Xanuunka lugta (Golfer's Elbow): Sababta ay u qabtaan kuwa kor u qaada, waxa ay beddelaan iyo goorta ay dhakhtar u tagto

sababta xanuunka lugta gudaha uu ugu muuqdo dadka kor u qaada, waxa aad isbedeleyso tababarkaaga todobaadkan, tababarada dhabta ah ee shaqeeya, iyo goorta aad dhakhtar la tagto.

xanuunka gudaha garabka, ee ku yaal qalfoofka lafaha ee aad dareento markaad gacanka laalaato, waa mid ka mid ah cabashooyinka ugu badan ee dadka si joogto ah kor u qaada. waxaa loo yaqaan "golfer's elbow" ama "medial epicondylitis" waxaana caadi ahaan aan waxba ka qaban golf-ka waxay ka timaadaa jiidashada, qabashada adag, iyo kordhinta mugga si ka dhakhso badan sida unuggu u hagaajin karo. Xaaladaha badankood waxaa lagu xaliyaa isbedelka tababarka iyo shaqada la beegsaday, ma ahan saddex bilood oo nasasho ah.

sidee loo ogaadaa waa sidan

Gacanta golfo ayaa ku xanuunsan hal meel oo gaar ah. Fartaada ku riix dhinaca gudaha ee laabtaada (dhinaca jirkaaga ugu dhow marka gacantaada ay hore u jeeddo) waxaadna arki doontaa meel u eg cidiyaha oo si cad uga jilicsan wax kasta oo hareeraheeda ah. Xanuunku wuu sii darayaa marka aad:

si adag u qabsashada, tusaale ahaan inta lagu jiro kor u qaadista jirka ama socodka beeralayda;
u jiid curcurka gacantaada si aad u difaacdo;
hoos u wareeji gacantaada si aad u adkeysato iska caabin, sida inaad wareejiso furfurmo;
jiid jiid, jiid, jiid, gaar ahaan gacanta hoose.

Haddii xanuunku yahay dhinaca dibada ee lugta, taasi waa lugta tennis-ka; xeerarka waa isku mid, muruqyada way kala duwan yihiin. Haddii halkii aad ka heli lahayd meel jilicsan oo aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareento in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso in aad ku dareyso inaad inaad inaad inaad inaad inaad inaad inaad inaad inaad inaad ku dareyso in aad ku dareyso in aad ku dare.

Maxaa u keena in dadka kor u qaada ay helaan

Xarkaha gacanta ee laysku xiro ma dhaco isla markiiba. way iska daayaan marka culeyska uu ka sii kordho sida ay unuggu u qabsan karo. Xaaladaha caadiga ah:

kor u kaca mugga. Ka baxitaanka 8 ilaa 18 jeer oo shaqo ah toddobaadkii laba ama saddex toddobaad waa caadiga. Xarkaha ayaa si tartiib tartiib ah ugu habboon muruqyada, badanaa 6 ilaa 12 toddobaad.
Wax badan oo shaqo ah oo toos ah. Xidhmooyinka toosan ee la isku xiro ayaa gacanta ku xidhaya oo si buuxda u dhigaya oo ay u wareejiyaan dhammaan cadaadiska isku xidhka.
Xadhig xadka. kor u qaadida dharka oo aan lahayn suunka 85% ka badan hal-celintaada ugu badan waxay ka dhigan tahay in laamaha gacantaada ay si buuxda u shaqeeyaan, taasina waxay ku dartaa wax kasta oo kale.
tababarka qabashada dheeraadka ah. Xidhayaasha, kuwa la xidhay, kuwa la socday iyo xidhmooyinka qaro weyn ee isla usbuuca si fudud ayey u kordhisaa 300 ilaa 400 ilbiriqsi oo ah ugu badnaan.
Ma aha mid ku filan. Isku dayga isku mid ah ee jiidashada 5 ama 6 maalmood usbuucii oo 5 ilaa 6 saacadood oo hurdo ah ma siiyaan meel ay jiidku ku soo kabsado.

Maxaa isbedelaya labadii toddobaad ee soo socota

Hadafku maaha xanuun la'aan, waa xakamaynta: aan ka badnayn 3 ka mid ah 10 inta lagu jiro isku-darka, oo aan ka sii darn subaxdii xigta.

hoos u dhig miisaanka kor u qaadista xanuunka leh 30 ilaa 50% oo ka shaqee 8 ilaa 12 celcelis halkii aad ka shaqeyn lahayd 3 ilaa 5.
Isku bedel gacanta hoose ee gacanta dhexdhexaadka ah ama gacanta sare ee wax kasta oo aad jiidato.
Ku bedel barta toosan ee shaqada biceps-ka barta EZ ama dumbbells-ka oo lagu hayo qabasho dhexdhexaad ah.
Isticmaal suunka wax kasta oo ka badan 80% ee ugu badnaan hal mar si gacanta aysan u noqon mid xaddidan.
Iska yaree shaqada si toos ah u qabashada iyo ku dheji dheereynta 2 ilaa 3 toddobaad.
Yaraynta tirada jiidashada toddobaadlaha ah, tusaale ahaan 16 nooc ilaa 8 ilaa 10, ka dibna ku dar 2 nooc toddobaadkii marka xanuunku hoos u dhaco.

