Ikliniki yeChiropractic yeCheerleading Conditioning

I-Cheerleading kunye ne-gymnastics enzima ngokwasemzimbeni kunye ne-acrobatics ibeka inkqubo yabathathi-nxaxheba yomzimba / ye-musculoskeletal kumngcipheko ophezulu wokwenzakala. Ukuhamba okungalunganga okanye ukuwa kwi-angle engalunganga kunokubangela umonakalo osisigxina. Abadlali be-Cheerleaders kufuneka balandele ukutya okunokulinganisela kwaye bagcine ukuqina komzimba, amandla, ukunyamezela, kunye nokuguquguquka ukuze babe ngabaphumeleleyo be-cheerleaders. Ci-heerleading conditioning yakha i-musculature kunye namandla omgogodla ukunciphisa umngcipheko kunye nokuthintela ukulimala.

I-Cheerleading Conditioning

Abadlali be-Cheerleaders kufuneka babe nesistim esiqinileyo se-musculoskeletal ukuqinisekisa ukhuseleko lwabo kunye nokhuseleko lwamaqela abo. Ukuzivocavoca kubandakanya i-cardio, uqeqesho lwamandla, kunye nemithambo yokuguquguquka.

Ukushushubeza

• Ngaphambi kwayo nayiphi na imithambo, izihlunu kufuneka zifudunyezwe.
• Chitha imizuzu emihlanu utsiba intambo, ubaleka endaweni, ubaleka kwi-treadmill, okanye wenze nawuphi na umsebenzi ongephi ukunyusa izinga lentliziyo.
• Emva kokuba izihlunu zifudunyeziwe. yolula onke amaqela emisipha emikhulu.

Cardio

• Chitha imizuzu engama-30 kwimithambo yentliziyo. Oku kunokubandakanya:
• Baleka kwi-treadmill okanye umatshini we-elliptical, qubha, yenza i-aerobics, yenza i-cardio kickboxing, yaye Umdaniso.
• Oku kuthintela ukudinwa, ukuqhubela phambili, i-sprains, i-sprains, kunye nezinye iingozi.
• Ukusebenza ngenjongo yoku I-50-75% yezinga eliphezulu lentliziyo kucetyiswa.
• Sebenzisa intliziyo monitor app ukugcina umkhondo wokubetha kwentliziyo kulo lonke ixesha lokuzilolonga.

Uqeqesho ngamandla

Ukwenza iilifti zeqabane, iiphiramidi, kunye nokuthotywa kwebhaskithi kufuna izihlunu ezomeleleyo.

• Gxininisa kumagxa, iingalo, umqolo, umbindi kunye nemilenze.
• Ukuzilolonga koqeqesho lwamandla kunokwenziwa ngezixhobo zokuzilolonga okanye ubunzima bomzimba.
• Ukuzilolonga komzimba kubandakanya i-pushups, ii-situps, ukuphakamisa umlenze weqabane, i-squats, kunye nemiphunga.
• Yenza ukuphindaphinda kwe-10 ukuya kwi-12 nganye, usebenze ukuya kuthi ga kwi-75 - 100 reps.

voco

• I-Cheerleading conditioning igxile kwi-hamstrings, i-quads, i-glutes, isisu, isifuba, amahlombe, umva kunye ne-pectoral.
• I-Yoga, i-Pilates, okanye ukuzolula rhoqo ekhaya kuya kwandisa ukuguquguquka.
• Ukudibanisa elula ezijolise kumaqela amakhulu emisipha.
• Tyala ekupheleni kokuzilolonga.

UkuQeqesha

Ukulungelelana kubalulekile.

• Yilapho i-yoga inokuphucula ukulinganisela.
• zama nomthi ngokuma ngonyawo lwasekunene, kwaye umlenze wasekhohlo ugobe edolweni lasekunene.
• Ithanga lasekhohlo kufuneka lihambelane nomhlaba.
• Phakamisa iingalo ngaphezulu kwaye wenze intshukumo ye-V ukugcina izihlunu zesisu zitsalwe ziqinile.
• Ibhalansi ukuya kumzuzu omnye.
• Tshintshela kolunye unyawo.
• Emva kokuba ibhalansi ibalasele emhlabeni, zama ukulinganisa kwi-cushion ukongeza ukungazinzi.
• Phinda izihlandlo ezithathu ukuya kwezihlanu kunyawo ngalunye.

