BAND PULL-APART
Band pull-apart ba game da tura hannuwanku nesa ba ne; aikin horizontal abduction ne wanda ke kawo tsakiyar band kusa da kirji yayin kiyaye tsayin hannu ɗaya.
Band pull-apart wani nau’i ne na horizontal abduction na kafada wanda ake yi ta hanyar shimfiɗa dukkan hannaye zuwa matakin kirji sannan a raba bendi gefe zuwa gefe. Tsokokin gular kafada — ciki har da deltoid na baya, tsakiyar trapezius, da rhomboids — suna aiki tare, kuma tsarin kunnawa zai iya bambanta da matsayi na hannu da hanyar motsi. Nazarin electromyography (EMG) na band pull-apart sun nuna bambance-bambance a aikin infraspinatus, trapezius, da posterior deltoid bisa ga yadda palmar yake (na fuskokin hannu) da bambanci tsakanin hanyar kwance da hanya mai kusurwa. Kada ku rage wannan motsin zuwa kawai “matse scapulae” ko ku yi tsammanin yana magance wata takamaiman matsalar rotator cuff. Maimakon haka, yi amfani da shi bisa la’akari da zangon inda ake iya kiyaye kusurwar gwiwa da tsayin jiki ba tare da tada kafada ba a ƙarfin bendi ɗin da kuke amfani da shi a yanzu.
- Tsokoki na farko
- deltoid na baya · tsakiyar trapezius · rhomboids
- Tsokoki na ƙari
- infraspinatus · teres minor · trapezius na ƙasa
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- horizontal abduction na kafada
Shin band dole ne ya taɓa kirji?
Aʼa. Fara da fifita zangon inda kusurwar gwiwa da jiki suke tsaye. Idan kafadu suna yin shawƙewa ko ƙashin baya yana lankwasa kafin band ya kai kirji, tsaya a wurin kuma rage juriya.
MATAKI ZUWA MATAKI
Matakai 6 don Maimaitawa Guda Cikakke
- 1
Bincika band da sararin da ke kewaye
Ba tare da tsawaita gaba ɗaya ba, duba band ɗin don rabewa, wurare masu laushi, manne, ko canjin launi. Tsaya a wurin da akwai sarari a bangarori biyu da kuma a baya don kada ku buga abubuwa ko mutane. Kada ku yi amfani da band ɗin da ya lalace.
- 2
Daidaita ƙarfin band da tazarar hannu
Riƙe band ɗin da ƙaramin ƙarfin tensiyon don kada ya lankwasa lokacin da kuka miƙa hannuwanku gaba. Idan ba za ku iya kiyaye matsayi na jiki da gwiwa har zuwa ƙarshe ba, yi amfani da band mai laushi ko faɗaɗa tazarar hannuwa. Kada ku nade band ɗin sau da yawa a kusa da hannunku don ƙara masa tsaro.
- 3
Daure ƙafafu da jiki
Sanya ƙafafunku a nisan kwatangwalo kuma kada ku kulle gwiwoyi. Daura ƙirji akan pelvis ɗinku kuma ku ɗan matse ciki da duwawu. Kiyaye wuya tsawo kuma ku kalli gaba.
- 4
Fara da hannaye masu tsayi a matakin kirji
Riƙe hannuwanku kaɗan fiye da fadin kafada kuma miƙa su zuwa matakin kirji. Yi amfani da riƙe na waje (overgrip) tare da bayyan hannaye suna fuskantar sama kuma kiyaye gwiwowin hannu madaidaici. Kada ku kulle gwiwoyi; lanƙwasa su kaɗan don saita kusurwar hagu-da-dama kawai.
- 5
Buɗe dukkan hannuwa zuwa gefe a daidaitaccen sauri
Fitar da numfashi a takaice yayin motsa hannuwanku a sabanin hanyoyi. Kiyaye band a kan layin kwance a matakin kirji tare da kusan babu canji a kusurwar gwiwa, kuma kada ku bari kafadu su tashi zuwa kunne.
- 6
Tsaya cikin zangon da aka sarrafa kuma koma
Dakaci na 1 sakan inda hannayen kusan suna gefen jiki kuma tsakiyar band ya kusa saman kirji. Kada ku tilasta hannuwanku su koma bayan baya; koma zuwa farkon cikin 2–3 sakan kuma shirya don maimaitawa ta gaba kafin band ya yi laushi.
TENSION & WIDTH
Tazarar hannu da ƙarfin band suna ƙayyade zangon ƙarshe da farko
Bendis masu elastik suna ƙara juriya yayin da suke shimfiɗa, don haka zangon ƙarshe shi ne mafi wuya. Idan kun rigaya kun yi hyper-pre-stretch band daga farawa, kuna iya buƙatar lanƙwasa gwiwoyi ko karkata jiki daga baya a cikin saitin. Zaɓi ƙarfin da zai ba ku damar buɗe hannayen ku kusan zuwa gefe a maimaitawa ta farko sannan ku kiyaye wannan hanya na akalla maimaitawa 10.
