Minɛn sugandilenw jɔyɔrɔ ɲɛnabɔli ni joginw kunbɛnni na

Ka kɛnɛya ka bɔ jogin na, o ye farikolo ni hakili kɛlɛ ye. Siran min bɛ mɔgɔ la ka jogin kokura, o ka teli ka kɛ sababu ye ka mɔgɔw bila farikoloɲɛnajɛyɔrɔ la waati jan kɔnɔ u farikolo kɛnɛyalen kɔfɛ.

Hali ni girinya hɔrɔnyalenw bɛ balansi ni jɛɲɔgɔnya de wajibiya, farikolo joginlen bɛ se ka dɛsɛ min na, Selectorized Equipment bɛ sigida lakananen di, min bɛ kɔlɔsi walasa ka fanga sabati kokura. O de y’a to aw bɛna nin masin ninnu sɔrɔ farikoloɲɛnajɛ dɔgɔtɔrɔso sanfɛla bɛɛ la ani farikoloɲɛnajɛ furakɛli yɔrɔ bɛɛ la.

Nin barokun in kɔnɔ, an bɛ sɛgɛsɛgɛli kɛ cogo min na fanga-dege-masinw bɛ danfara don jogin ni baara kɛcogo ɲuman cɛ, ani u bɛ se ka 'bulletproof' i farikolo la cogo min na ka ɲɛsin kɔtigɛwale nataw ma.

1. Mun na minɛn sugandilenw nafa ka bon kosɛbɛ Rehab la

Ni kolotuguda walima farikolo yɔrɔ dɔ joginna, a fanga ni a sabatili tɛ ban. Labɛnni kuntilenna ye ka baara segin a cogo kɔrɔ la k’a sɔrɔ a ma doni da kojugu farikolo yɔrɔ tiɲɛnenw kan. Selectorized Equipment bɛnnen don kosɛbɛ o baara in na kun saba kosɔn:

A. Isolation ani Stabilisation (Sɔrɔli ni sabatili).

Ni gɛnɛgɛnɛ jogin na, barbell squat kɛli ye farati ye barisa i ka 'sen ɲuman' bɛ se ka jugu in musaka bɔ, o bɛ na ni balanbaliya ye.

• Fɛn min bɛ se ka furakɛ: Senw janya masin bɛ a to aw bɛ se ka sen joginlen kunkolo naani bɔ ɲɔgɔn na kɛrɛnkɛrɛnnenya la. Masina bɛ i kɔkili ni i kɔ sabati, o b’a to i ɲɛ 100% bɛ kɛ farikolo laɲininen kan.

B. Lamaga-yɔrɔ min bɛ kɔrɔsi (ROM) .

Kisɛw hɔrɔnyalenw bɛ u jigi da girinya ni girinya kan. Ni aw ma se ka mansin dɔ kunbɛn, a bɛ bin.

• Fɛn min bɛ se ka kɛ: Masina minnu sugandira, olu bɛ taa sira jɔlen kan. An caman ka... XYS Fitness Selectorized Machines bɛ daminɛyɔrɔw ladilan minnu bɛ se ka ladilan. O bɛ a to banabagatɔ min ka se ka fɛn caman kɛ (misali la, a kamankun min bɛ funteni na) o bɛ se ka lamaga daminɛ dimi tɛ min na, ka dɔ fara a kan dɔɔni dɔɔni waati tɛmɛnen kɔfɛ.

C. Micro-Progression (ɲɛtaa-kɔrɔ-ko).

Rehab bɛ taabolo misɛnninw de wajibiya. Ka pan ka bɔ 10lb dumbbell la ka taa 15lb dumbbell la, o ye dɔ farali ye 50%—a ka ca a la a ka ca kojugu senkɔni joginlen na.

• Fɛn min bɛ se ka furakɛ: Girinyali kulu minnu bɛ unit sugandilenw kan, olu bɛ sira di ladilanni misɛnninw ma, minnu bɛ kɛ ka caya, tuma caman na, u ka dɔgɔn fo kilo 5, o bɛ sira di doni girinya ma min tɛ mɔgɔ tɔɔrɔ, min bɛ taa ɲɛ.

2. Bana kunbɛnni: Fura min ka fisa

Wajibi tɛ i ka jogin walasa ka nafa sɔrɔ masinw lakanani na. 'Prehab' (Preventative Rehab) ye ko ye min bɛ ka bonya farikoloɲɛnajɛla hakilitigiw cɛma.

Jɛɲɔgɔnya farikolo yɔrɔw barika bonya

A ka ca a la, joginw tɛ kɛ farikolo la, nka u bɛ kɛ senkɔniw ni senkɔniw na. Ni aw bɛ to ka farikolo tangacogo dege kan, Selectorized Equipment o bɛ dɔ fara o farikolo yɔrɔw sirili fanga kan.

• Misali: Ni aw ye senkɔniw barika bonya Seated Leg Curl kan , o bɛ se ka dɔ bɔ kosɛbɛ ACL ɲɛjibɔ farati la ntolatannaw ni basikɛtikɛlaw la.

