Bondo ndi dongosolo lophweka lomwe limakhala ndi ziwalo zambiri zoyendayenda zomwe zimagwirizanitsidwa ndi mitsempha inayi yaikulu, mtundu wa tizilombo tomwe timagwirizanitsa minofu ndi mafupa. Mmodzi mwazowonjezereka kwambiri pa bondo ndi chipani cham'mimba cham'mimba (ACL). Malingana ndi American Council on Exercise (ACE), mabondo amanyamula pafupifupi 80 peresenti ya kulemera kwa thupi.
Icho ndi katundu waukulu pa gawo laling'ono la thupi.
Kupuma ndi misonzi ya ACL ndizofala, makamaka pakati pa othamanga. Osewera mpira, masewera osewera mpira, ndi osewera mpira amakhala makamaka pachiopsezo cha kuvulala kwa ACL, zomwe nthawi zina zimakhala zovuta kwambiri kuti zimafunika opaleshoni . Ngakhale mutakhala wothamanga wapamwamba, ndizomwe mungachite kuti muteteze mgwirizano wanu wa ACL. Inde, simungasinthe kapangidwe ka mitsempha mu mgwirizano, kapena mafupa omwe amapanga mgwirizanowo, pazinthu. Koma pali zambiri zomwe mungachite kuti muwathandize kukhazikika ndi kuteteza. Njira imodzi yofunika yopezera kuvulala kwa ACL ndikuteteza minofu yomwe imathandiza kuti bondo likhale losasuntha.
Kodi mu Knee?
Mafupa atatu amasonkhana kuti apange mawondo awo: Pansi pa fupa lafupa (femur), pamwamba pa fupa la fupa (tibia), ndi kneecap. Minofu yomwe imagwirizanitsa nyumba zitatuzi ndi quadriceps (minofu yaikulu yomwe imakhala patsogolo pa ntchafu yomwe nthawi zambiri imatchedwa ngati quads); mitsempha (minofu yofanana kwambiri kumbuyo kwa mwendo wakutsogolo); ndi minofu ya ng'ombe ya m'munsi.
Palinso kutalika kwa minofu yothandizira yotchedwa IT band yomwe imagwirizanitsa fupa la mchiuno.
Zochita zomwe zimayika pa kumanga minofu yomwe ili pafupi ndi bondo ndizofunikira kuti muzisunge mwamphamvu kuti mutenge thupi lanu. Kutambasula minofu imeneyi ndi kofunikira.
Ayenera kukhala omvera mokwanira kulola kuti mgwirizanowo udutse modutsa. Chithunzi chomwe chingachitike ngati, mutati, inu munayesa kuwongoka bondo lanu kuti muthe mpira ndipo minofu yanu silingalole kuti mwendo wanu ufike kutali? Mitsempha imatha kugwira ngati gulu lolimba la mphira.
Zovuta Zimayang'ana ACL
Ng'ombe yachinyamata S
- Imani ndi mapazi onse pansi, zala zakutsogolo zikuyang'ana kutsogolo, mapazi amphindi kutali.
- Kuchokera m'chuuno mwanu, khalani patsogolo ndikukweza manja anu pansi.
- Pa nthawi yomweyi, gwedezani bondo lanu lakumanja, koma khalani mwendo wanu wakumanzere molunjika.
- Pitirizani kufika kumtunda mpaka mutatambasula kumbuyo kwa mwana wanu wa ng'ombe. Ngati kumbuyo kwanu kuli kolimba kapena kovulala, sungani manja anu pa ntchafu zanu, pamwamba pa maondo anu.
- Gwiritsani masekondi makumi atatu popanda kupunthwitsa kapena kukakamiza kutambasula; kupuma mwachizolowezi.
- Sinthani miyendo ndi kubwereza. Chitani ichi kutambasula kawiri kumbali zonsezo.
Kuthamanga kwa Quadriceps
- Imani pafupi ndi mpando wolimba kapena funsani mnzanu kuti akuthandizeni. Ikani dzanja lanu lamanzere pa mpando kapena paphewa la mnzako.
- Lembani bondo lanu lakumanja kumbuyo kwanu kuti mubweretse chidendene chanu kumanja kwanu. Bwererani mmbuyo ndi dzanja lanu lamanja ndipo mugwire kutsogolo kwa bondo lanu lakumanja.
- Kuika bondo lanu lakumanja kumbuyo ndi pafupi ndi bondo lanu lakumanzere, mutenge chidendene chanu mofulumira mpaka mutamva kupanikizika pang'ono kutsogolo kwa ntchafu yanu kuchokera kumadzulo mpaka pamapiri.
- Gwiritsani masekondi 30, kupuma mokwanira, ndiye kuchepetsa phazi lanu pansi ndikusintha mbali. Chitani mbali zonse ziwiri.
Mphindi Yokongola
- Khalani pansi ndi phazi lanu lakumanja lomwe likuyambira patsogolo panu.
- Gwirani bondo lanu lakumanzere ndikupumula pansi pa phazi lanu mkati mwa dzanja lanu lakumanja.
- Gwiritsani mphasa pang'ono kumbuyo kwanu, tumizani pachifuwa chanu ku bondo lanu. Pitani pazomwe mungathe popanda kusaka.
- Ngati izi zatsala pang'ono kumveka kumbuyo kwa mwendo wanu, imani apa. Ngati muli ndi chizoloŵezi chofikira patsogolo ndikugwira zala za kumanja kwa manja awiri popanda kutaya mphuno kumbuyo kwanu, zomwe zidzakupatsani kanthawi kochepa.
- Kupuma mokwanira, gwiritsani ntchito kutambasula kwa masekondi 30, kenaka mubwereze ndi mwendo wina.
Kuthamanga kwa mkati (20 seconds x 3 reps)
- Pamene mukukhala pansi, yambani miyendo yonse patsogolo panu, kenako yonjezerani kutali kwambiri.
- Pewani pang'ono pamphuno, tambani manja awiri patsogolo panu pakati pa miyendo yanu.
- Pitani pafupi kwambiri kuti muzimva mutayala mu ntchafu yanu yamkati.
- Lembani kutambasula kwa masekondi 20 ndikubwereza katatu.
Kuthamanga kwa Hip Flexor (20 masekondi x 2 reps)
- Kuchokera pamayendedwe, pita patsogolo ndi mwendo wako wakumanja ndikugwetsa bondo lako lakumanzere pansi.
- Ikani bondo lanu lakumanzere pansi.
- Ikani manja anu onse pamwamba pa ntchafu yanu yowongoka ndikuyang'ana kutsogolo, kusunga chiuno chanu ndi mapewa anu.
- Ngati mungathe kuchita izi pokhala osasamala, pewani kumbuyo kwanu ndi dzanja lanu lakumanzere ndikugwirani dzanja lanu lakumanzere kuti muyende phazi lanu pafupi.
- Gwiritsani masekondi 20 ndikubwereza kumbali ina.
> Chitsime:
> American Council on Exercise "Kodi Ndizimene Zopindulitsa Zili Zolimbikitsa Kwambiri Knee Yanga?", Lolembedwa ndi Adam Bordes, Nov 16, 2011.