I-PT yakho ingakufundisa konke mayelana nemisipha yakho ye-Quad
Umbuzo: Yimiphi imisipha ye-Quad?
Muva nje ngangisendleleni futhi ngaqala ukuzwa ubuhlungu emadolweni ami . Ngaya kudokotela wami owamisela ukwelapha ngokomzimba ukuze ngisize ukuqinisa imisipha yami ye-quadriceps. Iyini imisipha yami ye-quadriceps, futhi yenzani?
Impendulo:
I-quadriceps yiqembu lezinhlanzi phambi kwamathanga akho. Njengoba ungase uqagele egameni, kunemisipha emine ehlukene eyenza imisipha ye-quadriceps.
Lezi zinsizwa zibizwa ngokuthi i-vastus intermedius, i-vastus medialis, i-vasus lateralis, ne-rectus femoris. I-quadriceps nayo yaziwa nje ngokuthi i-quads.
Iyini i-Quadriceps?
Uma uhlala esihlalweni futhi uqondise idolo lakho izikhathi ezimbalwa, ungabona futhi uzizwe i-quads esenzweni engxenyeni engaphambili yethanga lakho. Uma isivumelwano sakho se-quads, siqondisa umlenze wakho emadolweni akho. Njengoba i-quadriceps inweba phezu kwe-kneecap (i-patella), ibuye iseze ukugcina i-kneecap yakho isendaweni yayo efanele emgodleni ekupheleni kwethambo lakho lesiteni. Enye yezinhlanzi zakho ezine ze-quad ibuye ibuye ihlangane ne-hip futhi ikwazi ukusiza nge-flexion, noma iguqa, i-hip yakho.
Ukulimala Okuvamile Ku-Quadriceps
Ukulimala kwemisipha ye-quad kungenzeka. Ngezinye izikhathi, isisipha siyasusa ithambo ngaphansi kwe-kneecap, okwenza kube ne- kneecap ehlukanisiwe . Lokhu cishe kuyisizathu sengozi, njengokulimala kwezemidlalo noma ukuwa.
Uma lokhu kwenzeka, ukuhlinzeka kuvame ukuqhutshwa ukuze kulungiswe i- quadriceps ephukile . Emva kokuhlinzwa, kungase kudingeke ukuthi ugqoke i- knee brace bese uthola ukwelashwa ngokomzimba ukuze ubuyele emisebenzini evamile kanye nomsebenzi.
Uma unamavi edolo noma ukuvuvukala kokulimala noma uma une-arthritis, ama-quadriceps ngezinye izikhathi ayeka ukusebenza kahle.
Lokhu kungaholela esimweni esibizwa ngokuthi i- patella femoral stress syndrome . Lokhu kwenzeka lapho ama-quads engakwazi ukusiza ukugcina i-kneecap esikhundleni sayo esifanele.
Ama-quadriceps akho angase abe buthakathaka ngenxa yokulimala komgogodla noma ukushaywa (isimo esibizwa nge- paresis ). Ubuhlungu obuphansi emuva bungabangela izinzwa ezinamathele ezingeni le-lumbar 3 ezingabangela ubuthakathaka emigqeni. Lokhu kuvame ukuba nesimo esinzima, futhi kufanele ubone udokotela wakho ngokushesha ukuhlola isimo bese uthola lokhu kunakekelwa.
Ukulahlekelwa Komsebenzi kusuka ku-Quadriceps Emazi
Uma ulimaza imisipha yakho ye-quadriceps noma imisipha, ungase ube nobunzima nokuhamba komsebenzi . Ungamangala uma uzwa ukuthi imisipha yakho ye-quadriceps ikusiza ukuba uhambe embhedeni. Benza isivumelwano ukuze bakusize ukuhlehlisa phansi ngenkathi ulele phansi, futhi bangakusiza ukuba ulale embhedeni.
Imisipha ye-quadriceps nayo iyasebenza kakhulu lapho ivela esihlalweni. Basiza ukuqondisa amadolo, okubalulekile ukuvuka endaweni ehlezi. I-quads nayo iyisiqhema esikhulu semisipha esibhekene nokuhamba ngezinyathelo eziphezulu nezansi.
