Thandizo Lathupi Kuti Limangire Kulingalira ndi Mphamvu
Nthendayi yamakono (ACL), ndi imodzi mwa njira zothandizira pa bondo lanu. ACL yowonongeka ndi yovulaza yowonongeka pakati pa othamanga kapena anthu ogwira ntchito. Opaleshoni yochepa kwambiri yopaleshoni imapindulitsa kwambiri pochiza vutoli. Pambuyo pa opaleshoniyi, mwinamwake mungatumizidwe mankhwala opatsirana pogwiritsa ntchito njira zowonetsera bwino zomwe zili zoyenera kwa inu.
Zochitika Zovomerezeka
Ngakhale kuti nthawi zonse muyenera kutsatira ndondomeko ya kukonzanso imene dokotala wanu akukuuzani kapena othandizira, ndondomeko yotsatirayi ikuthandizani kufotokoza mwachidule mtundu wa zochitika zomwe mukuyembekezera kuti mukachite opaleshoni yokonza ACL.
Ambiri a odwala opaleshoni ya ACL adzalamulidwa ntchito yochita masewera olimbitsa thupi omwe amayang'ana kubwereranso kayendetsedwe kake ndipo pang'onopang'ono kulemera pa bondo. Cholinga cha gawo loyambitsanso kukonzanso thupi ndikutenga thupi lonse ndikuwongolera mawondo ndiyeno kumanga msinkhu ndi mphamvu.
Kuchita masewera olimbitsa thupi kumakhala masabata 12 mpaka 14. Pulogalamu yanu yochita masewera olimbitsa thupi ingasinthe, malinga ndi liwiro lanu. Ntchito yotsatirayi ndi njira yowunikira.
Masabata 1 mpaka 2
Pambuyo pa opaleshoni, muyenera kukambirana ndi wodwalayo kuti muyambe kufufuza ndikuphunzire momwe mungagwiritsire ntchito pulogalamu yanu ya kunyumba.
Kawirikawiri, inu mudzalangizidwa kuti muyang'ane pa zochitika zosiyanasiyana zoyendayenda ndi kulemera kwapang'onopang'ono pa bondo.
- Pewani pang'onopang'ono ndodo ndikuyamba kulemera .
- Mangani kayendedwe kosiyanasiyana kuyambira 0 mpaka 75 madigiri pa bondo.
- Yesetsani kukwaniritsa kufalikira kwa maondo.
- Yambani kuchita masewero olimbitsa maondo. Khalani pa mpando ndikuyika chidendene chake pa mpando wina wa msinkhu wofanana. Sula mwendo wako ndikulola bondo lako liwongole. Khalani pamalo awa 1 mpaka 2 mphindi zingapo patsiku kuti mutambasulidwe.
- Yambani mwendo wakunjika ukukwera kuti mupange mphamvu.
Masabata 2 mpaka 4
Masabata awiri otsatirawa, mupitiliza kuonjezera kuyenda kwanu, kuwonjezera mphamvu za quadriceps, ndikuchita zovuta zolimbitsa thupi.
- Pangani kayendetsedwe kosiyanasiyana kuchokera madigiri 0 mpaka 110.
- Yambani zithunzithunzi zazitsulo. Khalani pansi ndi miyendo yotambasulidwa. Gwiritsani bondo la mwendo wanu wovulala pang'onopang'ono mutayendetsa chidendene / phazi pansi. Bwererani kumalo oyambira ndikubwereza katatu.
- Yambani kupangika kofanana kwa quadriceps. Khalani pansi ndi mwendo wanu wovulala molunjika ndipo mwendo wanu wina ukuwerama. Gwiritsani ntchito mawondo a quadriceps a bondo lovulala popanda kusuntha mwendo ndikukankhira pansi. Gwira masekondi 10. Khazikani mtima pansi. Bwerezani nthawi 10.
- Yambani magawo a magawo awiri, mapapu amagawo, ndi ng'ombe imadzutsa ngati kuloledwa ndipo monga mwadongosolo.
- Half-Squat: Imani mukugwira tebulo lolimba ndi manja onse awiri. Ndi mapazi anu atayikidwa mbali ya phawa padera, pang'onopang'ono muweramitse mawondo anu ndi kudula, kutsika mchiuno mwanu. Gwiritsani masekondi 10 ndikubweranso pang'onopang'ono. Bwerezani nthawi 10.
- Mipangidwe yambiri: Imani mukugwira tebulo lolimba ndi manja onse awiri. Ndi mapazi anu atayikidwa m'kati mwa phazi limodzi, mutengere mofulumira kutsogolo, muteteze kulemera kwanu mogawanika. Bwerani pang'onopang'ono ndi kumira pang'ono. Gwiritsani masekondi 10 ndikubweranso pang'onopang'ono. Bwerezani kumbali inayo. Kodi nthawi 10 pambali.