Farikolo balanbaliyakow latilen

Mɔgɔ fanba bɛ ni fan dɔ ye min bɛ fanga la. Waati tɛmɛnen kɔfɛ, o balanbaliya bɛ kolotugudaw sama ka bɔ ɲɔgɔn na, o bɛ na ni dimi basigilen ye.

• Labɛncogo : Ni aw bɛ baara kɛ ni masinw ye minnu bɛ kɛ iso-lateral (bolow bɛ taa u yɛrɛma yɔrɔ minnu na) o bɛ fan barikama wajibiya ka minɛ, ka simetri segin a cogo kɔrɔ la ani ka dɔ bɔ degun farati la.

Clinical Insight: Sɛgɛsɛgɛli dɔ bɔra Journal of Orthopedic & Sports Physical Therapy kɔnɔ , o y’a jira ko farikolo tangacogo min bɛ kɛ ni masin ye, o bɛ se ka dimi dɔgɔya ani ka baara kɛcogo ɲɛ banabagatɔw la minnu bɛ gɛnɛgɛnɛ kolotugudaw la.

3. Labɛnni kɛcogo misaliw

Kɔlɔsili: Aw bɛ taa dɔgɔtɔrɔ walima farikoloɲɛnajɛla dɔ fɛ tuma bɛɛ sani aw ka farikoloɲɛnajɛ porogaramu dɔ daminɛ jogin kɔfɛ.

o filɛ nin ye : Minɛn sugandilenw bɛ kɛ ka caya cogo min na walasa ka yɔrɔ kɛrɛnkɛrɛnnenw furakɛ,

Gɛnɛgɛnɛ (ACL kɔfɛ walima bolibaga gɛnɛgɛnɛ) .

• Masina: Senw digilen (Selectorized) .

• Mun na: O ye 'cakɛda datugulen' degeliw ye min bɛ quads ni glutes barika bonya ni sɛgɛn fanga dɔgɔyalen ye gɛnɛgɛnɛ kan ka tɛmɛ extension machine kan.

• Fɛɛrɛ: Aw bɛ baara kɛ ni tempo ye min bɛ kɛ dɔɔni dɔɔni (seginkanni 3 ka jigin, segin 3 sanfɛ). Aw bɛ aw jija gɛnɛgɛnɛ siraw bɛ senkɔniw kan.

A kamankun (Rotator Cuff Issues) .

• Masina: Sigilen Row / Kɔfɛ Delt Fly

• Mun na: A ka ca a la, kamankun dimi bɛ sɔrɔ 'slumping' ɲɛfɛ. Ni aw ye kɔ sanfɛla barika bonya, o bɛ kamankunw sama ka u kɛ ɲɔgɔn fɛ cogo bɛnnen na.

• Fɛɛrɛ: Aw bɛ aw sinsin kamankunw sirili kan ɲɔgɔn na lamaga-lamagali kuncɛtuma na.

Kɔkolo duguma yɔrɔ

• Masina: Kɔnɔbara sɔgɔli & Kɔkolo duguma janya

• Mun na: Kɔnɔbara barikama bɛ kɔkolo wajibiya ka doni ta don o don baaraw senfɛ.

• Fɛɛrɛ: Aw bɛ girinya nɔgɔman kɛ ani ka aw sinsin a kɔnɔna sabatili kan, aw kana farikolo lamaga.

4. Minɛn nɔgɔlenw nafa

Walasa ka ɲɛnabɔli kɛ, masin in ka ɲumanya tɛ se ka fɔ. Masina min bɛ 'nɔrɔ' walima min bɛ sɔgɔsɔgɔ, o bɛ se ka kɛ sababu ye ka barika wuli, o min ye farati ye farikolo joginlen ma.

O de y’a to Selectorized Equipment Maintenance nafa ka bon kosɛbɛ.

• Ladilikan berew: U ka kan ka tulu kɛ walasa ji ka lamaga.

• Kabow: U ka kan ka sɛgɛsɛgɛ walasa u kana sɔgɔsɔgɔ.

Kuncɛli

Selectorized Equipment tɛ baarakɛminɛn ye min bɛ kɛ ka farikolo belebelebaw jɔ; o ye minɛn nafamaba ye kɛnɛya ni ɲɛnamaya jan na. Ni o masinw bɛ sabatili, danfara, ani kɛlɛli kunbɛnni di, o masinw b’a to mɔgɔ o mɔgɔ — jogin tariku mana kɛ min o min ye — a bɛ se ka dege lafiya la.

I kɛra farikoloɲɛnajɛla ye min bɛ dɔgɔtɔrɔso labɛn walima farikoloɲɛnajɛ tigi min b’a fɛ ka baara kɛ jamanaden suguya caman ye, ka minɛn ɲumanw sugandi, o ye fɛɛrɛ fɔlɔ ye min bɛ se ka kɛ walasa ka kɛnɛya.

I bɛ furakɛli-kalan tigitigi ɲini wa? Aw ye an ka biyomekaniki fɛnw sɛgɛsɛgɛ Selectorized Strength Machines minnu dilannen don walasa ka farikolo bɛɛ ka lamaga lafiyalen ni nafama dɛmɛ.