Pamene mawondo anu akukhumudwa, zimakhudza mbali iliyonse ya moyo wanu. Kumva kupweteka kwa mawondo kumapangitsa ngakhale kuyenda kosavuta, monga kuyenda pamtunda ndi kumsika masitepe kapena kulowa mkati ndi kutuluka m'galimoto. Nanga bwanji za maseĊµera olimbitsa thupi ?
Ngati muli ndi ululu kale, chinthu chomaliza chimene mukufuna kuchita ndi kupweteka kwambiri kapena kuvulaza kwambiri. Kuopa kupweteka ndi kuvulazidwa nthawi zambiri kumapangitsa odwala kupweteka kuti azichita masewera olimbitsa thupi, ngakhale kuti zinthu zina zidzasintha ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi.
Ndipo ngati kupweteka kwa mawondo anu kuli kovuta ndi kukhala olemera kwambiri, kuchita masewera olimbitsa thupi nthawi zonse kumalangizidwa. Ngakhale kutaya pang'ono kulemera kungapangitse kupondereza mawondo, ndikupatsanso thupi lanu mpumulo ku ululu.
Podziwa zimenezi, komabe ndikufunikabe kuthana ndi ululu, kodi ndi zochitika ziti ndi ntchito zomwe mungachite zomwe sizingapangitse zinthu kuipiraipira? Pali zowonjezera zosankha zambiri zogwiritsa ntchito ndi ululu wamondo, koma sitepe yanu yoyamba ndiyo kudziwa zomwe zikuchitika.
Nchiyani Chimayambitsa Mavuto Anu?
Zowawa zapakhosi zingayambidwe ndi chiwerengero chilichonse cha zinthu monga bursitis kapena nyamakazi, kapena chikhoza kubweretsedwa ndi kupweteka, kugwa, kapena kuvulaza mopitirira muyeso. Chifukwa pangakhale zifukwa zambiri zakumva kupweteka kwa bondo, ndikofunika kuti muwone dokotala wanu ndikupeza matenda enaake.
Mukudziwa kuti mukufunika kuwona dokotala ngati ululu wanu ndi / kapena kutupa kumatenga masiku angapo, mgwirizanowu umakhala wosakhazikika, kapena wakhala ukuchitika kwa nthawi yayitali kwambiri moti umasokoneza ntchito za tsiku ndi tsiku.
Dokotala wanu angafune kuti mutenge mankhwala komanso / kapena mankhwala. N'kofunikanso kupeza chithandizo kuchokera kuchipatala kapena kuchipatala kwa mtundu uliwonse wa masewera olimbitsa thupi.
Pezani kuchita masewera olimbitsa thupi ndi kusinthasintha kuti muteteze pamodzi ndi zinthu zomwe zili bwino pamfundo yanu komanso zingakuthandizeni kuchiza.
Muyeneranso kufunsa za ululu panthawi ya masewera olimbitsa thupi, makamaka ngati mumamva kupweteka kwachilendo kapena ngati muyenera kusiya ntchitoyi. Akatswiri ambiri amakulimbikitsani kuti musagwire ntchito kupweteka kulikonse , koma vuto lanu lingakhale losiyana.
Zojambula Zojambula Zopweteka za Knee Pain
Mukadziwa zomwe zikuchitika ndi bondo lanu ndikukhala ndi chilolezo kwa dokotala wanu, mutha kuyamba kuyesera. Kuchita masewero olimbitsa thupi ndi malo abwino kuyamba ndi chimodzi mwa zosankha zabwino kwambiri zolimbikitsa thupi la pansi, kuchepetsa mtima wanu, ndi kutaya thupi.
Ngati muli ndi mwayi wochita masewera olimbitsa thupi, pali njira zambiri zomwe mungasankhe kuchokera pa cardio.
