Ndondomeko yobwezeretsa chikhocho chidzachitika nthawi yayitali. Odwala ambiri amayamba kuchipatala tsiku lotsatira atatha opaleshoni pamene adakali m'chipatala. Zochita zapachiyambi zothandizira zimakuthandizani kuti mukhazikitsenso ndi kulimbitsa mphamvu pazitsulo za opaleshoni ndipo zingakuthandizeni mwamsanga kubwezeretsanso ntchito. Mankhwalawa amathandizanso odwala kuti aziphunzira kuyenda pamagulu awo atsopano .
Ndiye ndizochita ziti zomwe ziyenera kuchitidwa mofulumira muzokonzanso? Kodi pali zochitika zomwe PT yanu ingakulamulireni pamene mudakali m'chipatala?
Inde. Kuyamba masewera olimbitsa thupi kuchipatala mutatha kubwezeretsa nsalu yowonongeka ndi chinthu chofunikira choyamba pa ulendo wopita kuchipatala. Zochita, zofanana ndi zomwe zili pano, zikhoza kulamulidwa ndi PT. Onetsetsani kuti muwerenge ndi dokotala musanayambe ntchito iliyonse yopangira malo anu.
Chitsulo Zamatenda
Zochita izi zimathandiza kulimbitsa minofu ya quadriceps pachiuno ndi minofu yopanda pakhosi pa bondo. Minofu ya minofu ya mchiuno ikugwiranso ntchito pazitsulo zazitsulo, ndipo kuyendetsa kumathandizira kuti magazi aziyenda, mwinanso kuchepetsa chiopsezo chokhala ndi thrombosis. Apa ndi momwe mumayendera chidendene:
- Khalani ndi miyendo yanu molunjika pamaso panu.
- Yambani poyendetsa chidendene chanu kumadzulo anu poguguda. Sungani chidendene chanu pansi pano.
- Pomwe bondo lanu likuwerama, mupumule mphindi.
- Pewani bondo lanu pang'onopang'ono ndikugwiritsanso mwendo wanu ku malo oyambira.
- Pezani ndi kubwereza maulendo 10.
Chitsulo chazitsulo chikhoza kuchitika kangapo tsiku lililonse. Onetsetsani kuti muyimire ngati mukukumva ululu wowonjezereka.
Luso Lolunjika Limakwera
Mgugu wong'onong'ono umatithandiza kulimbitsa minofu yanu yachisanu ndi minofu kutsogolo kwa chiuno.
Chitani zotsatirazi motere:
- Lembani kumbuyo kwanu pa malo apamwamba.
- Lembani bondo la mwendo wanu wosasunthika (umene sunagwiritsidwe ntchito) mpaka pamtunda wa digirii 90, ndipo pitirizani phazi lanu kukhala pamwamba. Sungani mwendo wanu molunjika popanda bondo likugwa.
- Limbani minofu yanu ya quadriceps kutsogolo kwa mwendo wanu wowongoka. Pitirizani kulimbitsa thupi lonse.
- Pang'onopang'ono muthamangitse chopondapo chotsatira chachingwe pansi (pakugwedeza minofu yakutsogolo). Gwirani masekondi asanu.
- Pewani mwendo wanu pansi.
- Pezani ndi kubwereza maulendo 10.
Mgugu wong'onongeka ukhoza kusinthidwa kuti ukhazikike minofu yanu yodula pochita zochitika pambali kapena m'mimba mwanu. Fufuzani ndi PT yanu kuti muwone kuti mukuchita bwino.
Gluteal Sets
Mapulogalamu olemekezeka ndi zovuta zomwe zimathandiza kulimbitsa minofu ya m'chiuno. Minofu yamphamvu imathandiza kuthandizira kuwonjezereka komanso kukhazikika kwa mgwirizano. Malo olemekezeka amathandizanso kuti magazi aziyenda. Chitani izi motere:
- Lembani kumbuyo kwanu ndi mawondo anu atayendetsedwa pa digiri 10 mpaka 15 digiri.
- Finyani minofu yanu yamtundu pamodzi monga ngati mukugwiritsanso ntchito.
- Gwirani masekondi asanu.
- Khazikani mtima pansi.
- Bweretsanso maulendo 10.
- Pangani seti zitatu, katatu patsiku.
Pochita masewerowa, kumbukirani kuti opaleshoni ena a mitsempha amaletsa odwala pambuyo pa opaleshoni.
Malamulowa amathandiza kuteteza kuphulika kwanu. Nthawi zonse mverani ndi malangizo awa. Dokotala wanu ndi wodwala zakuthupi angakuthandizeni kumvetsetsa zipewa zanu.
Mawu ochokera
Pambuyo pa chikhomodzinso chonse, mukhoza kukhala ovuta kusuntha ndi kugwiritsa ntchito mwendo wanu mwachizolowezi. Kuyamba masewera olimbitsa thupi mwamsanga ndi kotetezeka, ndipo kungakhale chinthu chofunika kwambiri pulogalamu yanu yoyambirira yopititsa patsogolo.
Yosinthidwa kukhala Brett Sears, PT