Ma quadriceps (kapena quads) amafotokoza minofu ina yomwe ili patsogolo pa ntchafu. Amagwirizana pamodzi kuti athandizidwe (kapena kukweza) mchiuno ndi kuwonjezera (kapena kuwongolera) bondo. Zomwe zimakhala zofooka pambuyo povulaza zimapitiriridwa kapena opaleshoni imachitidwa pamtumbo kapena pansi. Pa chifukwa ichi, nkofunika kuphunzira momwe mungalimbikitsire gulu la minofu kuti mupeze bwino.
Anthu omwe ali ndi zikhalidwe zina amawonetsa zofooka za quadriceps. Izi zikhoza kuphatikizapo:
- Matellofemoral stress syndrome
- Matenda omwe amatha kusokonezeka
- Patellar tendonitis kapena tendinosis
Kawirikawiri, malo amodzi a quad anu otchedwa vastus medialis obliqus (VMO) akhoza kukhala ofooka kapena otetezedwa kuti asagwirizane bwino ndi izi. P PT yanu ingakuwonetseni momwe mungagwiritsire ntchito masewerawa ndi zochitika zapadera pa VMO kuti mukhale ndi zotsatira zambiri.
Zochita zina zowonjezera khumi ndi zitatu zimakhala zovuta kwambiri pamagolo anu. Wodwala wanu wathanzi angakuwonetseni njira zochepetsera kupanikizana kophatikizana pamene mukulimbitsa quadriceps yanu. Onetsetsani kuti muwerenge ndi dokotala musanayambe izi-kapena zochitika zina.
Luso Lolunjika Limakwera
Zochita zolimbitsa mwendo (SLR) ndi njira yosavuta kuti minofu yanu ikugwira ntchito bwino. Pano pali momwe SLR yakhalira.
- Lembani kumbuyo kwanu pa malo apamwamba.
- Lembani bondo la mwendo wanu wosasuntha (umene sunagwiritsidwe ntchito) mpaka pamtunda wa digirii 90 ndipo muyendetse phazi lanu pamwamba. Sungani mwendo wanu molunjika popanda bondo likugwa.
- Pang'onopang'ono muthamangitse miyendo inayi yochokera pansi ndikugwedeza minofu yakutsogolo. Gwirani masekondi asanu.
- Pewani mwendo wanu pansi. Pezani ndi kubwereza nthawi 10 mpaka 15.
Zomwe Muyenera Kuzikumbukira
Bondo la mwendo wouluka liyenera kukhala lolunjika panthawi yonseyi. Yolunjika kwathunthu. Onetsetsani kukweza pogwiritsa ntchito minofu kutsogolo kwa chiuno chanu. Ntchitoyi ingakhale yophweka kwambiri poika zikopa ziwiri kapena zitatu pazikopa musanayambe kukweza kapena poyika bandeji kumbali zonse ziwiri.
Mtsinje wafupi wa Quad
Zochita zochepa za arc quad (SAQ) ndi njira yabwino kwambiri yogwiritsira ntchito bwino malonda a quadriceps. Apa ndi momwe mumachitira izi:
- Lembani kumbuyo kwanu ndipo mugwiritseni tchuthi tating'onoting'onoting'ono kapena mpira wa basketball kuti mutenge bondo lanu.
- Pewani pang'onopang'ono bondo lanu kuti likhale lolunjika.
- Limbikitsani minofu yanu ya quad ndipo muigwire mwamphamvu kwa masekondi asanu.
- Pewani mwendo wanu pansi.
- Bwerezani mobwerezabwereza 15.
Zomwe Muyenera Kuzikumbukira
Onetsetsani kukweza ndi kuchepetsa mwendo wanu pang'onopang'ono, mwatsatanetsatane ndipo onetsetsani kuti bondo lanu lakumbuyo limakhala motsutsana ndi kampaniyo. Pamene bondo lanu liri lolunjika bwino, yesani kugwirizanitsa quad yanu ndi kuweramitsa bondo lanu lonse. Mukhozanso kupanga zovutazo powonjezerapo powonjezerapo kachipupa kakang'ono kawiri kapena katatu pamutu mwanu.
Zojambula Zamkati
Kujambula kanyumba kumagwiritsa ntchito magulu angapo a minofu kuphatikizapo quads, glutes, ndi ng'ombe. Apa ndi momwe mumachitira izi:
- Imani mozungulira ndi nsana wanu kumbali ya khoma ndi mapazi kumbali pambali padera.
- Gwiritsani maondo anu pang'onopang'ono, ponyani msana wanu pansi pa khoma kuti muwerenge asanu mpaka mabondo anu atayima pa digiri ya 45 digiri. (Musagwedezeke kwambiri kuposa izi, chifukwa chidzapangitsa kuwonjezeka kwa maondo anu.) Gwiritsani ntchito izi kwa masekondi asanu.
- Lembetsani mawondo anu pang'onopang'ono mutakwera pakhoma mpaka mutayang'ana bwino.
- Bweretsani masitepewa pamwambapa maulendo 10.
Kumbukirani, imani ngati mukumva kupweteka kwowonjezereka kapena kuvutika ndi ntchitoyi.
Zomwe Muyenera Kuzikumbukira
Onetsetsani kuti mutsika ndi kudzikweza pang'onopang'ono. Onetsetsani kuti simugwira pansi kwambiri; Kuchita zimenezi kungapangitse kupsinjika kwambiri ndi kupsyinjika pa mawondo anu. Kuchepetsetsa kwambiri kungakhalenso kovuta kubwereranso. Kuyika pazitsulo ziwiri pamene mukupanga khoma kungachititse kuti zovutazo zikhale zovuta kwambiri.
Terminal Knee Extension
Kugwedeza bondo lamagetsi (TKE) ndi njira yosavuta koma yogwira mtima yolimbitsa zida zanu pamalo oimirira. TKE imaonedwa kuti ndi yochita masewero olimbitsa thupi, monga momwe ziweto zanu zikugwirira ntchito pothandizira thupi lanu.
Pochita masewero olimbitsa thupi a bondo, muyenera kuyamba kupeza gulu lokaniza, monga Theraband, kuchokera kwa wodwalayo. Mutakhala ndi bulu, muyenera kukhala okonzeka kuyamba ntchitoyi. Apa ndi momwe mumachitira izi:
- Gwiritsani gulu lanu kutsutsa pafupi ndi chinthu chokhazikika kuti likhale lozungulira pafupi ndi bondo lanu. (Mgugu wa tebulo ndi malo abwino.)
- Yambani mwendo ndi mwendo umene mumafuna kuchita.
- Yang'anizana ndi malo otsimikizika ndi gulu lokaniza lozungulira pambali panu ndipo bondo lanu likuwerama pang'ono.
- Pewani bondo lanu pang'onopang'ono, ndikukangana pa gululo. Bungwe lokaniza liyenera kutsutsa pamene mukuyesera kuti muwongole bwino.
- Pamene bondo lanu liri lolunjika ndipo gulu liri ndi vuto pa ilo, gwirani malowo kwa masekondi atatu.
- Pemphani bondo lanu kuti ligulire pang'ono kachiwiri.
- Bwezerani zochitikazo mobwerezabwereza 15.
Mmene Mungachitire TKE Monga Pro
Mukamachita masewero olimbitsa thupi a bondo, onetsetsani kuti mukuyenda mofulumira komanso mwakhama. Onetsetsani kuti bondo lanu likuyenda molunjika pazendo zanu; sayenera kupatukira pa ndege yopita pazendo zanu. Kuchita zimenezo kungapangitse kugwedezeka kwambiri.
Mukhoza kupangitsa TKE kukhala yovuta kwambiri poika padothi laling'ono pansi pazendo lanu. Mukhozanso kuyesetsanso bwino kuchita izi poyimirira pa phazi limodzi.
Mawu Ochokera
Kugwira ntchito kuti chitetezo chanu cha quadriceps chikhoza kukuthandizani kuti muwonjezere kuyenda komanso kungachepetse chiopsezo chanu chovulaza kwambiri masewera. Fufuzani ndi PT yanu, ndipo phunzirani zomwe mukuyenera kuchita.
> Chitsime:
Mphamvu, C. etal. "Kupanikizika kwa patellofemoral pamodzi pa zolemetsa zolemera komanso zosalemera zolemera za quadriceps." JOSPT, 44 (5) May 2014. 320-327.