Gulu lochita masewero olimbitsa thupi likuwoneka (ndipo limamveka) lodabwitsa kwambiri, koma ndi njira yabwino yothetsera bata, kulimbitsa ogwira ntchito kumapiri - makamaka gluteus medius - ndi kuonjezera bata la bondo.
Monga gawo la chizoloŵezi chokonzekera , zochitika zolimbitsa thupi zoyendayenda zimagwiritsa ntchito minofu yambiri yomwe imakhazikitsa bata.
Kuchita masewerawa musanayambe kugwira ntchito kungathandize kuti mchiuno ukhale wosasunthika komanso kuti mawondo akhale olimba. Izi zimathandizanso kuti thupi lonse liziyenda bwino komanso kuyendetsa bwino ntchito panthawi yopuma.
Ntchito yochita masewera olimbitsa thupi ndi othandiza makamaka kwa wothamanga aliyense amene amachita masewera omwe amafunika kuthamanga, kudumphira, kutembenuza ndi kupotoza. Mukhoza kupeza zowonjezera, kutsutsa magulu ku sitolo iliyonse ya masewera.
Hip Stability Amachepetsa Kuvulala kwa ACL
Woperewera gluteus medius - umodzi wa minofu kumbali ya m'chiuno - ukhoza kutsogolera mavuto pambali. Ndipotu, nthawi zambiri zimakhala chifukwa cha kupweteka kwa bondo ndi kuvulala, makamaka kuvulala kwa ACL . Mphamvu ya gluteus imangowonjezera mchiuno koma imathandiza kuti muzitsatira bwino pambali mwa mawondo pochepetsa kuchepetsa nkhawa pa bondo.
Kuchita masewera olimbitsa thupi kumawondola bondo mwa kuphunzitsa kayendetsedwe ka kayendetsedwe ka kayendetsedwe kabwino kogwiritsa ntchito mawondo osalowerera kapena kutuluka.
Kusunga njira yoyenera n'kofunika pofika pang'onopang'ono bwinobwino . Akatswiri ambiri amakhulupirira kuti kuthamanga kwadongosolo kosayenera kwa bondo ndi chinthu chimodzi chomwe chimapangitsa kuti atsikana achimuna azikhala ndi vuto losalongosoka la kuvulala kwa ACL .
Mmene Mungagwiritsire Ntchito Bungwe Lolimbitsa Thupi Kuyenda Zochita Zolimbitsa Thupi
Kuti ntchitoyi ikhale yogwira mtima, muyenera kusankha gulu lokaniza ndi mphamvu yoyenera.
Mitundu ya mabanki imasonyeza momwe mungakanire ndi kupita patsogolo, kuchokera ku chikasu (zosavuta) kukhala zobiriwira (zolimbitsa) ku buluu (zovuta) kukhala zakuda (zovuta). Ochita maseŵera ambiri amayamba ndi gulu lobiriwira ndipo akhoza kapena sapita patsogolo. Ngati ntchitoyi ili yovuta kwambiri kwa inu, gwiritsani ntchito gulu losavuta.
Mukapeza gulu loteteza, ndi nthawi yoti muyike ndikuyamba kuyenda:
- Pogwiritsa ntchito gululo pakhomo, osagwedezeka, ikani bulu pamwamba pa ngolo iliyonse ndi kukulunga miyendo yonse iwiri.
- Ikani mapazi anu paphewa padera. Bungwe liyenera kuphunzitsidwa, koma lisatambasulidwe.
- Bwerani mawondo anu pang'ono ndikusunthira malo ochepa kuti mutsegule gluteus medius.
- Sungani mapazi anu mu mzere ndi mapewa anu ndi nkhope kutsogolo ndi kulemera kwa thupi lanu mogawanika mogawidwa pamapazi onse awiri.
- Kusunga malo ochepa, sungani kulemera kwa mwendo umodzi ndikutsatira phazi lina. Chotsani mwendo uwu mkati ndi kunja, pambali, kwa 8 mpaka 10 kubwereza.)
- Sungani mlingo wanu m'chiuno pamene mukuyenda. Yesetsani kusokonezeka kapena kugwedeza mbali.
- Pang'onopang'ono uzitsinthani kulemera kwanu ndikusintha miyendo.
- Chitani masitepe ena 8 mpaka 10.
Pogwiritsa ntchito ntchitoyi, zimathandiza kukhalabe pansi, kutsogolo. Pewani kumangirira mchiuno mmwamba kapena pansi kapena kumbali.
Ngati mukuchita bwino, muyenera kuzimva mu gluteus medius. Mchuuno wanu udzakhala wotentha!
Ngati muli ndi vuto lochita masewero olimbitsa thupi, muyenera kuyamba ndi ntchito yochepa yogwiritsira ntchito, monga kumangirira kumapeto , zomwe zimayendera gluteus medius. Zochita zina zabwino zomwe zimaphatikizapo kutentha kwanu ndikuthandizira kuti zitsulo zikhale zolimba. Onjezerani izi ziwiri zomwe zimayambitsa chizoloŵezi chanu chokonzekera ngati mukukumana ndi vuto lanu.