Boikoetliso ba 5 ba ho Matlafatsa Knee

Litaba

• 1. Borokho
• 2. Katoloso ea leoto, moeeng
• 3. Katoloso ea leoto ho litšehetso tse 3
• 4. Sehlopha
• 5. Pepeta bolo pakeng tsa mangole

Boikoetliso ba ho matlafatsa mangole bo ka bontšoa ho batho ba phetseng hantle, ba lakatsang ho ikoetlisa, joalo ka ho matha, empa hape ba sebeletsa ho loants'a bohloko bo bakoang ke ramatiki, lefu la masapo le ramatiki, bakeng sa ho matlafatsa mesifa ka lebaka la ho tsofala. .

Boikoetliso bo lokela ho laeloa ke morupeli oa 'mele kapa physiotherapist ka boeena kamora ho sheba tlhoko eo motho eo a fanang ka eona, hobane e ka fapana haholo, mme ho latela hore na ho na le kotsi kapa che, empa ke ena mehlala ea boikoetliso e ka bang molemo. bakeng sa ho matlafatsa quadriceps, e leng mesifa ea serope.

1. Borokho

borokho

• Thetsa ka mokokotlo, koba maoto
• Phahamisa kutu fatše, 'me u etse hore noka e phahamisoe. Joale e tlameha ho theoha butle.
• Pheta boikoetliso makhetlo a 10. Phomola metsotsoana e seng mekae ebe o pheta letoto le leng la ho pheta-pheta makhetlo a 10.

2. Katoloso ea leoto, moeeng

• Ho robala ka mokokotlo matsoho a hae mahetleng
• Mene maoto ka bobeli
• Phahamisa leoto le le leng feela, u le boloke le otlolohile
• Pheta makhetlo a 12 ka leoto ka leng

3. Katoloso ea leoto ho litšehetso tse 3

Katoloso ea leoto ho litšehetso tse 3

• Boemong ba litšehetso tse 4, ka litsoeng le mangole fatše
• Mene leoto le le leng 'me u phahamise leoto lena le menehileng, joalokaha ho bontšitsoe setšoantšong
• Pheta makhetlo a 10, u hlokomele ho boloka leoto le ntse le tsamaea, kamehla le otlolohile.
• Hopola ho nahana hore o sutumetsa siling ho ea holimo, o sebelisa serethe, hobane sena se nolofalletsa ho tsamaisa motsamao ka sekhutlo se nepahetseng.
• U lokela ho etsa lihlopha tse 2 tsa makhetlo a 10 ka leoto ka leng.

4. Sehlopha

Squat

Squat ke boikoetliso bo botle bo koetsoeng ba ketane ho tiisa mangole.

• Ha u eme, u lokela ho nahana hore u tla lula setulong ka ho khumama mangole ho isa ho 90º angle.
• Ha o etsa boikoetliso bona, o lokela ho ba hlokolosi hore mangole a hau a se ke a feta leotong le leholo, e le hore o seke oa baka likotsi mangoleng. P
• Ho tsamaisa motsamao, o ka otlolla matsoho ka pela mmele oa hau, joalo ka ha ho bonts'itsoe setšoantšong.
• Ho khothalletsoa squats tse 20 ka tatellano.

5. Pepeta bolo pakeng tsa mangole

Boikoetliso bona bo na le:

• Lula u rapaletse ka mokokotlo,
• Koba mangole a hao hore a lule a kobehile 'me a arohane hanyenyane
• Beha bolo e boholo bo mahareng lipakeng tsa mangole a hau
• Boikoetliso bona bo na le ho pepeta bolo pakeng tsa mangole a hau makhetlo a 10 ka tatellano
• Boikoetliso bona bo lokela ho phetoa makhetlo a 10, ka makhetlo a 100 ho pepeta, empa ka ho phomola makhetlo ohle a 10.

Tabeng ea arthrosis ea lengole, ho ka bontšoa mekhoa e meng e ikhethang ea ho ikoetlisa, sheba hore na ke eng le tlhokomelo e ngoe e hlokahalang ho fola kapele ho video ena: