Zochita za 6 Quadriceps Zolimbitsa Knee

Zamkati

• 1. Kukulitsa pansi
• 2. Chotsatira chidendene
• 3. Pitani pansi
• 4. Kutambasula mwendo
• 5. Mwendo umodzi ukukweza
• 6. Kutambasula bondo kumapeto (TKEs)
• Kutenga

Chidule

The greatus medialis ndi imodzi mwamankhwala anayi a quadriceps, omwe ali patsogolo pa ntchafu yanu, pamwamba pa kneecap yanu. Ndi mkatikati. Mukatambasula mwendo wanu kwathunthu, mumatha kumva ndipo nthawi zina mumawona mgwirizano wamtunduwu.

Chigawo chimenecho cha minofu yomwe ili pamwamba pa kneecap amatchedwa vastus medialis oblique (VMO).

Wanu greatus medialis amathandizira kukhwimitsa bondo lanu ndikusunga mu mzere mukamagwada. Ngati muli ndi kupweteka kwa bondo kapena kuvulala kwa bondo, mwina chifukwa chofooka kwa greatus medialis kapena minofu ina ya quadriceps.

Ngakhale simungathe kulimbitsa mawondo anu, mutha kulimbitsa minofu mozungulira mawondo anu kuti mithandizire kukhazikika pa bondo ndikupewa kuvulala. Kukhala ndi minofu yamphamvu ya medusis kumathandiza kupewa kuvulala kwamaondo.

Nawa masewera olimbitsa thupi a greatus medialis omwe mungachite sabata iliyonse kunyumba kapena kumalo ochitira masewera olimbitsa thupi.

1. Kukulitsa pansi

Zochita izi zimasiyanitsa ma great medialis anu. Kukhala pansi motalika moyenera ndikofunikira ndi izi. Ngati mukumva kuti mukuyandikira kutsogolo, yesetsani kukhala ndi msana, mapewa, ndi matako anu khoma.

Zipangizo ntchito: mphasa, khoma, ndi zolemera za akakolo (ngati mukufuna)

Minofu imagwira ntchito: alireza

1. Khalani pansi ndi kutalika kwakutali. Mapewa anu ayenera kukokedwa kumbuyo kwanu ndi chifuwa chanu chodzitama. Pindani bondo lanu lakumanzere kulowera pachifuwa chanu ndi phazi lanu lakumanzere pansi. Lonjezani mwendo wanu wakumanja patsogolo panu phazi lanu likuloza pang'ono kumanja kwanu.
2. Gwirani pansi pa bondo lanu lakumanzere ndi manja anu atalumikizidwa, ndipo khalani ndi dzanja lamanja nthawi zonse.
3. Tulutsani. Popanda kutaya mawonekedwe anu kapena kutsamira pakhoma, kwezani mwendo wanu wamanja m'mwamba momwe mungathere. Gwiritsani malo awa kuwerengera 1.
4. Lembani ndi kutsitsa mwendo wanu wakumanja pang'onopang'ono kumalo anu oyambira. Yesetsani kuti musamenyetse chidendene chakumanja kumbuyo.
5. Chitani mobwerezabwereza ka 12 pamaseti 3 mpaka 4, ndikusintha miyendo. Ngati mukuona kuti ntchitoyi ndi yosavuta, onjezerani kulemera kwa akakolo komwe kumagona ntchafu (osati pamiyendo) ya mwendo wonse, ndikuchita zomwezo mobwerezabwereza.

Malangizo a akatswiri: Ngati simungathe kukweza mwendo wanu konse, musataye mtima. Ndizofala kwambiri, ndipo zimangotanthauza kuti muyenera kulimbitsa greatus medialis anu.

Muyenera, komabe, kumva kupindika pamwamba pa bondo lanu. Ikani dzanja lanu lamanja pa ntchafu yanu yakumanja pamwamba pa bondo ndi pang'ono kumanzere. Mukamasinthasintha ma quadriceps, muyenera kumva kulumikizana kwa minofu ya greatus medialis.

Mukakhala ndi mphamvu, mudzatha kukweza mwendo wanu pansi.

2. Chotsatira chidendene

Kusunthaku kumathandizira kulimbitsa minofu kutsogolo ndi kumbuyo kwa miyendo yanu komanso kumbuyo kwanu, komwe kumakuthandizani kumangirira ndikumangirira bwino popanda kupweteka kwamondo. Miyendo yonse idzalimbikitsidwa nthawi yomweyo.

