Iro ibhu rakaoma rakagadzirirwa nhengo dzakawanda dzakasungirirwa pamwe nemakumbo mana makuru, rudzi rwezvibatanidza zvigunwe zvinobatanidza misungo kumapfupa. Chimwe chezvinhu zvakanyanya kusvibiswa mumabvi ndicho chinonzi anterior cruciate ligament (ACL). Maererano neAmerican Council on Exercise (ACE), mabvi anotakura anenge makumi mapfumbamwe kubva muzana emutoro wemuviri.
Iko mutoro mukuru pane imwe shoma muviri.
Mavara nemisodzi yeAACL inowanzoonekwa, kunyanya pakati pevatambi. Vatambi veBucketball, vatambi vebhola, uye vatambi vematambo vari kunyanya kunetseka kukuvara kwe ACL, iyo dzimwe nguva yakaoma zvakakwana kuti inoda kuvhiyiwa . Kunyange kana iwe usati uri mutambi wepamusoro-soro, wakachenjera kuita zvose zvaunogona kuti udzivirire kubatana kwako kweC ACL. Zvechokwadi, iwe haugoni kuchinja shanduko yemirasi mubatanidzwa, kana mapfupa anoumba hubatanidzwa, kana zvakadaro. Asi pane zvakawanda zvaunogona kuita kuti ubatsire kusimba uye kuvadzivirira. Imwe nzira inokosha yekudzivirira kukuvara kweAACL ndeyokuchengetedza mishonga inotsigira mabvi anogadziriswa nekutambanudza.
Chii chiri muKnee?
Mapfupa matatu anouya pamwe chete kuti agadzikane nemabvi: Chidziro chetambo rehudyu (femur), pamusoro peShin bone (tibia), uye kneecap. Mishonga inobatanidza iyi trio yezvivako ndeye quadriceps (misi mikuru inomira pamberi pehudyu iyo inowanzonzi inonzi quads); iyo mikoko (yakangofanana nemisumbu mikuru kumashure kwegumbo rekumusoro); uye mhuru dzemhuru dzegumbo rezasi.
Panewo hutano hunokosha hwehutano hunozivikanwa hunonzi IT band iyo inobatanidza hup bone kusvika pamabvi.
Maitiro anoshandiswa pakuvaka masimba akakomberedzwa nemabvi anokosha kuti ugare wakasimba zvakakwana kuti uwane hutoro hwemunhu. Kutarisa misungo iyoyo yakakosha zvakaenzana.
Vanofanira kunge vanogona kutendeuka zvakakwana kubvumira kubatanidzwa kuti vafambe nenzira yakazara yekufamba. Ita kuti chii chaizoitika kana, iwe uchiti, wakaedza kugadzirisa bhudzi rako kuti urove bhora uye mishonga yako isingabvumiri gumbo rako kuti riwedzere nzira yose? Mitsipa yacho inogona kubhururuka seyimbi yakaoma yerubha.
Nyore Inotarisa ACL
Mhuru S tretch
- Simira netsoka mbiri pasi, zvigunwe zvinotarisana zvakananga mberi, tsoka dzakaparadzana kure.
- Kubva muchiuno chako, benderera mberi uye usvike mawoko ako kuvhu.
- Panguva imwe chete, pfugama bhedu rako rorudyi, asi ramba uri nechemberi kuruboshwe.
- Ramba uchisvika kumhepo kusvikira iwe uchinzwa wakatambanudza mushure memhuru yako. Kana iwe wakaderera shure wakasimba kana wakakuvara, isa maoko ako pahudyu dzako, pamusoro pemabvi ako.
- Gara kwemaminitsi makumi matatu musingaiti bouncing kana kukamanikidza kutambanudza; fema kazhinji.
- Shandura makumbo uye dzokorora. Ita izvi zvakapetwa kaviri kumativi ose maviri.
Quadriceps Stretch
- Mira pedyo nechigaro chakasimba kana kuunganidza shamwari kuti ikubatsire. Isa ruoko rwako rworuboshwe pachigaro kana papfudzi romumwe wako.
- Bhenekera bheji rako rorudyi shure kwako kuti uuye nesitsinho chako kurudyi rwako. Dzokera shure neruoko rwako rworudyi uye ubate mberi kwechidzitiro chako chepamusoro.
- Kuchengeta mabvi ako akakodzera akatarisa pasi uye pedo nebhokisi rako rweruboshwe, zvinyoronyoro zvitsvare chidenderedze pedyo nechechi yako kusvikira iwe unonzwa kushamwaridzana kwakanyanyisa mberi kwehudyu yako kubva pamabvi kusvika kumafuro.
- Gara kwemaminitsi makumi matatu, uchifema kazhinji, wobva wadzikisa tsoka yako pasi uye shandura mapande. Itai mativi ose maviri kaviri.
Hamstring Stretch
- Gara pasi pasi nerutsoka rwako rworudyi rwakatambanudzwa pamberi pako.
- Bhera bharo rako rweruboshwe uye wozorora pasi pegumbo rako nechomukati chebandauko rako rokurudyi.
- Kuchengeta kanyoro kadiki muzasi kwako kumashure, svika pachipfuva chako kumabvi ako. Endai bedzi pane zvamunokwanisa kunze kwekuvhima.
- Kana izvi zviri zvakakwana kuti uchinzwe kutambanudza mushure megumbo rako, mira apa. Kana iwe uine kusununguka kwekusvika mberi uye kubata zvigunwe zvegumbo rako rorudyi nemaoko maviri pasina kurasikirwa nekavha mumusana wako, izvo zvichazopa hustring yako zvishoma zvishoma.
- Kunopisa kazhinji, tora kutambanudza kwemaminitsi makumi matatu, wozodzokorora nemumwe gumbo.
Inner Thigh Stretch (20 seconds x 3 reps)
- Paunenge uchingogara pasi, wedzera makumbo ose pamberi pako, zvino wedzera ipapo kusvika kure zvakasununguka sezvakanaka.
- Kuchengetedza maitiro mashoma mumashure mako, svika mavoko maviri pamberi pako kumativi pakati pemakumbo ako.
- Enda kungoita zvakakwana kuti uchinzwe kutarisa mukati mako.
- Tora kutambanudza kwemasekondi makumi maviri uye dzokorora katatu.
Hip Flexor Tsvina (20 seconds x 2 reps)
- Kubva pamire, nhanho mberi mberi nekona rako rorudyi uye udonhedze gumbo rako kuruboshwe pasi.
- Dhorera bhogi rako roruboshwe pasi.
- Isa maoko maviri kumusoro kwebandauko rako rokurudyi uye uenderere mberi, uchengetedze chiuno chako chikwata nemafudzi ako.
- Kana iwe uchikwanisa kuita izvi uchiri kugara uchienzanisa, svika shure kwako neruoko rwako rworuboshwe uye ubate chikwangwani chako chekuruboshwe kuti ubvise rutsoka rwako pedyo nemakumbo ako.
- Bata kwemaminitsi makumi maviri uye dzokorora kune rumwe rutivi.
> Kwakabva:
> American Council on Exercise "Ndezvipi Zvidzidzo Zvakanakisa Kusimbisa Knee Yangu?", Rakanyorwa naAdam Bordes, Nov 16, 2011.