Kudzivirirwa Wrist: Maitiro ekudzivirira Kukuvara Kana Uchisimudza Uremu

Kune vanhu vanosimudza masimbi, pane nzira dzekudzivirira maoko nekudzivirira kukuvara kana uchisimudza masimbi?

Wrist Protection

Iwo mawoko majoini akaoma kunzwisisa. Maoko anobatsira zvakanyanya mukugadzikana uye kufamba kana uchiita mabasa kana kusimudza masimbi. Vanopa mafambiro ekufamba vachishandisa maoko uye kugadzikana kutakura nekusimudza zvinhu zvakachengeteka uye zvakachengeteka (National Library yeMishonga, 2024) Kusimudza simbi kunowanzoitwa kusimbisa uye kudzikamisa maoko; zvisinei, kufamba uku kunogona kukonzera kurwadziwa kwemaoko uye kutungamirira mukukuvadzwa kana kusina kuitwa nemazvo. Kudzivirirwa kweWrist kunogona kuita kuti mawoko arambe akasimba uye ane hutano uye ndicho chinhu chakakosha kudzivirira matambudziko nekukuvara.

Wrist Strength

Majoini emaoko akaiswa pakati peruoko nemapfupa epamberi. Wrists akabatana mumitsara miviri yesere kana mapfumbamwe yakazara mapfupa madiki / carpal mapfupa uye akabatana neruoko uye ruoko mapfupa nemarunda, nepo tendon achibatanidza mhasuru dzakatenderedza kumapfupa. Majoini eWrist ari condyloid kana yakagadziridzwa bhora uye masokisi majoini ayo anobatsira nekuchinjika, kuwedzera, kubira, uye adduction mafambiro. (National Library of Medicine. 2024) Izvi zvinoreva kuti maoko anogona kufamba mundege dzese dzekufamba:

• Side to side
• Kumusoro nekudzika
• Shanduka

Izvi zvinopa huwandu hwakawanda hwekufamba asi zvinogona kukonzera kupfeka zvakanyanya uye kubvarura uye kuwedzera njodzi yekunetseka uye kukuvara. Mamhasuru ari paruoko uye neruoko kudzora munwe kufamba kunodiwa kuti ubate. Aya mamhasuru nemarunda nemarunda anosanganisirwa anomhanya nepachanza. Kusimbisa mawoko kuchaita kuti vafambe, kubatsira kudzivirira kukuvara, uye kuwedzera nekuchengetedza simba rekubata. Mukuongorora pamusoro pezviremera uye simbalifters izvo zvakaongorora marudzi ekukuvadzwa kwavanoita, kukuvadzwa kwemaoko kwaiva kwakajairika, nekukuvara kwemhasuru uye tendon ndiko kwakajairika pakati pezviremera. (Ulrika Aasa et al., 2017)

Kuchengetedza Maoko

Kudzivirirwa kwemaoko kunogona kushandisa nzira yakawanda, iyo inosanganisira kugara uchiwedzera simba, kufamba, uye kushanduka kwekuvandudza hutano nekudzivirira kukuvara. Vasati vasimudza kana kuita chero kurovedza muviri kutsva, vanhu vanofanirwa kubvunza mutarisiri wavo wekutanga wehutano, murapi wepanyama, mudzidzisi, nyanzvi yezvekurapa, kana chiropractor yemitambo kuti vaone kuti ndeapi maekisesaizi akachengeteka uye anopa mabhenefiti kubva munhoroondo yekukuvara uye nhanho yazvino yehutano..

Wedzera Kufamba

Mobility inobvumira mawrists kuti ave nehuwandu hwakazara hwekufamba uchichengeta kugadzikana kunodiwa kune simba uye kusimba. Kushaikwa kwekufamba mumubatanidzwa wewrist kunogona kukonzera kuoma uye kurwadziwa. Kuchinjika kwakabatana nekufamba, asi kuve wakanyanya kuchinjika uye kushaya kugadzikana kunogona kukonzera kukuvara. Kuti uwedzere kufamba kwemaoko, ita maekisesaizi kanenge kaviri kana katatu pasvondo kuti uvandudze huwandu hwekufamba nekutonga uye kugadzikana. Zvakare, kutora nguva dzekuzorora mukati mezuva rese kutenderera uye kutenderedza maoko uye zvinyoro nyoro kudzoreredza zvigunwe kuti zvitambanudzire zvichabatsira kubvisa kushushikana uye kuoma izvo zvinogona kukonzera matambudziko ekufamba.

