Umhlahlandlela Wezinto Eziphilayo Wokugwedla Kwangaphakathi Okuphephile Nokusebenza Kahle
Isimiso esiyinhloko:Imilenze ikhiqiza cishe amaphesenti angama-60 amandla okugwedla, umgogodla udlulisela amaphesenti angama-30, kanti izingalo zinikela ngamaphesenti ayi-10 asele. Lapho lolu chungechunge lwemilenze nemisipha yengalo luphuka futhi umhlane uqala ukushayela ngaphambi kwesikhathi, umgogodla we-lumbar ubhekana nemithwalo yokucindezela engaphezu kwesisindo somzimba esiphindwe ka-4-5. Indlela efanele igcina amandla omgogodla ngaphakathi kwebanga eliphephile ngenkathi igcina amandla ekhishwa.
Umthetho wefomu oyinhloko:Ukulandelana kwedrayivu kumele kulandele imilenze - kuqala, bese kuba ukujikijela komgogodla, bese kuba ukudonswa kwengalo. Ukulandelana kokululama kuguqula ukuhleleka: izingalo zelulwe kuqala, bese kuba ukujikijela komgogodla phambili, bese kuba amadolo agoba. Ukwephula lokhu kulandelana kuyimbangela ehamba phambili yobuhlungu bomhlane obuhlobene nokugwedla.
Ubuchwepheshe bomshini wokugwedlaInquma ngqo umthwalo womshini obekwe emgogodleni we-lumbar ngesikhathi somjikelezo ngamunye wokushaya. Ukunyakaza kokugwedla kuhilela ukugoba komgogodla okuphindaphindiwe kanye nokwelulwa ngaphansi komthwalo—umgogodla ujikeleza phambili endaweni yokubamba futhi udlulela esigabeni sokushayela. Uma kwenziwa ngokulandelana okufanele, imisipha yomgogodla kanye nengcindezi yangaphakathi kwesisu yabelana ngomthwalo ngendlela efanele. Lapho ukulandelana kuphuka, izakhiwo zomgogodla ezingasebenzi zimunca amandla ezazingaklanyelwe ukuwaphatha.
Ucwaningo olushicilelwe lwe-biomechanical lubonisa ukuthi umgogodla we-lumbar ubhekana namandla okucindezela angama-Newton angu-3,000 kuya ku-5,000 ngesikhathi sokushayela ukugwedla ngamandla aphakathi nendawo. Lokhu kuhambelana cishe nesisindo somzimba esiphindwe ka-4-5 kumuntu onamakhilogremu angu-155. Indlela efanele isabalalisa lo mthwalo emilenzeni nasenkabeni. Indlela engalungile iwugxilisa kuma-disc e-lumbar intervertebral kanye namalunga e-facet.
Ngokusho kwe-Ikolishi LaseMelika Lezokwelapha Zezemidlalo, ukugwedla kungenye yezinga eliphezulu kakhulu lokulimala phakathi kwezindlela zokuzivocavoca zangaphakathi lapho kwenziwa ngaphandle kwemiyalelo efanele, ngamaphesenti angama-30-50 okulimala okubikiwe okubandakanya umhlane ongezansi. Iningi lalezi zingozi livela emaphutheni okwakheka akhula kancane kancane ngezikhathi eziphindaphindwayo kunezehlakalo ezibuhlungu kakhulu.
Izigaba Ezine Zokugwedla Okufanelekile
Ukushaya ngakunye emshinini wokugwedla kuhlukana ngezigaba ezine ezilandelanayo. Ukuqonda izidingo ze-biomechanical zesigaba ngasinye kubalulekile ekugcineni ukuphepha komgogodla ngenkathi kwakhiwa amandla okukhipha.
