Kuna buƙatar sanya ƙullun hannu yayin motsa jiki, musamman a cikin horo mai nauyi?Shin kun taɓa kokawa da wannan matsalar, abokai masu son motsa jiki?
Dalilan raunin wuyan hannu
Haɗin gwiwar hannu shine ainihin ɗaya daga cikin haɗin gwiwar da ke da sauƙin rauni a jikin ɗan adam.Bincike ya nuna cewa kashi 60 cikin 100 na raunin raunin da ya faru a cikin dacewa yana faruwa a cikin wuyan hannu.Haɗin gwiwar wuyan hannu yana farawa da ƙasusuwan gaba biyu, wato radius da ulna, kuma ya ƙunshi ƙasusuwan wuyan hannu guda takwas waɗanda ba daidai ba, waɗanda aka lulluɓe da jijiyoyi.Haɗin gwiwar su yana fahimtar motsi mai sassauƙa na haɗin gwiwar hannu.Kusan duk ayyukanmu suna buƙatar kammalawa a ƙarƙashin aikin haɗin gwiwar hannu.Amma daidai ne saboda ƙarfin ƙarfin wuyan hannu, in mun gwada da magana, kwanciyar hankali ba ta da ƙarfi, kuma yana da sauƙi a lalace yayin motsa jiki.Bugu da ƙari, haɗin gwiwar wuyan hannu yana da tsari mai rikitarwa, motsi daban-daban, da matsa lamba mai yawa, wanda zai iya haifar da rauni da rauni na haɗin gwiwar wuyan hannu.
A cikin dacewa, matsayi mara kyau, aiki mara kyau, rashin isasshen ƙarfin wuyan hannu da wasu dalilai na iya haifar da ciwon wuyan hannu har ma da rauni na wuyan hannu.Misali, lokacin da muka fizge, ana buƙatar tsokoki na carpal na baya da tendons musamman don daidaitawa da yin ƙarfi.Lokacin da nauyin barbell ya yi nauyi sosai, kuma tsayin gaba na haɗin gwiwar wuyan hannu da kuma tura gaba na haɗin gwiwar gwiwar hannu ba zai iya isa ga ƙarfin da ake bukata na nauyin barbell ba, yana da sauƙi don lalata wuyan hannu.A lokuta masu tsanani, yana iya lalata wuyan hannu da ƙwayar tsoka da ke kewaye, tendons da ƙasusuwa.Don haka, ana ba da shawarar cewa ku sanya masu gadin wuyan hannu yayin motsa jiki, Musamman a cikin horo mai nauyi.A wannan lokacin, wuyan hannu zai ɗauki nauyin nauyi mai yawa, kuma kullun wuyan hannu zai iya ba mu goyon baya mai mahimmanci, taimakawa wajen tabbatar da kwanciyar hankali, da kuma hanawa da rage haɗarin rauni na wuyan hannu.
Bugu da ƙari, idan akwai rashin jin daɗi a cikin wuyan hannu yayin aikin motsa jiki, ba a ba mu shawarar ci gaba da horarwa ba, kuma muna buƙatar dakatar da dacewa nan da nan.Halin yana da tsanani, kuma kuna buƙatar zuwa asibiti a kan lokaci.
Yadda ake hana rauni a wuyan hannu
Don hanawa da rage raunin wuyan hannu, menene zamu iya yi?
1. Motsa ƙarfin wuyan hannu
Abu na farko da za a yi shi ne ƙarfafa ƙarfin ƙarfin wuyan hannu da ƙarfafa ƙarfin wuyan hannu.Ba wai kawai zai iya hana raunin wasanni ba, amma kuma yana taimakawa wajen horar da motsa jiki.
2. Dumi da mikewa da kyau
A yawancin lokuta, raunin wuyan hannu a lokacin dacewa shine saboda rashin isasshen dumi.Kuna iya dumi kafin dacewa, inganta haɓakar haɗin gwiwa, da taimakawa ragewa da hana raunin haɗin gwiwa.Bayan motsa jiki, ya kamata kuma mu shakata da mikewa, wanda zai iya taimaka mana yadda ya kamata don rage gajiya, taimakawa jikinmu ya warke, da guje wa ko rage faruwar damuwa.Har ila yau, ya kamata mu guje wa motsa jiki da yawa ko kuma wuce gona da iri, mu tsara yawan motsa jiki a hankali, kuma kada mu yi nauyi a wuyan hannu.
3. Jagora daidai yanayin horo
Matsanancin tsayin daka a kan wuyan hannu da kusurwar damuwa ba daidai ba sune manyan dalilan raunin wuyan hannu a lokacin dacewa, wanda yawanci yakan faru saboda yanayin horo mara kyau.Saboda haka, yana da mahimmanci don ƙware madaidaicin yanayin horo.Abokan da suka cancanta, musamman novice, dole ne su gudanar da horon motsa jiki a ƙarƙashin jagorancin kociyoyin.Bugu da ƙari, kula da horo na mataki-mataki, kada ku makanta ƙara yawan adadin, yi abin da za ku iya, don kauce wa rauni.
4. Sanya kayan kariya
A ƙarshe, kamar yadda aka ambata a sama, za ku iya sa kayan kariya a lokacin horo, musamman a lokacin horo mai nauyi, wanda zai iya taimakawa wajen kula da kwanciyar hankali na wuyan hannu da kuma rage haɗarin rauni.Yin amfani da bandeji mai ƙarfafa goyan bayan wuyan hannu tare da bandeji biyu na iya daidaita matsewa yadda ake so, goyan bayan haɗin gwiwar wuyan hannu kuma rage nauyi mai yawa ko rashin dacewa.Shin kuna da abokan ku waɗanda suke son dacewa?Kula da kariya da kare kanka.
Lokacin aikawa: Agusta-01-2022
