Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ciwon Ci Abin da Ya Sa Yake Shafan Masu Horarwa da Kuma Abin da Zai Canja

Mataki na farko da safe yana taɓa diddigenka kamar ka taka kan dutse mai kaifi, kuma bayan minti biyar zuwa goma na tafiya ya daidaita kuma ka manta da shi har sai gobe da safe. Wannan shi ne mafi na kowa labarin tsakanin mutanen da suka horar da kai a kai, da kuma kalmar ƙwanƙwasa ƙwanƙwasa yana nuna maka hanyar da ba daidai ba. Wannan ci gaban ƙashi yana nunawa a cikin X-ray a dubban mutane ba tare da wata alama ba; abin da ke ciwo shine ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar 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

Dalilin da ya sa ya ke kai wa mutanen da ke horarwa hari

Ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙ Yana ba da saboda canji ƙafarka ba ta sami lokacin daidaitawa ba. A aikace kusan koyaushe wani abu ne daga wannan jerin:

• Saukowa cikin girma. Daga kilomita 15 zuwa 30 na gudu a cikin makonni biyu, ko daga zaman biyu zuwa hudu a mako.
• Tsalle-tsalle da yawa a lokaci guda. Tsallake igiya, biyu da ke ƙasa, tsalle-tsalle na akwatin 200 zuwa 400 saukowa a cikin zaman daya yana da nauyi mai tsanani ga ƙafa wanda ba'a amfani da shi ba.
• Sabbin takalma. Tafiya daga 10 mm daga diddige zuwa yatsun kafa zuwa 4 mm ko zuwa farar ƙafa yana canzawa da yawa aiki akan calf da fascia.
• Ƙaramin maraƙi da ƙafa mai rauni. Idan ba za ka iya yin motsa jiki 25 ba, sai ka gaji kafin ka gama aikin kuma ka san bambancin.
• Sauran ranarka. Sa'o'i takwas zuwa goma na tsaye a kan kankare ko tayal da kuma horo ya fi ɗaukar nauyi fiye da zaman shi kaɗai.
• Ƙara yawan jiki. Kilogiram biyar zuwa takwas da aka kara a cikin hunturu suna nunawa a kowane mataki.

Shin lalle ne fascia ne

Hoton da aka saba gani: ciwo a cikin ɓangaren ƙasan ƙashin ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙ Idan hotonku ya bambanta, ku yi la'akari da waɗannan:

• Abin da ke ciwo. Ƙara yawan kuɗi da zarar ka yi aiki, yana ciwo idan ka matsa diddige daga bangarorin biyu, kuma yana tashe ka da dare ina tsammanin an karya ƙafar ƙafar.
• Ƙonewa, ƙwanƙwasawa, ko kuma ciwo da ke yaɗuwa zuwa yatsun ƙafa wataƙila jijiya ce.
• Ciwo a bayan diddige, sama da diddige wato tendon na Achilles, matsala daban da wata hanyar daban.

Kwanaki goma zuwa goma sha huɗu na farko

Ba ka daina horo ba, ka canja nau'in kaya. Ka rage yawan gudu da tsalle da kuma gudu da kashi 50 zuwa 70 kuma ka yi amfani da keke da kuma iyo. Ƙarƙashin ƙafar, da kuma dukan aikin jiki ba a taɓa su ba.

Dokar aiki: ciwo har zuwa 3 daga cikin 10 a lokacin motsa jiki abin yarda ne, amma washegari bai kamata ya fi muni ba fiye da na baya. Idan haka ne, taron da ya gabata ya yi yawa. A saka kwalban filastik mai sanyi a ƙarƙashin ƙafa na minti biyar sau biyu a rana, zai sa ka daina jin ciwo sosai amma hakan yana taimaka maka ba magani ba.

Ayyukan da ke canza abubuwa da gaske

Aiki mai nauyi mai nauyi

Ƙafafun kafa suna tashi a gefen mataki, tare da tawul din da aka ninka a ƙarƙashin yatsunsu don su kasance a fili. Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa Sa'o'i uku zuwa sama, sa'o'i biyu a riƙe, sa'o'i uku a ƙasa. Kowace rana.

1. Makonni 1 2: Saiti uku na 12, nauyin jiki kawai, kafafu biyu.
2. Makonni 3 da 4: Saitin 4 na 10, tare da jakar baya 5 zuwa 10 kg.
3. Makonni 5 zuwa 8: 5 sets na 8, tare da 15 zuwa 20 kg, kafa ɗaya idan za ku iya sarrafa shi.
4. Makonni 912: kulawa, saiti uku na 8, sau biyu a mako.