Dziisa

Usati watanga kushanda, dziya maoko nemuviri wese usati washanda. Tanga nechiedza chemwoyo kuti uwane synovial fluid mumajoini anotenderera kuti aise majoini, achibvumira kufamba kwakanaka. Semuenzaniso, vanhu vanogona kugadzira zvibhakera, kutenderedza maoko avo, kuita maekisesaizi ekufamba, kupfakanyika uye kutambanudza maoko, uye kushandisa ruoko rumwe kudhonzera kumashure zvigunwe zvinyoro. Around 25% yekukuvara kwemitambo kunosanganisira ruoko kana wrist. Izvi zvinosanganisira hyperextension kukuvara, ligament misodzi, pamberi-mukati kana thumb-side wrist kurwadziwa kubva mukukuvadzwa zvakanyanya, kukuvara kweextensor, nezvimwe. (Daniel M. Avery 3rd et al., 2016)

Kusimbisa Mazivo

Maoko akasimba akasimba zvakanyanya, uye kuasimbisa kunogona kupa kudzivirira kwechanza. Maekisesaizi anonatsiridza simba remaoko anosanganisira kudhonza-ups, deadlifts, loaded carries, uye Zottman curls. Simba rekubata rakakosha pakuita mabasa ezuva nezuva, kuchembera kune hutano, uye nekuenderera mberi nekubudirira nekusimudza uremu. (Richard W. Bohannon 2019) Semuenzaniso, vanhu vanoomerwa nekuwedzera huremu pazvikwiriso zvavo nekuti simbi inotsvedza kubva mumaoko avo inogona kunge isina simba rakakwana reruoko uye kubata.

Wraps

Wrist wraps kana grip-assisting products zvakakodzera kufunga nezveavo vane wrist issues kana zvinonetsa. Vanogona kupa kuwedzera kugadzikana kwekunze pavanenge vachisimudza, kuderedza kubata kuneta uye kushungurudza pamarunda uye tendons. Zvisinei, zvinokurudzirwa kuti usavimbe nemaputi sechirapa-yese chiyero uye kuisa pfungwa pakuvandudza simba rega rega, kufamba, uye kugadzikana. Chidzidzo chevatambi vane kukuvara kwemaoko chakaratidza kuti kukuvara kuchiri kuitika kunyangwe kuputira kuri kupfekwa 34% yenguva isati yakuvadzwa. Nemhaka yokuti vatambi vakawanda vakakuvadzwa havana kushandisa wraps, izvi zvakanongedza matanho ekudzivirira, asi nyanzvi dzakabvumirana tsvakurudzo yakawanda inodiwa. (Amr Tawfik et al., 2021)

Kudzivirira Kunyanya Kukuvara

Kana imwe nzvimbo yemuviri ikaita zvekudzokorodza zvakawandisa pasina kuzorora kwakakodzera, inosakara, kudhonzwa, kana kupisa nekukurumidza, zvichikonzera kukuvara zvakanyanya. Zvikonzero zvekukuvadzwa zvakanyanya zvakasiyana asi zvinosanganisira kusasiyana-siyana kurovedza muviri zvakakwana kuzorora mhasuru uye kudzivirira kunetsa. Ongororo yekutsvagisa pamusoro pekuwanda kwekukuvara muweightlifters yakawana kuti 25% yaive nekuda kwekunyanya kukuvara kwetendon. (Ulrika Aasa et al., 2017) Kudzivirira kushandisa zvakanyanya kunogona kubatsira kudzivirira matambudziko anogona kuitika emaoko.

Fomu Yakakodzera

Kuziva maitiro ekuita mafambiro nemazvo uye kushandisa fomu rakakodzera panguva yega yega yekurovedza / yekudzidzira chikamu chakakosha pakudzivirira kukuvara. Mudzidzisi wega, physiotherapist yemitambo, kana murapi wepanyama anogona kudzidzisa kugadzirisa kubata kana kuchengetedza fomu chairo.

Iva nechokwadi chekuona mupi wako wekupa mvumo usati wasimudza kana kutanga chirongwa chekurovedza muviri. Kukuvadza Medical Chiropractic uye Functional Medicine Clinic inogona kuraira nezve kudzidziswa uye prehabilitation kana kutumira kana ichidikanwa.

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Fitness Health

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References

Erwin, J., & Varacallo, M. (2024). Anatomy, Shoulder uye Yekumusoro Limb, Wrist Joint. MuStatPearls. www.ncbi.nlm.nih.gov/pubmed/30521200

Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2017). Kukuvadza pakati pe weightlifters uye powerlifters: kuongorora kwakarongeka. Magazini yeBritish yemishonga yemitambo, 51 (4), 211-219. doi.org/10.1136/bjsports-2016-096037

Avery, DM, 3rd, Rodner, CM, & Edgar, CM (2016). Mitambo-yakabatana wrist uye kukuvara kwemaoko: wongororo. Nyaya yekuvhiyiwa kwemapfupa uye tsvagiridzo, 11(1), 99. doi.org/10.1186/s13018-016-0432-8

Bohannon RW (2019). Kubata Simba: Iyo Inonyanya Kukosha Biomarker Kune Vakuru Vakuru. Kupindira kwekiriniki mukukwegura, 14, 1681-1691. doi.org/10.2147/CIA.S194543

Tawfik, A., Katt, BM, Sirch, F., Simon, ME, Padua, F., Fletcher, D., Beredjiklian, P., & Nakashian, M. (2021). Chidzidzo pamusoro peChiitiko cheKukuvadzwa Kwemaoko kana Wrist muCrossFit Athletes. Cureus, 13(3), e13818. doi.org/10.7759/cureus.13818