Indawo Yokubamba
Okubambekayo yindawo yokuqala ngaphambili kwesilayidi lapho imilenze iqonde khona, izingalo zeluliwe ziqonde phambili, futhi isibambo sixhuma cishe ukuphakama kwemilenze. Umgogodla ugcina isikhundla esingathathi hlangothi—umugqa oqondile kusukela ethanjeni lomsila kuya phezulu kwekhanda. Amahlombe ahlala ekhululekile futhi ephambi kancane kwezinqe. Izinyawo zicindezela ngokulinganayo ezisekelweni zezinyawo ngezintambo eziboshwe engxenyeni ebanzi kakhulu yonyawo.
Indawo yokuhlola ukuphepha ebalulekile:Umhlane ongezansi akumele uzungeze lapho kubanjwa khona. Ukuma kwe-lumbar okuyisiyingi kulesi simo kubeka i-annulus engemuva yama-disc e-intervertebral ngaphansi kokucindezeleka ngaphambi kokuba kuqale ukunyakaza. Abasebenzisi abanokuguquguquka okulinganiselwe kwe-hamstring kufanele bahlale bade kunokuba baphoqe amahlombe phambili ukuze bafinyelele ekubambeni isikhathi eside.
Isigaba Sokushayela
Isigaba sokushayela siqala ngokunwetshwa kwemilenze. Ama-quadriceps nama-glutes acindezela ama-footplate kude, eqhuba isihlalo sibuyele emuva. Izingalo zihlala ziqondile futhi ingaphakathi liqinile njengoba imilenze yenza umsebenzi wokuqala. Lapho imilenze ifinyelela cishe kumaphesenti angama-80 okwandiswa, ingaphakathi liyabamba futhi umzimba ongaphezulu uyashintshashintsha kusukela ngo-11 kuya ku-1 o'clock. Izingalo zidonsa isibambo siye e-sternum engezansi njengokunyakaza kokugcina.
Indawo yokuhlola ukuphepha ebalulekile:Ukugoba ingalo kusenesikhathi noma ukujikijela emuva kusenesikhathi kudlulisa umthwalo usuka emilenzeni uye emgogodleni we-lumbar. Uma izingalo zigoba ngaphambi kokuba imilenze iqede ukwelula, umgwedli udonsa ngomhlane esikhundleni sokushayela ngemilenze. Leli phutha liyimbangela eyodwa evame kakhulu yobuhlungu obuphansi emhlane kubagwedli bokuzijabulisa.
Isikhundla Sokuqeda
Ekupheleni, imilenze isuke iluliwe ngokuphelele, isibambo sithinta i-sternum engezansi, amahlombe angemuva kwezinqe, kanti izindololwane zigobile cishe kuma-degrees angu-45. Ingalo ihlala iqondile kulo lonke ukuqeda—ukugoba ingalo ukuze ifinyelele emuva kudala ukucindezeleka okuhamba ngengalo iye ebhandeni lehlombe. Umzimba ugcina umhlane oqinile ongama-degrees angaba ngu-10-15 ukusuka phezulu, hhayi ukuthambekela ngokuphelele.
Indawo yokuhlola ukuphepha ebalulekile:Ukuthambekela ngokweqile ekugcineni (ngaphezu kwama-degrees angu-20) kwelula kakhulu umgogodla we-lumbar ngaphansi komthwalo. Ukuthambekela okwengeziwe akukhulisi amandla okukhipha ngoba imilenze isivele inwebekile ngokugcwele. Kwengeza kuphela ukucindezeleka okungadingekile emhlane ongezansi.
Isigaba Sokululama
Isigaba sokululama siguqula ngqo uchungechunge lokushayela. Izingalo zelulela phambili kuqala, zisunduza isibambo kude ne-sternum. Umzimba ongaphezulu ujika phambili phezu kwezinqe. Amadolo agoba ekugcineni, eslayida isihlalo phambili ebheke endaweni yokubamba. Ukululama kuthatha cishe ubude obuphindwe kabili kunokushayela ngezinga lokushaya eliphakathi, okudala isilinganiso sokushayela-ukuya-ekubuyiseni esingu-1:2.