Cadaadiska, lugaha iyo qalbiga ayaa sida caadiga ah u sii jiri kara sida ay yihiin. Jooji inaad ku burburiso barta kursiga qabashada fudud ayaa inta badan si deg deg ah u yareysa xanuunka.

Shaqada runtii caawisa

Xarkaha ma wanaagsana nasashada, waxay ka wanaagsanaadaan culeysyada kala duwan. Saddex wax, laba ilaa saddex jeer usbuucii, 10 ilaa 12 daqiiqo wadarta:

Xadhigga curyaanka ee la isku xiro. Gacanta hore ee ku tiirsan bowdadaada, oo gacmahaaga kor u jeeda, miisaanka 1 kg (dhalo biyo ah oo 500 g ah ayaa ku habboon bilowga). kor u qaad gacanta kale, kadibna hoos u dhig 4 ilbidhiqsi. 3 nooc oo 12 ilaa 15 ah.
Isometric qabashada ayaa qabta. Ku adkeey kubad jilicsan ama maryo la duubay qiyaastii 50 ilaa 70% ugu badnaan, 5 nooc oo 30 ilaa 45 ilbiriqsi ah, oo leh 60 ilbiriqsi oo nasasho ah.
Codka iyo codka. Ku hay marmar ama gacan hal dhamaad, lugta ku dhuunta, gacmaha kor iyo hoos u wareeji 3 ilbidhiqsi, 3 nooc oo 12 ilaa 15 dhinac ah.

Horumarinta: ku dar 0.5 kg ama 2 jeer 7 ilaa 10 maalmoodba mar. Waqtiga macquulka ah ee hagaajinta muuqata waa 6 ilaa 12 toddobaad, ma ahan 5 maalmood.

Xeer ku saabsan dareenka oo dhan: haddii xanuunka inta lagu jiro jimicsiga uu ku jiro 3 ilaa 4 ka mid ah 10 iyo subaxdii xigta uusan ka sii darnayn maalintii ka hor, culeyska waa hagaagsan yahay.

Maxaa kaa caawin kara wax ka yar intaad u malaynayso

nasashada buuxda waxay yareyneysaa xanuunka inta aadan waxba qaban, kadibna wax waliba way soo noqdaan marka aad ku noqotid jimicsiga, maxaa yeelay jiirka ayaa hadda ka daciifsan sidii hore. Barafku wuxuu yareeyaa calaamadaha 10 ilaa 15 daqiiqo waxna kama bogsado. Xarkaha hooska laabta ayaa yareyn kara xanuunka inta lagu jiro jimicsiga, laakiin waa laalaab, ma aha wax lagu hagaajin karo. Gacantaada kor u rogista ayaa kuu siinaysa saacad ama laba oo nasasho ah wax kalena kuma jiraan.

Waxyaabaha yaryar ee dardar galiya

Hel 1.6 ilaa 2.0 g oo borotiinka ah halkii kiilo oo miisaanka jirka qof miisaanka jirka ah 80 kg oo qiyaastii 130 ilaa 160 g maalintii, oo loo qaybiyo 4 cunto oo 30 ilaa 40 g ah. 7 ilaa 9 saacadood hurdo. Haddii aad billo badan ku jirtay cunto yar oo kaloori ah, soo kabashada xididdada ayaa qaadan doonta waqti dheer.

Goorta la raadsado dhakhtar

Qaniinyada, dareenka ama daciifnimada faraha, gaar ahaan faraha yar iyo kuwa giraanta.
xanuunka bilaabmay markii uu dhaco, dhaawac ama dhaawac degdeg ah, oo uu ku jiro bararka ama dhuumaaleysiga.
Ma awoodi kartid inaad si buuxda u toosi karto ama u laabato garabka.
xanuunka habeenkii kaa soo toosiya ama aan ka fiicnayn 6 ilaa 8 toddobaad oo tababarka la beddelay kadib.
hoos u dhac cad oo xoogga qabashada ah, oo qalab gacmahaaga ka soo daaya.
Qabowga, kulaylka, bararka iyo qandhada si deg deg ah u daawada.

Qoraalka gaaban

Gacanta gacmaha waa xanuun ku dhaca gacmaha gudaha, sida caadiga ah ka soo baxa kor u kaca degdegga ah ee jiidashada iyo mugga qabashada.
Ha joojin tababarka miisaanka 30 ilaa 50% yaree, qabashadaada beddelo, oo hoos u dhig 8 ilaa 10 jiid toddobaadkii.
Samee curinta curcurka 3 x 12-15, qabashada isometric waxay qaadataa 5 x 30-45 ilbiriqsi, iyo shaqada soo-saarista 3 x 12-15, laba ilaa saddex jeer usbuucii.
Ilaa 3 ka mid ah 10 xanuun inta lagu jiro isku-darka waa la aqbali karaa; haddii ay ka sii darto subaxdii xigta waxay ka dhigan tahay inaad xad dhaaftay.
U tag dhakhtarka haddii aad dareento qaniinyada, daciifnimada, bararka, dhaawaca cad, ama haddii aan wax horumar ah dhicin 6 ilaa 8 toddobaad kadib.