Ulwaphulo lweMpilo ukuKwakha ukulingana kunye namandla
I-ACL) yangaphambili, enye yezona ziseko zenkxaso zedolo. I- ACL echithwe ngumonakalo oqhelekileyo phakathi kwabadlali okanye abantu abakhutheleyo. Utyando oluncinane lwe-arthroscopic luphumelele kakhulu kunyango le ngxaki. Ukulandela inkqubo yokugqirha, mhlawumbi uya kubhekiswa kwipilisi yenyama yokwenza izinto ezithile zokuvuselela ezifanelekileyo kakhulu kuwe.
Uqeqesho olukhuthaziweyo
Ngexa ufanele ulandele rhoqo inkqubo yokuvuselela ebhalwe ngugqirha wakho okanye umgqirha, umgaqo-nkqubo olandelayo wokubuyisela ukulungiswa komsebenzi kukunika uluhlu oluthile lwenkqubo yokuzivocavoca kunye nokuqhubela phambili ngonyango onokuyilindela emva kokuhlinzwa ukulungiswa kwe-ACL.
Uninzi lwezigulane zokuhlinzwa ze-ACL ziya kutyunjwa inkqubo ethile yokuzilolonga ejolise ekuphinda ibuyele inqanaba lokunyuswa kwaye ngokuthe ngcembe ibeke ubunzima emadolweni. Injongo yesigaba sokuqala sokuvuselela ukufumana i- penxion epheleleyo kunye nokwandiswa kwamadolo kunye kunye nokwakha ibhalansi kunye namandla.
Kukho ukuqhubela phambili okuqhelekileyo kokusebenzisa umzimba ngaphezu kweiveki ezi-12 ukuya kwezi-14. Iprogram yakho yokusebenza ingahluka, ngokusekelwe kwisantya sokufumana kwakhona. Umqathango olandelayo wokusetyenziswa komsebenzi sisikhokelo esiqhelekileyo.
Iiveki 1 ukuya ku-2
Emva kokuhlinzwa, kufuneka udibane nomgqirha wakho womzimba ekuvavanyweni kokuqala kwaye ufunde indlela yokwenza inkqubo yakho yasekhaya.
Kwiimeko ezininzi, uya kucetyiswa ukuba ugxininise ekusebenziseni iindlela zokuhamba kunye nobunzima obuncinane obuthwele emadolweni.
- Ncothule ngokukhawuleza kwiinqununu uze uqalise ubunzima bokunyamezela.
- Yakha uluhlu lwezinyuka ukusuka kwi-0 ukuya kuma-75 degrees emadolweni.
- Sisebenzela ekufezeni ukwandiswa kwamadolo.
- Qalisa imizimba yokunyusa idolo. Hlala kwisihlalo uze ubeke isithende sakho kwesinye isihlalo sokuphakama okulinganayo. Phula umlenze wakho kwaye uvumele idolo lakho lilungele. Phumla kule ndawo 1 ukuya kweyimizuzu imizuzu emininzi ngemini ukuze unwebe iintambo.
- Qalisa umlenze ochanekileyo uphakamisa ukwakha amandla.
Iiveki 2 ukuya ku-4
Kwiiveki ezimbini ezizayo, uya kuqhubeka ukwandisa uluhlu lwenkqantosi, ukwandisa amandla e-quadriceps, kwaye wenze usebenze ngokulula.
- Yakha uluhlu lwezinyuka ukusuka kwi-0 ukuya kwi-degrees ezili-110.
- Qala i-sliel slides. Hlala phantsi kunye nemilenze echazwe. Kancinca ngedolo lomlenze wakho olimele ngelixa uhambisa isithende / unyawo lwakho ngaphantsi komgangatho. Slayesha kwakhona kwisithuba sokuqala uze uphinde uphindwe ezili-10.
- Qala ukusikwa kwe-isometric ye-quadriceps. Hlala phantsi kunye nomlenze wakho owonzakeleyo kunye nomnye umlenze ugobile. Ikhontrakthi ye-quadriceps yesondo elimazi ngaphandle kokuhambisa umlenze ngokuchukumisa phantsi phantsi. Gcina imizuzwana eyi-10. Phola. Phinda kathathu.
- Qala ii-squats-squats, i-lunges, kwaye ithole liphakamisa njengoko linyamezelekileyo kwaye njengoko lathwalwe.
- I-Half-squat: Yima ubambe itafile eqinile ngezandla zombini. Ngeenyawo zakho zibekwe ububanzi begxalaba ngaphandle, uguqa ngamadolo akho kunye ne-squat, unciphise iinqumlo zakho zibe yi-squat-squat. Bamba imizuzwana engu-10 uze u buyele ngokukhawuleza kwindawo yokuma. Phinda kathathu.
- Iilungwini ezikhethekileyo: Hamba ubambe itafile eqinile ngezandla zombini. Ngeenyawo zakho zibekwe ububanzi befestile ngaphandle, thabatha isantya sesantya phambili, ugcine ubunzima bakho besasazwa. Kancinciza ngamadolo uze ucoce kancane. Bamba imizuzwana engu-10 uze u buyele ngokukhawuleza kwindawo yokuma. Phinda ngaphesheya. Ngaba amaxesha ama-10 ngeenxa zonke.
