Kwa anthu ambiri, kutambasula minofu ya quadriceps kungakhale kovuta. Kubwereranso kumbuyo kwa bondo kapena kugwada pang'onopang'ono kuti mutambasule zida zanu zingakhale zovuta. Kotero, kodi pali njira yophweka komanso yothandiza kutambasula minofu yanu ya quadriceps? Inde, alipo, ndipo wodwala wanu angakuwonetseni momwe mungagwiritsire ntchito quadriceps kutambasula.
Minofu ya quadriceps ndi gulu la minofu inayi yomwe ili patsogolo pa ntchafu yanu. Zomwe, monga momwe zimatchulidwira nthawi zambiri, zithandizani kuwongolerako bondo ndipo muli ndi udindo wosunga kneeap yanu pamalo ake abwino.
Kukhazikika m'zinthu zanu zingayambitse matenda a kneecap monga zinthu monga patellofemoral stress syndrome kapena kugwirizana kwa patella. Kulephera kusinthasintha mu gulu la minofu kungapangitsenso kuvulala kwakukulu, monga chida cha quad kapena tella patella pakuthyola panthawi yochita masewera olimbitsa thupi.
Zochita zolimbitsa thupi za quadriceps zikhoza kuchitidwa kuti zithandize gulu la minofu kugwira ntchito bwino. Anthu ambiri amakhala ndi nthawi yovuta yowonjezera kayendedwe kawo, makamaka ngati ali ovuta kwambiri. Kutambasula quad kumafuna kuti mugwade bwino, ndipo nthawi zambiri zimakhala zovuta kuti anthu afike pamapazi awo apansi kuti agwede bondo ndi kutambasula quadriceps.
Pali njira yothetsera vuto: thadi la quadriceps latambasula.
Mmene Mungagwiritsire Ntchito Chovala Chopangira Chovala
Choyamba, onetsetsani kuti mungalankhule ndi dokotala musanayambe pulogalamu iliyonse yolimbitsa thupi. Kenaka, pitani kuchipatala chanu amene angakuwonetseni momwe mungagwiritsire ntchito thadi la thaulo.
- Pezani thaulo. Ngati mulibe gawo limodzi, mungagwiritse ntchito zingwe kapena lamba wanu. Sashiti yomwe mumachokera muzitsulo zowonongeka ingakhale chinthu chabwino chomwe mungagwiritse ntchito.
- Lembani m'mimba mwako, woweramitsa bondo limodzi, ndikulumikiza thaulo pambali pa mimba.
- Pewani kumbuyo kwanu ndikugwira mapeto onse a thaulo ndi dzanja limodzi. Ngati kupweteka kwa mapewa kapena kuyenda kochepa kumakulepheretsani kuti mufike pa thaulo, mungayesere kuyesa thaulo lamapalasitiki kutambasula.
- Ponyani tchutchutchu kuti bondo lanu liweramire ndikutambasula bwino kumamveka kutsogolo kwa ntchafu yanu.
- Gwiritsani ntchito malowa kwa masekondi 20-30, ndipo pang'onopang'ono mukamasulidwe. Bwerezani katatu katatu pa mwendo uliwonse.
- Muyenera kumangokhalira kutambasula pang'onopang'ono mutagwedeza pa thaulo kapena nsalu. Kutambasula kumayenera kuchoka mukamasula thaulo ndikuchotsani minofu yanu. Ngati mukumva kupweteka kulikonse, muyenera kusiya nthawi yomweyo.
Kutambasuka kwa quad kungatheke kangapo patsiku kuti zithandize kusintha quadriceps kusintha. Ndizochita masewera olimbitsa thupi pofuna kuthana ndi vuto lopweteka lomwe limatchedwa kuchepetsa kupweteka kwa minofu (DOMS) pambuyo pochita masewera olimbitsa thupi. Kutambasula kungakhalenso kukupangitsani kukhala omasuka.
Mawu ochokera
Chovala chopangira quadriceps chingakhale chingwe chothandizira kuti zithe kusintha kusintha kwa minofu ya quadriceps. Onetsetsani kuti mupite kuchipatala chanu kuti muphunzire njira yabwino kuti muzitha kuyendetsa zida zanu.
PT yanu ingakuthandizeni ngati mukukhala ndi nthawi yovuta kutambasula quadriceps kapena ngati mukufuna malangizo ena.