Kuvulala kwaminyewa yamiyendo: mitundu yovulala ndi njira zokonzanso * Crossfit

Kuvulala kwaminyewa yamafupa kumakhala kofala ku CrossFit monga momwe zilili m'masewera ena ambiri: kunyamula, masewera othamanga, kulimbitsa mphamvu, mpira, hockey ndi ena ambiri. Pakhoza kukhala zifukwa zambiri za izi, koma nthawi zambiri zinthu zitatu zimabweretsa izi: njira zosayenera zolimbitsa thupi, kulemera kwakukulu, ndikubwezeretsa osakwanira kwa mafupa ndi mitsempha pakati pa zolimbitsa thupi.

Lero tiwunika momwe tingapewere kuvulala pamitsempha ya mawondo tikamachita CrossFit, ndi machitidwe ati omwe angapangitse izi, komanso momwe tingachiritsere kuvulala.

Kutupa kwaminyewa

Mitsempha yam'maondo imathandizira kuti magwiridwe antchito abondo agwire bwino ntchito - kupindika, kutambasuka ndi kusinthasintha kwa bondo. Popanda mayendedwe awa, kuyenda kwabwino kwa munthu ndikosatheka, osanenanso masewera obala zipatso.

Zipangizo zolimbitsa bondo zili ndi magulu atatu amitsempha: pambuyo pake, pambuyo pake, mkati mwake.

Mitsempha yotsatira imaphatikizapo mitsempha yokhayokha komanso ya tibial. Kwa mitsempha yam'mbuyo - popliteal, arcuate, patellar ligament, medial and lateral Support ligaments. Mitsempha yamagetsi yotchedwa intra-articular imatchedwa cruciate (anterior and posterior) ndi mitsempha yopingasa ya bondo. Tiyeni tikhale pang'ono pang'ono pa oyambawo, chifukwa wothamanga aliyense wachiwiri amatha kukumana ndi vuto lalikulu la bondo. Mitsempha yotsogola ndiyomwe imapangitsa kuti bondo likhale lolimba, amasunga mwendo wakumunsi kuti usasunthike mtsogolo ndi kumbuyo. Kubwezeretsa kuvulala kwamiyendo yamiyendo yamtundu wautali ndimachitidwe atali, opweteka komanso ovuta.

Zofunikanso pakapangidwe ka bondo ndizosanja zakunja ndi zamkati. Awa ndi matumba a cartilage omwe amachititsa kuti thupi liziyenda bwino komanso limathandiza kuti bondo likhale lolimba. Meniscus misozi ndi imodzi mwazovulala zamasewera.

Kuchita Zovulala

Pansipa tikudziwitsani zina mwazoopsa zomwe zimagwiritsidwa ntchito pamasewera, kuphatikiza pa crossfit, yomwe, ngati njirayo itaphwanyidwa, imatha kuwononga bondo.

Magulu

Gulu ili limatha kuphatikiza zolimbitsa thupi momwe matalikidwe onse kapena ambiri amatambasulidwa, kaya ndi masikono apamwamba kapena omenyera kutsogolo okhala ndi barbell, oponya, kukankhira kwa barbell ndi zochitika zina. Ngakhale kuti ma squat ndiwo masewera olimbitsa thupi kwambiri mthupi la munthu, kuvulala kwa bondo kapena kupindika kwa mitsempha panthawi yochita masewera olimbitsa thupi ndikofala. Izi zimachitika nthawi zambiri pomwe wothamanga amalephera kuthana ndi kulemera kwakukulu akaimirira ndipo bondo limodzi "limapita" mkati kapena kunja pang'ono pokhudzana ndi mayendedwe abwinobwino. Izi zimabweretsa kuvulala kwa mitsempha yotsatira ya bondo.

Chomwe chimayambitsa kuvulala kwa mitsempha kwinaku mukugwirana ndi ntchito yolemetsa. Ngakhale njirayi itakwaniritsidwa, kulemera kolemera kwalemera kumayika katundu wambiri pamiyendo ya bondo, posakhalitsa izi zimatha kuvulaza. Kwa othamanga omwe sagwiritsa ntchito njira yanthawi yayitali komanso salola kuti minofu, mafupa ndi mitsempha yawo ipezenso bwino, izi zimawoneka paliponse. Njira zodzitetezera: gwiritsani ntchito zokutira bondo, konzekerani bwino, khalani bwino pakati pa kulimbitsa thupi ndikuyang'anitsitsa njira yochitira masewera olimbitsa thupi.

Kulumpha

Zochita zonse zodumpha kuchokera ku CrossFit ziyenera kuphatikizidwa pagululi: squats ndikulumphira panja, kulumpha pabokosi, kulumpha kwakutali komanso kutalikirana, ndi zina zambiri. Pazochitikazi, pali mfundo ziwiri za matalikidwe pomwe bondo limakhala lopanikizika kwambiri: nthawi yomwe mumalumpha komanso nthawi yomwe mwafika.