Indawo yokuhlola ukuphepha ebalulekile:Ukudubula i-slide—ukuvumela amadolo agobe ngenkathi izingalo zisaphethe isibambo—kususa ukucindezeleka enkabeni futhi kuphoqa umhlane ongezansi ukuthi ulawule ukwehla kwejubane. Izandla kumele zisuse amadolo ngaphambi kokuba amadolo aphakame. Indlela evamile yokuvimbela lokhu ukuma kancane ekugcineni imizuzwana emi-2 izingalo zeluliwe ngokuphelele ngaphambi kokuvumela amadolo ukuba aphuke.
| Isigaba | Isenzo Esiyinhloko | Iphutha Elivamile | Ingozi Yomgogodla |
|---|---|---|---|
| Ukubamba | Imilenze iqonde phezulu, umgogodla awuthathi hlangothi, izingalo zeluliwe | Umhlane ophansi oyindilinga | Ukucindezeleka kwe-disc annulus |
| Ukuqala kwedrayivu | Imilenze iyasunduza, izingalo ziqondile, umgogodla uqiniswe | Ukudonswa kwengalo noma ukujikijelwa emuva kusenesikhathi | Ukucindezela ngokweqile kwe-Lumbar |
| Ukuqeda ukushayela | Ukujikijela okuyinhloko, ukudonsa ingalo, isibambo esibheke entanyeni | Ukushisa okungaphezu kwama-degrees angu-20 | I-hyperextension ye-lumbar |
| Ukululama | Izingalo ziphakanyisiwe, umzimba uphezulu, amadolo agobile ekugcineni | Ukudubula islayidi | Ukulahlekelwa ukucindezeleka okuyinhloko |
Amaphutha Avamile Efomu Lokugwedla Abangela Ubuhlungu Emhlane
Ukudonsa Ingalo Kwasekuqaleni
Ukudonsa ingalo kusenesikhathi kwenzeka lapho umgwedli egoba izindololwane ngaphambi kokuba imilenze ifinyelele ukwandiswa okuphelele. Leli phutha lishintsha umthwalo womsebenzi usuka emisipheni emikhulu yomlenze uye emisipheni emincane yomhlane neyengalo, okwandisa umthwalo womgogodla cishe ngamaphesenti angama-20-30 ngokushaya ngakunye. Umgwedli uzizwa lokhu njengokukhathala komhlane phakathi nemizuzu yokuqala eyi-10-15 yeseshini. Ukulungiswa kuhilela ukukhipha "izingalo njengezintambo" ngengqondo ngesikhathi sokuqala kwamaphesenti angama-80 okushayela, okuvumela imilenze ukuthi iqedele ukwandiswa kwayo ngaphambi kokuthinta umzimba ongaphezulu.
Umhlane Ophansi Oyindilinga Ekubambeni
Ukuma kwe-lumbar okuyisiyingi lapho kubanjwa khona kwenzeka lapho umgwedli efinyelela phambili kakhulu ngamahlombe, edonsa i-pelvis iye ekuthambekeni kwangemuva. Imbangela eyinhloko ukuguquguquka kwe-hamstring okulinganiselwe kunokunyakaza ngamabomu. Lapho i-hamstrings ingakwazi ukwamukela ukuthamba phambili, i-pelvis ijikeleza emuva futhi umgogodla we-lumbar uyavumelana ngokugoba. Isixazululo ukunciphisa ukufinyelela phambili lapho kubanjwa khona kuze kube yilapho umgogodla ongathathi hlangothi ungagcinwa, bese kancane kancane uthuthukisa ukuguquguquka kwe-hamstring ngemikhuba ehlukile yokwelula.
Ukufunda Okungaphezu Kokujwayelekile Ekupheleni
Ukuthambekela emuva kudlule ama-degree angu-15-20 endaweni yokuqeda kubeka umgogodla we-lumbar ku-hyperextension ngaphansi komthwalo ogcwele ovela ekushayeleni kwemilenze. Abagwedli abaningi bakholelwa ukuthi i-lean enkulu ikhiqiza amandla engeziwe, kodwa imilenze isivele iqedile ukunwetshwa kwayo ngalesi sikhathi. I-lean eyengeziwe ayinezeli inzuzo yomshini. Ukulungiswa kuhilela ukunciphisa ukujikijela emuva lapho amahlombe ehlala khona ngemuva kwezinqe kodwa ikheji lezimbambo lihlala libekwe ngaphezu kwe-pelvis.
Ukujima kokulungisa: Misa Ukugwedla
Shaya ihlombe eligcwele bese ume kancane endaweni yokuqeda imizuzwana emi-3 ngezingalo zeluliwe ngaphambi kokuqala ukululama. Lokhu kushaya ihlombe kuphoqa izandla ukuba zivuleke ngaphambi kokuba amadolo aphakame, kususe iphutha lokudubula bese ushelela. Yenza ihlombe eliyishumi ekuqaleni kweseshini ngayinye njengesibonelo sokufundisa.
Ukusetha Umshini Wokugwedla Ukuze Kuphephe Umgogodla
Ukulungiswa kwe-footplate kuthinta ngqo isikhundla somhlane ongezansi ngesikhathi sokushaya. Izintambo ze-footplate kufanele zidlule engxenyeni ebanzi kakhulu yonyawo, hhayi izinzwane noma i-arch. Unyawo oluboshwe phansi kakhulu e-footplate luphoqa amaqakala ukuba aguqe kakhulu lapho ebanjwa, okungashukumisa i-tibia phambili futhi kudonse i-pelvis iye ekuthambekeni kwangemuva. Unyawo oluboshwe phezulu kakhulu lunciphisa ukusebenza kahle kokudlulisa amandla.
Ukusetha i-damper kuthinta indlela yokushaya kwenhliziyo. Ukusetha i-damper okungu-3 kuya ku-5 esikalini esingu-1 kuya ku-10 kunikeza ibhalansi engcono kakhulu phakathi kokumelana nokugcinwa kwefomu kubasebenzisi abaningi. Ukusetha okuphezulu kwe-damper (7-10) kwandisa amandla adingekayo nge-stroke ngayinye, okukhuthaza ukuzibandakanya kwasekuqaleni komhlane kanye nokudonswa kwengalo njengoba umgwedli elwela ukunqoba ukumelana nomoya. Ukusetha okuphansi kuvumela amazinga aphezulu e-stroke aphonsela inselelo ukukhuthazela kwenhliziyo ngaphandle kokulayisha umgogodla ngokweqile.
Ukuqina kokubamba isibambo kuthinta indlela engenhla yomhlane kanye nehlombe. Ukubamba isibambo ngokuqinile kakhulu kudala ukuqina okuhamba ngezingalo, izindololwane, nasemahlombe kuye ku-trapezius ephezulu. Isibambo kufanele siphumule eminweni, izithupha zibekwe phezulu, zingasongelwanga ebhakeni. Izingalo kumele zihlale zithe tyaba kulo lonke ukushaya—ukugoba izingalo phezulu ekugcineni kunciphisa ukudluliselwa kwamandla futhi kucindezele i-flexor yengalo.
Amasu Okuzibandakanya Okuyinhloko Okuvikela Umhlane
Ukuqinisa ingaphakathi kulo lonke i-stroke yokugwedla kudala ingcindezi yangaphakathi kwesisu eqinisa umgogodla we-lumbar kusuka ngaphakathi. Ingaphakathi kufanele lisebenze cishe ngamaphesenti angama-30 okuqina okukhulu kokuzithandela kulo lonke umjikelezo we-stroke—ukuphumula lapho kubanjwa, ukugcina phakathi nokushayela, kanye nokubamba phakathi nokululama. Ukukhulula ukucindezeleka kwengaphakathi lapho kubanjwa kwandisa ingozi yokugoba komgogodla.
