Kungakhathaliseki ukuthi ufuna ukubuza: unyawo avuvukele yini okumele ngiyenze?

Emalungeni umzimba - 187, kodwa cishe hhayi omunye wabo akakubangeli izinkinga eziningi, ezifana emalungeni indololwane, ehlombe kwedolo. Ikakhulukazi emalungeni edolweni, njengoba ngokuvamile bazibona bavezwa ukulimala sindisa. Abantu abaningi abadla kakhulu amakhekhe, ungacabangi ukuthi yonke kilogram extra kwandisa umthwalo ngamadolo ethu kane. Uma ungafuni ukuba nezinkinga, kudingeka unakekele nezihlanganiso zazo, ukuze ufunde indlela futhi yini okufanele uyenze ukuze zingasivimbi ukuba, kanjani ukwelapha ukuvuvukala kwamalunga kanjani ukuqinisekisa ukuthi esikhathini esizayo lokhu akwenzeki futhi. Liyini ikhambi wokuqala okudambisa ubuhlungu futhi ukunciphisa nokuvuvuka isimo lapho umlenze is zingavuvukalanga yini okufanele uyenze? Sebenzisa ice futhi wenze ngebhandeshi ingcindezi. Foot ukugqoka egqumeni elincane. Sebenzisa amafutha, aqede ukuvuvukala. Khona-ke, lapho ubuhlungu ngeke uhambe kancane, vele uye kudokotela.

Amadolo umsebenzi, izindlela ukukhululeka ubuhlungu kanye nokuvinjelwa

ngamadolo ethu ngizicabange njengendlela ukwesekwa, uma izimo zokusebenza zokuhlela inkulumo zihilela emi noma kukhasa kubo (laying amathayili phansi, amapayipi, njll). ukucindezeleka isikhathi eside ngamadolo, umthwalo kubo umphumela esimweni esiyinkinga, kokulimaza uqwanga nezicubu zezinzwa amalunga omzimba.

EMelika kukhona Centre of ukulimala edolweni, lapho imenenja yakhe, uJohane. M. Fox, awukudla kanye ukuqeqeshwa zesikhathi nokuvinjelwa kwezifo amalunga omzimba. Wanyathelisa incwadi esihloko sithi "Londoloza emadolweni." Ungafunda letinye tincomo tawo, lapho amadolo evuvukele: ukuthi benzeni. Okokuqala, isicelo isimiso OLDV. Lokhu akulutho like ukuphumula, iqhwa, ukuphakama, futhi ingcindezi.

Kuyadingeka noma ikuphi ukuhlaselwa ka ubuhlungu kwedolo ukwenza ice emadolweni akhe ngemva kokuzivivinya, ngokubeka nonyawo lwakho kuyanda, futhi wenze ngebhandeshi ingcindezi. Le nqubo dambisa kahle ubuhlungu. Kwenze kuze kube nini nanini akukho kuka imizuzu 20-35. Ukushisa kanye heater kumele kusetshenziswe ngokuqapha okukhulu, ngoba kunomthelela ukuthuthukiswa izinqubo ukuvuvukala kanye nokusabalalisa yabo.

Yini okufanele yenziwe ukuba lula umsebenzi amadolo futhi abaqinise

1. Ukunciphisa isisindo sakho - lena into yokuqala okumele uyenze. Inkinga eyinhloko ne ngamadolo umthwalo - kuyinto ngokweqile. Extra 5 kg umthwalo amadolo izikhathi eziningana.

2. Qaphela amadolo pads, ukuze bakwazi Dent le patella e kwedolo futhi esingazuzisi ngalutho, kodwa umonakalo. Amadolo kufanele sifakwe ngaphansi nje emadolweni akho.

3. ngokucindezela womsindo edolweni, futhi ubuhlungu obuhlabayo elandela - lolu kuwuphawu ukwehlukana uqwanga noma umsipha ukudabuka. Umlenze evuvukele. Yini okumelwe uyenze? Okokuqala, asuse ubuhlungu, ukubeka ice phezu kwedolo futhi ukuya kudokotela ngaphandle kokuchitha isikhathi ku "kamuva".

