Zojambula za Elbow Isometric

Ngati mwavulaza pamtunda kapena m'mphepete mwako, mungapindule ndi odziwa ntchito za wodwalayo kuti akuthandizeni kuti muyambe kuyenda (ROM) ndi mphamvu ya mkono wanu. Zochita zolimbitsa thupi za Elbow zingakhale zofunikira pazomwe mukugwiritsirani ntchito mankhwala osokoneza bongo.

Mitundu ya Elbow

Bicep ndi kuyesa minofu ndi magulu akuluakulu a minofu omwe amawerama ndi kuwongoka.

Biceps zili patsogolo pa mkono wapamwamba ndipo triceps ali kumbuyo. Monga tawonetsera dzina, minofu iwiri imapanga biceps pamene minofu itatu imapanga triceps. Biceps ndiyenso amayenera kutembenuzira mutu wanu pamwamba paja kuti chikhato chanu chikuyang'ane.

Kugwiritsa ntchito minofu imeneyi sikungowonjezera mphamvu koma kumathandizanso aliyense, makamaka achikulire, kuchita ntchito za tsiku ndi tsiku. Mikono yamphamvu imathandizira kukweza ndi kutuluka pa mpando komanso kuvula nsapato ndi zovala zina.

Kulimbitsa Elbow Kulimbitsa

Pano pali masewero olimbitsa thupi ndi olimbitsa manja omwe PT anu angakulamulireni. Ndizochita masamu ; palibe kayendetsedwe kamene kamapezeka pamlingo pamene mukugwedeza minofu yanu pozungulira. Onetsetsani kuti muyambe ndi dokotala wanu kapena wodwala thupi musanayambe izi, kapena pulogalamu ina iliyonse.

Triceps Kulimbikitsa

1. Khalani pa mpando wolunjika molunjika ndi mikono

1. Ikani mapazi anu pansi pansi
2. Ikani manja anu pa mikono yonyamula mikono ndi kukankhira mmwamba ndi manja anu mutakweza pansi wanu pang'ono pa mpando
3. Gwirani chiwerengero cha zisanu ndi chimodzi
4. Dzichepetseni nokha ku mpando ndikutsitsimula
5. Bwerezani izi kulimbitsa maulendo 10

Ntchitoyi imagwiritsa ntchito minofu ya triceps yomwe ili kumbuyo kwa dzanja lanu lakumwamba.

Minofuyi imatambasula manja anu ndikuthandizani kukankhira zinthu kutali ndi inu. Iwo ndi minofu yomwe ikugwira ntchito pamene mukudzikweza nokha kuchokera pa mpando ndi mikono yanu. Izi zikhoza kukhala zofunikira makamaka ngati muli ndi vuto lochepa lopweteka kapena lofooka lomwe limapangitsa kuti mutuluke pamalo ovuta.

Kujambula kwa Elbow kusinthika

1. Khalani maso ndi manja anu pansi pa tebulo
2. Yesani kukweza manja anu mmwamba
3. Ikani malo awa kwa masekondi asanu ndi limodzi
4. Bwerezani ntchitoyi nthawi zambiri

Zochita izi zimalimbitsa minofu ya biceps yomwe ili kutsogolo kwa dzanja lanu lakumwamba. Zimakhala minofu yogwira ntchito pamene mukugwedeza uta ndi pamene mukukweza zinthu.

Kuwongolera ndi Kutchulidwa

Kuwongolera ndi katchulidwe ndikutembenuzira dzanja lanu kuti mutengere dzanja lanu kapena palmu. Izi ndizochita zosavuta kuti mutenge mawonekedwe anu oyendetsa manja ndi oyendetsa mmaso ndi oyang'anira ogwira ntchito.

1. Imani mwamphamvu ndikugwira chiguduli m'manja mwanu
2. Dziyeretseni kuti muziwuma kwa masekondi asanu ndi limodzi
3. Pumulani ndi kubwereza nthawi 10 izi
4. Sinthani njira imene manja anu akuwongolera
5. Bwerezani izi nthawi khumi

Zochita izi zikhoza kuchitika kangapo pa sabata kuti zithandize kusintha minofu yozungulira kuzungulira kwanu. Muyenera kuima ngati kuchita zolimbitsa thupi kumapweteka. Kupititsa patsogolo pa zochitikazi kupita ku zovuta zambiri kungatheke mwa kuwonjezera gulu lakumana kuntchito yanu kapena pogwiritsira ntchito mankhwala osokoneza bongo pamene mukuchita masewera olimbitsa thupi.

Ngati muli ndi chovulala chamaluso, wodwala wanu wathanzi akhoza kuyesa matenda anu ndikupatsani machitidwe kuti musinthe maulendo anu ndi mphamvu zanu. Zochita zolimbitsa thupi izi zimakhala mbali imodzi ya pulogalamu yodalirika yowonongeka. Pogwira ntchito mwakhama mu PT komanso pokhala osamala popanga zochitika zanu zapakhomo, mungathe kubwerera mwamsanga mofulumira komanso mosamala.