Mhlawumbi izihlahla ziphela zibe yenye yezona ndawo zichaphazelekayo emzimbeni wethu ngaphambi kweendlela zokuphakamisa ubunzima. Naphezu kokulunga kwabo, inyaniso kukuba zizinto ezisisiseko ezijongene nokubamba i-dumbbell okanye i-bar, kwaye ngenxa yesi sizathu kufuneka sithintele nayiphi na intshukumo engalunganga ukubagcina bekwimeko egqibeleleyo. Nangona kunjalo, oku akusoloko kunjalo, kwaye kumaxesha amaninzi asikuniki konke ukubaluleka okukufaneleyo.
Ukunyamezela intlungu, okanye ukuphepha nje ukuxhatshazwa apho kubuhlungu khona, sihlala singabakhathaleli okanye sibakhusele, into enokuthi ikhokelele kwingxaki enkulu, kungekhona nje esihlahleni, kodwa nokubamba kakubi kwiyunithi. ubunzima obudala umonakalo. Yiyo loo nto namhlanje sicebisa iindlela ezininzi zokuqalisa ukuxabisa oonodoli bakho njengoko bekufanele.
Kutheni izihlahla zibuhlungu xa uphakamisa iintsimbi?
Ngaphambi kokuba singene kwiinkcukacha zeentlungu zesihlahla phakathi kwabadlali be-crossfit kunye ne-weightlifting, makhe sibuyele ngokufutshane izizathu zentlungu yesihlahla. Isandla, ukuba sicace, sesinye sezona ndawo zisengozini emzimbeni. Lilungu elinamathambo amaninzi amancinci anokucinezelwa xa lingasetyenziswanga kakuhle.
Ukubamba amathambo esihlahla kunye ngamalungu amaninzi; kukho imisipha encamathela iminwe kwizihlunu zengalo, kunye nemithambo-luvo ehamba kuyo yonke into ethumela imiqondiso ukuya nokubuya ebuchotsheni. Isenokufuna uxinezeleko, kodwa uxinezeleko oluninzi lubangela uxinezeleko lwesakhiwo sesihlahla, nto leyo ekhokelela ekucaphukeni, ukudumba, kunye neentlungu.
Kukwafanelekile ukuba uqaphele ukuba akukho zihlunu zizinzisa izihlahla. Nayiphi na inkxaso efunyanwa zizandla ivela kwizakhiwo ezizijikelezileyo: iiligaments, amathambo, necartilage edibana nezihlunu zengalo nesandla. Oku kuthetha ukuba isihlahla sibandezeleka ngakumbi xa kungekho mandla okanye ukusetyenziswa ngokugqithisileyo kwengalo nemisipha yesandla.
Oonodoli akunyanzelekanga ukuba baphakamise
Kufuneka senze tattoo eli binzana engqondweni ngomlilo. Kwaye kukuba oonodoli babaluleke kakhulu kwiindlela zoqeqesho kumsebenzi wabo wokubamba, kodwa akukho nto. Kwizihlandlo ezininzi, mhlawumbi ngenxa yobunzima obugqithisileyo bokuphakamisa okanye ukufuna ukubamba ubunzima ngaphezu kokuba bufanele, sinika inxalenye yobo bunzima kwizandla, ezinokuthi zibe nokubandezeleka ngenxa ye-sprains, ukuvula okanye ukuvelisa iikhontrakthi.
Ngale ndlela, kuya kuba yimfuneko ukwazi ukubamba komatshini, ukutyhala okuya kuba nako umthambo ezihlahleni, kunye nobunzima esiya kukwazi ukubuphakamisa. Nje ukuba le miba mithathu isonjululwe, sinokwenza nawuphi na umthambo ngaphandle kwengxaki.
Iimbangela zentlungu yesihlahla
Nangona sele siqonde indlela eli lungu lisebenza ngayo kwaye kutheni intlungu ibonakala, siya kukuxelela malunga nezizathu eziqhelekileyo ezibangela ukuba le nxalenye yesandla ibuhlungu.
zama iintshukumo ezintsha
Nangona oku kuxhaphake kakhulu phakathi kwabantu abenza i-Crossfit okanye ukuphakamisa ubunzima okokuqala, ukwenza ukunyakaza okutsha kubangela intlungu yesandla kwezona zifanelekileyo. Nangona amandla kunye neepateni zemoto zikhula ngokuhamba kwexesha, ukongeza iintshukumo ezintsha kwindlela yakho yokuzilolonga okanye ukwandisa ukuqina kokuzilolonga kwakho kunokubeka uxinzelelo ezihlahleni zakho.