Ba za ku ga sakamako ba cikin kwana bakwai. Za a iya samun ci gaba da kashi 30 zuwa 50 bayan an yi aiki na makonni shida zuwa takwas.

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 ƙwar ƙirar ƙirar ƙirar ƙirar ƙwar ƙirar ƙwar ƙwar ƙirar ƙwar ƙirar ƙirar ƙirar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙ

Ka ratsa kafa mai ciwo a kan ɗayan, ka ja yatsun hannunka har sai ka ji shimfiɗa a ƙarƙashin baka. Ka riƙe na dakika 10, maimaitawa 10, sau uku a rana ɗaya daga cikin waɗannan a gado, kafin ka taɓa ƙasa.

Ƙananan ƙwai da ƙafa

Ka miƙe kafafunka a bango, sau ɗaya tare da gwiwar kai tsaye kuma sau ɗaya a lankwasa, sau 3 sau 30 a rana. Ƙara ƙafar ƙafar ƙafa da kuma ɗagawa, 2 sets na 15 riƙe na 5 seconds.

Takalma da sauran rana

A cikin makonni uku zuwa huɗu na farko, ka guji tafiya babu takalmi a kan tayal da katako; ka sayi takalmi na cikin gida da ke da ƙafa mai ƙarfi kuma ka saka shi da zarar ka tashi daga gado. Kada ka canja irin takalman da kake sakawa ko kuma ka canja takalman da ba su da takalma sosai. Ƙarƙashin ƙafarsa da kuma jingina da ke taimakawa a cikin kwanaki masu tsawo babu wanda ya warkar da kome, amma suna samun lokaci yayin da aikin ƙarfin ya yi aikinsa. Idan ka yi nauyi sosai, idan ka rage kashi 4 zuwa 5 cikin ɗari, hakan zai sa ka samu sauƙi a kowane mataki da ka ɗauka, kuma yawan gina jiki da kake ci zai iya sa ka riƙe tsokoki yayin da kake rage yawan motsa jiki.

Komawa ga gudu da tsalle-tsalle

Ka'idar dawowa ba kalandar ba ce, sai da safe: Safiya uku a jere da ciwo a ƙasa da 2 daga 10, da minti 30 na tafiya mai sauri ba tare da fashewa ba. Sai ka soma da yin gudu na minti ɗaya da kuma yin tafiya na minti biyu, jimillar minti 20, kowace rana. Kada ka ƙara yawan abin da kake karantawa fiye da kashi 10 cikin ɗari a mako. Tsalle-tsalle, tsalle-tsalle na igiya, da tsalle-tsalle suna zuwa na ƙarshe, makonni huɗu zuwa shida bayan wannan gudu na farko.

Kuskuren da aka fi yi shi ne rashin yin aiki sosai. Yana ɗaukar makonni uku gaba ɗaya kuma ya dawo zuwa girman da ya gabata fascia yana ɗaukar wannan bugun a kan ƙafa mai rauni.

Lokacin da za ka je wurin likita

• Babu wani ci gaba bayan makonni shida zuwa takwas na aiki na yau da kullum.
• Ciwo yana tashe ka da dare ko kuma yana cikin lokacin da kake hutawa.
• Ƙarƙashin ƙafar ƙafa ko yatsun ƙafa.
• kumburi, ja, zafi, ko zazzabi.
• Wani ciwo mai tsanani da ke cike da ciwon kai, sannan kuma a kan kafa yiwuwar fascia.
• Ciwo a duka diddige a cikin saurayi, musamman tare da ƙwanƙwasawa na safe ko wasu 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 ƙwayo
• Kana da ciwon sukari ko kuma sanannun matsalar jini a kafafu kada ka jira sati shida.

Gajerun bayanai

• Ciwo a farkon matakai na safe shine fascia, ba ƙuƙwalwar da ke cikin X-ray ba.
• Kada ku daina horo rage girman tasirin da kashi 50 zuwa 70 cikin dari kuma ku ci gaba da ƙarfin jiki da motsa jiki wanda ba ya haɗa da sauka.
• Babban mahimmancin farfadowa shine tayar da diddige tare da tawul a ƙarƙashin yatsunsu: daga nauyin jiki 3x12 har zuwa 5x8 tare da 152020 kg, kowace rana, har tsawon makonni 12.
• Ƙarƙashin fascia, 10 riƙe na 10 seconds, sau uku a rana, ciki har da kafin ka fara tashi daga gado.
• Makonni shida zuwa takwas ba tare da ci gaba ba, ciwo na dare, ƙuƙwalwa, ko kumbura je ka duba shi.