Imithambo kuba kwamadolo. Ukuyifundisa Dr. Bubnovskaya

Ilunga idolo yenye ezinzima lihamba emzimbeni womntu. Oku uyakwazi ukumelana imithwalo ezinkulu kwaye wenza imisebenzi ebalulekileyo ngexesha ukubaleka, ukutsiba, ehamba kunye nezinye iintshukumo. It amalungiselelo ilunga idolo kunzima kakhulu, kangangokuba naziphi na izitenxo kwi ukutya kunye negazi ejikelezayo aboniswe imo emzimbeni wakhe. Ngomhla ukusebenza edolweni bayachatshazelwa ezahlukeneyo yokwenzakala, ukwanda imithwalo kunye neenkqubo sisiba mandundu emzimbeni kunye nobudala. Konke oku kubangela iintlobo zezifo. Enye yezona ndlela zisebenzayo unyango imithambo kuba kwamadolo. Kubaluleke kakhulu ukwenza umthambo ekhethekileyo emiselwe ngugqirha.

Ukunyhashwa kusebenzisana

Ubume idolo kunzima kakhulu. Ekhethekileyo nokuzicacisa amathambo, kukho inani elikhulu izihlunu kunye nemisipha ivumela intshukumo kwamalungu kumacala ahlukeneyo. Leli lunga has a intlala elastic okukhethekile - meniscus, nezinika kuye iipropati ukunceda kwaye ikhusela amathambo ngokwaphula. Movement of the amadolo inokuba ngenxa iintungu ligamentous izixhobo. Ngaphezu koko, kule ndawo igqitha inani elikhulu luvo kunye imithambo yegazi. Konke oku kwenza joint idolo elisesichengeni kakhulu kuxinezeleko emzimbeni, ukwenzakala kunye nezinye iimpembelelo.

Ngelo xesha, amaxesha amaninzi nezifo ezifana samathambo, osteoarthritis, synovitis, bursitis, tendonitis, komsipha kunye nabanye. Ukufunyanwa kwe umsebenzi idolo - yinkqubo ende kwaye inzima. Ngoko ke, unyango ezi ezimbi kufuneka comprehensive. Emva kokuba iimviwo kunye nokuzimisela oonobangela ukuphazamiseka ukushukumiseka kunye neentlungu ugqirha umisela nokusebenzisa ezahlukeneyo. Ngesi unyango ngedolo umthambo ezidityanelweyo enempumelelo kakhulu. Ngapha koko, ukuba ukubuyisela umsebenzi izihlunu kunye nemisipha, intlala luthambe umva uvingce nokutshatyalaliswa inwebu ithambo kuhle ngoncedo loqheliso ezizodwa.

imisebenzi imithambo

Special esimbaxa umzimba iphucula kakhulu ukusebenza kwenkqubo musculoskeletal. Wamisela ugqirha, lonke uqheliso lwemisebenzi mazikhethwe ngamnye, ngokuxhomekeke kuhlobo sifo, ubudala yomguli kunye nempilo jikelele. Imithambo yomzimba for kwedolo lenza le misebenzi ilandelayo:

• Okuqinisa izihlunu;
• kwandisa okubuyela kwimo yazo nemisipha;
• Iphucula kwegazi kunye yokucolwa zomzimba;
• kuphucula ukuhamba joint;
• kuwukhulula intlungu kwamadolo.

Imithetho ezisisiseko zengqesho

Imithambo kuba amadolo kufuneka zimiselwe ngugqirha wakho. Eneneni, kuxhomekeka kuhlobo leengxaki umthambo kufuneka ezahlukeneyo. Simele silumke ngakumbi umthwalo ngamadolo emva kokonzakala, kunye osteoarthritis, inkqubo oyingozi arhabaxa. Kodwa ke kukhethwe ekunene ibekwe beemvavanyo - oku zonke, kubalulekile ukuba bazibandakanye ngendlela efanelekileyo. Kukho imithetho embalwa eya kwenza uthomalaliso umthambo ukuze edolweni joint eluncedo:

• iiseshoni kufuneka rhoqo, imizuzu engama-30 ngosuku idla kucetyiswa ukuthatha amaxesha 2-3 ukuba imizuzu eli-10-15;
• ikhondo zolu nyango kufuneka kuhlala ubuncinane inyanga, kwaye kwezinye iimeko, ukwenza imithambo lonke ixesha;
• Uqheliso lomsebenzi lwenziwa kakuhle, ngaphandle iintshukumo ngesiquphe kunye imithwalo enzima kwi joint;
• umthwalo ekuqaleni noqeqesho kufuneka ibe phantsi, uqheliso lwenziwa ngamandla asezantsi ngokuthe ngcembe ndiyandise ifanele ibe;
• kuqala, inani kophindo kufuneka ibe amaxesha 3-5, ngokuthe ngcembe ke kufuneka ukuba ayinyuse ku 10-15;
• akakwazi ukuthintela ukuvela intlungu eklasini;
• ekupheleni uqeqesho kufuneka ukuphumla amadolo - ukuba kulala phantsi, onokolula imilenze yakho, uze wenze lula self-yokuthanjiswa uze uthathe ishawa umahluko.

Izimo ekufezeni umthambo

Unyango Exercise for sentlanganisela edolweni yeyona ndlela iphambili unyango olumiselweyo ezimbi ezahlukeneyo. Kodwa ngaso ukuba isigulane. Ngamanye amaxesha ungazikhangelela ezinye iindlela ukubuyisela ngokudibeneyo. Imithambo yomzimba ke contraindicated kwezi meko zilandelayo:

• wegazi;
• ngamandla ephakeme intracranial;
• phambi Ithemba;
• izigulane negazi;
• obunzima isifo sentliziyo;
• xa ubushushu;
• yezifo ezosulelayo kunye arhabaxa;
• ngenyanga yokuqala emva kotyando;
• yezifo etsolo ngaphakathi entlanganweni;
• ubovu komtshiso oko;
• phambi ankylosis.

Le mithambo ezingcono edolweni osteoarthritis

Esi sifo luphawulwa mali nkene nokwakhiwa ulwelo lwamalunga, ukutshatyalaliswa intlala imida ukuhamba ngokudibeneyo. Ngelo lokuqala osteoarthritis na imithambo kunceda ukuphucula kwegazi nokubuyisela umsebenzi, nokuba nedolo. imithambo Special komeleza izihlunu, sizani spasm uvingce ukuqhubela phambili kwesifo. Unga abe nenxaxheba kwinqanaba zale sifo, kodwa kuphela phantsi kweliso zonyango. Imithambo yomzimba ehlanganyelwayo idolo kunye osteoarthritis kungabandakanya umthambo ezinjalo:

• engqengqe ngomqolo, ejikelezayo iinyawo, phendula kubo, bawurhuqa isithende phambili, kukunaba izihlunu ithole;
• ukususela kwindawo enye ke ekukhuliseni umlenze tye;
• ngoko tsala kruthu umlenze kwi kwedolo ukuya isisu;
• esweni umsebenzi luncedo "ibhayisekile";
• ehleli esitulweni, ndinyikimise umlenze, Ukugoba nokolula idolo.

Imisebenzi ezingashukumiyo for edolweni joint

Kwimeko ukutshatyalaliswa ngethambo kunye intlala inani elikhulu imithwalo ezinamandla kunokuba yingozi. Ukomeleza nemisipha kunye nezihlunu ngaphandle abahluza joint ngokwayo ukuba usebenzisa imithambo ezingashukumiyo. Ngaphezu koko, ukulibaziseka ekupheleni sikhundla kufuneka imizuzwana 40-60. Kufuneka akufanelekanga ukuba kubangele uxinzelelo uphazamiseko olukhulu ukuphefumla. Imisebenzi ezingashukumiyo zosetyenziso ngokudibana joint amadolo angabandakanya ukubonisa osteoarthritis:

• ekuthanda ukuba uphakamise umlenze-15 cm ukusuka emgangathweni, uyigobayo idolo;
• ehleli esitulweni, onokolula khosi enye, ezinye ke umlenze, ephakamisa babathabathe emgangathweni ubambe kule ndawo;
• emi nokugcina izandla inkxaso, hlala phezulu ngeenzwane bakhe, ngoko izithende, ngoko khefu ixeshana.

