Indima Yezisetshenziswa Ezikhethiwe Ekubuyiseleni Isimilo Nokuvimbela Ukulimala

Ukululama ekulimaleni kuyimpi engokomzimba nengokwengqondo. Ukwesaba ukulimala kabusha kuvame ukugcina abantu bengangeni ejimini isikhathi eside umzimba wabo usupholile.

Nakuba izisindo zamahhala zidinga ibhalansi nokuxhumana okungenzeka ukuthi umzimba olimele untule, Izinsiza Ezikhethiwe zinikeza indawo ephephile, elawulwayo ukuze kwakhiwe kabusha amandla. Kungakho uzothola le mishini cishe kuyo yonke imitholampilo esezingeni eliphezulu kanye nesikhungo semithi yezemidlalo.

Kulesi sihloko, sihlola ukuthi Imishini Yokuqeqesha Amandla ivala kanjani igebe phakathi kokulimala nokusebenza okuphezulu, nokuthi 'ingakwazi kanjani ukuvikela amachashazi' umzimba wakho ngokumelene nezithiyo ezizayo.

1. Kungani Izinto Ezisetshenziswa Ezikhethiwe Zibalulekile Ukuze Ulungiswe kabusha

Uma ilunga noma umsipha kulimala, ilahlekelwa amandla nokuzinza. Umgomo wokuvuselela ukubuyisela ukusebenza ngaphandle kokulayisha ngokweqile izicubu ezilimele. Izisetshenziswa ezikhethiwe zifaneleka ngokukhethekile kulo msebenzi ngenxa yezizathu ezintathu:

A. Ukuzihlukanisa Nokuzinzisa

Uma ulimele edolweni, ukwenza i-barbell squat kuyingozi ngoba 'umlenze wakho omuhle' ungase unxephezele omubi, okuholela ekungalinganini.

• Isixazululo: Umshini Wokunweba Umlenze ukuvumela ukuthi uhlukanise i-quadriceps yomlenze olimele ngokuqondile. Umshini uzinzisa okhalweni lwakho nomhlane, uqinisekisa ukuthi u-100% wokugxila usemsipha ohlosiwe.

B. Ibanga Lokunyakaza Elilawulwayo (ROM)

Izisindo zamahhala zincike kumandla adonsela phansi kanye nomfutho. Uma ulahlekelwa ukulawula i-dumbbell, iyawa.

• Isixazululo: Imishini ekhethiwe ihamba ngethrekhi engashintshi. Abaningi bethu I-XYS Fitness Selectorized Machines inezindawo zokuqala ezilungisekayo. Lokhu kuvumela isiguli esinokuguquguquka okulinganiselwe (isb., ihlombe elifriziwe) ukuthi siqale ukunyakaza ngaphakathi kwebanga elingenabuhlungu futhi kancane kancane likhulise ngokuhamba kwesikhathi.

C. Micro-Progression

I-Rehab idinga izinyathelo ezincane. Ukugxuma kusuka ku-10lb dumbbell kuya ku-15lb dumbbell kuwukukhuphuka okungu-50%-ngokuvamile kungaphezu kwe-tendon elimele.

• Isixazululo: Izitaki zesisindo kumayunithi akhethiwe zivumela ukulungiswa okuncane, okukhuphukayo, ngokuvamile okungama lbs angu-5, okuvumela ukugcwala okuphephile, okuqhubekayo.

2. Ukuvimbela: Umuthi Ongcono Kakhulu

Akudingekile ukuthi ulimale ukuze uzuze ekuphepheni kwemishini. I-'Prehab' (Preventative Rehab) iwumkhuba okhulayo phakathi kwabasubathi abahlakaniphile.

Ukuqinisa i-Connective Tissue

Ukulimala ngokuvamile kungenzeki emsipheni, kodwa kumathenda kanye nemigqa. Ukuqeqeshwa kokumelana okungaguquki ku- Selectorized Equipment kukhulisa amandla aqinile alezi zicubu.

• Isibonelo: Ukuqinisa ama-hamstrings ku- Seated Leg Curl kunganciphisa kakhulu ingozi yezinyembezi ze-ACL kubadlali bebhola likanobhutshuzwayo kanye ne-basketball.

