Abanye abantu abadlala imidlalo okanye abenza umsebenzi womzimba baqaphela intlungu ethile kwi-forearm okanye engqinibeni. Abanye abantu bacinga ukuba yinto edumileyo ye-tennis elbow, nangona inyaniso kukuba ukungonwabi kuvela kwi-brachioradialis muscle.
Nangona zombini zivame ukubangelwa ukusetyenziswa ngokugqithiseleyo kunye nokugqithisa, i-tennis elbow kukuvuvukala kwee-tendon kwi-elbow, kwaye intlungu ye-brachioradialis ikhethekileyo kule misipha.
Imisebenzi ye-brachioradialis
I-brachioradialis yi-muscle ye-fusiform ehlala kwicala elisecaleni le-forearm yangasemva. Kunye ne-extensor carpi radialis brevis kunye ne-extensor carpi radialis longus, iquka iqela le-radial lemisipha ye-forearm, ephantsi komgangatho ongaphezulu wemisipha ye-forearm yangasemva.
Nangona i-anatomically inxalenye yemisipha ye-forearm yangasemva, eyaziwa ngokuba yi-forearm extensors, i-fiber orientation ye-brachioradialis ivumela ukuba iguqule i-forearm kancinane, ngakumbi xa i-forearm i-semi-pronated. Umsebenzi wesi senzo ubonwa kwimisebenzi eyahlukeneyo eqhelekileyo njengokubetha ihamile okanye ukubheqa.
I-brachioradialis sisihlunu somzimba iingalo. Ibaleka ukusuka ezantsi kwe-humerus (ithambo elide kwingalo engaphezulu) ukuya kwiradius (ithambo elide kwicala lobhontsi wengalo). Imisebenzi ephambili yile umphambili wengalo (uphakamisa umphambili xa ugoba ingqiniba), ukubizwa (unceda ukujikelezisa umphambili ukuze intende ijonge phantsi), kunye nokuphakamisa (unceda ukujikelezisa umphambili ukuze intende ijonge phezulu).
Izihlunu ze-brachioradialis zibuyisela iingalo kwindawo engathathi hlangothi emva kokuba ziphakanyiswe okanye zichazwe. Kwakhona, lo msipha uzinzisa isihlahla xa ubamba izinto kwaye uthintele isihlahla ekugobeni, eyintshukumo leyo isandla kunye nesihlahla esithambileyo esinokuthi siyenze ngeentshukumo ezinamandla zokubamba. Omnye umsebenzi ngu uzinzise ingqiniba, ngakumbi xa i-biceps kunye nemisipha ye-brachialis isebenza ukuhambisa umdibaniso. Oku kwenzeka xa uhamba ngokukhawuleza kwaye amandla aphezulu e-centrifugal aphuhliswa, okuqhelekileyo ngokubetha.
Ikwagqamile kuba ukufakwa kwayo kukude kwijoyinti eshukumayo. Njengomdla wokwazi, uninzi lwemisipha lufakwe kufutshane nomdibaniso ovelisa intshukumo. Emva koko, ekubeni izihlunu zitsala ngamandla xa iifiber zazo zihambelana ngokuchanekileyo, sinokugqiba ukuba i-brachioradialis iya kubonisa amandla ayo aphezulu xa ingalo ine-semi-pronated, kuba kulapho ukufakwa kwe-muscle kulungelelaniswa omnye komnye kwindiza ye-sagittal.
Yingakho i-brachioradialis muscle iya kusebenza ngokufanelekileyo xa iphakamisa nge-forearm enesiqingatha. Ngokwahlukileyo kule nto, i-biceps brachii idonsa ngokufanelekileyo xa i-forearm iphakanyiswe kunye ne-brachialis xa i-forearm ichazwa. Ezi ntshukumo zibonwa kwimisebenzi eyahlukeneyo ukusuka ekucholeni ingxowa ukuya ekubhedeni.
