Dɔwɔnu Siwo Wotia Ƒe Akpa Si Le Gbugbɔgaɖɔɖo Kple Abixɔxɔ Nutsitsi Me

Hahaya tso abi si woxɔ me nye ŋutilã kple susu me aʋawɔwɔ. Zi geɖe la, vɔvɔ̃ na amewo be woagaxɔ abi ake o nana womegate ŋu nɔa kamedefefewɔƒea o ɣeyiɣi didi aɖe le woƒe ŋutilã ƒe hayahaya megbe.

Togbɔ be kpekpeme siwo le ablɔɖe me bia dadasɔ kple nuwɔwɔ aduadu si ate ŋu manɔ ŋutilã si xɔ abi ŋu o hã la, Selectorized Equipment naa nɔnɔme si le dedie, si dzi wokpɔna be ŋusẽ nagatu wo ɖo. Esia tae àkpɔ mɔ̃ siawo le kamedede ƒe atikewɔƒe kple kamedefefewo ƒe atikewɔƒe deŋgɔ ɖesiaɖe kloe.

Le nyati sia me la, míedzro alesi Ŋusẽ Hehenamɔ̃wo xea mɔ na vovototo si le abixɔxɔ kple dɔwɔwɔ ƒe kɔkɔƒe dome, kple alesi woate ŋu 'tuɖedzi' wò ŋutilã tso etsɔme kpododonuwo me.

1. Nusita Dɔwɔnu Siwo Wotia Le Vevie Na Rehab

Ne ƒunukpeƒe alo lãmeka aɖe xɔ abi la, ŋusẽ kple liƒo meganɔa eŋu o. Taɖodzinu si le nuwo gbugbɔgaɖɔɖo ŋue nye be woagawɔ dɔ nyuie evɔ womatsɔ agba fũu akpa na lãmenugbagbevi siwo gblẽ la o. Selectorized Equipment sɔ etɔxɛe na dɔ sia le susu etɔ̃ ta:

A. Amewo Ðeɖe Ðe Ðokuiwò Ðe Ðokuiwò Me Kple Woƒe Liƒolili

Ne klo xɔ abi la, barbell squat wɔwɔ nye afɔku elabena wò 'afɔ nyui' ate ŋu axe fe ɖe gbegblẽa ta, si ana màda asɔ o.

• Egbɔkpɔnua: aɖe Afɔkekemɔ̃ na nète ŋu ɖea afɔ si xɔ abi ƒe afɔ eneawo ɖe vovo koŋ. Mɔ̃a naa wò akɔta kple akɔta li ke, si wɔnɛ be 100% ƒe susu nɔa lãmeka si nèdi be yeakpɔ la ŋu.

B. Ʋuʋu ƒe Afisi Wokpɔa Nu Le (ROM) .

Kpekpeme siwo le ablɔɖe me nɔa te ɖe nuheŋusẽ kple ŋusẽ si nu sẽ dzi. Ne mègate ŋu ɖu dumbbell dzi o la, edzea anyi.

• Egbɔkpɔnua: Mɔ̃ siwo wotia la zɔna le mɔ si woɖo ɖi dzi. Mía dometɔ geɖe... XYS Fitness Selectorized Machines ƒe gɔmedzedze ƒe nɔnɔme siwo woate ŋu atrɔ asi le. Esia wɔnɛ be dɔnɔ si mete ŋu trɔna ɖe nɔnɔmewo ŋu boo o (le kpɔɖeŋu me, abɔta si xɔ dzo) te ŋu dzea ʋuʋua gɔme le afisi vevesese aɖeke mele o eye wòdzinɛ ɖe edzi vivivi le ɣeyiɣi aɖe megbe.

C. Ŋgɔyiyi Suewo

Rehab bia afɔɖeɖe suesuesuewo. Titri tso dumbbell si ƒe kpekpeme nye 10lb dzi yi dumbbell si ƒe kpekpeme nye 15lb dzi nye dzidziɖedzi 50%—zi geɖe la, esɔa gbɔ akpa na lãkusi si xɔ abi.

• Egbɔkpɔnua: Kpekpeme ƒe ƒuƒoƒo siwo le tiatiawɔnuwo dzi ɖea mɔ na asitɔtrɔ suesuesue siwo dzina ɖe edzi, zi geɖe la, woƒe kpekpeme medea 5 lbs o, si wɔnɛ be woate ŋu atsɔ agba si gbɔ eme si le dedie, si yia edzi vivivi.

2. Mɔxexe Ðe Enu: Atike Nyuitɔ Kekeake

Mehiã be nàwɔ nuvevi wò hafi mɔ̃wo ƒe dedienɔnɔ naɖe vi na wò o. 'Prehab' (Preventative Rehab) nye nusi le dzidzim ɖe edzi le kamedefefewɔla dzeaɖaŋuwo dome.

Ŋusẽdodo Lãmetsi Siwo Do Ƒome Kple Wo Nɔewo

Zi geɖe la, abi medzɔna le lãmekaa me o, ke boŋ lãkusiwo kple lãkusiwo me. Tsitretsitsi ƒe hehexɔxɔ ɣesiaɣi le Selectorized Equipment ŋu dzia lãkusi siawo ƒe tensile ŋusẽ ɖe edzi.

• Kpɔɖeŋu: Ŋusẽdodo abɔta ƒe ka siwo le Seated Leg Curl me ate ŋu aɖe afɔku si le ACL ƒe aɖatsiwo me le bɔlƒolawo kple basketball ƒolawo me dzi akpɔtɔ ŋutɔ.