Maimakon tilasta zangon faɗi tare da band mai ƙarfi sosai, ya fi amfani wajen samun fasaha daidaita tsayi na wuyan hannu, gwiwa, da kafada ta amfani da band mai laushi. Ƙarin juriya daga band zai iya ƙara aikin wasu tsokoki na kafada, amma ƙarin kunnawa ba lallai bane ya nuna mafi kyawun matsayin jiki ko mafi ingantaccen tasirin magani.
Muhimmin bayani: Maƙasudin da za a gwada yanzu: ƙaramin tensiyon farawa · hannaye masu tsayi zuwa ƙarshe · 10 reps a daidaitaccen tsayi
SHOULDER & SCAPULA
Bari rarrabewar hannu na sama a layin kwance da motsin posterior na scapula su zo tare
Yayin da hannaye suke buɗewa zuwa gefe, humerus yana motsawa zuwa baya dangane da jiki kuma scapula ta halitta tana motsawa baya a kan ƙashin kirji. Babu buƙatar riƙe scapulae su zama masu ƙarfi daga farko zuwa ƙarshe ko tilasta su haɗuwa sosai a ƙarshe kamar suna buƙatar yin karo. Yi amfani da zangon da zai kiyaye wuyan hannu tsawo ba tare da gaba na kafadu yana fitowa ba.
Binciken EMG na band pull-apart ƙanana ne a kan manyan matakan gajeren lokaci a cikin matasan lafiya suna kwatanta aikin tsokar gular kafada gwargwadon matsayi na hannu da hanyoyi. Maimakon yin zaton cewa wani nau’in palmar ɗaya ya fi dacewa ga kowa, fara tabbatar ko bambanci na kwance tare da bayyan hannun sama — kamar yadda aka nuna a wannan shafi — za a iya maimaitawa ba tare da zafi ba.
TROUBLESHOOTING
Lanƙwasa gwiwoyi da faɗin jiki alamu ne cewa band ya fi ƙarfin fasahar ku yanzu
Idan gwiwoyi suna lanƙwasawa baya kuma hannaye suna zama kusa da kirji, kuna jan kamar row maimakon faɗaɗa band. Faɗaɗa tazarar hannunku ko canza zuwa band mai laushi, kuma kiyaye ƙaramin kusurwar gwiwa daga farawa har zuwa ƙarshe.
Idan kuna karkata ƙashin baya, ɗaga ƙirji, ko ɗaga kafadu zuwa kunnenku, kuna yin diyya saboda iyakar zangon hannu ta ƙare ta hanyar motsi na jiki da kuma amfani da upper traps. Saki gwiwoyi, daura ƙirji a kan pelvis, kuma buɗe ne kawai har lokacin da kafadu suka fara yin shawƙewa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Tensiyon farawa ya yi yawa
- Abin da kake gani
- Hannaye suna girgiza daga maimaitawa ta farko, kuma kafadu suna tashi ko gwiwoyi suna lanƙwasawa kafin ku iya buɗe kusan tsakiyar hanyar.
- Dalili mai yiwuwa
- Band ɗin yana da ƙarfi sosai ko tazarar hannu tana da taƙaitacciya.
- Yadda ake gyarawa
- Canza zuwa band mai laushi ko faɗaɗa tazarar hannu domin ku iya kiyaye hanya guda na 10+ maimaitawa.
Lanƙwasa gwiwoyi kuma jan kamar row
- Abin da kake gani
- A ƙarshe gwiwoyi suna tafiya bayan jiki kuma hannaye suna kasancewa kusa da kirji.
- Dalili mai yiwuwa
- Ba ku iya sarrafa juriya na ƙarshe na band tare da hannaye masu tsayi, kun taƙaita lever ɗin.
- Yadda ake gyarawa
- Gyara ƙaramin kusurwar gwiwa da aka kirkira a farawa kuma kuyi tunanin tura hannaye nesa.
Wuyan hannu yana lankwashe ko juyawa
- Abin da kake gani
- Bayan hannu da forearm ba su cikin layi ɗaya kuma hanya ɗaya kacal tana juyawa sama ko ƙasa.
- Dalili mai yiwuwa
- Riƙe mara daidaito ko riƙe band ɗin da yatsu kaɗai.
- Yadda ake gyarawa
- Daidaita tsawon band da zurfin riƙe a duk hannaye kuma sanya murɗaƙen hannu a matsayin tsawo na forearm.
Kafadu suna tashi zuwa kunne
- Abin da kake gani
- Yayin da kuke buɗe hannaye, wuyanku yana taɗaɗa kuma upper trapezius yana nuna ƙarin tensiyon.
- Dalili mai yiwuwa
- Band ɗin ya yi ƙarfi sosai ko tsayin hannu ya wuce zangon kafada na yanzu.
- Yadda ake gyarawa
- Rage juriya kuma sauke hannaye 'yan santimita zuwa layin kwance da ke ba da damar wuyan hannu tsawo.
Juyawa baya don ƙirƙirar zangon
- Abin da kake gani
- A ƙarshe ƙirji yana tashi, pelvis yana matsawa gaba, kuma jiki yana karkata baya.
- Dalili mai yiwuwa
- Kun wuce zangon kafada yayin ƙoƙarin sanya band ya taɓa kirji.
