3 Inosunungura Kusunungura Musoro weKnee Muscles
Pakati pekukuvara kwakakurumbira kwemabvi vatambi vanowana misodzi kana mapiritsi e anterior cruciate ligament (ACL). Ichi chirwere chiduku asi chine simba chinoshanda nechepamusoro pedirate ligament kubvumira mabvi kukotama uye mberi. Iyo inobatsirawo kudzivirira tibia, iyo yakawanda yemapfupa maviri ezasi ari pasi anoita pasi pemabvi akabatanidzwa, kubva pakubhururuka mberi kwechikadzi-pasi pebandauko rehudyu.
Iyo ACL inoitawo kuti mabvi agadzikane panguva yekufambisa.
Vatambi vanoita mitambo yakakwirira-yakadai sebhola, bhora, uye basketball vari pangozi yekudzura ACL. IAmerican Orthopedic Sports Society (AOSS) inotaura kuti kukuvara kweAACL kunowanzoitika kana mutambi achichinja maitiro, anonoka, kana kuti amire kamwe kamwe; nyika yakaipa mushure mekukwira; kana apo mabvi anotora zvakananga-panguva yemutambo webhola, somuenzaniso.
Kuchengetedza mishonga inopoteredza uye kutsigira mabvi ndiyo nzira yakanakisisa yekudzivirira mabhe uye zvivako zvayo, kusanganisira ACL, kubva mukukuvara. Izvi zvinofamba zvitatu zvakagadzirirwa kusunungura matanda aya asati aita kuti vashande. Kushevedza chikamu chinokosha purogiramu yekudzidzisa.
Chirongwa chinogadzirirwa kuti chiitwe mumunda webhola asi iwe unogona kushandura kushandisa michina yefitness kana chimwe chimiro chemavara: Mhando dzakawanda dzebasa dzemauto dziri pakati pemadiyoni zana nemamita makumi mashanu kureba, uye mamita makumi mashanu kusvika kumamita makumi maviri paupamhi, asi unzwe wakasununguka gadzirisa zviyero izvi kune avo vanonzwisisa nokuda kwehutano hwako hwepanyama kana hwemunhu chero upi zvake kana boka ripi rauri kutungamirira.
Pfungwa yacho ndeyokushandura mishonga pasina kuvhiringidza zvikuru, saka rega maitiro ako ave mutungamiri wako.
Line-to-line Jog
Jog kwehafu yenguva pfupi pane zvishoma, zvinyoro, zvinyararire zvakasununguka kumashure nepakati pakati pepakati. Isa pfungwa dzako pakushandisa nzira yakanaka yekushandura, kunyanya maererano nekugadzirisa kwehudyu, mabvi, uye maziso emakumbo: Shanda kubvisa mabvi ako kubva pakuchengetedza mukati uye netsoka dzako kubva pakuputika kusvika kumativi.
Shuttle Run
Chinangwa chekuita izvi ndechekuti Ita mukati mako uye kunze kunze kwehudyu ( quads ) uye chiuno chako. Sechikamu chekubatsira, ichabatsira kukurudzira kasi.
Kubvira kune rumwe rutivi rwomunda, tanga mukutarisana kwemitambo nekakotama zvishoma mumabvi ako. Kutungamira nerutsoka rwako rworudyi, danho riri kurutivi nekusundira nerutsoka rwako rworuboshwe. Famba uchienderera mberi nenzira iyi kusvikira uchisvika hafu yemunda. Panguva ino shandura tsoka dzako dzinotungamirira. Paunenge uchityaira nejasi rako regumbo, iva nechokwadi chokuti chiuno chako, mabvi, uye mazhe ari munzira yakarurama. Ramba uchienda usina kumbomira kwemaminitsi makumi matatu kusvika kuminiti imwe.
Running Backward
Pano iwe uchatanga kupisa chiuno chako chekudzivirira (pamberi pezvitunha zvako) uye nyundo dzako-mitsipa mushure memakumbo ako.
Kufambisa pachako kwakananga: Dzokera kumashure kubva kumudhodhi kusvika kumatanho. Kunyengedza kuri muitiro: Nyika pazvigunwe zvako uye chenjerera kuti urege kuvhara mabvi ako-mune mamwe mazwi, chengeta zvishomanana zvave zvakabatana panguva dzose. Dzokera mberi nepamusoro pakati pemiganhu yepakati imwechete nehafu nehafu.
> Kwakabva:
> American Orthopedic Sports Society. "Anterior Cruciate Ligament (ACL) Kukuvara." March 2014.