Ulungelelwaniso lweMizobo yokuZinza kunye nokuSebenza: Iklinikhi yangasemva

Ukulinganisela komzimba kubalulekile ekuhambeni, ukubopha imitya yezicathulo, ukuchola izinto, njl njl. Wonke umntu unokuzuza ekuphuculeni nasekugcineni izihlunu zabo zokulinganisela kungakhathaliseki ubudala. I-Balance exercises imeko kunye nokuqinisa imisipha engundoqo. Ukuqeqeshwa kokulinganisela kunceda ukuphucula i-posture kunye nokuzinza; iimbaleki ziyifumana inika i-agility eyandisiweyo kunye namandla ongezelelweyo; abantu abadala bayisebenzisela ukuthintela ukwenzakala kunye nokugcina ukuhambahamba, kwaye abathanda ukomelela bayayisebenzisa ukuphucula ukuzilolonga. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ibonelela ngokulungelelanisa umzimba wonke, ukulungiswa, ukuqeqeshwa kwe-postural kunye nokulinganisela, kunye neengcebiso zesondlo.

Ukuzivocavoca ibhalansi

Ukukwazi ukujikeleza ngokufanelekileyo kufuna ukulungelelaniswa kwe-postural enempilo kunye nokulinganisela. Iinkqubo ezinoxanduva lokulinganisa zingachatshazelwa koku kulandelayo:

• Utshintsho oluthe ngcembe lubangelwa kukwaluphala.
• Iingxaki zangasemva.
• Iingxaki zeenyawo.
• Ukwenzakala.
• Iziphumo ebezingalindelekanga ezivela kumayeza.
• Arthritis.
• Stroke.
• Isifo sikaParkinson.
• Isifo sokugubhuka.

Nangona kunjalo, kwafunyaniswa ukuba bonke basabela kakuhle kwimithambo eyenzelwe ukuphucula ukulinganisela.

inkcazelo

Ukulinganisela kukukwazi ukulawula umzimba kwindawo kunye nokusabalalisa ubunzima ngokulinganayo ukuze ugcine ukuthe tye. Kukho iindidi ezimbini.

Ibhalansi eDynamic

• Ukukwazi ukuhlala uzinzile ngelixa usenza iintshukumo okanye izenzo ezifuna ukususa okanye ukuhambisa umzimba.
• Abantu basebenzisa olu hlobo lokulinganisela rhoqo umzimba uthatha inyathelo kulo naliphi na icala.
• Ibhalansi enamandla iyafuneka xa umzimba ushukuma, njengokuhamba.
• Ulungelelwaniso oluguquguqukayo olusempilweni luyimfuneko ukuze umzimba ukwazi ukusabela kutshintsho olukhawulezileyo.

Ibhalansi engatshintshiyo

• Ukukwazi ukugcina indawo emileyo ngexesha leentshukumo ezifana nokugoba, ukujija, ukufikelela, kunye nokushukuma kwi-axis yomzimba.
• Ibhalansi engatshintshiyo a isakhono non-locomotor.

Zombini ezi ndidi zibalulekile kwaye zingaphuculwa ngokuzilolonga okujoliswe kuzo.

benefits

Wonke umntu unokungenelwa ukusuka kwi-balance exercises kwaye inokunceda kwizigaba ezahlukeneyo zobomi kunye namanqanaba okufaneleka.

Uluntu ngokubanzi

Uqeqesho lokulinganisa:

• Ufundisa umzimba ukuba usebenzise undoqo ukuzinzisa.
• Yenza ibhalansi yezihlunu.
• Ukuphucula ulungelelwaniso lwe-neuromuscular kunye nonxibelelwano phakathi kwengqondo kunye nezihlunu.

