Malangizo onse

• Sungani Thupi pochita masewera olimbitsa thupi omwe amalimbikitsa mtima ndi kupuma movutikira (kuyenda, kuthamanga, kupalasa njinga, kusambira, etc.).
• Limbitsani minofu Wrist extensor ndi ma flexor ndi gawo lofunikira popewa. Funsani physiotherapist, kinesiologist, ophunzitsa thupi kapena akatswiri othamanga.
• Pangani masewera olimbitsa thupi thupi lonse musanachite masewera kapena ntchito.
• Tengani pafupipafupi kusweka.

Kupewa kuntchito

• Sankhani zida zosinthidwa ku anatomy. Samalani makamaka kukula kwa chogwirira chake.
• Gwirani ntchito a kuzungulira kwa ntchito wa ntchito.
• Itanani pa ntchito za a ergonomics kapena akatswiri odziwa ntchito kuti agwiritse ntchito pulogalamu yopewera. Ku Quebec, akatswiri ochokera ku Commission de la santé et de la sécurité du travail (CSST) akhoza kutsogolera antchito ndi olemba ntchito pa ndondomekoyi (onani Masamba Okonda).

Malangizo a ergonomic ogwirira ntchito pakompyuta

• Pewani kukhala ndi manja osweka (opindika mmwamba) pogwira ntchito ndi kiyibodi komanso ndi mbewa. Mitundu yosiyanasiyana yamipando yamanja ergonomic. Dziwani kuti kupumula kwa dzanja kuyenera kupewedwa, chifukwa nthawi zambiri kumapangitsa kuti dzanja liwonjezeke.
• Kutsamira mwamphamvu kumbuyo kwa mpando, ndi kubwerera molunjika, kuteteza reflex kuika kulemera pa dzanja.
• Gwiritsani ntchito gudumu la mpukutu pang'onopang'ono mbewa zomwe zimaperekedwa. Kugwiritsa ntchito kwake mobwerezabwereza kumafuna khama lowonjezereka pa minofu yowonjezereka ya mkono.
• ngati mbewa imapereka mabatani akuluakulu a 2, ikonzeni kuti batani logwiritsidwa ntchito kwambiri likhale kumanja (kwa anthu akumanja) ndikugwiritsa ntchitoindex kuti dinani. Dzanja limakhala lokhazikika mwachilengedwe.

Kupewa kwa othamanga

Ndibwino kugwiritsa ntchito ntchito za a mphunzitsi odziwa kuphunzira njira zotetezeka komanso zogwira mtima. Angathenso kuphunzitsa zolimbitsa thupi zosiyanasiyana kutambasula ndi kulimbikitsa tendons. Komabe, apa pali njira zina zopewera.

Zamasewera a racket

• Sankhani racquet yomwe ikugwirizana ndi kukula kwake (kulemera kwa racquet, kukula kwa chogwirira, etc.) ndi mlingo wamasewera. Funsani katswiri.
• Wothamanga amene akufuna kuwonjezera liŵiro la maphunziro ake ayenera kuchita zimenezo pang’onopang’ono.
• Sinthani kugwedezeka kwa chingwe cha racquet molondola: chingwe cholimba kwambiri chimawonjezera kupsinjika pamphumi.
• Onetsetsani kuti mukukulitsa ndikukhalabe ndi mphamvu zapakatikati. M'maseŵera ena a tennis, minofu yakumtunda kumbuyo imakhala yofooka ndipo sapereka mphamvu zokwanira pamapewa. Kuti akwaniritse zofooka izi, osewerawa nthawi zambiri amagwiritsa ntchito zikwapu zomwe zimapangitsa mpira kukhala wolimba (kudula kapena kukwapula; kagawo ou pamwamba), zomwe zimachitika chifukwa cha kusuntha kwa dzanja.
• Khalani pamalo abwino kuti mumenye mpira. Kumenya "mochedwa" kumabweretsa kupsinjika kwina m'chigongono, monga kumenya mpira pomwe chigongono chili kwa inu. Izi zitha kukhala zotsatira za kupondaponda koyipa kapena kuyembekezera koyipa kwamasewera.
• Mpira uyenera kukhudza racquet momwe mungathere pakati kuti muchepetse kugwedezeka, komwe kumatengedwa ndi dzanja ndi chigongono.
• Pewani kusewera ndi mipira yonyowa ya tenisi.
• Sewerani ndi mdani yemwe mulingo wake wamasewera ndi wofanana ndi wathu.
• Mukabwerera kukasewera kuchokera kuvulala, ikani gulu lolimba la epicondylar 1 kapena 2 mainchesi pansi pa chigongono. Zingathandize kuchepetsa kupsinjika kwa zilonda zam'mimba, koma sikulowa m'malo mwa chithandizo.

gofu

• Kuphunzira kaseweredwe koyenera ndi njira yabwino kwambiri yopewera epicondylalgia mu osewera gofu. Nthawi zambiri ndi kutha kwa kayendetsedwe ka mathamangitsidwe (komwe kumangotsogolera zotsatira za kalabu pa mpira wa gofu) zomwe zimayenera kukonzedwa, chifukwa kupsinjika kwa chigongono kumakhala kolimba kwambiri panthawiyi. Funsani mphunzitsi wamasewera.