Kusambira
Kuzisambira ndi chimodzi mwa zosankha zabwino ngati mugwada. Madzi amachititsa kuti thupi lanu likhale lofewa, limachotsa thupi lanu lonse ndikukulolani kuti mupeze masewera olimbitsa thupi komanso kulimbitsa minofu yomwe imathandizira bondo.
Zomwe zimayenda bwino ndizomwe zimakhala zosavuta komanso zowonongeka, komabe mungayesetsenso zina zolimbitsa thupi.
- Kupewera Kosintha - Manga manja anu pamtanda, mutenge pamsana panu ndikukankhira, mukuweramitsa mawondo ndi kukankha. Ziri pafupi ngati mukuyenda.
- Kuyenda - Ngati sizikuvutitsa maondo anu, mukhoza kuvala chipangizo choyandama ndikuyenda kudutsa dziwe. Kukaniza kudzatengera mtima wanu, koma palibe zotsatira ndipo mukhoza kulimbitsa maondo anu. Mukhoza kupita patsogolo, kumbuyo komanso ngakhale kumbali, kukupatsani zosiyanasiyana zosiyanasiyana pamene mukulolani kuti mulimbikitse minofu yonse m'munsimu.
- Madzi Aerobics - Kuchita masewera olimbitsa thupi kumakhala kosangalatsa komanso kusuntha mu dziwe kumakupatsani ntchito yopanga cardio popanda kuthandizira pamfundo.
Ergometer ya Thupi Lalikulu
A ergometer yapamwamba ya thupi ili ngati njinga kuti manja anu ndi mabungwe ambiri opatsirana pogonana ndi odwala ali nawo. Inu mumakhala kutsogolo kwa izo ndi kuzungulira pedals ndi manja anu kuti mtima wanu uzikula.
Izi sizikukakamiza maondo, choncho izi ndi zabwino ngati muvulazidwa kwambiri kapena mukuchira opaleshoni.
Elliptical Trainer
Sikuti ululu wonse wa bondo umayankha bwino kwa mphunzitsi wa elliptical , koma chifukwa chakuti palibe zotsatirapo koma zolemetsa zimapangitsa izi kukhala njira yabwino kuyesera. Zilibe kanthu pamalumikiza koma kayendetsedwe kameneko kamakupatsani mphamvu kuti mukhazikitse zitsulo ndi zojambulajambula panthawi yomwe mukupeza masewera olimbitsa thupi.
Ngati zikuwoneka kuti zikukulirakulira bondo lanu, panthawi yomwe mwakhala mukugwira ntchito, pewani izi ndipo yesani ntchito yosiyana.
Mungayambe popanda kukana ndi maminiti angapo pa nthawi kuti muone momwe thupi lanu limayankhira. Zingakhale zomveka pamene mukuchita masewera olimbitsa thupi, koma zikusokoneza tsiku lotsatira.
Treadmill
Chopondapira ndi chisankho chabwino ngati kuyenda ndi chinthu chomwe mungachite popanda kupweteka. Lamba losunthira limapereka chingwe kuti msewu wa konkire suli, kukulolani kuti muyende popanda kugwira ntchito yovuta kwambiri.
Makina Opangira
Makina oyendetsa ndiwo njira ina yoyesayesa chifukwa kayendetsedwe kameneka kamagwiritsa ntchito quads ndi hamstrings, kuthandiza kumanga maondo olimba.
Komabe, kayendetsedwe kabwereza kabwereza. Izi zingathandize bondo lanu kupweteka kapena, kwa zina, zingapangitse kuipa. Kachiwiri, yambani zosavuta ndikungochita kwa maminiti pang'ono kuti muone momwe thupi lanu likuyankhira.
Ngati zonsezi zikupweteka, ichi ndi chimodzi chodumpha.
Home Cardio Workout
Ngati simukuchita masewera olimbitsa thupi kapena zosankhazo sizigwira ntchito, pali zochitika zambiri zomwe mungachite kunyumba ndi zida zingapo. Ntchito yolembapo pansiyi ikuphatikizapo zochitika zosiyanasiyana zochepa zomwe zimapangitsa kuti mtima wanu usasunthike popanda kugwedezeka pa mawondo ndi ziwalo zina.
