Zozizwitsa 10 Zapamwamba Zisanachitike Zosintha Zina

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Pulogalamu Yophunzitsa Zochita Kukonzekera Opaleshoni Yopangidwanso Kwambiri

Ngati muli ndi mafupa a m'mitsempha , mungapindule ndi mankhwala opatsirana kuti muwathandize kupititsa patsogolo mawondo anu (ROM) ndi mphamvu kuti mukhalebe ndi mphamvu zogwira ntchito. Nthawi zina, nyamakazi yowonongeka pa bondo lanu ndi yaikulu kwambiri, ndipo dokotala wanu angapangire opaleshoni yotsalira maondo (TKR) kuti akonze mavuto anu.

Ngati mukuyenera kupaleshoni ya mawondo athunthu , mukhoza kupindula ndi mankhwala opita patsogolo musanachite opaleshoni kuti muphunzire machitidwe oyenera kuchita. Zochita izi zapangidwa kuti zikuthandizeni kuti muwonjezere kuyenda kwanu ndi mphamvu zanu zisanachitike opaleshoni zomwe zingakuthandizeni kukhala ndi zotsatira zabwino pambuyo pa opaleshoni yanu ya mawondo.

Pulojekiti yotsatira-yozizwitsa yotsatira ndi imodzi yomwe PT yanu ingapereke kwa odwala omwe akuyenera kukhala opaleshoni yotsatila mawondo kapena mawondo . Kumbukirani, machitidwe omwe ali ovuta kwambiri pa chikhalidwe chanu ndi abwino kwambiri, choncho ndibwino kuti muwone dokotala wanu kapena wodwalayo asanayambe izi, kapena pulogalamu ina iliyonse. Dokotala wanu angayang'anenso kuti atsimikizire kuti masewero olimbitsa thupi ndi abwino.

Ndondomeko yoyamba yotsitsimula mawondo amayamba ndi njira zosavuta zozembera ndikuyenda mwa njira zolimbikitsana zothandizira kukonzekera minofu ndi mawondo anu kuti muwapange opaleshoni yowonjezera. Mungapindule ndi mankhwala opatsirana pogwiritsira ntchito opaleshoni yanu yothandizira kuti mubwerere kuntchito ndi ntchito zabwino.

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Chitsulo Zamatenda

Kupanga zitsulo zazitsulo ndi njira yabwino kwambiri yothandizira kukonzanso maondo anu pa bondo mukakonzekera opaleshoni ya mawondo. Ntchitoyi ndi yosavuta kuchita, ndipo ikhoza kuthandizira bondo lanu ndikuwongolera bwino.

Pochita chidendene, gwirani kumbuyo kwanu ndi mwendo wanu patsogolo panu. Gwiritsani bondo lanu pang'onopang'ono ndikugwedeza chidendene chanu kumbuyo. Gwiritsani bondo lanu momwe mungathere ndikugwiritse ntchito mokhazikika kwa masekondi angapo.

Mukhoza kuwonjezera kupsinjika kwa chidendene chochita masewera olimbitsa thupi pogwiritsa ntchito chidendene cha phazi lanu kumapazi a phazi la bondo limene lapindika. Ntchitoyi ndi imodzi yomwe ingathenso kuchitidwa panthawi yothandizila posachedwapa kuti yithandize kubwezeretsa ROM kumalo anu.

Chitani kawiri kawiri katatu ka chidendene, ndipo pitirizani kuchita zotsatirazi.

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Pulogalamu Yowonongeka Yowonjezera Kukonzekera Kowonjezera Kanyumba

Mukakonzekera ma opaleshoni a mawondo, ntchito yowonongeka yosavuta ndi yosavuta kuchita kuti muwonjezere ROM yowonjezera maondo. Pochita masewera olimbitsa thupi, bodza limagwera pansi pa bedi ndi mwendo wako uli pamphepete mwake. Ntchafu yanu iyenera kuthandizidwa, koma chirichonse kuchokera pa kneecap wanu pansi chiyenera kukulendewera pamphepete mwa bedi.

Mukakhala pamalo otetezeka, muyenera kumangoyenda pang'ono kumbuyo kwa bondo kapena ng'ombe yanu. Khalani pamalo otsika kwa masekondi 30 mpaka 60, ndipo pumulani kutambasula ndikugwada. Bwerezani zochitika 3 mpaka 5 nthawi.

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Zotsatira za Quad

Kubwezeretsa mphamvu zowonjezera minofu yanu ya quadriceps pamwamba pa ntchafu yanu ndi kofunika kuti mubwezeretsenso ntchito pambuyo pa opaleshoni yanu yonse ya mawondo. Kukonzekera maulendo anu opaleshoni kungakuthandizeni kubwerera ku mphamvu yeniyeni mwamsanga mutangotha ​​njira yanu. Chokhazikitsidwa ndi quad ndizochita masewera olimbitsa thupi kuti muzigwira ntchito yanu.

Pochita masewerowa, bwerani kumbuyo kwanu ndi mwendo wanu molunjika patsogolo panu. Ikani chopukutira chaching'ono pansi pa bondo lanu, ndipo pang'onopang'ono mukanikize kumbuyo kwa bondo lanu mu thaulo. Minofu yanu ya quadriceps iyenera kuyimitsa pamene mukuchita izi.

Gwiritsani ntchito quad yanu yolimba kwa masekondi asanu, ndipo pang'onopang'ono mutulutse mkangano mu ntchafu yanu. Bwerezerani chiwerengero cha quad cha 10 mpaka 15, kenaka pitani ku zochitika zotsatirazi.

