Zitholele ukuzivocavoca kwehlombe okuyingozi futhi uvimbele ukulimala kwe-rotator cuff ngamathiphu asebenzayo nezinye izindlela eziphephile.
Funda ukuthi yiziphi izivivinyo okufanele uzigweme nokuthi ungalulama kanjani ekususweni kwe-acromioclavicular ngaphandle kwezinkinga.
Thola ukuxhumana phakathi kokulimala kwe-scapula nehlombe, ukwelashwa kwabo, nokuzivocavoca ukuze uthuthukise ukuhamba.
Thola ukuthi i-shoulder subluxation iyini, yiziphi izimbangela zayo nezimpawu zokuzibona. Sikufundisa izindlela zokwelapha ezihamba phambili nokuthi kuthatha isikhathi esingakanani ukululama.
I-rotator cuff ivame ukulinyazwa umkhuba wemidlalo ethile noma imisebenzi yansuku zonke. Thola umsebenzi waleli qembu lemisipha kanye nezinhlobo ezivame kakhulu zokulimala.
Funda ukuthi ungasebenzisa kanjani i-Foam Roller ukukhulula ubuhlungu behlombe. I-Foam rolling iphelele ekunciphiseni ingcindezi ekuhlanganyeleni kwehlombe. Sikufundisa izivivinyo ezingcono kakhulu.
Thola izimbangela ezivame kakhulu ezibangela izinyembezi ku-cuff ejikelezayo yehlombe. Sihlaziya izizathu kanye nendlela yokuvimbela izinyembezi ukuthi zenzeke emithanjeni yelunga.
Ihlombe liyilunga elibucayi elingalimala kalula ngokuqeqeshwa. Thola izimbangela ezivame kakhulu zokuthi kungani ubuhlungu buphuma ehlombe kuye endololwaneni.
Uma wenze ama-triceps bottoms (dives) kungenzeka ukuthi ulimele ihlombe lakho. Yazi izimbangela kanye nezinye izivivinyo zazo.
Thola ukuthi kungani i-shoulder rotator cuff ibuhlungu lapho wenza ama-push-ups, ukuthi ingagwenywa kanjani nokuthi yikuphi ukwelashwa okutholakalayo.
Ihlombe lingelinye lamalunga alimele kakhulu, kanye nedolo. Thola ukuthi yiziphi izimbangela eziyinhloko zokulimala nokuthi ungazigwema kanjani.
Amahlombe asekela imithwalo emikhulu yokuqeqesha. Thola izimbangela ze-shoulder crunches kanye nokwelula okuhle kakhulu.
Amahlombe angelinye lamalunga abaluleke kakhulu emzimbeni wethu. Sikufundisa ukuzivocavoca okungcono kakhulu ukuze uziqinise futhi unciphise ingozi yokulimala. Iphelele ukwenza ejimini njengendlela yokufudumala noma njengendlela yokuqeqesha.
Kunezivivinyo eziningi eziqinisa amahlombe kanye nomhlane, futhi zibalulekile ezinkambisweni zokuqeqesha. Inqubo engalungile noma ukusebenza ngokweqile kokunyakaza kungaholela ekulimaleni noma ebuhlungu. Thola ukuthi yiziphi lezo zivivinyo nokuthi ungazigwema kanjani.
Ukuqina kwemisipha kuwukulimala okutholwa abasubathi abaningi ngenkathi bezilolonga. Thola ukuthi iyini, ukuthi ingelashwa kanjani nokuthi yiziphi izici ezibalulekile ezenza ibonakale. Vimbela izinyembezi zemisipha ukuthi zingaphazamisi ukusebenza kwakho kwezemidlalo.
Abasubathi abaningi bahlushwa ukufakwa kwehlombe, okubizwa nangokuthi "i-rotator cuff". Thola ukuthi unganciphisa kanjani ubuhlungu ngokusebenzisa ezinye izivivinyo kanye nendlela yokuqinisa imisipha emahlombe akho.
Ukulimala yinto ethusayo noma yimuphi umsubathi. Siyakutshela ukuthi kungani ezinye zivela nokuthi ungazigwema kanjani ngokulungisa izici ezithile zokuqeqeshwa kwakho.
I-Cupping yindlela yokwelapha enemvelaphi yaseShayina engalulama ebuhlungwini ngemva kokuqeqeshwa. Umbhukudi wama-Olympic uMichael Phelps ukwenze kwaba yimfashini kakhulu, ngakho-ke sikutshela zonke izinzuzo namasu ahlukene akhona.
Uma uhlushwa ubuhlungu behlombe, kufanele wazi ukuthi kungenye yezinkinga ezivame kakhulu. Ukuma okungalungile, ukuthwala isisindo noma ukungezwani okunqwabelanayo kungabangela lokhu kuphatheka kabi. Thola ukuthi ungazigwema kanjani futhi uqaphele umehluko!
Uma ubhukuda futhi ulimele ihlombe lakho, ungase uthole ukulimala okudumile "kwehlombe lombhukudi". Siyakutshela ukuthi kuyini nokuthi ungakuvimbela kanjani.