Kusamala
Onaninso dokotala musanachite izi kapena ntchito ina iliyonse ndikuthawa chilichonse chimene chimapweteka kapena kusokonezeka.
Zida
Gulu loteteza, mankhwala a mpira (4-10 lbs) ndi mpira wa masewera olimbitsa thupi.
Bwanji
- Wosangalala ndi kuwala kwa galimoto, kuguba m'malo kapena kuzungulira nyumba kwa mphindi zisanu kapena zisanu, kapena kugwiritsa ntchito mazochita awiri oyambirira kuti mutenthe minofu yanu.
- Mukangotenthetsa, tambani minofu yambiri ya m'munsi; hamstrings, quads ndi ng'ombe .
- Chitani masewera olimbitsa thupi kwa masekondi 30-60, kuchoka pa ulendo umodzi kupita kumtsinje ndi kupuma pang'ono kapena kopanda phindu.
- Cholinga chogwira ntchito mofulumira . Ngati mukufuna kuwonjezera mwatsatanetsatane , pitani mofulumira, gwiritsani ntchito kayendetsedwe kake kakang'ono ka zochitika, kuwonjezera zotsatirapo, kapena kugwiritsa ntchito kukana kwambiri.
- Chitani dera limodzi kwa mphindi zochepa, mphindi 15 kapena kubwereza dera nthawi zambiri momwe mumakondera.
- Kutsiriza ndi ozizira pansi ndipo onetsetsani kuti mutambasula thupi lakuya .
Zotsatira Zotsata
Kuchita masewera olimbitsa thupi kumayambira ndi zosavuta zochita zomwe zimapitirira pang'onopang'ono pamene ntchito ikupitirira.
Poyamba kusuntha, yambani ndi sitepe yogwira. Yambani kupita kumanja kukatenga mikono kumbali. Bweretsani phazi lamanzere, mukakhudze pansi pafupi ndi phazi lamanja ndipo mwamsanga pitani kumanzere ndi mwendo wakumanzere.
Pitirizani kulowera kumanja ndi kumanzere, kupanga masitepe ambiri ndi mikono yaikulu kuti mutenthe thupi.
Bwerezani masekondi 60.
Kusiyanasiyana :
- Onetsetsani njira yonse kudutsa chipinda ndi kubwerera.
- Lembetsani mitu yambiri kuti muwonjezere mphamvu.
- M'malo mochita zovuta, khalani kumanja mwendo ndikuyendetsa phazi lamanzere komanso kwa masekondi 30. Bwerezani kumbali inayo.
Kutsika Kwambiri Kuthamanga Jacks
Zonjezerani pang'ono pang'onopang'ono ndi ma jacks otsika kwambiri.
Tengani phazi lamanja kupita kumanja, pendekera pang'ono kumanzere kumanzere kuti thupi lanu likuyang'ane kumanzere kwa chipinda. Pa nthawi yomweyo, sungani mkono wakanja.
Bwererani kumbuyo kuti muyambe ndikuyang'ana kumanja, mutenge mwendo wakumanzere ndikugwedeza dzanja lamanzere.
Pitirizani kusinthana mbali pamasekondi 60.
Kusiyanasiyana :
- Onjezerani mikono: M'malo motenga mkono umodzi pa nthawi, tengani manja onse awiri, kuwayendetsa pamodzi ngati mukukoka utawaleza mumlengalenga.
- Onjezerani zotsatira: Ngati sizikuvutitsa mawondo anu, yesani jack yodzaza.
- Ngati kusuntha kukuvutitsa mawondo anu, sungani thupi likuyang'ana patsogolo.
Yambani Ndi Mpira Wolimbitsa Thupi
Gwiritsani ntchito masewera olimbitsa thupi lanu ndipo tipitiliza kuchita masewera olimbitsa thupi.
