Ingabe udinga ukugqoka ama-wristbands lapho uzivocavoca, ikakhulukazi ekuqeqesheni isisindo esisindayo?Ingabe uke wabhekana nale nkinga, abangane abathanda ukuqina?
Izimbangela zokulimala kwesihlakala
Ilunga lesihlakala empeleni lingelinye lamalunga alimala kalula emzimbeni womuntu.Ucwaningo lubonise ukuthi u-60% wokulimala kokuqina kokuqina kwenzeka esihlakaleni.Ilunga lesihlakala liqala ngamathambo amabili engalo yangaphambili, okuyi-radius kanye ne-ulna, futhi lakhiwe amathambo esihlakala ayisishiyagalombili amise ngendlela engavamile, ambozwe imisipha enyakazayo.Ukubambisana kwabo kuqaphela ukunyakaza okuguquguqukayo kwelunga lesihlakala.Cishe zonke izenzo zethu zidinga ukuqedwa ngaphansi kwesenzo sokuhlanganisa isihlakala.Kodwa kungenxa yokuguquguquka okunamandla kwesihlakala, uma kuqhathaniswa, ukuzinza akunamandla kakhulu, futhi kulula ukulimala ngesikhathi sokuzivocavoca.Ngaphezu kwalokho, ilunga lesihlakala linesakhiwo esiyinkimbinkimbi, ukunyakaza okuhlukahlukene, nokucindezela okweqile, okungenzeka kuholele ekucindezelekeni nasekulimaleni kwelunga lesihlakala.
Ngokokufaneleka, ukuma okungalungile, ukuzikhandla okungafanele, amandla esihlakala anganele nezinye izizathu kungase kubangele ubuhlungu besandla ngisho nokulimala kwesihlakala.Isibonelo, lapho sihlwitha, imisipha ye-carpal yangemuva kanye nama-tendon adingeka ngokuyinhloko ukuze axhumanise futhi asebenzise amandla.Uma isisindo se-barbell sisinda kakhulu, futhi ukunwetshwa okuya phambili kwelunga lesihlakala kanye nokuphusha phambili kwendololwane kungakwazi ukufinyelela amandla adingwa isisindo se-barbell, kulula ukulimaza isihlakala.Ezimweni ezimbi kakhulu, kungalimaza isihlakala kanye nezicubu zemisipha ezizungezile, imisipha namathambo.Ngakho-ke, kunconywa ukuthi ugqoke onogada bezihlakala lapho uzivocavoca, Ikakhulukazi ekuqeqesheni okunzima.Ngalesi sikhathi, isihlakala sizothwala umthwalo omkhulu, futhi isihlakala singasinikeza ukwesekwa okungaguquki, sisize ukugcina ukuzinza, nokuvimbela nokunciphisa ingozi yokulimala esihlakaleni.
Ngaphezu kwalokho, uma kukhona ukungakhululeki esihlakaleni phakathi nenqubo yokufaneleka, asinconywa ukuthi siqhubeke nokuqeqeshwa, futhi sidinga ukuyeka ukufaneleka ngokushesha.Isimo sibi, futhi udinga ukuya esibhedlela kusenesikhathi.
Ungakuvimbela kanjani ukulimala kwesihlakala
Ukuze sigweme futhi sinciphise ukulimala esihlakaleni, yini esingayenza?
1. Sebenzisa amandla esihlakala
Into yokuqala okufanele yenziwe ukuqinisa ukuqeqeshwa kwamandla esihlakala nokuqinisa amandla esihlakala.Akukwazi nje ukuvimbela ukulimala kwezemidlalo, kodwa futhi kufaka isandla ekuqeqesheni ukuqina.
2. Zifudumeze futhi welule kahle
Ezimweni eziningi, ukulimala kwesihlakala ngesikhathi sokufaneleka kungenxa yokufudumala okunganele.Ungakwazi ukufudumala ngaphambi kokufaneleka, uthuthukise ukuguquguquka kwamalunga, futhi usize ukunciphisa nokuvimbela ukulimala kwamalunga.Ngemuva kokuqina, kufanele futhi siphumule futhi selule, okungasisiza ukuthi sinciphise ukukhathala, sisize umzimba wethu ukuba ululame, futhi sigweme noma sinciphise ukuvela kobunzima.Ngesikhathi esifanayo, kufanele futhi sigweme ukuvivinya umzimba ngokweqile noma ukuqina ngokweqile, sihlele ngokunengqondo imvamisa yethu yokuzivocavoca, futhi singasigcwalisi kakhulu isihlakala.
3. Bamba kahle ukuma kokuqeqeshwa okufanele
Ingcindezi eqondile eyeqile esihlakaleni kanye ne-engeli yokucindezeleka engalungile yizizathu eziyinhloko zokulimala kwesihlakala ngesikhathi sokufaneleka, okuvame ukwenzeka ngenxa yokuma kokuqeqeshwa okungalungile.Ngakho-ke, kubalulekile ukwazi kahle ukuma kokuqeqeshwa okufanele.Abangane abafanelekile, ikakhulukazi abaqalayo, kufanele benze ukuqeqeshwa kokufaneleka ngaphansi kokuqondisa kwabaqeqeshi.Ngaphezu kwalokho, qaphela ukuqeqeshwa kwesinyathelo ngesinyathelo, ungakhulisi inani ngokungaboni, wenze okusemandleni akho, ukuze ugweme ukulimala.
4. Gqoka izinto zokuzivikela
Ekugcineni, njengoba kushiwo ngenhla, ungakwazi ukugqoka imishini yokuzivikela ngesikhathi sokuqeqeshwa, ikakhulukazi ngesikhathi sokuqeqeshwa kwesisindo esinzima, esingasiza ukugcina ukuzinza kwesandla nokunciphisa ingozi yokulimala.Ukusebenzisa ibhande lokuqinisa isihlakala elinamabhandeshi akabili kungalungisa ukucinana ngokuthanda kwakho, kusekele isihlakala esihlangene futhi kunciphise umthwalo oweqisayo noma ongafanele.Ingabe unabangane bakho abathanda ukufaneleka?Naka ukuzivikela futhi uzivikele.
Isikhathi sokuthumela: Aug-01-2022
