Uxinzelelo oluxhamlekileyo lwe-Motion Exercises

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Uxinzelelo oluxhamlekileyo lwe-Motion Exercises

Uluhlu olunefuthe lokunyakaza lunokumiselwa kuwe ukuba unemeko yamagxa ebangela ukuhamba ngokukhawuleza kwiphepha neengalo zakho. Ezi zenzo zisebenza-zenziwa nguwe, usebenzisa amandla akho omzimba kunye namandla ngaphandle koncediso lwangaphandle. Oku kunceda ukuphucula uwonke msebenzi we-muscular kunye namandla phezu kwegxala lakho elingakunceda ukuba uphinde uphume ngokupheleleyo emva kokuhlinzwa kwegxala okanye inxeba okanye umonakalo we-elbow.

Ukuba unentlungu , uya kuxhamla kwipilisi yokwenyama ukuze unciphise iimpawu ezibuhlungu kwaye uphucule amandla akho emagxeni kunye nenqanaba lokunyuka (ROM) ukuze ubuyele kumsebenzi oqhelekileyo.

Umgulana wakho wenyama kufuneka asebenze nawe ukuze enze iimvavanyo ezizodwa kunye nokukunceda ukuqonda imbangela yentlungu yakho. Ukulahlekelwa kweROM ejikeleze ihlombe lakho kunye nokufumanisa ngokuqhelekileyo kubantu abanentlungu. Kwakhona, usenokuba wehlise iROM yehlombe ukuba usebenze ngokuxhamla kwefayili njengombhobho wokujikeleza okanye ukulungiswa kwe- labrum .

Umgulana wakho wenyama uza kukunceda ukuqhubela phambili kwiprogram yokuzilolonga nokukhuselekileyo ukukunceda ukubuyisela iROM evamile kwihlombe lakho. Ukuqhubela phambili ukubuyisela i-ROM ngokuqhelekileyo, i-ROM engenalo intlungu kwihlombe lakho iqalisa kuqala ngeROM engekho. Amapullethi angamahlombe angasetyenziselwa ukunceda kwakhona iROM engahambelani. Emva kokuba iROM engapheliyo ibuyiselwe, unokwenza inkqubela phambili ekusebenziseni i-ROM yokusebenza-esebenzayo, kwaye ekugqibeleni i-ROM esebenzayo njengaleyo kule nkqubo.

Ukuzilolonga kwesi sihlandlo sinyathelo-nge-nyathelo senzelwe ukukunceda ukubuyisela uluhlu oluhambelanayo lwenkqubela ehlombe lakho. Kumele uqale ukhangele ugqirha wakho okanye umphathiswa wezempilo ukuze uqinisekise ukuba izixhobo zokuzilolonga zikhuselekile kwaye zifanelekile ukuba wenze. Ukuba naluphi na olu lwazo lubangela intlungu, kufuneka umise ngokukhawuleza kwaye ubonisane nodokotela wakho.

Ukuqala ukuqhuba i-ROM esebenzayo, sibheke ekuthathweni kwamagxa okusebenzayo. Uxoxe kwelinye icala. Umxhelo owenzayo kufuneka ube phezulu. Gcina umgca wakho ngokugqithiseleyo kwaye isithupha sakho sibhekise esiqongweni.

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Ukuxhonywa Kwamaxhoba Ukuzivocavoca

Emva kokuba ingalo yakho iqonde kwaye iphumle kwi-hip yakho, yiphakamise kancane ingalo yakho phezulu emoyeni uze ufike kwidilesi. Qiniseka ukuba ugcina ingalo yakho ngokuhambelana nomzimba wakho, kwaye uqinisekise ukuba isithupha sakho sihlala sikhomba kwisilwanyana.

Hambisa ihlombe lakho ngokupheleleyo ngeROM engenalo intlungu, uze uhlawule ingcambu yakho ingcambu ukuya kwindawo yokuqala. Ukwenza okuphindaphindiweyo kwezi-8 ukuya kwezi-12 zalo msebenzi, kwaye ke uqhubela phambili kwi-exercise elandelayo. Qiniseka ukuba uyeka ukuba uziva utyhafile intlungu ehlombe lakho okanye nengalo.

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Ukuzivocavoca okuqhutywayo okuqhubekayo

Umxhelo olandelayo osebenzayo uhambo oluthile lubizwa ngokuba yi-horizontal abduction. Qala lo msebenzi ngokulala kwicala lakho kunye nefayilini ukuze usebenze phezulu.

Gcina iqhosha lakho ngqo kwaye uguqule igalelo lakho ukuze ingalo yakho iphume phambi kwakho kwaye iyafana nomgangatho.

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Ukuxhatshazwa okuQhatywayo

Nciphisa ingalo yakho ngokukhawuleza ukuze isandla sakho sibhekiselele kwisilwanyana. Gcina le ndawo ibe yimizuzu emibini ukuya kwimizuzu emibini, uze uhlawule ngokuthe ngqo ukuya kwindawo yokuqala. Hambisa ngeROM ngaphandle kwentlungu.