- Yadda ake gyarawa
- Daura ƙirji a kan pelvis kuma tsaya kafin jiki ya motsa. Band ɗin ba dole ba ne ya taɓa kirji.
Saki band yayin dawowa
- Abin da kake gani
- Hannaye suna tashi gaba cikin sauri, band yana lankwasawa, ko ya zame daga hannunka.
- Dalili mai yiwuwa
- Wani yana ɗaukar matakin buɗewa kaɗai a matsayin motsin ko riƙon ya gaji.
- Yadda ake gyarawa
- A hankali haɗa hannaye cikin 2–3 sakan kuma tsaya kafin tensiyon farawa ya ɓace. Dakatar da saitin idan riƙon ku ya rauni.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Buɗe hannu tare da goyon bango
Tsaya da bayanka a bango kuma buɗe hannaye a kwance ba tare da band ba don koya matsayi na jiki da tsayin kafada.
Short-range tare da band mai laushi
A matakin kirji, buɗe hannaye kawai 20–30 cm yayin kiyaye daidaiton wuyan hannu da gwiwa.
Full-range horizontal band pull-apart
Yi amfani da cikakken zangon da za ku iya sarrafawa kuma ku dakata na 1 sakan a ƙarshe.
Slow-return band pull-apart
Bayan buɗewa, koma cikin 3–4 sakan don sarrafa juriya na ƙarshe da daidaiton hagu-da-dama.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani 2–4 sau a mako azaman ɗan shiri mai laushi don aikin baya da kafadu ko azaman aiki na haɗin gwiwa a ƙarshen zaman. Don saitunan shiri, fifita ingancin motsi fiye da gajiya; don saitunan aiki fara da band wanda ya bar maimaitawa 2–3 a ajiye. Rehabilitasyon don kafada mai zafi ya dogara da ganewar asali da manufofin mutum; kada ku yi tsammanin wannan motsa jiki ɗaya zai maye gurbin shirin da aka tsara musamman.
Maimaitawa
10–20 maimaitawa
Kiyaye wuyan hannu, matakin gwiwa, da tsayin hannu iri ɗaya
Seti
2–4 seti
Hutu 30–60 sakan tsakanin seti
Gudun
1–2 sakan bude · 1 sakan tsayawa · 2–3 sakan dawowa
A sarrafa don kada band ya yi tsalle
- Idan a duk maimaitawa wuyan hannu·gwiwa·tsayin kafada da jiki sun kasance, ƙara maimaitawa kafin komai.
- Bayan ka cimma adadin maimaitawa a kowane seti, iya rage tazarar hannu kaɗan ko canza zuwa mataki ɗaya na band mafi ƙarfi amma kada ka canza waɗannan abubuwa biyu a lokaci guda.
- Idan zangon ƙarshe ya ragu ko kafadu suka fara yin shawƙewa kuma gwiwoyi suna lanƙwasawa, koma zuwa ƙarfin da ya gabata. Launin band bambanta tsakanin masana'antu don haka kada ka dogara da launi kaɗai wajen kwatanta juriya.
Tambayoyin da ake yawan yi
Shin ya kamata na matse scapulae gaba ɗaya?
Bari scapulae su motsa ta halitta zuwa baya tare da hannu; wannan ya isa. Kada ku tilasta matsewa a ƙarshe wanda zai turawa gaba na kafadu ko ya taƙaita wuyan hannu.
Shin palmar ya kamata ya fuskanci sama ko ƙasa?
Aikin tsokoki zai iya bambanta da matsayi na hannu kuma babu amsa ɗaya da ya dace ga kowa. Wannan nuna wa yana bayyan hannun sama (overgrip); fara koya wannan bambanci kuma tabbatar za ku iya maimaita shi ba tare da zafi ba.
Zan iya yin wannan kowace rana?
Motsin shirya mai laushi za a iya yi sau da yawa, amma kuyi la’akari da ƙaiƙayi na tsoka, gajiya, da adadin sauran motsa jan. Idan fasalin yana raguwa ko ciwon ƙasusuwan yana ci gaba, rage yawan lokuta da juriya.
Shin wannan yana da kyau don gyaran ciwon kafada?
Zai iya zama ɗaya daga cikin zaɓuɓɓukan horar da tsokokin gular kafada, amma sanadin zafin da motsa jiki masu dacewa na bambanta ga kowane mutum. Idan zafi ya ci gaba ko kuna da zafi na dare ko rauni, nemi auna daga ƙwararren lafiya maimakon yin magani da kanku.
Shaida da nassoshi
- 1. Lee et al. — Bambancin hanyar motsi, matsayi na hannu, da aikin tsokokin kafada a band pull-apart
- 2. Sung et al. — Kusurwar rarraba kafada, juriya na band da aikin tsokokin kafada
- 3. Tsuruike·Ellenbecker — Aikin lower trapezius, infraspinatus, da deltoid na baya
- 4. Haik et al. — Aikin infraspinatus da trapezius tare da ɗaukar nauyi mai ƙaruwa
- 5. Ito et al. — Nauyin horizontal na elastic band da aikin tsokokin kafada