Imithambo yomzimba ngu Indlela C. Bubnovskogo

Ugqirha ezaziwayo-kakuhle, wayengumvumisi indlela ukuyifundisa ukholelwa ukuba ukubuyisela idolo umsebenzi kunokwenzeka kuphela ngoncedo kwemfundo emzimbeni, ngaphandle ukusetyenziswa kweziyobisi. UGqr Bubnovsky wadala isethi ekhethekileyo ekuncedeni ukubuyisela impilo amalungu idolo zonke ezimbi. Umehluko yayo iiseshoni zemveli umzimba ukuba imisebenzi lwenziwa simulators ezikhethekileyo. Kodwa ungakwazi ukujamelana nayo ekhaya, usebenzisa irabha ilastiki band.

Complex wadala Sergeem Bubnovskim, kunegalelo nokubuyiselwa amalungu ngokuphucula ukuhamba kwegazi nesondlo inyama kunye nokususwa spasm kwezihlunu. Oku kuquka umthambo akhethekileyo owenza kuphela phantsi kweliso lwengcali:

• Wind esifubeni cutha omkhenkce batyumke. Kule meko, kuhla phezu kwabo ngononophelo kwaye uthathe amanyathelo ezimbalwa, Esayama esitulweni.
• Ukusuka babemile ngamadolo cocekileyo kufuneka bahlale izithende zakho, ukugcina izandla inkxaso. ngcono Okokuqala, Somrhaqa phantsi lengubo uluhlu okanye ukhuko elisongiweyo, ngokuthe ngcembe ukunciphisa balo babulingana nesandla. Uyacetyiswa ukuqinisekisa ukuba ukuhlala kule ndawo kwimizuzu 5-6.
• Ndandihleli phantsi imilenze ngqo agobe, siqonde unyawo iplagi iminwe yakho ngokwakho. Kufuneka uzive ngathi izihlunu twa ithole.
• Ukulala isisu sakho, agobe imilenze. Ukunceda yena ngezandla zakhe, zama cofa isithende ukuya ezimpundu.

uqeqesho lokukhulisa amandla Bubnovskaya

Olu hlobo umthwalo siboniswa kuxolelwe ngexesha sikwinqanaba lokuqala lophuhliso kwezifo ngokudibeneyo idolo. Ukubonisa ngemizamo isiza ukuqinisa izihlunu, ukuphucula kwegazi nesondlo izicwili. Phumeza kuphela emva kokudibana nogqirha, kuba kwezinye iimeko, ezi imithwalo nga buhlungu. Ukuze enze amandla ubonisa Bubnovsky ugqirha icebisa ukusetyenziswa isidambisi rubber ngokohlobo ibhanti. Enye isiphelo encamathele iqatha, enye - ukuba inkxaso fixed okanye olugcinwe ngesandla. Uyakwazi ukwenza le mithambo:

• elele esiswini wakhe, Wayitsala umlenze kwi joint kwedolo, wohlukane kweelana le isidambisi;
• okufumana tape kwelinye icala, nomlenze igobile kwi edolweni, kuyimfuneko ukuba iyalilungisa;
• alale ngomqolo, bagobe umlenze, ilungise absorber kukothuka;
• ehleli kwicala kumgangatho ukuya inkxaso apho ilungise absorber othukile, ukukhokela uthabathe umlenze wakhe, beqhekeza ukuqina kwayo;
• Ukuma, agobe umlenze, ezama ukufikelela ezinqeni isithende.

Yintoni ephosakeleyo ehlanganyelwayo idolo

Xa ezimbi ezahlukeneyo kule ndawo ayiboniswanga na umthwalo. Kukho ezinye zokuziqeqesha kunokuba yingozi yaye ngakumbi ukuba atshabalalise intlala articular. Imithambo kuba amadolo kufuneka iquke ukutsiba, ukubaleka, esebenzisa kwi ibhayisekile umile. ziyingozi kakhulu kubo tilts kunye ujikelezo, squats enzulu, ukutsibela kunye nezinye neengxaki ezinxulumene flexion elinqatyisiweyo idolo.

imithambo Special kwenziwa ngokuchanekileyo, kunokunceda ukubuyisela ukushukumiseka, okudambisa iintlungu kunye nokudumba. Imithambo yomzimba - yeyona ndlela ilungileyo ayeke ukuqhubela phambili kwesifo kwaye ubuyisele nempilo kwamadolo akho.