- Chitsulo Chimakwera: Pamene mukuyimirira, ikani dzanja lanu pa peyala kapena kumbuyo kwa mpando kuti muyese. Kwezani mmwamba kwa zala zanu ndi kugwira kwa masekondi asanu. Pang'onopang'ono patsitsa chidendene chake ndikubwereza katatu.
- Yambani kuyambira njinga yamoto, kuyesera madzi (kusambira), ndi kuphunzitsidwa kwa mphamvu zapamwamba monga momwe zanenera.
- Yambani kulingalira ndi machitidwe olimbitsa thupi monga momwe mwakhalira.
Masabata 4 mpaka 6
Pa masabata awiri otsatirawa, mupitiliza kumanga kayendetsedwe ka kayendedwe kake ndi kuwonetsetsa pamene mukuwonjezera kukaniza machitidwe anu olimbikitsa.
- Pitirizani kumanga kayendetsedwe kosiyanasiyana pamalangizo anu opatsirana.
- Zonjezerani ntchito zochirikiza mphamvu ndi kukana (kugwiritsira ntchito zolemera zowononga kapena kugwiritsa ntchito zotchinga zotsekemera kapena kutambasula zingwe monga momwe zanenera)
- Ngati atalangizidwa, yambani kuchita masewera olimbitsa thupi . Ugone m'mimba mwako ndi miyendo yako molunjika. Bwerani bondo lanu ndi kubweretsa chidendene chanu kumbali yanu. Gwirani masekondi asanu. Khazikani mtima pansi. Bwerezani nthawi 10.
- Yambani ntchito zolimbitsa miyendo imodzi, monga squats limodzi la miyendo ndi masitepe okwera .
- Kulimbana kwa miyendo imodzi: Monga kuloledwa, imani molimba pa mwendo wovulala kwa masekondi khumi. Yesetsani kugwira ntchitoyi patatha masabata angapo.
- Yambani chiyambi chazitsulo monga momwe zanenera.
- Pitirizani kusinthana ndi kuchita zovomerezeka.
- Kuonjezera kuchuluka kwa zozizwitsa za aerobic kuwonjezera kuchuluka kwa mtima.
- Yambani kugwiritsa ntchito zipangizo zopirira monga stair climber kapena elliptical trainer ngati alekerera.
Masabata 6 mpaka 8
Pa masabata awa, mudzapita patsogolo ndi zochitika zam'mbuyomu. Kawirikawiri, wodwala wanu amavomereza kutsogolo (mbali ndi mbali) kutsogolo ndi kutsogoloza ndi kutsika. Chifukwa aliyense amayenda paulendo wawo, ndikofunika kutsatira malangizo a wotsogolera okhudza masewerowa, kupititsa patsogolo kwanu, ndi zoperewera.
Masabata 8 mpaka 12
Pitirizani kumanga nyonga ndi kayendetsedwe koyendera mwezi wotsatira.
- Limbikitsani mphamvu panthawi yopuma maondo.
- Kuwonjezera kupititsa patsogolo mphamvu yolimbikitsira: Mutha kupatsidwa gulu lotsekeka pa ntchitoyi. Ngati ndi choncho, mutha kumapeto kwa gululo kuzungulira phazi lazitali ndi lina kumbali ya bondo lanu lovulala. Pamene mukuyang'ana tebulo, gwiritsani bondo lanu ku madigiri 45 motsutsana ndi kukana kwa tubing, kenako bwererani ku malo oyambira.
Masabata 12 mpaka 14
Panthawiyi, odwala ambiri ali okonzeka kuyamba kuyendayenda. Kugwiritsa ntchito mphamvu komanso zozizwitsa zimatha kukhazikitsidwa.
Potsatira maulendo anu opita kuchipatala kapena dokotala, iwo adzayesa kuyezetsa ntchito kuti athe kupeza bwino pulogalamu ya kukonzanso. Mutha kuchotsedwa ntchito ndikupatseni ndondomeko yomwe mungabwererenso ku masewera a masewera.
Pambuyo pa opaleshoni ya kukonza ACL, ndikofunika kwambiri kuti muzitsatira malangizo oletsa kuvulala kwa ACL kuti muchepetse chiopsezo chanu cha mtsogolo.
> Zosowa
> ACL Kuvulaza mwachidule. Mayo Foundation for Education and Research. http://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375.
> Myer GD, Paterno MV, Ford KR, Hewett TE. Maphunziro a Neuromuscular to Target Deficits Musanayambe Kusewera Masewera Pambuyo Pambuyo Pambuyo Pachimake Cruciate Ligament. > J Mphamvu Yotsutsa. May 2008; 22 (3): 987-1014.
> Palmieri-Smith RM, Thomas AC, EM Wozunzika. Kukula kwa quadriceps mphamvu pambuyo pa kumanga kwa ACL. Chipatala cha Magalimoto. Jul 2008; 27 (3): 405-424, vii-ix.
> White T, Clapis P. Anterior Cruciate Ligament (ACL) Kukonzekera Kukonzekera Zochitika. Masewera a Zamankhwala a Masewera. 2-9-2009.