Iingxaki Ukuma kakubi

Njengoko umzimba usiya ukhula, i-slouching, incinci ukwenza umsebenzi womzimba, kunye nokolula rhoqo kubangela ukudinwa kwemisipha, ubuthathaka, ukuxinezeleka, okukhokelela kwiingxaki zokuma. Iingxaki ziquka:

• Intlungu nentloko
• Amagxa angqukuva
• Ukungasebenzi komqolo
• Ukuwohloka ngokudibeneyo
• Iingxaki zokulala
• Ubuhlungu obungapheliyo

I-posture inokuphuculwa kunye neyonke impilo yomqolo kunye nomgangatho wobomi obungcono ngonyango lwe-chiropractic. I-Chiropractic iya kuphucula i-posture ngohlengahlengiso, uqeqesho lwe-postural exercise kunye nokwelula, imfundo kwi lokucebisa, kunye nesondlo sokuqinisa umzimba.

Iingxaki Ukuma kakubi

iimpawu

Iimpawu ziyahluka njengoko zixhomekeke kubunzima bemeko kunye nemeko.

• Ukudinwa kwemisipha/ubuthathaka
• Umzimba obuhlungu kunye nobuhlungu
• Umqolo obuhlungu
• Amagxa angqukuva
• Ukuma kunye/okanye iingxaki zokuhamba
• Intloko
• Ngamandla

Iinkqubo

Ukuma kakubi kubangela ukungasebenzi kunye nokuphazamiseka komzimba iindlela zeposi. Ezi ziquka:

• Izihlunu ezicothayo nezikhawulezayo
• Amandla emisipha kunye nobude
• Ukubeka umzimba uluvo lwenkqubo ye-nervous.

IiFayibha zemisipha

Isihlunu samathambo siquka iindidi ezimbini zefiber yemisipha. Ziyi-static okanye i-slow-twitch muscles kunye Izihlunu ze-phasic okanye ezikhawulezayo. Imicu yemisipha engatshintshiyo ifumaneka kwiileya ezinzulu zezihlunu. Imicu yeStatic itshisa amandla kancinane kwaye iqhubeka nokusebenza ngaphandle kokudinwa. Bancedisa umzimba ukugcina ukuma ngaphandle komgudu kwaye bafake isandla ekulinganiseni ngokubona indawo yomzimba kunye nokudlulisela ulwazi kwingqondo. I-Phasic muscle fibers isetyenziselwa intshukumo kunye nomsebenzi kodwa inokuphelelwa amandla ngokukhawuleza. Ukuma okungahambi kakuhle kubangela ukukhathala kwemisipha ngenxa yokuba i-phasic fibers isetyenziswa kunokuba i-static fibers igcine indawo efanelekileyo yomzimba.

Amandla emisipha kunye nobude

Ngokuhamba kwexesha, umzimba uhlala ufuna inkxaso evela kwi-phasic muscle fibers. Oku kubangela ukuba izihlunu ezinzulu ezixhasayo zichithe ngenxa yokuba azisetyenziswa. Izihlunu ezibuthathaka, ezingasetyenziswanga ziqala ukuqina, nto leyo ebangela ukucutheka kobude bezihlunu ezinokuthi zidibanise amathambo omqolo kwaye zibangele iingxaki ngasemva.

Ingxelo yeNervous System

Izihlunu ezinzulu ziyakuva ukuma komzimba esithubeni zize zidlulisele olu lwazi ebuchotsheni. Ingqondo ayifumani usulelo olupheleleyo ukuba i-phasic muscle fibers ithatha lo msebenzi. Ingqondo ithatha ukuba umzimba kufuneka uxhaswe / ulungiswe ukuchasana nemiphumo emibi yokuma, ukuvuselela ukuqina kwemisipha, ukongeza ukudinwa kunye neentlungu.

