Ngati mumasewera masewera omwe amafunika kuthamanga kwambiri, kapena kugwiritsa ntchito mtundu uliwonse wa plyometrics kapena kupitiliza pa maphunziro, chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti mutha kuvulazidwa ndi kuphunzira njira yoyenera yolowera.
Ochita masewera ochepa amadzipangira mawotchi; iwo amangochita zomwe zimabwera mwachibadwa. Ngakhale kuti pali othamanga ena omwe mawonekedwe okongola omwe amafika pamtunduwu amapezeka mwachibadwa, othamanga ambiri angapindule ndi maphunziro omwe cholinga chake ndi kukonza makina olowera.
Kudumpha ndi kubwereka nthawi zambiri ndi mbali ya maphunziro ophunzitsira aphunzitsi. Maluso a kumalo angapangidwe kanthawi kochepa ndipo adzabweretsa madalitso ochuluka a nthawi yaitali.
Kuthamanga kwabwino kumalola wothamanga kuti apite bwinobwino ndipo amatha kudodometsa m'magulu ( ziuno, mawondo , ndi mabotolo) pamene akufika. Zimapangitsanso thupi kukhala pamalo abwino kuti liziyenda bwino komanso mwamphamvu. Kusunthika kumeneku kumabwera mosavuta kamodzi kophunzitsidwa. Cholinga chake ndikutsika mosavuta ndikusintha mphamvu zokhudzana ndi mphamvu, poyamba kulemera kwa gluteus , ndiyeno mitsempha ya hamstrings, quads, ndi ng'ombe pamene ikufika.
Ulemerero Wosatha Ndi Vuto
Pa zifukwa zosiyanasiyana zokhudzana ndi moyo wodzala ndi maphunziro ena asanu ndi atatu, ochita maseŵera ambiri amakhala ndi zisudzo zomwe zimakhala zochepa kwambiri. Ngati muli ndi mphamvu zofooka komanso zopanda mphamvu, ndizowonjezereka, mumakonda kugwiritsira ntchito quads kuti muzitha kulemera kwanu patsogolo ndikukwera kayendedwe kake.
Kugwiritsira ntchito qual yanu m'malo mowala kwanu kumapangitsa katundu wambiri kumbuyo, kumbuyo, mawondo, ndi mitsempha. Mphamvu zimenezi zimakula mofulumira pakufika ndi kubwerera pang'onopang'ono, ndipo kumalo kovuta kobwerezabwereza kumatha kuwononga ziwalo.
Njira yosavuta yopita kumalo imapangitsanso kwambiri kupanikizika kwamtundu wa ACL makamaka.
Misozi ya ACL imachitika pamene wothamanga amatha phazi ndikupotoza bondo (mkati mwake amasinthasintha mu malo a valgus). Ochita masewera olimbitsa thupi (minofu ya m'chiuno chamkati) amakhala ovuta kumalo okwera. Izi zimakhala zovuta kwambiri kuti zichitike kwa othamanga achikazi, omwe ali ovuta kwambiri pa malo a knee.
Pofika pansi ndikukhala ndi malo odzitamandira kwambiri komanso potsatsa glut, m'malo mofika pamtunda, mudzathandiza kuchepetsa nkhawa pa ACL. Ntchito yaikulu ya ACL ndikuteteza tibia (fupa la m'munsi mwendo) kuti lisayambe kuyenda. Koma ikhoza kuthana ndi mphamvu zambiri zisanavulazidwe kapena zong'ambika. Pofuna kuchepetsa mphamvu ku ACL, mgwirizano wa glut ndi hamstrings nthawi ya kuchepetsa, ndikuthandizani kubwezeretsa tibia mmbuyo mwa chifuwa (thigh bone) ndikugwiritsira ntchito mawondo pogwiritsa ntchito ACL. Mwa kulimbikitsa ma glut, hamstrings, ndi abductors, komanso kupanga mawonekedwe otetezeka, mukhoza kuchepetsa kwambiri mwayi wovulala ndi mawondo.
Sikuti kokha kuopsa kwa chida kumalo othamanga pakutha, komabe sikungapindule kwambiri popereka mphamvu zowonongeka panthawi yomwe ikugwedezeka. Ma glutes ndi apamwamba kwambiri powapatsa mphamvu chifukwa cha misala yawo yaikulu komanso biomechanics.
Kuti mupange mphamvu zowonjezereka, muyenera kulowera ndi kuchepetsa mofulumira ndi kulemera kwa thupi lanu mogawidwa mofanana pa phazi lonse (osati kutsogolo koyambirira) ndikuwombera, kotero iwo ali okonzekera kugwirizana mwamphamvu.
Njira yosavuta yophunzirira kuti ikhale bwino bwino ndikupindula kwambiri ndi kugwira ntchito ndi wophunzitsi kapena wophunzirayo kuti aphunzire momwe mungayendetsere musanayambe kuchita zonse. Ngati simukugwiritsa ntchito njira zoyenera zolowera, zingathe kufika mwezi umodzi kuti muphunzirenso kayendedwe kolondola. Khala woleza mtima ndi kuchita. Mukamaphunzira njira yoyenera, mungagwiritse ntchito bokosi loyambira kubowola kuti muphunzitse kayendetsedwe ka kayendetsedwe kake kapena kuti mupange malire osamalidwa amodzi.
Njira Yoyenera Yoyenda
- Yambani ndi kutentha kwakukulu, ndipo gwiritsani ntchito glute kugwiritsa ntchito chizoloŵezi kuti kupeza glut kuwombera musanayambe kudzipumphira ndi kubwereka
- Yambani pang'ono (1-2 inch jumps), nthaka ngati mofatsa komanso mwakachetechete ngati n'kotheka, ndi kumira mozama pakufika.
- Landani ndi phazi lanu lonse ndipo pitirizani kulemera kwanu mogawidwa chidendene ndi zala. Pewani kumangoyenda pa mipira ya mapazi anu.
- Onetsetsani kuti mawondo anu akutsatira pa phazi lanu osati kulowera kapena kugwa panja)
- Pewani kulemera kwanu pazitsulo zanu. Mabondo anu ayenera kukhala kumbuyo kwa zala zanu panthawiyi.
- Ganizirani pa glutes (yongolani njira yotetezeka yotengera ) muyendetsedwe.
- Kwa milungu ingapo, ndipo motsogoleredwa ndi mphunzitsi wanu, yonjezerani kutalika kwanu kwa makina 12-inch.
- Tsatirani kutsogolera kwa mphunzitsi wanu ponena za reps ndi seti, koma ganizirani kuchita 2-3 seti x 6-10 reps. Chitani izi katatu sabata iliyonse kapena kuposa momwe mwalangizira.
- Kuwombera kubowola kungakhale kovuta, kotero pulumutsani bwino pambuyo pa gawo ndikuyimitsa pamene mawonekedwe anu alephera, zofooka zanu zapansi, kapena muli ndi zowawa kapena zopweteka. Zimakhala zovulaza kwambiri kusiyana ndi zabwino kuti muzichita izi ndizosauka kapena zovuta.