I-Elbow Isometric Exercises

Uma unobungozi emkhawulweni wakho ophezulu noma ohlangothini olungaphezulu, ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze sikusize uphinde uthole ukunyakaza okujwayelekile (ROM) namandla wamandla akho. Izenzo zokuqinisa u-Elbow zingase zibe yingxenye ebalulekile yokulimala kwe-elbow yakho.

Imisipha ye-Elbow

I-bicep ne-tricep muscle yizinhlangano ezinkulu ze-muscle ezigoqa futhi ziqondise i-elbow.

I-biceps ikhona ngaphambili kwezingalo ezingaphezulu futhi i-triceps ikhona ngemuva. Njengoba kuboniswe igama, imisipha emibili yenza ama-biceps kanti imisipha emithathu yenza i-triceps. I-biceps nayo ibhekene nokuguqula isikhala sakho phezulu ukuze isundu sakho sibheke phezulu.

Ukusebenzisa la maqembu omzimba akugcini nje ukwandisa amandla esandla kodwa futhi kusiza wonke umuntu, ikakhulukazi asebekhulile, ukwenza imisebenzi yokuphila kwansuku zonke. Izingalo eziqinile zisiza ukuphakamisa nokuphuma esihlalweni kanye nokudonsa izicathulo nezinye izinto zokugqoka.

I-Isometric Elbow Ukuqinisa

Nazi ezinye izinto zokuzivikela eziqinile zokuzivikela ezithinta i-PT yakho. Ziyizivivinyo ze- isometric ; akukho ukunyakaza okwenzeka ku-elbow ngenkathi uthola imisipha yakho nxazonke. Qinisekisa ukuthi ungena ngodokotela wakho noma uchwepheshe wezinto zomzimba ngaphambi kokuqala lokhu, noma enye enye, uhlelo lokuzivocavoca.

Triceps Ukuqinisa

1. Hlala esihlalweni esibukeka ngokuqondile nesibopho sezingalo

1. Beka izinyawo zakho phansi phansi
2. Beka izandla zakho phezu kwezingalo zokugqoka futhi uphakamise phezulu ngezandla zakho uphakamisa phansi kwakho phansi esihlalweni
3. Bamba inani eliyisithupha
4. Kanciphisa kancane esihlalweni bese uphumule
5. Phinda lokhu kuvivinya umzimba izikhathi ezingu-10

Lokhu kusetshenziselwa ukusebenza imisipha ye-triceps engemuva kwengalo yakho engaphezulu.

Lezi zinhlanzi zandisa izingalo zakho futhi zikusize ukuba ususe izinto kude nawe. Ziyizinhlanzi ezisebenzayo uma uzixosha esihlalweni ngezandla zakho. Lokhu kungase kubaluleke nakakhulu uma unobungozi obuncane obuncane noma ubuthakathaka okwenza ukukhuphuka endaweni ehlezi kunzima.

I-Elbow Flexion ye-Isometric

1. Hlala ngqo phezulu ngezandla zakho ngaphansi kwetafula
2. Zama ukuphakamisa izandla zakho ngqo
3. Bamba lesi sikhundla ngamasekhondi ayisithupha
4. Phinda lo msebenzi izikhathi ezingu-10

Lo msebenzi uqinisa imisipha ye-biceps ekhona ngaphambili kwengalo yakho engaphezulu. Ziyimisipha ekhuthele uma ugoqa umlenze wakho nalapho uphakamisa izinto.

Ukuphakanyiswa nokuqokwa

Ukuphakanyiswa nokukhishwa kwesenzo kuyisenzo sokuguqula isandla sakho ukuze ube nesandla sakho phezulu noma isundu. Lokhu kuyisenzo esilula ukuze uthole izipikisi zakho zezingqimba kanye nezinduna kanye nabaphathi abasebenza.

1. Sukuma uphinde ubambe indwangu yokugeza ezandleni zakho
2. Zenza sengathi ulomile ngomile imizuzwana eyisithupha
3. Misa kancane bese uphinda izikhathi ezingu-10
4. Shintsha isiqondiso lapho izandla zakho zithinta khona
5. Phinda lokhu izikhathi ezingu-10

Lezi zivivinyo zingenziwa izikhathi eziningana ngeviki ukusiza ukuthuthukisa umsebenzi we-muscular nxazonke zakho. Kufanele ume uma noma yikuphi ukuzivocavoca kubangela ubuhlungu. Ukuqhubekela phambili kulezi zivivinyo kuya ezingeni ezinzima kakhulu kungenziwa ngokufaka ibhande lokumelana nokuzivocavoca kwakho noma ngokusebenzisa ama-dumbbell ngenkathi wenza izivivinyo.

Uma unobungozi be-elbow, udokotela wakho wenyama angakwazi ukuhlola isimo sakho futhi anikeze izitho zokuzivocavoca ukuze uthuthukise ukuhamba kwakho kwamandla kanye namandla. Lezi zivivinyo zokuqinisa i-isometric zingase ziyingxenye eyodwa yesimiso sokuvuselela kahle imithi ye-rehab ye-elbow yakho. Ngokusebenza kanzima ku-PT nangokuhlala uqaphele ngokwenza uhlelo lwakho lokusebenza lokuzivocavoca ngezinkalo zakho, ungabuyela ekuhambeni kwakho okujwayelekile kokusebenza ngokushesha nangokuphepha.