Kuqhelekile ukubona abantu abaya kwindawo yokuzivocavoca besebenza kakhulu. Iipcs eziphuhliswe kakuhle, iingalo ezinkulu kunye nokujolisa ekuphawuleni i-abs. Nangona kunjalo, imilenze yile nxalenye yomzimba esele ilibalekile kuba uqeqesho lwabo ludla ngokudinisa, alonelisi kwaye alunabuhle. Inqabile into yokuba umntu aphakame eme ngaphandle kwemidlalo yebhola ekhatywayo okanye yembaleki.
Kule nqaku siza kuthetha ngesihlunu I-biceps yabasetyhini kunye nokubaluleka koqeqesho lwakho ngokudibeneyo nezinye izihlunu zomlenze. Ngaba uyafuna ukwazi ukubaluleka kwayo kwaye kufuneka uyiqeqeshe njani?
Uqeqesho lomlenze
Kubo bonke abakwinkqubo ye ukufumana izihlunu Kuya kufuneka uyazi ukuba imveliso ye testosterone yenzeka emilenzeni. Le hormone inoxanduva lokukhula kwemisipha kwaye, ke, sinomdla wokuba nayo kwindawo ephezulu. Imisipha yomlenze mikhulu, ngaphandle kwethole. Banoxanduva lokukuvumela ukuba uhambe kwaye ubaleke.
Kukho izihlunu ezithile emilenzeni ezingakhathalelwanga ngakumbi kunezinye. Ngokubanzi, wonke umntu ukhathazeka ngokuba ne-quadriceps enkulu nokuba yeyobuhle, ukuhamba ngebhayisikile okanye ukudlala ibhola. Nangona kunjalo, kukho izihlunu ezinjenge-biceps femoris ebaluleke kakhulu. Le misipha isemva kwemilenze yakho. Ngumchasi we-quadriceps. Kuyaziwa ngokuba yimisipha.
Esi sihlunu sibaluleke kakhulu kwiimbaleki kuba zizo ezenza imisipha. I-biceps femoris yenziwe ngamanqaku amabini kunye namacandelo amabini apho inentloko ende leyo iqhotyoshelwe kwi-ischium kunye nenxalenye engezantsi ephela iqhotyoshelwe kwithambo le-femur. Ezi ntloko zimbini zobufazi zezi zivumela ukuba siguqule amadolo. Ukongeza, icandelo lentloko ende linoxanduva lokusebenzisana nokwandiswa kwesinqe.
Xa siqala ukubaleka, siyolula imilenze yethu kakuhle enkosi ngokuhamba kunye nokwandiswa kwamadolo kulowo nalowo uhamba kunye Le ntshukumo yenziwa yi-biceps femoris.
Ukubaluleka kokukhathalela i-biceps femoris
Njengoko benditshilo ngaphambili, baninzi abantu abaya ejimini kwaye abayenzi imilenze yabo. Abaqeqeshi umzimba ongaphantsi konke konke okanye benza i-quadriceps kunye nokuzilolonga kwethole okunobuhle. Nangona kunjalo, kufuneka bazi ukuba ukukhula kwezihlunu akuyonto yodwa. Imisipha emininzi iyakuthintela ukukhula kwezinye. Umzekelo, i-pectoral ayinakukhula kakuhle ngaphandle komqolo obanzi olungileyo apho inokusasazeka khona. Ngendlela efanayo, ii-quadriceps azinakukhula kakuhle ngaphandle kwemisipha echasayo esebenza njengokuxhathisa kunye nenkxaso yokukhula okungcono kunye nozinzo.
Kwintloko emfutshane ye-biceps femoris Sifumana isebe le-fibular ye-nerve ye-sciatic. Intloko ende ayifakwanga lisebe le-tibial ye-nerve ye-sciatic. Ngesi sizathu, xa kubuhlungu kakhulu xa sihamba kwaye inxenye yomqolo wethu ichukunyiswa, sithi sine "sciatica." I-nerve ye-sciatic yile eqala kumqolo osezantsi kwaye ibaleke ezinqeni kwaye iphele kumlenze ongezantsi.