Kuyenda uku ndikulumpha ndikophulika, ndipo, kuwonjezera pa ma quadriceps ndi minofu yolimba, gawo la mkango wa katundu limagwera bondo limodzi. Mukamatera, vutoli limafanana ndi squats - bondo limatha "kupita" kutsogolo kapena mbali. Nthawi zina, akamachita masewera olumpha, othamanga mwangozi amagona ndi miyendo yowongoka, nthawi zambiri izi zimapweteketsa zigwirizano kapena zothandizira. Njira zodzitetezera: osakhazikika pamiyendo yowongoka, onetsetsani kuti mawondo akufika bwino.

Kusindikiza kwamiyendo ndikukulitsa mwendo mu simulator

Zachidziwikire, awa ndi machitidwe abwino kwambiri pakufufuza kwapadera kwa minofu ya ntchafu ya quadriceps, koma ngati mungaganize zama biomechanics awo, amatsutsana mwamphamvu ndi mawonekedwe omwe ali achilengedwe kwa anthu. Ndipo ngati pamakina ena osindikizira mwendo ndikadali kotheka kugwira matalikidwe abwino ndikupanga mtundu wa "reverse squat", ndiye kuti kukhala pansi ndikumachita zolimbitsa thupi maondo athu.

Chojambulachi chidapangidwa motere kuti gawo lalikulu la katunduyo limagwera pamutu wopangidwa ndi dontho wa quadriceps, zomwe ndizosatheka kuzinyamula popanda kupanga kupsinjika kwamphamvu pamagondo. Vutoli limakhala lovuta kwambiri mukamagwira ntchito yolemera kwambiri komanso mochedwa kwambiri pamalo okwera pamagetsi. Popliteal ligament kuvulala kumakhala nkhani yanthawi. Chifukwa chake, tikukulimbikitsani kuti mutenge njira zodzitetezera: gwirani ntchito ndi kulemera pang'ono, musatenge nthawi yayitali pamwamba kapena pansi pa matalikidwe.

Kumbukirani, kuvulala kwamaondo nthawi zambiri kumatha kupewedwa poyang'anira mayendedwe athunthu ndikutsata njira zolimbitsa thupi zolondola. Komanso, kugwiritsa ntchito chondoprotectors pafupipafupi kudzakhala njira yabwino yodzitetezera: chondroitin, glucosamine ndi collagen yomwe imapezeka m'miyeso yayikulu imapangitsa kuti mitsempha yanu ikhale yolimba komanso yolimba. Komanso, othamanga amalangizidwa kuti azigwiritsa ntchito mafuta otenthetsa, izi sizilola kuti minofu, mafupa ndi mitsempha "ziziziritse" pakati pama seti.

Mitundu yovulala pamiyendo yamaondo

Mwachikhalidwe, kuvulala kwaminyewa yamaondo kumawoneka ngati matenda pantchito mwa othamanga ambiri. Komabe, ngakhale anthu omwe ali kutali ndi masewera amatha kuvulaza mitsempha pangozi, kuwombedwa mwamphamvu mpaka kunjenjemera, kugwa pa bondo kapena kudumpha kuchokera kumtunda wapamwamba.

Matenda ndi kuvulala kwa bondo komwe kumachitika chifukwa cha kutambasula kwa mitsempha, kumakhala ndi nkhawa yambiri. Nthawi zambiri imaphatikizidwa ndi misozi yaying'ono ya mitsempha.
Kuphulika kwa magalasi ndiko kuvulala kwa bondo, limodzi ndi kuphwanya kukhulupirika kwa ulusi wa ligament. Kuphulika kwa magalasi kumakhala kwamadigiri atatu mwamphamvu:

ulusi wochepa chabe ndi umene umawonongeka;
zoposa theka la ulusiwo zawonongeka, zomwe zimachepetsa kuyenda kwa bondo;
Minyewa imasweka kwathunthu kapena imachokera pomwe imakonzedwa, olumikizanawo ataya kuyenda kwawo.

Zizindikiro zovulala pamiyendo ya bondo ndizofanana: kupweteka kwakuthwa kwa bondo, kulimbana kapena kudina pakumverera pansi pa bondo, kutupa, kuchepa kwa mawondo, kulephera kusamutsa thupi ndi mwendo wovulala. Kuti muyambe kulandira chithandizo choyenera cha bondo pambuyo povulala (kupindika kapena kutuluka kwa minyewa), muyenera kupanga matenda olondola, ndi dokotala yekhayo amene angachite izi, simuyenera kulingalira kapena kuzindikira "mwayekha" nokha, izi zitha kuchitika ndi X-ray, computed tomography , MRI kapena ultrasound.