Iphethini yokuphefumula isekela ukuzibandakanya kwenhliziyo. Phefumula ngesikhathi sesigaba sokululama njengoba umzimba uqhubeka phambili ubheke ekubambeni. Khipha umoya ngesikhathi sesigaba sokushayela njengoba imilenze isunduza. Ukubamba umoya ngesikhathi sokushayela kwandisa ingcindezi yangaphakathi kwesisu ngokwemvelo kodwa akufanele kudlule imizuzwana emi-2-3 ngokushaya ngakunye. Ukuphefumula okungajulile kuhlangene nokuzibandakanya okubi kwenhliziyo kushiya umgogodla ungenaso ukwesekwa kwemisipha ngesikhathi sengxenye yomthwalo ophezulu kakhulu wesifo sokushaya.
Ngokusho kwe-UMkhandlu WaseMelika Wokuzivocavoca, ukuqeqeshwa kokuqina kwemisipha yenhliziyo kuthuthukisa ukonga kokugwedla ngamaphesenti angu-8-12 ngokunciphisa ukunyakaza komgogodla okungadingekile okuchitha amandla futhi kwandise ingozi yokulimala. Abagwedli abafaka imizuzu eyi-10 yomsebenzi oqondile wemisipha yenhliziyo ngaphambi kweseshini ngayinye babika izehlakalo zobuhlungu bomhlane ezinciphile ngamaphesenti angu-40 emasontweni ayi-12 uma kuqhathaniswa nalabo abagwedla ngaphandle kokuvuselelwa kwemisipha yenhliziyo okulungiselelwe.
Inqubo Yokuzifudumeza Ngaphambi Kwezikhathi Zokugwedla
Ukufudumeza okuqondene nokugwedla kulungiselela umgogodla umjikelezo wokujiya nokwelulwa kwesifo sohlangothi. Ukufudumeza okunamandla kwemizuzu emi-5 ngaphambi kokuthinta umshini kunciphisa ingozi yokulimala ngokwandisa ukugeleza kwegazi kuya ezikhungweni zomgogodla nokuthuthukisa ukuhamba kwenqulu:
- Ukunwetshwa kwenkomo yekati— imijikelezo eyi-10 yokugoba umgogodla kanye nokwelulwa kwawo ezandleni nasemadolweni
- Ama-lunges e-flexor esinqeni— imizuzwana engama-30 ohlangothini ngalunye ukuvula ingaphambili lesinqe, kunciphisa ukuthambekela kwesinqe lapho kubanjwa khona
- Ukujikeleza kwesifuba— 10 ohlangothini ngalunye ngenkathi usesikhundleni esiphindwe kane ukuze kuthuthukiswe ukuhamba komhlane ongenhla
- Ukujikijela imilenze— Ukushwibeka okungu-10 okuya phambili nokuya emuva ngomlenze ngamunye ukuze kusebenze imisipha ye-hamstrings ngendlela enamandla
- Amabhuloho e-Glute— Ukuphindaphinda okungu-10 ukuze kusebenze ama-glutes ukuze kuqaliswe ukunyakaza kwemilenze
Ngemva kokufudumeza okunamandla, landela imizuzu emi-3-5 ngesivinini sokushaya esingu-16-18 spm ngokumelana okuncane (ukunciphisa 1-2) njengokulungiselela ukunyakaza. Gxila kuphela ekulandeleni ukunyakaza kwemilenze ngesikhathi salezi zindlela zokushaya. Ucwaningo lwamuva nje kuIjenali Yokwelapha Ngomzimba Kwamathambo Nezemidlalobathole ukuthi izindlela zokufudumeza ezishintshashintshayo zinciphisa ukwanda kokulimala kwe-lumbar ngamaphesenti angu-30-50 emidlalweni ye-flexion ephindaphindwayo uma yenziwa njalo ngaphambi kweseshini ngayinye.
Ukukhetha Umshini Ofanele Wokuzijwayeza Ukugwedla Okuphephile
Umklamo womshini wokugwedla uthonya indlela okulula ngayo ukugcinwa ngendlela efanele. Imishini enokumelana okubushelelezi nokungaguquguquki ivumela umgwedli ukuthi agxile ekulandeleni ngaphandle kokulwa namaphethini okudonsa angajwayelekile. Abagwedli abanamandla okugwedla banikeza ijika lokucindezeleka elihambisanayo kakhulu kulo lonke ubude bokugwedla, okusiza abaqalayo ukuthuthukisa ukulandelana okuthembekile kwezingalo nemilenze. Abagwedli abanamandla okugwedla emoyeni badinga ukuhamba ngesivinini esinembile ngoba ukumelana kuyanda ngokuqina kokushaya.
Ukwakheka kwesihlalo kanye nomzila kuthinta ukuqina kwe-pelvic ngesikhathi sokushelela. Isihlalo esizinzile esingaguquguquki eceleni sivumela i-pelvis ukuthi ihlale ilungile kulo lonke ukushaya, okugcina umgogodla uqondile. Imishini enezinsika ezinde ezishelelayo ivumela abasebenzisi abade ngaphandle kokubaphoqa ukuba bacindezele kakhulu lapho bebamba. Kubasebenzisi abanentshisekelo yemishini yokugwedla eklanywe ngezinsika ezizinzile, ezishelelayo kanye nokumelana nomoya okulungisekayo, i-Iqoqo lemishini yokugwedla i-TAIKEEkufaka phakathi izinketho ezifanele ukusetshenziswa ekhaya nakwezentengiselwano.
Isiphetho: Ubuchwepheshe Obunamandla Kakhulu Empilweni Yokugwedla Yesikhathi Eside
Indlela efanele yomshini wokugwedla igcina umgogodla we-lumbar ngaphakathi kwemingcele ephephile yomshini ngenkathi ivumela ukuthuthukiswa okuqhubekayo kwamandla kanye nokuqina kwenhliziyo. Umthetho wokulandelana kwemilenze nemisipha yezingalo kumele ube ngokuzenzakalelayo ngaphambi kokwandisa izinga lokushaya noma ukumelana. Abagwedli abathuthukisa lokhu kulandelana kusukela esimisweni sabo sokuqala bagwema amaphethini okubuyisela aholela ekulimaleni komhlane ngokweqile ezinyangeni neminyaka yokuqeqeshwa.
Izindawo ezintathu zokuhlola ezingaxoxiswana ngazo zivikela umhlane ngesikhathi sokushaya ngakunye: umgogodla ongathathi hlangothi lapho ubanjwa khona, izingalo ziqonde phakathi namaphesenti okuqala angu-80 okushayela, kanye nokungabi ne-hyperextension ekupheleni. Ukuqopha ividiyo eseceleni yokushaya okumbalwa nokuyibukeza kulezi zindawo zokuhlola ezintathu kunikeza impendulo eqondile. Ukulungiswa okusekelwe ku-cue—ukuphindaphinda “imilenze, umongo, izingalo” ngesikhathi sokushayela kanye “nezingalo, umongo, imilenze” ngesikhathi sokululama—kusiza ukwakha umkhuba wokulandelana kuze kube yilapho kuba okuzenzakalelayo.
Imibuzo Evame Ukubuzwa Mayelana Nefomu Lokugwedla Nobuhlungu Bomhlane
Ingabe ukujima komshini wokugwedla akulungile emhlane ongezansi?
Ukugwedla akukubi ngokwemvelo emhlane ongezansi uma kugcinwa indlela efanele. Umgogodla we-lumbar ubhekana nesisindo somzimba esiphindwe ka-4-5 ngamandla okucindezela ngesikhathi sokushayela, kodwa ukulandelana okufanele kwezingalo nemilenze kusabalalisa lo mthwalo ngempumelelo. Isimo esibi—ikakhulukazi ukudonswa kwezingalo kusenesikhathi noma ukugoqwa emuva lapho kubanjwa—kugxilisa amandla kuma-disc nasemajoyintini e-facet, okwandisa ingozi yokulimala.
Kungani umhlane wami ongezansi ubuhlungu ngemva kokugwedla?