Gwirani mpirawo mmanja onse awiri. Bweretsani bondo lolondola pamene mukubweretsa mpira ku bondo. Tengani mpirawo, phulani mwendo wamanja ndikusunthira pamlendo wina.
Pitirizani kwa masekondi 60.
Kusiyanasiyana :
- Sungani mpira pachifuwa pomwe mukuyenda ngati izi zikuvuta kwa thupi lapamwamba.
- Limbikitsani ntchitoyi kuti muwonjezere mphamvu.
Pambuyo Pambuyo Ndi Mpira Wodzichepetsa
Pogwiritsa ntchito mpirawo, uwongolere pamwamba. Sungani mpira pomwe mukubwerera mmbuyo ndi phazi lamanzere. Bwerera mmbuyo, mpira ukadali pamwamba, ndi kubwerera mmbuyo ndi phazi lolondola.
Pitirizani, mutenge mbali pamasekondi 60.
Kusiyanasiyana:
- Bweretsani mpirawo ndikutsika pamene mukubwerera mmbuyo mmalo mokhala nawo nthawi yonse.
- Sungani mpira pachifuwa kuti muchepetse msinkhu.
- Limbikitsani ntchitoyi mwamphamvu kwambiri.
Padziko Lonse Ndili ndi Mpira Wolimbitsa Thupi
Kugwira ntchito yanu mpira mmanja onse, mapazi ndi mawondo akuwerama pang'ono, ndikuwombera kumanja. Tsopano jambulani pamwamba ndi kuzungulira kumanzere.
Pitirizani kuyendetsa mpira kubwerera pakati, kubwereza masekondi makumi atatu kumbali imodzi, masekondi 30 kumbali ina.
Kusiyanasiyana:
- Sinthani kusamuka kwakukulu kuti muwonjezere mphamvu.
- Kuti zikhale zosavuta, gwiritsani mpira pafupi ndi thupi pamene mukuzungulira mpira.
Med Ball Mphepete Amanyamula
Kwa zina zosiyanasiyana, ndizotheka kuwonjezera chida chatsopano. Gwirani mankhwala anu: Pakati pa 4 mpaka 8 lbs ndili yabwino yabwino yosankha.
Gwirani m'manja mwanu ndikuyenda monga momwe munachitira ndi mpira. Yambani ndi mpira wa mmwamba molunjika mmwamba ndikubweretsa bondo lolondola, kulikhudza ilo ndi mankhwala a mpira.
Lembani pansi ndi kubwereza ndi bondo lakumanzere, mutenge mbali pamasekondi 60.
Kusiyanasiyana:
- Sungani mpira pachifuwa pomwe mukuyenda ngati izi zikuvuta kwa thupi lapamwamba.
- Limbikitsani ntchitoyi kuti muwonjezere mphamvu.
Ulendo Woongoka Umagunda ndi mpira wa Med
Kusunga mankhwala anu mpira, tidzatenga mphamvu ndi lever yaitali.
Tengani mpirawo molunjika pamene mutabwerera mmbuyo ndi mwendo wakumanja ndikulowa m'ng'anjo yolunjika. Bondo lakumbuyo liyenera kukhala lopindika pang'ono. Kuchokera pambaliyi, khala kutsogolo kwamanja pamene mukubweretsa mpirawo kumapazi.
Bwerezani masekondi 30 ndikusintha ku mbali inayo.
Kusiyanasiyana:
- Ngati kugwada bondo kutsogolo kumalo oongoka a mwendo kumakuvutitsani, sungani mwendo wanu molunjika.
- Lembani mpira pachifuwa pamtima.
- Bweretsani bondo mmalo mwa kuyendetsa mwendo molunjika.
