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Amandla kunye nokomelela

UQeqesho lwaMandla kunye nokomelela kweklinikhi yangasemva. Ezi ntlobo zeenkqubo zokumisela iimeko zezo zombini iimbaleki kunye noluntu ngokubanzi. Banokufikelela kumanqanaba aphezulu amandla obuqu kunye nokomelela, okubenza bakwazi ukufikelela kwiinjongo zabo zokomelela. Amandla achazwa njengamandla okwenza amandla amaninzi ngokukhawuleza. Iyafuneka kwiintshukumo zeembaleki ezinje ngokuzilolonga (ukucoca & ukuxhuzula), ukujinga ilulwane, iklabhu yegalufa, irakethi yentenetya, kunye nokubaleka kwindawo yokuwisa.

Amandla afuna amandla kunye nesantya ukuphuhlisa amandla. Amandla ngumlinganiselo we-force muscle / s unokusebenza ngokuchasene nomthwalo wangaphandle. Uvavanyo olunye lwe-rep luphezulu lwenziwa apho abantu bavavanya obona bunzima bukhulu banokubuphakamisa ngelixa begcina imo efanelekileyo. Isantya sokunyakaza asibalulekanga kuvavanyo lwamandla. UDkt Alex Jimenez unikeza ingqiqo kwiindlela ezahlukeneyo kunye nokuzivocavoca kwaye uchaza ingozi enokwenzeka yokulimala kuqeqesho lwamandla ngokusebenzisa amanqaku akhe amaninzi.

I-Overtraining Syndrome: I-El Paso Back Clinic

I-Overtraining Syndrome: I-El Paso Back Clinic

by | Amandla kunye nokomelela, Ukulala Ucoceko

Abantu ngabanye banokuba nomdla kakhulu wokuzilolonga. Nangona kunjalo, uqeqesho rhoqo umzimba ngaphandle kokuthatha ixesha elaneleyo lokuphumla nokubuyisela kwakhona kunokuchaphazela iimbaleki kunye nabathandi bokuqina ngokomzimba nangokwengqondo kwaye bakhokelela kwi-syndrome yokugqithisa. Uqeqesho olugqithisileyo lunokubangela ukuncipha kokusebenza komzimba kwezemidlalo okunokuhlala ixesha elide, ngamanye amaxesha kuthatha iiveki okanye iinyanga ezininzi ukubuyisela. Abantu abangafundiyo ukulawula ukuzilolonga ngokugqithisileyo banokuba nokwenzakala kunye nezigulo eziqhelekileyo kunye nosulelo. Kwaye iziphumo zengqondo zingakhokelela ekutshintsheni isimo sengqondo esibi. Funda imiqondiso kunye nendlela yokunciphisa umva ukukhusela ukulimala kunye / okanye ukudinwa.

I-Overtraining Syndrome: Iqela le-EP's Chiropractic Injury Team

I-Overtraining Syndrome

Iimbaleki kunye nabathandi bokuqina komzimba bahlala bezilolonga ixesha elide kwaye nzima kunomndilili ukufikelela kwincopho yokusebenza. Nabantu abasaqalayo ukwenza umthambo banokutyhala imida yabo njengoko bezama ukufumanisa ukuba yintoni ebasebenzelayo. Oku kuthetha ukuthathela ingqalelo oku kulandelayo:

  • Icala lengqondo loqeqesho.
  • Indlela yokufumana kwaye uhlale ukhuthazwa.
  • Indlela yokuseka inkqubo ekhuselekileyo nesebenzayo kunye ne-cardio elinganiselayo kunye nokuqeqeshwa kwamandla.
  • Ungakuphepha njani ukutsiba ukuzilolonga xa izinto zisiphazamisa.
  • Ukuzivocavoca kakhulu yimpazamo abaninzi abaqalayo abayenzayo, bazibeka emngciphekweni wokulimala.

I-Overtraining syndrome kuxa umzimba uhamba kwaye uziva:

  • Ukudinwa kakhulu.
  • Iingxaki zokusebenza komzimba.
  • Iimvakalelo ziyatshintsha.
  • Ukuphazamiseka kokulala.
  • Eminye imiba ngenxa yokusebenza okanye ukuqeqesha kakhulu kunye / okanye kunzima ngaphandle kokunika umzimba ixesha elaneleyo lokuphumla.

