Adductor ethangeni: umthambo, unyango

Adductor izihlunu kwamathanga ke likhulu qela medial. Ofumaneka ngaphezu kwe-umsipha obhityileyo. Baqala ngokwakha imicu elifutshane. iinyanda Muscle ngaphandle kwaye ziqhotyoshelwe apha kule ithambo yifemur.

Umthambo "Isikere"

Oko ngolu hlobo lulandelayo. Iqala isikhundla:

1. Le ndoda ekhukweni umthambo.
2. Phantsi ezimpundwini Somrhaqa yesundu.
3. Amagxa off phantsi kancinci eqwengiweyo. Okokuqala, kunzima ukuphumeza, Noko ke, kunokwenzeka ukuba rhoqo uzabalazela nasesilevini sakhe esifubeni sakhe. Oku kuza kunceda ngokukhawuleza omeleze izihlunu entanyeni.
4. Iinyawo off emgangathweni avuke kwi-30 cm.

abulawe:

1. Imilenze bawela yakhulela. Izenzo wenziwe ngamandla. Izihlunu ziyaqokelelwa.
2. Umgama phakathi kwemilenze kwi ukuxutywa ubuninzi kufuneka ibe malunga nama-30 cm.
3. Xa umthambo enza kufuneka basoko uzame ekutsaleni esiswini.
4. Kwenza kusondela-20.

Ukuvunyelwa ukuba niphumle kancinane. umzimba emva koko kwenziwa kwakhona.

squats

Squats aba luncedo kakhulu ngaphakathi umlenze, swi esebenzayo, efuna izihlunu ethangeni phambili. Uqheliso lomsebenzi squats ziphakathi kakhulu.

Iqala isikhundla:

1. Yimani nkqo, yimani nkqo.
2. imilenze kuyimfuneko saa ngaphandle, kodwa ke kufuneka kuthathwe phambili msebenzi zange ukuba ubuhlungu.
3. SOCKS zijikeleziswe kumacala angafaniyo.

abulawe:

1. Crouch, bezama ukufikelela onxusene ukubaleka phantsi.
2. Lungelelanisa emqolo ukuze bagcine indlela yokuma.
3. Khwela ukuya kwindawo yokuqala.

Ezihanjiswayo ithatha wahlala-ups 30. Phakathi kwabo ungenza kokunqumama encinane ukunika izihlunu ukothula. Ngokuhle ukulungiselela elibonakalayo , unako ukwenza umthambo, ukubamba dumbbells ezandleni zakhe. Uyacetyiswa ukuba nabo ubunzima encinane, ukuze ukuzithwalisa imithwalo izihlunu imilenze.

ukutsibela

ukutsibela ezingalindelekanga yenziwa ukukhulisa ithoni izihlunu kwaye ube namandla wabo. Iqala isikhundla:

1. Yima nkqo, imilenze bandlala ngaphandle.
2. Beka izandla zakho phezu ibhanti.

abulawe:

1. kuhlaselwa ebukhali tye. Ukuze wenze oku, umlenze bent ekunene kwi edolweni ekuqaleni, uze icala lasekhohlo.
2. Ndizilandile nje isikhundla edolweni. Kufuneka ukuba anikwe ngaphezu umphandle empumlweni.
3. Umlenze ekhohlo iqhotyoshelwe kwindawo kakhulu elide, wabulela leyo inikwa ngumntu twa encinane.
4. Kufuneka sizame ukutshona kangangoko kwindawo ephantsi, kodwa nezenzo ngasentla amandla asifanele ukuthatha.
5. Kulo sikhundla, kufuneka ume imizuzwana embalwa, kwaye ke ithatha indawo yokuqala.
6. A kuhlaselwa efanayo yenziwe kwicala lasekhohlo. Kuyimfuneko ukuqinisekisa ukuba ukwenza imithambo kumacala omabini umgama phakathi kwemilenze akukho ezahlukeneyo.

Yavelisa malunga 20 kuqhuma. Uyakwazi kubachithachitha kubini, wenze ikhefu encinane.

elula iimpawu

Umntu kubonakala ngathi yinto zicofwe emlenzeni wakhe. Oluphawu kunokubonisa ukungaqondani abe adductors hip. Luqine ukuba overstrained, i sicace isandi iya kuba. Le nto ihamba ziintlungu obukhulu, evela phantse ngephanyazo. Waphawula ukuyilwa kwento hematoma ethangeni lakhe. Le ndawo ochaphazelekayo ibuhlungu kakhulu, ethe ukusa touch ukukhanya. Ngokuqhelekileyo eyendayo trauma kwisiza apho imicu engena esihlunwini.

nezinga ndisolulela

• I isidanga sokuqala elula. Ukolula likhupha iintlungu ubuncinane, izihlunu wachacha ngokukhawuleza, ngoko kukho ubuncinane iingxaki. Hematoma ayakhekanga, kodwa intlungu olubonakalayo ephangweni.
• Ngokuzalana ibonakalisiwe intlungu eqinile nehlala ixesha elide. Emva kweeyure ezimbalwa emva kokuqala iimpawu kwempixano adductor izihlunu kubonakala hematoma.
• I degree wesithathu sandla yahlukile kwi imeko angaphambili umntu. Buqapheleke izihlunu izikroba, kukho hematoma eyomeleleyo. Kuba unyango kunye nokufunyanwa olupheleleyo kweenyawo zenu emva kokwenzakala iimfuno iiveki ezimbalwa okanye iinyanga.

