Kubantu abaningi, ukwelula imisipha ye-quadriceps kungaba inselele. Ukubuyela emuva ezinyaweni zakho noma ukuguqa ngamadolo akho ngokwanele ukuze welula i-quads yakho kungase kube nzima. Ngakho, ingabe indlela elula futhi ephumelelayo yokwelula imisipha yakho ye-quadriceps? Yebo, kukhona, futhi umhlinzeki wakho womzimba angakubonisa indlela yokwenza i-quad yokugcina elula: ithawula le-quadriceps lilula.
Imisipha ye-quadriceps iqoqo lezinhlanzi ezine ezisekugcineni kwethanga lakho. I-quads, njengoba ebizwa njalo, yisiza ukulungisa ibhande lakho futhi futhi unesibopho sokugcina i-kneecap yakho esikhundleni sayo esifanele.
Ukuqina emigqeni yakho kungabangela izinkinga zokulandela i-kneecap ezifana ne-patellofemoral stress syndrome noma ukuxhaswa kwe-patella. Ukuntuleka kokuguquguquka kuleli qembu lezinsimba kungase kuholele ekulimaleni okubaluleke kakhulu, njengengcindezi ye-quad noma i-patella tendon ukukhala ngesikhathi somsebenzi wezemidlalo.
Ukuzivocavoca kokusebenza kwe-quadriceps kungenziwa ukusiza ukugcina leli qembu le-muscle lisebenza kahle. Abantu abaningi banenkinga enzima yokwehlisa ama-quads abo, ikakhulukazi uma beqinile kakhulu. Ukwehlisa ama-quads kudinga ukuthi uguqe idolo lakho kakhulu, futhi ngokuvamile kunzima ukuthi abantu bafinyelele emlenzeni wabo ophansi ukuze baguqe ngokugcwele amabhande futhi balule ama-quadriceps.
Kukhona isisombululo: ithawula i-quadriceps ilula.
Indlela yokwenza i-Quadriceps ithawula
Okokuqala, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Khona-ke, vakashela uchwepheshe wakho wezokwelapha ongakubonisa indlela yokwenza kahle ithawula le-quad stretch.
- Thola ithawula. Uma ungenalutho olulodwa, ungasebenzisa ibhande noma ibhande lakho. I-sash evela ku-bathrobe yakho ingaba yinto enhle ongayisebenzisa kulo msebenzi.
- Themba esiswini sakho, bhonta ibanga elilodwa, bese uvala ithawula eduze kwekhanda lakho.
- Finyelela ngemuva kwakho bese uthatha izinhlangothi zombili wethawula ngesandla esisodwa. Uma ubuhlungu behlombe noma uhla lwezintambo ezilinganiselwe zokunyakaza kukuvimbela ukuba ungafinyeleli ithawula, ungase ufise ukuzama ukwehlisa ithawula ithawula kuqala.
- Bamba ngobumnene ithawula ukuze idolo lakho ligobe futhi ukulula kancane kubonakala phambi kwethanga lakho.
- Bamba lesi sikhundla ngamasekhondi angu-20-30, bese ukhululeka kancane kancane. Phinda ubambe izikhathi ezintathu kuya kwesihlanu emlenzeni ngamunye.
- Kumele uzizwe ukhululekile ngenkathi udonsa ngobumnene ithawula noma udoti. I-stretch-feeling kufanele ihambe uma ukhulula ithawula bese uthatha isisindo sakho semisipha. Uma uzwa ubuhlungu obunzima, kufanele umeke umsebenzi ngokushesha.
Lokhu kunwetshwa kwe-quad kungenziwa izikhathi eziningi ngosuku ukuze kusize ukuthuthukisa ukuguquguquka kwe-quadriceps jikelele. Kubuye kube nokuzivocavoca okukhulu ukusiza ukulwa nesimo esibuhlungu esibizwa ngokuthi ukubambezeleka kokuqala ukuqina kwesisindo (DOMS) ngemuva kokuzivocavoca. Ukwehlisa nakho kungakwenza ube nomuzwa omuhle.
Izwi kusuka
Ithawula i-quadriceps yokwelula ingase ibe ukwelula okuphumelelayo ukusiza ukuthuthukisa ukuguquguquka kwemisipha ye-quadriceps. Qinisekisa ukuthi uvakashele umhlinzeki wakho wezokwelapha ukuze ufunde indlela engcono kakhulu yokwelula ama-quads akho.
I-PT yakho ingakusiza futhi uma unenkinga enzima ekusakazeni i-quadriceps yakho noma uma udinga isiqondiso esengeziwe.