Zviratidzo, zviratidzo, uye rubatsiro rwekutanga
Chimwe chitunha chinosungirirwa kazhinji chinokonzera kupinza, kwakanyanya, kurwadziwa pamberi pehudyu iyo inogona kumira mutambi mumakwara ake. Kukuvadzwa kwakanyanya, kwakadai sekudzvinyirira kwe quadriceps, kunogona kukonzera kuoma uye kusagadzikana, asi kumisa basa uye kuwana rubatsiro rwekutanga ndechechikamu chinonyanya kukosha chekuporesa kukuvara.
Nhamba yeCheadriceps Muscle Injuries
Hondo ye quadriceps mushure inowanzobatanidza misungo mina iri mberi (anterior) yehudyu.
Iri boka remasumbu rinoita kuti riwedzere gumbo apo rinotarisa mabvi. Chimwe chinhu chinosungirirwa kana chakashata cheadriceps chinokonzera marwadzo pamberi pehudyu. Kurwiswa kwakakomba kana kushungurudzika kunokonzera kushungurudza, kamwe kamwe, kurwadziwa kwakanyanya kunowanikwa panguva yebasa (kazhinji paunenge uchitsvaga). Inogona kunge iri pamwe nekuputika kana kuputika pahudyu.
Iyo quadriceps inowanzokuvadzwa munguva yekuputika, kukwikwidza, kukwikwidza, uye mamwe mimwe mitambo yemasikati inoda kubhururuka kwekukurumidzira kana kushanduka kamwe kamwe kwee quads. Apo mumhanyi ari kukurumidza kufamba, iyo quads iri kubvumirana nesimba uye kana mumhanyi ari akasimba, akaneta, kana kuti asina kutonhorera zvakanaka, simba iri rinogona kuva rakakura kudarika misimba inogona kumira uye inogona kubvaruka, kana kukanganiswa.
A pulledrips inoswedzerwa inogonawo kuva mugumisiro wekusaenzana kwesimba pakati pe quadriceps uye nenyundo. Nesimba mushure mutsvuku mushure megumbo uye musina simba re quadriceps pamberi pegumbo zvinogona kukonzera kudhonza kana kubvaruka.
Kukanganiswa kwakadaro kwemisimba hakusiwo pakati pevatambi sezvo kushanya kunotanga kushanda kunze kwekunyavirira kupfuura zvinopfuura quadriceps.
Zviratidzo nezviratidzo
Tsvina inoshungurudza uye misodzi inowanzochengetwa kubva pane zvishoma (Chikoro 1) kusvika kune yakaoma (Bhuku 3).
Zvakaoma kukanganisa kushungurudzika kweBanga 3 tsvina ye quadriceps.
Zviratidzo zvinononoka uye zvinonzwisisika uye zvinosanganisira kurwadziwa kunorwadza kamwe kamwe pamberi pehudyu kana kugomera nekukurumidza kuputika kana kuputika pamwe chete nekufamba zvishoma uye kusakwanisa kuremerwa kutakura kune vakakuvara.
Kusiyana neizvi, chirwere cheGadget 1 quadriceps chinogona kunzwa sechine twinge kana bundu iri mberi kwehudyu uye mutambi angatofunga kuti anokwanisa kuramba achiita, pasinei nekusawirirana uye kusunga muhudyu.
Pasinei nehuwandu hwekukuvadzwa, chero nguva mutambi anonzwa kurwadziwa, mapepa akangoerekana apera, kana kusungwa kusina kujairika, kuchenjera kumira kutamba uye kuongorora kuora. Kunyange marwadzo anorwadza anogona kuva asingagumi kana asingabatanidzwi nokukurumidza.
Kana paine pakarepo pamba, kurwadziwa, kana kukuvara kwakasununguka, ita kuti iongororwe nenyanzvi yezvokurapa uye kuwana rubatsiro rwekutanga rwekutanga uye rehab usati wadzokera kumabasa.
Quad Tora First Aid Treatment
Kuti uwane rubatsiro rwekukurumidza kwemisumbu inoshungurudza uye inokwevera, tevera chirongwa cheRICE chirongwa. Zororo, mazaya, kunyanya, uye kukwirira ndiyo yakanakisisa mishonga yakakwana yezvose zvinokonzera uye matambudziko. Nokuda kwemisungo yakakomba inosangana, shanda pamwe nemudzidzisi wezvekugadzirisa mararamiro kuti ugadzire kudzoka kwakakodzera kune chirongwa chekuita iwe.
Kana imwe nguva basa rinotanga zvakare, raira mushure mushure mekudzidzira kuita zvishoma kuderedza chero kuzvimba.
Anopesana -kupisa zvinogona kubatsira kubatsira kuderedza marwadzo nekuputika. Mushure mekushandisa mazaya, bvisa chidya chako muchikwata cheACE kuitira kuti chigadzikane.
Kana kumhanya kuchienderera mberi panguva yekudzikinura, inofanira kunge iri nyore, pasina pakarepo zvinokwira. Ngwarira zviratidzo zvekutambudzika kana kuwedzera unyoro, uye kuderedza kudzidzira kana mumwe munhu achikura. Kutarisa kwakakodzera kwe quadriceps kunokosha. Tora zvinyoro, asi zvakakwana. Usambofa wakamanikidza kutambanudza. Kudzokera kumabasa mukati memavhiki maviri kana matatu kutarisirwa.
Kudzivirira
Nzira yakanakisisa yekudzivirira kukanganisa kwe quadriceps ndeyokusimbisa mutsara ye quadriceps nekuchengetedza muviri wose wakadzika wakasimba, unogadzirisa uye wakaenzana.
Zvakakoshawo kuchengetedza kushanduka mukati me hamstrings uye quadriceps. Funga kutarisa kune vamhanyi mushure mekuita basa rimwe nerimwe.
Kudzidzira Kusimbisa Quadriceps
Izvi zvinogona kushandiswa kuchengeta quadriceps yako toned:
- Wall kugara quad maitiro
- Zvikwata zvakakwana zve squat
- Weighted step ups
- Nhamba dzekuchikoro uye kupota mapoka
- Stair kumhanya kana kukwira
- Elliptical mudzidzisi anoshandisa
- Muchinjikwa kudzidzisa kuchengetedza nguva yakakwana yekuita basa
> Kwakabva:
> Kary JM. Kuongororwa uye Kutungamirirwa kweCyririceps Strains uye Kushushikana. Current Reviews in Musculoskeletal Medicine . 2010; 3 (1-4): 26-31. doi: 10.1007 / s12178-010-9064-5.