How to exercise fracture muscle atrophy?
1. Muscle atrophy can also be called dystrophic atrophy. According to the location and characteristics of the disease, it can be divided into neurogenic muscular atrophy, disuse muscular atrophy and muscular atrophy caused by other reasons.
2. From the arrangement point of view, the fundamental reason of muscle atrophy lies in the injury of motor neurons, which reduces the amount of ethanolcholine released from the distal end, damages the nutritional function of sympathetic nerve, and interrupts the excitation and conduction functions of peripheral nerves, thus leading to the thinning or even disappearance of muscle fibers and the reduction of muscle volume.
3. Chinese medicine believes that muscular atrophy belongs to the category of flaccidity in Chinese medicine, and flaccidity syndrome refers to a kind of diseases such as flaccidity of bones and muscles, emaciation of muscles, numbness of skin and disuse of hands and feet. Clinically, patients with soft feet and inability to voluntary movement are more common, so they are called "Ruanjun". Traditional Chinese medicine believes that the kidney is the innate foundation, storing essence and bones, and producing marrow. The flaccidity syndrome of traditional Chinese medicine is most closely related to kidney, with insufficient congenital endowment and insufficient essence and blood to nourish bones and muscles, and muscle weakness and atrophy gradually appear. At the same time, the spleen and stomach are the foundation of the day after tomorrow, which nourishes blood, nourishes the internal organs, nourishes bones and muscles, and the spleen governs muscles. The weakness of the spleen and stomach leads to muscle atrophy, muscle atrophy and myasthenia. Therefore, what patients see is low back pain and weakness; Deficiency of kidney essence can involve deficiency of liver yin and yin deficiency of liver and kidney, which can not nourish bones and muscles, resulting in weakness of limbs; Spleen is the foundation of the day after tomorrow, the source of qi and blood biochemistry, and controls the muscles of limbs. If the spleen is weak, loses health and energy, can't transport water and dampness, and produces qi and blood, it will produce phlegm and turbidity, which will lead to various symptoms of muscle weakness.
What should I pay attention to when recovering from muscle atrophy after fracture? 1, master the amount of exercise.
When exercising, people often choose dumbbells, sandbags, tension springs and rubber strip. So, what weight dumbbells, sandbags, tension springs and rubber strip should be chosen? This should be based on everyone's muscle strength, which is generally more than 2/3 of my maximum muscle strength.
2. Grasp the rhythm of exercise.
The exercise of muscular dystrophy patients needs a certain time interval. When muscles have enough rest time, fatigue can be completely eliminated, and the consumed nutrients can be fully compensated. Through excessive compensation, muscles can gradually become bigger. On the other hand, if you exercise too frequently, your muscles will not get enough rest and your muscle strength will not be enhanced. So exercise should pay attention to the rhythm, not the more the better.
3. Choose a targeted exercise method.
There are many ways to exercise, but if you want to gain muscle as soon as possible, you must follow a * * * principle: when exercising, gradually increase the amount of exercise without increasing the number and time of exercise, so that the muscles will feel tired quickly and achieve the purpose of exercising muscles. We now know that muscular atrophy can be exercised well, but we should pay attention to the methods when exercising, especially how to exercise. Exercise is also an effective way to stimulate muscle growth. We can do it under the guidance of a doctor or a fitness instructor.
How to exercise fracture muscle atrophy 1, prone leg bending
Bend your legs on your stomach, your thighs are close to the stool surface, and the stop roller is located at the heel position to bend upward.
In order to get a better training effect, you should bend down to the highest position as much as possible and do a peak contraction for about 2 seconds. When you put it down, your legs should be straight naturally, and your attention should be focused on the lower part of the biceps femoris near the leg bend, and you should bend upward from this point as the force point. This is similar to the arm lifting in biceps brachii training. If you don't reach the bottom, pay attention to the point of force is not near the elbow (leg) bend, the lower part of the target muscle will not be fuller and stronger, and the whole block shape will not be ideal.
