ezibanzi imithambo isebenza kakhulu, njengoko bomeleza umqolo kunye nezihlunu ezingundoqo, ukunceda uthintelo lokwenzakala. Zingenziwa naphi na okanye ngaphandle kwezixhobo ezifana neentsimbi kunye neebhendi zokuxhathisa kwaye zinokuba yinxalenye ye ukuzilolonga kwe-aerobic. I-squatting ifuna ukulandela ifom efanelekileyo kunye nokuma. Ukusebenzisa ifom engafanelekanga, ukongeza ubunzima obuninzi ngokukhawuleza, ukugqithisa ngaphandle ixesha elaneleyo lokubuyisela kunokubangela intlungu, intlungu yomqolo, kunye nokwenzakala. Ukuba nobuhlungu bemisipha emva kokwenza i-squats kulindeleke; kunjalo, ukuba iimpawu ezifana isilonda esingapheliyo, ukutshotshozela, ukuba ndindisholo, okanye iintlungu ezibukhali ezifika zihambe, ukuqala ukuvela, kucetyiswa ukuba udibane nomqeqeshi wezonyango, i-chiropractor, ugqirha, okanye ingcali yomgogodla ukuvavanya iimpawu, kwaye ukuba kuyimfuneko ukuphuhlisa isicwangciso sonyango, kunye nesicwangciso sokuthintela ukuqhubeka nokusebenzisa ngokukhuselekileyo.
Contents
Uku-squatting yindlela eluncedo kakhulu yokuzilolonga. Iimbaleki, abaqeqeshi, abaqeqeshi, kunye nabantu abahleli nje besempilweni basebenzisa ubuchule njengenxalenye yoqeqesho lwabo kunye nokuzilolonga. Oku kungenxa yokuba i-squatting kwandisa amandla e-core muscle, ukunyuka amandla omzimba. Izibonelelo zokuzilolonga ze-squat ziquka:
Umqolo ubonakaliswe kwaye awukhuselekanga ngexesha le-squat. Apha kulapho iintlungu zangasemva kunye nokwenzakala kunokwenzeka. Izizathu ezinokuthi zibandakanye:
Iindlela zokusombulula ingxaki kunye nokuthintela iintlungu zangasemva ngexesha lokuzivocavoca kwe-squat.
A chiropractor okanye umgulana womzimba uya kukwazi ukuvavanya impilo yomgogodla, ifom yokuzivocavoca, kwaye acebise ukuba kukho umba.
Ungazibandakanyi kwimithambo okanye kwiinkqubo zokuzilolonga ezikwenza ube lusizi. Yenza umthambo/imisebenzi oyonwabelayo kwaye uyonwabele ukuyenza. Ukuzivocavoca ngenxa yothando lomzimba, ukuwugcina usempilweni kwaye umile, kungekhona ngenxa yokuba kukho imvakalelo yokunyanzeliswa.
UCalatayud, uJoaquĆn et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-back Pain." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,19 3509. 20 Septemba 2019, doi:10.3390/ijerph16193509
UClark, uDave R et al. "Ukusebenza kwezihlunu kwi-squat ye-barbell elayishiweyo yasimahla: uphononongo olufutshane." Ijenali yamandla kunye nemeko yophando vol. 26,4 (2012): 1169-78. doi:10.1519/JSC.0b013e31822d533d
Cortell-Tormo, uJuan M et al. "Iziphumo zoqeqesho olusebenzayo lokumelana nokuqina kunye nomgangatho wobomi kwabasetyhini abaneentlungu ezingapheliyo ezingasemva." Ijenali yokubuyisela umva kunye ne-musculoskeletal rehabilitation vol. 31,1 (2018): 95-105. doi:10.3233/BMR-169684
Donnelly, uDavid V et al. "Impembelelo yendlela yokujonga kwi-kinematics ye-squat exercise." Ijenali yamandla kunye nemeko yophando vol. 20,1 (2006): 145-50. doi:10.1519/R-16434.1
Zawadka, Magdalena et al. "Ipateni yokutshintsha kwe-squat kwizigulane ezineentlungu ezingapheliyo ezibuhlungu." Uhlaziyo lwamayeza ezolimo kunye nokusingqongileyo: AAEM vol. 28,1 (2021): 158-162. doi:10.26444/aaem/117708
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukuzivocavoca kwe-squat okubangela iintlungu ezisezantsi"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
Ngaba ukuqonda amalungu ehenjisi omzimba kunye nendlela asebenza ngayo kunceda ukushukuma kunye nokuguquguqukaā¦ Funda Okuninzi
Kubantu abajongene ne-sciatica, ngaba unyango olungasebenzisi utyando olufana nokhathalelo lwe-chiropractic kunye ne-acupuncture zinciphisa iintlungu ... Funda Okuninzi
Ngawaphi amaxesha okuphilisa okwenzakala okuqhelekileyo kwezemidlalo kubadlali kunye nabantu abazibandakanyayoā¦ Funda Okuninzi
Kubantu abafumana iintlungu ze-pelvic, inokuba sisifo se-pudendal nerve eyaziwayo ... Funda Okuninzi
Kubantu abaye bagqiba zonke ezinye iindlela zonyango kwiintlungu ezisezantsi kunye ne-nerve ... Funda Okuninzi
Abantu banokufumanisa iqhuma, iqhuma, okanye iqhuqhuva phantsi kwesikhumba ejikeleze umqolo wabo ongezantsi,ā¦ Funda Okuninzi