by UGqr Alex Jimenez | Uvavanyo lweChiropractic, Physiology yabantu
Kubantu abajongene nemiba ye-musculoskelet kunye neempawu zentlungu, ngaba banokufunda malunga ne-biomechanics kunye nendlela esebenza ngayo ukunyakaza, ukuqeqeshwa ngokomzimba, kunye nokusebenza, uncedo kunyango lokulimala kunye nokukhusela?
I-Biomechanics
I-Biomechanics ifunda zonke iintlobo zobomi kunye nokusebenza kwazo koomatshini. Abaninzi bacinga nge-biomechanics kwimidlalo kunye nokusebenza kwezemidlalo, kodwa i-biomechanics inceda ukudala nokuphucula iteknoloji, izixhobo kunye neendlela zokubuyisela ukulimala. (Tung-Wu Lu, Chu-Fen Chang 2012) Izazinzulu, oogqirha bamayeza ezemidlalo, iiphysiotherapists, iichiropractors, kunye neengcali zokulungisa imeko zisebenzisa i-biomechanics ukunceda ukuphuhlisa imigaqo yoqeqesho kunye nobuchule bokuphucula iziphumo zonyango.
Ukuhamba komzimba
I-Biomechanics ifunda ukunyakaza komzimba, kubandakanywa nendlela izihlunu, amathambo, i-tendon, kunye nemigqaliselo esebenza ngayo kunye, ngakumbi xa ukunyakaza kungafanelekanga okanye kuchanekileyo. Iyingxenye yentsimi enkulu ye-kinesiology, igxininise ngokukodwa kwi-motion mechanics kunye nohlalutyo lwendlela onke amalungu omzimba asebenza ngayo kunye nokwenza ukunyakaza kwezemidlalo kunye nokuqhelekileyo. (UJosé M Vilar et al., 2013) IBiomechanics ibandakanya:
- Ukwakheka kwamathambo kunye nezihlunu.
- Isakhono sokushukuma.
- Ubuchwephesha bokujikeleza kwegazi, ukusebenza kwezintso, kunye neminye imisebenzi.
- Uphononongo lwamandla kunye nemiphumo yale mikhosi kwizicubu, ulwelo, okanye izinto ezisetyenziselwa ukuxilongwa, unyango, okanye uphando. (Jose I. Priego-Quesada 2021)
Sports
Izifundo zebhayomechanics zezemidlalo kwimithambo, uqeqesho, kunye nezemidlalo, ezibandakanya ifiziksi kunye nemithetho yobuchwephesha. Umzekelo, i-biomechanics yomsebenzi othile ijonga:
- Indawo yomzimba.
- Ukushukuma kweenyawo, isinqe, amadolo, umva, amagxa neengalo.
Ukwazi iipatheni zentshukumo ezichanekileyo kunceda ukwenza uninzi lomsebenzi ngelixa ukhusela ukulimala, ukulungisa iimpazamo zefomu, ukwazisa imigaqo yoqeqesho, kunye nokwandisa iziphumo ezilungileyo. Ukuqonda indlela umzimba ohamba ngayo kwaye kutheni uhamba ngendlela oyenzayo kunceda abaqeqeshi bezonyango bakhusele kwaye baphathe ukulimala, ukunciphisa iimpawu zentlungu, kunye nokuphucula ukusebenza.
izixhobo
I-Biomechanics isetyenziselwa ukuphuhliswa kwezixhobo zomzimba kunye nezemidlalo ukuphucula ukusebenza. Umzekelo, isihlangu sinokuthi siyilelwe ukusebenza ngokugqibeleleyo kwi-skateboarder, imbaleki yomgama omde, okanye umdlali webhola ekhatywayo. Imiphezulu yokudlala nayo ifundelwa le njongo, njengokuba ukuqina komphezulu we-artificial turf kukuchaphazela njani ukusebenza kwembaleki. (Jose I. Priego-Quesada 2021)
Ngabanye
- I-Biomechanics inokuhlalutya ukunyakaza komntu ngamnye kwintshukumo esebenzayo ngakumbi ngexesha loqeqesho kunye nemidlalo.
- Umzekelo, ukubaleka komntu okanye ukujingi kungafotwa kunye neengcebiso malunga nokuba utshintshe ntoni ukuze uphucule.
Ukulimala
- Isayensi ifunda izizathu, unyango, kunye nokuthintela ukwenzakala kwe-neuromusculoskeletal.
- Uphando lunokuhlalutya imikhosi ebangela ukulimala kunye nokubonelela ngolwazi kwiingcali zonyango malunga nendlela yokunciphisa umngcipheko wokulimala.
uqeqesho
- I-Biomechanics ifunda ubuchule bezemidlalo kunye neenkqubo zoqeqesho ukuphuhlisa iindlela zokuphucula ukusebenza kakuhle.
- Oku kunokubandakanya uphando malunga nokubeka, ukukhululwa, ukulandelwa, njl.
- Inokuhlalutya kwaye incede ukuyila iindlela zoqeqesho ezitsha ezisekwe kwiimfuno zoomatshini bomdlalo, ezijolise kwisiphumo esingcono. ukwenza.
- Ngokomzekelo, ukusebenza kwemisipha kulinganiswa ngebhayisikili usebenzisa i-electromyography kunye ne-kinematics, enceda abaphandi bahlalutye izinto ezifana ne-posture, amacandelo, okanye ukuqina kokuzivocavoca okuchaphazela ukusebenza. (Jose I. Priego-Quesada 2021)
Iimvo
Kwi-biomechanics, iintshukumo zomzimba zibhekiswa kuzo ukusuka kwindawo ye-anatomical:
- Ukuma nkqo, ujonge ngqo phambili
- Iingalo emacaleni
- Amasundu ajonge phambili
- Iinyawo ziqelelene kancinci, iinzwane zibheke phambili.
