I- quadriceps (noma i-quads) ichaza imisipha emine ekhona ngaphambili kwethanga. Bahlangana ndawonye ukuze basize i-flex (noma baphakamise) umlenze futhi bandise (noma baqondise) emadolweni. I-quads ivame ukuba buthakathaka ngemva kokulimala kugcinwa noma ukuhlinzwa kwenziwa emlenzeni noma phansi. Ngenxa yalesi sizathu, kubalulekile ukuthi ufunde ukuthi ungaqinisa kanjani leli qembu le-muscle ukuze ululame ngokuphelele.
Abantu abanezimo ezithile bavame ukuveza ubuthakathaka be-quadriceps. Lezi zimo zingafaka:
- I-Patellofemoral stress syndrome
- Isiotibial band friction syndrome
- I-patellar tendonitis noma i-tendinosis
Ngokujwayelekile, indawo ethize ye-quad yakho ebizwa ngokuthi i-vastus medialis obliqus (VMO) ingase ibuthakathaka noma ivinjelwe ekusebenzisaneni kahle kulezi zimo. I-PT yakho ingakubonisa indlela yokwenza lezi zivivinyo ze-quad ngokugxila ngokukhethekile ku-VMO ngomphumela omkhulu.
Ukuzivocavoca kwamanye ama-quad kubeka ukucindezeleka okukhulu emadolweni akho. Umhlinzeki wakho womzimba angakubonisa izindlela zokunciphisa ukucindezeleka okuhlangene ngenkathi usaqinisa ama-quadriceps akho. Qinisekisa ukungena nodokotela wakho ngaphambi kokuqala lezi-noma ezinye izivivinyo.
Umlenze oqondile uphakamisa
Ukuvivinya umlenze oqondile (SLR) kuyindlela elula yokuthola imisipha yakho ye-quad isebenza kahle. Nansi indlela i-SLR eyenziwe ngayo.
- Themba ngemuva kwakho endaweni ephezu komhlaba.
- Bend ngamadolo omlenze wakho ongagudluki (lowo ongazange usebenze) ku-angle engama-90 degree futhi ugcine unyawo lwakho luphezu phezulu. Gcina umlenze wakho ohilelekile ngqo ngaphandle kokuguqa ngamadolo.
- Khuphula kancane kancane umlenze ohilelekile owu-12 amasentimitha ukusuka phansi ngokuthola imisipha yangaphambili yethanga. Bamba imizuzwana emihlanu.
- Yehlisa kancane umlenze wakho phansi. Khumula futhi uphinde izikhathi ezingu-10 kuya kwezi-15.
Izinto Okumele Uzikhumbule
Amadolo womlenze ophakanyisiwe kufanele ahlale eqondile kulolu hlelo. Ngokuqondile ngqo. Gxila ekuphakamiseni ngokusebenzisa imisipha phambi kwehlangothini lakho le-hip. Lo msebenzi ungenziwa inselele ngokwengeziwe ngokubeka isisindo samaketanga amabili noma amathathu esikhwameni sakho ngaphambi kokuba uphakamise noma ngokubeka ibhande lokumelana nxazonke zomabili.
I-Arc Quads emfushane
Ukuzivocavoca kwe- arc quad (SAQ) emfushane kuyindlela enhle yokugxila ekusebenziseni kahle imisipha yakho ye-quadriceps. Nansi indlela okwenza ngayo:
- Themba ngemuva kwakho bese usebenzisa ithawula elincane lamaphepha noma ibhola lebhokisi ukuze uphakamise amadolo akho.
- Kancani kancane kancane idolo lakho eligobile kuze kube yilapho lihamba kahle.
- Qinisekisa isidumbu sakho se-quad bese uyibambe iqinile imizuzwana emihlanu.
- Yehlisa kancane umlenze wakho phansi.
- Phinda izikhathi ezingu-15.
Izinto Okumele Uzikhumbule
Qinisekisa ukuthi uphakamise futhi unciphise umlenze wakho ngendlela encane, eqinile futhi uqiniseke ukuthi emuva kwamadolo akho uhlala ngokumelene ne-bolster. Uma idolo lakho liqonde ngokuqondile, zama ukukhipha i-quad yakho bese ulungisa ibhande lakho yonke indlela. Ungenza futhi lo msebenzi ube inselele ngokwengeziwe ngokufaka isisindo esincane samakhilogremu amabili noma amathathu.
