Kurapa Kwepanyama Kuvaka Kuenzanisa uye Simba
Iyo anterior cruciate ligament (ACL), ndeimwe yezvakakosha zvigadzirwa zvebvi rako. A ACL yakabvamburwa inowanzokuvadza pakati pevatambi kana vanhu vanobata muviri. Minimally invasive chirwere chepachirwere chepachirwere chinokonzera kubudirira zvikuru pakurapa dambudziko iri. Kutevera chirongwa chekuvhiya, iwe uchangodaro uchataurirwa kuchirwere chepanyama kuitira mamwe maitiro ekuvandudza maitiro ako akakodzera iwe.
Yakakurudzirwa Maitiro
Nepo iwe uchifanira kugara uchitevera chirongwa chekudzorera chinorayirwa nachiremba wako kana chiremba, zvinotevera zvekugadzirisa hutachiona zvinokupa muongororwo wemhando yezvidzidzo uye kufambira mberi kuburikidza nehutano iwe unogona kutarisira mushure mekuvhiyiwa kwekugadzirisa ACL.
Ruzhinji rwevarwere veAACL vanovhiya vacharongedzwa chirongwa chinoshandiswa pakudzidzira chinotarisa pakuwanazve mararamiro ekufamba uye zvishoma nezvishoma kuisa uremu pamabvi. Chinangwa chekutanga chekugadzirisa chirongwa ndechekuwana ruvara rwakakwana nekuwedzerwa kwemabvi akabatanidzwa nekuzovaka kuenzanisa nesimba.
Pane kuwedzera kwekuita zvekuvhima kwemasvondo 12 kusvika ku14. Purogiramu yako yekurovedza muviri inogona kusiyana, zvichienderana nekukurumidza kwekuwana kwako. Izvi zvinotevera zvinoshandiswa pakushandisa muviri ndeyomutungamiri mukuru.
Mavhiki 1 kusvika 2
Mushure mekuvhiyiwa, iwe unofanirwa kusangana nechiremba wako wepanyama nokuda kwekuongorora kwekutanga uye kudzidza kuti ungaita sei purogiramu yako yekuita kumba.
Muzviitiko zvakawanda, iwe ucharudzirwa kuti uise pfungwa pahutambo-hwe--kufamba maitiro uye kuwedzera kukurema kutakura pamabvi.
- Geda zvishoma zvishoma nezvimedu uye utange kuwedzera uremu sezvinoregererwa.
- Gadzira hupenyu hwekufamba kubva kune 0 kusvika kune 75 degrees mumabvi.
- Shingairira kusvika pakuzadza mabvi akazara.
- Tanga kusanganisa maviro ekuwedzera maitiro. Gara uri pachigaro uye gara chitsitsinho chako pane chimwe chigaro chekuenzana. Dzosera gumbo rako uye bvumira mabvi ako kuti aruramise. Zorora munzvimbo iyi 1 kusvika 2 maminitsi kangana pazuva kuti utambanudzire hamstrings.
- Tanga gumbo rakarurama rinomuka kuti uite simba.
Mavhiki 2 kusvika ku4
Mavhiki maviri anotevera, iwe ucharamba uchingowedzera kufamba kwako, kuwedzera simba re quadriceps, uye kuita nyore kuenzanisa maitiro.
- Gadzira hupenyu hwekufamba kubva kune 0 kusvika ku10 degrees.
- Tanga zvishandiso zvetseri. Gara pasi pasi nemakumbo zvakatambanudzwa. Gwaira zvishoma nezvishoma pamabvi ako gumbo rakakuvadzwa paunenge uchitsvaira chitsitsinho / netsoka yako pasi uchienda kune iwe. Dzokera zvakare munzvimbo yekutanga uye dzokorora katatu.
- Tanga isometric contraction ye quadriceps. Gara pasi pasi negumbo rako rakakuvadza zvakarurama uye imwe gumbo rako rakakotama. Bvumirana ne quadriceps yemabhiri akakuvara musingafambisi gumbo nekukanda pasi pasi. Gara kwemaminitsi gumi. Relax. Dzokorora kanomwe.
- Tanga hafu-squats, mapapu asingasaruri, uye mhuru inomutsa sezvinobvumirwa uye sezvinorayirwa.
- Half-Squat: Mirai makabata tafura yakasimba nemaoko ose. Netsoka dzako dzakasungirirwa pafudzi rehupamhi zvakaparadzana, zvishoma nezvishoma unokotama mabvi ako uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wapera. Bata masekondi gumi uye zvishoma nezvishoma dzokera kunzvimbo yakamira. Dzokorora kanomwe.
- Makomba Akasarura: Mirai makabata tafura yakasimba nemaoko ose. Netsoka dzako dzakasungirirwa pafudzi rehupamhi zvakaparadzana, tora hafu imwe mberi mberi, uchengetedze uremu hwako hwakagoverwa. Gwaira zvishoma nemabvi ako uye urere pasi zvishoma. Bata masekondi gumi uye zvishoma nezvishoma dzokera kunzvimbo yakamira. Dzokorora kune rumwe rutivi. Ita nguva 10 pamativi.