Iindiza ezintathu ze-anatomical ziquka:
- I-Sagittal - i-median - Ukwahlula umzimba kwisiqingatha sokunene kunye nesobunxele yi-sagittal / indiza ephakathi. I-Flexion kunye nokwandiswa kwenzeka kwindiza ye-sagittal.
- Ngaphambili-Inqwelomoya yangaphambili yahlula umzimba kumacala angaphambili nangasemva kodwa ikwabandakanya ukuxhwilwa, okanye ukususa imilenze kude neziko, kunye nokunyuswa, okanye ukuhambisa imilenze ukuya embindini kwinqwelomoya engaphambili.
- Ukuguquguquka - ngokuthe tye. – Amalungu aphezulu nasezantsi omzimba ahlulwe yi-transverse/horizontal plane. Iintshukumo ezijikelezayo zenzeka apha. (IBhunga laseMelika lokuzilolonga ngo-2017)
- Ukuhambisa umzimba kuzo zontathu iindiza kwenzeka kunye nomsebenzi wemihla ngemihla. Kungenxa yoko le nto kucetyiswa ukwenza umthambo kwiplani nganye yentshukumo ukwakha amandla, umsebenzi kunye nokuzinza.
izixhobo
Izixhobo ezahlukeneyo zisetyenziselwa ukufunda i-biomechanics. Uphononongo luqhele ukwenziwa kusetyenziswa isixhobo esaziwa ngokuba yi-electromyography okanye i-EMG sensors. Izinzwa zibekwe eluswini kwaye zilinganisa ubungakanani kunye neqondo le-fiber muscle activation kwimisipha ethile ngexesha lovavanyo lovavanyo. Ii-EMG zinokunceda:
- Abaphandi bayaqonda ukuba yeyiphi imithambo esebenza ngakumbi kunezinye.
- Iingcali zonyango ziyazi ukuba izihlunu zezigulane zisebenza ngokufanelekileyo kwaye zisebenza.
- I-Dynamometers sesinye isixhobo esinceda ukulinganisa amandla emisipha.
- Balinganisa imveliso yamandla eveliswa ngexesha le-muscle contractions ukuze babone ukuba izihlunu zomelele ngokwaneleyo.
- Zisetyenziselwa ukulinganisa amandla okubamba, onokuthi ube ngumqondiso wamandla onke, impilo kunye nokuphila ixesha elide. (U-Li Huang et al., ngo-2022)
Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare
Ucaphulo
Lu, TW, & Chang, CF (2012). I-Biomechanics yokuhamba kwabantu kunye nezicelo zayo zeklinikhi. Ijenali yeKaohsiung yenzululwazi yezonyango, 28(2 Suppl), S13–S25. doi.org/10.1016/j.kjms.2011.08.004
Vilar, JM, Miró, F., Rivero, MA, & Spinella, G. (2013). Biomechanics. Uphando lweBioMed lwamazwe ngamazwe, 2013, 271543. doi.org/10.1155/2013/271543
I-Priego-Quesada JI (2021). Ukuzivocavoca kweBiomechanics kunye nePhysiology. Ubomi (Basel, Switzerland), 11(2), 159. doi.org/10.3390/life11020159
IBhunga laseMelika lokuzilolonga. Makeba Edwards. (2017). Iiplani zeMotion ezicacisiweyo (iNzululwazi yoMthambo, umba. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2863/the-planes-of-motion-explained/
Huang, L., Liu, Y., Lin, T., Hou, L., Ingoma, Q., Ge, N., & Yue, J. (2022). Ukuthembeka kunye nokuthembeka kwee-dynamometers ezimbini zezandla xa zisetyenziswa ngabantu abadala abahlala ekuhlaleni abaneminyaka engaphezu kwama-50. BMC geriatrics, 22(1), 580. doi.org/10.1186/s12877-022-03270-6
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, ukuphila qete, impilo, Physiology yabantu, Ukuhamba kunye nokuguquguquka, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
UDkt Jimenez, DC, ubonisa indlela yokuphumeza umthambo njengenxalenye yendlela yakho yemihla ngemihla. Izinto ezininzi kunye nemikhwa yokuphila idla ngokuthatha ubomi bethu bemihla ngemihla, kwaye kolu luhlu lweenxalenye ezi-2, siya kujonga indlela yokuphumeza umthambo kwimeko yeklinikhi. Icandelo 2 liza kuqhubeka nenkcazo. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olukhoyo kubantu abaphethwe ziimeko ezingapheliyo ezinxulumene nesifo seLyme. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela engummangaliso xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Indlela yokuphumeza amaqhinga?
UGqr. Alex Jimenez, DC, unikezela: Namhlanje siza kuxoxa ngendlela yokuphumeza izicwangciso kusetyenziswa umthambo njengommiselo. Khumbula, njengokuba sithethile malunga nendlela ukutya okunempilo okugcwele okunesondlo, ukutya okupheleleyo kunokusetyenziswa njengommiselo, sifuna le nzululwazi ukuba iyenze kwisigulana kwaye idale iziphumo kuba kungenjalo, oku liqela nje lezinto ozaziyo kwaye ayisiyiyo into oyaziyo ukuba ungayisebenzisa njani. Ngoko siye saphulaphula; siyazi ukuba yiloo nto uphezu kwayo, ngoko ke masiqalise. Siza kuxoxa ngemiba eqhelekileyo yokuphumeza umthambo njengommiselo kunye neengcamango ezithile esizisebenzisayo ekusebenzeni kwethu. Kwaye ke, ewe, wabelane ngeengcinga eziqaqambileyo nabanye oogxa nabo abafumana iindlela zokwenza lo msebenzi ekusebenzeni kwabo. Into yokuqala esifuna ukwabelana nawe ngayo kuxa usiya kwisigulana kunye nomyalelo wokwenza umthambo, ucinga ukuba isigulana sinomdla, kufuneka uqale uqonde ukuba lo mntu ukhuthazwa njani.