According to the weight method, five formal groups were made, the times were 20, 15, 12, 8 and 6 respectively.
2. Bend your standing legs
Do it with standing leg flexion, focusing on the biceps femoris. Standing position is not as stable as lying position, and peak contraction is not recommended to avoid tendon and ligament strain.
The number of times is more, 3 to 5 formal groups, and the weight is increased one by one. Do it 20 times, 15, 12, 10, 8 times, and at least 8 times.
3, straight leg hard pull
Although it is called "straight leg hard pulling", it does not require the legs to be as straight as sticks, that is, there is still a certain natural curvature, but the amplitude should not be too large.
Hold the barbell with both hands, keep your back straight and pull the barbell up. Don't bow your back, or you will easily hurt your waist. Using the rule of increasing weights one by one, we made five formal groups with the time of 12, 10, 8, 6 and 4 respectively. Be careful not to show off your bluff. 1 group should use the limit weight, otherwise it is easy to get hurt.
4, supine leg lifts
Different from ordinary leg lifts, the distance between the legs on the pedal is large, which can fully lower the legs. Even the knee goes down to the armpit, so that the biceps femoris is completely pulled, and the range of motion almost reaches the limit. The key is enough descending angle. When the big leg and the lower leg are at 90 degrees, the quadriceps femoris is mainly exercised, and lowering to a very low position will have a strong stimulating effect on the biceps femoris.
In order to break the adaptability of muscles, sometimes you can arrange to practice before squats, and sometimes you can arrange to practice after squats. If it is arranged before the squat, the load of the subsequent squat should be reduced appropriately, taking the number of times rather than the weight as a reference. The frequency arrangement is 15, 12,10,8,6 times, generally not less than 6 times.
What is suitable for muscle atrophy after fracture? 1, stewed chicken with angelica
20g of Angelica sinensis, 0g of Astragalus membranaceus 1 00g, and 0/hen1hen are all boiled in water.
Step 2 cook adzuki beans
Boil adzuki bean in proper amount and add a little brown sugar to warm it, which is suitable for promoting blood circulation and removing blood stasis.
3. Braised pork bones
Pork bone1000g, soybean 250g, simmered with water, seasoned with salt and ginger, and shared.
4, black-bone chicken boiled soybeans
1 black rooster, peel and gut, wash, slice 5 grams of "Sanqi", put it into chicken belly, add a little yellow wine to soybeans, stew them in water, dip them in soy sauce after cooking, and take them regularly.
5. Cook pork tenderloin on low heat
A pig spine, washed, red dates 120g, lotus seeds 90g, Dalbergia odorifera 9g, raw licorice 9g, boiled in water, seasoned with ginger and salt, and served several times.
6. Fresh crab porridge
2 Fresh lake crab, take the meat, and when the japonica rice porridge is cooked, add the crab meat, and then add some ginger, vinegar and soy sauce to eat.
7. Raw water chestnut drinks
Raw material: raw water chestnut 100g.
Efficacy of nature and taste: clearing away heat and removing blood stasis, and resolving food stagnation. Indications: Early fracture with fever.
Preparation and administration method: Wash raw water chestnut, peel it, mash it, add a little water, boil it and drink it immediately for tea.
8. Crucian carp soup
Ingredients: 1 crucian carp, yellow wine, ginger, onion and refined salt.
Efficacy of nature and taste: Carassius auratus is a health food for invigorating spleen and promoting diuresis, which can benefit the spleen and stomach and promote diuresis, so this recipe has the efficacy of invigorating spleen and promoting diuresis. Indications: middle and late stage of fracture, disharmony between spleen and stomach.
How to make and take it: kill crucian carp alive, remove viscera and scales, wash it, put it in a pot, add 500 ml of clear water, add yellow wine, ginger and onion, cook it with strong fire for 3 minutes, then cook it with slow fire for 20 minutes, add refined salt and eat it in several times.