Indima yesiXhobo esiKhethiweyo ekuBuyiselweni kwisimo sangaphambili kunye noThintelo lokwenzakala

Ukuchacha kukwenzakala lidabi lomzimba nengqondo. Uloyiko lokulimala kwakhona luhlala lugcina abantu bengekho kwindawo yokuzivocavoca ixesha elide emva kokuba umzimba wabo uphilile.

Ngelixa izisindo zasimahla zifuna ibhalansi kunye nolungelelwaniso olunokuthi umzimba owenzakeleyo ungabikho, Isixhobo esiKhethiweyo sibonelela ngendawo ekhuselekileyo, elawulwayo ukuze kwakhiwe amandla kwakhona. Kungenxa yoko le nto uya kufumana aba matshini phantse kuwo onke amanqanaba aphezulu ekliniki zonyango kunye neziko lamayeza ezemidlalo.

Kweli nqaku, siphonononga indlela oomatshini boQeqesho baMandla abawuvala ngayo umsantsa phakathi kokwenzakala kunye nokusebenza okuphezulu, kwaye banokuthi njani 'bulletproof' umzimba wakho ngokuchasene nokusilela kwixesha elizayo.

1. Kutheni isiXhobo esiKhethiweyo sibalulekile kwiRehab

Xa umdibaniso okanye umsipha wonzakele, ulahlekelwa amandla kunye nokuzinza. Injongo yokubuyisela kukubuyisela umsebenzi ngaphandle kokulayisha ngokugqithiseleyo izicubu ezonakalisiweyo. Isixhobo esiKhethiweyo siwufanelekele lo msebenzi ngezizathu ezithathu:

A. Ukwahlukaniswa kunye nokuzinziswa

Ukuba wonzakele edolweni, ukwenza i-barbell squat kuyingozi kuba 'umlenze wakho olungileyo' unokuhlawulela ombi, okukhokelela kukungalingani.

• Isisombululo: Umshini wokwandiswa komlenze uvumela ukuba uhlukanise i-quadriceps yomlenze owenzakeleyo ngokukodwa. Umatshini uzinzisa umlenze wakho kunye nomva, uqinisekisa ukuba i-100% yogxininiso kwi-muscle ekujoliswe kuyo.

B. Uluhlu oluLawulwayo lweSindululo (ROM)

Ubunzima basimahla buxhomekeke kubunzima kunye nomfutho. Ukuba ulahlekelwa ukulawula i-dumbbell, iyawa.

• Isisombululo: Oomatshini abakhethiweyo bahamba kwindlela esisigxina. Uninzi lwethu I-XYS Fitness Selectorized Machines ibonisa izithuba zokuqalisa ezilungelelanisiweyo. Oku kuvumela isigulane ukuguquguquka okulinganiselwe (umzekelo, igxalaba elinomkhenkce) ukuba liqalise intshukumo ngaphakathi koluhlu olungenazintlungu kwaye lwandise ngokuthe ngcembe ngokuhamba kwexesha.

C. Micro-Progression

I-Rehab ifuna amanyathelo amancinci. Ukutsiba kwi-dumbbell ye-10lb kwi-dumbbell ye-15lb kukunyuka kwe-50%-ngokuqhelekileyo kuninzi kakhulu kwi-tendon eyenzakeleyo.

• Isisombululo: Ubunzima bobunzima kwiiyunithi ezikhethiweyo zivumela uhlengahlengiso oluncinci, olongezelelekileyo, kaninzi kancinci njenge-5 lbs, evumela ukulayisha okukhuselekileyo, okuqhubekayo.

2. Uthintelo: Elona yeza ligqwesileyo

Akuyomfuneko ukuba wonzakale ukuze uxhamle kukhuseleko koomatshini. 'Prehab' (Preventative Rehab) yindlela ekhulayo phakathi kweembaleki ezikrelekrele.

Ukomeleza i-Connective Tissue

Ukulimala kaninzi kungenzeki kwi-muscle, kodwa kwi-tendon kunye ne-ligaments. Uqeqesho olungaguqukiyo lokuxhathisa kwiZixhobo eziKhethiweyo kwandisa amandla okuqina kwezi zicubu.

• Umzekelo: Ukomeleza i-hamstrings kwi- Seated Leg Curl kunokunciphisa kakhulu umngcipheko weenyembezi ze-ACL kubadlali bebhola kunye ne-basketball.

Ukulungisa ukungalingani kwemisipha

Uninzi lwabantu lunecala elilawulayo. Ngokuhamba kwexesha, oku kungalingani kudonsa isakhiwo samathambo ngaphandle kokulungelelaniswa, okukhokelela kwintlungu engapheliyo.

• I-Fix: Ukusebenzisa oomatshini be-iso-lateral (apho iingalo zihamba ngokuzimeleyo) zinyanzela icala elibuthathaka ukuba libambe, ukubuyisela i-symmetry kunye nokunciphisa umngcipheko woxinzelelo.

I-Clinical Insight: Uphononongo olupapashwe kwi- Journal ye-Orthopedic & Sports Physical Therapy iqinisekisa ukuba uqeqesho olusekelwe kumatshini lusebenza ekunciphiseni intlungu kunye nokuphucula umsebenzi kwizigulane ezine-knee osteoarthritis.

3. IiProtokholi zeSampuli zokuBuyiselwa kwisimo sesiqhelo

I-Disclaimer: Soloko udibana nogqirha okanye ugqirha womzimba ngaphambi kokuba uqale inkqubo yokuzilolonga emva kokulimala.

Nantsi indlela isiXhobo esiKhethiweyo esiqhele ukusetyenziswa ngayo ukuphatha iindawo ezithile:

Idolo (iPost-ACL okanye idolo leMbaleki)

• Umatshini: Cinezela umlenze (Okhethiweyo)

• Ngoba: Ngumsebenzi 'ikhonkco elivaliweyo' elomeleza i-quads kunye ne-glute kunye namandla amancinci okucheba edolweni kunomatshini wokwandisa.

• Ubuchwephesha: Sebenzisa i-tempo ecothayo (imizuzwana emi-3 ukuhla, imizuzwana emi-3 phezulu). Qinisekisa ukuba iingoma zedolo phezu kweenzwane.

Igxalaba (Imiba ye-Rotator Cuff)

• Umatshini: Uhleli umqolo / ngasemva Delt Fly

• Kutheni: Iintlungu zamagxa zihlala zibangelwa 'kukuhlahlela' phambili. Ukomeleza umva ongaphezulu kutsala amagxa kukulungelelaniswa okufanelekileyo.

• Ubuchwephesha: Gxininisa ekucinezeleni amagxa amagxa kunye kwindawo encopho yentshukumo.

Umqolo ongezantsi

• Umtshini: I-Abdominal Crunch & Lower Back Extension

• Kutheni: Undoqo obuthathaka unyanzela umqolo ukuba uthathe umthwalo ngexesha lemisebenzi yemihla ngemihla.

• Ubuchwephesha: Sebenzisa ubunzima obulula kwaye ugxininise ekuqiniseni undoqo, ungajingi umzimba.

4. Ukubaluleka kwezixhobo ezigudileyo

Ukubuyisela, umgangatho womatshini awunakuxoxisana. Umatshini 'oncamathelayo' okanye okhuhlaneyo unokubangela ukuxhuzula ngesiquphe, nto leyo eyingozi kwisihlunu esonzakeleyo.

Yiloo nto uLondolozo lweZixhobo eziKhethiweyo lubalulekile.

• Iinduku zesikhokelo: Kufuneka zithanjiswe ukuqinisekisa intshukumo yolwelo.

• Iintambo: Kufuneka zihlolwe ukuze kuthintelwe ukugqabhuka.

Ukuqukumbela

Izixhobo ezikhethiweyo zingaphezulu nje kwesixhobo sokwakha izihlunu ezinkulu; sisixhobo esibalulekileyo sokunyanga nokuphila ixesha elide. Ngokunika uzinzo, ukuzimela, kunye nokuchasana okulawulwayo, aba matshini bavumela nabani na-kungakhathaliseki ukuba yimbali yokulimala-ukuba aqeqeshe ngokukhuselekileyo.

Nokuba ungugqirha womzimba onxiba ikliniki okanye umnikazi wendawo yokwenza umthambo ojonge ukunceda abantu abahlukeneyo, ukukhetha izixhobo ezifanelekileyo linyathelo lokuqala lokuchacha.

Ngaba ujonge ukuchaneka komgangatho wezonyango? Phonononga uluhlu lwethu lwe-biomechanically engineered Oomatshini boMmandla abakhethiweyo abayilelwe ukuxhasa intshukumo ekhuselekileyo nesebenzayo kuwo wonke umzimba.