Indlela Yokunciphisa Ukuhamba Ngebhayisikili Ezintabeni Ubuhlungu Obusemuva?

Ubuhlungu obuphansi emuva (noma ubuhlungu beqolo) abujabulisi neze.

Ikakhulukazi ngemva kokuhamba ngebhayisikili ezintabeni, awukwazi ukuvele ume sengathi ngabe usuyekile ukudlala ithenisi: kusafanele ukwazi ukubuya ohambweni nobuhlungu obubekezelela!

Ngizokunikeza amathiphu okuthi ungagwema kanjani ubuhlungu ekuhambeni kwakho okulandelayo.

Ngaphambi kokufika emnyombweni wendaba, kubonakala kubalulekile kimina ukuthi ngikunikeze izikhumbuzo ezithile ukuze uchaze kangcono umsuka walezi zinhlungu zamabhayisikili.

Emuva

Umhlane wendoda usetshenziselwa ukusukuma, futhi lokho kungokwalokhu... Ayifanele ukugcinwa isikhathi eside kwezinye izikhundla. Futhi, sonke siyazi ukuthi uma sincike phambili, kunzima ukuhlala isikhathi eside. Imisipha yethu iyaqina futhi sisengozini yokuwela phambili.

Imisipha esemgogodleni wethu iwela izigaba ezimbili:

• Imisipha emikhulu ezisetshenziselwa ukujika nokutshekela eceleni, phambili nangemuva. Kodwa lezi zicubu azisibambeli ezikhundleni ezisiholela kuzo. Banamandla, kodwa abawugcini umhlane wabo.

• Imisipha emincane ezilingana nomgogodla zisisiza ukuba silondoloze ukulinganisela lapho simile. Nabo bayasibuyisela emuva uma sibheke phambili, kodwa abenzelwanga lokhu ngoba bafishane.

Ngakho-ke, ukugoba isikhathi eside kwe-trunk akuyona i-physiological. Futhi, kufanele uqaphele ukuthi lapho uncika kakhulu phambili, yilapho iphansi lokugcina eliphansi (elibizwa ngokuthi i-L5 / Sacrum floor noma L5 / S1 floor, okungukuthi, phansi lapho umgogodla wesi-5 we-lumbar ukhuluma ne-sacrum, ithambo le-pelvic. ) zizobanjwa.

Lokhu kungenxa yokuthi imisipha yaphansi mifushane kakhulu ukusekela isisindo somzimba ongaphezulu ejikeni eliya phambili.

Ngaphezu kwalokho, lapho siqhubeka, umthwalo uyanda esiteji L5 / S1. Uma lo mthwalo mkhulu kakhulu, futhi isikhundla siside kakhulu, izicubu ezincane ziyahlupheka futhi ubuhlungu buvela.

Ukuhamba ngebhayisikili entabeni nokucindezeleka emgogodleni

Ebhayisikilini, ukubamba izibambo kunciphisa ingcindezi ku-L5 / S1 futhi kugcina lesi simo se-torso eside esilwa ne-flexion kulo lonke uhambo.

Ezimweni eziningi, ubuhlungu obuphansi emuva buvela lapho i-cockpit ingalungiswa kahle (i-handlebar-stem).

Kodwa-ke, lapho uhamba ngebhayisikili entabeni, kuyadingeka futhi ukucabangela ukudlidliza, okwandisa nomthwalo esiteji L5 / S1 futhi ngenxa yalokho kwandise ingozi yobuhlungu.

Umfanekiso 1: Layisha isiteji L5 / S1 ezindaweni ezihlukene

Njengoba usuqonde kakade, uma uhlushwa ubuhlungu obuphansi emuva, udinga ukunciphisa umthwalo esitezi esiphezulu.

Kulokhu, isisombululo kuphela ukuthola isikhundla somzimba, noma okungenani ukufana (ngoba, yiqiniso, ngebhayisikili yezintaba awukwazi ukubeka umhlane wakho endaweni efanayo nokuma).

Esimeni sokuphila, i-L5 / S1 joint iyithafa elakha i-engeli ecishe ibe ngu-42 ° ngomugqa ovundlile.

Umfanekiso we-2 Floor L5 / umsakazo we-Sacrum

Njengoba uncike phambili ebhayisikilini, le engeli isondela ku-0 °. Ngakho-ke, umgomo kuzoba ukuthola indawo lapho sisondela khona ku-angle engu-42 ° ngangokunokwenzeka.

Kunezindlela ezimbili zokwenza lokhu. Kungakhathaliseki ukuthi sishintsha isikhundla se-L5, sinciphisa ukugoba kwe-trunk, noma sishintsha isikhundla se-sacrum, sishintsha indawo yayo ye-pelvis. Yiqiniso, inhlanganisela ingenzeka.

Izixazululo zokunciphisa ubuhlungu beqolo

Yehlisa ukuguquguquka kwe-torso

Kufanele ucabange ngalokhu:

Ukwenza ngcono i-cockpit

Uzoqaphela ukuthi leli thiphu libaluleke kakhulu lapho wehla entabeni, ngoba yilapho umzimba wakho usuke usendaweni yawo enkulu eya phambili.

Leli thiphu kufanele libe wusizo kubantu abafushane okufanele bagobe kakhulu ukuze babambe isiteringi. Uma kungenjalo, ibhayisikili cishe likhulu kakhulu kubo.

Shintsha ukuma kwezandla zakho

Zama ukusondeza izandla zakho kancane enkabeni yesiteringi. Lokhu kuzokuvumela ukuthi usukume futhi ukhulule isiteji se-L5 / S1. Ungakwazi futhi ukuthenga izibambo ze-ergonomic noma izibambo (ezifana nama-spirgrips).

Ukushintsha ukuma kwe-pelvis

Tshekisa ihhashi phambili ukusuka ku-10 kuye ku-15 °.

Ilawula ukuma kwe-pelvis futhi iyasikhiya. Uma isihlalo sehhashi sisendaweni engathathi hlangothi, i-pelvis ngokuvamile isendaweni ehlehlisiwe. Ukuze ubuyele ku-engeli engu-42 ° phakathi kwe-L5 / S1 kanye nomugqa ovundlile, i-pelvis kufanele itshekele ngase-anteversion (bona Fig. 3).

Ukuze wenze lokhu, ingaphambili lesihlalo kufanele libe ngaphansi kancane.

Ilayisi. 3: Ukuma okuhlukile kwe-pelvis **

Ungabeki ihhashi lakho phansi kakhulu

Ngoba lokhu kuholela ekubuyiselweni kwe-pelvic futhi kwandisa umthwalo ku-L5 / S1. Kufanele kube usayizi wakho.

Khetha i-MTB evumelana nosayizi wakho

Zizwe ukhululekile ukubuza abathengisi ezitolo zamabhayisikili ukuze uthole iseluleko sokukhetha ibhayisikili elifanele lentaba noma ucwaningo lokuma.

Yehlisa ukudlidliza

Ukwenza lokhu:

• Lungisa ukumiswa kwebhayisikili lakho lasezintabeni ngendlela efanele kumzila ofuna ukuwugibela.
• Gqoka amagilavu ​​awugqinsi ngokwanele ukumunca ukudlidliza (ngamaphedi ejeli uma kungenzeka).

isiphetho

Ekugcineni, ngokubonisana nodokotela wakho, ungathatha isidakamizwa esilwa nokuvuvukala uma uzwa ubuhlungu ngenkathi uhamba. (ngaphandle kokuncintisana kunjalo).

Ngobuhlungu obungapheli, naphezu kwala macebiso ambalwa, kungase kwenzeke ukuthi kwabanye abantu i-morphology yomgogodla ivuna ubuhlungu.

Kulokhu, unganqikazi ukubonisana nodokotela ozokutshela mayelana nomsuka ongase ube khona wobuhlungu bakho.

Imithombo:

• Umfanekiso 1 Umthombo: I-Api Attitude
• Umthombo Fig. 2: Isimiso sokwelashwa ngezandla APP D. BONNEAU Service de Gynéco-Obstetrique - CHU Carémeau kanye ne-Biodigital human