So woate nka pɛn sɛ wo nan biako yɛ tiaa kakra sen biako no? Anaasɛ sɛ wohyɛ pantan a, ɔfã biako te nka sɛ ɛware sen ɔfã foforo? Ebia sɛ wo nantew a, w’akyi anaa w’asen mu yɛ wo yaw kakra? Eyi yɛ biribi a nnipa pii wɔ, nanso yɛnka ho asɛm pii. Wɔ aduruyɛ mu no, yɛfrɛ eyi ‘Nan Tenten Nsonsonoe’. Mma ɛnhaw wo, ɛnyɛ bere nyinaa na eyi yɛ ɔhaw kɛse. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ na yɛnhwɛ nea wobetumi ayɛ wɔ ho.
Nsonsonoe bɛn ankasa na ɛwɔ nan abien yi ntam?
Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ wo nan biako yɛ tiaa sen biako. Wɔ nnipa binom fam no, eyi yɛ biribi a wɔde woo wɔn. Wɔ afoforo fam no, ebetumi aba bere tenten esiane akwanhyia, akisikuru, anaa yare bi nti.
Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛte ase wɔ ha ne sɛ ɛyɛ ade a ɛfata sɛ wubenya nsonsonoe ketewaa bi pɛ (a ennu sɛntimita 1-2) . Mpɛn pii no, ɛde akwahosan ho haw kɛse ba. Susuw ho hwɛ, ɛnyɛ biribiara a ɛwɔ yɛn nipadua mu na ɛyɛ 100% symmetrical. Eyi te saa ara.
Nanso sɛ nsonsonoe a ɛwɔ nan abien yi tenten mu yɛ sɛntimita 2 anaa nea ɛboro saa a, ɛyɛ biribi a ɛsɛ sɛ ɛhaw wo.
Efisɛ, sɛ nsonsonoe kɛse saa ba a, yɛn nipadua mu duru nkyekyɛ pɛpɛɛpɛ wɔ afã abien no nyinaa. Te sɛ bere a wɔtew pon nan anan no biako so kakra, pon no wosow no, yɛn nipadua no kari pɛ nso sɛe. Esiane eyi nti, bere kɔ so no, wobetumi de nhyɛso kɛse aba asen anaa kotodwe no nkwaa so. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ nnompe mu yare no yɛ kɛse . Nnompe mu yare yɛ ahobammɔ a wɔfrɛ no cartilage a ɛda yɛn nkwaa ntam no a ɛyera ara kwa. Esiane eyi nti, ɛyaw ne nkwaa a ɛbɛto mu betumi aba bere a wɔretu nkwaa no.
Apɔw-mu-teɛteɛ bɛn na ɛboa ma tebea yi ba?
Asɛmpa no ne sɛ apɔw-mu-teɛteɛ ne ntrɛwmu bi betumi aboa ma ɔhaw a nsonsonoe a ɛwɔ nan tenten mu yi de ba no so atew. Nanso kae sɛ ɛsɛ sɛ apɔw-mu-teɛteɛ biara fi ase nkakrankakra na sɛ ɛyɛ nea ɛyɛ mmerɛw ma wo nipadua nkutoo a, ɛma ahoɔden no yɛ kɛse nkakrankakra .
Apɔw-mu-teɛteɛ a ɛte saa no bi ni.
1. Afã a Wɔde Bɔ Akuturuku
Saa apɔw-mu-teɛteɛ yi ma nipadua mu nhyɛso ketewaa bi ba wo nan nnompe so, na ɛma ɛyɛ kɛse kakra ma wɔn nnompe mu duru ne ne duru yɛ kɛse. Sɛ wokɔ so de di dwuma a, ebia wubehu nsonsonoe ketewaa bi.
- Anamɔn 1: Nea edi kan no, gyina hɔ a w’akyi gyina hɔ tẽẽ, na wo nan no ntam kwan bɛyɛ wo mmati, na wo nsa abɔ wo nsa ayɛ no akuturuku, na ma wo moma so ayɛ tẽẽ na wo nipadua no akɔ so ayɛ nea ɛbɔ wo ho ban, te sɛ akuturukubɔfo.
- Anamɔn 2: Afei dan wo mu duru kɔ wo nan tenten no so . Bere a worehome denneennen no, kotow wo nan tiawa no wɔ kotodwe no so na ma so kɔ soro kosi sɛ ɛbɛyɛ wo asen. Ma wo nan ntra w’anim tẽẽ.
- Anamɔn 3: Bere a worehome no, bɔ nan a abɔ no kɔ nkyɛn na ama ateɛteɛ.
- Anamɔn 4: San kɔ baabi a wufii ase no na san yɛ eyi bio. Sɛ wubetumi ayɛ set ahorow pii da biara a, eye.
2. Quadriceps Ma So Ne Walker
Eyi yɛ apɔw-mu-teɛteɛ a ɛho hia titiriw ma wɔn a wɔrenya ahoɔden afi asen mu yare ne asen mu ntini a wɔayɛ no nyinaa mu. Wubehia obi a ɔnam fam ama eyi.
