Udindo wa Zida Zosankhidwa Pokonzanso ndi Kupewa Kuvulala

Kuchira kuvulala ndi nkhondo yakuthupi ndi yamaganizo. Kuopa kuvulazidwanso nthawi zambiri kumapangitsa kuti anthu asapite ku masewera olimbitsa thupi thupi lawo litachira.

Ngakhale zolemetsa zaulere zimafuna kulinganiza ndi kugwirizana komwe thupi lovulala lingakhalebe, Zida Zosankhidwa zimapereka malo otetezeka, olamulidwa kuti amangenso mphamvu. Ichi ndichifukwa chake mupeza makinawa pafupifupi pachipatala chilichonse chapamwamba kwambiri komanso malo azachipatala.

M'nkhaniyi, tikufufuza momwe Strength Training Machines imatsekera kusiyana pakati pa kuvulala ndi ntchito yapamwamba, ndi momwe angatetezere 'bulletproof' thupi lanu motsutsana ndi zolepheretsa mtsogolo.

1. Chifukwa Chake Zida Zosankhidwa Ndi Zofunika Kwambiri pa Rehab

Mgwirizano kapena minofu ikavulala, imataya mphamvu ndi kukhazikika. Cholinga cha kukonzanso ndikubwezeretsa ntchito popanda kudzaza minofu yowonongeka. Zida Zosankhidwa ndizoyenera kuchita ntchitoyi pazifukwa zitatu:

A. Kudzipatula ndi Kukhazikika

Ngati muli ndi vuto la bondo, kuchita masewera olimbitsa thupi ndikoopsa chifukwa 'mwendo wanu wabwino' ukhoza kulipira woipayo, zomwe zimayambitsa kusamvana.

• Yankho: Makina Okulitsa Miyendo amakulolani kuti mulekanitse quadriceps ya mwendo wovulala makamaka. Makinawa amakhazikika m'chiuno ndi kumbuyo, kuwonetsetsa kuti 100% ikuyang'ana pa minofu yomwe mukufuna.

B. Kuyenda Koyendetsedwa (ROM)

Zolemera zaulere zimadalira mphamvu yokoka komanso kuthamanga. Ngati mutaya mphamvu ya dumbbell, imagwa.

• Yankho: Makina osankhidwa amayenda panjira yokhazikika. Zambiri zathu XYS Fitness Selectorized Machines imakhala ndi malo osinthika oyambira. Izi zimathandiza wodwala kukhala ndi kusinthasintha kochepa (mwachitsanzo, phewa lozizira) kuti ayambe kuyenda mkati mwamtundu wopanda ululu ndikuwonjezera pang'onopang'ono pakapita nthawi.

C. Micro-Progression

Rehab imafuna masitepe ang'onoang'ono. Kudumpha kuchokera ku 10lb dumbbell kupita ku 15lb dumbbell ndi kuwonjezeka kwa 50%-nthawi zambiri kumakhala koopsa kwa tendon yovulala.

• Yankho: Zolemera zolemera pamagulu osankhidwa zimalola kusintha kwakung'ono, kowonjezereka, nthawi zambiri mpaka 5 lbs, kulola kuchulukira kotetezeka, pang'onopang'ono.

2. Kupewa: Mankhwala Opambana

Simuyenera kuvulazidwa kuti mupindule ndi chitetezo cha makina. 'Prehab' (Preventative Rehab) ndichinthu chomwe chikukula pakati pa othamanga anzeru.

Kulimbikitsa Connective Tissue

Zovulala nthawi zambiri sizichitika mu minofu, koma mu tendons ndi ligaments. Kuphunzitsidwa kosasunthika pazida zosankhidwa kumawonjezera mphamvu zamatendawa.

• Chitsanzo: Kulimbitsa nyundo pa Seated Leg Curl kungachepetse kwambiri chiopsezo cha misozi ya ACL mu osewera mpira ndi basketball.