4. Sebenzisa amaphilisi ezinhlungu wamafutha (Medipren, ibuprofen, diclofenac, Advil), banciphisa ukuvuvukala ubuhlungu, ngaphandle kokuphazamisa esiswini, njengoba tablet. Ibuprofen kakhulu kuthuthukisa ukuhamba joint amadolo, aqede imiphumela ka-acute amadolo umsipha ukulimala.

5. Qiniseka ukuthi ukwenza amadolo eqinisa umzimba. quadriceps Popliteal ezicubwini we popliteal kudingeka uqinise kwasekuqaleni. Lapho umlenze avuvukele yini okufanele uyenze? Yehlisa nokuvuvukala, futhi-ke, lapho kwedolo ukuphulukisa, musa izivivinyo ezilandelayo ukuze luqine:

• Hlala phansi welule imilenze yakho, wafaka ngaphansi ngamadolo yakho umqulu amathawula iphuma. Nzima imisipha emlenzeni, kepha umlenze ngokwayo asibahambeli. Isimo ukucindezeleka ukugcina imisipha amasekhondi okungenani 35. Khona-ke uphumule. Ingabe lezi umzimba nsuku zonke, ukuba kancane kancane zikwazi inani ukungezwani futhi aziphumulele izikhathi 40-50.

• Hlala phansi, uhlezi emuva odongeni, ngaphansi okhalweni kungaba wabeka isicamelo encane. Zelule kunemisipha yomlenze ukuthi siphakamise unyawo phansi bese ugcine phansi amasekhondi 10-15. Yenza 3 amasethi 10 ngamakheshi.

• Ukuze kuqiniswe hamstrings. Lala phansi esiswini wakhe, uhlezi kwesilevu sakhe phansi. Shin ubeke wezimpahla: esikhwameni isihlabathi, usawoti kanye zemali. Kancane phakamisa umlenze aphansi. Ngaphambi unyawo liwele phansi, uyibambe ekumisweni 3-4 imizuzwana.

Gada umthwalo futhi bunganehluli ngokwakho ukwenza umsebenzi ngokusebenzisa ubuhlungu. Ingabe nabanye umzamo, kodwa ungavumi ukungakhululeki. Kubalulekile ukulalela umzimba wakho. Uma umlenze is zingavuvukalanga yini ukwenza ngenxa overvoltage? Ukuze wenze okufanayo: kuqala, ukunciphisa ukuvuvukala, ukuya kudokotela futhi aphathe ngokuhlanganyela, bese wenze ukuzivocavoca ukuze luqine. Nhlobo ukuhamba nge ubuhlungu, elinde zinkinga, bese kwezinyanga ezimbalwa, uma kungekhona iminyaka, isifo ubuhlungu bamalunga.

kokulimaza futhi ngenxa yalokho - ukuvuvukala izicubu emalungeni noma imisipha

Ngezinye izikhathi amacala ukuhlukumezeka yasekhaya futhi umonakalo ngephutha ukuba emalungeni nemisipha ingalo noma umlenze. Ngokwesibonelo, i-ingalo noma umlenze ingavuthi avuvukele endaweni bite noma ekuqaleni ikati. Cat ngamathe has a Ukwakheka esiqondile amabhaktheriya ezibanga ukuvuvukala. Zibizwa ngokuthi "ikati ekuqaleni isifo". Kulokhu, uma isandla zingavuvukalanga yini okufanele uyenze?

Ungethuki, imihuzuko kanye ukulunywa babe elikhanyayo, kodwa isifo akusho bahambe. Amanxeba angeke ukuphulukisa isikhathi eside, ukuba kukhule. Ukwelashwa kufanele kuqale yokuthi okuhle ugeza ithebhulethi isilonda gidroperita ke ziphathwe upende oluhlaza, engesiyo kahle kuphela disinfects, kodwa futhi bome isilonda. Utshwala tincture iodine, futhi kungcono hhayi ukusebenzisa hhayi aphuze imithi elwa namagciwane, ngoba kukhona alunamsebenzi. Kuhle kakhulu esebenza Castellane ketshezi, yena uveza esikhumbeni, kodwa kahle uphulukisa ukuvuvukala futhi bome kubo, ngaphandle incurring igciwane ubovu.