Ukuzilolonga ngokugqithisileyo kuqhelekile phakathi kweimbaleki eziqeqesha ngaphaya kwamandla emizimba yazo yokubuyisela, ngokuqhelekileyo xa zilungiselela ukhuphiswano okanye umsitho. Ukulungelelaniswa kweembaleki kunye nabanomdla kufuna ukulingana phakathi komsebenzi kunye nokubuyisela.

Izimpawu kunye neMpawu

Kukho imiqondiso emininzi ekufuneka ijongwe, kwaye ezona mpawu zixhaphakileyo zezi:

  • Izihlunu ezithambileyo okanye ukuqaqamba kwamalungu, iintlungu ngokubanzi, kunye neentlungu.
  • Ukunciphisa umthamo woqeqesho, ukuqina, okanye ukusebenza.
  • Ukunqongophala kwamandla, ukudinwa rhoqo, kunye/okanye nokudinwa.
  • Inkungu yobuchopho.
  • Insomnia.
  • Ukunciphisa ukutya okanye ukunciphisa umzimba.
  • Ukuphelelwa ngumdla womdlalo okanye umthambo.
  • Ukubetha kwentliziyo okungaqhelekanga okanye isingqi sentliziyo.
  • Ukwanda kokwenzakala.
  • Ukwanda kweentloko.
  • Ukuziva udakumbile, unexhala, okanye ucaphuka.
  • Ukungasebenzi kakuhle ngokwesondo okanye ukunciphisa umdla wokwabelana ngesondo.
  • Ukungakhuseleki okuphantsi kunye nokunyuka kweengqele kunye nomqala obuhlungu.

Thintela Uqeqesho Olugqithisileyo

  • Ukuqikelela ukuba kukho umngcipheko woqeqesho olugqithisileyo kunokuba luqilima kuba wonke umntu uphendula ngokwahlukileyo kwiindlela ezahlukeneyo zoqeqesho.
  • Abantu kufuneka batshintshe uqeqesho lwabo lonke kwaye bacwangcise ixesha elaneleyo lokuphumla.
  • Abantu abakholelwa ukuba banokuqeqeshwa kanzima kufuneka bazame ezi zicwangciso zilandelayo zokuthintela i-syndrome yokugqithisa.

Qaphela Ukutshintsha Kwengqondo Neemvakalelo

Iindlela zikhona zokuvavanya ukuqeqeshwa ngokugqithisileyo ngokufanelekileyo.

  • Omnye uthatha ingqalelo yeempawu zengqondo kunye neempawu ezinxulumene notshintsho kwimeko yengqondo yomntu kunokuba luphawu.
  • Ukunciphisa iimvakalelo ezintle zokuzilolonga, imisebenzi yomzimba, kunye nemidlalo.
  • Ukonyuka kweemvakalelo ezingakhiyo, njengokudakumba, umsindo, ukudinwa, nokucaphuka, kunokuvela emva kweentsuku ezimbalwa zoqeqesho olumandla.
  • Ukuba ezi mvakalelo kunye neemvakalelo ziqala ukuvela, lixesha lokuphumla okanye ukucofa ukuqina.

Ilog yoQeqesho

  • Ilog yoqeqesho ephawula indlela umzimba oziva ngayo yonke imihla.
  • Inokunceda abantu baqaphele ukuthambekela okuhlayo kunye nokuncipha komdla.
  • Oku kunokunceda abantu bafunde ukumamela imiqondiso yemizimba yabo kwaye baphumle xa kuyimfuneko.

Beka iliso kwiNtliziyo yeNtliziyo

  • Enye inketho kukulandelela utshintsho kwizinga lentliziyo ngexesha.
  • Lawula izinga lokubetha kwentliziyo xa uphumle kunye nokuqina okuthe ngqo kwemithambo ngelixa uziqeqesha, kwaye uyirekhode.
  • Ukuba izinga lokubetha kwentliziyo liyenyuka xa uphumle okanye ugxininise, oku kunokuba luphawu lomngcipheko, ngakumbi ukuba iimpawu ziyavela.
  • Landelela izinga lokuphumla kwentliziyo qho kusasa.
  • Abantu ngabanye banokuthatha i-pulse ngesandla imizuzwana engama-60 ngokukhawuleza emva kokuvuka.
  • Abantu ngabanye banokusebenzisa imonitha yentliziyo okanye ibhendi yokomelela.
  • Nakuphi na ukunyuka okuphawulweyo ukusuka kwisiqhelo kunokubonisa ukuba umzimba awukalulami ngokupheleleyo.

impatho

Ukuphumla kunye nokuBuyisa kwakhona

  • Nciphisa okanye uyeke umthambo kwaye uvumele ingqondo nomzimba iintsuku ezimbalwa zokuphumla.
  • Uphando malunga nokuqeqeshwa ngokugqithisileyo lubonisa ukuba ukuphumla ngokupheleleyo lolona nyango luphambili.