Ngesi sizathu, xa uqeqesha umthambo wobufazi, ezinye iintlungu kunye neentlungu zihlala zibonakala de umsipha uqale ukulungelelaniswa kwaye awuphumi. izihlangu xa siqeqesha. Iiveki zokuqala esiqala ngazo ukuqeqesha imilenze, zezi zihlunu zihlupheka kakhulu kwaye zezona zibuhlungu kakhulu xa siqinile. Kwaye kunjalo kubufazi Olona luvo lude kwaye lubanzi emzimbeni womntu.
Kubaluleke kakhulu ukuqeqesha esi sihlunu kakuhle ngentloko kwaye usinike inkathalo, njengoko sele siyibona indima edlalayo.
Ukolula kunye nokuthanjiswa
Phakathi kwenkathalo ekufuneka siyinike umsipha wethu sifumana ukuzolula ngaphambi kokwenza nayiphi na imithambo kunye nokuthambisa emva kokuba senzile. Into yokuqala ukuhlala phantsi kwaye wandise umlenze wakho wasekunene. Sigoba idolo lasekhohlo ukubeka unyawo ngokuchasene nomlenze wangaphakathi ongaphakathi. Ngale ndlela, sinokuphakamisa unyawo lwasekhohlo kufutshane nesinqe ngangokunokwenzeka.
Singqiyama phambili kwaye sifikelele ukuzama ukubamba incam yonyawo lwethu lwasekunene. Siza kuqaphela ukolulwa kobufazi. Olu lwalathiso akufuneki lwenziwe ngesiquphe okanye singazenzakalisa xa sifuna into eyahlukileyo. Nje ukuba sizibeke Sizama ukubamba indawo eyolulekileyo imizuzwana eli-10 ukuya kwengama-30. Siza kuphinda-phinda oku kolulwa amaxesha ama-3 okanye ama-4 ukuze sikwazi ukolula kakuhle. Kungcono ukutshintshana kwemilenze ukuze umsipha uphumle ekunwebeni.
I-engile yamadolo inokuguqulwa ukolula iinxalenye ezahlukeneyo zemisipha yomsipha. Eminye imisebenzi apho sifunda ukuqeqesha nokunyamekela ii-biceps zethu zikwiyoga, Pilates kunye nokudada. Ukongeza, kule mi sebenzi unokufumana ukuhamba okukhulu kunye nolawulo lokuguquguquka.
Emva kokugqiba imisebenzi ungabhenela ekwenzeni umyalezo kuyo. Ngosihlalo kunye neebhola zetenisi ezininzi unokuzinika ukuzola kwezihlunu zoxinzelelo olungenisiweyo. Eyona nto ibalulekileyo kukuzibeka ezandleni ze-masseuse yobungcali, kodwa uhlahlo-lwabiwo mali alufikeleli kubantu abaninzi.
Ukonzakala kwimisipha
Ngoku siza kuqhubeka nokwenzakala okuqhelekileyo esinokukufumana xa sisenza imisebenzi yomzimba kunye nesihlunu:
- Ikhontrakthi ye-biceps femoris. Oku kudala ukuqina kunye neentlungu ngasemva kwemisipha. Kunokubakho uhlobo oluthile lokudumba kunye nokugruzuka. Iphathwa ngokuphumla, ngumkhenkce, kunye nokuphakama komlenze ekuphumleni.
- Ukulamba. Inyembezi kukulimala okungakumbi okuveliswa ziinyembezi zefibrillar. Intlungu inkulu kakhulu kwaye uyabona ukudumba nokugruzuka.
- UTendinopathy I-tendonitis eyaziwayo ye-biceps femoris. Umqolo wedolo apho ikhoyo ithenda. Ukudumba kubuhlungu kwaye kufaka ngaphakathi kwithambo. Kunokubakho iintlungu xa ugoba idolo kunye nokuqina okuthile kwezi ntsuku zilandelayo.
Ndiyathemba ukuba ngolu lwazi uya kufunda ukukhathalela kunye nokuqeqesha ii-biceps femoris kakuhle.