Ukulungisa Ukungalingani Kwemisipha

Abantu abaningi banohlangothi olubusayo. Ngokuhamba kwesikhathi, lokhu kungalingani kudonsa uhlaka lwamathambo ekuqondaneni, okuholela ebuhlungu obungapheli.

• Ukulungisa: Ukusebenzisa imishini ye-iso-lateral (lapho izingalo zinyakaza ngokuzimela) kuphoqa uhlangothi olubuthakathaka ukuthi lubambe, ukubuyisela ukulinganisa kanye nokunciphisa ingozi yokucindezeleka.

I-Clinical Insight: Ucwaningo olushicilelwe ku- Journal of Orthopedic & Sports Physical Therapy luqinisekisa ukuthi ukuqeqeshwa kokumelana nomshini kuphumelela ekunciphiseni ubuhlungu nokuthuthukisa umsebenzi ezigulini ezine-knee osteoarthritis.

3. Izibonelo Zokuhlunyeleliswa Kwezimilo

Ukuzihlangula: Hlala uthintana nodokotela noma owelapha ngokomzimba ngaphambi kokuqala uhlelo lokujima ngemuva kokulimala.

Nansi indlela Equipment Ekhethiwe evame ukusetshenziswa ngayo ukwelapha izindawo ezithile:

Idolo (i-Post-ACL noma i-Runner's Knee)

• Umshini: Cindezela Umlenze (Okhethiwe)

• Kungani: 'Kuwuchungechunge oluvaliwe' oluqinisa ama-quads kanye nama-glutes ngamandla amancane okugunda edolweni kunomshini wokunweba.

• Isu: Sebenzisa i-tempo ehamba kancane (amasekhondi angu-3 phansi, amasekhondi angu-3 phezulu). Qinisekisa ukuthi amathrekhi amadolo phezu kwezinzwane.

Ihlombe (Izinkinga ze-Rotator Cuff)

• Umshini: Uhlezi Umugqa / Impukane yeDelt Engemuva

• Kungani: Ubuhlungu behlombe ngokuvamile bubangelwa 'ukwehla' ukuya phambili. Ukuqinisa umhlane ongenhla kudonsa amahlombe ekuqondaneni okufanele.

• Isu: Gxila ekucindezeleni izindwani zehlombe ndawonye endaweni ephakeme yokunyakaza.

Ingemuva Eliphansi

• Umshini: I-Abdominal Crunch & Lower Back Extension

• Kungani: Umgogodla obuthakathaka uphoqa umgogodla ukuthi uthathe umthwalo phakathi nemisebenzi yansuku zonke.

• Isu: Sebenzisa isisindo esilula futhi ugxile ekuqiniseni umongo, hhayi ukunyakazisa umzimba.

4. Ukubaluleka Kwezisetshenziswa Ezibushelelezi

Ukuze kulungiswe, ikhwalithi yomshini ayinakuxoxiswana. Umshini 'onamathelayo' noma ongqubuzanayo ungabangela ukugxuma okungazelelwe, okuyingozi kumsipha olimele.

Yingakho Ukugcinwa Kwezisetshenziswa Ezikhethiwe kubalulekile.

• Izinduku Eziqondisayo: Kumele zigcotshwe ukuze kuqinisekiswe ukunyakaza okuwuketshezi.

• Amakhebula: Kufanele ahlolwe ukuze agweme ukunqamuka.

Isiphetho

Izisetshenziswa ezikhethiwe zingaphezu nje kwethuluzi lokwakha imisipha emikhulu; iyithuluzi elibalulekile lokuphulukisa nokuphila isikhathi eside. Ngokunikeza ukuzinza, ukuhlukaniswa, nokumelana okulawulwayo, le mishini ivumela noma ubani—kungakhathaliseki umlando wokulimala—ukuba aziqeqeshe ngokuphepha.

Noma ngabe ungumelaphi womzimba ogqokisa umtholampilo noma ungumnikazi wejimu ofuna ukusiza abantu abahlukahlukene, ukukhetha okokusebenza okufanele kuyisinyathelo sokuqala sokululama.

Ufuna ukunemba kwebanga lezokwelapha? Hlola uhla lwethu lwe-biomechanically engineered Imishini Ekhethiwe Yamandla eklanyelwe ukusekela ukunyakaza okuphephile nokusebenzayo kwawo wonke umzimba.