Kukurudzira kwakawanda

• Chengeta kugwinya nekuita maekisesaizi anokurudzira mwoyo uye madhiri ekufema (kufamba, kumhanya, kuchovha bhasikoro, kushambira, nezvimwewo).
• Simbisa tsandanyama Wrist extensors uye flexors chikamu chakakosha chekudzivirira. Bvunza physiotherapist, kinesiologist, mudzidzisi wemuviri kana murapi wemitambo.
• Ita kudziya-up zviitwa yemuviri wese pamberi pemutambo kana basa.
• Tora kakawanda anoputsa.

Kudzivirira kubasa

• Sarudza zvishandiso zvakagadziridzwa kuti anatomy. Nyatsoteerera hukuru hwechibatiso chezvishandiso.
• Shanda a kutenderera kwebasa yebasa.
• Fonera masevhisi e ergonomist kana mushandi wepabasa kuti aite chirongwa chekudzivirira. MuQuebec, nyanzvi kubva kuCommission de la santé et de la sécurité du travail (CSST) dzinogona kutungamira vashandi nevashandirwi mune ino maitiro (ona Sites of kufarira).

Ergonomic mazano ekushanda pakombuta

• Dzivisa kuva nemaoko akatyoka (akakotama kumusoro) paunenge uchishanda nekhibhodi uye negonzo. Mhando dzakasiyana dzezvigaro zvemaoko ergonomic. Ziva kuti kuzorora kwemaoko kunofanirwa kudzivirirwa, nekuti kazhinji kunokonzeresa kuwedzera wrist.
• Sendamira zvakasimba kumashure kwechigaro, the dzoka wakananga, kudzivirira reflex yekuisa huremu pamaoko.
• Shandisa vhiri remupumburu zvishoma pane mbeva izvo zvinopihwa. Kudzokorora kwayo kushandiswa kunoda kuwedzera kushanda pamisumbu ye extensor ye forearm.
• kana mbeva inopa mabhatani makuru maviri, gadzirisa kuti bhatani rinonyanya kushandiswa ndere kurudyi (kune vanhu vekurudyi) uye shandisaindekisi kudzvanya. Ruoko rwakadaro mune imwe nzvimbo yakasikwa.

Kudzivirira muvatambi

Zvakanakira kushandisa masevhisi a chitima vanokwanisa kudzidza nzira dzakachengeteka uye dzinoshanda. Anogonawo kudzidzisa maitiro akasiyana-siyana kutambanudza uye kusimbisa tendons. Zvakangofanana, heino dzimwe nzira dzekudzivirira.

Zvemitambo yeraketi

• Sarudza racquet inoenderana nehukuru hwayo (racquet uremu, saizi yemubato, nezvimwewo) uye nhanho yekutamba. Bvunza nyanzvi.
• Mutambi anoda kuwedzera nhanho yekurovedza kwake anofanira kuita kudaro zvishoma nezvishoma.
• Gadzirisa tension mutambo ye racquet nenzira kwayo: tambo yakanyanyisa inowedzera kushushikana paruoko.
• Ita shuwa kuti unokudziridza uye kuchengetedza yakanaka yepakati tsandanyama simba. Mune vamwe vatambi vetennis, mamhasuru ari kumusoro kumashure haana simba uye haapi simba rakakwana pamapfudzi. Kuripa utera uhwu, vatambi ava vanowanzo shandisa shamhu dzinopa simba kubhora (kucheka kana kubhurasha sitiroko; slice ou toppin), zvinokonzerwa nekufamba kwemaoko.
• Tora nzvimbo yakanaka yekurova bhora. Kurova "kunonoka" kunowedzera kushushikana mugokora, sekurova bhora uku gokora rakakotamira kwauri. Izvi zvinogona kuve mhedzisiro yetsoka dzakaipa kana tarisiro yakaipa yemutambo.
• Bhora rinofanira kubata racquet zvakanyanya sezvinobvira pakati kuti kuderedze kudengenyeka, uko kunotorwa nechanza negokora.
• Dzivisa kutamba nematenesi mabhora akanyorova.
• Tamba neanopikisa ane mwero wekutamba wakafanana neyedu.
• Paunenge uchidzoka kuzotamba kubva mukukuvadzwa, isa rigid epicondylar band 1 kana 2 inches pazasi pegokora. Inogona kubatsira kuderedza kushushikana pamaronda maronda, asi haisi inotsiva kurapwa.

gorofu

• Kudzidza nzira yekutamba yakakodzera ndiyo nzira yakanakisa yekudzivirira epicondylalgia mugorofu. Kazhinji ndiko kuguma kwekufamba kwekukurumidza (iyo inongotangira kukanganisa kwekirabhu pabhora regorofu) inoda kugadziriswa, sezvo kushushikana kwegokora kwakasimba zvakanyanya panguva ino. Bvunza murairidzi wezvemitambo.