Chithandizo choyambira

Ngati mnzanu wochita masewera olimbitsa thupi akudandaula kuti akumva kupweteka kwam'maondo, inu kapena mlangizi wogwira ntchitoyo muyenera kumuthandiza mwachangu:

Nthawi yomweyo perekani kuzizira kumalo ovulala (thaulo lonyowa, botolo lamadzi ozizira, komanso koposa zonse - phukusi lachisanu).
Yesetsani kusokoneza bondo momwe mungathere ndi bandeji yotanuka kapena njira zopangidwira (mpango, matawulo, ndi zina zambiri). Wovutikayo sayenera kusuntha kwambiri ndipo osaponda mwendo wovulalawo.
Patsani mwendo wovulala malo okwera pogwiritsa ntchito njira zomwe zilipo, phazi liyenera kukhala pamwamba pamthupi, izi zichepetsa mapangidwe a edema.
Ngati ululuwo ndi waukulu kwambiri, perekani mankhwalawa.
Nthawi yomweyo mutengereni munthuyo kuchipinda chodzidzimutsa kapena dikirani kuti ambulansi ifike.

Chithandizo ndi kukonzanso pambuyo povulala

Pakakhala kupindika kapena kutuluka kwa mitsempha ya 1 mwamphamvu, nthawi zambiri popanda kuchitidwa opaleshoni. Ndikofunika kuchepetsa mayendedwe a wodwalayo momwe angathere, gwiritsani bandeji yotsekemera kapena bandeji yapadera, kwezani mwendo wovulala pamwambapa, mutenge mankhwala osagwiritsa ntchito zotupa, gwiritsani ntchito mafuta opondereza.

Pakaduka zovuta za 3 kapena kulimba kwathunthu kwa mitsempha, ndizosatheka kuchita popanda kuchitira opaleshoni. Amachitidwa opaleshoni kuti asokoneze mitsempha, nthawi zambiri amagwiritsa ntchito fascia kapena tendon ya quadriceps kuti ayilimbikitse. Pali nthawi zina pamene sizingatheke kusoka chingwe - malekezero a chingwe chong'ambikacho amakhala kutali kwambiri ndi wina ndi mnzake. Poterepa, pulojekiti yopangidwa ndi zinthu zopangira imagwiritsidwa ntchito.

Kukonzanso pambuyo povulala kumatha kugawidwa m'magawo angapo:

Physiotherapy (laser therapy, electrophoresis, ultraviolet radiation mankhwala);
Kuchita masewera olimbitsa thupi (kuchita zolimbitsa thupi zolimbitsa thupi kuti zithandizenso kuyenda ndi magwiridwe antchito olumikizana ndi mitsempha).

Zolimbitsa thupi kuti zibwezeretse mitsempha

Tsopano tiwone momwe mungalimbikitsire mitsempha ya bondo pambuyo povulala. Pansipa pali mndandanda wochepa kwambiri wazinthu zolimbitsa thupi zamitsempha pambuyo povulala, zomwe zimayenera kuchitika poyang'aniridwa ndi dokotala kapena wothandizira, ndipo pambuyo pake - mosadalira.

Kugona kumbuyo kwanu, yesetsani kukweza miyendo yanu yowongoka ndikutseka pamalo awa kwakanthawi kochepa. Sungani miyendo yanu molunjika momwe zingathere.
© logo3in1 - stock.adobe.com
Kugona kumbuyo kwanu, pindani mawondo anu, kukokera kumimba kwanu ndikuzizira pang'ono kwa mphindi. Bwererani pamalo oyambira.
© comotomo - stock.adobe.com
Pogwiritsa ntchito chithandizo, yesetsani kuyimirira pazitsulo zanu ndikukweza zala zanu. Nthawi yomweyo, miyendo yamaondo iyenera kuwongoledwa momwe mungathere.
© smallblackcat - stock.adobe.com
Pogwiritsa ntchito chithandizo, yesetsani kuimirira ndi zala zanu zakumapazi ndikusinkhasinkha minofu yanu ya ng'ombe.
Mukakhala pampando ndikukweza mwendo wanu, yesetsani kupindika ndikuwongolera bondo lanu nthawi zambiri.
© artinspiring - stock.adobe.com
Yesetsani kutambasula ma adductors ndi ma hamstrings anu m'malo osiyanasiyana: kukhala, kuyimirira, kapena kugona chagada.
© zsv3207 - stock.adobe.com

Simuyenera kuphatikiza pamayendedwe anu ovuta omwe amakhala ndi ma quadriceps. Sizingovutitsa minofu yokha, komanso bondo limodzi, lomwe nthawi zambiri limapweteka kwambiri ndikuchepetsa momwe mungachiritse kwa sabata limodzi kapena awiri.