Kuba kuhlala kusengqiqweni ukukhwela i-wave ye-motivation kunokuba uvela kwimbono yokuba yile nto ndiyifunayo kuwe, kwaye kungenxa yoko le nto kufuneka uyenze. Into yokuqala esifuna ukuyibeka apho kukuba ufuna ukuqinisekisa ukuba esi sigulana sinesizathu sokufuna ukuzilolonga. Ngoko kuncinci malunga nemiyalelo kagqirha okanye isincomo somboneleli, kwaye ufuna ukusebenzisana nezigulane zethu ngonyango, oku kuthetha ukuqonda inkuthazo yabo. Ke kubantu abaninzi, zimbini iindlela esinokuqinisa ngazo isiphumo sophumezo olufanelekileyo lomsebenzi. Okokuqala, sifuna ukwandisa ezo zinto zinxulumene nonxibelelwano lomntu nomntu kunye nezigulana zethu. Kwaye ke, inani lesibini, sandise imekobume kwindlela yethu yokusebenza ukuze siphumelele. Kulungile, ke siza kujonga ezi zinto ngokweenkcukacha ngoku.
Ngamanye amaxesha kusebenza kuphela ukuba sibanika umyalelo kwaye sicinge ukuba bafuna ukuwenza. Ke ukuba uJoan Rivers ebesisigulana sakho kwixesha elidlulileyo, esi ibinokuba sisizathu sakhe sokungafuni ukuzilolonga, kwaye kufuneka ukwazi ukuqengqeleka nayo. Makhe sithethe ngendlela esinokukwenza ngayo oko. Oku kusebenza nabaguli, amaqabane, nabantwana; kububulumko ukuphembelela abantu ukuba benze izinto kwaye ubenze bacinge ukuba yingcamango yabo. Ke, ecinga ngeenjongo ezinkulu, uNelson Mandela wasebenzisa lo mgaqo mnye. Ke sifuna ucinge ukuba usebenza nabani kwaye usebenzisana nabani; aba ngabantu bamayeza asebenzayo onokuthi udibane nabo, ngakumbi ukuba ukwindlela yokusebenzela yabucala, nokuba yimali okanye ubulungu bohlobo lokuziqhelanisa, unokubona lobuntu ebantwini.
Khangela abantu
UGqr. Alex Jimenez, DC, unikezela: Ngaba bonke aba bantu bayafana? Akunjalo, njengoko abantu benezizathu ezahlukeneyo zokuzilolonga. Umzekelo, yithi unomntu onesifo esinganyangekiyo ofuna ukuba izandla zakhe zibanjwe okanye ube nabantu abafunda iimagazini zokuqina komzimba ezilandela ezi nkokeli ngendlela yokuphila yonke lens. Kwaye indlela ozibandakanya ngayo nomntu ngamnye kwaba bantu isekwe kwinjongo yabo yokuzilolonga. Ke, umntu ongaphilanga unokuba neenjongo ezahlukeneyo, imiceli mngeni, okanye imida kunendlela yokuphila lens yomntu. Ke qiniseka ukuba uyazi ukuba usebenza nabani, kwaye ukuba ufuna ingcaciso engaphezulu, ncokola nabo ukuze ufumane.
Masithi ulifumene elo nyathelo, kwaye ngoku ukwincoko yokwenyani, "Heyi, makhe sijonge indlela yokufumana le nto yokwenza ukwenza izibonelelo ebomini bakho." Njengoko uqhuba incoko, unokufunda ukusebenzisa imiba ethile yodliwano-ndlebe olukhuthazayo. Ukuqengqeleka ngokuxhathisa, umzekelo, ngamanye amaxesha abantu bathi, “Hayi, andifuni kuzilolonga.” Ke kulo mzekelo, unokuthi, "Kulungile, ukuba awufuni ukuzilolonga kwindawo yokuzivocavoca, zeziphi ezinye iindlela okhe weva ngazo onokufuna ukuziqwalasela?" Masithi yindlela oyivule ngayo kwaye ukhumbule ukuba kusoloko kukho indlela yokuqengqeleka ngokuchasa, kwaye igxile ekwamkeleni igalelo lesigulana. Ubaphendula ngokuthi, “Kulungile, kulungile. Awufuni ukusebenza kwindawo yokuzivocavoca. Ndiyayifumana loo nto,” ngoxa ebonakalisa uvelwano. Abantu abaninzi baye bazama ukusebenza kwindawo yokuzivocavoca, kwaye oomatshini bathanda ukubenzakalisa xa besetyenziswe ngendlela engafanelekanga, beboyikisa, okanye isixhobo asenzelwanga ubungakanani babo.
Gxininisa Nezigulana Zakho
UGqr. Alex Jimenez, DC, unikezela: Abantu abaninzi bafuna ukukuphepha ukwenza umthambo; le yenye yezinto ezininzi ezicaphukisayo kuba uziva ukuba izixhobo kufuneka zenziwe kuwe. Ke qaphela ukuba unokuvelana ngaphandle kokugweba kwaye uqengqeleke ngokuxhathisa kwaye uqinisekise ukuba bayaqonda ukuba uyalivuma igalelo labo malunga nale meko. Ezi zinto zinengqondo kuwe. Uninzi lwethu alunakuqeshwa oku kangangoko ukukhuthaza izigulana zethu ukuba ziphumeze umthambo njengenxalenye yemisebenzi yazo yemihla ngemihla. Eyona nto ibalulekileyo necacileyo kukuyeka ukuphikisana nesigulana sakho. Kuba yonke into eya kudala abantu abaninzi kukuxhathisa ngakumbi, ke ukuba bathi, "Heyi, andifuni kuzilolonga ngoku," unokuthi, "Ngaba ungakulungela ukuthetha malunga nokuzilolonga njengenjongo ngelixa elizayo?"