Njengoba kungenzeka uqagele, iqembu le-muscle ye-quadriceps libuye libalulekile ekuhambeni nasekusebenzeni. I-quads ikusiza ukuthi uqhubeke phambili ngenkathi uhamba futhi ugijima, futhi kukuvimbela ukuba ungawa uma umile.
Ukungabi namandla emigqeni kungabangela ukungahambi kahle, futhi ungadinga idivayisi yokusiza njengomhlanga noma uhambahamba ukusiza ngokuhamba ngokujwayelekile uma ama-quads akho engasebenzi kahle. Umhlinzeki wakho wenyama angakusiza ukunquma ukuthi iyiphi idivayisi efanelekile uma udinga eyodwa emva kokulimala kwe-quad.
Ngingenza I- Exercises ye-Quadriceps yami ?
Uma uhlushwa ukulimala kwe-quadriceps yakho, udokotela wakho angakutjhelela ekwelapheni ngokomzimba ukusiza ukuthuthukisa ukuhamba komsebenzi nokuthuthukisa amandla nokuguquguquka kwama-quadriceps. Umhlinzeki wakho wenyama anganikeza iziphakamiso zokuzivocavoca okufanele ukuthi uzenze ukuze usize isimo sakho esithile.
Ukuzivocavoca okuyisisekelo sokuguqa ngamadolo kugxila emandleni e-quadriceps nokuhamba nokuzivocavoca umzimba okwenziwe nge-quads kusiza ukuthuthukisa ukuguquguquka kwesigaba samasipha.
Izinhlobo eziyinhloko zokuzivocavoca ongayenza ukusiza ukuthuthukisa umsebenzi we-quadriceps yakho zihlanganisa:
- Amandla : Njengoba imisipha ye-quadriceps iwela kokubili umlenze kanye namadolo, ukuvivinya umzimba okubandakanya amadolo kanye ne-hip kubalulekile ekuthuthukiseni amandla we-quads. Ukuzivocavoca okulula kwamadolo kuzogxila ku-quads, futhi ukuqeqeshwa okuqhubekayo kokuqina kwe-hip kuzophinde kufaka phakathi umsebenzi omncane we-quadriceps.
- Ukuvumelana nezimo: Kunezintambo eziningi ezilula zokwenza ukuthuthukisa ukuguquguquka kwemisipha yakho ye-quadriceps. Ukwelula okuyisisekelo se-quadriceps kungenziwa, futhi ithawula le-quadriceps elulayo indlela enhle yokuthuthukisa ukuguquguquka kwalesi sigaba samasipha.
- Ukulinganisa nokuzimela: Ukuzilinganisa nokuzivocavoca ukuvame ukugxila kuma-quadriceps ngoba lokhu kubalulekile ekugcineni kwakho okulungile nokulinganisela. Ukuzivocavoca okuyisisekelo nakho kungasiza ekuvimbeleni ukuwa, futhi ukuhlolwa okuphambili kokusetshenziswa kwemali kungasetshenziselwa ukusiza ukulimala ama-quad kanye nobuhlungu bomadolo.
Qinisekisa ukuthi ungena ngodokotela wakho noma uchwepheshe wezinto ezingokwenyama ngaphambi kokuqala noma yikuphi ukuvivinya umzimba wakho.
Izwi kusuka
Uma uzizwa ubuhlungu phambi kwethanga lakho ngemva kokulimala, kungenzeka ukuthi wenze okuthile kubasebenzi bakho be-quadriceps. Ngokuvamile, ukulimala kwe-quads kulula ukubuyela emuva; ukuphumula okuncane nokuthulula okunye kuyadingeka. Ngezinye izikhathi, ukulimala kwe-quadriceps kungaba yingozi, ngakho-ke hlola nodokotela wakho kuwe ukuthi ulimele ngaphambili kwethanga lakho. Ukulimala kwe-quadriceps yakho kungaba yinto ebuhlungu. Ukuvakashela umhlinzeki wakho womzimba kungaba yisihluthulelo sokukusiza ukuba uthuthukise umsebenzi we-quadriceps yakho ukuze ubuyele ekuhambeni okujwayelekile kokusebenza ngokushesha nangokuphepha.