Lisebelisoa tsa leg ke li-exercising tse atisang ho etsoa ka mochine oa lever ho ikoetlisa. U lutse setulong se pota-potiloeng ebe u phahamisa mohaho o nang le maoto ka maoto. Boikoetliso bo sebetsa ka ho khetheha mesifa ea quadriceps ea ka pele ea serope-ea rectus femoris le mesifa e khōlōus.
Ka kakaretso, ena ke "boikoetliso bo hlakileng ba kinetic" ho e khetholla ho "liketane tsa koetliso tsa kinetic" tse kang li-squats .
Phapang ke hore ka squat karolo ea 'mele e sebelisoang e tiisitsoe (maoto fatše), ha e ntse e le mothatong oa leoto ho na le bolokolohi ba ho falla ka lebelo la leoto (mokoloko o tsamaeang ka leoto), ka hona mokoloko oa tsamaiso o bulehile ka kakaretso ea leoto.
Mantsoe a Kenyelletso ea Leoto ea Mantsoe
Ho phehisana khang ka takatso e matla e hlahisitsoeng ke lihlopha tsa ho ikoetlisa mabapi le polokeho ea mekhoa ea ho atolosa leoto. Bahlahlobisisi ba re li-exercice tsa ketane tse bulehileng tse kang ho atolosoa ka leoto li ka senya mangole le hore esita le ho teba ho tebileng ka ho feletseng ho sireletsehile. Ba bangata ba koetlisang ba bonahala ba tsamaile le mantsoe a phahameng ka ho fetisisa, ba qoba lisebelisoa tsa maoto.
Ka ho bala maikutlo a seng makae ho sena, ho kenyeletsa likhopolo tsa saense le tsa tlhaho, boemo ba ka bo hokae. Sena ha se lule teroneng, leha ho le joalo; ena ke maikutlo a nahannoang hore mekhabiso e mengata ea leoto e ka sebelisoa ka mokhoa o sireletsehileng e fanoang ka mehato e seng mekae ea tlhokolo.
Ho etsa Litlhaloso Tsa Leoto ka Tšireletseho
- Haeba u e-na le lengole / thipa ho tsosolosoa, batla tataiso ho setsebi sa 'mele ea tšoanelehang, kapa mokoetlisi oa matla le boemo ba boemo bo ikemetseng boemong ba ho koetlisa boima ba' mele. U se ke ua hlolloa haeba ba re ba qobe mochine oa motlakase oa leoto, le hoja bohle ba ke ke ba li etsa.
- U se ke ua phahamisa boima. Ena hase mochine o lokelang ho leka ho phahamisa phaello (1RM), kapa esita le boemong bo tlaase-boemong bo phahameng, bo boima ba matla.
- U se ke ua etsa ho fetang lihlopha tse 3 tsa li-8 ho ea ho tse 12 tse nang le boima bo itekanetseng. Ha ho hlokahale hore u etse ntho leha e le efe eo ho thoeng ke mamello e thathamisitseng ho pheta-pheta holimo mecheng ea motlakase oa leoto.
- U se ke ua sebelisa boikoetliso ba leoto la feela bakeng sa ntlafatso ea quadriceps. Ikutloe u lokolohile ho e kenyelletsa lenaneong le boetse le akarelletsa li-squats bakeng sa maemo a tlaase a 'mele bakeng sa mefuta e sa tšoaneng haeba u lakatsa.
Haeba u latela mokhoa ona o nang le kelello, ha ho hlokahale hore u tšabe ho sebelisoa ha mochine o ka thusang thupelong ea hao kapa ho tsosolosa.
Lisebelisoa:
Tagesson, S., Oberg, B., Good, L., le Kvist, J. (2007). Lenaneo le akaretsang la ho tsosolosa le quadriceps le matlafatsang ho koetlisoa ha boikoetliso bo hlakileng ba lik'hemik'hale ho bakuli ba nang le bofokoli bo bong bo sa tšoaneng ba lihlopha: tlhahlobo ea lik'hemik'hale ka nako e tloaelehileng e hlahlobang phetolelo e matla ea tibial le mesifa ea mosebetsi. Am J Sp. Med. 36 (2): 298-307.
Cohen, ZA, Roglic, H., Grelsamer, RP, Henry, JH, Levine, WN, Mow, VC, le Ateshian, GA (2001). Litlhoko tsa Patellofemoral nakong ea li-exercises tsa ketane tse bulehileng le tse koetsoeng. Am. J. Sp. Med. 29 (4): 480.
Fleming, BC, Oksendahl, H., le Beynnon, BD (2005). Koetliso ea ketane e bulehileng kapa e koetsoeng ka mor'a hore ho tsosolosoe li-ligament tse ka hare ho naha? Exerc. Sport Sci. Tšenolo 33 (3): 134-140.
Morrissey, MC, Drechsler, WI, Morrissey, D., Knight, PR, Armstrong, PW, le McAuliffe, TB (2002). Liphello tsa koetliso e fapaneng le ea koetliso ea ho thibela maoto ka makhetlo a mabeli nakong ea nako ea pele ka mor'a hore ho ts'oaroe ho ts'oaroa. Phys. Ther. 82 (1): 35-43.