Ngaba kufuneka unxibe i-wristbands xa usenza umthambo, ngakumbi kuqeqesho lobunzima obunzima? Ngaba ukhe wazamana nale ngxaki, bahlobo abathanda ukufaneleka?
Iimbangela zokwenzakala esihlahleni
Umdibaniso weWrist lelinye lamalungu ekulula ukwenzakala emzimbeni womntu. Uphando lubonise ukuba i-60% yokulimala koxinzelelo kwimpilo kwenzeka kwisandla. Umdibaniso wesihlahla uqala ngamathambo amabini engalo yangaphambili, angala iradius kunye ne-ulna, kwaye yenziwe ngamathambo esihlahla asibhozo amile ngendlela engaqhelekanga, agqunywe yimisipha egxadazelayo. Intsebenziswano yabo iyayiqonda intshukumo eguquguqukayo ye-wrist joint. Phantse zonke izenzo zethu kufuneka zigqitywe phantsi kwesenzo se-wrist joint. Kodwa ngokuchanekileyo ngenxa yokuguquguquka okunamandla kwesandla, xa sithetha, ukuzinza akunamandla kakhulu, kwaye kulula ukonakala ngexesha lokuzilolonga. Ngaphezu koko, i-wrist joint inesakhiwo esintsonkothileyo, iintshukumo ezahlukeneyo, kunye noxinzelelo olugqithisileyo, olunokuthi lukhokelele kuxinzelelo kunye nokwenzakala kwelungu lesihlahla.
Ekomeleleni, ukuma okungalunganga, ukuzibhokoxa okungafanelekanga, amandla angonelanga esihlahleni kunye nezinye izizathu kunokukhokelela kwintlungu yesihlahla kunye nokwenzakala kwesihlahla. Ngokomzekelo, xa sihlutha, imisipha ye-carpal yangasemva kunye neetoni zifuneka ngokukodwa ukuba zilungelelanise kwaye zisebenzise amandla. Xa ubunzima be-barbell bunzima kakhulu, kwaye ukwandiswa phambili kwe-joint ye-wrist kunye nokutyhala phambili kwe-elbow joint akukwazi ukufikelela kumandla afunekayo ngobunzima be-barbell, kulula ukulimaza isihlahla. Kwiimeko ezimandundu, inokonakalisa isihlahla kunye nezicubu ezijikelezileyo zemisipha, iintambo kunye namathambo. Ngoko ke, kucetyiswa ukuba unxibe iigada zesandla xa usenza umthambo, Ngokukodwa kuqeqesho olunzima. Ngeli xesha, i-wrist iya kuthwala umthwalo omkhulu, kwaye i-wrist guard ingasinika inkxaso esisigxina, incede ukugcina uzinzo, kunye nokuthintela kunye nokunciphisa umngcipheko wokulimala kwesandla.
Ukongezelela, ukuba kukho ukungahambi kakuhle kwisandla ngexesha lenkqubo yokufaneleka, asikhuthazwa ukuba siqhubeke noqeqesho, kwaye kufuneka siyeke ukufaneleka ngokukhawuleza. Imeko imbi kakhulu, kwaye kufuneka uye esibhedlele kwangethuba.
Indlela yokuthintela ukwenzakala esihlahleni
Ukuze sithintele kwaye sinciphise ukwenzakala esihlahleni, yintoni esinokuyenza?
1. Sebenzisa amandla esihlahla
Into yokuqala ekufuneka uyenzile kukomeleza uqeqesho lokomelela kwesihlahla kunye nokomeleza amandla esihlahla. Akunakuthintela kuphela ukulimala kwezemidlalo, kodwa kwakhona negalelo kuqeqesho lokufaneleka.
2. Zifudumeze kwaye wolule kakuhle
Kwiimeko ezininzi, ukulimala kwesihlahla ngexesha lokufaneleka kubangelwa ukufudumala okwaneleyo. Unokufudumala ngaphambi kokufaneleka, uphucule ukuguquguquka okuhlangeneyo, kwaye uncede ukunciphisa nokukhusela ukulimala ngokubambisana. Emva kokuba sempilweni, kufuneka siphumle kwaye solule, nto leyo enokusinceda sinciphise ukudinwa, sincede umzimba wethu ukuba ululame, kwaye siphephe okanye sinciphise ukuvela koxinzelelo. Kwangaxeshanye, kufuneka sikuphephe ukwenza umthambo ngokugqithisileyo okanye ukuzibhokoxa ngokugqithiseleyo, silungelelanise ngokufanelekileyo amaxesha ethu okuzilolonga, kwaye singasithwali kakhulu isihlahla.
3. Lawula indlela yoqeqesho echanekileyo
Uxinzelelo oluthe kratya oluthe nkqo esihlahleni kunye ne-angle yoxinzelelo olungalunganga zezona zizathu ziphambili zokulimala kwesihlahla ngexesha lokuzilolonga, okudla ngokubakho ngenxa yokungachaneki koqeqesho. Ngoko ke, kubalulekile ukulawula indlela yoqeqesho oluchanekileyo. Abahlobo abafanelekileyo, ngakumbi abaqalayo, kufuneka baqhube uqeqesho lokufaneleka phantsi kwesikhokelo sabaqeqeshi. Ukongezelela, nikela ingqalelo kuqeqesho lwamanyathelo ngamanyathelo, musa ukwandisa ngokungaboniyo inani, yenza oko unako, ukuze ugweme ukulimala.
4. Nxiba izixhobo zokukhusela
Ekugqibeleni, njengoko kukhankanyiwe ngasentla, unokugqoka izixhobo zokukhusela ngexesha loqeqesho, ngakumbi ngexesha lokuqeqeshwa kobunzima obunzima, obunokukunceda ukugcina ukuzinza kwesandla kunye nokunciphisa umngcipheko wokulimala. Ukusebenzisa i-wrist support yokuqinisa i-band kunye ne-bandages ephindwe kabini kunokulungelelanisa ukuqina ngokuthanda, ukuxhasa i-wrist joint kunye nokunciphisa umthwalo ogqithiseleyo okanye ongafanelekanga. Ngaba unabo abahlobo bakho abathanda ukomelela? Nika ingqalelo ekukhuseleni kwaye uzikhusele.
Ixesha lokuposa: Aug-01-2022
