Quadriceps tsandanyama yehudyu - chimiro, kukuvara, kurovedza muviri

Zvinoenderana nebasa rayo, Iyo Edhiyo Bhodhi yeMedTvoiLokony inoedza neparinogona napo kupa yakavimbika zvekurapa zvemukati zvinotsigirwa neruzivo rwazvino rwesainzi. Mureza wekuwedzera "Zvakatariswa Zvemukati" zvinoratidza kuti chinyorwa chakaongororwa kana kunyorwa zvakananga nachiremba. Iyi nhanho-mbiri yekusimbisa: mutori wenhau wezvekurapa uye chiremba anotitendera kuti tipe zvemhando yepamusoro zvemukati zvinoenderana neruzivo rwekurapa rwazvino.

Kuzvipira kwedu munharaunda iyi kwakaongwa, pakati pevamwe, neSangano reVatori venhau vehutano, iro rakapa iyo Editorial Board yeMedTvoiLokony ine zita rekuremekedza reMudzidzisi Mukuru.

Makumbo akanaka uye ane chimiro chiroto kwete chevakadzi chete. Wese munhu anoda kupfeka zvikabudura kana siketi muzhizha pasina kunetseka kana kunyara. Kunze kwezvikonzero zvekunaka, makumbo ndiwo ekutanga uye ekutanga tsigiro yemuviri wese, saka zvakakosha kuti uzvichengetedze mune yakanaka mamiriro. Iyo tsandanyama yequadriceps inovakwa sei uye inoshandiswa sei?

Quadriceps tsandanyama yehudyu - chimiro

Quadriceps tsandanyama yehudyu iri pamberi penhengo yezasi. Sezvinoratidzwa nezita racho, ine inodaidzwa misoro mina ine matiraire akasiyana ekutanga uye akajairwa ekupedzisira matrailer. Pakati pemisoro mina yataurwa pamusoro apa, tinosiyanisa rectus muscle yehudyu, iyo yakakura lateral tsandanyama, yakakura yepakati tsandanyama uye yakakura yepakati tsandanyama. Iyo rectus muscle yehudyu ndeyekutwasanudza mabvi akabatanidzwa uye ndiyo inoshanduka uye inobvisa yejojo ​​yehudyu. Iyo yakakura lateral tsandanyama ndiyo extensor yemabvi akabatanidzwa, nepo musumbu mukuru wepakati unotambanudza chiuno chezasi pamabvi akabatanidzwa, sezvinoita musuru mukuru wepakati. Uyezve, kune chikamu quadriceps tsandanyama inogona kunzi articular tsandanyama yemabvi. Misoro yose yakabatanidzwa ne patellar ligament uye inovapoteredza, nekuda kwekuti ibvi rinogadziriswa nekusimbisa capsule yekubatana.

Quadriceps tsandanyama yehudyu Chinangwa chayo ndechekubvumira kutenderera muhudyu yekubatana, pamwe nekudzikamisa mabvi mundege yesagittal. Iro ndiro rakasimba rinowedzera remabvi akabatanidzwa. Nekuda kwazviri, tinogona kusvetuka, kumhanya uye kurovedza muviri zviri nyore. Zvidya zvakasimba uye zvakasimba zvinobatsira muupenyu hwezuva nezuva pakufamba, nokuti hatinzwi takaneta.

Quadriceps tsandanyama yehudyu - kurwadziwa

Zvirwere zvinobata quadriceps tsandanyama yehudyu, kunonyanya kurwadziwa kwesimba rakasiyana. Inokonzerwa nemhasuru inoremerwa kana kutambanudzwa nekuda kwemamwe maekisesaizi kana kufamba zvakanyanya. Muchikamu chekutanga, kana iri imwe-off marwadzopainkillers, cold compresses uye kuzorora zvinofanira kuunza zororo. Kana marwadzo Inowedzera kana kuramba, ona chiremba wako uyo anozoona kana tsandanyama yakatambanudzwa kana kubvaruka uchishandisa Ultrasound scan. Mune mamwe mamiriro ezvinhu akaoma, kugadzirisa kana kunyange kuvhiyiwa kunogona kudiwa, kuteverwa nekugadzirisa.

Iwe unogona kuchengetedza chidya chako kubva mukukuvadzwa neiyo OS1st QS4 Chidya Compression Bandage, iyo inodzikamisa chidya, inoderedza kuzvimba uye kurwadziwa, uye inotsigira kupora.

Quadriceps tsandanyama yehudyu - maekisesaizi

Kuti udzivise kuomarara uye tsandanyama aches uye marwadzo, unofanira kurovedza muviri nguva dzose exercises na quadriceps tsandanyama yehudyu. Anonyanya kushanda ndiwo exercises inoitwa kumba, nokuti dzimwe nhengo dzomuviri dzinobatanidzwawo. Muenzaniso exercises, kubatsira kuchengeta tsandanyama dziri muchimiro chakanaka:

  1. Lunges. Mira zvishoma nepakati maoko ako pahudyu yako. Tora nhanho kuenda mberi zvakanyanya sezvinobvira, kotamisa gumbo rako worinongedza pasi, wozodzokera kunzvimbo yekutanga uye woita zvimwe chete nerimwe gumbo. Dzokorora chiitwa kakawanda.
  2. Squats. Mira zvinyoro nyoro tsoka dzako dzakafanana. Tambanudza maoko ako akananga pamberi pako kuitira kuti aite 90-degree angle nemuviri wako. Sunda matako ako kumashure, dhonza mapendekete ako pamwechete uye ita squat. Iva nechokwadi chokuti mabvi ako haasi pamberi pezvigunwe zvako.
  3. High chair. Sendama nemadziro uye zvinyoronyoro isa tsoka dzako parutivi. Svetera pasi nemadziro kuitira kuti makumbo ave pakona ye 90 degree uye uite inonzi inonzi high chair. Bata kwemasekonzi akati wandei wotwasanuka.
  4. Steppe. Kana uine chikuva chinonzi nhanho, unogona kuchishandisa kuchiitwa ichi, asi kana usina kumba, unogona kushandisa masitepisi. Mira pamberi penhanho / masitepisi zvishoma astride, wobva wabuda uye udzika pasi nerutsoka rumwe uye rumwe.
  5. Gumbo rinozungunuka. Mira wakajeka. Gumbo rimwe, rakananga pamabvi, simudza kune rumwe rutivi sezvaunokwanisa. Bata kwemasekondi mashomanana uye udzikise gumbo kunzvimbo yaro yepakutanga. Ita zvakafanana nerimwe gumbo. Wobva wachinja mafambiro ekuchinja kwako - sundidzira gumbo rako rakatwasuka kumashure. Dzokorora chiitwa, uchichinja nzira kakawanda. Kana iwe usingakwanise kuchengetedza chiyero chako, unogona kubatirira pane chimwe chinhu.

Izvi zvinongova zvimwe zvezvakakosha kusimbisa muvirizvaunogona kuita kusimbisa tsandanyama dzechidya. Zvichienderana nezvatinoda kuita, zvishoma nezvishoma tinogona kuita kuti zviome exercisesnekuwedzera mitoro. Unogona kuita exercises Nerubatsiro rwemhando dzakakosha dzemabhandi ekusimba, ayo anopa kumwe kupikisa, asi asina kurema zvakanyanya, iwe unogona zvakare kushandisa masheji akakosha. Ndapota cherechedza kuti zvose zvisati zvaitika uye shure exercises zvakakosha kutambanudza misumbu. Izvi zvinodzivirira kurwadza uye zvinomhanyisa kudzoreredza tsandanyama mushure mekuwedzera kuedza.

Leave a Reply