Izizathu zentlungu ye-brachioradial
Oyena nobangela uqhelekileyo ukuzibhokoxa kakhulu. Ukuba ulayisha kakhulu imisipha ye-brachioradialis ixesha elide, iya kuba yithenda kwaye ibe buhlungu. Nangona umsebenzi wezandla kunye nokuphakamisa ubunzima zezona zizathu ziqhelekileyo, ezinye Iintshukumo eziphindaphindiweyoOkufana nokudlala intenetya okanye ukuchwetheza kwikhibhodi nako kunokubangela iimpawu. Ngokuqhelekileyo, izinto ezibangela ukungahambi kakuhle kwe-forearm zibandakanya ukuphakamisa rhoqo, ukuguqula, okanye ukubamba izinto ezinokunyusa amanqanaba oxinzelelo kule misipha, ekhokelela ekubandezelekeni ngakumbi.
Iintlungu kwesi sihlunu zinokubangelwa a ukwenzakala ngokudibana ngokomzimba, njengokuwa okanye ukubethwa yinto eqinileyo. I-muscle inokutsalwa okanye ikrazulwe ukuba ixinzelelwe ngaphaya koko ikwaziyo ngokomzimba, okubangela ukulimala. Umothuko unokubangela iintlungu ezibukhali ekuqaleni, ezihlala ziqhubela phambili kwiintlungu eziqhubekayo kunye nokuqina, ukuthamba, kunye nokudumba. Yiyo loo nto kufuneka unyango lokunciphisa ukungonwabi.
Inokuthi ivele kuxinzelelo kwimithambo-luvo kwiindawo zomgudu womlomo wesibeleko, eziqhuba ingalo ukuya kwi-brachioradialis, okanye njengeentlungu ezidluliselwe kwezinye izihlunu ezikufutshane. Imithambo-luvo ekuyo I-C5 kunye ne-C6 i-vertebrae ukusuka kumqolo wesibeleko behla ukuya kwi-nerve ye-radial, ethi ke idlulisele i-nerve fibers kwi-brachioradialis. Ukuba sinokulimala okanye umonakalo kumqolo obeka uxinzelelo kwiingcambu zentsholongwane kule ndawo, kunokwenzeka ukuba sibe nentlungu kunye ne-spasms kwi-forearm.
ukwakheka koxinzelelo lwemisipha
Xa siphakamisa iintsimbi, zibeka uxinzelelo olukhulu kwimisipha yomphambili. Olu xinzelelo lunokubangela ukunyanzeliswa kwemisipha kunye nokuqina ukuba kwakhiwe ngokuthe ngcembe ngokuhamba kwexesha.
Xa izihlunu zethu zixinene, ziqinile, kwaye zigcwele kakhulu, zinokubangela iintlobo ezahlukeneyo zeemvakalelo ezibuhlungu. Ezinye zazo zinokuquka iintlungu ezibukhali, ukuqaqanjelwa, okanye nokutshisa. Kucetyiswa ukuba xa sineentlungu, kufuneka sifune iingcebiso zengcali.
ubuchule obungalunganga
Izihlunu ze-forearm zenzelwe ukwenza iintshukumo ezithile. Xa ezi zihlunu zifakwe kwiindawo ezingaqhelekanga okanye ezingathandekiyo, zingabangela intlungu okanye ukuphazamiseka.
Xa uphakamisa, ubuchule bubaluleke kakhulu. Ukuba asiqinisekanga ngobuchule obufanelekileyo esinokubusebenzisa xa siphakamisa iintsimbi, sifanele sifune icebiso nokhokelo kumntu owazi ngakumbi. Ukuba sikwijimu, abaqeqeshi bomntu basoloko bengabona bantu bangcono ukubabuza kwaye bahlala bekulungele ukunceda.
