Phekolo ea 'mele ea ho haha Matla le Matla
The anterior cruciate ligament (ACL), ke e 'ngoe ea mehaho e kholo ea tšehetso ea lengole la hao. A ACL e senyehileng ke kotsi e tloaelehileng har'a baatlelete kapa batho ba mafolofolo. Ho buuoa ka bongata ho sa tloaelehang ho atlehile haholo bakeng sa ho phekola bothata bona. Ka mor'a ts'ebetso ea ho buuoa, mohlomong u tla fetisetsoa phekolo ea 'mele bakeng sa mekhoa e itseng ea phekolo eo u lokelang ho e sebelisa.
Mesebetsi e khothalletsoang
Le ha u ntse u lokela ho latela lenane la ts'ebeliso ea tlhokomelo e laetsoeng ke ngaka kapa setsebi, phetoho e latelang ea kemiso ea ts'ebetso e fana ka tlhaloso ea tlhahlobo ea mofuta oa mekhoa ea ho ikoetlisa le tsoelo-pele ea phekolo eo u ka e lebellang ho latela ts'ebetso ea ho lokisa ACL.
Boholo ba bakuli ba buuoa ba ACL ba tla laeloa lenaneong le ikhethang la ho ikoetlisa le lebisang ho ts'oanelang ho khutlela mofuteng 'me butle-butle ho nkile boima ka lengole. Sepheo sa mohato oa pele oa ho ts'oarofatsa ke ho phunya ka botlalo le ho atolosoa ha lengole ebe o haha tekanyo le matla.
Ho na le mokhoa o tloaelehileng oa ho ikoetlisa ka libeke tse 12 ho isa ho tse 14. Lenaneo la hau la ho ikoetlisa le ka fapana, ho itšetlehile ka lebelo la ho fola ha hao. Tsamaiso e latelang ea boikoetliso ke tataiso e akaretsang.
Libeke tse 1 ho ea ho 2
Ka mor'a ho buuoa, u lokela ho kopana le setsebi sa hau sa 'mele bakeng sa tekanyetso ea pele le ho ithuta ho etsa lenaneo la hau la ho ikoetlisa lapeng.
Maemong a mangata, o tla eletsoa ho tsepamisa maikutlo holima mekhoa e mengata ea ho tsamaea le ho boima bo fokolang bo eang ka lengole.
- Itšetlehe butle-butle likhoele 'me u qale ho nona boima ha u mamella.
- Haha marulelo a mangata ho tloha ho 0 ho isa ho likhato tse 75 motseng.
- Sebetsa ho finyella ho atolosoa ka mangole ka botlalo.
- Qala ho ikoetlisa ka mangole. Lula setulong 'me u behe serethe sehlaleng se seng sa bophahamo bo lekana. Phomola leoto la hao mme u lumelle hore lengole la hao le otlolohe. Phomola sebakeng sena metsotso e 1 ho ea ho 2 ka makhetlo a mangata ka letsatsi ho otlolla hamstrings.
- Qala leoto le otlolohileng le tsoha ho matlafatsa.
Libeke tse peli ho isa ho tse 4
Libeke tse peli tse hlahlamang, o tla tsoela pele ho eketsa mekhoa ea hau ea ho tsamaea, ho eketsa matla a quadriceps, le ho etsa litekanyetso tsa ho leka-lekanya habonolo.
- Haha marulelo a mangata ho tloha ho 0 ho isa ho likhato tse 110.
- Qala li-slide tsa lirethe. Lula fatše ka maoto a otlolohileng. Butle-butle lengole la leoto la hao le lemetseng ha u ntse u suthisetsa serethe le maoto fatše ho uena. Khutlela morao sebakeng sa pele mme u pheta makhetlo a 10.
- Qala ho qhibiliha ha theometric ea quadriceps. Lula fatše ka leoto le lemetseng le otlolohile leoto le leng. Tšoara li-quadriceps tsa lengole le lemetseng ntle le ho sisinya leoto ka ho hatella fatše. Boloka metsotsoana e 10. Khatholoha. Pheta ka makhetlo a 10.
- Qala li-squats, matšoafo a seng makae, 'me namane e phahamisa ha e mamelloa mme e laoloa.
- Half-squat: Emisa ho tšoara tafoleng e tiileng ka matsoho ka bobeli. Ka maoto a hao a behiloe bophara ba lehetla ka thōko, o khumama ka mangole 'me u robale, u theohe ka letheka ka halofo ea squat. Tšoara metsotsoana e 10 'me butle-butle khutlela sebakeng se emeng. Pheta ka makhetlo a 10.
- Makala a Naha: Ema u tšoere tafole e tiileng ka matsoho ka bobeli. Ha maoto a hao a behiloe bophara ba lehetla ka thōko, nka karolo ea halofo pele, ho boloka boima ba hau bo arotsoe. Butle-butle mangole 'me u tebe hanyenyane. Tšoara metsotsoana e 10 'me butle-butle khutlela sebakeng se emeng. Pheta ka lehlakoreng le leng. Etsa makhetlo a 10 ka lehlakore.
