Ib txoj hauv kev tshiab los daws qhov mob hauv caug

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Qhov mob hauv caug yog ib qho teeb meem uas tshwm sim rau cov neeg khiav, triathletes, thiab cov neeg uas koom nrog kev ua kis las. Niaj hnub no peb xav muab txoj hauv kev tshiab rau koj los daws qhov mob hauv caug, uas yooj yim, tab sis tib lub sijhawm zoo heev.

Kev xav

Yuav ua li cas thiaj daws tau qhov teeb meem zoo li no? Tau kawg, yooj yim thiab siv tau raws li qhov ua tau rau txhua tus neeg uas ntsib nws.

Raws li Isometric Contractions Muaj Ntau Qhov Kev Kho Mob Tshaj Li Isotonic Contractions rau Patellar Tendon Pain: Ib Lub Sijhawm Randomized Clinical Trial, luam tawm thaum Lub Yim Hli 2016 hauv Clinical Journal of Sport Medicine, isometric ce tuaj yeem txo qhov mob hauv caug los ntawm patellar tendinitis. …

Cov neeg mob uas muaj qhov teeb meem no tau hais kom ua ib qho kev tawm dag zog isometric (static) thiab isotonic (kev txav mus los). Txij li thaum ua cov ntsiab lus isotonic tseem xav tau kev txav mus los, qhov mob hauv lub hauv caug nce. Qhov no ua rau qee qhov kev poob siab ntawm cov neeg ncaws pob hauv lub chaw kho mob.

Txoj kev isometric suav nrog cov leeg nro yam tsis hloov lawv qhov ntev thaum qhov sib koom ua ke nyob ruaj khov. Ntawm qhov zoo ntawm txoj kev no, nws yuav tsum tau muab sau tseg tias muaj peev xwm ua rau muaj kev cuam tshuam hauv zos rau cov leeg leeg.

Dr. Ebonie Rio ntawm Monash University hauv Australia hais tias kev ua haujlwm isotonic ua rau mob heev. Cov neeg ncaws pob tsis kam ua qhov kev tawm dag zog, thiab lub siab xav mus txuas ntxiv cov kev sim no tsis tshua muaj siab. Tom qab ntawd Ryo thiab nws pab neeg tau txiav txim siab los sim seb puas ua qhov kev tawm dag zog qis isometric tseem tuaj yeem tiv nrog mob hauv caug.

Nees nkaum tus neeg ncaws pob nrog patellar tendonitis tau pom zoo koom nrog hauv qhov kev sim thiab tau muab faib ua ob pawg. Ib qho ua tau isometric ceg tuav, lwm qhov ua tau isotonic ceg txuas ntxiv. Tom qab ib lub lim tiam, cov txiaj ntsig ntawm pawg "statics" tau zoo dua li cov pab pawg ua cov txheej txheem isotonic. Qhov no yog vim qhov tseeb tias kev tawm dag zog isometric ua rau tsis muaj zog qhov mob, yog li kev txhawb nqa ntawm cov neeg ncaws pob kom ua tiav txoj haujlwm tau nce siab dua.

Qhov tshwm sim ntawm qhov kev sim ua rau Rio xaus lus tias hnyav isometric ceg tuav tau ua rau yuav luag tam sim ntawm kev mob patellar tendon. Lawv muaj txiaj ntsig zoo dua thiab ua haujlwm sai dua li cov kev tawm dag zog isotonic.

Puas yog qhov no txhais tau hais tias txhawm rau tiv thaiv tendonitis, koj yuav tsum tsis nco qab kiag li squats hauv lunges lossis dynamic squats? Qhov tseeb, ob qho tib si isotonic thiab isometric ce yuav tsum tau xyaum. Kev sib xyaw ua ke ntawm ntau hom kev cob qhia tso cai rau koj kom nthuav dav ntau yam ntawm cov lus tsa suab, ua haujlwm tawm txhua cov leeg nqaij thiab ligament ntawm cov ces kaum tshiab rau lawv, yog li ua kom muaj txiaj ntsig ntawm kev cob qhia thiab txo qis qhov tshwm sim ntawm kev raug mob. Lub cev yuav tsum tsim kom muaj kev sib haum xeeb yam tsis muaj kev cuam tshuam rau txhua qhov kev taw qhia.

Xyaum. Spanish squat

Lub ntsiab lus ntawm qhov kev tawm dag zog isometric no yog nyob hauv qhov chaw sib sib zog nqus squat kom ntev li ntev tau (tsawg kawg 45 vib nas this). Txhawm rau ua Spanish squat kom raug, siv txoj siv sia los txhawb nqa. Koj tuaj yeem yooj yim khi nws mus rau kev txhawb nqa kom koj tau txais ib lub voj, sawv ntsug hauv nws thiab nruj txoj siv. Lub nro hauv nws yuav tsum txhawb koj thaum lub sij hawm squat qeeb thiab tiv thaiv koj kom tsis txhob poob rov qab. Xwb, koj tuaj yeem ua ob qhov sib cais ntawm txhua sab ntawm kev txhawb nqa.

Spanish squat txheej txheem

Muab koj ob txhais taw rau hauv lub voj voog thiab pib maj mam txo koj tus kheej kom qis, tsis txhob khoov rau pem hauv ntej. Nyob rau hauv txoj hauj lwm qis nrog tus txha nraub qaum, khov rau 45 vib nas this, maj mam sawv, so thiab rov ua qhov kev tawm dag zog.

Lwm qhov kev hloov pauv ntawm qhov kev tawm dag zog no: sawv ntsug rau pem hauv ntej ntawm txhua qhov kev txhawb nqa uas nws yuav yooj yim rau koj sib txuas, tuav nws nrog koj txhais tes thiab pib squat qeeb heev nrog lub nraub qaum ncaj thiab tsis khoov lub cev rau pem hauv ntej. Yog tias ua tau, sim txav mus rau 20 vib nas this, tom qab ntawd khov hauv qhov chaw qis dua 20 vib nas this, thiab maj mam nce.