Ubuhlungu be-Brachioradialis

-Delile

• Yini i-brachioradialis?
• Izimpawu zobuhlungu be-Brachioradialis
• Yini ebangela ubuhlungu be-brachioradialis?
• Ukwelashwa kobuhlungu be-Brachioradialis
• Ububanzi bokunyakaza
• I-Isometrics
• Ukuqeqeshwa kwamandla
• Ukuthatha

Ubuhlungu be-Brachioradialis nokuvuvukala

Ubuhlungu beBrachioradialis imvamisa ubuhlungu bokudubula engalweni yakho noma endololwaneni. Kuvame ukudideka ngendololwana yethenisi. Ngenkathi zombili zivame ukubangelwa ukusetshenziswa ngokweqile nokuqina ngokweqile, indololwane yethenisi ukuvuvukala kwamathenda endololwaneni yakho nobuhlungu be-brachioradialis buqonde ngqo kulesi sihlunu.

Yini i-brachioradialis?

I-brachioradialis iyisicubu ezingalweni zakho. Isuka engxenyeni engezansi ye-humerus (ithambo elide engalweni yakho ephezulu) liye endaweni (ithambo elide ohlangothini lwesithupha lengalo yakho). Kubizwa nangokuthi imisipha kaVenke.

Imisebenzi eyinhloko ye-brachioradialis yile:

• i-forearm flexion, ephakamisa ingalo yakho lapho ugoba indololwane yakho
• ukubiza ngengalo, okusiza ukushintshanisa ingalo yakho ukuze isandla sakho sibheke phansi
• i-forearm supination, esiza ukushintshanisa ingalo yakho ukuze intende ibheke phezulu

Izimpawu zobuhlungu be-Brachioradialis

Uphawu oluvame kakhulu lobuhlungu be-brachioradialis ukuqina ngokweqile kwemisipha engalweni yakho. Lokhu kungadala ubuhlungu engalweni yakho nasendololwaneni. Ubuhlungu buyaqina lapho usebenzisa imisipha yakho yengalo.

Ungase futhi ube nobuhlungu ku:

• emuva kwesandla sakho
• umunwe wokukhomba
• isithupha

Izenzo ezingadala ubuhlungu zifaka:

• ephendula intambo yomnyango
• ukuphuza ngenkomishi noma umug
• ukuxhawula umuntu
• ephendula isikulufini

Yini ebangela ubuhlungu be-brachioradialis?

Isizathu esivame kakhulu sobuhlungu be-brachioradialis yi-overexertion. Uma ulayisha ngokweqile imisipha yakho ye-brachioradialis isikhathi eside, izoba ithenda futhi, ekugcineni, ibe buhlungu.

Yize umsebenzi wezandla nokwenyusa izinsimbi kuyizimbangela ezimbili ezivame kakhulu, okunye ukunyakaza okuphindaphindayo kusuka ekudlaleni ithenisi kuya ekuthayipheni ikhibhodi nakho kungaletha izimpawu.

Ubuhlungu be-Brachioradialis bungadalwa nawukulimala kokuthintana ngokomzimba njengokuwa noma ukushaywa ngento enzima.

Ukwelashwa kobuhlungu be-Brachioradialis

Njengokulimala okuningi kwe-overexertion, ngokushesha ongaphatha izinhlungu ze-brachioradialis, kungcono.

Ukulandela indlela ye-RICE kungasebenza:

• Phumula. Nciphisa ukusetshenziswa ngangokunokwenzeka phakathi namahora angama-72 ngemuva kokuqala kobuhlungu.
• Iqhwa. Ukunciphisa ukuvuvukala nokuvuvukala, kufanele usebenzise iqhwa imizuzu engama-20 njalo emahoreni amabili.
• Ukucindezela. Ukwehlisa ukuvuvukala, bopha ingalo yakho ngokukhululeka ngebhandeshi lezokwelapha.
• Ukuphakama. Ukuze unciphise ukuvuvukala, gcina ingalo yakho nengalo yakho iphakeme.

Uma isisu sakho se-brachioradialis silulama futhi ubuhlungu sebudambile, izivivinyo ezithile zingathuthukisa amandla emisipha. Lokhu kungasiza ukuvimbela izehlakalo ezizayo. Ezinye izivivinyo ezinconyiwe zifaka:

Ububanzi bokunyakaza

Ukuzivocavoca kwebanga lokunyakaza ikakhulu kuqukethe ukuzelula. Ukuhamba okuyisisekelo kufaka ukugoba indololwane yakho nokujikisa isihlakala sakho. Uma ufuna ukwelula okuthuthuke kakhulu, nweba izingalo zakho ngemuva kwakho bese uthinta izandla zakho ndawonye.

I-Isometrics

Ukuqedela izivivinyo ze-isometric, hola imisipha yakho ye-brachioradialis bese uyibamba isikhathi esithile esibekiwe. Ukwenza ukuhamba kube nzima kakhulu futhi kubangele ukunweba okujulile, bamba i-dumbbell encane.

Ukuqeqeshwa kwamandla

Udokotela we-physiotherapist angakwazisa uma usukulungele ukuqala ukuphakamisa izinsimbi. Uma kunjalo, bazoncoma izivivinyo ezingahlanganisa ama-barbell curls nama-dumbbell hammer curls.

Ukuthatha

Uma uqaphela ubuhlungu engalweni yakho noma endololwaneni lapho wenza izinto ezifana nokuvula insimbi yomnyango noma ukusebenzisa i-screwdriver, kungenzeka ukuthi usebenzise i-brachioradialis muscle yakho ngokweqile. Yize kuvame ukudideka ngendololwane yethenisi, ubuhlungu be-brachioradialis buhluke kakhulu futhi budinga ukwelashwa okuhlukile.

Isikhathi esiningi, ungakwelapha lokhu kulimala ekhaya. Uma ubuhlungu nokuvuvukala kungapheli, bheka udokotela wakho ukuthola ukuxilongwa okuphelele nezincomo zokwelashwa.