Ko te taputapu e whakaaturia ana i te pikitia ko R-C4A. Tīpakohia te aratau EMS, kātahi ka whiriwhiri i te waewae, i te hope rānei. Whakatikatikahia te kaha o ngā aratau hongere e rua i mua i te tīmatanga o tō wā whakangungu. Tīmata mā te mahi i ngā mahi piko me te toronga o te turi. Ina rongo koe i te ia e tukuna ana, ka taea e koe te whakamahi i te kaha ki te rōpū uaua, ki te taha rānei o te whakahekenga o te uaua. Okioki ina pau tō kaha, ka whakahoki anō i ēnei nekehanga whakangungu kia mutu rā anō.
1. Te Whakatakotoranga o te Irahiko
Te Tāutu i ngā Rōpū Uaua: Arotahi ki ngā uaua quadriceps, inā koa te vastus medialis (huha o roto) me te vastus lateralis (huha o waho).
Tikanga Whakatakoto:Whakamahia kia rua ngā irahiko mō ia rōpū uaua, kia whakarara ki ngā muka uaua.
Mō te vastus medialis: Whakatakotoria tētahi hiko ki te hautoru o runga o te uaua, me tētahi ki te hautoru o raro.
Mō te vastus lateralis: Waihoki, whakanohoia tētahi hiko ki te tuatoru o runga, tētahi ki te tuatoru o waenga, o raro rānei.
Te Whakarite Kiri:Horoia te kiri ki ngā tauera waipiro hei whakaiti i te aukati me te whakapai ake i te piri o te hiko. Kia kore he huruhuru i roto i te wāhi hiko hei whakapai ake i te pa atu.
2. Te Kōwhiri i te Auautanga me te Whānui o te Pānga
※ Auautanga:
Hei whakapakari i ngā uaua, whakamahia te 30-50 Hz.
Hei whakapakari i te uaua, ka whai hua pea ngā auau iti iho (10-20 Hz).
Whānuitanga o te Pā:
Mō te whakaohooho uaua whānui, whakaritea te whānui o te pā o te uaua ki waenga i te 200-300 maikorohekona. Mā te whānui o te pā o te uaua ka kaha ake te whakawhāiti engari ka nui ake hoki te mamae.
Te Whakatikatika i ngā Tawhā: Tīmata i te pito o raro o te whānuitanga o te auau me te pāorooro. Whakanuia mārire ina taea.
3. Tikanga Maimoatanga
Te Roanga o te Wāhanga: Kia 20-30 meneti te roa mō ia wāhanga.
Te Auautanga o ngā Wāhanga: Me mahi kia 2-3 ngā wāhanga i te wiki, kia tika ai te wā whakaora i waenga i ngā wāhanga.
Ngā Taumata Kaha: Tīmata i te kaha iti hei aromatawai i te whakamarie, kātahi ka whakapiki ake kia tae rā anō ki te kaha o te whakawhāiti engari e taea ana te whakamanawanui. Me rongo ngā tūroro i te whakawhāiti uaua engari kaua e mamae.
4. Te Aroturuki me te Urupare
Mātakitaki i ngā Urupare: Kia mataara ki ngā tohu o te ngenge o te uaua, te kore rānei e pai. Me ngenge te uaua engari kaua e mamae i te mutunga o te wā whakangungu.
Ngā Whakatikatika: Ki te puta he mamae, he tino koretake rānei, whakaitihia te kaha, te auau rānei.
5. Whakaurunga Whakaora
Te Whakakotahi me Ētahi Atu Maimoatanga: Whakamahia te EMS hei huarahi tautoko i te taha o ngā mahi whakapakari tinana, te totoro tinana, me te whakangungu mahi.
Te Whai Wāhi a te Kaiwhakaora: Mahi tahi me te kaiwhakaora tinana kia mōhio ai koe kei te hangai te tikanga EMS ki ō whāinga whakaora whānui me tō ahunga whakamua.
6. Ngā Tohutohu Whānui
Kia Mau te Wai: Inuhia he wai i mua me muri i ngā wā whakangungu hei tautoko i te mahi a ngā uaua.
Okiokinga me te Whakaora: Tukua ngā uaua kia ora pai i waenga i ngā wā EMS hei ārai i te whakangungu nui rawa.
7. Ngā Whakaaro Haumaru
Ngā Ārai: Kaua e whakamahi i te EMS mēnā he taputapu hiko kua whakatōkia ki roto i a koe, he whara kiri, he ārai rānei e ai ki ngā tohutohu a te tohunga hauora.
Te Whakarite mō ngā Āhuatanga Ohotata: Kia mōhio ki te whakaweto haumaru i te taputapu mēnā ka pā mai he mamae.
Mā te piri ki ēnei aratohu, ka taea e koe te whakamahi i te EMS mō te whakaora i te ACL, te whakarei ake i te whakaora me te kaha o te uaua me te whakaiti i ngā mōrearea. Me whakarite tonu te whakawhitiwhiti kōrero ki ngā kaiwhakarato hauora kia rite ai te kaupapa ki ngā hiahia takitahi.
Wā tuku: Hōngongoi-08-2025