Mwendo umodzi nthawi zonse umangokhalira kukankha, pomwe minofu ya inayo izigwidwa ndikulamulira kutsika panthawiyi.

Zipangizo ntchito: stepper ndi ma bondo zolemera (ngati mukufuna)

Minofu imagwira ntchito: quadriceps, glutes, hamstrings, ndi ana a ng'ombe

1. Imani wamtali ndi mwendo wanu wakumanzere molunjika koma osakhoma ndipo phazi lanu lamanja likupuma pang'onopang'ono. Bondo lanu lakumanja liyenera kupindika pang'ono, ndipo phazi lanu lakumanzere liyenera kukhala lathyathyathya pansi. Bondo lanu lakumanja sikuyenera kukhala likudutsa kumapazi anu. Finyani pachimake pachimake.
2. Tulutsani ndikukweza mwendo wanu wakumanja mpaka miyendo yonse itawongoka. Yesetsani kusunga chiuno chanu pamene mukukwera.
3. Lembani, tumizani ma quadriceps anu akumanzere, ndikuchepetsa pang'onopang'ono phazi lanu lakumanzere pansi pomwe mumayambira.
4. Bwerezani kasanu ndi kamodzi pamaseti 3 mpaka 4, ndikubwereza ndi mwendo wanu wakumanzere pa wopondera ndi mwendo wanu wakumanja pansi, kuwongolera gawo loyipa la gululi.

Malangizo a akatswiri: Gwiritsani ntchito pang'ono. Simukufuna kumva kupweteka kulikonse.

3. Pitani pansi

Ngati muli ndi chidaliro ndi kulimba kwanu, mutha kutsika phazi lanu lakumanzere pa sitepe ndikugwira musanayambe gululi.

Yambani ndi sitepe yotsika kuti muwonetsetse kuti mutonthozedwa pamfundo. Nthawi zonse mumatha kupita patsogolo, monga momwe zasonyezedwera, mukamakhala omasuka ndipo minofu yanu imalimba. Monga momwe zidalili kale, kusunthaku kumalimbitsa mawondo onse nthawi imodzi.

Zipangizo ntchito: stepper, ndi zolemera za akakolo (ngati mukufuna)

Minofu imagwira ntchito: quadriceps, hamstrings, ndi ana a ng'ombe

1. Imani ndi phazi lanu lakumanja panjira komanso phazi lanu lamanzere kumbali.
2. Lembani. Flex quadriceps yanu yakumanzere, ndipo pindani bondo lanu lamanja mpaka phazi lanu lamanzere likhale pansi. Apanso, yesetsani kusunga chiuno chanu nthawi zonse.
3. Tulutsani, gwiritsani ntchito maziko anu, kanikizani phazi lanu lakumanzere, ndikubwerera komwe mumayambira.
4. Bwerezani kasanu ndi kamodzi pamaseti 3 mpaka 4, kenako sinthani miyendo.

4. Kutambasula mwendo

Mutha kuchita izi kunyumba ndi mpando ndi gulu lotsutsa kapena pamakina owonjezera mwendo. Komabe, mudzasintha kayendedwe kowonjezera mwendo, momwe makinawa amagwiritsidwira ntchito amaika kupanikizika kwambiri pa bondo.

Kuchita masewera olimbitsa thupi kumatenga masewera olimbitsa thupi oyamba, kukulitsa pansi, kufika pamlingo wina, ndikuwonjezera kulemera.

Zipangizo ntchito: mpando ndi bandi yolimbana kapena makina owonjezera mwendo

Minofu imagwira ntchito: alireza

1. Khalani wamtali pampando, ndikudzikweza kutsogolo kwa mpando.
2. Manga mkombero wolumikizana ndi bondo lako, ndikudyetsa gululo pansi pa mpando, womwe udzafikenso ndikugwira dzanja lako.
3. Exhale ndi kuyenda kamodzi pang'onopang'ono kwezani mwendo wanu kukulitsa patsogolo panu.
4. Lembani, pangani ma quadriceps anu, ndikuchepetsa mwendo pang'onopang'ono mpaka madigiri 30.
5. Chitani zobwereza 15 pamaseti 3 mpaka 4.Kumbukirani kusunga mawonekedwe a 30-degree mpaka bondo lanu lili lathanzi.

5. Mwendo umodzi ukukweza

Ntchitoyi itha kuchitidwa kulikonse kapena opanda zida.

Zipangizo ntchito: mphasa kapena pamwamba, thaulo, ndi kulemera kwa akakolo (ngati mukufuna)

Minofu imagwira ntchito: quadriceps, hamstrings, ng'ombe, ndi glutes

1. Gona kumbuyo kwako bondo lako lamanzere likuwerama ndipo phazi lako lamanzere lathyathyathya pamphasa. Lonjezani mwendo wanu wakumanja patsogolo panu, ndikuyika cholemera cha ntchafu yanu, ngati mukufuna. Ngati iyi ndi nthawi yanu yoyamba kuchita izi, musagwiritse ntchito cholemera.
2. Finyani pachimake, konzani ma quadriceps anu akumanja, ndikukweza mwendo wanu wakumanja pafupifupi mainchesi awiri pamphasawo. Pitirizani kukhala okwezeka nthawi yonseyi. Onetsetsani kuti simukuponyera msana wanu. Simukufuna malo aliwonse pakati pa nsana wanu ndi mphasa.
3. Lembani. Pogwiritsa ntchito quadricep yanu yakumanja, kwezani mwendo wanu wamanja mpaka ntchafu yanu yakumanja ilinso ndi ntchafu yanu yamanzere. Gwiritsani malo awa kuwerengera 1.
4. Exhale ndikuwongolera pang'onopang'ono, tsitsani mwendo wanu wakumanja mpaka pomwe mumayambira, ndikusunga pafupifupi mainchesi awiri kuchokera pamphasa.
5. Bwerezani kasanu ndi kamodzi pamaseti 3 mpaka 4, kenako sinthani miyendo.

Malangizo a akatswiri: Ndikofunika kukweza mwendo wakumanja kokha pamwamba pa ntchafu yakumanzere. Ngati mutakweza pamwamba, simukulimbitsa bondo lanu, mukutsutsa kusinthasintha kwa m'chiuno mwanu. Sizomwe ntchitoyi ili.

6. Kutambasula bondo kumapeto (TKEs)

Zipangizo ntchito: Magulu awiri olimbana

Minofu imagwira ntchito: alireza

1. Mangani chingwe cholimbana nacho nangula wolimba, ndipo tsambulani malekezerowo mpaka pamwamba pang'ono kumbuyo kwa bondo lanu lamanja, moyang'ana nangula. Bwererani mpaka gululo litanyansidwa. Wongolani mwendo wanu wamanzere, ndipo bondo lanu lamanja likhale lopindika.
2. Tulutsani ndikukankhira bondo lanu lakumanja kuti mufanane ndi bondo lanu lakumanzere, ndikukokomeza kwambiri kupendekera kwa quadricep yanu yakumanja. Apanso, mukufuna kuwona kapena kumva kuti the greatus medialis solidening and contracting. Gwiritsani ntchito malowa motsutsana ndi 1 kuwerengera.
3. Lembani ndi kutulutsa pang'onopang'ono mkangano mu gulu lotsutsa, ndikugwadira bondo lanu lamanja kubwerera komwe mumayambira. Ngati simunamve kukana mu greatus medialis yanu, gwirani gulu lolimba kapena musunthire kutali ndi nangula, kuti gululo likhale lodetsa nkhawa.
4. Pangani mobwerezabwereza ka 15 pamaseti 3 mpaka 4, kenako ndikubwereza mwendo wanu wamanzere.

Kutenga

Anthu ambiri amamva kupweteka kwa bondo nthawi ina m'miyoyo yawo. Kulimbitsa minofu ndi mitsempha mozungulira mawondo anu kungathandize kukhazikika ndi kuteteza bondo lanu.

Ntchitoyi idapangidwa ndi Kat Miller, CPT. Iye wakhala akudziwika mu Daily Post, ndi wolemba masewera olimbitsa thupi, ndipo ali naye Kulimbitsa thupi ndi Kat. Pakalipano amaphunzitsa ku Upper East Side Brownings Fitness Studio ya Manhattan, ndiwophunzitsa payekha ku New York Health and Racquet Club mkatikati mwa mzinda wa Manhattan, ndipo amaphunzitsa nsapato.