Ciwon babban yatsan a cikin mutanen da suke motsa jiki: Dalilan da Za Su Sa Ka Canja da Kuma Lokacin da Za Ka Je Wurin Likita

Yatsarka tana cikin kusan kowane aiki a dakin motsa jiki, kuma sai ka lura da shi sa'ad da ya fara gunaguni game da murfin kwalba ko kuma aikinka na farko. Ciwon yatsa a cikin mutanen da ke motsa jiki ba safai yake zuwa daga motsi ɗaya ba yawanci horo ne, aiki da wayar tarho a cikin makonni da yawa. Yawancin lokuta suna warwarewa cikin makonni 4 zuwa 8, amma idan ka canza wani abu na musamman maimakon jira.

Dalilin da yasa babban yatsa ya ɗauki nauyin da ya fi kama da shi

Tushen babban yatsan shine haɗin gwiwa, wanda shine kawai irin sa a hannu, wanda shine dalilin da yasa babban yatsan zai iya motsawa a fadin dabino zuwa ƙarshen ɗan yatsa. Ana biyan wannan motsi a cikin kwanciyar hankali: Idan ka danƙa wani abu da nauyin 5kg na ƙarfin yatsan, ƙarfin a cikin haɗin gwiwa yana cikin tsari na 50kg, saboda ƙuƙwalwar ta takaice. Dukan waɗannan abubuwa suna da wuya a yi amfani da su.

Na biyu: jijiyoyin da ke jan yatsan hannu da baya suna wucewa ta hanyar kunkuntar rami a gefen yatsan hannu. Da zarar wannan ramin ya zama mai haushi, duk abin da ya miƙa babban yatsa yayin da wuyan hannu ke nunawa zuwa ƙaramin yatsa yana ciwo ɗauke da kettlebell, manomi yana tafiya, karɓar jaka daga ƙasa, riƙe da mashaya a kusurwar kusurwa.

Dalilan da suka fi kowa a cikin mutanen da ke ɗaga kaya

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Ciwo yana kan babban yatsan hannu, santimita ɗaya zuwa biyu sama da haɗin gwiwa, kuma yana ƙara muni yayin ɗaukar kaya a hannu ɗaya ko juya maɓalli. Gwajin gaggawa: saka babban yatsa a cikin dunƙule, rufe yatsunsu a kan shi, sa'annan ka juya wuyan hannu zuwa ga ɗan yatsa. Ciwo mai tsanani a daidai wurin alama ce mai ƙarfi. Yawancin lokaci yakan bayyana bayan tsalle a cikin janyewar girma ka ce, daga 8 zuwa 15 janyewar saiti a mako.

Ciwon haɗin gwiwa na ƙafar babban yatsa (ƙarancin haɗin gwiwa)

Yana da yawa bayan shekara 40. Ciwon yana daidai a kan ƙwanƙwasa a gindin babban yatsan, tare da ƙwanƙwasawa, ƙwanƙwasawa da ƙuntatawa da matsaloli tare da lids. Wannan matsala ce ta gidajen abinci, ba matsalar jijiyoyi ba, saboda haka rage ƙarfin tsotsa yana taimakawa kuma ƙarin shimfiɗa yawanci ba ya taimakawa.

Ƙarƙashin 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 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 ƙ

Wani rauni mai tsanani: babban yatsa ya karkata zuwa gefe a lokacin da ya fadi, lokacin da dumbbell ya zame daga matsayi na rabin karkata, ko lokacin da hannun ya kama bar. Ya kumbura cikin awa guda kuma tsotsa tsakanin babban yatsa da yatsan hannu yana da rauni ko kuma ba zai yiwu ba. Wannan ba wani abu ba ne da za ka horar da kanka.

Ƙarƙashin ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙw

Yatsan yatsa yana kama ko kuma yana dannawa idan ka tanƙwara shi, mafi muni da safe, wani lokaci yana bukatar sauran hannun ya daidaita shi. Yana waƙa da maimaita matsawa mai ƙarfi: riƙe da ƙugiya, sanduna masu kauri, hawa, kettlebells.

Ƙarin kaya mai sauƙi

Babu kumburi, babu dannawa, ciwo yana bayyana awa 12 zuwa 24 bayan horo kuma ya ɓace cikin kwanaki 2 zuwa 3. Kusan koyaushe yana bin tsalle-tsalle ko sauyawa zuwa sandar mai kauri.

