Iprofayili yendoda echetyiweyo entloko kunye nempahla yezemidlalo ebaleka izinyuko kwipaki yedolophu yedolophu
Uqeqesho lwe-Triathlon lubandakanya ukubaleka, ukukhwela ibhayisekile, kunye nokuqubha. Olu qeqesho lungako lokomelela luthatha ubunzima emzimbeni. I-hamstrings etsaliweyo, amaqatha ajijekileyo, kunye nezithende ezibuhlungu zixhaphakile, kodwa uqeqesho lwe-triathlon lunokubangela okanye lube mbi ngakumbi intlungu yomqolo. Ngenxa yokuba imisipha yangemva ixhunywe kwezinye izihlunu ezininzi, iintlobo ezithile zentshukumo emva kweseshoni yoqeqesho olunzima zinokubonisa ngeentlungu zangasemva. Kwakukho uphando lwe-Ironman triathlete oluye lwafumanisa ukuba i-90% yabadlali bafumene uhlobo oluthile lokulimala kwe-soft-tissue ngexesha loqeqesho, kunye ne-70% echaza intlungu ephantsi kunye / okanye i-sciatica. A Uphononongo luka-2020 kwi-BMC Musculoskeletal Disorders yafumanisa ukuba i-14% yeembaleki zokuzonwabisa ze-half-marathon zinikezelwe ngeentlungu ezisezantsi.
Contents
Imisebenzi enempembelelo ephezulu / imithambo, ukunyakaza okuphindaphindiweyo, kubeka ukubetha okunzima emzimbeni ochaphazela amalunga kunye nomqolo. Ukusebenzisa iindlela ezingafanelekanga kuya kwandisa nayiphi na imiba. Uxinzelelo olusetyenzisiweyo ukusuka kwiintshukumo eziphindaphindiweyo, kunye nefom engafanelekanga inokukhokelela ekuqhekekeni kwamalungu. Ukuba umtsha kuqeqesho olunzulu izihlunu zisenokungabi namandla ngokwaneleyo okwangoku, nto leyo enokubangela iintlungu zangasemva kunye nokwenzakala. Umva imisipha yokuzinzisa zithanda ukungahoywa kuqeqesho, kodwa ezi zihlunu zixhasa izakhiwo kumgca ophakathi, umqolo, kunye namalungu. Ukomeleza i:
Namagqala eembaleki angenza iimpazamo ngexesha lokuzilolonga nto leyo enokukhokelela kumqolo obuhlungu. Eyona mpazamo inkulu eyenziwa ngabantu ngexesha loqeqesho lwe-triathlon kukuba bona kuphela qubha, ibhayisekile, kwaye ubaleke. Uqeqesho lwemidlalo ethile lubalulekile; kodwa ukuphakamisa ubunzima, ukomeleza okungundoqo, kunye noqeqesho lokuguquguquka kubaluleke kakhulu. Ukuphumla okufanelekileyo kunokungahoywa njengoko umntu efuna ukungena kuqeqesho oluninzi kangangoko kunokwenzeka aluhoywa, olukhokelela kukwenzakala ngokugqithisileyo. Nangona kunjalo, ukuphumla yinxalenye ebalulekileyo yoqeqesho ukuvumela umzimba ukuba uphinde uphile kwaye usebenze ngokugqibeleleyo nangokufanelekileyo.
Indlela yokuphelisa iintlungu zangasemva ngokupheleleyo ngexesha loqeqesho ibandakanya:
Ukuphila okunempilo kubandakanya imijikelezo yokulala efanelekileyo kwaye kubaluleke ngakumbi ngexesha loqeqesho. Imiba yengqondo ukhuphiswano lwetriathlon olunokuyidala lufuna ukuphumla okufanelekileyo. Ukukhathala kunokukhokelela kwindlela engafanelekanga / ifom, ukubeka uxinzelelo olugqithiseleyo kumalungu kunye nomqolo, okukhokelela ekulimaleni.
Imisipha kufuneka igcine ukuguquguquka kokugcina umsebenzi kunye nokukwazi ukubuyisela. Emva kweseshoni yoqeqesho ukunweba kunye nokusebenza ngokuguquguquka kuya kunceda ekusebenzeni ngokubanzi. Ukolula kufuneka kwenziwe emva komsebenzi xa izihlunu zifudumala, kwaye iifibers zinokolulwa / zandiswe ukuze zibuyiselwe ngokufanelekileyo.
The umzimba udinga amafutha asebenza kakhulu ukuxhasa ukusilela kweekhalori eziphezulu ezinxulumene noqeqesho olunzulu kunye nokhuphiswano.
Ukuba nesiseko esiluqilima somzimba yinjongo. Yonke into ilungelelaniswa kunye nezihlunu ezomeleleyo ezixhasa amathambo asempilweni. Imithambo ethile ejolise kwi imisipha ye-multifidus. Ezi zizithinteli zomqolo zomzimba. Ukomeleza ezi zihlunu kuya kunceda ukuthintela ukwenzakala/iminqongo. Izenzo zokuqinisa umva ziquka:
Cwangcisa iintsuku zokuphumla nokuba yintoni na. Ukutyhala ngaphandle akuyi kwenza umzimba womelele okanye ukwazi ukwenza ngcono, kwaye kunokubangela ukuba ukusebenza kwehle okukhokelela kukwenzakala. Oku akuthethi ukuba ulale imini yonke, kodwa uzibandakanye ekuhlaziyeni okusebenzayo apho umzimba ufumana ukuphumla okufunayo ngelixa ugcina ukomelela. Ukuchacha okusebenzayo kuquka:
Ubume obuchanekileyo kunye nobuchule bunokwenza umahluko phakathi kokuhlala ungenzi nto kunye nokwenzakala. Ukusebenzisa ifom efanelekileyo kukhuthaza umsebenzi ophilileyo. Kunganceda ukuba nokuhamba, ukuqubha, kunye neendlela zebhayisekile zivavanywe yingcali ukuqinisekisa ukuba kusetyenziswa indlela eyiyo.