Kukonza Kusalinganika kwa Minofu

Anthu ambiri ali ndi mbali yaikulu. M'kupita kwa nthawi, kusalinganika kumeneku kumapangitsa kuti chigoba chisagwirizane, zomwe zimayambitsa kupweteka kosalekeza.

• Kukonzekera: Kugwiritsa ntchito makina a iso-lateral (kumene mikono imayenda paokha) imakakamiza mbali yofooka kuti igwire, kubwezeretsa symmetry ndi kuchepetsa chiopsezo cha zovuta.

Clinical Insight : Kafukufuku wofalitsidwa mu Journal of Orthopedic & Sports Physical Therapy amatsimikizira kuti maphunziro okhudzana ndi makina ogwiritsira ntchito makina amathandiza kuchepetsa ululu ndi kupititsa patsogolo ntchito kwa odwala osteoarthritis a bondo.

3. Zitsanzo za Rehabilitation Protocols

Chodzikanira: Nthawi zonse funsani dokotala kapena othandizira thupi musanayambe pulogalamu yolimbitsa thupi mutavulala.

Umu ndi momwe Selectorized Equipment imagwiritsidwa ntchito pochiza madera ena:

Knee (Post-ACL kapena Runner's Knee)

• Makina: Kusindikiza mwendo (Osankhidwa)

• Chifukwa: Ndi 'unyolo wotsekedwa' womwe umalimbitsa ma quads ndi glutes ndi mphamvu yochepa yometa pa bondo kusiyana ndi makina owonjezera.

• Njira: Gwiritsani ntchito pang'onopang'ono tempo (3 masekondi pansi, 3 masekondi mmwamba). Onetsetsani kuti mawondo akuyenda pamwamba pa zala.

Mapewa (Nkhani za Rotator Cuff)

• Makina: Wokhala Mzere / Kumbuyo Delt Fly

• Chifukwa: Kupweteka kwa mapewa kumayamba chifukwa cha 'kugwa' kutsogolo. Kulimbikitsa kumtunda kumbuyo kumakoka mapewa kuti agwirizane bwino.

• Njira: Yang'anani pa kufinya mapewa pamodzi pachimake cha kayendetsedwe kake.

The Lower Back

• Makina: M'mimba Crunch & Lower Back Extension

• Chifukwa: Pakatikati pachofooka chimakakamiza msana kuti utenge katundu pazochitika za tsiku ndi tsiku.

• Njira: Gwiritsani ntchito kulemera kopepuka ndikuyang'ana kwambiri kulimbitsa pakati, osati kugwedeza thupi.

4. Kufunika kwa Zida Zosalala

Kwa kukonzanso, mtundu wa makinawo ndi wosakambitsirana. Makina omwe 'amamatira' kapena akukangana angayambitse kugwedezeka mwadzidzidzi, zomwe ndizowopsa kwa minofu yovulala.

Ichi ndichifukwa chake Selectorized Equipment Maintenance ndikofunikira.

• Ndodo Zowongolera: Ayenera kuthiridwa mafuta kuti atsimikizire kuyenda kwamadzi.

• Zingwe: Ayenera kuunika kuti asadutse.

Mapeto

Zida Zosankhidwa ndizoposa chida chopangira minofu yayikulu; ndi chida chofunika kwambiri pa machiritso ndi moyo wautali. Popereka bata, kudzipatula, ndi kukana kolamulidwa, makinawa amalola aliyense - mosasamala kanthu za mbiri yovulala - kuti aphunzitse bwinobwino.

Kaya ndinu dokotala wovala zachipatala kapena mwiniwake wa malo ochitira masewera olimbitsa thupi omwe mukufuna kuthandiza anthu osiyanasiyana, kusankha zida zoyenera ndiye gawo loyamba lochira.

Mukuyang'ana zolondola zachipatala? Onani mndandanda wathu wa biomechanically engineered Makina Osankhidwa Amphamvu opangidwa kuti azithandizira kuyenda kotetezeka komanso kothandiza kwa thupi lililonse.