5 Ukuzivocavoca Ukuqinisa Idolo

-Delile

• 1. Ibhuloho
• 2. Isandiso somlenze, emoyeni
• 3. Isandiso somlenze ku-3 isekela
• 4. Isikwele
• 5. Cindezela ibhola phakathi kwamadolo

Ukuzivocavoca ukuqinisa amadolo kungakhonjiswa kubantu abaphilile, abafisa ukuzivocavoca umzimba, njengokugijima, kodwa futhi basebenzise ukulwa nobuhlungu obudalwa yisifo samathambo, i-osteoarthritis kanye ne-rheumatism, yokuqinisa imisipha kangcono ngokuguga nokudwengula. .

Ukuzivocavoca kufanele kunqunywe nguthisha womzimba noma i-physiotherapist uqobo ngemuva kokubheka isidingo umuntu asivezayo, ngoba singahluka kakhulu, futhi sincike ekutheni kukhona ukulimala noma cha, kepha nazi izibonelo zokuzivocavoca okungaba wusizo yokuqinisa ama-quadriceps, okuyizicubu zethanga.

1. Ibhuloho

ibhuloho

• Lala ngomhlane, gobisa imilenze yakho
• Phakamisa isiqu phansi, ugcine isinqe siphakeme. Ngemuva kwalokho kufanele yehle kancane.
• Phinda lo msebenzi izikhathi eziyishumi. Phumula imizuzwana embalwa bese wenza olunye uchungechunge lokuphindaphinda okungu-10.

2. Isandiso somlenze, emoyeni

• Ulele ngomhlane izandla zisemaceleni
• Songa yomibili imilenze
• Phakamisa umlenze owodwa kuphela, uwugcine uqondile
• Phinda izikhathi eziyi-12 ngomlenze ngamunye

3. Isandiso somlenze ku-3 isekela

Isandiso somlenze ku-3 isekela

• Ngokuma kwezisekelo ezi-4, izindololwane zakho namadolo akho phansi
• Songa umlenze owodwa bese uphakamisa lo mlenze ogoqiwe, njengoba kukhonjisiwe esithombeni
• Phinda izikhathi eziyishumi, unakekele ukugcina umlenze uhamba, uhlale uqondile.
• Khumbula ukucabanga ukuthi ucindezela ophahleni ubheke phezulu, usebenzisa isithende, ngoba lokhu kwenza kube lula ukwenza ukunyakaza nge-engela elifanele.
• Kufanele wenze amasethi ama-2 wokuphindaphinda okungu-10 ngomlenze ngamunye.

4. Isikwele

Isikwele

I-squat wumsebenzi omkhulu ovaliwe we-kinetic chain ukuqinisa amadolo akho.

• Ukuma, kufanele ucabange ukuthi uzohlala esihlalweni ngokuguquguqula amadolo akho ku-90º angle.
• Lapho wenza lo msebenzi, kufanele uqaphele ukuthi amadolo akho awadluli ngalé kozwane olukhulu, ukuze ungenzi izilonda emadolweni. P
• Ukwenza lula ukunyakaza, ungazelula izandla zakho ngaphambi komzimba wakho, njengoba kukhonjisiwe esithombeni.
• Kunconywa izikwele ezingama-20 zilandelana.

5. Cindezela ibhola phakathi kwamadolo

Lo msebenzi we-isometric uqukethe:

• Hlala ulele ngomhlane,
• Gobisa amadolo uwagcine egobile futhi ahlukane kancane
• Beka ibhola eliphakathi nendawo phakathi kwamadolo akho
• Ukuzivocavoca kuqukethe ukukhama ibhola phakathi kwamadolo akho ama-10 alandelana
• Lokhu kuvivinya kufanele kuphindwe izikhathi eziyi-10, kufakwa izingxenyana eziyi-100, kepha kuphumule njalo ukuphindaphindwa okuyishumi

Uma kwenzeka i-arthrosis yedolo, kungakhonjiswa okunye ukuzivocavoca okuningiliziwe, hlola ukuthi ziyini nokunye ukunakekelwa okudingekayo ukuze usheshe usheshe kule vidiyo: