Ukuba unobungozi kwisiphelo sakho esiphezulu okanye i-elbow, unokuzuza kwiinkonzo ezinezakhono zengcali yomzimba ekuncedeni ukuba uphinde uphinde uhlalutye (ROM) kunye nesandla salo ngengalo. Izenzo zokuqinisa u-Elbow zingabikho nto ebalulekileyo ye-redbow rehab yakho.
Imisipha ye-Elbow
I-bicep kunye neengxaki ze-muscle ziyiqela elikhulu lama-muscle aguqa kwaye alungele umgca.
Iibiceps zikho ngaphambi kweengalo ezingaphezulu kwaye i-triceps ikhona ngasemva. Njengoko kuphawuliwe igama, izihlunu ezimbini zenza i-biceps ngelixa iintumba ezintathu zenza i-triceps. I-biceps nayo ixanduva lokuguqula ingqamlezo yakho phezu kwesundu sakho.
Ukusebenzisa la maqela omzimba akugcini nje ukwandisa amandla esandla kodwa kunceda wonke umntu, ngakumbi abadala asebekhulile, enze imisebenzi yokuphila kwansuku zonke. Iingalo ezinamandla zinceda ukuphakamisa nokuphuma kwisihlalo kunye nokutsala izicathulo nezinye izinto zokugqoka.
I-Isometric Elbow Ukuqinisa
Nazi ezinye izinto eziphakamileyo kunye neendlela ezomelezayo zengqondo ukuba iP PT ingakuyalela ukuba wenze. Ziyimisebenzi ye-isometric ; akukho shintsho senzeke kwi-elbow ngelixa unesivumelwano sakho semisipha ejikelezileyo. Qiniseka ukuba uhlolisise nogqirha wakho okanye ugqirha womzimba ngaphambi kokuqala le, okanye nayiphi na enye, inkqubo yovavanyo.
Triceps Ukuqinisa
- Hlala kwisihlalo esilungeleleneyo esinezixhobo zokubamba iingalo
- Beka iinyawo zakho zinyathele phantsi
- Beka izandla zakho kwii-armrests uze uphakamise ngeengalo zakho uphakamise umzantsi wakho kwisitulo
- Ubambe inani labathandathu
- Ncitshise phantsi esihlalweni uze uphumule
- Phinda uvuselele oku kuhlandlo ezili-10
Lo mSebenzi usebenza izihlunu ze-triceps ezisekupheleni kwengalo yakho ephezulu.
Ezi zihlunu ziyakwandisa iingalo zakho kwaye zikuncede ukuba ususe izinto kude nawe. Ziyizihlunu ezisebenzayo xa uzigxotha kwisitulo ngeengalo zakho. Oku kubaluleke ngakumbi ukuba unobungozi obuphantsi okanye ubuthathaka obangela ukuphakama kwindawo ehleliyo nzima.
Isometric Elbow Flexion
- Hlala ngqo ngqo ngezandla zakho phantsi kwetafile
- Zama ukuphakamisa izandla zakho ngqo
- Gcina le ndawo emithandathu imizuzwana
- Phinda lo msebenzi izikhathi ezili-10
Lo msebenzi uqinisa imisipha ye-biceps ekhoyo phambi kweengalo zakho ezingaphezulu. Ziyimizimba ekhutheleyo xa uguqa umlenze wakho xa uphakamisa izinto.
UkuPhakanyiswa nokuThetha
Ukuphakanyiswa nokunyulwa kwamagama kukuthatha isenzo sokuguqula isandla sakho ukuba unesundu sakho okanye isundu. Lo ngumsebenzi olula ukufumana i-forearm yakho kunye nabalimi be-elbow kunye nabasemagunyeni abasebenza.
- Yimani ngqo kwaye ubambe intsimbi yokuhlamba ezandleni zakho
- Yenza sengathi uyomisa iminyaka emithandathu
- Misa isikhashana uze uphinde uphindwe kwezi zihlandlo ezili-10
- Sitshintshe isalathiso apho izandla zakho zithinta khona
- Phinda le zihlandlo ezili-10
Ezi zifundo zingenziwa ngamaxesha amaninzi ngeveki ukunceda ukuphucula umsebenzi we-muscular macala akho. Kufuneka unqume ukuba nayiphi na into ibangela intlungu. Ukuqhubela phambili kwezi zifundo kuya kubacelomngeni obunzima kunokwenziwa ngokufaka ibhanti yokumelana nokuzivocavoca okanye ukusebenzisa i-dumbbell ngexesha uqhuba.
Ukuba unobungozi beelbow, umgulana wakho womzimba unokuvavanya imeko yakho kwaye ubeke umzenzelo wokuphucula ukuhamba kwakho kunye namandla. Ezi zenzo zokuqinisa iimometric zingaba yinye icandelo leprogram ye-rehab ye-well-balanced program. Ngokusebenza kanzima kwi-PT kwaye ngokuhlala uqaphele malunga nokwenza iprogram yakho yokuqhuba umsebenzi ekhaya, ungabuyela ngokuhamba ngokuqhelekileyo kokusebenza ngokukhawuleza nangokukhuselekileyo.