Ƙarfafa ƙwayoyin da ke goyan baya ga Ligament Tsarin Yau
Raunin ACL, ciki har da raguna ko hawaye , suna daya daga cikin raunin da suka fi fama da rauni ga 'yan wasan da suka jure. Duk da yake hatsarori zasu faru, akwai hanyoyin da za su taimaka wajen karfafa goyon bayan tsokoki na gwiwa, da kuma taimakawa wajen hana rauni ko rashin ciwo a kan gwiwa. Wannan shirin karfafawa yana maida hankalin ƙarfin ƙarfi a cikin tsokoki. Wannan zai haifar da ƙarfin ƙarfin ƙaruwa da haɗin gwiwa.
Ka tuna, fasaha shine komai; Kula da hankalinka sosai a lokacin aikin waɗannan darussan don kauce wa rauni. A nan akwai darussa guda uku zuwa tsokoki na ƙarfin ƙarfin da zai hana rauni ACL:
Ayyuka na ƙarfafa Quadriceps don hana Cutar da ACL
Ƙungiyar quadriceps ne ƙungiya guda hudu a gaban cinya.
- Sabobin Walking (3 sets x 10 reps)
- Lokaci Ya Lalata: 6.5 - 7.5 min
- Manufar: Karfafa cinya (quadriceps) tsoka.
- Abincin lunge tare da kafafunku na dama.
- Kashe tare da kafafunku na dama da kuma lunge gaba tare da kafafunku na hagu.
- Kashe gwiwar baya a ƙasa.
- Tabbatar cewa kayi gaba da gwiwa a kan idon ku.
- Sarrafa motsi kuma yunkurin kaucewa gaban gwiwa daga caving inward.
- Idan bazaka iya ganin yatsunku ba a kan kafafunku, kuna yin aikin ba daidai ba.
Ayyukan Hamstring don Hana Cutar ACL
Ƙungiyar hamstring yana da kashi biyar a raba bayan cinya.
- Hamstrings (3 sets x 10 reps)
- Lokaci Ya Sauya: 7.5 - 8.5 min
- Makasudin: Yarda da tsokoki mai ƙarfi.
- Koma a ƙasa tare da hannu a gefe.
- Yi abokin tarayya da tabbaci a idon ku.
- Tare da madaidaiciya baya, jagoran gaba gaba da kwatangwalo.
- Ya durƙusa, hip da kafada ya kamata a cikin layi madaidaiciya yayin da kake dogara ga ƙasa.
- Kar a tanƙwara a wuyan ku.
- Ya kamata ka ji ƙwanƙwata a bayan bayanka ka yi aiki.
- Maimaita motsa jiki na 3 samfurori na 10, ko jimlar fassarar 30.
Matsalar Balance don Kare Cutar da ACL
Nazarin ya nuna cewa ƙananan ƙarfin hamstring vs. quadricep ƙarfi na iya taka rawar a cikin ACL rauni. Saboda haka an nuna darajar ma'auni don taimakawa wajen haifar da daidaituwa tsakanin ƙarfin ƙwayoyin mahaifa da kuma ƙwayar hamstring.
- Abun Cakewa Daya (Rabi 30 na x 2)
- Lokaci Ya Sauya: 8.5 - 9.5 min
- Dalilin: Wannan motsi yana ƙarfafa ƙwayar maraƙin kuma yana ƙaruwa.
- Tsaya da hannunka a gefe.
- Rage gwiwa a hagu kuma ku kula da ma'auni.
- Sannu a hankali tashi a kan ƙafarka na dama da daidaitattun daidaituwa.
- Kuna iya riƙe hannunka a gabanka don taimakawa.
- Yi saurin maimaita sau 30 kuma juya zuwa wancan gefe.
Yayin da kake samun karfi, zaka iya buƙatar ƙara ƙarin saiti zuwa wannan darasi don ci gaba da ƙarfafa aikin aikin. Akwai gwagwarmaya masu dadi da cewa lokacin da hada guda biyu tare da waɗannan zasu taimaka wajen ƙarfafa tsokoki kuma hana cutar ACL .
Source:
Shirin PEP, Santa Monica Cibiyar Nazarin Magani ta Wutar Lantarki, ta isa 4/3/2016.