Ayyukan Isometric Hanya

Idan kana da ciwo na fuska, za ka iya amfana daga aikin gwani na likitancin jiki don taimaka maka ka sake dawowa da motsi na kwakwalwa (ROM) , ƙarfi, da kuma motsi na aiki. Kwararren lafiyarka zai iya tantance yanayinka kuma ya tsara wasu jiyya don taimaka maka komawa ga al'ada na al'ada.

Ayyuka don kafada suna da muhimmanci don taimaka maka sake dawowa aiki na al'ada. Akwai nau'o'i daban-daban da za ku iya yi. Wadannan sun haɗa da:

• Ƙarshen aikin ROM
• Ayyukan Active ROM
• Hanya plyometrics
• Rotator Cuff Ƙarfafawa

Harkokin aikin Isometric wani nau'i ne na motsa jiki wanda mai ilimin likitancinka zai iya tsarawa don kafada. Ana gudanar da hotunan isometric lokacin da ƙulla ƙwayoyin ku, amma babu motsi da ke faruwa a haɗin gwiwa. Kwararren lafiyar jiki na iya ƙayyade kayan aiki na kwakwalwa na asometric a matsayin ɓangare na shirin motsa jiki na gida na rehab.

Akwai lokuta da yawa lokacin aikin motsa jiki yana da kyau a yi. Wadannan sun haɗa da:

• A farkon matakan farfitawa lokacin da kumburi zai iya zama mai raɗaɗi.
• Bayan aikin tiyata.
• Lokacin ƙoƙarin inganta aikin ƙwayar murƙushe a cikin takamaiman ƙwallon ROM.

Don fara samfuri na asometric kafa, bi wannan jagorar mataki-by-step. Ka tabbata ka duba tare da likitanka kafin ka fara wannan, ko wani, shirin motsa jiki. An kuma bada shawara ka ziyarci magungunan ku na jiki don koyon yadda za a yi darussan da kyau kuma don tabbata cewa darussan sun dace don yanayinka na musamman.

1 -

Harshen Jirgin Isometric

Don farawa tare da ƙwallon ƙafa, tsaya a kan bango. Tada hannjin ku na kafada da kuke son yin motsa jiki, kuma ku yi takalma. Ka sanya tawul ɗin da aka yiwa takalmin tsakanin kawanka da bango, kuma a hankali ka danna hannunka cikin bango. Rike na 5 seconds, sannan sannu a hankali saki.

Ka tuna, babu buƙatar ƙoƙarin matsawa bango. Kawai danna a hankali a cikin bangon don kunna tsoka kunduwa. Wannan yana da mahimmanci idan kun fara aikin motsa jiki kawai bayan aikin tiyata.

Yi maimaita motsa jiki na sakewa zuwa 10 zuwa 15, sa'an nan kuma motsawa zuwa motsawa na gaba: motsi na yatsun kafa na isometric

2 -

Haɗin Jirgin Isometric Hanya

Don yin motsa jiki na motsa jiki mai ɗauka, kun tsaya game da inci 6 daga bango, amma juya jikinka don yayi daidai da bango. Kafada da kake son motsa jiki ya kasance kusa da bango.

Yi takunkumi kuma danna shi cikin bango. Kuna so a yi amfani da tawul ɗin da aka ɗauka don ƙarin ɗan ta'aziyya. A hankali ka shiga cikin bango kamar idan kana ƙoƙari ka ɗaga hannunka zuwa gefe, kuma ka riƙe shi a can na 5 seconds. Sannu a hankali saki matsa lamba a bango.

Maimaita motsa jiki na 10 zuwa 15, sa'an nan kuma matsawa zuwa aikin motsa jiki na gaba (an tsara shi don samun ƙwayar rotor cuff aiki).

3 -

Hanya Kashi Hanya Kashi

Hanyoyin karamar kafar ta hanyar Isometric aikin motsa jiki ne wanda zai taimaka wajen ƙarfafa tsokoki na rotator cuff din, musamman ƙananan kares da infraspinatus. Don yin motsa jiki, ci gaba da tsayawa daidai da bangon kimanin 6 inci daga gare ta. Kafada da kake yin amfani da kafada yana kusa da bango.

Rada gwiwarka 90 digiri, yi takalma, kuma danna baya na hannunka cikin bango kamar dai kana juya hannunka a waje. Yi amfani da tawadar tawul don ƙananan katako, idan an buƙata. A hankali danna cikin bango na kimanin 5 seconds. Sannu a hankali saki matsa lamba a bango.

Maimaita motsa jiki na 10 zuwa 15, sa'an nan kuma fara aikin motsa jiki na rotator na cuff na gaba.

4 -

Hanyoyin Isometric Tsarin Gyara

Don yin motsi na isometric kafa na ciki, sanya jikinka don haka kana fuskantar wani kusurwa na bango ko yana fuskantar wata ƙofar. Ya kamata ku fuskanci bango, kuma kafada da kuke yin amfani da ita ya kasance kusa da kofar kofa ko kusurwar bango.

Rada gwiwarka 90 digiri, ƙuƙwalwa, kuma a hankali danna cikin bangon kusurwa ko kofa ƙofar kamar dai kuna ƙoƙari ya juya hannunku a ciki zuwa ciki na ciki. Ka tuna, babu motsi ya kamata ya faru a kafada lokacin aikin. Yi amfani da tawadar tawadar takalma don padding. Latsa ka riƙe don 5 seconds, sannan sannu a hankali saki.

Yi maimaita sau 10 zuwa 15, sa'an nan kuma matsa zuwa aikin motsa jiki na karshe na kafada: tsawo na isometric.

5 -

Ƙarƙashin Hanya na Isometric

Don yin haɓaka na yatsun kafa na isometric, tsaya kusa da inci 6 daga bangon da baya da ke fuskantar shi. Tsaya kawan hannu a mike don haka hannunka yana kusa da ka. Yi takalma, kuma a hankali ka latsa shi cikin bangon bayanka. Ka tuna, kadan motsi ya kamata ya faru a kafada.

Rike matsa lamba a kan bangon don 5 seconds, sa'an nan kuma saki sannu a hankali. Maimaita motsa jiki na 10 zuwa 15.

Za a iya yin amfani da isometric kafa zuwa sau 3 a kowace rana, amma tabbas ka tambayi magungunanka na jiki game da mita don yanayinka na musamman.

Da zarar ka fara sake farawa tsohuwar kungiya, za ka iya ci gaba da isometrics kafada tare da isometrics band da kuma kafada aiki ROM.

Haɗin aikin isometric abu ne babban matakai na farko a yayin da kake bin tsarin kafarka. Ta hanyar yin darussan da wuri a cikin shirin farfutarka, zaka iya saita kanka don samun rikici marar sauƙi a cikin ƙwarewar cikewar ƙarfin kafuwa.