Bai tap nhe nhang voi ghe tap ta cho nguoi moi hoi phuc chan thuong



Gioi thieu ve bai tap phuc hoi chan thuong voi ghe tap ta

Khi ban dang trong qua trinh hoi phuc sau chan thuong, viec lua chon bai tap phu hop la vo cung quan trong. ghe tap ta khong chi danh cho nhung nguoi tap luyen nang ma con la cong cu huu ich de phuc hoi suc manh co bap mot cach an toan. Bai viet nay se huong dan ban nhung bai tap nhe nhang, hieu qua voi ghe tap ta, giup cai thien kha nang van dong ma khong gay ap luc len vung chan thuong.

Loi ich cua ghe tap ta trong phuc hoi chan thuong

Ghe tap ta cung cap su ho tro vung chac cho co the, giup ban kiem soat chuyen dong mot cach chinh xac. Dieu nay dac biet quan trong khi ban dang hoi phuc, vi no giam thieu nguy co tai chan thuong. Ngoai ra, ghe tap ta cho phep ban dieu chinh goc do tap luyen, phu hop voi tung giai doan phuc hoi khac nhau. Bang cach su dung ta nhe hoac chi trong luong co the, ban co the dan dan xay dung lai suc manh ma khong gay cang thang qua muc.

Chuan bi truoc khi tap luyen voi ghe tap ta

Truoc khi bat dau bat ky bai tap nao, ban can tham khao y kien bac si hoac chuyen gia vat ly tri lieu de dam bao cac dong tac phu hop voi tinh trang cua ban. Hay khoi dong ky luong voi cac bai tap gian co nhe nhang de lam nong co the. Dieu chinh ghe tap o goc do thoai mai nhat, thuong la 45 do cho nguoi moi bat dau. Chuan bi ta co trong luong nhe hoac co the bat dau ma khong can ta neu can thiet.

Bai tap day nguc nhe nhang voi ghe nghieng

Bai tap nay giup phuc hoi suc manh co nguc va vai ma khong gay ap luc qua lon len khop. Bat dau bang cach nam tren ghe nghieng 30-45 do, hai chan dat vung tren san. Cam ta don voi trong luong nhe (1-2kg moi ben), tu tu day len cho den khi tay gan thang nhung khong khoa khop khuyu tay. Hit vao khi ha ta xuong va tho ra khi day len. Thuc hien 2-3 hiep, moi hiep 8-10 lan, nghi 60 giay giua cac hiep.

Dong tac nang ta don ben voi ghe tap

Bai tap nay tap trung vao viec phuc hoi suc manh co lung va vai. Ngoi thang lung tren ghe tap, mot tay cam ta nhe, tay kia co the dat len dui de giu thang bang. Tu tu nang ta len ngang vai, giu khuyu tay gan voi co the. Dung lai 1-2 giay o vi tri cao nhat roi tu tu ha xuong. Thuc hien 10-12 lan moi ben, 2-3 hiep. Dong tac nay giup cai thien bien do van dong cua khop vai sau chan thuong.

Gap bung co ho tro tu ghe tap

Doi voi nguoi dang hoi phuc chan thuong lung duoi, bai tap gap bung truyen thong co the qua suc. Thay vao do, hay su dung ghe tap o goc 30-45 do. Nam ngua tren ghe, hai tay dan sau gay hoac dat truoc nguc. Tu tu nang phan than tren len, siet co bung, dung lai khi cam thay cang nhung khong dau. Ha xuong tu tu va lap lai 8-10 lan, 2 hiep. Bai tap nay giup tang cuong suc manh co bung ma khong gay ap luc len cot song.

Nhung luu y quan trong khi tap luyen phuc hoi

Luon lang nghe co the ban - neu cam thay dau o vung chan thuong, hay dung lai ngay lap tuc. Tang dan cuong do tap luyen theo thoi gian, bat dau voi trong luong rat nhe hoac khong ta. Duy tri tu the dung trong suot qua trinh tap de tranh chan thuong them. Ket hop cac bai tap voi che do dinh duong phu hop va nghi ngoi day du de co the co thoi gian phuc hoi. Ghi lai nhat ky tap luyen de theo doi tien trinh cua ban.

Ket hop voi cac phuong phap phuc hoi khac

Ngoai cac bai tap voi ghe tap ta, ban nen ket hop voi vat ly tri lieu, massage va cac bai tap gian co nhe nhang. Cac phuong phap nhu chuom da sau khi tap (neu co sung) hoac chuom am (de thu gian co) cung rat huu ich. Dung quen cac bai tap hit tho sau de cai thien luu thong mau va oxy den cac co dang hoi phuc. Su ket hop toan dien nay se giup ban nhanh chong lay lai suc manh va su linh hoat.

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Ket luan

Phuc hoi sau chan thuong la qua trinh doi hoi su kien nhan va phuong phap dung dan. Cac bai tap nhe nhang voi ghe tap ta cung cap giai phap an toan va hieu qua de dan dan lay lai suc manh co bap. Hay bat dau tu muc do don gian nhat, tang dan cuong do khi co the da san sang. Quan trong nhat la luon tham khao y kien chuyen gia y te truoc khi bat dau bat ky chuong trinh tap luyen phuc hoi nao. Voi su kien tri va phuong phap phu hop, ban se som tro lai voi cac hoat dong the chat binh thuong.