Ciwon Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafa Abin da Ya Sa Masu Tashi Suke Fuskantarsa, Abin da Za a Canja da Kuma Lokacin da Za a Ziyarci Likita

Dalilin da yasa gefen bayan gwiwar hannu ke ciwo lokacin da kake ɗagawa, abin da ke riƙe da motsa jiki don musanyawa a yau, ainihin shirin ɗaukar kaya, da kuma alamun ganin likita.

Ciwo a waje na gwiwar hannu wanda ke bayyana lokacin da ka kama barbell, juya hannun kofa ko ɗaga kofin kofi yawanci ba damuwa bane yana da jijiyar hannun hannu mai nauyi. Ana kiranta tennis elbow duk da cewa yawancin mutanen da suka samu ba su taɓa riƙe da racket ba; a dakin motsa jiki yana fitowa daga jan ƙarfe, deadlifts da kuma tsawaita triceps. A yawancin lokuta, za ka iya magance matsalar ta wajen canja yadda kake horarwa, ba ta wajen hutu na wata shida ba.

Abin da ke faruwa a zahiri a cikin gwiwar hannu

Wannan tendinopathy ne na tendon mai tsawaitawa na gaba na gaba, musamman ma na gaba. mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto mai ɗaukar hoto, inda ya haɗa da ƙwanƙwasa ƙwanƙwasa a waje na gwiwar hannu. Duk da sunan epicondylitis, ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ Abin da aka samu shi ne collagen da ba a tsara shi ba da kuma ƙananan sababbin jijiyoyin jini nama da ya ɗauki kaya fiye da yadda zai iya gyarawa.

Za ka gane ta ta wurin wani wuri mai zafi mai girman yatsan hannu kimanin 1 2 cm a ƙarƙashin wannan ƙwanƙwasa. Yana ciwo sa'ad da ka miƙa wuyan hannu da ƙarfi, sa'ad da ka ɗauki wani abu da hannu madaidaiciya da kuma dabino a ƙasa, da kuma sa'ad da ka riƙe shi da ƙarfi. Ciwo a cikin kwatangwalo shine kwatangwalo na golfer labarin guda, flexors da pronators a maimakon haka.

Me ya sa masu ɗaga kaya suke samunsa

Ba safai ba ne yake motsa jiki ɗaya. Yana kusan yawan ƙara yawan magana ne da kuma riƙewa da ke sa a riƙe hannunka a lokacin taron.

Saukowar murya ba zato ba tsammani. Daga 8 zuwa 1620 na jan saiti a mako a cikin makonni biyu ko uku. Muscle yana daidaitawa a cikin makonni 2-3, tendon yana buƙatar 812.12.
Yana da yawa. Tashin gawa ba tare da madauri ba, da 'yan kasuwa da kuma ratayewa a cikin mako guda.
Ƙarƙashin ƙuƙwalwa da baya. Ƙarƙashin ƙuƙwalwa, ƙuƙwalwar baya, ƙuƙwalwar ƙuƙwalwa ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙ
Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙin ƙirar ƙirar ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙ Masu murkushe kwanyar da kuma masu karawa suna riƙe da wuyan hannu a cikin wani wuri mai banƙyama a ƙarƙashin kaya.
Wani wuri mai karye a kan benci. Bar din da ke zaune a yatsun maimakon diddige na dabino yana nufin cewa hannun hannu yana biyan kowane saiti.
Duk abin da ke waje da dakin motsa jiki. Sa'o'i shida zuwa takwas a rana a kan keyboard da linzamin kwamfuta, kayan aiki na hannu, ɗaukar yaro duk yana ƙarawa zuwa ga wannan tendon.

Mafi yawanci yakan shafi mutane tsakanin shekaru 35 zuwa 54, kuma kusan kashi 13%3% na manya suna samun shi a kowace shekara. Idan kun dace da wannan kuma kuna horarwa sau 45 a mako, ba ku kallon wani abu mai ban mamaki ba.

Abin da za a canza a yau

Ba za ka daina horarwa ba. Kana sauke nauyin daga cikin jijiyar da ke ciwo kuma ka bar sauran abubuwa su kasance.

Rage saitin janyewa da kashi 3050%50% na makonni 250%3 (alal misali daga 16 zuwa 850%10 a mako).
Canja madaidaiciyar sandar don EZ sandar, tsaka tsaki rike ko igiyoyi a duk lokacin da zai yiwu.
Sauya chin-ups tare da tsaka-tsakin-riƙe-raɗa ko tsaka-tsakin-riƙe lat ja.
Sauya masu murkushe kwanyar da igiyoyi masu turawa, suna kiyaye wuyan hannu.
Yi amfani da madauri ko ƙugiyoyi don deadlifts sama da 80% na 1RM babu wani dalili da za a biya don fadadawa don horo na baya.
A kan benci, ka riƙe sandar a cikin diddige na dabino tare da riƙewa game da 1.5 kafadu.
Dokar ciwo: 34/4/ 10 a lokacin saiti yana da karɓa idan ya dawo zuwa asalin saiti cikin awanni 24. Sama da haka, rage nauyin da kashi 20-30%.