Lãmetsiwo ƒe Masɔmasɔwo Ðɔɖɔɖo

Ame akpa gãtɔ ƒe akpa aɖe ɖua dzi. Le ɣeyiɣi aɖe megbe la, dadasɔmakpɔmakpɔ sia hea ƒunukpeƒea ƒe wɔwɔme megasɔna o, si wɔnɛ be wòsea veve atraɖii.

• Nusi Woaɖɔ Ðo: Mɔ̃ siwo le axa ɖeka dzi (afisi abɔwo ʋãna le wo ɖokui si) zazã zia akpa si gbɔdzɔ wu dzi be wòalé wo, si wɔnɛ be wogawɔa ɖeka eye wòɖea afɔku si le teteɖeanyi me dzi kpɔtɔna.

Clinical Insight: Numekuku aɖe si wota ɖe Journal of Orthopedic & Sports Physical Therapy me ɖo kpe edzi be mɔxexeɖedɔléle nu ƒe hehenana si wotu ɖe mɔ̃ dzi wɔa dɔ nyuie le vevesese dzi ɖeɖe kpɔtɔ kple dɔwɔwɔ nyuie wu me le dɔnɔ siwo ŋu klo ƒe ƒunukpeƒetetedɔ le me.

3. Gbugbɔgaɖɔɖo ƒe Ðoɖowo ƒe Kpɔɖeŋu

Adzɔgbeɖeɖe: Kpɔ atikewɔla alo kamededeŋutinunyala gbɔ ɣesiaɣi hafi nàdze kamedede ƒe ɖoɖo aɖe gɔme le abixɔxɔ vɔ megbe.

Alesi ye nye esi : Selectorized Equipment zi geɖe tsɔ daa teƒe aɖewo koŋ wozãa

Klo (Post-ACL alo Duƒula ƒe Klo) .

• Mɔ̃: Afɔdzideƒe (Wotiae) .

• Nusitae: Enye 'kɔsɔkɔsɔ si wotu' kamedede si doa ŋusẽ quads kple glutes kple shear force sue aɖe le klo dzi wu extension machine.

• Mɔnu: Zã tempo blewu (sɛkɛnd 3 yi anyime, sɛkɛnd 3 yi dzi). Kpɔ egbɔ be kloa ƒe mɔwo le afɔbidɛawo dzi.

Abɔta (Rotator Cuff Nyawo) .

• Mɔ̃: Fli si bɔbɔ nɔ anyi / Megbe Delt Fly

• Nusitae: Zi geɖe la, abɔta vevesese tsoa 'slumping' ŋgɔ gbɔ. Ŋusẽdodo akɔta ƒe akpa si le etame la hea abɔtaawo be woanɔ ɖoɖo nyuitɔ nu.

• Mɔnu: Lé fɔ ɖe abɔtaƒuawo ƒoƒo ɖekae le ʋuʋu ƒe sesẽƒe ŋu.

Akɔta ƒe Akɔta

• Mɔ̃: Ƒodo ƒe Crunch & Lower Back Extension

• Nusitae: Nu vevi aɖe si gbɔdzɔ zia akɔta be wòaxɔ agbaa le gbesiagbedɔwo wɔwɔ me.

• Mɔnu: Zã kpekpeme si le bɔbɔe eye nàtsɔ wò susu aɖo nu vevi la ƒe ŋusẽdodo ŋu, ke menye be nàʋuʋu ŋutilãa o.

4. Dɔwɔnu Siwo Le Bliboe ƒe Vevienyenye

Le mɔ̃a gbugbɔgaɖɔɖo gome la, womate ŋu awɔ ɖoɖo ɖe mɔ̃a ƒe nyonyome ŋu o. Mɔ̃ si 'léna' alo si me ʋuʋudedi le ateŋu ahe ʋuʋudedi kpata, si nye afɔku na lãmeka si xɔ abi.

Esia tae Selectorized Equipment Maintenance le vevie ŋutɔ ɖo.

• Mɔfiametiwo: Ele be woasi ami na wo be tsi nate ŋu aʋuʋu.

• Kawo: Ele be woalé ŋku ɖe wo ŋu be woagagbã o.

Nyanuwuwuw

Dɔwɔnu Siwo Wotia Menye dɔwɔnu si woatsɔ atu lãmeka gãwo ɖo ko o; enye dɔwɔnu vevi aɖe si woatsɔ ada gbe le ame ŋu ahanɔ agbe didi. Esi mɔ̃ siawo naa li ke, woɖea wo ɖokui ɖe aga, kple tsitretsitsi si dzi wokpɔna ta la, woɖea mɔ na amesiame—eɖanye abi ka kee wòxɔ o—te ŋu hea hehe dedie.

Èɖanye kamededeŋutinunyala si le awu dom na atikewɔƒe alo kamedefefewɔƒe tɔ si le didim be yeasubɔ ameƒomevi vovovowo o, dɔwɔnu nyuitɔ tiatiae nye afɔɖeɖe gbãtɔ si ana nàhaya.

Èle atikewɔwɔ ƒe dzeside si sɔ pɛpɛpɛ dim? Dzro míaƒe mɔ̃ɖaŋununya ƒe mɔ̃ɖaŋununya ƒe hatsotsowo me Selectorized Strength Machines siwo wowɔ be woado alɔ ʋuʋu si le dedie eye wòwɔa dɔ nyuie na ŋutilã ɖesiaɖe.