Olanda

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Olanda

Zochita zolimbitsa thupi za Abductors ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu ya m'chiuno, yomwe imaphatikizapo gluteus medius ndi minimus. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kuwongolera bwino, kukhazikika, ndi kuchepetsa mphamvu za thupi. Kuphatikizira ma Abductors muzochita zanu zolimbitsa thupi kumatha kukulitsa magwiridwe antchito anu pazinthu zina zolimbitsa thupi, kukuthandizani kupewa kuvulala, komanso kumathandizira kuti thupi lanu likhale lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Olanda

• Sinthani kutalika kwa makinawo ndi kulemera kwake malinga ndi zomwe mumakonda, kenako khalani pamakina ndi nsana wanu molunjika kumbuyo ndikuyika miyendo yanu pazingwe zopindika.
• Gwirani zogwirira mbali zonse za makina kuti zikhazikike, kenaka kankhirani miyendo yanu kunja motsutsana ndi kukana kwa makinawo.
• Gwirani pachimake cha kayendetsedwe kake kwa mphindi imodzi kapena ziwiri, kuonetsetsa kuti mukumva kugwedezeka m'chiuno mwako ndi kunja kwa ntchafu.
• Pang'onopang'ono bweretsani miyendo yanu pamalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Olanda

• Mayendedwe Olamuliridwa: M'malo mongoyang'ana kuchuluka kwa kubwerezabwereza, yang'anani kwambiri pamtundu wa mayendedwe aliwonse. Yendetsani miyendo yanu pang'onopang'ono komanso mwadala, ndikuwongolera nthawi zonse. Pewani mayendedwe ofulumira, ogwedezeka omwe angasokoneze minofu kapena mafupa anu.
• Range of Motion: Yesani kukwaniritsa kusuntha kokwanira ndikubwereza kulikonse. Izi zidzathandiza kulunjika minofu bwino kwambiri. Komabe, pewani kukakamiza thupi lanu m'malo osasangalatsa, chifukwa izi zingayambitse kuvulala.
• Pewani Kuchulukitsitsa: Ngakhale kuli kofunika kudzitsutsa nokha, yesetsani kuti musachulukitse minofu yanu mofulumira kwambiri. Pang'onopang'ono onjezani kukana kapena kulemera pamene mphamvu zanu zikukula. Kuchulukirachulukira kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Kutenthetsa ndi Kuzizira:

Olanda Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Olanda?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi abductor. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti mukhale ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni mumayendedwe kuti muwonetsetse kuti zikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Olanda?

• The Lateral Abductors ndi minofu yomwe imasuntha mwendo kutali ndi pakati pa thupi, monga minofu ya Deltoid pamapewa.
• Gulu la Adductor mkati mwa ntchafu yamkati, ngakhale kuti si olanda mwaukadaulo, limagwira ntchito yosiyana ndipo nthawi zambiri limagwiritsidwa ntchito limodzi ndi olanda.
• Abductor Pollicis Longus ndi Abductor Pollicis Brevis ndi minofu m'dzanja yomwe imalanda chala chachikulu.
• The Abductor Digiti Minimi minofu paphazi ndi amene amachititsa kulanda chala chaching'ono.

Izinto zokufunda ezishisa ezivumelekile Olanda?

• Mapapo ndi masewera ena opindulitsa omwe amakwaniritsa olanda chifukwa amafuna kukhazikika komanso mphamvu kuchokera ku minofu ya hip abductor kuti asunge bwino ndikuwongolera pakuyenda kutsogolo ndi kumbuyo.
• Miyendo yam'mbali imakweza makamaka kwa omwe amabera m'chiuno, kuwathandiza kulimbikitsa ndi kuwongolera kuyenda kwawo, zomwe zitha kupititsa patsogolo magwiridwe antchito amtundu wina komanso zochitika zatsiku ndi tsiku.