- Ithende iphakanyiswa: Nangona ukuma, faka isandla sakho kwi-counter okanye emva kwesihlalo sokulinganisela. Vuka kwizwane zakho uze ubambe imizuzwana emihlanu. Ncitshitshise isithende sakho phantsi uze uphinde uphindwe ezili-10.
- Qalisa ukuhamba ngebhayisekile, ukusetyenziswa kwamanzi (ukubhukuda), kunye nokuqeqeshwa kwamandla omgangatho ophezulu njengoko kuqondiswe.
- Qalisa ibhalansi kunye nokuzivocavoca kwempahla njengoko kuqondiswe.
Iveki 4 ukuya ku-6
Ngexesha leveki ezimbini ezizayo, uya kuqhubeka nokwakha uluhlu lokunyakaza kunye nokulinganisela xa ungeze ubungqina kwimisebenzi yakho yokuqinisa.
- Qhubeka ukwakha uluhlu lwezinyameko malunga nezikhokelo zakho.
- Ukwandisa ukuzomelezwa kwamandla kunye noxhathiso (bamba izisindo zesandla sokukhanya okanye sebenzisa i-tubing elastic or strings stretch as directed)
- Ukuba uyalelwe, qalisa ukuzivocavoca ngamadolo . Thetha kwisisu sakho kunye nemilenze yakho ngqo. Yiguqa idolo uze ulethe isithende sakho emacaleni akho. Ubambe imizuzwana emihlanu. Phola. Phinda kathathu.
- Qalisa ukuqeqeshwa komlenze omnye, njengesikwele esisodwa somlenze kunye nezitepsi zokunyuka .
- Ubhaliso obunamlenze obulodwa: Njengokuba unyamezelekile, yima ungagxininisi emlenzeni owenzakeleyo ngemizuzwana eyi-10. Sebenza kulo msebenzi ngokudlulileyo kwiiveki.
- Qalisa ukuzinza okuzinzileyo zokuzimelela njengoko kuqondiswe.
- Qhubeka uhlalutyo kunye nokuzilolonga.
- Ukwandisa ubukhulu bokuzilolonga kwe-aerobic ukunyusa izinga lentliziyo.
- Qalisa usebenzisa izixhobo zokunyamezela ezinjenge-stair climber okanye umqeqeshi we-elliptical ukuba uyanyamezela.
Iiveki 6 ukuya ku-8
Ngexesha leveki, uya kuqhubeka kunye nokusetyenziswa kwangaphambili. Ngokuqhelekileyo, ugqirha wakho uya kuncomela nge-lateral (nge-side-to-side) ukunyuka nokunyuka kweziteyathelo kunye nokuhla kwehla. Ngenxa yokuba wonke umntu uyaqhubeka ngeenyawo zakhe, kubalulekile ukulandela imiyalelo yakho yeengcali malunga nokuzivocavoca, ukuqhubela phambili, kunye nemingcele.
Iiveki 8 ukuya ku-12
Qhubeka ukwakhiwa kwamandla kunye nohla lwezityalo ezinyangeni ezizayo.
- Yakha amandla ngexesha lokuguqa kwamadolo.
- Umsebenzi wokuqinisa ukongezwa kwe-Knee: Unokuba unikwe ibhanti elastiki kulo msebenzi. Ukuba kunjalo, uguqa olunye umgca webhanki ejikeleze umlenze wetafile kunye nomnye ojikeleze isangqa lomlenze wakho olimele. Ngexa ujongene netafile, bhonqa idolo ukuya kuma-45 degrees ngokuchasene ne-tubing, uze ubuyele kwindawo yokuqala.
Iiveki 12 ukuya ku-14
Ngeli xesha, izigulane ezininzi zikulungele ukuqala ukukhanya. Ubuchule kunye nokusetyenziswa kwe-plyometric nako kungeniswa.
Kuhambo lokulandelelana kunye nodokotela wakho okanye ugqirha, baya kwenza uvavanyo olusebenzayo ukuqinisekisa ukuphumelela kwenkqubo yokubuyisela. Uyakususwa kumsebenzi kwaye unikezelwe ngesicwangciso esithile malunga nendlela yokubuyela kwisikhokelo semidlalo.
Emva kokuba utyunjelwe ukulungiswa kwe-ACL, kubaluleke kakhulu ukuba ulandele izikhokelo zokukhusela ukulimala kwe-ACL ukunciphisa umngcipheko wokulimala kwangomso.
> Imithombo
> I-ACL yokuHlalwa kweNgcaciso. Isiseko seMayo seMfundo yezeMpilo noPhando. http://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375.
> Myer GD, Paterno MV, Ford KR, Hewett TE. Iindlela zoQeqesho zeNuromuscular ukuya kwiiNjongo zokuThagetha ngaphambi kokuba ubuyele emidlalweni emva kweNdawo yangaphambili yeCigiate Ligament Reconstruction. > I-Power Force Con Res. Meyi 2008; 22 (3): 987-1014.
> Palmieri-Smith RM, Thomas AC, Wojtys EM. Ukuphakamisa i-quadriceps amandla emva kokuvuselelwa kwe-ACL. IKlinikhi yeMidlalo yeMid. Julayi 2008; 27 (3): 405-424, vii-ix.
> I-White T, iClapis P. I-Ligament ye-Anterior yesiCiritate (ACL) yokuBuyiselwa koKhuseleko. Umcebisi ngezeMpilo. 2-9-2009.