- Anamɔn 1: Gyina hɔ na w’akyi yɛ tẽẽ.
- Anamɔn 2: Fa nantewfo a ɔwɔ w’anim no.
- Anamɔn 3: Ma nan no so wɔ ɔfã a wɔanyɛ oprehyɛn no so kosi sɛ kotodwe no bɛkotow digrii 90. Kura mu bɛyɛ sikɔne abiɛsa, afei fa wo nan no san si fam.
- Anamɔn 4: Afei fa nantewfo no kɔ w’anim kakra na fa nan a ɛwɔ ɔfã a wɔyɛɛ no oprehyɛn no yɛ saa ara.
- Anamɔn 5: Sɛ wopɛ nea eye sen biara a, san yɛ eyi mpɛn 3-6 da biara, mpɛn 20-30 wɔ bere koro mu, bere a wo ho retɔ wo no.
3. Apɔw-mu-teɛteɛ a Wɔde Ntrɛwmu
Ɛtɔ da bi a, ɛnyɛ dompe no ankasa tenten na ɛma nan yɛ tiaa, na mmom sɛnea ntini a atwa asen no ho ahyia no mu yɛ den. Wɔ tebea horow a ɛtete saa mu no, sɛ wɔtrɛw saa ntini ahorow no mu yiye a, ebetumi ama wo ho atɔ wo kɛse. Ntini atitiriw a ɛsɛ sɛ yɛde yɛn adwene si so ni.
| Ntini kuw | Sɛ yɛbɛka no tiawa a, beae no |
|---|---|
| Hip adductors (Asen mu ntini) . | Ntini a ɛwɔ asen no fã a ɛwɔ mu no. |
| Hamstrings a ɛyɛ den | Ntini akɛse a ɛwɔ asen no akyi. |
| Piriformis a wɔde yɛ aduru | Ntini bi a ɛwɔ asen no mu, a ɛbɛn asen nkwaa no. |
| Iliopsoas (Asen a wɔde hyɛ nipadua mu) . | Ntini a ɛwɔ asen no anim a ɛboa ma nan no kotow. |
Sɛnea wɔtrɛw asen no mu:
- Anamɔn 1: Da fam.
- Anamɔn 2: Fa wo nan tenten no to fam petee. Fa wo nan tiawa no to ɔfasu bi so tẽẽ. Nkotow wo kotodwe. Bɛn ɔfasu no araa ma wobɛte nka sɛ w’asen akyi (hamstrings) atrɛw yiye.
- Anamɔn 3: Kura saa gyinabea yi mu bɛyɛ sikɔne 30. Afei gye w’ahome. Yɛ eyi bɛyɛ mpɛn 3. Ɛyɛ papa sɛ wobɛyɛ saa apɔw-mu-teɛteɛ yi bɛyɛ nnafua 3 dapɛn biara.
Hwɛ hu sɛ wode saa nneɛma yi bɛtra w’adwenem bere a woreteɛteɛ w’apɔw mu no!
Eyi ne ɔfã a ɛho hia sen biara. Ɛsɛ sɛ wote nka sɛ woatrɛw wo ho fɛfɛɛfɛ anaasɛ wo ho atɔ wo kakra bere a woreyɛ apɔw-mu-teɛteɛ yi nkutoo.
Ɛnyɛ papa da sɛ wobɛte nka sɛ wo ho yeraw wo kɛse anaa wote ɛyaw nka . Ɛyaw a wobɛte nka no kyerɛ sɛ woreyɛ apɔw-mu-teɛteɛ no wɔ ɔkwan a ɛnteɛ so anaasɛ worepia wo anohyeto ahorow.
- Sɛ wote ɛyaw nka a, tew dodow a wɔsan yɛ no so anaasɛ tew sɛnea emu yɛ den no so.
- Sɛ wuhu sɛnkyerɛnne biara a ɛyɛ soronko, te sɛ ɛyaw a ɛkɔ so daa anaasɛ ɛyɛ mmerɛw, bere a woayɛ saa apɔw-mu-teɛteɛ yi awie a, wo ne wo duruyɛfo nkasa ntɛm ara. Afei nso, nyansa wom sɛ wobɛhwehwɛ aduruyɛfo afotu ansa na woafi apɔw-mu-teɛteɛ yi ase, titiriw sɛ w’akyi, w’asen anaa wo kotodwe mu yɛ wo yaw a.
Nkrasɛm a Wɔde Kɔ Fie
- Nsonsonoe ketewaa bi a ɛwɔ nan tenten mu (a ennu sɛntimita 1-2) no yɛ ade a ɛfata. Mma ɛnhaw wo pii wɔ ho.
- Sɛ nsonsonoe no boro sɛntimita 2 anaasɛ wote ɛyaw anaasɛ ɛyɛ den sɛ wobɛnantew a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.
- Apɔw-mu-teɛteɛ ne ntrɛwmu betumi atew sɛnkyerɛnne ahorow no so na ahyɛ ntini ahorow mu den.
- Sɛ wote ɛyaw nka bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara . Tie wo nipadua.
- Ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho