I-arc quad yokuzivocavoca emfushane iyisenzo se-PT esivame ukusetshenziswa emva kokulimala okuphansi kokuqeda ukuqinisa nokuthuthukisa ukuqashwa kwe-neuromuscular ye-muscular quadriceps yakho. Ukufunda ukuthi ungayenza kanjani futhi uyenze ngendlela efanele kungakusiza ukuba ube ne-rehab engenamaphutha kusukela ekulimazeni kwamadolo noma kwe-hip.
Uma unamahlombe emadolo , ubuhlungu be-hip , noma uhamba nobunzima ukuhamba nokuhambahamba, ungase uzuze ekwelapheni okungokwenyama ukuze usize ukuthuthukisa amandla akho nokuhamba komsebenzi jikelele.
Umhlinzeki wakho wezinto ezibonakalayo uyobe ebeka izivivinyo ukuze aqinise imisipha emagqumeni akho, amadolo, nemilenze ukusiza ukuthuthukisa ikhono lakho lokuhamba, ukuvuka esihlalweni, noma ukuhamba embhedeni.
Ukuzivocavoca okuphumelelayo okusiza ukuthuthukisa umsebenzi ophansi kunomsebenzi omfushane we-arc quad (SAQ). Lo msebenzi uyindlela elula, kodwa ephumelelayo yokuthuthukisa amandla nokukhuthazela kwemisipha yakho ye- quadriceps .
Yiziphi i-Quads?
I-quadriceps yakho, noma i-quads, yizinhlanzi ezinkulu phezulu kwamathanga akho. Bahamba phambili emathangeni akho bese bewela emadolweni. Uma isivumelwano sakho se-quads, amadolo akho aqhubeka futhi aqondisa ngokugcwele.
Ukulimala emlonyeni wakho noma emadolweni, noma inqubo yokuhlinzwa emadolweni akho, kungabangela ubuthakathaka noma ukulahlekelwa komsebenzi emigqeni yakho. Isikhathi eside sokuphumula kombhede singabangela ubuthakathaka emigqeni yakho. Enye yemigomo yokwelapha ngokomzimba yokwelashwa kwamadolo nokwephuza ukuthuthukisa amandla jikelele we-quadriceps nomsebenzi ukuthuthukisa ukuhamba kwakho.
Ubani Ongase Azuze Ku-Exercise SAQ?
Kungakhathaliseki ukuthi ubani ongazuza ngokwenza umsebenzi omfushane we-arc quad, njengoba kusebenza ngokugcina amandla emisipha yakho ye-quadriceps. Ukwenza lo msebenzi njalo kungasiza ekuvimbeleni izinkinga ezisezinkalweni noma emadolweni.
Abanye abantu abanezimo ezithile noma ezimweni ezithile bangase bazuze ekwenzeni umsebenzi we-SAQ.
Lokhu kungafaka:
- Ngemuva kokuhlinzwa kwegciwane njengendlela yokuguqula ibhokisi eliphelele noma ukulungiswa kwe-ACL
- Ngemuva kokulimala kwamadolo
- Uma uke walala embhedeni
- Esibhedlela
- Uma unezinhlungu ze-hip noma ngemuva kokuhlinzwa kwe-hip
Ukuzivocavoca kwe-SAQ kuyisenzo esilula ukwenza, futhi kungase kube usizo kunoma ubani ohlangabezana ne-quadriceps ubuthakathaka noma ukungasebenzi ukukwenza. Futhi isinyathelo sokuqala ekwenzeni umlenze oqondile ukuthuthukisa ukuqhutshwa kokuzivocavoca ngezinhlungu zokuguqa ngamadolo.
Indlela Yokukwenza Ukuzivocavoca Omfushane We-Arc Quad
Ngaphambi kokuqala i-SAQ, noma yimuphi omunye umsebenzi, thintana nodokotela wakho noma uchwepheshe wezempilo ukuze kuqinisekiswe ukuthi kuphephile ukuba wenze ngokuqondene nesimo sakho. Qinisekisa ukuyeka ukuvivinya umzimba uma kubangele ubuhlungu begciwane noma ubuhlungu.
Ukwenza umsebenzi omfushane we-arc quad, landela lezi zikhombisi-ndlela ezilula:
- Themba emhlane wakho ngamadolo akho ngqo.
- Faka i-bolster ngaphansi kwamadolo we-quad ofisa ukuqinisa. Ungasebenzisa izinto zasendlini njengekhofi noma i-basketball njenge-bolster.
- Khulisa kancane ibhande lakho kuze kube yilapho umlenze wakho uqondiswe ngokugcwele. Gcina uxhumane nesikhombisi ngaso sonke isikhathi ngesikhathi sokuvivinya umzimba.
- Qinisekisa isidumbu sakho se-quad njengoba amadolo akho eqondile. Kufanele uzame ukulungisa idolo lakho lonke.
- Bamba isikhundla segama eliqondile ngamasekhondi amathathu kuya kwemihlanu, bese ubuyela kancane esimweni sokuqala.
Kufanele ubuyekeze umsebenzi wokuphindaphinda oku-10 kuya ku-15. Ukwenza amasheya amabili kuya kwamathathu we-SAQ kungase kunconywe ukukhulisa inselele emigqeni yakho. Ungakwazi futhi ukwandisa ubukhulu bokusebenza ngokufaka eyodwa kuya kwezingamakhilogremu amathathu wezinyosi esiswini sakho lapho wenza i-arc quad emfushane.
Ukuze uthuthukise umsebenzi emigqeni yakho nasezinkalweni zakho, ungase ufise ukwenza ukuqhutshwa komlenze wokuqondisa imilenze ngokuqondile ngemuva kokwenza umsebenzi we-SAQ. I-PT yakho ingakubonisa indlela.
Izwi elivela
Ukuzivocavoca ukuqinisa ama-quads akho kuyisici esibalulekile kunoma yiluphi uhlelo lokuvuselela ngemuva kokuhlinzwa kwamadolo nokuqhaqha noma noma nini ubuthakathaka be-quad benza ukuhamba nokuhambahamba kunzima.
Hlola ngomuthi wakho wezobuchwepheshe ukuze uhlole ngokugcwele, bese uzama ukuzivocavoca kwe-arc quad emfushane ukuqala ukuqinisa ama-quads wakho nokuthuthukisa ukuhamba kwakho konke okusebenzayo.