Janar shawarwari

• Rike fitness ta hanyar yin motsa jiki da ke motsa zuciya da bugun numfashi (tafiya, gudu, kekuna, iyo, da dai sauransu).
• Musclesarfafa tsokoki Ƙarfafawa da lankwasa hannu wani muhimmin sashi ne na rigakafi. Tuntuɓi likitan ilimin motsa jiki, likitan kinesiologist, malamin jiki ko mai ilimin motsa jiki.
• Make darussan motsa jiki na dukan jiki kafin wasa ko aiki.
• Take akai -akai karyewa.

Rigakafin aiki

• zabi kayan aikin da aka daidaita zuwa anatomy. Kula da kulawa ta musamman kan girman kayan aikin.
• Aiki a juyawa aiki na aiki.
• Kira kan sabis na a ergonomics ko mai ilimin aikin likita don aiwatar da shirin rigakafin. A Quebec, ƙwararru daga Hukumar de la santé et de la sécurité du travail (CSST) na iya jagorantar ma'aikata da ma'aikata a cikin wannan tsari (duba Shafukan sha'awa).

Nasihun ergonomic don aiki a kwamfutar

• Guji samun karyewar hannu (lanƙwasa sama) lokacin aiki tare da madannai da linzamin kwamfuta. Model daban -dabanrestunƙun hannu ergonomic. Lura cewa yatsun hannu yakamata a guji su, saboda galibi suna haifar da fadada wuyan hannu.
• Jingina da karfi a bayan kujera, da dawo kai tsaye, don hana jujjuyawar sanya nauyi akan wuyan hannu.
• Yi amfani da guntun gungura a hankali akan linzamin kwamfuta wanda ake bayarwa. Amfani da ita akai -akai yana buƙatar ƙarin ƙoƙari akan tsoffin tsoffin goshi.
• idan linzamin kwamfuta yana ba da maɓallan maɓalli 2, saita shi don maɓallin da aka fi amfani da shi shine na hannun dama (ga mutanen da ke hannun dama) kuma amfani daindex don dannawa. Hannun yana cikin matsayi na halitta.

Rigakafin a cikin 'yan wasa

Yana da kyau don amfani da sabis na a kocin masu iya koyan dabaru masu inganci da inganci. Hakanan zai iya koyar da darussan daban -daban don shimfidawa da ƙarfafa jijiyoyin. Duk iri ɗaya, ga wasu hanyoyin rigakafin.

Don wasannin raket

• Zaɓi ƙwanƙolin da ya dace da girmansa (nauyin rakumi, girman rike, da sauransu) da matakin wasa. Tuntuɓi ƙwararre.
• Dan wasan da ke son kara saurin horo ya kamata ya yi a hankali.
• Daidaita tashin hankali a cikin igiyar raƙuman daidai: igiyar da ke da ƙima tana ƙara damuwa a gaban hannu.
• Tabbatar cewa kuna haɓakawa da kiyaye ƙarfin tsoka mai kyau. A wasu 'yan wasan Tennis, tsokoki a saman baya suna da rauni kuma basa samar da isasshen iko a kafada. Don rama wannan raunin, waɗannan 'yan wasan galibi suna amfani da bugun jini wanda ke ba da tasiri ga ƙwallon (yanke ko goga; yanki ou toppin), wanda ake dangantawa da motsi na wuyan hannu.
• Ptauki matsayi mai kyau don buga ƙwallon. Yajin aikin “marigayi” yana haifar da ƙarin damuwa a gwiwar hannu, kamar bugun ƙwallo yayin da gwiwar ta lanƙwasa zuwa gare ku. Wannan na iya zama sakamakon mummunan ƙafar ƙafa ko mummunan tsammanin wasan.
• Kwallan ya kamata ya taɓa raket ɗin gwargwadon iko a tsakiyar don rage rawar jiki, wanda yatsun hannu da gwiwar hannu ke sha.
• Guji yin wasa da rigunan ƙwallon tennis.
• Yi wasa da abokin hamayya wanda matakin wasan sa yayi daidai da namu.
• Lokacin dawowa don wasa daga raunin da ya faru, sanya madaidaiciyar band 1 ko 2 inci ƙarƙashin gwiwar hannu. Zai iya taimakawa rage damuwa akan jijiyoyin ciwon, amma ba madadin magani bane.

Golf

• Koyon dabarun wasan da ya dace shine hanya mafi kyau don hana epicondylalgia a cikin 'yan wasan golf. Sau da yawa shine ƙarshen motsi na hanzari (wanda kawai ke gaban tasirin kulob akan ƙwallon golf) wanda ke buƙatar gyara, saboda damuwar da ke kan gwiwar hannu tana da ƙarfi sosai a wannan lokacin. Tuntuɓi mai koyar da wasanni.