Abin da ke gyara jijiyar

Ƙwayoyin jiki suna gyarawa da yawan aiki, ba tare da hutawa ba. Shirin ya yi kama da wannan.

Makonni 1 2: isometrics da kuma

Hannun hannu yana kan cinyarku, dabino a ƙasa, wuyan hannu ya miƙa. Riƙe matsayi ga 45 seconds da kuma, huta na dakika 60, jimlar maimaitawa 45, sau biyu a rana. Zaɓi nauyin da zai sa ciwo 34/4/10 yayin riƙewa yawanci 12 kg.

Makonni 3 8: masu tsattsauran ra'ayi

Yanayin ɗaya. Ka ɗaga nauyin da sauran hannunka, sa'an nan kuma Sauke shi a kan 34 seconds ta amfani da hannu mai ciwo kawai. 3 sets na 15 maimaitawa, kowace rana. Fara da 0.51 kg kuma ƙara 0.5 kg kawai da zarar ka gama duka uku ba tare da flare-up ba da safe.

A gefensa, a duk lokacin da

Ƙarƙashin ƙuƙwalwa da ƙuƙwalwa tare da guduma ko 1 kg bar: 3 x 121515 kowane hanya.
Riƙewa yana riƙe: 3 x 30 seconds a kusan 50% na iyakar ƙoƙari.
Kafadun da kuma scapula, 23 sau a mako: fuska janye 3 x 15 da waje juya 3 x 1215.15.

Ka yi tsammanin 612 makonni kafin a ga ci gaban. Yawancin mutane suna samun sauƙi cikin shekara guda ba tare da yin wani aiki ba.

Abin da bai cancanci lokacinku ba

Ka huta sosai. Ciwo ya ragu, jijiyar ta raunana, kuma duk ya sake dawowa a cikin mako na farko na horo.
Magungunan maganin kumburi da kwayoyi. Bayan 'yan sa'o'i na jin zafi, babu canji ga tendon kanta.
Da kankara. Saukewa na ɗan gajeren lokaci, minti 10 zuwa 15, babu wani abu da ya wuce hakan.
Ƙarƙashin ƙarfin ƙarfin. Zai iya taimaka maka na awanni 2 da 4 a rana yayin da kake aiki, amma ba zai gyara komai da kansa ba.

Idan har yanzu yana ciwo bayan makonni takwas, matsalar ba wai ba ka huta sosai ba ne matsalar ita ce wani abu a cikin makon da kake ciki yana ci gaba da ciwo a cikin wannan jijiyar.

Lokacin da za ka je wurin likita

Ciwo na tsawon makonni 688 duk da canje-canjen horo.
Ƙarƙashin ƙusa ko ƙyama a yatsunsu, ko raunin riƙewa wanda ke ci gaba da tsanantawa.
Ciwo da ke farkawa da dare ko kuma yana cikin hutawa.
kumburi, ja, zafi a kan haɗin gwiwa, ko zazzabi.
Wani fashewa a lokacin ɗagawa, ko rashin iya daidaitawa ko lanƙwasa gwiwar hannu.
Ciwo yana tafiya daga wuyansa zuwa kafada da hannu wanda yawanci ba gwiwar hannu ba.

Gajerun bayanai

Tennis elbow ne mai yawa mai yawa; abin da ya saba da shi shi ne tsalle a cikin janyewar ƙara da kuma tsalle-tsalle a cikin mako guda.
Kada ka daina horo yanke ƙarfin jan ta 3050%50% kuma musanya madaidaiciyar sanduna da madaidaiciyar madaidaiciya don tsaka tsaki.
Isometric yana riƙe da 45 seconds x 45, sau biyu a rana don makonni biyu; sa'an nan kuma eccentrics 3 x 15 tare da 34 na biyu ƙasa, kowace rana.
Ciwo har zuwa 34/4/10 a lokacin motsa jiki yana da kyau idan ya kwanta cikin sa'o'i 24; sama da haka, rage kaya.
Nemi likita idan ya wuce makonni 6 zuwa 8 ko kuma idan akwai ƙuƙwalwa, ciwo na dare, kumburi ko rasa kewayon motsi.