Abantu ngabanye banokuqala ukubandakanya umthambo wokuzilolonga kwizinto zemihla ngemihla. Iindlela ezimbalwa zokwenza oku ziquka:

• Xa uthatha into, fikelela phezulu ukuze uyiphakamise ngomlenze omnye, kwaye omnye uphakamisele ngqo emoyeni ngasemva ukuze ubandakanye i-abs.
• Hlala kwi-a ibhola lozinzo emsebenzini, esikolweni, okanye xa ubukele umabonakude.
• Yima ngonyawo olunye ngelixa usenza imisetyenzana emileyo efana nokuhlamba izitya, ukuxukuxa amazinyo, njl. njl., kwaye utshintshe iinyawo.

Abadlali

• Uqeqesho olufanelekileyo isetyenziswa kunye neimbaleki zokuvuselela kunye nokuthintela ukulimala. Iproprioception yimvakalelo yokuma komzimba.
• Ukuziqhelanisa nokulinganisa ukulinganisa kwandisa ingqiqo yokulawula kunye nokuqonda imisipha kunye namalungu kunye nendlela esebenza ngayo xa ihamba.
• Ukuqeqeshwa kokulinganisela kwandisa amandla kuba umntu ufunda ukusebenzisa iziko labo lomxhuzulane ngokufanelekileyo.
• Undoqo owomeleleyo kwaye osebenzayo ngakumbi unceda ukunyusa umphakamo wokutsiba, ukujula, ukujinga, ukushukuma, kunye nokubaleka.

Abadala

• Abantu abadala banokusebenzisa ibhalansi iinkqubo zokuzilolonga ukuphucula ukuzinza kokuthintela ukuwa kunye nokulimala.

Uqheliso lomsebenzi

Ngezantsi yimiyalelo esisiseko yale mizobo yokulinganisa ilandelayo:

Ukuveliswa komthi

Ukuma komthi inokwenziwa phantsi, imethi, okanye bosu. Yomeleza amaqatha, iphucula ibhalansi, kwaye ibandakanya undoqo.

• Yima ngeenyawo kunye, umqolo omde kwaye uthe tye, kwaye iingalo zolule.
• Ukuba usebenzisa iBOSU, sebenzisa ibhola okanye icala elicaba.
• Phakamisa kancinci kancinci unyawo lwasekhohlo uye kwicala lethole kwaye ulungelelane kunyawo lwasekunene.
• Phakamisa kancinane iingalo phezulu ukwenza amasebe.
• Bamba imizuzwana engama-30, uze utshintshele komnye umlenze.

I-Single Leg Deadlift

le umzimba iqinisa i-hamstrings kunye ne-glutes, isebenza ngokulinganisela, kwaye isebenze udonga lwesisu. Inokwenziwa kunye okanye ngaphandle kobunzima obufana needumbell.

• Yima emgangathweni ngeenyawo kunye.
• Beka ubuninzi bobunzima kunyawo lwasekunene.
• Jonga kwindawo ekugxilwe kuyo ngaphambili naphantsi
• Yehlisa kancinci itorso phantsi ngelixa uphakamisa umlenze wasekhohlo ngasemva.
• Gcina umqolo ungathathi hlangothi kwaye ufikelele kwizandla ukuya emgangathweni.
• Yima xa umva uhambelana nomgangatho.
• Musa ukuliqinisa okanye ukuliqinisa idolo lasekunene kodwa ligcine lishukuma.
• Cinezela i-hamstrings, i-glutes, kunye ne-abs ngelixa ubuyela ngokukhawuleza kwindawo ethe tye.
• Tshintsha amacala.
• Zama ezisibhozo kwicala ngalinye.

Isibhedlele

Lo ngundoqo ocetyiswa kakhulu umzimba ukuba umngeni kwi isisu esinqamlezileyo.

• Lala ngomqolo kwaye wandise iingalo kunye nemilenze yakho ukuya kwisilingi.
• Tsala izisu kumgca ophakathi.
• Nciphisa umlenze wasekunene kwaye wandise ingalo yasekhohlo ngasemva.
• Buyela kwindawo yokuqala kwaye uphinde ngengalo nomlenze ochaseneyo.
• Qhubeka utshintsha amacala de isethi igqitywe.

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Indlela yeChiropractic

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Ucaphulo

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