- Chitsitsinho Chinomuka: Pawakamira, isa ruoko rwako pane imwe kana shure kwechigaro chekuenzanisa. Simudza kumakumbo ako uye ubatisise kwemaminitsi mashanu. Gururira zvishoma zvishoma chitsitsinho chako pasi uye udzoke kanomwe.
- Tanga kumira mabhasikoro, mvura inoshandiswa (kushambira), uye kudzidzisa-simba kwepamusoro-muviri sezvinorayirwa.
- Tanga kuenzanisa uye kudzidzira maitiro sezvinorayirwa.
Mavhiki 4 kusvika ku6
Mumavhiki maviri anotevera, iwe ucharamba uchinge wakagadzirira kufamba uye kuenzanisa apo iwe unowedzera kushora kumabasa ako ekusimbisa.
- Ramba uchivaka mararamiro ezvinyorwa pamapurisa ako.
- Wedzera maitiro ekuvaka masimba nekurwisana (bata zvidhori zvemaoko matsvuku kana kushandiswa kwepurasitiki kana kutambanudza tambo sezvinorayirwa)
- Kana uchitungamirirwa, tanga kutarisana nemabvi mazamu maitiro . Nhema pamusoro pemudumbu mako nemakumbo ako zvakananga. Bhota bvi rako uye uunze chitsitsinho chako kumakumbo ako. Gara kwemaminitsi mashanu. Relax. Dzokorora kanomwe.
- Tanga maitiro mashoma-gumbo, zvakadai segumbo rimwe gumbo squats uye kukwira matanho .
- Chiyero chimwe chete-chema: Sezvakarambidzwa, simira usina kusimbisa gumbo rakakuvara kwemasekondi gumi. Shingairira kuita basa iri kwemavhiki mashoma.
- Tanga nheyo dzekusimudzira maitiro sezvinorayirwa.
- Ramba uchienzanisa nekudzidzira maitiro.
- Wedzera kuwedzera kwemaitiro ekuberekwa kweaerobic kuwedzera kukurumidza kwemwoyo.
- Tanga kushandisa kushivirira midziyo yakadai sedhigiridziro yepamusoro kana kuti mudzidzisi wei-elliptical kana akasimudzirwa.
Mavhiki 6 kusvika ku8
Mumavhiki awa, iwe uchafambira mberi nemabasa ekutanga. Kazhinji, mushonga wako achakurudzira lateral (kurutivi-ne-kurutivi) kutsika uye shure kwekugadzirisa-uye kutsika-kutsika. Nokuti munhu wose anofambira mberi pachedu, zvakakosha kutevera mirairo yako yezvechiremba pamusoro pezviitiko izvi, kufambira mberi kwako, uye kukwana.
Mavhiki 8 kusvika ku12
Ramba uchivaka simba nekufamba kwekufamba mumwedzi unotevera.
- Kuvaka simba panguva yekufamba kwegumbo.
- Knee kuwedzera kusimbisa kusimbisa: Unogona kupiwa bhanhire rakasununguka pamabasa aya. Kana zvakadaro, chivharo chimwe chigumo chebhande chakakomberedza gumbo retafura uye rimwe rakapoteredza chidzitiro chegumbo rako rakakuvara. Paunenge uchitarisa patafura, bendama namabvi ako kusvika kumadhora makumi mashanu nekurwisana kweiyo tubing, zvino dzokera kunzvimbo yekutanga.
Mavhiki 12 kusvika ku14
Nenguva ino, varwere vazhinji vakagadzirira kutanga kutamba kuchena. Agility uye plyometric maitiro anogona kuiswawo.
Pakuzotevera mushanyi kana chiremba, vachaita kuongororwa kwebasa kuti vaone kubudirira kwehurongwa hwekuvandudza. Iwe unogona kucheneswa nokuda kwebasa uye unopiwa chirongwa chairo chekuti ungadzokera sei kumitambo yekuraira.
Mushure mokunge mavhiyirwa kwekugadzirisa ACL, zvakakosha zvikuru kuti iwe uite mitemo yekudzivirira kukuvara kweAlL kuderedza dambudziko rako rekukuvara kwekusangana.
> Sources
> ACL Kukuvadza Overview. Mayo Foundation yeChirapa Dzidzo uye Ongororo. http://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375.
> Myer GD, Paterno MV, Mitsubishi KR, Hewett TE. Neuromuscular Training Techniques ku Target Target Musati Mudzokera Kumutambo Mushure meAnterior Cruciate Ligament Reconstruction. > J Strength Cond Res. May 2008; 22 (3): 987-1014.
> Palmieri-Smith RM, Thomas AC, Wojtys EM. Kukurudzira quadriceps simba mushure mekugadzirisa ACL. Clin Sports Med. Jul 2008; 27 (3): 405-424, vii-ix.
> White T, Clapis P. Anterior Cruciate Ligament (ACL) Injury Rehabilitation Exercises. Sports Medicine Advisor. 2-9-2009.