Adductor ntchafu: thupi, mankhwala

Adductor minofu ya ntchafu ndi waukulu mu gulu medial. Inali pamwamba pa minofu woonda. Iwo amayamba kupanga yochepa tendon. Minofu mitolo padera ndi Ufumuyo fupa femur.

Chitani "Lumo"

Icho chiri motere. Kuyambira malo:

1. mwamuna ndi pamphasa masewero olimbitsa thupi.
2. Pansi matako ndi enclose kanjedza.
3. Mapewa kuchoka pansi pang'ono ong'ambika. Choyamba, n'zovuta kukhazikitsa Komabe, n'zotheka mosalekeza akuyesetsa chibwano ake pamtima. Zimenezi zikuthandizani mwamsanga kulimbikitsa minofu ya m'khosi.
4. Phazi pansi ndi kuwuka kwa masentimita 30.

kuphedwa:

1. Miyendo anawoloka ndi ayipanga. Zochita ikuchitika mwamphamvu. Minofu ndi zopereka.
2. Mtunda pakati pa miyendo pa dilution pazipita ayenera kukhala pafupifupi 30 cm.
3. Pamene akuchita Zochita ayenera nthawi zonse kuyesa kukokera mimba.
4. Iwo anapanga njira 20.

Anandilola kuti mupumule pang'ono. masewera olimbitsa thupi ndiye anachita kachiwiri.

anyonyomala

Anyonyomala ndi zopindulitsa kwa mkati mwa mwendo, lolunjika pa yogwira omwe amafunika kutsogolera ntchafu minofu. Zochita ndi anyonyomala ali pakati pa yabwino kwambiri.

Kuyambira malo:

1. Limbitsani, kudzongoka.
2. miyendo zofunika kufalitsa lokha, koma chisamaliro ayenera kumwedwa popititsa womberani sanam'bweretsere nkhawa.
3. Masokosi ndi zimayenda mbali zosiyana.

kuphedwa:

1. Amawerama, kuyesera kulalikira kwa mzere athamanga kufanana pansi.
2. Agwirizane kumbuyo ndi kusunga kaimidwe.
3. Kukwera kwa malo poyambira.

Total pamatenga pafupifupi 30 KUKHALA akuluakulu. Pakati pawo mukhoza chete ang'onoang'ono pofuna kupereka minofu katundu. Ndi bwino kukonzekera thupi , mukhoza kuchita masewera olimbitsa thupi kuti zigwiridwe, dumbbells mu manja ake. Iwo m'pofunika kuti atenge nawo yaing'ono kulemera, kuti zimamuchulukira minofu ya miyendo.

lunges

lunges mbali zimagwiridwa kulera kamvekedwe ka minofu ndi kukhala wamphamvu awo. Kuyambira malo:

1. Imani mowongoka, miyendo kufalitsa padera.
2. Ikani manja anu pa lamba.

kuphedwa:

1. Lakuthwa kuukira zabwino. Kuti tichite zimenezi, pomwe mwendo wopindidwa pa bondo poyamba, ndiyeno kumanzere.
2. Kunachokera udindo wa bondo. Mankhwala sayenera kuperekedwa kuposa maonekedwe a mphuno.
3. The mwendo kumanzere amamangiriridwa ku malo ambiri nthawi yaitali, zikomo amene amaperekedwa ndi Tambasula yaing'ono.
4. Tiyenera kumira monga mmene malo otsika, koma sayenera kuchita zinthu zimene pamwamba mphamvu munthu.
5. Mmalo awa, muyenera kuima masekondi angapo, kenako amatenga malo pachiyambi.
6. Matenda ofanana wapangidwa kumanzere. M'pofunika kuonetsetsa kuti pochita kokoka malangizo onse mtunda pakati pa miyendo ndi wosiyana.

Zinabala 20 akatemera. Mukhoza kugawanitsa iwo mu theka, kupanga chete yaing'ono.

anatambasula zizindikiro

Man zikuwoneka ngati chinachake kutsamba mwendo wake. tenepa kungasonyeze mavuto amene ali adductors m'chiuno. The wamphamvu iwo overstrained, ndi bwino kulira adzakhala. zodabwitsazi limodzi ndi ululu, lomwe limapezeka nthawi yomweyo. Anaona mapangidwe hematoma ndi pa ntchafu yake. The zinkakhala m'dera ndi kuwawa kwambiri, tcheru kukhudza ngakhale kuwala. Childs isanafalikire mwakayakaya pa malo pamene tendon akulowa minofu kuti.