Abin da za a canja a makonni biyu na farko

1. Kada ka daina horar da kanka gaba ɗaya. Ka rage nauyin da kake yi da kashi 30 zuwa 50 cikin ɗari a lokacin da kake yin motsa jiki da ke sa ciwo ya yi yawa kuma ka rage ciwo zuwa kashi 3 cikin 10 ko kuma ƙasa da hakan.
2. Yi amfani da madauri don duk janyewa sama da 70% na 1RM: tsalle-tsalle, jerin, da kuma motsa jiki. Wannan yana dauke da babban rabo na ƙarfin riƙewa daga babban yatsa.
3. Ka ajiye riƙewar ƙugiya na makonni 3 zuwa 4. Maimakon haka, ka yi amfani da igiyoyi ko kuma ka riƙe shi da hannu biyu.
4. A kan matsin lamba ka riƙe babban yatsa a kusa da sandar don aminci, amma ka motsa sandar kusa da gindin dabino, a ajiye ta a kan hannun hannu maimakon a tsakiyar hannun.
5. Canja zuwa tsaka tsaki rike don makonni 2 zuwa 3: dumbbells, m rike, igiya, V-riƙe.
6. Kettlebells fiye da 16 kg: rage ɗaukarwa zuwa 3 x 20 mita maimakon 3 x 60, kuma tsallake yin amfani da hannu ɗaya.
7. Ƙarƙashin jiki da duk abin da ke da hannayen hannu a ƙasa: Yi amfani da hannayen hannu ko dumbbells don wuyan hannu ya kasance tsaka tsaki.
8. Wayarka tana da muhimmanci. Yin amfani da yatsun hannu na awa biyu zuwa uku a rana yana sa jijiyoyin su yi fushi ka juya zuwa yatsun ka ko kuma ka yi amfani da hannayenka biyu.

Dokar sashi: har zuwa 3/10 zafi a lokacin saiti, kuma ba muni da safe na gaba fiye da ranar da ta gabata. Idan safiya ta fi muni, zaman da ya gabata ya yi yawa.

Ayyuka da kuma allurai

• 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 ƙira: Ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙ
• Ƙididdigar ƙididdigar ƙididdiga: 0.5 zuwa 1 kg, 3 x 15, saukarwa a kan 3 seconds, sau 3 a mako; aiki har zuwa 2 kg a kan makonni 4.
• Ƙarƙashin yatsunsu tare da madauri: 3 x 20, kullum yana daidaita dukkan matsi.
• Ƙarƙashin yatsan hannu: yatsan yatsa zuwa kowane yatsan yatsa, riƙe da 5 seconds, 2 zagaye, sau biyu a rana.
• Ƙarƙashin ƙafar hannu da wuyan hannu: Kwana 10 zuwa 14 a rana don De Quervain, kuma ba fiye da makonni 3 ba, ko kuma hannun ya yi tsananin.
• Ƙanƙara: 10 zuwa 15 minti, 2 zuwa 3 sau a rana, don na farko 72 hours bayan wani walƙiya.

Ta yaya za ka san cewa yana tafiya daidai?

Maidowa yana bin tsari mai yiwuwa: rigar safiya ta fara sauka, sannan ciwo yayin ayyukan yau da kullun, kuma kawai ciwo yana ci gaba da aiki. Idan bayan makonni 3 nauyin daya ya yi zafi sosai, shirin yana aiki ƙara kusan 10% a mako kuma jira makonni 6 zuwa 10 don dawowa gaba ɗaya. Idan babu wani abu da ya faru bayan makonni 4 zuwa 6, maimaita wannan hanyar ba zai taimaka ba.

Lokacin da za ka je wurin likita

• Ka ji wani abu yana fashewa ko kuma yatsan ya tanƙwara, ya kumbura cikin awa ɗaya, kuma ba za ka iya ɗaure takarda ka duba shi cikin 'yan kwanaki ba, tun da yake raunin da ya faru yana bukatar tiyata.
• Babban yatsa ya kulle a cikin wani wuri mai lankwasa kuma dole ne ka daidaita shi da sauran hannu.
• Rashin jin daɗi ko ƙaiƙayi a babban yatsa da yatsan da ke farkawa da dare.
• Redness, zafi da zazzabi sama da 38 ° C a rana guda, wannan ba wuce kima.
• Faduwa ko bugun kai tsaye tare da lalacewar gani ko rashin iya motsa babban yatsa ana buƙatar hoto don kawar da karyewa.
• Ciwo na tsawon makonni 6 duk da rage nauyi, ko ƙarfin riƙewa fiye da 20% ya fi rauni fiye da sauran gefen.

Gajerun bayanai

• Ciwon yatsa kusan ba ya faruwa daga motsi ɗaya nemi tsalle a cikin ƙara janyewa, riƙe ƙugiya, sanduna masu kauri ko awanni na gungurawa.
• Rage kaya 30 zuwa 50% a kan motsa jiki mai raɗaɗi, ƙara madauri sama da 70% na 1RM, kuma ku tafi tsaka-tsaki don makonni 2 zuwa 3.
• Yi isometrics na kamawa 5 x 30 seconds kowace rana tare da karkatar da radial tare da 0.5 zuwa 1 kg, 3 x 15, sau uku a mako.
• Ka yi la'akari da ci gaban da ka samu ta wajen yadda kake ji da safe da kuma ciwon da kake ji a washegari, ba yadda kake ji ba.
• Kumbura cikin awa daya, yatsan hannu mai kulle, ƙarancin dare, ko ciwo bayan makonni 6 yana nufin ganin likita.