tips unyango

Xa elide womlenze adductor kwezihlunu lonzakele, kufuneka unikeze luphumlo olupheleleyo unyawo. Akwenzeki ukuba aphumeze umthwalo nokuba ezincinane kuwo, njengoko kuya kuyenza mandundu imeko yesigulane. Kwanaxa wolula imfuneko yokuqala isidanga ukuthatha ikhefu lokugula iintsuku ezimbalwa yaye uthathe unonophelo yonyawo kude kukuphelisa iimpawu ezingentle esibonisa adductor kwezihlunu womlenze ngokupheleleyo. Ukolula inokuba namandla kakhulu. Mhlawumbi, ugqirha uyakukumisela iintonga umzuzwana, ukuze isigulane zange buhlungu kakhulu kwi intshukumo ezizimeleyo.

Ukukhawulezisa kwakhona izihlunu ezonakeleyo, kuyimfuneko ukusebenzisa Oluma ezibandayo. Adductor ethangeni kwemisipha aya kutsha ngcono ukuba imizuzu engama-20 ukubeka compress eqhelekileyo. Ungasebenzisa ngumkhenkce. It Pre-uyisongele laphu elingqingqwa, uze emva koko isicelo ukuya elunyaweni. Enye indlela isenokuba nasiphi na isiqulathi ezaliswe ngamanzi abandayo.

Kwi kwesebe bachatshazelwa yi imeko, edla iwise umhlabelo, ucinezelo. Ukuba ingxabano uyaqina, kwabakho hematoma, kuyimfuneko ukuba silinde ukuba bapase okanye ukunciphisa ubuzaza, uze kuphela ukusebenzisa umhlabelo, emva kokuba ubonane nogqirha. Ukuba isigulana ukuba kubekho ixesha kwindawo lisalele, kuyimfuneko ukuba uphakamise umlenze phezulu nokuqinisekisa qete yayo ekhuselekileyo. Oku kuza kuphucula igazi ukugeleza imilenze ukuba ibe nefuthe zokukhawulezisa isisombululo hematoma nokukhawulezisa ijwabu ngokutsha.

Iimpawu zonyango

Kwimeko apho kuthe intlungu kakhulu okanye akukho ukuphucuka kuyimfuneko ukuba non-steroidal amachiza-ukudumba. Xa yifuna uya kuchaphazeleka, kwaye isigulane lichache, kuyimfuneko kukubonelela entsonkothileyo unyango ngokwasemzimbeni ukuphinda nomlenze adductor. Ukuzilolonga umzimba nalo kuluncedo kakhulu, ngoko ke kufuneka makathathe isakhiwo nomonde kuphela. Ukuba emva kokwenzakala ukusebenzisa unyango rhoqo, ukumimitheka ngokupheleleyo izihlunu ezonakeleyo alunakuqinisekiswa.

Maxa wambi wesithathu-degree, ndisolulela utyando iboniswa. Xa ufuna ukuthunga izihlunu eqwengiweyo eyomeleleyo, kufuneka benze umsebenzi. Emva nokuphola kwimiphumo trauma kwisigulana kwaye acebise indlela physiotherapy umthambo.

imiphumela

Ngokuqhelekileyo, izihlunu kukunaba singabandakanyi iziphumo ezibi kakhulu. Kwanasemva kokuba severe kukwenzakala umsebenzi kwezihlunu nga kubuyiselwa ngurhulumente ke phambi nokufunyanwa yayo. Unyango ngenxa femoris livela ngeveki ukuya kwiinyanga ezintandathu. Ukuba ngeli xesha lokwenza onke amanyathelo ngokungqinelana nemigaqo, kwixesha elizayo umntu akayi kuba iingxaki ngomlenze eyenzakeleyo.

Uqheliso ukuba adductors hip izakwenziwa yonke imihla, ebanika imizuzu engama-20 ubuncinane. Ukuba ziphunyezwe njengoko unyango emzimbeni, kufuneka basoko belwakhele umkhanya iimvakalelo zakho. Ukuba ufumana imfuneko ubuhlungu gxotha iiklasi okanye kuhamba umthambo ukukhanya ezimbaxa ngakumbi. Kwathi ukuvuselelwa ngokupheleleyo elula abe adductors inyonga, kwaye ibe karhulumente elilingana impilo iinyawo phambi wokwenzakala, kuyimfuneko ukwenza isethi olulandelenayo kunye namanye amanyathelo zonyango ixesha elide. Umthwalo kufuneka ngokulungelelana zisasazwe kuzo zombini imilenze. ndlela efanelekileyo kuya kukunceda ukuba kunyanga nokuphuhlisa izihlunu adductor, leyo ngokuyingenelo kuchaphazela impilo nonyamezelo emilenzeni.