Ubwino ndi Kugwira Ntchito Pazochita Zolanda M'chiuno

Zamkati

• Chidule
• Kutengera kwa kubedwa kwa mchiuno
• Ubwino wochita zolanda mchiuno
• Kuchepetsa maondo valgus
• Kulimbitsa minofu bwino ndi magwiridwe antchito
• Kuchepetsa ululu
• Kuchita bwino kwa zochitika zolanda mchiuno
• Kutenga

Chidule

Kulanda mchiuno ndikusuntha kwa mwendo kutali ndi pakati pamthupi. Timagwiritsa ntchito izi tsiku lililonse tikayandikira mbali, kudzuka pabedi, ndikutsika mgalimoto.

Olanda mchiuno ndi ofunikira ndipo nthawi zambiri minofu yowiwalika yomwe imathandizira kuthekera kwathu kuyimirira, kuyenda, ndikusinthasintha miyendo yathu mosavuta.

Sikuti zolimbitsa thupi zokhazokha zokhazokha zimakuthandizani kuti mukhale wolimba komanso wam'mbuyo kumbuyo, zingathandizenso kupewa ndikuthandizira kupweteka m'chiuno ndi mawondo. Zochita zolanda mchiuno zimatha kupindulitsa amuna ndi akazi azaka zonse, makamaka othamanga.

Kutengera kwa kubedwa kwa mchiuno

Minofu ya abductor ya m'chiuno imaphatikizapo gluteus medius, gluteus minimus, ndi tensor fasciae latae (TFL).

Samangosunthira mwendo kuchoka mthupi, amathandizanso kutembenuza mwendo polumikizira mchiuno. Olanda mchiuno ndiofunikira kuti akhale okhazikika poyenda kapena poyimirira mwendo umodzi. Kufooka kwa minofu imeneyi kumatha kupweteka komanso kusokoneza kuyenda koyenera.

Ubwino wochita zolanda mchiuno

Kuchepetsa maondo valgus

Knee valgus amatanthauza nthawi yomwe mawondo amaponyera mkati, ndikupangitsa kuti "kugogodedwe" kuwonekere. Izi zimawoneka kwambiri mwa atsikana ndi achikulire kapena omwe ali ndi kusamvana kwa minofu kapena mawonekedwe olakwika panthawi yochita masewera olimbitsa thupi.

yawonetsa kuti valgus yamabondo imalumikizidwa ndi kusowa kwa mphamvu ya m'chiuno ndikuti machitidwe olanda mchiuno amatha kusintha vutoli.

Kulimbitsa minofu bwino ndi magwiridwe antchito

Olanda mchiuno amakhala ogwirizana kwambiri ndi minofu yayikulu ndipo ndiofunikira pakuchita masewera olimbitsa thupi. Chifukwa chokhala nthawi yayitali masana, anthu ambiri amakhala ndi minofu ya gluteus yofooka.

Kukhala osagwira ntchito kwa nthawi yayitali kumatha kubweretsa thupi "kuzimitsa" minofu imeneyi, kuwapangitsa kukhala ovuta kugwiritsa ntchito nthawi yochita masewera olimbitsa thupi. Izi zitha kupangitsa kuti thupi lanu ligwiritse ntchito minofu ina yopangidwira ntchitozo.

Kugwiritsa ntchito minofu yolakwika kumatha kubweretsa ululu, kusagwira bwino ntchito, komanso kuvuta ndi mayendedwe ena. Njira zothandizira kupititsa patsogolo gluteus medius panthawi yama squat, monga kugwiritsa ntchito gulu lolimbana mozungulira mawondo, zitha kuwonjezera magwiridwe antchito.

Kuchepetsa ululu

Kufooka kwa obera m'chiuno, makamaka gluteus medius, kumatha kubweretsa kuvulala mopitirira muyeso, patellofemoral pain syndrome (PFPS), ndi iliotibial (IT) band syndrome. PFPS imatha kupweteketsa kumbuyo kwa kneecap mukakhala nthawi yayitali kapena mukatsika masitepe.

apeza kuti anthu omwe ali ndi PFPS amatha kukhala ndi zofooka m'chiuno kuposa omwe samva kuwawa kwamondo. Izi zimathandizira lingaliro loti mphamvu ya abductor m'chiuno ndiyofunika pankhani yathanzi komanso kukhazikika.

Kuphatikiza pa zolimbitsa thupi zomwe zimalimbitsa ma quadriceps, obera m'chiuno, ndi oyendetsa mchiuno, chithandizo cha PFPS chimaphatikizapo mankhwala osokoneza bongo, kupumula, ndi kutambasula kwa minofu yoyandikira m'chiuno ndi bondo.

Kuchita bwino kwa zochitika zolanda mchiuno

Sizikudziwika ngati kufooka kwa kubedwa kwa m'chiuno ndi komwe kumayambitsa kapena chifukwa cha mavuto amondo. Zotsatira zakugwirizana pakati pa kubedwa kwa m'chiuno ndi zovuta zamabondo ndizosakanikirana. Mwambiri, komabe, kulimbitsa minofu imeneyi kumabweretsa maubwino.

Awonetsa zotsatira zabwino ndi pulogalamu yochita masewera olimbitsa thupi milungu isanu ndi umodzi yomwe idaphatikizapo kulimbikitsa olanda mchiuno. Kugwira ntchito kwakuthupi kunali kogwirizana kwambiri ndi mphamvu yolanda m'chiuno pamasabata awiri, anayi, ndi asanu ndi limodzi.

Kafukufuku wa 2011 adawona kuyeserera kwa pulogalamu yolimbitsa m'chiuno pakati pa omwe atenga nawo gawo 25, 15 mwa iwo omwe anali ndi PFPS. Adapeza kuti patadutsa milungu itatu, omwe ali ndi PFPS adawona kuwonjezeka kwa mphamvu ndikuchepetsa ululu.

Kutenga

Zochita zolanda mchiuno zimapereka zabwino zambiri. Kawirikawiri amagwiritsidwa ntchito pazochitika zamankhwala komanso pakati pa omanga thupi ndi olimbitsa thupi, izi zimathandizira kulimbitsa minofu yofunikira yofunika kukhazikika ndi kupewa kuvulala.

Zolimbitsa thupi zomwe mungachite kuti mukhale ndi mphamvu zolimbitsa m'chiuno zimaphatikizapo kukweza mwendo wam'mbali, zipolopolo, ndi masitepe oyenda mozungulira kapena squats. Nazi machitidwe anayi osavuta a m'chiuno kuti akuyambitseni.

Natasha ndi wololeza wazachipatala ndipo amakhala akugwira ntchito ndi makasitomala azaka zonse komanso azolimbitsa thupi pazaka 10 zapitazi. Ali ndi mbiri ya kinesiology ndikukonzanso. Kupyolera mu coaching ndi maphunziro, makasitomala ake amatha kukhala ndi moyo wathanzi ndikuchepetsa chiopsezo cha matenda, kuvulala, ndi kulemala mtsogolo. Ndi blogger wokonda kuwerenga komanso wolemba payekha ndipo amasangalala kukhala nthawi yayitali kunyanja, kuchita masewera olimbitsa thupi, kutenga galu wake kukwera maulendo, komanso kusewera ndi banja lake.