Intlungu emva koqeqesho lwamandla
I-brachioradialis yenye yezona zihlunu ezinamandla ze-forearm, ukuba ayinamandla kakhulu. Kwaye ngelixa unokucinga ukuba olu phawu lunomtsalane luyakukhusela ekwenzakaleni, okuchaseneyo kuhlala kuyinyani. Njenge-elbow flexor enamandla, i-brachioradialis isetyenziswa rhoqo xa uhambisa izinto ezinzima emsebenzini okanye uphakamisa izisindo kwindawo yokuzivocavoca.
Nangona kunjalo, xa uphakamisa izinto ezingathandekiyo, njengefenitshala, i-brachioradialis kufuneka isebenze ngakumbi ukuba ayisebenzisi ezinye izihlunu ukuze ziqhube loo nto. Okokuthi, ukuba i-brachioradialis ayinamandla kakhulu okanye inamandla ngokwaneleyo ukuphakamisa into ethile, sinokuzilimaza kakhulu kunokuba sele somelezwe ngokwaneleyo ngento efana nokuphakamisa ubunzima.
Kwakhona, sinokufumana iintlungu ze-brachioradialis muscle ukuba asizifudumezi kakuhle ngaphambi kokuphakamisa kunye nokuqeqeshwa kwamandla.
Iintlungu emva kokwenza i-bicep curls
Ukuba sifumana intlungu ye-brachioradialis emva kwee-biceps curls okanye iintlungu ze-brachioradialis ngexesha lokugoba, inyathelo lokuqala kukuhlaziya ubuchule.
Njengoko i-elbow flexor, i-brachioradialis ayisebenzi kuphela kwimithambo yodwa efana ne-hammer curls. Ikwasetyenziswa kwiintshukumo ezidityanisiweyo ezifana nokutsalwa kunye nemiqolo. Ngoko ukuba sithembele kakhulu kwiingalo kwaye singonelanga ngasemva ngexesha lokuzivocavoca, sinokuthi sichonge umthombo wentlungu ye-brachioradial.
Ngoku, ukuba siqinisekile ukuba ii-curls ziyi-exercise eyenza intlungu ye-brachioradialis (kungekhona nje into yokuba ibuhlungu ngexesha le-curls ngenxa yento enye), kufuneka uyeke ukwenza umsebenzi ngokukhawuleza. Oku kusebenza nakuluphi na uhlobo lwengalo yengalo.
Emva koko, xa ukungahambi kakuhle kuphelile kwaye asisayi kuva nayiphi na intlungu ye-brachioradial xa siphakamisa, sinokuqala ukugoqa kwakhona, kodwa ngesisindo esilula. Emva kwayo yonke loo nto, ukuba sisebenzisa iireps ezisezantsi (kwaye ngenxa yoko ubunzima obunzima) kwii-curls, oko kunokuba ngumthombo wengxaki.
hayi ukolula
Ukuphakamisa iintsimbi kwenza izinto ezininzi eziyimfuneko kwizihlunu zethu, yaye ukuba asenzi nto ngako oko kunokubangela iintlungu. Abo baqeqesha rhoqo bayakwazi ukubaluleka kokunyamekela nokugcina izihlunu zabo. Ukuba asiyinyamekeli imisipha ngokuyigcina, oku kunokubangela ukuba babe buthathaka, basebenze kakhulu, badinwe kwaye babangele iintlungu.
Ukolula iingalo yenye yeendlela esinokubanceda ukuba bahlale bekwimo entle. Nangona kunjalo, izinto ezifana ne-massage yezemidlalo okanye i-massage ye-tissue enzulu ingaba yindlela efanelekileyo yokunceda ukugcina izihlunu ziguquguquka kwaye zingenazintlungu. Abanye abantu basebenzisa izixhobo ezifana ne-trigger point balls okanye i-massage gun ezinokunceda ukunciphisa ukuqina, ukuxinana, kunye nokungahambi kakuhle kwimisipha. Iibhola ze-Trigger yeyona ndlela ilungileyo yokuzinyanga ukunceda ukunciphisa umda we-forearm ngokwakho.