Kwaye ukuba bathi, "Ewe, kufuneka ndigqibe uDisemba," ungaphendula ngokuthi, "Kulungile, kulungile, masilandele nam ngoJanuwari. Ngaba oko kusebenza kuwe?" Ngoko kwakhona, ukuphepha ukuxambulisana nokubonakalisa uvelwano kunokwenza iingqondo zabantu zikhululeke kuze kuthintele ukuxhathisa. Enye into eyenziwa ngabantu abaninzi xa kuziwa ekuphumezeni umthambo njengenxalenye yendlela yabo yesiqhelo kukuphuhlisa ukungangqinelani. Ngoko ngamanye amaxesha, abantu bathetha izinto ezingqubanayo nemikhwa yemihla ngemihla abasele beyilandela. Ke banokuthi, "Ewe, ndifuna ukuzilolonga kuba andifuni kuthabatha iyeza le-statin, kodwa andinalo ixesha lokuzilolonga." Ke kulapho ubanceda baqonde njengokuba uqonda ukuba umthambo yenye yeendlela eziphambili zokunciphisa imfuno yakho yamayeza e-statin. Kwaye ufumana ukuba ukuba siyayishiya le cholesterol ngendlela eyiyo, iya kubangela umngcipheko ngakumbi kwizigulana zakho. Kodwa kwangaxeshanye, ixesha libalulekile. Ke uza neengcinga ezithile ukunceda izigulana zakho kwaye ubandakanye umthambo njengesiqhelo.
Phuhlisa isicwangciso
UGqr. Alex Jimenez, DC, unikezela: Khumbula ukuba akunyanzelekanga ukuba usombululele umntu yonke into. Unokubeka izinto ngaphandle njengokuphuhlisa ukungangqinelani kwisigulana kwaye emva koko uvumele isigulana ukuba sivelise izisombululo ezisebenzayo. Ke ngokunjalo ukuxhasa ukuzimela. Oku kuthetha ukuba asiyi kutshintsha indlela yokuziphatha. Isigulana siso ekufuneka sitshintshe indlela yokuziphatha, kwaye ukuqonda kwabo amandla abo okutshintsha ukuziphatha kwabo kubalulekile. Ke nantoni na onokuyenza ukubonisa izinto ezilungileyo, yazisa nantoni na abayenzileyo, nokuba ifana, “Heyi, intle into yokuba uthenge iiteki. Ndiyaqonda ukuba awenzanga nto sixoxe ngayo; ubomi buye kwenzeka. Ndifuna ukukubulela ngokufumana iiteki kuba oko kwenza kube lula ukuqala isicwangciso ngoku. ” Ngoko xhasa ukuzimela xa kunokwenzeka. Ngoku eminye imiqobo ebonakalayo igcina umntu ekufuneni ukuphumeza umthambo.
Amaxesha amaninzi ikwinqwelomoya yengqondo okanye ngokwasemzimbeni. Ke nazi izisombululo esizidwelise kwimiqobo yengqondo eqhelekileyo esiyibonileyo. Abanye abantu abafuni ukuba sesidlangalaleni ngenxa yokuxhalabela inkangeleko yomzimba. Ke, bahlala besiya kuhlobo olukhethekileyo lwejimu ukuba bafuna ukuya kwindawo yokuzivocavoca, okanye banokwenza iividiyo zasekhaya okanye umqeqeshi wobuqu. Ngamanye amaxesha kuyadika, kwaye bahlala bencwina kwaye bancwine ngayo xa besenza umthambo; nangona kunjalo, ukuba benza imithambo eyonwabisayo njengokudanisa okanye ukuqubha, baya kukhuthazeka ngakumbi kwaye baqalise ukutshintsha inkqubo yabo yemithambo iveki yonke. Unokwenza ezi zinto nangona ufuna ulwazi olungakumbi okanye ukuzithemba ngokuzenza ngokuchanekileyo okanye ngexesha.
Faka uMqeqeshi okanye uMqeqeshi wezeMpilo
UGqr. Alex Jimenez, DC, unikezela: Kulapho unokufuna ukuzisa umqeqeshi wezempilo okanye umqeqeshi wobuqu, kunye nemiqobo yomzimba enokuthi inxibelelene nomntu ongakhange enze mthambo ixesha elide kwaye ucinga ukuba ubasusile ukuze akwazi ukuqalisa umthambo. Cwangcisa, mhlawumbi kukho iindlela onokuthi, "Kulungile mamela, ndifuna uhambe kwinqanaba eliphantsi ukuqala ngalo, kwaye uyazi, kwinyanga ezayo ndingathanda ukuba wakhe amanyathelo amabini angama-5,000 ngosuku. ” Oku kunokuba yinkqubo emiselwe iintsuku ezintathu ngeveki, iintsuku ezine ngeveki, okanye nantoni na ogqiba ngayo kunye nokwenza loo msebenzi kwisigulana. Leyo isenokuba yenye yeendlela zokusebenza kwizithintelo zomzimba okanye ezibonwayo ngokwasemzimbeni. Kwaye ke kusenokubakho abantu abanemiqobo yexesha lokwenyani. Ke iindlela ezimbini zokusingatha oku; kukwandisa iNEAT okanye iHIIT yokuzilolonga.
Le inokuba yimisebenzi elula esiyenzayo imini yonke, njengokuthatha izitebhisi, ukupaka izithuthi kude lee, ukuhamba ngexesha lesidlo sasemini, nokuba nedinga lokuhamba kunye neentlanganiso. Ngelixa ubukele umabonwakude ngokuhlwa, unokumpompa iintsimbi zasimahla kwigumbi lakho lokulala okanye kwigumbi lokuhlala. Okanye ukuba banomdla ngakumbi kwaye bavulekele ukuthatha uqeqesho lwe-HIIT, leyo inokuba yindlela yokufumana i-cardio kunye neempawu zoqeqesho lwamandla emzimbeni. Okulandelayo, sifuna ukuxoxa ngeemeko ezahlukeneyo esinokuba nazo malunga nezakhiwo zee-ofisi zethu ezixhasa umiliselo. Imeko eqhelekileyo kukuba ufuna umntu ozinikeleyo endlwini ukunceda abantu baphumeze ummiselo wokuziqhelanisa.
Sebenzisa iZibonelelo
UGqr. Alex Jimenez, DC, unikezela: Kulungile, ke ukuba ungumboneleli, umqeqeshi wezempilo, kunye nomqeqeshi wobuqu, sifuna ukuba uthathele ingqalelo ukusebenzisa izixhobo. Kuya kufuneka uqaphele imida yakho ngokwemiqathango yokungakwazi ukuba yinto yonke kuye wonke umntu kodwa usebenzisa izixhobo zakho ngokufanelekileyo. Kuba asikwazi ukuyila imida exineneyo kangangokuba awenzi uhlobo lweofisi oyifunayo, oko kuthetha leyo ebandakanya imigqaliselo yomthambo. Ke siza kuthetha malunga nomsebenzi we-ofisi kunye negridi yokuzivocavoca kunye nendlela esiza kusebenza ngayo noluntu lwasekhaya, abaqeqeshi bomntu, kunye neendawo zokuzivocavoca ukuze sibhekiselele. Kwaye sibaqeqeshe ukuba bajonge ummiselo wethu wokuzilolonga njengesikhokelo nangona singabambisani nabo ngokusemthethweni. Basebenzisa le miyalelo njengendlela yokunxibelelana ngeenjongo zethu. Nazi ezinye izixhobo esizisebenzisayo esiza kwabelana ngazo.
Kwaye ke, ngakumbi kumaxesha athile anje ngoku, sikwabhekiselele kwimithombo ye-intanethi. Ke lo myalelo wokuzilolonga weofisi wenziwa liqela lethu, kwaye sanikezela ngesi sixhobo kwizigulane zethu. Siyabakhuthaza ukuba bafumane umhlobo eofisini okanye ekhayeni labo kuba kuyonwabisa ngakumbi. Kukho idatha yokucebisa ukuba xa usenza umthambo kwifomathi yentlalo, Njengokuthatha inxaxheba kwimidlalo yeqela, kudala izibonelelo ezingaphezulu kunokwenza umdlalo womntu ngamnye okanye ukuba kwindawo yokuzivocavoca ngee-AirPods ezigxile kuwe kuphela. Ke kukho lo mbutho apho ukuba nentlalontle kwirejimeni yakho yokuzilolonga kwandisa izibonelelo. Cwangcisa izikhumbuzi kwifowuni yakho xa useofisini ukwenza le mizobo yemizuzu emihlanu.
Kwaye ke sikwanalo ikhonkco elikwi-intanethi apho abaqeqeshi bethu kunye nabaqeqeshi bezempilo babonisa iifomu ezifanelekileyo kunye nohlengahlengiso kolu qeqesho lweofisi. Kwaye ke, kunjalo, xa sele unike nasiphi na isibonelelo, nokuba lo ngumyalelo wokuzilolonga weofisi okanye naluphi na olunye uncedo, misela kunye nesigulana ukuba sifuna ukwenza ntoni malunga noku. Asifuni kunika lo myalelo kagqirha kwaye sithi siyathemba ukuba uyasebenza. Umbuzo ophambili ngowokuba uyafuna ukuba noxanduva lokuphendula? “Hee, ungabuya uzosibona emva kwenyanga, sibone ukuba uphi na?” Okanye, "Hee, ungacinga ngokuyisa kweli nqanaba lilandelayo emva kwenyanga ukuba uziva ulungile kwaye ubuye uzosibona kwiinyanga ezimbini?" Okanye, "Hee, xa sele ugqibile ngale nto, kutheni singathethi kwiinyanga ezimbini ukuba sijonge kwakhona i-lipids yakho kwaye wazi ukuba wenze iqhuma kwinombolo yakho ye-LDL ukuze sikwazi ukuthoba idosi ye-statin yakho okanye ufumane. uphume kwi-statin. "
Ngoko ke asikucebisi ukwenza umyalelo wokuziqhelanisa kunye nokuwushiya uvulekile ngokwemiqathango yokulandelela; yenze njengawo nawuphi na ummiselo; ukuba ubunokubeka umntu kwi-statin, uya kulandela kunye naye. Ke ngolo hlobo, uya kulandela umntu ommisele umyalelo wokuzilolonga. Kwakhona, iyasebenza ngokwenene. Inokwenziwa nokuba usebenza eofisini, kwiofisi yasekhaya, okanye awusebenzi eofisini kodwa usebenza endlwini. Ke ikwi-IFM toolkit yakho. Kwaye inoMvulo ukuya kuLwesihlanu, igridi yesibhozo ukuya kweyesihlanu yezinto ozenzayo evekini. Ke iyahlula imithambo kwaye iyenze, ukuze onke amaqela akho emisipha adityaniswe kusetyenziswa izinto onazo eofisini okanye kwikhaya eliqhelekileyo.
Ncebisana Nezigulana Zakho
UGqr. Alex Jimenez, DC, unikezela: Ke intle kubantu “Andazi ukuba mandenze ntoni”, kwaye sisiqalo esihle kubantu abahleliyo. Emva koko unokuqwalasela nayiphi na iteknoloji enomdla kuwe. Nazi ezinye ezicetyiswe ngumqeqeshi wethu wezempilo kunye nomqeqeshi wobuqu ngokusekelwe kwiinjongo zesigulana. Basenokuba bazama ukuqhuba i-5k, emva koko bafumane i-app enokuthi ibasebenzele apho. Okanye banokubandakanya i-yoga ukuze basebenze ekufikeleleni kwemizimba yabo yengqondo okanye ukuguquguquka. Unokwenza ukuba ube kuhlobo lokuzilolonga ukuba banomdla kwi-HIIT, yoga, okanye kwiPilates. Kwakhona, fumana itekhnoloji oyonwabelayo, kwaye uzijonge ngokwakho. Okanye unokwenza iphepha elincinci lokukopela elinokuthi linikezelwe okanye libekwe njenge template. Nantsi into ebalulekileyo esifuna uyithathele ingqalelo ukuba usafuna ukuyenza.
Kubizwa ngokuba ngabathunywa. Oku akunakwenziwa wedwa; lo ngumzamo weqela wokuvumela umntu ukuba abe neqela lokubaxhasa kwaye bancede ukuphucula impilo yabo kunye nohambo lwabo oluhle. Ngoku, oku kwenziwa kukhathalelo lwezempilo kuyo yonke indawo. Kubanyangi bokuphefumla, abantu abaninzi baya kwenza umsebenzi abawuthunyiweyo kumboneleli wezempilo. Ngoko ke lugqithiselo nje loxanduva lokusebenza kokhathalelo lwesigulane. Ngoku, khumbula ukuba isenziwa phantsi koxanduva lomboneleli. Kuya kufuneka uthathele ingqalelo ukuba amazwe ahlukeneyo kunye neekhontrakthi ze-inshurensi zinokuba nee-nuances ezincinci malunga nokuba zifuna ukuba wenze njani abathunywa. Sekunjalo, siyazi ukuba imikhwa itshintshile, yaye sifuna uncedo ukuze sihambisane nayo ukuze sihlangabezane nemfuneko.
Ke singasiphathisa njani isigulana? Besiya kuvavanywa ngokucokisekileyo, njengokuthatha ii-BMIS/BIAs zabo ngoMatshini we-Inbody, emva koko siye kuthotho lweemvavanyo zamayeza asebenzayo ukufumanisa ukuba yeyiphi imiba okanye iiprofayili zomngcipheko ezidlulanayo ezibachaphazelayo. Emva koko ugqirha kunye nababoneleli bezonyango abanxulumene nabo baya kuphuhlisa isicwangciso sonyango lomntu ngamnye kweso sigulana esibandakanya ukutya okunempilo kunye nenkqubo yokuzilolonga ukuze balandele.
isiphelo
UGqr. Alex Jimenez, DC, unikezela: Ukwenza olu tshintsho luncinci kunenzuzo kwixesha elide malunga nempilo yomntu kunye nohambo olusempilweni. Kusenokuthabatha ixesha ukuqhelana nenkqubo yesiqhelo, yaye maxa wambi isenokudimaza. Nangona kunjalo, ukufumana into esebenzayo nengasebenziyo nesigulana kunye nokwenza olu tshintsho kunokukhokelela kwisisombululo esingcono esiluncedo kumntu.
isikhanyeli
by UGqr Alex Jimenez | Chiropractic, Physiology yabantu
Ukugcina inkqubo ye-musculoskelet yomzimba kunye nokugcina yomelele kunokwenziwa nge-chiropractic kunye nokulawula impilo yonke jikelele. Le nkqubo ibandakanya:
- Amathambo
- izihlunu
- Tendons
- IiLigaments
- Izicubu ezithambileyo
Zonke ezi zisebenza kunye ukuxhasa ubunzima bomzimba kunye nokuvumela ukuhamba. Ukwenzakala, izifo kunye nokwaluphala kunokubangela ukuqina, intlungu, kunye neminye imiba ngokuhamba, umsebenzi onokukhokelela kwiimeko ezahlukeneyo kunye / okanye izifo.
Inkqubo yemisipha
I-skeleton ibonelela ngesakhelo semisipha kunye nezinye izicubu ezithambileyo. Ukusebenza kunye, baxhasa ubunzima bomzimba, banceda ukugcina ukuma okufanelekileyo kunye nokukwazi ukuhamba. Ukuphazamiseka kunye neemeko ezahlukeneyo kunokukhokelela kwiingxaki ngenkqubo ye-musculoskelet. Oku kubandakanya:
- Ukuguga
- Ukulimala
- Ukungafani okuzalwa (ukukhubazeka kokuzalwa)
- Izifo
- Zonke zinokubangela intlungu kunye nokunciphisa ukunyakaza.
Ukugxininisa kwimpilo yonke kunye nokugcina kuya kugcina inkqubo ikwimo ephezulu. Oku kwenziwa ngu:
- Ukutya ukutya okunokulinganisela okunempilo
- Ukugcina ubunzima obunempilo
- Ukuzilolonga rhoqo/ukuzilolonga
- Ukuxhaswa kwe-Chiropractic kuya kuthatha umzimba ukuya kumanqanaba aphezulu ezempilo.
Isebenza njani le nkqubo?
