Perekani Rehab Yanu Kulimbana Ndi Kuchita Zolimbitsa Thupi
Dokotala wanga adayambitsa chithandizo chamankhwala pambuyo pa opaleshoni yanga, ndipo machitidwe oyendetsa masewero olimbitsa thupi ayenera kuchitidwa poyamba. Kodi masewero olimbitsa thupi ndi chiyani omwe amagwiritsidwa ntchito pa mankhwala?
Zojambulazo ndizo mtundu wa masewera olimbitsa thupi amene wodwalayo angakupangitseni mukatha kuvulaza kapena matenda. Mawu akuti isometric amachokera ku mawu a root "iso," kutanthauza "chimodzimodzi," ndi "metric," kutanthauza kutalika.
Pachimake chokhazikika, minofu yanu siinasinthe m'litali ndipo palibe kuyendayenda kumachitika palimodzi kuti minofu ikuzungulira.
Kodi Ndi Nthawi Yanji Imene Muyenera Kugwiritsa Ntchito Zochita Zolimbitsa Thupi?
Zojambula za misomali zingagwiritsidwe ntchito nthawi iliyonse pamene mukukonzekera kapena pulogalamu yanu ya kunyumba, koma pali zochitika zomwe ndizochita masewera olimbitsa thupi. Izi ziphatikizapo:
- Pambuyo pa opaleshoni.
- Pamene minofu yanu silingakhoze kugwira ntchito mwamphamvu mokwanira kuti isunthe chophatikizacho chikuzungulira.
- Kuthandizira kuwonjezera kuwonjezera kwa mphuno ku minofu inayake.
- Pamene zofooka zimapangitsa mitundu ina ya masewera olimbitsa thupi kukhala yosatheka kapena yoopsa.
Funsani dokotala wanu kapena wodwalayo ngati zizindikiro ziyenera kukhala mbali ya pulogalamu yanu musanayese.
Zopindulitsa za Zojambula Zochita
Pali zothandiza zambiri kugwiritsa ntchito masewera olimbitsa thupi pambuyo povulazidwa kapena opaleshoni. Izi ziphatikizapo:
- Mukhoza kulumikiza minofu mosatetezeka pamene mukuziteteza opaleshoni yokhala opaleshoni kapena minofu yofiira .
- Minofu yanu ikhoza kulimbikitsidwa mu kayendetsedwe kake kakang'ono kozungulira.
- Palibe zipangizo zamakono zofunikira kuchita masewero olimbitsa thupi.
Wodwala wanu wathanzi angakuthandizeni kudziwa ngati zochitika zofanana zidzakupindulitsani pa chikhalidwe chanu.
Zolepheretsa Zochita Zojambula
Kuchita masewero olimbitsa thupi kungakhale njira yabwino kwambiri yochita masewera olimbitsa thupi pambuyo povulazidwa kapena opaleshoni, koma palinso zolephera.
Mukagwirizanitsa minofu yanu, minofu imapeza mphamvu pafupipafupi (ROM) . Mwachitsanzo, mapangidwe ozungulira omwe ali ndi dzanja lanu kumbali yanu amangowonjezera mitsempha yanu yoyendetsa dzanja lanu pamalo omwe dzanja lanu lirimo. Mapindu olimbitsa ntchito pogwiritsira ntchito isometrics ndi enieni omwe mumagwirizanako panthawiyi .
Ngati mufuna kulimbitsa minofu yanu mumaguno mwanu pogwiritsira ntchito isometrics, muyenera kugwirizanitsa minofu yanu yapamwamba mu malo amodzi kuti mubwereze mobwerezabwereza. Mukatha kuchita masewera olimbitsa thupi pa malo amodzi, muyenera kusuntha mbali yanu yophika kumalo atsopano ndikubwezeretsanso njira zowonongeka. Izi, ndithudi, zidzakhala nthawi yambiri.
Mmene Mungapangire Zochita Zolimbitsa Thupi
Kuti muchite masewero olimbitsa thupi, muyenera kupeza chinthu chokhazikika kuti muthe kutsutsana. Mwachitsanzo, kuti musamalire minofu yanu, musayime pafupi ndi khoma ndipo yesani kukweza dzanja lanu kumbali. Lolani dzanja lanu likanike pambali pa khoma kuti pasakhale kuyendayenda pamapewa anu.
Mukamapikisana ndi khoma, gwirani ntchitoyi kwa masekondi asanu kapena asanu ndi awiri, ndipo pang'onopang'ono muzimasula.
Pangani zochitika 6 mpaka 10 za zochitikazi, ndipo mwatsiriza zochitika zojambulajambula pamtundu wanu.
Mungagwiritsenso ntchito zotupa kutsuka magulu kapena tubing kuti muzichita masewera olimbitsa thupi. Mungathe kuchita izi mwa kuika tubing pamalo enaake ndikutsitsa thupi lanu kuchoka pa malo oyendetsa malo m'malo mosunthira. Minofu yanu idzagwirizanitsa ndi kuwonjezeka kukana kwa zotupa zotsekemera, ndipo palibe kuyendayenda kudzachitika palimodzi. Wodwala wanu wathandi akhoza kukuthandizani kupeza magulu otsekemera kapena matope ndikuwonetsani momwe mungapangire masewero olimbitsa thupi ndi magulu.
Zina Zogwiritsira Ntchito Zomangamanga Zochita Zolimbitsa Thupi
Kugwiritsira ntchito masewero olimbitsa thupi kumatha kulimbitsa minofu mu malo ophatikizira, koma kungathandizenso kuti ntchito yothandizira minofu ikhale yophunzitsidwa. Izi zingakuthandizeni kusintha momwe minofu ikugwiritsira ntchito komanso ingakuthandizeni mwamsanga kupeza zotsatira zogwiritsira ntchito minofu pamene muteteze mgwirizano wanu pambuyo povulazidwa kapena opaleshoni.
Kuchita masewera olimbitsa thupi kungagwiritsidwenso ntchito panthawi yachipatala panthawi yogwiritsa ntchito mphamvu zamagetsi (NMES). Ngati muli ndi vuto pochita opaleshoni yanu ya quadriceps mutatha opaleshoni ya mawondo, PT yanu ingagwiritse ntchito NMES mukakhala kuchipatala kuti mukhale ndi mphamvu ya quadriceps yanu. Pamene mukugwiritsa ntchito NMES, PT yanu ingakuphunzitseni kuchita masewero olimbitsa thupi a quad .
Ngati mwavulazidwa kapena mwachitidwa opaleshoni ndipo mukukumana ndi vuto ndi kuyenda bwino, wodwala wanu amatha kukuthandizani kuti mukhale ndi mphamvu panthawi ya kuchira kwanu. Angagwiritse ntchito masewero olimbitsa thupi kuti athandize kupititsa patsogolo mphamvu ndi mphamvu za minofu yanu kuti muthe msanga ndikuyenda bwino mu rehab yanu ndikubwerera kuntchito yanu yam'mbuyomu ndikugwira ntchito.
Zotsatira:
Hertling, D. (2006). Kusamalira matenda ozungulirika a minofu. (4th ed.). Philadelphia: Lippincott Williams & Wilkins
Kisner, C., & Colby, LA (1996). Zochita zochizira: Maziko ndi njira. (3 mphindi). Philadelphia: FA Davis.