Kuzindikira, Kuchiza, ndi Kupewa
The quadriceps ndi gulu la minofu patsogolo pa ntchafu. Kukoka, kupweteka, kapena kugwedeza minofu ya quadriceps kapena quadriceps tendon ndi kuvulaza kwa masewera. Mumagwiritsa ntchito quadriceps yanu pothamanga, kudumphira, ndi kukankha.
Mwachidule
Minofu ya quadriceps ndi rectus femoris, vastus lateralis, vastus medialis, ndi vastus intermedius. Amagwiritsa ntchito kusinthasintha mchiuno ndi kuwonjezera bondo.
Zimachokera ku chiuno ndi chikazi ndipo zimagwirizana ndi bondo (patella) ndi quadriceps tendon.
Zimayambitsa
Kawirikawiri, quad yowonongeka ndi chifukwa cha kusamvana kwa mphamvu pakati pa quadriceps ndi gulu losautsa, kumene hamstrings ali amphamvu kwambiri. Izi ndizopanda kusiyana pakati pa othamanga chifukwa kuthamanga kumagwiritsa ntchito zowonongeka kuposa quadriceps. Kuvulaza kwa quadriceps tendon kumachitika ndi kutuluka kovuta kwa kulumpha kapena kugwa.
Zizindikiro ndi Zizindikiro
Minofu ya quadriceps yokhazikika kapena yovuta imatha kudziwika ndi ululu kutsogolo kwa ntchafu. Kuphwanya kwakukulu mwadzidzidzi, mwadzidzidzi, ndipo kumabweretsa ululu wopweteka pa nthawi ya ntchito (nthawi zambiri sprinting) ndipo ikhoza kuyenda ndi kutupa kapena kuvulaza pa ntchafu ndi kutaya ntchito. Ngati pali misozi kwa quadriceps tendon, simungathe kuweramitsa bondo lanu. Nthawi zina, ululu sumafika mpaka kumapeto kwa masewera kapena ntchito.
Kudziwa
Dokotala atenga mbiri yanu ndikuyesa kuwona, kuyang'ana mphamvu kuti athandizidwe ndi mawondo ndi kupindika ndi kuyesa kuyenda. Dokotala adziwerengera vutoli chifukwa cha chikondi, chilema, ndi mphamvu. Kujambula sikungakhale kofunikira kuti mudziwe.
- Maphunziro a Gulu 1 ndi misozi yambiri.
- Matenda a m'kalasi 2 ndi ovuta kwambiri ndi ululu waukulu komanso kutaya mphamvu.
- Matenda a Gawo 3 ndi misozi yonse ya minofu ndi ululu wowawa komanso kutaya mphamvu.
Chithandizo
Pofuna chithandizo chamankhwala, ndondomeko ya mankhwala a RICE (kupuma, ayezi, kuponderezana, ndi kukwera) imagwiritsidwa ntchito, monga ndi zovuta zonse ndi zovuta, kwa maola 24 mpaka 72 oyambirira. Mungafunike kugwiritsa ntchito zidulo m'masiku ochepa awa oyambirira ndi mavuto awiri kapena atatu. Wotsutsa-zotupa zingakhale zothandiza kuchepetsa kupweteka ndi kutupa. Mutagwiritsa ntchito ayezi, tanizani chiwondo chanu mu bandage ya ACE kuti muyike.
Pambuyo masiku atatu kapena asanu, malingana ndi kupsinjika kwa vutoli, mukhoza kuyamba kuchira ndi kutambasula, kuyendayenda, ndi kusunga thupi lanu labwino. Mukamaliza ntchitoyi, yanizani minofu mutatha kuchita masewera olimbitsa thupi kuti muchepetse kutupa kulikonse. Kafufuzidwe ka kanema sikanatsimikizire kuti imachiritsa machiritso ndikubwerera ku maseŵera, koma imathandiza kuchepetsa ululu.
Mukatha kugwiritsa ntchito mwendo wanu popanda kupweteka, mukhoza kuyamba pulogalamu yozemba pang'onopang'ono ndikupewa kuthamanga kwadzidzidzi ndi sprints. Muyenera kuonetsetsa kuti mumakhala otentha kwambiri musanayambe ntchito. Samalani zizindikiro za ululu kapena kuwonjezeka kwachisomo, ndi kuchepetsa kuchita masewera olimbitsa thupi ngati wina akukula.
Kutambasula bwino kwa quadriceps n'kofunikira.
Kubwezeretsa kumachitika mkati mwa masabata awiri kapena atatu. Musabwerere ku masewera mpaka mutakhala ndi ululu, mukhale ndi kayendetsedwe kachidziwitso, ndipo mukhale ndi mphamvu zowoneka bwino pamlingo wathithi poyerekeza ndi mwendo wanu wosavulazidwa.
Kupewa
Njira yothetsera vutoli ndi kulimbikitsa mitsempha ya quadriceps, kutentha bwino musanayambe kuchita masewera olimbitsa thupi komanso kutambasula nthawi zonse. Kutsatsa Quad, masewera, kuyendetsa njinga, ndi kukwera masitepe ndizochita masewera olimbitsa thupi kwa othamanga kuti agwiritse ntchito monga maphunziro a mtanda .
> Chitsime:
> Kary JM. Kuzindikira ndi Kusamalira Mavuto a Quadriceps ndi Mavuto. Zotsatira zamakono mu Musculoskeletal Medicine . 2010; 3 (1-4): 26-31. lembani: 10.1007 / s12178-010-9064-5.