Ukulimala Okuqhelekileyo

Ukwenzakala okuqhelekileyo kubandakanya:

• Ukulimala kwezandla kunye neminwe.
• I-Ligament i-sprains emadolweni nasemaqatheni.
• Ubunzima bemisipha kwi-hip, umqolo ophantsi, kunye nemilenze.

Ukulimala kakhulu

• I-Cheerleading iba ngumdlalo wonyaka wonke.
• Ukuqala ngokuzama ngexesha lentwasahlobo.
• Amaqela anokuthi abambe okanye aye kwiinkampu ze-cheerleading ehlotyeni ukuze afunde izakhono ezitsha, aphucule isethi yezakhono, kwaye enze iindlela zokhuphiswano.
• Uqeqesho oluqhubekayo kunye nokhuphiswano kwandisa ithuba lokulimala ngokugqithisileyo.
• Izihlahla, iingqiniba, amadolo, namaqatha anokwenzakala ngenxa yoxinezeleko oluphindaphindiweyo.

Ukwenzakala okumandundu ngakumbi:

• Ukuwa okuphindaphindiweyo kubeka uxinzelelo olubalulekileyo kumqolo kwaye kunokubangela ukuphuka koxinzelelo.
• Ukukhutshwa kwegxalaba okanye ingqiniba.

Ukwenzakala

• Ukunqongophala kwengalo negxalaba, unyawo, kunye namandla eqatha.
• Kancinci ukuba akukho ngundoqo kunye namandla esisu.
• Iingxaki zokuguquguquka.
• Ukulungiswa okungafanelekanga.
• Ukutya okungenampilo.
• Ukwenza izakhono eziphuculweyo kwinqanaba langoku le-cheerleader.

Ukuphuculwa kweChiropractic

Ukunyamekela kwe-Chiropractic kunokunyanga ukulimala kunye nokuqinisa inkqubo ye-musculoskelet yomzimba ukukhusela ukulimala. Injongo yeChiropractic kukusebenza kakuhle komzimba ngokuhambisa kwakhona ukujikeleza kwegazi, ukuhamba kwamandla e-nerve, ukumiswa okuchanekileyo kwemisipha, kunye nokulungelelaniswa kwamathambo. Amaqela amaninzi e-cheerleading abandakanya i-chiropractic. I-Chiropractic yezoNyango ze-Chiropractic kunye ne-Functional Medicine Clinic iphinda igxininise ekubuyiseleni amayeza ezemidlalo, ukuqeqeshwa kwamandla, ukondla, kunye nokuqeqeshwa kwezempilo.

I-Cheerleading Strength Training Workout

Ucaphulo

Boden, uBarry P, kunye noChristopher G Jarvis. "Ukulimala komqolo kwezemidlalo." Iiklinikhi zeNeurologic vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005

Abasebenzi basezimayini, u-Andrew L. "Unyango lweChiropractic kunye nokuphucula ukusebenza kwezemidlalo: ukuphononongwa koncwadi olubalisayo." Ijenali yeCanadian Chiropractic Association vol. 54,4 (2010): 210-21.

Mueller, uFrederick O. "Ukulimala kweCheerleading kunye nokhuseleko." Ijenali yoqeqesho lweembaleki vol. 44,6 (2009): 565-6. doi: 10.4085/1062-6050-44.6.565

Pang, Yanbin, et al. "Ukudinwa kwangaphambili kweeseli ze-mesenchymal stromal ezivela kwizigulane ze-myelodysplastic syndrome." Ijenali yaseMelika yophando loguqulo vol. 9,7 3462-3468. 15 Jul. 2017

Wan, Jing-Jing, et al. "Ukudinwa kwemisipha: ukuqonda ngokubanzi kunye nonyango." Amayeza ovavanyo kunye nemolekyuli vol. 49,10 e384. 6 Okt. 2017, doi:10.1038/emm.2017.194