mlingo wa anatambasula

• Mlingo woyamba ndi yophweka. Anatambasula zimatengera ululu osachepera minofu anachira msanga, choncho pali osachepera mavuto. Hematoma sumangoyambika, koma ululu noticeable mu ntchafu.
• Mlingo wachiwiri akuwonekera ndithu amphamvu ndi yokhalitsa ululu. A maola angapo pambuyo isanayambike zizindikiro za mavuto adductor minofu limapezeka hematoma.
• Mlingo chachitatu cha kuwuma chosiyana ndi boma yapita munthu. Chochititsa chidwi mipata minofu, pali hematoma amphamvu. Zochizira ndi kuchira kwathunthu kwa mapazi anu pambuyo kuvulazidwa amenewa ayenera masabata angapo kapena miyezi.

chithandizo nsonga

Pamene yaitali ntchafu adductor minofu yavulala, muyenera kupereka lopuma phazi. N'zosatheka kuchita ngakhale katundu ang'onoang'ono, monga adzakhala kuvutika alili. Ngakhale pamene anatambasula digiri yoyamba kufunika kutenga chodwala kwa masiku angapo ndi kusamalira phazi mpaka kwathunthu tichotse zizindikiro zosasangalatsa yosonyeza adductor minofu ya ntchafu. Anatambasula zingakhale zamphamvu kwambiri. Mwina dokotala mankhwala ndodo kwa kanthawi, kuti wodwalayo sanaganize ululu amphamvu kayendedwe palokha.

Mofulumira ayambe minofu kuonongeka, m'pofunika ntchito compresses ozizira. Adductor ntchafu minofu adzakhala buluzi bwino ngati Mphindi 20 kuika compress yachibadwa. Mukhoza kugwiritsa ntchito ayezi. Izo Pre-atakulungidwa mu nsalu wandiweyani, kenako ntchito kwa phazi. An zina zikhoza kukhala chidebe aliyense wodzazidwa ndi madzi ozizira.

Pa nthambi anakhudzidwa ndi mavuto nthawi zambiri zoika psinjika bandeji. Ngati maganizo ndi mphamvu, panali hematoma, m'pofunika kudikira icho pochitika kapena kuchepetsa mwamphamvu, ndiyeno yekha ntchito bandeji, atakambilana ndi dokotala. Ngati wodwalayo kuti ena nthawi mu malo supine, m'pofunika kuchotsa mwendo ndi kuonetsetsa zoyenera zake otetezeka. Izi kusintha otaya magazi mu nthambi kuti zimakhudza chigamulocho othamanga wa hematoma ndi imathandizira minofu kusinthika.

Features mankhwala

Mu chochitika cha ululu kapena palibe kusintha m'pofunika kutenga sanali steroidal odana ndi yotupa mankhwala. Pamene zotsatira anakhumba umasokonezeka, ndipo wodwalayo akuchira, m'pofunika kupereka zovuta mankhwala thupi buluzi ndi adductor ntchafu. thupi ndi zothandiza kwambiri, kotero muyenera kukatenga wodwala yekha zovuta. Ngati kuvulazidwa kusonyeza mankhwala nthawi zonse, ayambe zonse minofu kuonongeka kungakupatseni.

Nthawi zina lachitatu digiri anatambasula opaleshoni mawu. Pamene mukufuna kuti kusoka minofu chinang'ambika yamphamvu, tiyenera kuchita opaleshoni. Atachira zotsatira zoopsazo kwa wodwalayo ndiponso khalidwe Ndime ya physiotherapy ndi thupi.

zotsatira

Mwachibadwa, minofu anatambasula siyikhuzana zotsatira kwambiri chowawa. Ngakhale pambuyo chaukali choipa ntchito minofu ungakonzedwe kwa dziko iwo anali asanayambe kupeza ake. Chithandizo chifukwa femoris amachokera mlungu umodzi mpaka miyezi isanu ndi umodzi. Ngati nthawi kuti achite zinthu zonse monga mwa malamulo, m'tsogolo munthu sadzakhala ndi mavuto ndi mwendo wovulala.

Zochita kwa adductors m'chiuno kuchitika tsiku ndi tsiku, kuwapatsa mphindi zosachepera 20. Ngati iwo akuyendera monga mankhwala thupi, ayenera nthawi zonse kuwunika maganizo anu. Ngati inu kubva kufunika suspend makalasi kapena kupita ndi zovuta zambiri kuwala thupi. Pochitika konzanso wodzala ndi Tambasula kuti muli adductors m'chiuno, ndi kukwaniritsa boma zofanana ndi thanzi mapazi pamaso zoipa, m'pofunika kuchita ya zokambirana komanso njira zina achire kwa nthawi yaitali. katundu ayenera wogawana anagawira pa miyendo onse. Woyenera njira kudzakuthandizani kuchiza ndi kukhala minofu adductor, amene mopindulitsa bwanji thanzi ndiponso kupirira kwa miyendo.