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Zochita Zakafupi za Quad Arc

Zochita zochepa za arc quad ndizochita masewera olimbitsa thupi kuti mitsempha ya quadriceps ikugwiritsidwe ntchito pokonzekera opaleshoni yanu yotsalira maondo. Pochita masewera olimbitsa thupi, ikani basketball, khofi ikhoza, kapena pepala lopukuta pansi pambali pa bondo lanu. Kenaka, yang'anizani bondo lanu lonse ndikulimbitsa thupi lanu.

Gwirani bondo lanu mu malo owongoka kwa masekondi angapo, ndiyeno pang'onopang'ono mulole kuti abwerere ku malo oyamba. Bwerezerani zochitikazo 10 mpaka 15 mobwerezabwereza.

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Luso Lolunjika Limakwera

Mgugu wong'onongeka ndi njira yabwino yolimbikitsira minofu yozungulira mchiuno mwako ndi mawondo pokonzekera ma opaleshoni a mawondo anu. Zochitazo zimakulolani kuti mugwirizane ndi kugwira ntchito minofu ndi mwendo wa mtolo wanu ndikuyika zovuta zochepa pa bondo lanu.

Mukhoza kupanga mwendo wakunjika kumbuyo kwanu, kumbali yanu kapena m'mimba mwako kuti mugwiritse ntchito minofu ndi m'chiuno mwanjira zosiyanasiyana. Pangani miyendo 10 mpaka 15 yowongoka mwendo pamalo onse kuti mukonzekere opaleshoni yanu ya TKR.

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Long Arc Quads

Kutalika kwa arc quad yaitali ndi njira yabwino yogwiritsira ntchito kayendetsedwe ka kayendetsedwe ka kayendetsedwe kazomwe mukuyendera komanso kusintha njira yomwe quad yanu imagwirira ntchito. Kuti muchite masewerawa, khalani pansi pa mpando ndikuwongolerani bondo lanu momwe mungathere. Gwirani mwendo wanu molunjika kwa masekondi pang'ono ndikumasula pang'ono. Bwerezani zochitika 10 mpaka 15 kubwereza.

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Ndakhala pansi Hamstring Exercises

Minofu yanu yopanda phokoso ili kumbuyo kwa ntchafu yanu ndipo imagwira ntchito kugwada. Amagwira ntchito poyenda, akuguguda, ndi kukwera masitepe.

Kupititsa patsogolo mphamvu ndi ntchito ya hamstrings mungathe kukhala pansi pamasewera olimbitsa thupi. Kuti muchite izi, muyenera kupeza mankhwala osakanikirana ndi othandizira anu. Onetsetsani mapeto amodzi a gululo kuntchito yachitsulo, kapena mutha kukhala ndi bwenzi akugwira gululo. Lembani mapeto ena a gululo pambali pa mimba mwanu.

Khalani pa mpando ndikugwada motsutsana ndi kukana kwa gulu. Pamene bondo lanu likuwerama, gwirani malowa kwa masekondi pang'ono. Muyenera kumangirira pakhomo panu pamsonkhano wanu. Pang'onopang'ono bwererani ku malo oyambira, ndipo pwerezani zochitikazo 10 mpaka 15 zobwereza.

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Zochita Zolimbitsa Thupi Zolimbikitsa

Kafukufuku wambiri amasonyeza kuti kukhala ndi mphamvu komanso kuthandizira kwa m'chiuno kungakuthandizeni ndi kupweteka kwa mondo chifukwa chiuno chanu chimawongolera mawondo anu pamene mukuyenda, njinga, kapena masitepe akukwera.

Kugwira ntchito kuti musinthe mphamvu yanu ya m'chiuno ndi njira yabwino yokonzekera opaleshoni yanu yowononga mawondo. Zochita zolimbitsa mwamphamvu zapamwamba monga bwalo la mpira kapena dontho la phulusa ndi njira zabwino zothandizira mphamvu yanu ya m'chiuno pokonzekera opaleshoni yanu yotsalira maondo.

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Zochita Zolimbitsa Thupi

Kugwira ntchito kuti muyambe kuyendetsa bwenzi lanu lisanalowe m'malo opaleshoni, mukhoza kukuthandizani kuti muwonjeze ntchito ndi kuyenda pambuyo pa opaleshoni yanu. Pofuna kuti muyambe kuyendetsa bwino, mungathe kuchita masewera olimbitsa thupi amodzi, T-stance, kapena kuchita masewera olimbitsa thupi.

Fufuzani ndi PT yanu musanayambe kuchita masewera olimbitsa thupi kuti mukhale otetezeka ndipo mukuchita bwino.

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Kuthamanga njinga

Anthu ambiri amadzifunsa ngati atha kukwera njinga pamapeto pa opaleshoni yawo yotsalira maondo . Yankho la anthu ambiri ndilo inde. Ndipo kukwera njinga kungathandize kuti bondo lanu lisunthire bwino musanakhale opaleshoni yotsalira maondo. Lankhulani ndi dokotala wanu kapena PT kuti mutsimikizire kuti njinga ndi yotetezeka kuti muchite pamene mukuyembekezera opaleshoni yanu yonse ya mawondo.

Ngati mukukonzekera kuti mupange opaleshoni yotsalira maondo, mukhoza kupindula ndi mankhwala opatsirana kuti muthe kukonzekera. Zochita mu pulogalamu iyi ndi sitepe zingakhale zolembedwera mu pulogalamu yanu ya PT ndipo zingakuthandizeni kupititsa patsogolo kuyenda kwanu, ndipo pambuyo pake, malo anu onse a mawondo.