Kule nto i vidiyo ungabona enye yemithambo enokubangela intlungu edibeneyo.
Ubuchule obungalunganga kunye nokuma
Nabadlali abaqeqeshiweyo abakhuselekanga koku. Nokuba uzama iintshukumo ezintsha, ukwenza umthambo ixesha elide, okanye ukwenza umthambo ngokukhawuleza, ubuchule obungachanekanga ngexesha lokuzilolonga kakhulu kwe-CrossFit kunokongeza uxinzelelo ezihlahleni zakho kwaye kubangele iintlungu.
Xa ubuchule bakho bungachanekanga, awusebenzisi izihlunu zakho ngokuchanekileyo, okubalulekileyo ukulinganisela kunye nokuxhasa ubunzima bomzimba wakho xa usenza iplanga okanye i-handstand. Kuyafana naxa kufuneka ubambe ibha enzima ngaphezulu kwentloko yakho.
I-microtrauma ephindaphindayo ukuya ezihlahleni
Ngamanye amazwi, ukusebenzisa ngokugqithisileyo. Ukusetyenziswa ngokugqithiseleyo yingxaki eqhelekileyo phakathi kweembaleki eziqeqeshiweyo. Bahlala bezinyanzela ukuba baziqeqeshe ngakumbi kwaye bahlala beziqeqesha kwiintlungu.
Ukusetyenziswa ngokugqithiseleyo kwenzeka xa imisipha, imisipha, amathambo, kunye nemigqa ingakwazi ukumelana noxinzelelo olubekwe kuzo. Ixesha elongezelelekileyo, iimicrotraumas ezisuka kumthambo ngamnye oqatha ziyongeza kwaye kuxa uqala ukuva iintlungu.
ukuphakamisa ubunzima obuninzi
Ngokufana nefomu embi, ukuphakamisa ubunzima obuninzi ngokukhawuleza kunokuba yingxaki edibeneyo. Xa ubunzima bunzima kakhulu, umzimba uya kuhlawulela ngokusebenzisa ezinye izihlunu, ukubeka uxinzelelo olongezelelweyo.
Ukugqithisela okuqhubelekayo ngundoqo ekwakheni izihlunu, kodwa kubalulekile ukuba ungalayishi kakhulu izihlunu zakho ngobunzima obugqithisileyo okanye uphindaphindo oluninzi. Umthambo sele uvavanya izihlunu, ngoko akuyomfuneko ukuba sizityhale de sidinwe. Oku kuya kubeka amandla amaninzi kumalungu kwaye mhlawumbi kuya kubangela intlungu yesihlahla.
Ukunamathela kwindlela yokwenza umthambo okanye ukulandelela ukuzilolonga kwijenali okanye kwi-app yindlela elungileyo yokuqinisekisa ukuba amalungu akho akaxinizeleki kakhulu.
ukwenza umthambo kakhulu
Ukomelela ngokwasemzimbeni kunye nokushukuma komzimba imini yonke kuyimfuneko, kodwa iintsuku zokuphumla nazo zibalulekile. Kubantu abafuna imizimba ethile okanye abakhuphisanayo kwezemidlalo, iintsuku zokuphumla zinokubonakala ngathi zikunyelisa. Nangona kunjalo, iintsuku zokuphumla ezilandelelanayo zinokubangela ukuphikisana, kodwa ukuba nosuku olunye lokuphumla ngeveki lubalulekile kwimpilo yemisipha kunye nokukhula.
