Uma unamahlombe ehlombe , ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze usize ukucacisa imbangela yobuhlungu bakho futhi ubuyekeze ukuhamba okujwayelekile eduze kokuhlangene kwehlombe lakho. I-PT yakho ingahlola isimo sakho futhi ikufundise izinto ezifanele ukwenze ukuze uhlombe lwakho luhambe futhi.
Kunezimbangela eziningi zezinhlungu zehlombe. Uma ubuthakathaka bubutholakala emahlombe akho kanye ne- rotator cuff muscle , umuthi wakho wezokwelapha angasebenzisa izivivinyo ezithile ukuze asize ukuthuthukisa amandla nomsebenzi wamasipha.
Ukuzivocavoca okunamandla kwe-rotator ukuqinisa ukuvivinya umzimba kuyisenzo esihle sokuzivocavoca ukuze uthuthukise umsebenzi wazo zonke izisipha zakho zokubhoboza. Ukuzivocavoca kulula ukukwenza nomngane noma ilungu lomndeni kanye ne-band resistance band.
Nini Ukwenza Ukuzivocavoca Nge-Dynamic Isometric
Ngisho noma ungayenza ukuvivinya umzimba kwe-isometric nganoma isiphi isikhathi, kunezikhathi ezithile lapho kungaba khona inzuzo enhle. Lezi zikhathi zingafaka:
- Ngemuva kokuhlinzeka lapho uzama ukubandakanya imisipha yakho ye-rotator.
- Njengentuthuko evela ekusetshenzisweni kwe-isometric eyisisekelo.
- Ukuthuthukisa ukuqashwa kwe-neuromuscular ehlombe lakho kanye ne-rotator cuff.
- Ukuze uthuthukise umkhawulo ophezulu wokungena .
- Ukuze uthuthukise ukuzinza emzimbeni wakho wehlombe.
Ngaphambi kokuqala ukuvivinya umzimba kokuqina kwe-isometric, hlola nodokotela wakho noma uchwepheshe wezempilo ukuze uqiniseke ukuthi umsebenzi uphephile.
Indlela Yokwenza Ukuzivocavoca
Ukuze wenze umsebenzi wokuvotela we-rotator we-isometric, uqale uthole i-band yokumelana ne-elasticist therapist.
- Themba ngemuva kwakho embhedeni oqinile noma phansi.
- Bamba ukuphela kwesibhamu sokumelana esandleni sakho.
- Yenza umngani wakho abe nomkhawulo ohlukile weqembu.
- Bamba ingalo yakho ngqo phezulu emoyeni nge-elbow yakho ngqo.
- Yenza umngani wakho adonsele ebhenini ukuze ifundiswe.
- Ngenkathi umngane wakho egcina ukuhlukumeza ebhentshini, menze ahambisane nawe ngezikhombandlela ezihlukahlukene.
- Qinisekisa ukugcina ingalo yakho iqondile futhi ubheke ngqo ngqo etafuleni.
Wena umngane angakwazi ukuhamba azungeze ngezindlela ezihlukene cishe emaminithi angu-1 noma amabili noma kuze kube yilapho ihlombe lakho lizwa lidiniwe. Ngenkathi umngane wakho ehamba azungeze wena, angashintsha inani lokumelana ebhodini ukuze inselele imisipha yakho ye-rotator ngaphezulu. Ngaleyo ndlela, ihlombe lakho kufanele liphendule kokubili izinkomba ezihlukahlukene kanye nokumelana okuhlukile ebhentshini.
Ukuze uthuthukise umnikazi wakho wokugcina wokuqaphela noma ukuqwashisa kwendawo, mane nje wenze umsebenzi wakho uvaliwe.
Ukuzivocavoca kwe-isometric okunamandla kungenziwa 1 noma 2 izikhathi ngosuku noma ngokuphindaphindiwe njengoba kunqunywe umhlinzeki wakho womzimba. Qinisekisa ukuthi umise ukuvivinya umzimba uma uzizwa unyuke ubuhlungu behlombe, njengoba lokhu kungaba uphawu lokuthi kukhona okubi okwenzekayo ehlombe lakho noma ekhompyutheni.
Uma unobuthakathaka behlombe noma ubuhlungu noma uma uphila ekuhlinzekeni kwehlombe, ungazuza emisebenzini yokuqinisa i-isometric ehlombe.
Ukuzivocavoca kwe-isometric okunamandla kuyindlela enhle yokwengeza ukuhluka okuncane kwisimiso sakho se-isometric futhi uqeqesha imisipha yakho ukuba isabele emibuthanweni ehlukahlukene ongayithola kulo lonke usuku lwakho.