Yima ukuba umzimba uxela ukuba umntu makayeke. Yiyo loo nto umzimba usiva iintlungu. Yinkqubo yangaphakathi exelela umntu ukuba kukho into engalunganga. Akukhuthazwa ukuba ulandele amabinzana aqeqesha ngeentlungu, kwaye akukho ntlungu, akukho nzuzo. Abantu ngabanye bayacetyiswa ukuba:
Ngexesha lokuphumla kunye nokubuyisela, umzimba ubuyela kwisiqhelo okanye kwi-homeostasis. Eli lizinga lokuphumla komzimba okanye isigaba esiqhelekileyo. Umzimba uhlala uzama ukubuyela kwi-homeostasis. Oku kwenziwa ngu:
Xa usebenzisa / uqeqesho, isigaba se-homeostasis siphazamisekile, oku kuthetha ukuba umzimba udinga ixesha lokuphumla ukuze ubuyele kwisiqhelo. Inkqubo ye-homeostasis isebenzisa amandla amaninzi, okubangela ukuba kutshiswe isixa esikhulu seekhalori. Emva kokuzivocavoca, kukho ukwanda ukugqithisa emva kokuzivocavoca ukusetyenziswa kwe-oksijeni okanye i-EPOC. Umzimba usebenzisa ioksijini eninzi ngexesha lokuchacha kunokuba wenza ngaphambili okanye ngexesha lokuzilolonga. Oku kwanda kubangela iikhalori ezitshisiweyo kunye nezihlunu ezomeleleyo. Eyona nxalenye ibalulekileyo yokuchacha kukwakhiwa kwakhona kwezihlunu. Xa usebenza, ngokukodwa uqeqesho lokumelana, iinyembezi ezincinci zenziwa kwimicu yemisipha. Ukuze ezo nyembezi zincinane zijike zibe zizihlunu ezikhulayo, kufuneka zizilungise ngokwazo. Oku kwenzeka ngexesha lokuphumla. Ngaphandle kweenzuzo ze-physiological, ukuphumla kunceda ukukhusela ukulimala okubangelwa ukusetyenziswa ngokugqithiseleyo kwaye kunceda ekuphiliseni xa kwenzeka ukulimala. Ukuphumla kunceda kwimpilo yengqondo kunye nokugxila kwakhona, ukuvavanya kwakhona, nokusebenzisa oko ukufundileyo. Oko ukuphumla kunye nokubuyisela kunokukwenzela umzimba kubandakanya:
Ijenali yaseMelika yonyango lomzimba kunye nokuvuselelwa / uMbutho weePhysiatrists ezifundweni. (Okthobha 2014) "Ukusebenza kwe-Aerobic Exercise for Treatment of Chronic Low Back Pain: A Meta-Analysis" www.researchgate.net/publication/266682158_Efficacy_of_Aerobic_Exercise_for_Treatment_of_Chronic_Low_Back_Pain_A_Meta-Analysis
IiNgxelo zeNzululwazi. (NgoAprili 2017) "Ukuqhuba umthambo kuqinisa i-intervertebral disc" www.researchgate.net/publication/316262547_Running_exercise_strengthens_the_intervertebral_disc
Yolula Ngaphambi nangemva kweJenali yeChiropractic Medicine. (Winter 2003) "Utshintsho kwiintlungu ezisezantsi kumgama omde emva kokwelula ibhendi ye-aliotibial" www.sciencedirect.com/science/article/pii/S0899346707600718
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Uqeqesho lweTriathlon ngeMiba yokuBuya buhlungu"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 ukubandakanya ukuvuselela imisipha yombane kunceda ukulawula intlungu, ukomeleza imisipha, ukwandisa umsebenzi womzimba, ukubuyisela ukulahleka ... Funda Okuninzi
Ngaba abantu abajongana ne-musculoskeletal trigger points bangafuna unyango olungasebenzisi utyando ukunciphisa iintlunguā¦ Funda Okuninzi
Kubantu abanobunzima bokuhambahamba ngenxa yeentlungu, ukulahleka koluhlu lweā¦ Funda Okuninzi
Ngaba ukuqonda iminqweno yasebusuku kunokunceda abantu abahlala besitya ebusuku bacwangcise ukutya okwanelisayoā¦ Funda Okuninzi
Abasebenzi bezempilo kwiklinikhi ye-chiropractic babonelela njani ngendlela yeklinikhi yokuqaphela ukuphazamiseka ... Funda Okuninzi
Ngaba umatshini wokubhexa ungabonelela ngokuzilolonga komzimba wonke kubantu abafuna ukuphucula ukomelela? Ukubheqa... Funda Okuninzi