Kuchuluka kwa kutalika kosokoneza

Kuvuta: Kukhala Kwamphamvu

Kukonzanso chifuwa chophulika, chovuta kwambiri koma tikupita! :) (Usazengereze, izi zatsimikiziridwa ndi doko langa la Consultant ndipo palibe kulemera komwe kwaddedwa chifukwa ichi ndi Horizontal Leg Press) (Ayi, sindingathe kutenga chitsulo cha ilizarov, inde chakhala chikhala mu minofu yanga…werengani zambiri

Kukonzekera kwa leg press ndi squat ndi kovuta

Ndinayesa malo a Grande plié koma kukhala pa chimbudzi sikupereka mawonekedwe abwino, kapena mapazi apamwamba. Ndinapanga 20kg pang'ono kuposa 10d zapitazo 😞. Pain in the ass ina ndi kuti kuthamanga kwa m'thupi kumakhala kovuta kwambiri kuti ndikhale ndi kukonzekera, ndingathe kungokhala 30secs.…werengani zambiri

Kukumbatira pamene mukukweza ndi leg press ndi kovuta kwambiri

Ndinayesera malo a mapazi a Grande plié koma kukhala pa chimbudzi sikukupatsa mawonekedwe abwino, kapena mapazi apamwamba. Ndinapanga 20kg pang'ono kuposa 10d zapitazo 😞. Pain in the ass ina ndi kuti kuthamanga kwa m'thupi kumakhala kovuta kwambiri kukumbatira, ndingathe kungokhala 30secs.…werengani zambiri

Tafika kumapeto kwa chidendene, tsopano ndikudziwa chomwe chikundivuta. Ndiyenera kuchita magawo 10 a physiotherapy, kumwa mapiritsi kwa masiku 15, komanso kuchita masewera olimbitsa thupi kunyumba pogwiritsa ntchito botolo la madzi oundana, ndikuliponda ndi chidendene. Zimapweteka kwambiri kuposa nthawi zonse, koma ndikatero ndidzachira, ndipo ndikuyembekeza choncho 💪🏻 Zikomo kwambiri madokotala a ku Chipatala cha Avellaneda 💪🏻

Tafika kumapeto kwa chidendene, tsopano ndikudziwa chomwe chikundivuta. Ndiyenera kuchita magawo 10 a physiotherapy, kumwa mapiritsi kwa masiku 15, komanso kuchita masewera olimbitsa thupi kunyumba pogwiritsa ntchito botolo la madzi oundana, ndikuliponda ndi chidendene. Zimapweteka kwambiri kuposa…werengani zambiri

Tsiku loyamba la ma squats. Ndikumva kuti mapazi anga akuyenda kugwa 😭😭😭😭

Sikhala bwino kukhalapo pa sofa yanga chifukwa ndi yotsika kwambiri ndipo kumbali kwa mapazi anga akumva kutentha kwambiri. Izi zikutithandiza kudziwa momwe momwe ndili kumakhalira.

Panali nthawi yomwe ndingathe kubwerera, kukwera mapanga ndi zingwe za silika popanda khama tsopano ndakhalapo mu bedi langa

Choncho ndinachita physio mu rehab ndipo tsopano ndikumva chisoni kwambiri, ndikutsatira moyo wanga kuposa momwe ululu unachitira kuti ndikhale wosavuta kukumana ndi momwe ndinakhudzidwa kale kuposa tsopano ndingathe kungokwaniritsa ma 5 a ma exercise osavuta a stability ndi mphindi zingapo pa…werengani zambiri

Thandizo

Ndikukumana ndi vuto la kutuluka (heel spur) ndipo lili pamwambo pomwe ndingathe kutuluka. Aliyense ali ndi malangizo asananditengere kuzungulira ndipo ndipangitse khola langa lomwe l already lili ndi vuto?

Zovuta ndi kuchita masewera

Ndinayesera maphunziro osavuta kwambiri omwe alipo. Ndinayesera maphunziro apadera a anthu opanda mphamvu pa chiyambi, ndinayesera cardio yosavuta, ndipo pa onse awiri ndinagwa mkati mwa mphindi 10. Chinthu choyamba chomwe ndingachite ndi kusewera ngati mwachangu komanso mwachilungamo momwe…werengani zambiri

Kodi ululu woopsa kwambiri wa kuvulala umene munakumanapo nawo ndi uti!!