Inkqubo yemithambo-luvo liziko lomyalelo elingundoqo lomzimba. Ilawula ukunyakaza kwezihlunu ngokuzithandela. Izihlunu zokuzithandela zilawulwa ngenjongo. Amaqela emisipha emikhulu asetyenziselwa ukwenza imisebenzi efana nokuphakamisa into enkulu. Amaqela amancinci asetyenziselwa iintshukumo, njengokucofa iqhosha. Intshukumo/intshukumo yenzeka xa:
- Inkqubo ye-nervous ebandakanya ingqondo kunye nemithambo-luvo, idlulisela umqondiso wokuvula i-skeletal / imisipha yokuzithandela.
- I-fibers ye-muscle ikhontrakthi / ixesha ekuphenduleni umqondiso.
- Xa i-muscle isebenza, idonsa kwi-tendon.
- Iitendon zincamathelisa izihlunu emathanjeni.
- Ithenda itsala ithambo, ivelisa intshukumo.
- Ukuze umsipha uphumle, inkqubo ye-nervous ithumela omnye umqondiso.
- Lo mqondiso ubangela ukuba izihlunu / izihlunu ziphumle / zingasebenzi.
- Isihlunu esikhululekile sikhupha uxinzelelo
- Ithambo lihanjiswa kwindawo yokuphumla.
Iinxalenye zenkqubo
Inkqubo ye-musculoskeletal isebenza ukunceda ukuma, ukuhlala, ukuhamba, ukugijima kunye nokuhamba ngokubanzi. Umzimba omdala unamathambo angama-206 kunye nezihlunu ezingaphezu kwama-600. Ezi zidityaniswe yi-ligaments, i-tendon, kunye nezicubu ezithambileyo. Amalungu enkqubo ngala:
Amathambo
Amathambo axhasa umzimba, akhusela amalungu kunye nezicubu, agcina i-calcium, amafutha kwaye avelise iiseli zegazi.
- Iqokobhe lethambo langaphandle ligqume iziko elinesiponji.
- Amathambo abonelela ngesakhiwo kunye nefom kumzimba.
- Basebenza kunye imisipha, imisipha, iintambo, iigaments, kunye nezinye izihlunu ezidibeneyo ukunceda ekuhambeni.
I-Cartilage
Olu luhlobo lwethishu edibeneyo.
- I-Cartilage inikeza umqamelo kumathambo ngaphakathi kwamalungu, ecaleni komqolo, kunye ne-ribcage.
- Iqinile kwaye iyirabha.
- Ikhusela amathambo ekukhuhlaneni omnye komnye.
- Ikwafumaneka nakwi impumlo, iindlebe, izinqe kunye nemiphunga.
Amalungu
Amathambo ayahlangana aze enze amalungu.
- Abanye banoluhlu olukhulu lokunyakaza, umzekelo, ibhola kunye ne-socket joint shoulder.
- Abanye, njengedolo, bavumela amathambo ukuba abuyele emva naphambili kodwa angajiki.
izihlunu
Zonke izihlunu zenziwe ngamawaka eentsinga.
- Izihlunu zivumela umzimba ukuba uhambe, uhlale ngokuthe tye, kwaye uhlale ungashukumi.
- Ezinye izihlunu zinceda ngokubaleka, ukudanisa, nokuphakamisa.
- Ezinye zezokubhala, ukubopha into, ukuthetha, nokuginya.
IiLigaments
- Iiligaments zenziwe nge-collagen fibers eqinile
- Badibanisa amathambo kwaye banike uzinzo kumalungu.
Tendons
- I-tendon zidibanisa imisipha emathanjeni.
- Zenziwe nge-fibrous tissue kunye ne-collagen
- Ziqinile kodwa azinwebekanga.
Iimeko kunye nokuphazamiseka
Iimeko ezahlukeneyo zinokubangela iingxaki nge-musculoskeletal system. Zinokuchaphazela indlela umntu ahamba ngayo. Ezona zizathu zixhaphakileyo zokudumba, iintlungu, kunye nemiba yokushukuma zezi:
Ukuguga
- Ngenkqubo yokuguga yendalo, amathambo alahlekelwa ukuxinana.
- Amathambo amancinci anokukhokelela kwi-osteoporosis kunye nokwaphuka kwamathambo / amathambo aphukileyo.
- Njengoko umzimba ukhula, izihlunu zilahlekelwa bubunzima bazo, kwaye i-cartilage iqala ukuhla.
- Oku kunokukhokelela kwiintlungu, ukuqina, kunye nokunciphisa uluhlu lwentshukumo.
- Emva kokulimala, umntu unokungapholi ngokukhawuleza.
Arthritis
Iintlungu, ukuvuvukala, kunye nokuqina kwamalungu kubangelwa yi-arthritis.
- Abantu abadala kunokwenzeka ukuba babe ne-osteoarthritis. Oku kuvela kwi-cartilage ngaphakathi kwamalungu aphukayo. Nangona kunjalo, imeko inokuchaphazela abantu bayo yonke iminyaka.
- Ezinye iintlobo ze-arthritis nazo zibangela intlungu kunye nokuvuvukala. Oku kuquka:
- Irheumatoid arthritis
- I-Ankylosing spondylitis
- Gout
Iingxaki zangaphambili
- Iintlungu zangasemva kunye ne-muscle spasms zingabangela ukuxhatshazwa kwemisipha okanye ukulimala, umzekelo, i-disc ye-herniated.
- Ezinye iimeko ezifana ne-spinal stenosis kunye ne-scoliosis zingabangela iingxaki zesakhiwo ngasemva.
- Oku kunokukhokelela kwiintlungu kunye nokuhamba okulinganiselweyo.
Cancer
- Iintlobo ezahlukeneyo zomhlaza zichaphazela inkqubo ye-musculoskeletal system, umzekelo, umhlaza wamathambo.
- Amathumba akhula kwiithishu ezidibeneyo eyaziwa ngokuba sarcomas kunokubangela intlungu kunye neengxaki zokuhamba.
Ukuzalwa okungaqhelekanga
Ukuzalwa okungaqhelekanga kunokuchaphazela ukwakheka komzimba, ukusebenza kunye nenkangeleko. Umzekelo, i-clubfoot yimeko eqhelekileyo ye-musculoskeletal enokuthi iintsana zizalwe nazo. Ibangela ukuqina kunye nokunciphisa uluhlu lokunyakaza.
Izifo
Uluhlu olubanzi lwezifo lunokuchaphazela amathambo, imisipha, kunye nokusebenza kwezicubu ezidibeneyo.
- Umzekelo, osteonecrosis kubangela ukuba amathambo onakalise kwaye iiseli zife.
- Ezinye iziphazamiso, ezifana ne-fibrous dysplasia kunye nesifo se-brittle bone, kubangela ukuba amathambo aphuke / aphuke ngokulula.
- Iimeko ezichaphazela imisipha ye-skeletal zaziwa ngokuba yi-myopathies ibandakanya iintlobo ze-muscular dystrophy.
Ukulimala
- Zonke iintlobo ze nzakala inokuchaphazela amathambo, imisipha, i-cartilage, kunye nezicubu ezixhumeneyo.
- Ukwenzakala kunokwenzeka ngenxa yokusetyenziswa ngokuphindaphindiweyo. Imizekelo ibandakanya:
- I-Carpal tunnel syndrome, i-Bursitis, kunye ne-Tendinitis
- Utywala
- Iinyembezi zemisipha
- Amathambo ophukileyo
- Ukulimala kwiintambo, iigaments kunye nezinye izicubu ezithambileyo kunokukhokelela kwiimeko ezingapheliyo.
Ukugcina impilo ye-musculoskelet
- Iindlela ezicetyiswayo zokugcina inkqubo ye-musculoskelet esempilweni kukugcina amathambo kunye nezihlunu zisempilweni ngokufumana:
Ukuzilolonga rhoqo kunye nokuzilolonga
- Oku kubandakanya ukuzivocavoca kobunzima obudibeneyo kunye nemisebenzi ye-cardiovascular. Ukomeleza imisipha kuya kuxhasa amalunga kunye nokukhusela / ukukhusela umonakalo.
Ukulala ngendlela efanelekileyo
- Oku kwenzelwa ukuba amathambo kunye nezihlunu zikwazi ukuchacha kwaye zakhe kwakhona.
Gcina isisindo esifanelekileyo
- Ubunzima obongezelelweyo bubeka uxinzelelo kumathambo kunye namalungu.
- Oku kubangela iingxaki ezahlukeneyo zempilo.
- Ukuba kukho ubunzima obongezelelweyo, kuyacetyiswa ukuba udibane nomqeqeshi wezempilo kunye nesondlo malunga nesicwangciso sokunciphisa ubunzima bomntu.
- Banokunceda ukwenza ukhetho lokutya okunempilo okuya kwenza amathambo aqinileyo kunye ziquka ukutya okuchasene nokudumba.
Yeka ukusebenzisa icuba
- Ukutshaya kunciphisa ukuhamba kwegazi emzimbeni.
- Amathambo, izihlunu, kunye nezicubu ezithambileyo zifuna ukujikeleza kwegazi ngokufanelekileyo ukugcina impilo.
Uhlengahlengiso oluqhelekileyo lwe-chiropractic
- Uhlengahlengiso luya kunceda ukugcina ulungelelwaniso lomzimba kunye nokulungelelaniswa.
- Oku, kunye noluleko olucetyiswayo kunye nokuzivocavoca, kuya kuwuthatha umzimba ube sempilweni.
Ukwakhiwa komzimba osempilweni
Ubunzima bomzimba Squat
Lo ngowona mthambo ubalaseleyo wokwakha amandla omzimba asebenzayo jikelele. Amaqela emisipha asebenzayo aquka:
- IiQuadriceps
- hamstrings
- Uzuko
- Izibilini ezinzulu
- Abaqweqwedisi be-hip
- Ii-Rotators ze-Hip
I-squats isebenza phantse zonke izihlunu emilenzeni. Oku kwakhona kwakha amandla angundoqo ukunceda ngeentshukumo zemihla ngemihla njengokutyhala, ukutsala, kunye nokuphakamisa. Akukho mfuneko yokulayisha ubunzima obongezelelweyo ngasemva ukuze uzuze kulo msebenzi. Ukusebenzisa ubunzima bomzimba ngumsebenzi ogqibeleleyo. Oku kunokwenziwa ngeendlela ezininzi ukuhluka emva kokuba amandla enziwe. Injongo kukugqalisela kuhlobo olungqongqo lwempumelelo enkulu.
- Iinyawo kufuneka ziqelelene ngobubanzi bamagxa.
- Goba esinqeni
- Musa ukuvumela amadolo adlule kwiinzwane.
- Yehlisa umzimba de amathanga ahambelane nomgangatho
Ucaphulo
Umbutho waseMelika weChiropractic. Iinyaniso zentlungu emva kunye neNkcazo. Ifikeleleke nge-1/5/2021.
Amaziko oLawulo noThintelo lweZifo. Isifo samathambo. Ifikeleleke nge-1/5/2021.
Amaziko oLawulo lweSifo kunye noThintelo. I-Arthritis-Related Statistics. Ifikeleleke nge-1/5/2021.
Amaziko oLawulo noThintelo lweZifo. Iingxaki ze-Musculoskeletal ezinxulumene nomsebenzi kunye ne-Ergonomics. Ifikeleleke nge-1/5/2021.
Iincwadi zeMerck. Iimpembelelo zokuguga kwi-Musculoskeletal System. Ifikeleleke nge-1/5/2021.
Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. Izihlunu ezisempilweni zibalulekile. Ifikeleleke nge-1/5/2021.
