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Guest Ann

Valusad randmed

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Guest Ann

Tere! Olen juba üsna pikalt teinud trenni jõusaalis ja ka rühmatrenne/kodus hiiti. Viimases rühmatrennis hakkasid mul aga valutama randmed. Lausa nii, et näiteks sirgete kätega planku oli väga valus teha. Nüüd annavad randmed ka niisama vahepeal tunda. Mida teha? Varem pole sellist asja olnud...

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Natuke puhkust..isometrilisi harjutusi ja sealt edasi normaalne jõutreening; rühmatrennid, kus ei ole aega korrektselt harjutusi teha ning maht on jaburalt ebabalanseeritud ei ole väga mõistlik viis enda vormishoidmiseks - jätaks üldse ära.

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https://www.ncbi.nlm.nih.gov/pubmed/20931218

 

 Training consisted of 30 repetitions equal to 70% MVC of isometric wrist extension for 8 weeks (5/week) on the right side. Gripping force was measured on both sides using a grip dynamometer without wrist angle restriction. Gripping force, EMG, maximal wrist extension force, and wrist angle-gripping force curve were investigated after training. After training, maximal wrist extension force increased significantly. Gripping force on the trained side also increased significantly. The training changed wrist angle at peak of MVC(grip). EMG activation of forearm extensors increased and that of flexors decreased during gripping. These results suggest that wrist extension training leads to an increase in gripping force and changes the balance of EMG activation between forearm flexors and extensors during gripping. Therefore, this training method should be useful as a therapeutic strategy for increasing grip strength.

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Mõnes jõusaalis on ka päris hea "masin" käsivarte ja randmete tugevdamiseks - HC Gymis näiteks on kindlasti.

Kui ei viitsi lihtsaid asju nagu need  

 

https://us.physitrack.com/home-exercise-video/isometric-strengthening-%e2%80%93-combined-wrist-extension-and-ulnar-deviation-%28ecu%29

 

 

teha (tundub igav või väikese efektiga) siis oma tavatrenni sisse kasutada seda.

 

 

 

 

 

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  • Viimati Sirvimas   0 liiget

    Ühtegi registreeritud kasutajat ei vaata seda lehte.

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