Uruhare rwibikoresho byatoranijwe mu gusubiza mu buzima busanzwe no gukumira ibikomere

Gukira ibikomere ni intambara yumubiri nubwenge. Ubwoba bwo kongera gukomeretsa akenshi butuma abantu batitabira siporo nyuma yumubiri wabo umaze gukira.

Mugihe uburemere bwubusa busaba kuringaniza no guhuza umubiri wakomeretse ushobora kubura, Ibikoresho byatoranijwe bitanga ibidukikije byizewe, bigenzurwa kugirango byubake imbaraga. Niyo mpamvu uzasangamo izo mashini hafi ya yose yo mu rwego rwo hejuru ivura umubiri hamwe nubuvuzi bwa siporo.

Muri iki kiganiro, turasesengura uburyo Imashini zimenyereza imbaraga zikuraho itandukaniro riri hagati yimvune nigikorwa cyo hejuru, nuburyo zishobora 'amasasu adashobora ' umubiri wawe kurwanya ibizaza.

1. Impamvu ibikoresho byatoranijwe ari ingenzi kuri Rehab

Iyo ingingo cyangwa imitsi yakomeretse, itakaza imbaraga no gutuza. Intego yo gusubiza mu buzima busanzwe ni ukugarura imikorere udakabije kurenza imyenda yangiritse. Ibikoresho byatoranijwe bikwiranye bidasanzwe kubwiki gikorwa kubwimpamvu eshatu:

A. Kwigunga no gutuza

Niba ufite imvune yo mu ivi, gukora igituba cya barbell birashobora guteza akaga kuko 'ukuguru kwiza ' gushobora kwishyura indishyi mbi, biganisha ku busumbane.

• Igisubizo: Imashini yo Kwagura Ukuguru igufasha gutandukanya quadriceps yamaguru yakomeretse byumwihariko. Imashini ituma ikibuno cyawe ninyuma, byemeza 100% byibanze kumitsi igenewe.

B. Urutonde rwimikorere (ROM)

Ibipimo byubusa bishingiye kuburemere nimbaraga. Niba utakaje kuyobora ibiragi, biragwa.

• Igisubizo: Imashini zatoranijwe zigenda kumurongo uhamye. Benshi muri twe XYS Imyitozo Yatoranijwe Imashini iranga imyanya yo gutangira. Ibi bituma umurwayi ufite ubworoherane buke (urugero, igitugu cyakonje) gutangira urugendo murwego rutarimo ububabare kandi akiyongera buhoro buhoro mugihe.

C. Iterambere rito

Rehab isaba intambwe nto. Gusimbuka kuva kuri 10lb dumbbell ukagera kuri 15lb dumbbell ni kwiyongera 50% - akenshi birakabije kumitsi yakomeretse.

• Igisubizo: Ibiro biremereye kubice byatoranijwe byemerera ibintu bito, byiyongera, akenshi nkibiro 5, byemerera kurenza urugero.

2. Kwirinda: Ubuvuzi bwiza

Ntugomba gukomereka kugirango wungukire kumutekano wimashini. 'Prehab ' (Prehabative Rehab) ni inzira igenda yiyongera mubakinnyi bafite ubwenge.

Gushimangira imyenda ihuza

Ibikomere akenshi ntibibaho mumitsi, ahubwo bibaho mumitsi no mumitsi. Amahugurwa ahoraho yo kurwanya ibikoresho byatoranijwe byongera imbaraga zingana ziyi myenda.

• Urugero: Gushimangira hamstrings kumurongo wicaye ukuguru birashobora kugabanya cyane ibyago byamarira ya ACL mumupira wamaguru na basketball.

Gukosora ubusumbane bwimitsi

Abantu benshi bafite uruhande rwiganje. Igihe kirenze, ubwo busumbane bukuramo imiterere ya skeletale idahuye, biganisha kububabare budashira.

• Gukosora: Gukoresha imashini iso-kuruhande (aho amaboko agenda yigenga) ahatira uruhande rudakomeye gufata, kugarura uburinganire no kugabanya ibyago byo guhangayika.

Clinical Insight: Ubushakashatsi bwasohotse mu kinyamakuru cya orthopedic & Sports Physical Therapy bwemeza ko imyitozo yo kurwanya imashini ishingiye ku mashini igira akamaro mu kugabanya ububabare no kunoza imikorere ku barwayi barwaye osteoarthritis.

3. Icyitegererezo cyo gusubiza mu buzima busanzwe

Inshingano: Buri gihe ujye ubaza umuganga cyangwa umuvuzi wumubiri mbere yo gutangira gahunda yimyitozo nyuma yimvune.

Dore uburyo ibikoresho byatoranijwe bikoreshwa muburyo bwo kuvura ahantu runaka:

Amavi (Post-ACL cyangwa ivi ryiruka)

• Imashini: Kanda amaguru (Yatoranijwe)

• Impamvu: Numwitozo 'ufunze urunigi ' ukomeza kwadamu na glute hamwe nimbaraga nke zogukata kumavi kuruta imashini yaguka.

• Tekinike: Koresha umuvuduko ukabije (amasegonda 3 hasi, amasegonda 3 hejuru). Menya neza ko ivi ryakurikiranye hejuru y'amano.

Urutugu (Ibibazo bya Rotator)

• Imashini: Wicaye kumurongo / Inyuma ya Delt Fly

• Impamvu: Kubabara ibitugu akenshi biterwa na 'gusinzira ' imbere. Gukomeza umugongo wo hejuru bikurura ibitugu muburyo bukwiye.

• Tekinike: Wibande ku gukanda urutugu hamwe ku mpinga yimikorere.

Inyuma Yinyuma

• Imashini: Gukubita Inda & Kwagura Inyuma Yinyuma

• Impamvu: Intege nke ihatira umugongo gufata umutwaro mubikorwa bya buri munsi.

• Tekinike: Koresha uburemere bworoshye kandi wibande ku gutondeka intangiriro, ntuzunguze umubiri.

4. Akamaro k'ibikoresho byoroshye

Kubisubiramo, ubwiza bwimashini ntibushobora kuganirwaho. Imashini 'ifata ' cyangwa ifite ubushyamirane irashobora gutera ubwoba butunguranye, bikaba ari bibi kumitsi yakomeretse.

Iyi niyo mpamvu Ibikoresho byatoranijwe Kubungabunga ari ngombwa.

• Imiyoboro yubuyobozi: Igomba gusigwa kugirango igende neza.

• Intsinga: Ugomba kugenzurwa kugirango wirinde gufata.

Umwanzuro

Ibikoresho byatoranijwe birenze igikoresho cyo kubaka imitsi minini; nigikoresho cyingenzi cyo gukiza no kuramba. Mugutanga ituze, kwigunga, no kurwanya kurwanya, izo mashini zemerera umuntu uwo ari we wese - hatitawe ku mateka y’imvune - kwitoza neza.

Waba uri umuvuzi wumubiri wambaye ivuriro cyangwa nyiri siporo ushaka gukorera demokarasi itandukanye, guhitamo ibikoresho bikwiye nintambwe yambere yo gukira.

Urashaka ibyiciro byubuvuzi? Shakisha urwego rwimashini ikora Imashini zatoranijwe zatoranijwe kugirango zunganire umutekano kandi neza kuri buri mubiri.