Umsebenzi omfutshane we-arc quad ngumsebenzi we-PT oqhelekileyo usetyenziswa emva kokulimala okungaphantsi kwexesha ukuqinisa nokuphucula i-neuromuscular recruitment of your quadriceps muscle. Ukufunda indlela yokwenza nokuyenza ngokufanelekileyo kunokukunceda ukuba ube ne-rehab seamless ngaphandle kwemazi okanye ukulimala.
Ukuba unamahlombe emadolo, ubuhlungu be- hip , okanye uhamba nobunzima nokuhamba, unokufumana inzuzo yonyango ukuze uncede ukuphucula amandla akho kunye nokuhamba ngokubanzi komsebenzi.
Umgulana wakho wenyama uya kubeka imimiselo yokuqinisa imisipha emacaleni akho, amadolo, nemilenze ukukunceda ukuphucula ikhono lakho lokuhamba, ukunyuka esihlalweni, okanye ujikeleze ebhedini.
Omnye umsebenzi osebenzayo wokunceda ukuphucula umsebenzi osezantsi kunomsebenzi omfutshane we-arc quad (SAQ). Lo msebenzi uyindlela elula, kodwa ephumelelayo, yokuphucula amandla kunye nokunyamezela kwemizimba yakho ye- quadriceps .
Ziziphi ii-Quads?
Ii-quadriceps zakho, okanye ii-quads, ziyi-muscle ezinkulu phezulu kwethanga. Bahamba behamba phambi kwamathanga akho bawela emadolweni. Xa i-quads yakho inkontileka, idolo liyakwandisa kwaye lilungele ngokupheleleyo.
Ukulimala kumlenze wakho okanye emadolweni, okanye inqubo yokupasa egameni lakho, kunokubangela ubuthathaka okanye ukulahleka komsebenzi kwiimfuno zakho. Ixesha elongezelelweyo lokuphumla kwebhedlele lingabangela ubuthathaka kwimigangatho yakho. Enye yeenjongo zonyango olwenziwe ngamagalelo kunye nokulimala kwinqwelo kukuphucula amandla onke e-quadriceps kunye nomsebenzi wokuphucula ukuhamba kwakho.
Ngubani onokuzuza kwi-SAQ Exercise?
Kungakhathaliseki nabani na onokuzuza ngokukwenza umququzelelo we-arc quad, njengoko kusebenza ukugcina amandla kwiimisipha zakho ze-quadriceps. Ukwenza umsebenzi rhoqo rhoqo kunokunceda ukukhusela iingxaki ezinqeni zakho okanye ngamadolo.
Abanye abantu abaneemeko ezithile okanye kwiimeko ezithile bangazuza xa benza umsebenzi we-SAQ.
Ezi ziquka:
- Emva kokuguqulwa kwamadolo njengokutshintshwa kwedolo ngokupheleleyo okanye ukulungiswa kwe-ACL
- Emva kokulimala kwamadolo
- Ukuba ulala embhedeni
- Esibhedlele
- Ukuba unomlenze we-hip okanye emva kokuhlinzwa kwe-hip
Umsebenzi we-SAQ ngumsebenzi olula ukuwenza, kwaye kunokuba luncedo kunoma ubani ofumana i-quadriceps ubuthathaka okanye ukungasebenzi. Kwakhona isinyathelo sokuqala ekwenzeni umlenze ochanekileyo ukuphakamisa ukuqhutyelwa kokuqhutyelwa kwamadolo kunye nentlungu.
Indlela yokwenza i-Short Arc Quad Exercise
Ngaphambi kokuba uqalise i-SAQ, okanye nayiphi na enye into, qhagamshelana nogqirha okanye ugqirha wenyama ukuze uqinisekise ukuba ukhuselekile ukuba uyenzele imeko yakho ethile. Qiniseka ukuba umise ukusetyenziswa xa kubangela ukunyuka kwamadolo okanye ukungahambi kakuhle.
Ukwenza umsebenzi omfutshane we-arc quad, landela le ndlela elula:
- Thetha emhlane wakho ngamadolo akho ngqo.
- Beka i-bolster phantsi kweedolo le-quad ofuna ukuyiqinisa. Ungasebenzisa izinto zasekhaya njengekhofi okanye i-basketball njengobuncwane.
- Kancinciza ngokukhawuleza udolo lwakho de umlenze wakho ulungele ngokupheleleyo. Gcinana noqhagamshelwano kunye nongqongqo ngamaxesha onke ngexesha lokusetyenziswa.
- Qinisekisa i-quad muscle yakho njengoko idolo lakho liqondisa. Kufuneka uzame ukulungisa idolo yakho yonke indlela.
- Ubambe isikhundla sokuguqa ngokuguqa ngamasekhondi amathathu ukuya kwemihlanu, kwaye emva koko ubuyele ngokukhawuleza kwindawo yokuqala.
Kufuneka uphinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15. Ukwenza iisethi ezimbini ukuya kweethathu ze-SAQ kunokucetyiswa ukuba ukwandise umngeni kwimigqaliselo yakho. Unako ukwandisa ubukhulu bomsebenzi ngokubeka enye yeekiti ezi-ezintathu kwiikiti zakho xa wenza i-arc quad emfutshane.
Ukuqhubela phambili umsebenzi kwii-quads kunye neenyawo zakho, unokuba unqwenela ukwenza ukunyuswa komlenze ngokuthe ngqo emva kokuqhuba umsebenzi we-SAQ. I-PT yakho ingakubonisa indlela.
ILizwi
Ukuzivocavoca ukuqinisa ii-quads zakho ziyinxalenye ebalulekileyo yiprogram ye-rehab emva kokuhlinzwa kwamadolo kunye ne-hip okanye nayiphi na ubuthakathaka be-quad obangela ukuhamba nokuhambahamba nzima.
Hlola nge-yourrapist yakho yokuhlolwa ngokugcwele, kwaye uzame uvavanyo olufutshane lwe-arc quad ukuqala ukuqinisa ii-quad zakho nokuphucula ukuhamba kwakho konke okusebenzayo.