Ingxowa yokujikeleza ibandakanya iqela lezihlunu ezine ezikunceda ukuphakamisa ingalo yakho kwaye uyijikeleze kude nomzimba wakho. Ezi zihlunu nazo zihambisa intloko yecala lesigxina ngexesha lokuphakama kweengalo zakho. Ezi zihlunu zisebenza njengezinzinzi ezinamandla xa uphakamisa iingalo zakho kude nomzimba wakho.
Ngelishwa, izihlunu zithandana nokukhawulela kunye neinyembezi ngexesha lemisebenzi engaphezulu okanye ngenxa yokugqoka nokugqabhuka.
Indlela ebalulekileyo yokunciphisa iinyembezi okanye ukulimala kwe-cuff coff is by strengthening these muscles. Ukuzivocavoca ngezantsi kuza kukubonisa indlela yokuqinisa izihlunu zakho.
Qiniseka ukuba ukhangele kunye nogqirha wakho ngaphambi kokuba uqale le mizobo yokuxhamla izihlunu zakho. Ukutyelela okanye ezimbini kunye nomdlavuza wakho wendawo ungakunceda ukuba uqinisekise ukuba wenza ukuqeqeshwa ngokufanelekileyo kwaye bakukhuselekile.
Ukuzivocavoca:
- Thetha kwisisu sakho etafileni okanye kwibhedi
- Beka ingalo enye kwinqanaba lesigxina kunye ne-elbow yakho enama-90 degrees kunye nesandla sakho phantsi
- Ukugcina i-elbow yakho igobile, phakamisa isandla sakho kancane
- Yeka xa isandla sakho sinqanaba lakho
- Nciphise isandla ngokukhawuleza
- Phinda kathathu
- Yenza ngeengalo ezichaseneyo
Ukuzivocavoca ezimbini:
- Thetha kwicala lakho kwicala okanye phantsi
- Beka ingalo yakho engaphezulu ecaleni lakho kunye ne-elbow yakho enamathela kuma-degrees angama-90, kunye ne-forearm yakho yokuphumla kwisifuba sakho, isundu
- Yitshintshe ihlombe lakho, uphakamise isikhokelo sakho kude kube yinqanaba lakho
- Nciphise isandla ngokukhawuleza
- Phinda kathathu
- Yenza ngeengalo ezichaseneyo
Uvavanyo lwesithathu:
- Yima neengalo zakho emva kwakho ngezandla zombini
- Phakamisa iingalo zakho, uzenza ngathi uthabatha inkunkuma ngesandla ngasinye
- Nciphisa i ingalo ngokukhawuleza
- Phinda kathathu
Unokwenza naluphi na olu luvavanyo lube lucelomngeni ngokubamba iqhosha elincinci.
Qala ukukhanya - ngokuqhelekileyo ii-2 okanye iipounds ezi-3 zanele ukwenza ukunyanzelisa okwaneleyo. Enye indlela yokongeza ukuchasana kukuqhuba ukuqhutyelwa kwamagxa kunye neqela lokumelana . (Unokufumana enye ukusuka kwiphrotheli yakho yomzimba .)
Izenzo zokujikeleza izitya zingenziwa 2 okanye kathathu ngeveki okanye njengoko zikhokelwa ngumgqirha wakho wenyama. Qiniseka ukuba umise umsebenzo xa uziva utyhafile intlungu ehlombe lakho, ihlombe, okanye ingalo.
Iingxaki eziqhelekileyo kunye neRotator Cuff
Ukuba unobuthakathaka kwiimfudu zakho zokujikeleza, unokuba neengxaki ezahlukeneyo kumagxa akho. Ezi ziquka:
- Izinyembezi ze Rotator
- I-tendonitis yamagxa
- I-tendonitis yeBiceps
- Bursitis bursitis
Naliphi na zonke ezi ngxaki zingabangela ukulahlekelwa kwintlobo yesindululo kunye nomsebenzi ongagqityiyo weendawo eziphezulu. Ukusebenza ukugcina izikhwebu zakho ezinamandla ziyakunceda unokuphepha ezi ngxaki kumagxa akho.
Ukuba ukhangele ukugcina amahlombe akho aqina, ukutyelela umgulana wakho wenyama ukuze ufunde indlela yokuqinisa ukukhupha i-rotator. I-PT yakho inokwenza iprogram yokujikeleza ityhurenti yokunceda ukugcina amahlombe akho anamandla kwaye asebenzayo.