Uninzi lweempawu eziqhelekileyo
Iintlungu ze-Brachioradialis zinokuxatyiswa ukuba izihlunu ze-forearm ziba nzima kakhulu, zinika intlungu yokudubula kwi-forearm okanye i-elbow ngexesha lokusetyenziswa. Ezinye iimeko zibangela ukungahambi kakuhle okungasasazeka ngasemva kwesandla kunye nakwisalathisi kunye nesithupha. Njengoko besesitshilo ngaphambili, kunokubhidaniswa nemeko "ingqiniba yethenisi", kodwa oku kungenxa yokudumba kwemisipha yengqiniba ngenxa yokusetyenziswa kakhulu, kunye neentlungu ze-brachioradialis yimpembelelo kuphela kwaye ayingonobangela.
Ngoko uphawu oluqhelekileyo lweentlungu ze-forearm luxinzelelo olugqithisileyo lwemisipha. Oku kunokubangela intlungu kwi-forearm kunye ne-elbow. Intlungu iyaqina xa kusetyenziswa le nxalenye yomzimba.
Iintlungu zisenokubakho kwi:
- umva wesandla sakho
- Umwe wesikhombi
- Ubhontsi
Kukho amaxesha kunye nezenzo ezinokubangela intlungu engakumbi, njengale:
- vula iqhiya locango
- Sela ngekomityi okanye isitya
- bamba isandla somntu
- vula i-screwdriver
Unyango lokuphucula intlungu ye-brachioradial
Njengokulimala okuphindaphindiweyo okuphindaphindiweyo, ngokukhawuleza unokunyanga intlungu, kungcono. Ukuba siyazibuza indlela yokunciphisa intlungu ye-brachioradialis, enye yonyango olungcono kakhulu IRICE indlela. Oku kwenziwa ngamanyathelo amane angundoqo okunciphisa ukwenzakala:
- Phumla. Ukunciphisa ukusetyenziswa kwe-muscle kangangoko kunokwenzeka kwiiyure ze-72 emva kokuqala kweentlungu.
- Umkhenkce. Ukunciphisa ukuvuvukala kunye nokuvuvukala, kufuneka usebenzise i-ice imizuzu engama-20 rhoqo kwiiyure ezimbini.
- Uxinzelelo. Ukunciphisa ukudumba, bopha ibhandeji lezonyango kwingalo yakho.
- Ukuphakama. Ukunciphisa ukudumba, gcina ingalo yakho kunye nengqiniba phezulu.
Ingasetyenziswa kwakhona kushushu kwaye kubanda njengonyango lwendalo. I-Forearm kunye ne-brachioradialis ice inceda ukulawula ukudumba kwendawo, iintlungu kunye nokudumba. Kufuneka isetyenziswe kwi-10 ukuya kwi-15 imizuzu. Emva kweentsuku ezimbalwa, xa ukulimala kupholile, ukushisa kungasetyenziselwa ukukhuthaza ukuhamba kwegazi kunye nokuphucula ukuhamba kwezicubu. Oku kufuneka kwenziwe i-10 - 15 imizuzu, amaxesha amaninzi ngosuku. Kufuneka kuthathelwe ingqalelo ukuthintela ubushushu okanye ukutsha kweqabaka.
imithambo yokubuyisela
Nje ukuba i-brachioradialis ibuyele kwaye iintlungu ziphelile, ezinye iimvavanyo ezithile zinokuphucula amandla emisipha. Oku kunokunceda ukuthintela iziganeko ezizayo. Eminye imithambo enefuthe elihle yile:
- uluhlu lwentshukumo. Uluhlu lwemithambo eshukumayo lubandakanya ikakhulu ukolula okuthambileyo. Iintshukumo ezisisiseko ezibandakanya ukugoba ingqiniba kunye nokujikeleza isihlahla. Ukuba ujonge ukolula okungaphezulu, wandisa iingalo zakho ngasemva kwaye udibanise izandla zakho.