Ubuhlungu obuphansi emhlane ngemva kokugwedla buvame ukukhombisa elinye lamaphutha amathathu: ukudonsa ingalo kusenesikhathi okususa umthwalo kusuka emilenzeni uye emhlane, umgogodla ojikelezayo we-lumbar lapho ubamba khona okucindezela izakhiwo ze-disc, noma ukuthambekela kakhulu ekugcineni okwandisa umgogodla we-lumbar. Ukunciphisa izinga lokushaya kwenhliziyo libe ngu-18-20 spm nokugxila kuphela ekulandeleni i-leg drive sequencing izikhathi ezingu-2-3 kuvame ukuxazulula inkinga.
Ingabe umhlane ongezansi kufanele uqonde noma ujikelezwe ngesikhathi sokugwedla?
Umhlane ongezansi kufanele ugcine isikhundla esingathathi hlangothi kulo lonke umjikelezo wokushaya—hhayi ukuthi uqondile ngokuphelele noma uyisiyingi. Ukuqondana komgogodla okungathathi hlangothi kugcina ijika le-lumbar lemvelo liqinile, okuvumela ama-disc e-intervertebral ukuthi amunce amandla ngokulinganayo. Umhlane oyisiyingi lapho kubanjwa khona noma umhlane onwetshiwe ekugcineni kokubili kwandisa ingozi yokulimala.
Ngingazi kanjani ukuthi ngigwedla ngendlela efanele?
Isibonakaliso esithembeke kakhulu umuzwa wokulandelana: imilenze kufanele ikhathale ngaphambi komhlane noma izingalo ngesikhathi seseshini ezinzile. Uma umhlane ongezansi usha phakathi nemizuzu eyi-10 yokuqala, izingalo ziqala ukushayela kusenesikhathi kakhulu. Ukuqopha ividiyo eseceleni nokuqhathanisa isikhathi sokugoba kwengalo nokwelulwa komlenze kunikeza isiqinisekiso esiqondile sokulandelana okufanele.
Yikuphi ukumelana komshini wokugwedla okuphephile kakhulu kwabaqalayo?
Ukusetha i-damper phakathi kuka-3 no-5 esikalini esingu-1-10 kunikeza ukumelana okuphephile kwabaqalayo. Lokhu kusetha kudinga amandla aphakathi ngokushaya ngakunye ngaphandle kokukhuthaza ukuzibandakanya kwasekuqaleni komhlane okukhiqizwa yizilungiselelo ze-damper eziphezulu. Abaqalayo kufanele bahlale ku-damper izikhathi ezingu-3-4 emasontweni okuqala angu-2-3, begxile kuphela kubuchwepheshe obusezingeni lokushaya elingu-18-22 spm.
Ingabe ukugwedla kungasiza ekuqiniseni umhlane ngemva kokulimala?
Ukugwedla kungaqinisa umhlane ngemva kokulimala kuphela ngokulungiswa kwezokwelapha kanye nobuchwepheshe. Indawo yokuhlala isekela i-pelvis futhi ivumela umthwalo womgogodla olawulwayo ngemilenze. Ukuqala ngokumelana okuncane, ubude obufushane bokushaywa (ukunciphisa ukucindezelwa kokubanjwa), kanye namazinga okushaywa angaphansi kwama-20 spm kunikeza ukubuyiselwa okuphephile komthwalo womgogodla ngaphansi kwezimo ezilawulwayo.
Izinkomba kanye Nemithombo Yangaphandle
1. Ikolishi LaseMelika Lezokwelapha Zezemidlalo— I-Epidemiology Yokulimala Kokugwedla kanye Neziqondiso Ze-Biomechanical
2. UMkhandlu WaseMelika Wokuzivocavoca— Ucwaningo Lokuzinza Okuyisisekelo kanye Nomnotho Wokugwedla
3. Ijenali Yokwelapha Ngomzimba Kwamathambo Nezemidlalo— Ukuvimbela Ukulimala Okunamandla Nokushiswa Kwemilenze Emidlalweni Yokugoba Ephindaphindayo
Isikhathi sokuthunyelwe: Julayi-21-2026