- Serethe se phahamisa: Ha u ntse u eme, beha letsoho la hau ka counter kapa morao setulong ho leka-lekanya. Phahamisetsa menoaneng ea hau 'me u tšoare metsotsoana e mehlano. Sheba fatše serethe fatše ebe u pheta makhetlo a 10.
- Qala ho etsa likoloi tsa libaesekele, ho ikoetlisa metsi (ho sesa), le koetliso ea matla ea 'mele e holimo.
- Qala ho leka-lekana le ho ikoetlisa ka mokhoa o nepahetseng joalokaha o laetsoe.
Libeke tse 4 ho ea ho 6
Libeke tse peli tse latelang, u tla tsoela pele ho haha mekhoa e mengata ea ho tsamaea le ho leka-lekanya ha u ntse u eketsa ho hanyetsa lipapaling tsa hao tse matlafatsang.
- Tsoela pele ho haha mekhoa e mengata ka litaelo tsa hau.
- Ho eketsa mekhoa ea ho haha matla le ho hanyetsa (tšoara lisebelisoa tsa matsoho kapa ho sebelisa li-tubing kapa lithapo tse otlolohileng kamoo o laetsoeng kateng)
- Haeba o laoloa, qala ka mokhoa o tloaelehileng oa ho robala maoto . Thetsa ka mpeng ka maoto a otlolohileng. U khumama ka mangole 'me u tlise serethe ka marako. Tšoara metsotsoana e mehlano. Khatholoha. Pheta ka makhetlo a 10.
- Qala ho ikoetlisa ka leoto le le leng, joalo ka li squats le leoto le le leng le litepisi tse hlollang .
- Tekano e lekanngoe ka lekhetlo le le leng: Ha u mamella, ema u sa tsitsitse leoto le lemetseng metsotsoana e 10. Etsa mosebetsi ona ho feta libeke tse 'maloa.
- Qala boikoetliso ba mantlha ba mantlha joaloka taolo.
- Tsoela pele ho leka-lekana le ho ikoetlisa ka mokhoa o nepahetseng.
- Eketsa matla a ho ikoetlisa ho eketsa lebelo la pelo.
- Qala ho sebelisa lisebelisoa tsa mamello tse kang litepisi tsa litepisi kapa mokoetlisi oa elliptical haeba u mamelloa.
Libeke tse 6 ho ea ho tse 8
Nakong ea libeke tsena, u tla tsoela pele ka mekhoa e fetileng. Ka kakaretso, setsebi sa hau se tla khothalletsa lateral (ka lehlakoreng le le leng) ho theoha le mehato ea morao-rao le mehato e theoha. Hobane e mong le e mong o tsoelapele ka lebelo la hae, ke habohlokoa ho latela litaelo tsa ngaka ea hau mabapi le lipapali tsena, tsoelo-pele ea hau le meeli.
Libeke tse 8 ho ea ho tse 12
Tsoela pele ho matlafatsa le mekhoa e mengata khoeling e hlahlamang.
- Haha matla nakong ea ho robala ha lengole.
- Koetliso ea ho matlafatsa knee ho matlafatsa: U ka fuoa sehlopha se otlolohileng bakeng sa boikoetliso bona. Haeba ho joalo, khaola e le 'ngoe ea sehlopha e potolohileng leoto la tafole le tse ling tse pota-potileng leoto la leoto la hao le lemetseng. Ha u ntse u tobane le tafole, u khumame ka likhato tse 45 khahlanong le khanyetso ea tubing, ebe u khutlela sebakeng sa pele.
Libeke tse 12 ho isa ho tse 14
Nakong ena, bakuli ba bangata ba se ba itokiselitse ho qala ho tsamaea. Boikoetliso le boikoetliso ba plyometric bo ka boela ba hlahisoa.
Ha u etela le ngaka ea hao ea ngaka kapa ngaka, o tla etsa tlhahlobo ea ts'ebetso e le hore a fumane katleho ea lenane la ts'ebeliso ea bocha. U ka 'na ua hlakisoa bakeng sa mosebetsi' me ua fanoa ka moralo o itseng oa hore na u ka khutlela joang mocheng oa lipapali.
Ka mor'a ho buuoa bakeng sa phekolo ea ACL, ke habohlokoa haholo hore u latele melao-motheo ea thibeliso ea kotsi ea ACL ho fokotsa menyetla ea kotsi ea ka moso.
> Mohloli
> Tlhaloso ea Kotsi ea ACL. Mokhatlo oa Mayo oa Thuto ea Bongaka le Lipatlisiso. http://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375.
> Myer GD, Paterno MV, Ford KR, Hewett TE. Mekhoa ea Koetliso ea Neuromuscular bakeng sa Litšitiso Tse Ncha Pele U Khutlela ho Lipapali Ka mor'a Nako ea Pele Lefatšeng la Cruciate Ligament Ho tsosolosoa. > J Strength Cond Res. May 2008; 22 (3): 987-1014.
> Palmieri-Smith RM, Thomas M, Wojtys EM. Ho eketsa matla a quadriceps kamora ho ts'oaroa ha ACL. Clin Sports Med. Aug 2008; 27 (3): 405-424, vii-ix.
> White T, Clapis P. Anterior Cruciate Ligament (ACL) Ho tsosolosa ho ikoetlisa. Lipapali tsa Meriana oa Meriana. 2-9-2009.