Mbali Yachikopa Knee ndi Kick
Gwiritsani ntchito mpira wachitsulo ndikugwiranso ntchito. Ikhoza kukhala mlingo uliwonse wa mavuto kapena, ngati mulibe, mungagwiritse ntchito thaulo.
Pindani gululi mu theka ndikugwira mapeto. Sungani kulemera kwa mwendo wakumanzere ndikugwirana manja, ndikukankhira manja kuti mutenge thupi.
Kwezani bondo lolondola mmwamba, kufinya m'chiuno kuti mubweretse bondo lolondola mmwamba ndi kutuluka kumbali pamene mukubweretsa mbali yolunjika ku bondo. Pewani mwendo, yongolani msolo ndikuchitanso chimodzimodzi, kungokhala mwendo wakumanja molunjika pamtunda.
Pitirizani kwa masekondi 30, mutenge bondo lowerama ndi molunjika mwendo ndikusintha mbali.
Kusiyanasiyana:
- Kusuntha kopanda kukana band kuti muchepetse mphamvu.
- Onjezerani liwiro pa ntchitoyi kuti muwonjezere mphamvu.
Mphepete Imatulutsa Mphuphu
Yambani kusunthira uku mwa kuyang'ana pa ngodya yolondola ya chipinda. Bwerera mmbuyo ndi mwendo wako wakumanja pamene iwe ukuwombera ndi dzanja lamanja.
Tsopano, gwiritsani dzanja lanu lamanzere ndikugwedeza dzanja lanu lakumanzere pamene mukugwirako bwino. Pitirizani ndi mapepala ndi kukweza mabondo kumbali iyi kwa masekondi 30 ndikusinthana mbali.
Kusamuka uku kumafuna kugwirizanitsa, kotero dzipatseni nthawi yowonjezera kuti mupite pansi.
Kusiyanasiyana:
- Ingolumphirani ndi kutuluka ndi dzanja lamanja ngati kusuntha uku kumasokoneza poyamba.
- Onjezerani maulendo kapena kuyeza zolemera kwambiri kuti muwonjezere mphamvu.
Punch-Punch ndi Knee Lift
Kuti mupitirize ndi mutu wotsatila, mudzawonjezera zowonjezereka ndi kukweza mabondo.
Mmodziyu ayambe ndi mapazi kumbali ndipo abweretse bondo lolondola, akuwombera thupi lonse ndi nkhonya lakumanzere.
Lembetsani bondo ndipo tsatirani izi: Zokongoletsa kumanja, phokoso lakumanzere, nkhonya yolondola. Pamapeto omaliza, bweretsani bondo lakumanzere. Taganizirani izi ngati phula-nkhonya-ndodo ndi bondo. Pitirizani kwa masekondi 60.
Kusiyanasiyana:
- Tulutsani mawondo a mawondo ngati kusunthira uku kuli kusokoneza kwambiri.
- Lonjezerani liwiro kapena mukhale ndi zolemera zolemera kuti muwonjezere mphamvu.
> Zotsatira:
> Bosomworth NJ. Kuchita masewera olimbitsa thupi ndi mawondo a bondo: kupindula kapena kuopsa? Medecin wa banja la Canada ku Canada >> Canada >. https://www.ncbi.nlm.nih.gov/pubmed/19752252. Lofalitsidwa September 2009.
> Ott B, Cosby NL, Grindstaff TL, Hart JM. Ntchito ya njoka ndi maondo pambuyo pochita masewera olimbitsa thupi anthu omwe ali ndi matenda opweteka a patellofemoral. Journal of electromyography ndi > kinesiology: > magazini yovomerezeka ya International Society of Electrophysiological Kinesiology. https://www.ncbi.nlm.nih.gov/pubmed/21689607. Inasindikizidwa mu August 2011.
> Messiah PDSP. Zakudya Zapamwamba ndi Kuchita Zochita ndi Knee Osteoarthritis. JAMA. http://jamanetwork.com/journals/jama/fullarticle/1741824. Lofalitsidwa pa September 25, 2013.