- Ukuzivocavoca kwe-Isometric. Ukugqiba umsebenzi we-isometric, vumela i-brachioradialis muscle kwaye uyibambe ixesha elimiselweyo. Ukwenza ukunyakaza kube nzima kwaye kubangele ukolula okunzulu, bamba i-dumbbell encinci.
- Uqeqesho lwamandla. Ugqirha womzimba unokujonga ukuba ukulungele ukuphakamisa iintsimbi. Ukuba kunjalo, baya kucebisa umthambo onokuthi ubandakanye i-barbell curls kunye ne-dumbbell hammer curls.
I-Brachioradialis iyolula
Izihlunu ze-forearm zinokucinezelwa ngokulula ekuphakamiseni iintsimbi, ukuchwetheza, kunye nazo zonke iintlobo zemisebenzi. Ukuba sifuna ukufunda indlela yokwelula i-brachioradialis, nantsi ezona ndlela zolula zokunciphisa uxinzelelo.
Ukuma kweBrachioradialis Yolule
Ukuba sifuna ukolula imisipha ye-brachioradialis, kuyacetyiswa ukuba siyenze simile. Ngale, asifuni naziphi na izixhobo, ukukwazi nje ukulandela imiyalelo esisiseko.
- Siza kubeka iingalo phambi kwethu kunye neengqiniba zitshixiwe ngokupheleleyo.
- Siza kubeka isandla phezu kwesinye kwaye emva koko siya kuhlanganisa iminwe.
- Siya kugoba isihlahla sesandla esisezantsi.
- Siya kujikelezisa isandla ukuya ngakwesobunxele de sibe siziva sinokoluko oluqinileyo lwe-brachioradial.
- Siza kubamba i-10 okanye i-30 imizuzwana kwaye siya kuphinda enye ingalo ijika izandla ngasekunene.
iingalo phantsi
Le yenye yezona zilula zebrachioradialis kuba akufuneki nokuba siphakamise izandla zethu ukuze siyenze. Oko kuthethwa, kuya kufuneka sigcine ukuma okulungileyo kujonge phambili kwaye sigcine umqolo kwindawo engathathi hlangothi.
- Siya kuwela izihlahla esinye phezu kwesinye kwaye sidibanise iminwe.
- Okulandelayo, siya kujikelezisa isihlahla esingaphezulu sisuke emzimbeni ngelixa sigcina iingqiniba zitshixiwe.
- Siya kuphinda ukunyakaza okufanayo kunye nenye ingalo kwaye siya kuzama ukugcina i-stretch nganye kwi-10 ukuya kwi-30 imizuzwana.
Umthandazo Forearm Yolula
Into engathandekiyo malunga ne-brachioradialis eninzi kunye ne-wrist stretches kukuba kufuneka unwebe zombini izitho ngokuzimeleyo. Oku kwenza ukuba inkqubo yokwelula ithathe ixesha elide, kwaye abantu balibale ukolula ingalo yabo enye, ekhokelela ekungafaniyo kokuguquguquka.
Isikhundla salo msebenzi senza ukuba umthandazo wolule esinye sezona zihlunu zengalo zengalo zolule kuba ungayenza naphi na kwaye ufumane isiqabu esikhulu soxinzelelo kwiqhezu lexesha eliqhelekileyo.
- Siya kuma okanye sihlale nkqo esitulweni.
- Siza kudibanisa iintende zezandla ngaphandle kokudibanisa iminwe.
- Siza kuphakamisa iingqiniba zozibini ukuze izihlahla ziqale ukugoba.
- Siya kuqhubeka siphakamisa i-elbows de sibe siziva silula kakuhle kwindawo engezantsi ye-forearm.
- Siza kubamba imizuzwana eyi-15-30.