Ukwelashwa Kwemvelo Ukwakha Ukulinganisela Namandla
I-anterior cruciate ligament (ACL), ingenye yezakhiwo zokusekela ezisemqoka zamadolo akho. I- ACL eboshiwe yingozi ngokuvamile phakathi kwabadlali noma abantu abakhuthele ngokomzimba. Ukuhlinzwa okuncane okungavamile kwe- arthroscopic kuphumelela kakhulu ekwelapheni le nkinga. Ukulandela inqubo yokuhlinzekwa, cishe uzobhekwa ekwelapheni ngokomzimba ukuze uthole izindlela ezithile zokuvuselela ezikufanele kakhulu.
Ukuzivocavoca Kunconyiwe
Ngenkathi kufanele ulandele njalo uhlelo lokuvuselela olwenziwe udokotela noma udokotela wakho, inqubo elandelayo yokuvuselela ukuvuselela ikunikeza ukubuka ngokubanzi uhlobo lokuzivocavoca nokuqhubekela phambili ngokusebenzisa ukwelashwa ongalindela ukulandela ukuhlinzwa kokulungisa i-ACL.
Iningi labaguli be-ACL yokuhlinzwa lizobe selihlelwe uhlelo oluthile lokuzivocavoca olugxile ekwamukeleni uhambo lokuhamba futhi kancane kancane lithwale isisindo emadolweni. Umgomo wesigaba sokuqala sokuvuselela ukuzuza i- flexion egcwele nokwandiswa kwamadolo bese ubhala ibhalansi namandla.
Kukhona ukuqhubekela phambili okuvamile kokuzivocavoca ngaphezulu kwamasonto angu-12 kuya kwangu-14. Uhlelo lwakho lokuzivocavoca lungase luhluke, ngokusekelwe ngesivinini sokuthola kwakho. Umgomo olandelayo wokuzivocavoca uyisiqondiso jikelele.
Amaviki 1 kuya ku-2
Ukuhlinzwa okulandelayo, kufanele uhlangane nomhlengikazi wakho womzimba ekuhloleni kokuqala futhi ufunde indlela yokwenza uhlelo lwakho lokuzivocavoca ekhaya.
Ezimweni eziningi, uzokwaziswa ukuthi ugxile ekuzivocavoca okuhamba phambili nokuhamba ngesisindo esithatha kancane emadolweni.
- Khipha kancane kancane izikhonkwane bese uqala ukuthwala isisindo njengoba ubekezelela.
- Yakha ukuhamba okuningi ukusuka ku-0 kuya ku-75 degrees emadolweni.
- Sebenza ekufezeni ukwandiswa kwamadolo okugcwele.
- Qala ukuzivocavoca ngamadolo okunciphisa umzimba. Hlala esihlalweni bese ubeka isithende sakho kwesinye isihlalo sobude obulinganayo. Khumula umlenze wakho futhi uvumele idolo lakho liqondise. Phumla kule ndawo 1 kuya kwemizuzu izikhathi eziningana ngosuku ukuze welule izintambo.
- Qala umlenze oqondile uvuke ukwakha amandla.
Amaviki 2 kuya ku-4
Emasontweni amabili alandelayo, uzoqhubeka ukwandisa uhla lwakho lokunyakaza, ukwandisa amandla we-quadriceps, futhi wenze imisebenzi elula yokulinganisela.
- Yakha ukuhamba okuningi ukusuka ku-0 kuya ku-110 degrees.
- Qala amaslayidi esithende. Hlala phansi phansi ngemilenze ekhishwe. Gwema kancane edolo lomlenze wakho olimele ngenkathi ushayela isithende / unyawo lwakho phansi phansi kuwe. Slayida emuva esimweni sokuqala bese uphinda izikhathi ezingu-10.
- Qala ukuvinjelwa kwe- isometric kwe-quadriceps. Hlala phansi phansi umlenze wakho olimele bese umlenze wakho ugobile. Vumelanisa i-quadriceps yodolo elimele ngaphandle kokuhambisa umlenze ngokucindezela phansi phansi. Bamba imizuzwana engu-10. Nethezeka. Phinda izikhathi ezingu-10.
- Qala u-half-squats, amaphaphu ayingxenye, kanye nethole liphakamisa njengoba libekezelela futhi liqondiswe.
- Half-Squat: Hlala ubambe itafula eliqinile ngezandla zombili. Njengoba izinyawo zakho zifakwe ububanzi be-shoulder ehlangothini, phonsa ngamadolo akho bese ugoqa, uhlehlise izinkalo zakho zibe yi-squat-squat. Bamba imizuzwana engu-10 bese ubuyela kancane esimweni sokuma. Phinda izikhathi ezingu-10.
- Amapulangwe ayingxenye: Hlala ubambe ithebula eliqinile ngezandla zombili. Njengoba izinyawo zakho zifakwe ububanzi be-shoulder ehlangothini, thatha isinyathelo esingaphakathi, ugcine isisindo sakho sisatshalaliswa ngokulinganayo. Gwema kancane amadolo akho bese ugoba kancane. Bamba imizuzwana engu-10 bese ubuyela kancane esimweni sokuma. Phinda ngaphesheya. Ingabe izikhathi ezingu-10 ngakunye.
- Isithende Sikhuphuka: Uma usukume, faka isandla sakho esilinganisweni noma emuva kwesihlalo sokulinganisela. Sukuma phezulu ezinzwaneni zakho bese ubamba imizuzwana emihlanu. Yehlisa isithende kancane kancane bese uphinda izikhathi ezingu-10.
- Qala ukuhamba ngebhayisikili, ukuvivinya kwamanzi (ukubhukuda), nokuqeqeshwa kwamandla omzimba ophezulu njengoba kuqondiswa.
- Qala ibhalansi kanye nokuzivocavoca kokuzimela njengokuqondiswa.
Amaviki 4 kuya ku-6
Phakathi namasonto amabili alandelayo, uzoqhubeka nokwakha ukuhamba okuningi nokulinganisela ngenkathi ufaka ukumelana nokuzivocavoca kwakho okuqinisayo.
- Qhubeka nokwakha uhla lokuhamba ngezinkombandlela zakho zochwepheshe.
- Ukwandisa izivivinyo zokwakha amandla ngokumelana (ubambe izinsimbi zokukhanya eziphansi noma usebenzise izilimo eziyizigaxa ezisezingeni eliphansi noma ulungise izintambo njengoba kuqondiswe)
- Uma uqondiswa, qalisa ukujwayela ukuguqulwa kwamadolo . Themba esiswini sakho ngemilenze yakho ngqo. Bendza idolo lakho bese ulethe isithende sakho emaceleni akho. Bamba imizuzwana emihlanu. Nethezeka. Phinda izikhathi ezingu-10.
- Qala izivivinyo zomlenze ongabodwa, njengesikwele esisodwa somlenze oyedwa kanye nokukhuphuka izitebhisi .
- Ibhalansi elilodwa lemilenze: Njengoba ubekezeleleke, yimela unyawo oluqinile emlenzeni owalimala imizuzwana engu-10. Sebenza kulolu hlelo lokusebenza ngaphezu kwamasonto ambalwa.
- Qala izivivinyo zokuzinza eziyisisekelo njengokuqondiswa.
- Qhubeka nokulinganisela nokuzivocavoca.
- Ukwandisa ubukhulu bokuzivocavoca kwe-aerobic ukwandisa izinga lokushaya kwenhliziyo.
- Qala usebenzisa imishini yokukhuthazela njengejubane lezitebhisi noma umqeqeshi we-elliptical uma ubekezelela.
Iviki 6 ukuya ku-8
Phakathi nalezi zinsuku, uzoqhubeka nokuzivocavoca kwangaphambili. Ngokuvamile, umhlinzeki wakho uyophakamisa i-lateral (eceleni-kuya-side) ukunyuka nokwehla kwe-stepsal and down-downs. Ngenxa yokuthi wonke umuntu uqhubeka ngezinyathelo zakhe, kubalulekile ukulandela imiyalelo yakho yomqondisi mayelana nalezi zivivinyo, ukuqhubeka kwakho, nokulinganiselwa kwakho.
Amaviki 8 kuya ku-12
Qhubeka nokwakha amandla nobubanzi bokunyakaza ngenyanga ezayo.
- Yakha amandla ngesikhathi sokuguqa kwedolo.
- Umsebenzi wokuqinisa ukwandisa ukukhula: Unganikezwa i-band elastic for lo msebenzi. Uma kunjalo, i-loop eyodwa ekupheleni kwebhande eduze komlenze wetafula kanye nelinye eduze kwekhanda lomlenze wakho olimele. Ngesikhathi ubhekene netafula, bhonta ngamadolo angu-45 ngokumelene nokumelana kwe-tubing, bese ubuyela esimweni sokuqala.
Iviki 12 ukuya ku-14
Ngalesi sikhathi, iziguli eziningi zilungele ukuqala ukugijima ukukhanya. Ukusebenza kwe-agility kanye ne-plyometric kungase kuqaliswe.
Ekuvakashelweni okulandelwayo nodokotela wakho ohlinzayo noma odokotela, bazokwenza ukuhlolwa okusebenzayo ukuze banqume ukuthi impumelelo yohlelo lokuvuselela iphumelele. Ungase ususwe umsebenzi futhi unikezwe uhlelo oluthile lokuthi ungabuyela kanjani emhlahlandlela wezemidlalo.
Ngemuva kokuhlinzwa okwenziwe ukulungiswa kwe-ACL, kubaluleke kakhulu ukuthi ulandele imihlahlandlela yokuvimbela ukulimala kwe-ACL ukunciphisa ingozi yokulimala esikhathini esizayo.
> Imithombo
> Ukubuka okulindelekile kwe-ACL. UMayo Foundation for Education and Research. http://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375.
> Myer GD, Paterno MV, Ford KR, Hewett TE. Izindlela Zokuqeqesha Neuromuscular kuya Ukulahlekelwa Okubalulekile Ngaphambi Kokubuyela Emidlalweni Ngemuva Kokuvuselelwa Kwemigodi Ye-Ligament. > I-Power Res Cond. Meyi 2008; 22 (3): 987-1014.
> Palmieri-Smith RM, Thomas AC, Wojtys EM. Ukukhulisa amandla we-quadriceps ngemuva kokuvuselelwa kwe-ACL. I-Med Sports Med. Jul 2008; 27 (3): 405-424, i-vii-ix.
> White T, Clapis P. Anterior Cruciate Ligament (ACL) Ukuvuselela Ukuvuselelwa Ukuzivocavoca. Umeluleki wezeMidlalo. 2-9-2009.