Lo msebenzi kufuneka uqhutyelwe ukuphindaphinda kwi-8 ukuya kwe-12. Ukuba ufumana nayiphi na intlungu ngolu hlobo, kha wuleza uqhagamshelane nogqirha wakho okanye umphathiswa wezonyango.

Emva kokuba lo msebenzi uqedile, unako ukuhamba kwisenzo esilandelayo: ukuguquka kwangaphandle ukujikeleza kwangaphandle.

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Ukuzivocavoca Kwangaphandle Kwangaphandle

Ukuqhutyelwa kwempembelelo yangaphandle ukujikeleza kungumsebenzi ococekileyo wokuphucula ukusetyenziswa kwezihlunu zakho . Lo msebenzi usebenza kakuhle emva kokuhlinzwa ngumbhobho wokujikeleza okanye emva kokulimala kwegxalaba. Inokukunceda ukuphucula amandla okukhenkta okanye ukuphucula i-neuromuscular control yeli qela le-muscle. Qinisekisa ukuba uthethe ugqirha wakho kunye nomgulana wenyama ukuze uqinisekise ukuba lo msebenzi ulungele wena.

Ukuqala lo msebenzi, silale ecaleni lakho kunye nefayilini ukuze usebenze phezulu. Gcina i-elbow yakho ifakwe kuma-degrees angama-90 uze ulandele kwicala lakho. Umqolo wakho kufuneka uhlale ecaleni lakho lonke ixesha. Isandla sakho sifanele siphumule ngokukhululekile phambi kwendoda yakho.

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Ukuguquka Kwangaphandle Kwegulane

Nciphisa ngokukhawuleza isandla sakho ukuya kutsho. Umqolo wakho kufuneka uhlale ulungele kwaye kufuneka uhlale ungene kwicala lakho. Isiphakamiso sifanele sivela ehlombe lakho njengoko lijikeleza. Xa igxalaba lakho lijikeleza yonke indlela, gcina indawo yokuphela kwemizuzwana emibini, uze ubuyele ngokukhawuleza kwindawo yokuqala.

Ufanele wenze iintlungu ezi-8 ukuya kwe-12 eziphindaphindiweyo zamahholo ezi zikhululekile. Emva koko, inkqubela phambili kwi-shoulder shoulder acitve udidi lwesenzo sokunyakaza.

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Ukuxilonga Ngamahlombe Ngaphakathi Ukujikeleza Ukuzivocavoca

Ukuze uqale usebenze uxanduva lokujikeleza kwangaphakathi, kufuneka ulale ngecala lakho, kodwa ngeli xesha ihlombe lakho kufuneka lisetyenziswe libe phantsi . Kufuneka uhambise ingalo yakho phambili ngesentimitha okanye ezimbini ukuze ungathethi ngqo ngqo kwingalo yakho.

Gcina i-elbow yakho ifakwe kuma-degrees angama-90, kwaye ugcine isandla sakho sibheke phezulu.

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Uxilongo lwangaphakathi lokujikeleza

Ngethuba ugcine i-elbow yakho igobile ukuya kuma-degrees angama-90, ujikeleze ihlombe lakho ngokukhawuleza ukuze isandla sakho sinyuka ukuya kwintonga yakho. I-ROM kufuneka ibe intlungu ngaphandle. Xa isandla sakho siphakamise kwiveliti yakho, gcina lesi sikhundla imizuzwana emibini, uze uhlawule ngokukhawuleza ukuya kwindawo yokuqala.

Phinda lo mzekelo ukuphindaphinda oku-8 ukuya kwe-12. Qiniseka ukuba akukho buhlungu obubangelwa ngulo msebenzi.

Imisebenzi emine kweli khokelo linyathelo-nge-nyathelo lijoliswe ekuncedeni ukuphucula uluhlu oluhambelanayo lwenkqubela ecaleni lakho. Emva kokuba lo mzimba ube lula, unokuba unqwenela ukuqhubela phambili ekuhambeni nasekusebenziseni ukuqhutyelwa kwezixhobo zokuzikhusela ngokuzenza ezi zivivinyo ngeesisindo samahhala. I-rotator yokunyusa iikhofu kunye nokuxhatshazwa kwamagxa nayo yindlela enamandla yokuqinisa ihlombe lakho. Kwakhona, ugqirha wakho okanye ugqirha womzimba unokukunceda ukuba ugqibe indlela ekhuselekileyo yokuqhubela phambili kwiprogram yovavanyo lwegxalaba lakho.

Ukuqala uluhlu olusebenzayo lokunyakaza okuhambayo kuyindlela enhle yokwenza umsebenzi we-muscular jikelele malunga nekhenketti yakho kunye nengalo. Ukuba uye waba nokuhlinzwa kwegulane okanye unobungozi obuphezulu, jonga kunye ne-PT kwaye uqalise kwi-exercise yokuhamba.