Ukumamela uMzimba

Injongo kukwenza umkhwa wokuyiphulaphula rhoqo into ethethwa ngumzimba. Yenza uhlengahlengiso oluncinci ngelixa umile kwaye uhleli imini yonke / ubusuku. Ngokuqhelekileyo into eyenzekayo kukuba abantu baxakeke kakhulu emsebenzini wabo, kwimisebenzi yesikolo kangangokuba bangakuhoyi nakuphi na ukuphazamiseka komzimba kwaye batyhale kwaye balibale ukutshintsha izikhundla / ukujikeleza ukuze bafumane imisipha kunye nokumpompa igazi. Ukuba kukho ukuxinezeleka kwezihlunu okanye ukudinwa, musa ukusebenzisa nje iintlungu; hamba uye kwenye indawo esempilweni.

Ukuphuculwa kwesimo

Iingcebiso zibandakanya:

• Zama ukukuphepha ukuhlala kwizitulo ezithambileyo.
• Tshintshela kwizitulo ze-ergonomic kuwo nawuphi na umsebenzi ofuna ukuhlala ixesha elide.
• Sebenzisa i-lumbar roll ukuxhasa umqolo osezantsi xa uhleli kwizitulo eziqhelekileyo okanye uqhuba.
• Khumbula ukubuyisela umva ijika; Umzekelo unokuba ukuba woyame phezu kwedesika/indawo yokusebenzela, wolule umva kwelinye icala.
• Ngena kwi ukuzolula ukuzivocavoca ukwandisa ukuguquguquka kwemisipha.
• Uqeqesho lwamandla lokuphucula amandla emisipha kunye nethoni.
• Kuphephe ukuma ixesha elide.
• Sebenzisa app yokuma.

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UkuBumbiswa kweBhunga

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Uqeqesho ngamandla

Njengoko umzimba uguga, ulahlekelwa ubunzima bemisipha, eyaziwa ngokuba yi-sarcopenia. Phakathi kweminyaka eyi-30 kunye ne-80, amadoda kunye nabasetyhini banokulahlekelwa yi-30-50 yepesenti yamandla abo emisipha. Ukunciphisa amandla kunokukwenza kube ngumceli mngeni ukukhokela ubomi obusebenzayo okanye ube namanqanaba amandla okugqiba imisebenzi yemihla ngemihla. Abantu ngabanye banokuthandabuza ukuphucula amanqanaba okuqina ngokuzilolonga ngokuxhathisa bekholelwa ukuba akukho nto iseleyo emva kweminyaka yokungasebenzi. Oku akuyonyani njengoko nabani na enokomeleza. Ngengqondo efanelekileyo, kunye neqela lokuqeqesha impilo, iinjongo zinokusetwa:

• Ukuphucula ukwakhiwa komzimba
• Phucula amanqanaba amandla
• Gcina ubomi obudlamkileyo

Ucaphulo

UCreze, uMaud et al. "Imephu yokuqina okuhambelana nokuma kwemisipha ye-paraspinal." Ijenali ye-anatomy vol. 234,6 (2019): 787-799. doi:10.1111/joa.12978

UDeliagina, uTatiana G et al. "Iindlela zePhysiological kunye neesekethe zolawulo lwangasemva." Uluvo lwangoku kwi-neurobiology vol. 22,4 (2012): 646-52. doi:10.1016/j.conb.2012.03.002

Korakakis, Vasileios et al. "Iimbono zePhysiotherapist ngokuhlala ngokugqibeleleyo kunye nokuma." Inzululwazi ye-Musculoskeletal & practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004

Pollock, AS et al. "Yintoni ibhalansi?" Ukubuyisela kwisimo sesiqhelo seklinikhi vol. 14,4 (2000): 402-6. doi:10.1191/0269215500cr342oa

Amanzi, uThomas R, kunye noRobert B Dick. "Ubungqina bemingcipheko yempilo ehambelana nokuma ixesha elide emsebenzini kunye nokusebenza kokungenelela." Ubunesi bokubuyisela kwisimo sangaphambili: ijenali esemthethweni yoMbutho wabaBongikazi boBuyiselo vol. 40,3 (2015): 148-65. doi:10.1002/rnj.166