Nika I-Rehab Yakho I-Push With Isometric Exercise
Ugqirha wam wabuya unyango lwangokwenyama emva kokuhlinzwa kwamagxala, kwaye u-eh owenziwe ngokulandelelanisa uvavanyo lwe-isometric ekuqaleni. Uluphi usebenziso lwe-isometric kwaye lusetyenziswa njani kunyango?
Isometric exercise is a uhlobo lomzimba owenziwe ngumzimba wakho emva kokulimala okanye ukugula. Igama lesi-isometric livela kwigama elithi "iso," elithetha "elifanayo," nelithi "metric," elithetha ubude.
Ngexesha lokuqhekeka kwe-isometric, i-muscle yakho ayitshintshi ubude kwaye akukho shintsho senzeke ngeenxa zonke ezidibeneyo.
Xa Ufanele Usebenzise I-Isometric Exercise?
Imisipha ye-isometric ingasetyenziswa nganoma nayiphi ixesha ngexesha lokuvuselela okanye inkqubo yakho yasekhaya, kodwa kukho iziganeko apho i-exercise ekhethiweyo ukwenza. Oku kungaquka:
- Emva kokuhlinzwa.
- Xa umsila wakho ungeke usebenze ngokufanelekileyo ngokwaneleyo ukuhambisa umdibaniso ujikelezile.
- Ukuncedisa ukwandisa i-neuromuscular input kwi-muscle ethile.
- Xa ubuthathaka kwenza ezinye iindlela zokuzilolonga zingenakwenzeka okanye ziyingozi.
Buza ugqirha okanye umphathiswa wenyama ukuba i-iometometri ifanele ibe yingxenye yesicwangciso sakho sokubuyisela ngaphambi kokuba uzame.
Iinzuzo ze-Isometric Exercises
Zininzi iinzuzo ekusebenziseni i-isometric emva kokulimala okanye ukuhlinzwa. Ezi ziquka:
- Unokukhupha ngokukhuselekileyo umsila ngelixa ukhusela ukuchithwa okanye utywala .
- Imisipha yakho inokuqiniswa kwinqanaba elithile lenkqubela ejikelezileyo.
- Akukho zixhobo ezizodwa eziyimfuneko ukwenza iimvavanyo ze-isometric.
Umgulana wakho womzimba unokukunceda ukuba uqinisekise ukuba ukusetyenziswa kwe -ometrium kuya kukunceda malunga nemeko ethile.
Imida ye-Isometric Exercises
Isometric umzimba ungabonakalisa indlela yokusebenza emva kokulimala okanye ukuhlinzwa, kodwa kukho ukunciphisa.
Xa udibanisa i-muscular isometrically, i-muscle ithola amandla kwinqanaba elifutshane kakhulu le-motion (ROM) . Ngokomzekelo, i-iometric yangaphandle yokujikeleza i-iometometri eyenziwe ngengalo yakho ecaleni lakho iya kuqinisa kuphela imisipha yakho yokujikeleza kwisimo esithile ukuba ingalo yakho ingaphakathi. .
Ukuba ufuna ukuqinisa izihlunu zakho ezinobuncwane kwi-hip yakho usebenzisa i-isometrics, kufuneka usebenze isivumelwano sakho nesigxina se-glute kwindawo ethile yokuphindaphinda. Emva kokuba wenze izinto ezininzi ze-exercises kwisimo esinye, kuya kufuneka uhambise inxube yakho ye-hip kwisithuba esitsha uze uphinde uphinde uphawule ngokukhawuleza kweso sikhundla esitsha. Oku, okwenene, kuya kuba yidla ixesha.
Indlela yokwenza i-Isometric Exercise
Ukwenza umsebenzi we-isometric, umele ufumane into ezinzileyo ukuxhathisa. Ngokomzekelo, ukuqinisa isometric yakho imisipha yamagxa, yima ngaseludongeni kwaye uzame ukuphakamisa ingalo yakho ecaleni. Vumela isandla sakho sicinezele phezulu eludongeni ukuze kungabi nasishukumiso sokubambisana kwiphepha lakho.
Emva kokuba ucinezela udonga, bamba ukutyunjwa kwemizuzwana emi-5 ukuya kweyesi-6, uze ukhulule ngokukhawuleza ukukhutshwa.
Ukwenza okuphindaphindiweyo kwezi-6 ukuya kwe-10 zomsebenzi, kwaye ugcwalise isethi enye yesometriki ukusetyenziswa kwamathambo akho.
Ungasebenzisa kwakhona amanqanaba okumelana ne-elastic or tubing ukwenza i-isometric exercises. Unokwenza oku ngokubamba i-tubing kwisithuba esithile uze uthumele umzimba wakho kude nenqanawa ye-anchor esikhundleni sokuhambisa umxube wakho. Izisipha zakho ziya kukhontrakthi ngokuchasene nokunyuka kwe-tubing elastic, kwaye akukho shintsho esiya kubakho. Umgulana wakho womzimba unokukunceda ukuba ufumane amaqela e-elastic okanye i-tubing kwaye ubonise indlela yokwenza i-isométri yokusebenza kunye namaqela.
Ezinye izinto zokusetyenziswa kwe-Isometric
Ukusebenzisa isometric exercise kungabomeleza imisipha kwizikhundla ezidibeneyo, kodwa kunokukunceda ukuphucula i-neuromuscular recruitment of the muscles. Oku kunokunceda ukuphucula indlela yakho yezivumelwano ze-muscle kwaye kunokukunceda ukuba uqaphele ngokukhawuleza ukuzuza ekuqeshweni kwe-muscle ngelixa ukhusela ukudibanisa kwakho emva kokulimala okanye ukuhlinzwa.
Isometric umzimba ungasetyenziselwa unyango lomzimba xa usebenzisa i-neuromuscular stimulation (NMES). Ukuba unobunzima bokubambisa i-quadriceps muscle emva kokuhlinzwa ngedolo, i-PT ingasebenzisa i-NMES xa useklinikhi ukuphucula umsebenzi we-muscular we-quadriceps yakho. Ngelixa usebenzisa i-NMES, i-PT yakho inokukuyalela ukuba wenze i- quometerric quad setting exercise .
Ukuba ukhatywe okanye utyunyiwe kwaye ufumana ubunzima ngokuhamba ngokuqhelekileyo okusebenzayo, ugqirha wakho womzimba unokukunceda uphucule amandla akho ngexesha lokubuyiselwa kwakho. Angasebenzisa izenzo ze-isometric ukukunceda ukuphucula umsebenzi kunye namandla enzihlunu zakho ukwenzela ukuba uncede ngokukhawuleza kwaye uphumelele ngokukhuselekileyo kwi-rehab yakho kwaye ubuyele kwinqanaba langaphambili lomsebenzi kunye nomsebenzi.
Imithombo:
Hertling, D. (2006). Ulawulo lweengxaki ezixhaphakileyo ze-musculoskeletal. (4th ed.). Philadelphia: Lippincott Williams & Wilkins
Kisner, C., & Colby, LA (1996). Ukunyangwa komzimba: Iziseko kunye nobuchule. (3 ed.). Philadelphia: FA Davis.