Amaslayidi e-Wall
Ukuvivinya kwesidonga sodonga kusebenza amaqembu amaningi ama-muscle kufaka phakathi ama-quads, ama-glutes, nemisipha yamathole. Nansi indlela okwenza ngayo:
- Hamba uqonde ngemuva kwakho odongeni nasezinyaweni ngaphandle kwegceke-ububanzi ngaphandle.
- Gwema kancane amadolo akho, uhlehlise phansi udonga ngenani lalabahlanu kuze kube ngamadolo akho athambekele emazingeni angama-45-degree. (Musa ukugoba ngokweqile kunalokhu, ngoba kuzobangela ukwanda kwamadolo ngamadolo akho.) Bamba lesi sikhundla imizuzwana emihlanu.
- Hamba ngamadolo wakho ngokushelela kancane udonga kuze kube yilapho ugcwele ngokugcwele ngamadolo ngokuqondile.
- Phinda izinyathelo ezingenhla izikhathi ezingu-10.
Khumbula, yima uma uzwa ubuhlungu obuningi noma ubunzima ngalolu hlelo.
Izinto Okumele Uzikhumbule
Qinisekisa ukuthi wehlisa futhi uziphakamise ngendlela ehamba kancane, eqinile. Qinisekisa ukuthi awugcini phansi kakhulu; Ukwenza kanjalo kungabeka ukucindezeleka ngokweqile nokucindezela ngamadolo akho. Ukugxila kakhulu kungenza kube nzima ukuvuka. Ukubamba ama-dumbbells amabili ngenkathi wenza isilayidi sodonga kungenza umsebenzi ube nzima nakakhulu.
I-Terminal Knee Extension
Ukwandiswa kwamadolo e-Terminal (TKE) kuyindlela elula kodwa ephumelelayo yokuqinisa i-quads yakho esimweni sokuma. I-TKE ibhekwa njengokusebenza okusebenzayo, njengoba ama-quads wakho azosebenza ngenkathi esekela isisindo somzimba wakho.
Ukuze wenze ukuqeqeshwa kwegciwane lesiguli sokugcina, kufanele uqale uthole ibhande lokumelana, njenge-Theraband, kusuka kumthandi wakho wenyama. Uma unayo ibhande, kufanele ulungele ukuqala umsebenzi. Nakhu okwenzayo:
- Thepha ibhande lakho lokumelana nento ezinzile ngakho-ke ihlanganiswe ukuphakama kwamadolo akho. (Umlenze wetafula yindawo enhle.)
- Ngena emgqeni onomlenze ufisa ukuzivocavoca.
- Bhekisisa iphuzu le-anchor nebhokisi lokumelana elibheke emadolweni akho futhi idolo lakho liboshwe kancane.
- Khulisa kancane kancane idolo lakho, ubeke ukungezwani ebhodini. Ibhande lokumelana kufanele linikeze ukuphikisa njengoba uzama ukuqondisa ngokugcwele ibhande lakho.
- Uma idolo lakho liqondile futhi ibhande linenkinga kulo, bamba isikhundla samasekhondi amathathu.
- Vumela kancane kancane amadolo akho ukuguqa kancane.
- Phinda umsebenzi wokuphindaphinda izikhathi ezingu-15.
Indlela Yokwenza I-TKE NjengePro
Uma wenza ukuqeqeshwa kokuguqulwa kwamadolo okugcina, qiniseka ukuthi uhamba ngendlela encane futhi eqinile. Qinisekisa ukuthi idolo lakho lihamba ngqo phezu kwezinzwani zakho; akufanele ukuguquka kusuka endizeni yokuhamba ngezinzwane zakho. Ukwenza kanjalo kungabeka ukucindezeleka ngokweqile emadolweni akho.
Ungenza inselelo enkulu ye-TKE ngokufaka iphini elincane le-foam ngaphansi kwesimo sakho unyawo. Ungenza futhi lokhu ukuzivocavoca ngokwenza ngokuma lapho uhamba ngezinyawo.
Izwi elivela
Ukusebenza ukugcina i-quadriceps yakho eqinile kungakusiza ukwandise ukuhamba futhi kunganciphisa ingozi yokulimala ngokweqile ezemidlalo. Hlola nge-PT yakho, futhi ufunde ukuthi yikuphi ukuvivinya umzimba okumele ukwenze.
> Umthombo:
Amandla, C. etal. "Ukucindezeleka kokuhlanganyela kwe-Patellofemoral ngesikhathi sokuzivocavoca umzimba okungezona isisindo nesine-weight-bearing quadriceps." UJOSPT, 44 (5) Meyi 2014. 320-327.