Ukwenzakala okuzingileyo, okunje ngeentlungu zesihlahla ukusuka ekunyuseni umgangatho, zihlala zihamba kancinci, ngoko ke kunokuhenda ukutyhala iintlungu, kodwa kuchasene ngqo nento omawuyenze. Iintlungu akufuneki zivakale ngelixa usenza umthambo ngaphandle kokuba "kukutshisa" imvakalelo yokuzivocavoca ngokwayo. Ukungahoyi iintlungu kunokubangela ukwenzakala okubi kakhulu.
ukwenzakala rhoqo
Ukulimala okubukhali kulula ukwahlula kuba yintlungu yequbuliso yokwenzakala. Nokuba asiqeqeshelwanga umdlalo, kusoloko kukho ukwenzakala. Ubuchwephesha obungafanelekanga, ukuphakamisa ubunzima obunzima, okanye ukulahla ubunzima kunokubangela ukulimala okukhulu. Intlungu ekhawulezileyo iya kubonisa apho intlungu ikhona, kwaye ukungafumani unyango olufanelekileyo kumonakalo kunokuwujika ube yimeko engapheliyo okanye usasaze kwezinye iindawo zomzimba wakho.
Ukuphumla isandla sakho kunokunciphisa iintlungu kunye nokudumba, kunye nokusebenzisa umkhenkce ngeyure nganye okanye njalo. Amayeza angaphaya kwekhawuntara anokunceda ukuba iintlungu ziyaqhubeka. Ewe, ukuba intlungu yesandla sakho iyaqhubeka ikukhathaza, ngakumbi emini, kungcono ukubonana nogqirha.
ukukruneka kwesihlahla
Ukukruneka kwesihlahla kwenzeka xa ukrazula nayiphi na imigqa esihlahleni sakho. I-wrist joint iyinkimbinkimbi, kukho amathambo asibhozo e-carpal adibanisa i-radius kunye ne-ulna esandleni, kunye noluhlu lwee-ligaments kunye nee-tendon ezibamba ukudibanisa kunye. Iintlungu ezibukhali ziya kuqala ngokukhawuleza emva kokulimala, kwaye umntu kufuneka alindele ukuqaphela ukudumba kwisandla esichaphazelekayo.
Siza kuphumla i-wrist kwaye sisebenzise i-compress ebandayo kwindawo evuvukileyo. Kufuneka sikhumbule ukusebenzisa i-compress ebandayo ngexesha lemizuzu elishumi ngeyure, nantoni na engaphezulu inokubangela ukutshisa komkhenkce. Kwixesha elizayo, sinokubopha isihlahla ukuze sifake ucinezelo ekudumbeni. Oku kuya kunceda ukukhusela i-ligament eyonakalisiweyo ngelixa ilungisa, ngelixa linciphisa ukuvuvukala. Kukho inani lezibonelelo ezikhoyo ezibonelela ngokuzivocavoca kwe-DIY ukunceda ukulawula intlungu kunye nokubuyisela isandla kwisandla ekhaya.
ubhontsi ukruneka
I-Thumb sprains iyenzeka xa iigaments ezixhasa ubhontsi zolulelwe ngaphaya kwemida yazo okanye zikrazukile. Uninzi lwe-sprains lubandakanya i-ulnar collateral ligament ephakathi kwe-knuckle joint of the thumb. Ukukruneka koobhontsi ngokuqhelekileyo kwenzeka xa amandla anamandla egoba ubhontsi ukusuka entendeni yesandla.
Iimpawu zesithupha ezihluthiweyo ziintlungu okanye ukungahambi kakuhle, ukuqina, ukudumba, kunye / okanye ukubetha kwisiseko sesithupha, okanye ukungakwazi ukuhambisa isithupha.
Ngokufana nesihlahla esikrunekileyo, unyango lwesithupha ludla ngokufuna umkhenkce kunye noxinzelelo ngokusetyenziswa kwentsimbi okanye ukuphoswa ukuze ubhontsi ungashukumi ngelixa i-ligament iphilisa. I-sprains enzima ngakumbi inokufuna utyando ukubuyisela uzinzo kwilungu.
Isifo seCarpal tunnel
I-Carpal tunnel syndrome ligama elinikezelwe kwiqela leempawu ezenzekayo xa i-nerve median, njengoko idlula esihlahleni kunye nesandla, ibekwe phantsi koxinzelelo olungenakukhathazeka. Itonela ye-carpal ngokwayo ibekwe kwicala lesandla sesandla; Yenziwe ngamathambo e-carpal kunye nemigqa, i-nerve median ihamba nge-tunnel ekudibaniseni kwayo esandleni.
I-Wrist flexor tendons inokudumba ngenxa yokusetyenziswa ngokugqithisileyo. Ukusetyenziswa kwentsimbi yesandla kunokuncedisa ekunciphiseni iimpawu, kodwa kuya kunciphisa ukusebenza kakuhle kwindawo yokuzivocavoca, ngoko kuyacetyiswa ukuba siye kwi-ofisi yeengcali ukuba sinenkxalabo.
Tendinitis
I-tendon zizakhiwo ezidibanisa isihlunu kwithambo. Xa ezi zakhiwo zifumana uhlobo oluthile lokulimala, ziyavutha, zibangele i-tendinitis. Oku kwenzeka rhoqo ezihlahleni xa uqeqesho lwamandla. Ezona ntlobo zixhaphakileyo ze-tendonitis yi-wrist tendonitis, i-tennis elbow, kunye ne-elbow ye-golfer.
Unyango kuzo zonke ezi meko ziyahluka, kodwa ezona zinto zixhaphakileyo kukuphumla, ukuthomalalisa iintlungu, kunye nonyango lomzimba xa lufuneka. Xa kuziwa esihlahleni, siya kulandela unyango olushushu nolubandayo ngendlela yokucinezela, ukuthomalalisa iintlungu, unyango lomzimba, kwaye kwiimeko ezinzima ngakumbi, iinaliti ze-steroid.
ukutsweba
I-Wrist impingement syndrome yimeko yesihlahla ebangela intlungu ngasemva kwesihlahla. Kukho intlungu okanye intlungu yokudubula xa isihlahla sigotywe ngasemva (sandiswa). Oku kunokubangelwa kukuma ngexesha le-yoga, ukwenza i-push-ups, okanye ukuphakamisa iintsimbi.
Kwi-syndrome ye-wrist impingement, i-capsule (i-joint lining) iyajiya kwaye icinezelwe ngasemva kwendawo edibeneyo xa isihlahla sandiswa. Ngokukodwa, i-capsule idla ngokuxinwa phakathi kwe-extensor carpi radialis brevis tendon kunye nethambo le-scaphoid.
isando uzwane
"Umnwe wehamile" ligama elibhekisa kukukhubazeka kwencam yomnwe ogotywe ngenkani ngenxa yokwenzakala. Umzekelo, xa ibhola okanye enye into ibetha incam yomnwe, umthambo olungisa umnwe unokukrazuka. Le meko ngamanye amaxesha ibizwa ngokuba yi "baseball finger."
Iimpawu ze-hammer toe ziquka ukungakwazi ukolula incam yomnwe ngokwakho, intlungu, ukugruzuka, ukudumba, ukudityaniswa kwegazi phantsi kwesikhonkwane, okanye uzipho oluvaliweyo.
Ukuba ayiphathwa ngokukhawuleza, inzwane yesando ayinakubuyela kwindlela yayo eqhelekileyo kunye nomsebenzi, ngoko ke abo bafumana iimpawu kufuneka bafune ugqirha ngokukhawuleza. Ugqirha unokuyalela i-x-reyi ukujonga umonakalo kwaye uya kuncoma ukunxiba i-splint. Uninzi lweenzame zesando zinokunyangwa ngaphandle kotyando.
Ukususwa
I-proximal interphalangeal joint dislocations yenye yezona zinto zixhaphakileyo zokulimala kwesandla esikubonayo. Umdibaniso we-interphalangeal ubekwe ngasentla kweqhina kwaye udla ngokwenzakala xa umnwe ugqithiselwe kakhulu okanye unyanzelwe ukuba uhle phantsi kwindawo egobileyo. Abantu bayayigcina le nzakala rhoqo ngelixa bedlala imidlalo eyaziwa ngokuba "ngumnwe womqeqeshi." Ukuphazamiseka kunye nokulahlekelwa komsebenzi odibeneyo kuyimpawu ezicacileyo zokuba i-joint kwisandla iye yachithwa.
Nangona iminwe ekhutshiweyo idla ngokwenzakala okuncinci, kuyacetyiswa ukuba ufune unyango olukhawulezileyo ukuba kukho ukuphazamiseka okanye ukuguquka kwesikhumba. Ngethamsanqa, ukukhutshwa kunqabile kufuna utyando, njengoko kunokunyangwa ngentsimbi okanye ngokucofa umnwe owenzakeleyo kumnwe osecaleni.
ubhontsi womtyibilizi
Ukwenzakala okumandundu kwiligament kumazantsi obhontsi, ubhontsi weskier, kwenzeka xa ubhontsi ugobe ngasemva kwaye umthambo ukrazukile. Lo konzakala unokwenzeka kuwo nawuphi na umdlalo, kodwa igama lawo lifunyenwe kubatyibilizi abawela esandleni sabo ngelixa bebambe isibonda sokutyibiliza, nto leyo ebangela ukutenxa ngokunyanzeliswa kweradial kubhontsi.
Ezona mpawu zixhaphakileyo ziintlungu kunye nokuthantamisa kwisiseko sobhontsi, ubunzima bokushukuma, kunye neentlungu xa ubamba izinto. Iinyembezi ezingaphelelanga zinokunyangwa ngeqhina okanye ukuphoswa kangangeeveki ezi-4 ukuya kwezi-6, kodwa kwezinye iimeko iinyembezi ezipheleleyo ziya kufuna utyando.
ukuphuka kwe-scaphoid
Ukuqhekeka kwe-scaphoid kukwenzakala okubukhali okubangelwa kukuphuka elinye lamathambo amancinci esihlahleni. Le nzakala yezemidlalo ixhaphake kakhulu phakathi kwabadlali bebhola kwaye ingaba ngumphumo wokuwa kwisandla esoluliweyo, ukubeka bonke ubunzima entendeni kunye ne-hyperextending wrist.
Ezona mpawu zixhaphakileyo ziintlungu, ukudumba, kunye nokuthantamisa kwindawo engaphantsi kwesiseko sobhontsi. Iintlungu zinokunyuka ngokuhamba kobhontsi okanye isihlahla. Unyango lunokuvela kwi-splinting okanye ukuphosa utyando, kuxhomekeke kubunzima kunye nendawo yokuphuka. Iifractures ezisusiweyo ziya kufuna utyando.
Iingcebiso kunye nonyango lokukhusela isihlahla
andinayo ubuchule yanele ukuphakamisa iintsimbi ngoyena nobangela wentlungu yesihlahla. Qinisekisa ukuba unomqeqeshi okanye i-gym buddy hlola ukuma kwakho kwi-lift nganye. Ukuba ungathanda ukuba kungabikho mntu ujonga ifom yakho, phakamisa iintsimbi phambi kwezibuko zokuzivocavoca, ukuze ukwazi ukulungisa indawo engcono ngaphambi kokuphakamisa.
Khumbula, kuyinto eqhelekileyo ukuva iintlungu ezisezihlahleni nakwiingalo zangaphambili emva kokuphakamisa iintsimbi. Ukuphumla, uxinzelelo, ukuphakama, kunye nomkhenkce (indlela RICE) lunyango olucetyiswayo kwaye kufuneka luthomalalise naziphi na iintlungu zasemva kokunyuswa ozifumanayo. Ngakolunye uhlangothi, biza ugqirha wakho ukuba intlungu iyaqhubeka nasemva kokuphumla okanye ukuthatha iyeza.
sebenzisa izihlahla
Khumbula okomzuzwana inani lamaxesha owenze i-push-ups kwinyanga ephelileyo. Ngoku, cinga ngamaxesha owenze imilinganiselo yobunzima besifuba, umva, amagxa kunye nenani elingenakubalwa lamaqela emisipha. Kulungile, ngoku cinga ukuba mangaphi amaxesha osomeleze izandla zakho ngoqeqesho oluthile. Mhlawumbi hayi eli xesha lokugqibela.
Umthambo wengalo, isandla, kunye nesandla kunokuba lula njengokuwenza ekhaya emva kokuzilolonga. Malunga nemizuzu elishumi elinesihlanu rhoqo ngeentsuku ezimbini, siya kufumana oonodoli abalungele yonke into esiyiphosa kubo. Ukucima i-rag, ukuguqula iminwe yakho, ukujikeleza kwisangqa, okanye ukujiwuzisa ihamile phezulu nasezantsi ekugqibeleni kuya kuqinisa isandla sakho. Kwaye akufani nomgudu.
ukusetyenziswa kwe wristband
Enye yeengxoxo ezinkulu ezinxulunyaniswa nokwenzakala esihlahleni kukuba kusetyenziswe ibrace yesihlahla okanye hayi. Inyaniso kukuba njengomgaqo jikelele kungcono ukuba ungayisebenzisi, kwaye usebenze kwizandla. Kutheni kungenamveliso? Ngokusisiseko ngenxa yokuba kumaxesha amaninzi ukuvalwa kwayo kuya kuthintela unikezelo lwegazi olulungileyo esihlahleni, ukususa amandla okuphakamisa umthambo. Ukongezelela, njengomgaqo jikelele, ii-wristbands kufuneka zithengwe emva kweengcebiso zengcali, kwaye asiqhelekanga ukwenza njalo.
Ukuya kwivenkile yokuqala yezemidlalo esiyibonayo kwaye sithenge i-wristband okanye iiglavu azinakuze zibe sisisombululo. Ukongeza, uninzi luphela luthenga iiglavu kunye neebhanti zokunqanda amadyungudyungu kunye nokukrazula. Ukuba yingxaki yakho leyo, bopha izandla zakho. Iya kuba nexabiso eliphantsi kwaye ayiyi kuba nemiphumo emibi. Shiya izisongelo zesihlahla ukwenzela ukwenzakala okunokwenzeka ngcono kuphela.
Musa ukuziqeqesha ngeentlungu
Le yokugqibela ibonakala icacile kodwa ayikho. Amaxesha amaninzi xa sijongene neentlungu ezingephi ekujikelezweni kwesihlahla, siye sathanda ukuwuphepha lo mthambo ubangele ukuba ube buhlungu, kodwa uwutshintshe ube kwenye ongakhange ube buhlungu kangako. Inqaku lelokuba ekugqibeleni, ngokutshintshela ukuphepha ukunyanzela ummandla obuhlungu ngakumbi, sagqiba kwelokuba sinyanzelise enye.
Ukuba isihlahla sikuxelele ngokwaneleyo ngokuvula okanye ukuba nekhontrakthi, iya kuba lixesha lokuyeka de siyibuyise nge-100%. Ngokusisiseko ngenxa yokuba izihlahla ziya kuba sisibambisi sethu somthambo, kwaye ukungabambeki kakuhle kuya kuthetha ukungaphakami kakuhle, kunye nokuvelisa ukolula ngokungeyomfuneko kwamanye amaqela emisipha. Kwijimu, ubuchule bubalulekile, kwaye ukuba izihlahla aziphenduli, wonke umzimba uya kubandezeleka.
Ukuzivocavoca kweentlungu zesandla
I-Yoga yindlela entle yokomeleza izihlahla kunye nezandla zakho. Kukho imithambo emininzi yezandla kunye nezihlahla eziphefumlelwe lolu qeqesho ukwenza naphi na.
indawo yomthandazo
- Ngelixa simile, siya kudibanisa iintende zezandla kwindawo yokuthandaza. Siza kwenza iingqiniba zibambene. Izandla kufuneka zibe phambi kobuso. Iingalo kufuneka zichukumise ukusuka kwiingcebiso zeminwe ukuya kwiingqiniba.
- Ngeentende zezandla kunye, siya kwahlula ngokuthe ngcembe iingqiniba. Siya kukwenza oku ngelixa sithoba izandla zethu kwinqanaba lesinqe.
- Siya kumisa xa izandla ziphambi kwenkaba okanye siva ukunweba.
- Siya kugcina ukolula imizuzwana eyi-10 ukuya kwe-30, emva koko siya kuphinda.
- Siya kwalula ingalo enye phambi kwethu ekuphakameni kwamagxa.
- Siya kugcina intende phantsi, sijonge phantsi.
- Siya kukhulula isihlahla ukuze iminwe ikhombe ezantsi.
- Ngesandla samahhala, siya kubamba ngobumnene iminwe kwaye siyibuyisele emzimbeni.
- Siza kubamba imizuzwana eyi-10 ukuya kwengama-30.
Ingalo eyandisiweyo
Ukolulela kwelinye icala:
- Siya kwandisa ingalo ngentende yesandla ukuya kwisilingi.
- Ngesandla samahhala, siya kucinezela ngobumnene iminwe emhlabeni.
- Siza kutsala iminwe ngobunono emzimbeni.
- Siza kubamba imizuzwana eyi-10 ukuya kwengama-30.
- Siya kuphinda zombini ezolula ngenye ingalo. Kufuneka senze ukolula kabini okanye kathathu ngengalo nganye.
amanqindi anqindiweyo
- Ngethuba sihleli, siya kubeka izandla ezivulekileyo emathangeni kunye neentende ezijonge phezulu.
- Siya kuthi chu sivale izandla zethu zibe ngamanqindi, ngaphandle kokuzikhama kakhulu.
- Ngeengalo ezithinta imilenze, siya kuphakamisa amanqindi emilenze kwaye siya kubasondeza kumzimba, siguqa isihlahla.
- Siza kubamba imizuzwana eyi-10.
- Siza kuthoba amanqindi ethu kwaye ngokucotha siya kuyivula iminwe yethu ngokubanzi.
- Siya kuphinda amaxesha angama-10.
ezisibhozo
- Siza kudibanisa iminwe phambi komzimba.
- Ukugcina ii-elbows zinamathele emacaleni, siya kuhambisa izandla ezidibeneyo ngendlela yesibhozo.
- Siya kuvumela izihlahla ukuba zijikeleze ngokupheleleyo ukuze isandla ngasinye sitshintshwe ngaphezulu kwesinye.
- Siza kwenza lo msebenzi imizuzwana eyi-10 ukuya kwe-15.
- Siza kuphumla kwaye emva koko siya kuphinda.
- Ngelixa sihleliyo, siya kuphakamisa iingalo zethu ngaphezulu kweentloko zethu kwaye sidibanise iminwe yethu neentende zethu kunye.
- Ngeminwe edibeneyo, siya kuguqula iintende kuze kube zijongene nesilingi. Singazigcina iingalo zethu zigobe kancinane okanye sizolulele.
- Siya kugcina ukolula, siya kunciphisa iingalo zethu kwaye emva koko siya kuphinda.
iingalo zokhozi
Lo msebenzi uguqulelwe kwi-eagle pose.
- Siya kwandisa iingalo phambili, ngokuhambelana nomhlaba.
- Siyakuwela ingalo yasekunene phezu kwekhohlo, nengalo yasekunene inyuke.
- Siza kugoba iingqiniba.
- Siza kubeka ingqiniba yasekunene kwigophe lasekhohlo. Umva wezandla kufuneka uchukumise.
- Siya kuhambisa ingalo yasekunene ukuya ekunene kunye nengalo yasekhohlo ukuya kwesobunxele. Ubhontsi wesandla sokunene kufuneka udlule kumnwe omncinci wasekhohlo. Iintende kufuneka zijongane.
- Siya kucinezela iintende kunye, siphakamise i-elbows kwaye solule iminwe. Kufuneka bakhomba ngasesilingini.
- Siya kusixhathisa isilingo sokuphakamisa amagxa ethu njengoko siphakamisa iingalo zethu.
- Siya kugcina i-15 okanye i-30 imizuzwana.
ubhontsi wolula
- Siza kubeka ingalo ngaphambili kunye neminwe ngqo kwaye ubhontsi ubhekiselele kwisilingi.
- Siza kuzisa ubhontsi phantsi ukuze uchukumise ezantsi komnwe omncinci.
- Siya kubuyela kwindawo yokuqala kunye nomnwe woluliwe kwaye ubhontsi ubhekiselele kwisilingi.
intshukumo yesigcawu
- Qala ngeminwe ubamba kwaye ujongise emhlabeni.
- Sasaza iminwe yakho kude kangangoko unako, emva koko "tyhala" iminwe yakho ngokusasaza izandla zakho ngaphandle kodwa ugcine iminwe yakho kunye.
Oku kunweba i-palmar fascia, izakhiwo ze-tunnel ye-carpal, kunye ne-nerve median, i-nerve ecatshukiswayo kwi-carpal tunnel syndrome. Le ilula kangangokuba nabalingane bakho baseofisini abayi kuqaphela ukuba uyayenza, ngoko akukho sizathu sokungayizami.