Ubuhlungu beBrachioradialis

Umxholo

• Yintoni ibrachioradialis?
• Iimpawu zentlungu yeBrachioradialis
• Yintoni ebangela iintlungu ze-brachioradialis?
• Unyango lweentlungu zeBrachioradialis
• Uluhlu lwesindululo
• Isometric
• Uqeqesho lwamandla
• Ukuthatha

Iintlungu zeBrachioradialis kunye nokudumba

Intlungu yeBrachioradialis ihlala iyintlungu yokudubula kwingalo yakho okanye engqinibeni. Ihlala ididekile ngengqiniba yentenetya. Ngelixa zombini zibangelwa kukusetyenziswa gwenxa kunye nokugqithisa kakhulu, ingqiniba yentenetya kukudumba kweethoni kwibhokhwe yakho kunye nentlungu ye-brachioradialis ngokuthe ngqo kwesi sihlunu.

Yintoni ibrachioradialis?

I-brachioradialis sisihlunu kwiingalo zakho. Iyakhula ukusuka kumazantsi e-humerus (ithambo elide kwingalo yakho ephezulu) ukuya kwi-radius (ithambo elide kwicala lesithupha lengalo yakho). Ikwabizwa ngokuba sisihlunu seVenke.

Imisebenzi ephambili ye-brachioradialis yile:

• i-forearm flexion, ephakamisa ingalo yakho xa ugoba ingqiniba
• isibhengezo sangaphambili, esinceda ukujikeleza ingalo yakho ukuze isundu sijonge phantsi
• i-forearm supination, enceda ukujikeleza ingalo yakho ukuze intende ijonge phezulu

Iimpawu zentlungu yeBrachioradialis

Olona phawu luqhelekileyo lweentlungu ze-brachioradialis kukuxinana okugqithisileyo kwezihlunu kwingalo yakho. Oku kunokubangela iintlungu kwingalo yakho nakwingqiniba. Intlungu iyaqina xa usebenzisa izihlunu zakho zangaphambili.

Unokufumana iintlungu kwi:

• ngasemva kwesandla sakho
• umwe wesikhombi
• ubhontsi

Izenzo ezinokubangela iintlungu zibandakanya:

• ukuguqula idonco
• ukusela ngekomityi okanye ikomityi
• ukuxhawula umntu
• ukujika i-screwdriver

Yintoni ebangela iintlungu ze-brachioradialis?

Esona sizathu siqhelekileyo sentlungu ye-brachioradialis yi-overexertion. Ukuba uyalayisha ngaphezulu imisipha yakho ye-brachioradialis ixesha elide, iya kuba yithenda kwaye, ekugqibeleni, ibe buhlungu.

Nangona umsebenzi wezandla kunye nokuphakamisa ubunzima zizinto ezibini eziqhelekileyo, ezinye iindlela zokuphindaphinda ukusuka ekudlaleni i-tennis ukuthayipha kwibhodibhodi kunokuzisa iimpawu.

Intlungu yeBrachioradialis inokubangelwa kukwenzakala emzimbeni njengokuwa okanye ukubethwa yinto enzima.

Unyango lweentlungu zeBrachioradialis

Njengokwenzakala okuninzi kwe-overexertion, ngokukhawuleza unokunyanga iintlungu ze-brachioradialis, ngcono.

Ukulandela indlela yeRICE kunokusebenza:

• Phumla. Nciphisa ukusetyenziswa kangangoko kunokwenzeka kwiiyure ezingama-72 emva kokuqala kwentlungu.
• Umkhenkce. Ukunciphisa ukudumba nokudumba, kuya kufuneka ufake umkhenkce kangangemizuzu engama-20 qho kwiiyure ezimbini.
• Uxinzelelo. Ukunciphisa ukudumba, songa ngokukhululeka ingalo yakho ngebhandeji lonyango.
• Ukuphakama. Ukunciphisa ukudumba, gcina ingalo yakho kunye nengqiniba iphakanyisiwe.

Emva kokuba imisipha yakho ye-brachioradialis ichacha kwaye iintlungu ziyadamba, imithambo ethile inokuphucula amandla emisipha. Oku kunokunceda ukuthintela izehlo ezizayo. Olunye uqeqesho olucetyiswayo lubandakanya:

Uluhlu lwesindululo

Imithambo-yeentshukumo zentshukumo ubukhulu becala zibandakanya ukuzolula ngobunono. Ukuhamba okusisiseko kubandakanya ukugoba ingqiniba yakho kunye nokujikeleza isihlahla sakho. Ukuba ufuna ukolula okuphambili, yandisa iingalo zakho ngasemva kwakho kwaye uchukumise izandla zakho kunye.

Isometric

Ukugqiba ukuzivocavoca kwe-isometric, yenza isivumelwano sakho se-brachioradialis muscle kwaye uyibambe ixesha elimiselweyo. Ukwenza intshukumo ibe nzima ngakumbi kwaye ibangele ukolula okunzulu, bamba i-dumbbell encinci.

Uqeqesho lwamandla

I-physiotherapist inokukwazisa ukuba ngaba ukulungele ukuqala ukuphakamisa ubunzima. Ukuba kunjalo, baya kuncoma ukuzivocavoca ezinokubandakanya ii-barbell curls kunye ne-dumbbell hammer curls.

Ukuthatha

Ukuba uqaphela iintlungu kwingalo yakho okanye engqinibeni xa usenza izinto ezinje ngokujika ikhonkco lomnyango okanye ukusebenzisa iscrewdriver, usenokuba uyisebenzisile kakhulu imisipha yakho yebrachioradialis. Nangona zihlala zididekile ngengqiniba yentenetya, iintlungu ze-brachioradialis zahluke kakhulu kwaye zifuna unyango olwahlukileyo.

Uninzi lwexesha, unokunyanga le nzakalo ekhaya. Ukuba iintlungu kunye nokudumba akuyi kuhamba, jonga ugqirha wakho ukuze ufumane uxilongo olunzulu kunye nengcebiso yonyango.