Thatha Iintsuku Zokuphumla ezongezelelweyo

  • Ukuqala nantoni na entsha kuya kwenza umzimba ube buhlungu.
  • Zilungiselele iintlungu kwaye uthathe iintsuku zokuphumla ezongezelelweyo xa kufuneka.
  • Umzimba awuyi kuba namazinga afanayo wamandla imihla ngemihla okanye iveki ukuya ngeveki.

Qhagamshelana nomqeqeshi

  • Andiqinisekanga ukuba ungaqala ngaphi okanye ungajongana njani nokusebenza ngokukhuselekileyo.
  • Eli lixesha lokudibana nochwephesha onokujonga imbali yomzimba kunye neyonyango, inqanaba lokuqina, kunye neenjongo.
  • Banokuphuhlisa inkqubo elungiselelwe ukuhlangabezana neemfuno ezithile.

Izondlo kunye nokuQinisa amanzi

  • Gcina i-hydration ephezulu yomzimba kunye ne-H2O eninzi / amanzi kunye neziselo ezibuyisela amanzi, imifuno kunye neziqhamo.
  • Ukuhlala u-hydrated ngokufanelekileyo ngundoqo wokubuyisela kunye nokukhusela.
  • Ukufumana iiprotheyini ezaneleyo kunye neecarbohydrates zixhasa ukuchacha kwezihlunu.
  • IiCarbs zibalulekile ekunyamezeleni, kwaye iprotheni ibalulekile kumandla emisipha kunye namandla.

Imidlalo yeChiropractic Massage

  • Uphando lubonisa ukuba i-massage yezemidlalo inceda ukubuyiswa kwemisipha kwaye inokuphucula ukulibaziseka kwe-muscle soreness/DOMS.
  • Ukuphulula umzimba kugcina izihlunu zikhululekile kwaye zibhetyebhetye kwaye zonyusa ukujikeleza kwegazi ukuze zichache ngokukhawuleza.

Iindlela zokuPhumla

  • Iindlela zokunciphisa uxinzelelo ezifana nokuphefumla nzulu kunye nemithambo eqhubekayo yokuphumla izihlunu kunokuphucula ukuphumla kunye nokuchacha.

Ukubuyiselwa ngokupheleleyo kwi-syndrome yokugqithisa kunokuthatha iiveki ezimbalwa okanye ngaphezulu, kuxhomekeke kwimeko yempilo yomntu kunye nokuba uqeqesho olugqithisileyo luhambe ixesha elingakanani. Ugqirha unokubhekisa abantu kwigcisa lomzimba okanye chiropractor yezemidlalo, ngubani onokuhlakulela isicwangciso sokubuyisela umntu ukuze abuyisele umzimba kwifom ephezulu.

Uqeqesho lomkhosi kunye neChiropractic

Ucaphulo

Bell, G W. "Unyango lokuphululwa kwemidlalo yasemanzini." Iiklinikhi kumayeza ezemidlalo vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3

Carrard, Justin, et al. "Ukuxilonga i-Overtraining Syndrome: Uphononongo lwe-Scoping." Imidlalo yezeMpilo vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739

UDavis, uHolly Louisa, et al. "Impembelelo ye-massage yezemidlalo ekusebenzeni kunye nokubuyisela: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta." BMJ open ezemidlalo & neyeza lokuzilolonga vol. 6,1 e000614. 7 Meyi. 2020, doi:10.1136/bmjsem-2019-000614

Grandou, Clementine, et al. "Iimpawu zoQeqesho olugqithisileyo kuMzobo wokuNzalela: uPhando lwaMazwe ngaMazwe." Ijenali yaMazwe ngaMazwe yePhysiology yezemidlalo kunye neNtsebenzo vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825

Meeusen, Romain, et al. "Ii-neurotransmitters zengqondo ekudinweni nasekuzilolongeni." I-Applied physiology, isondlo, kunye nemetabolism = I-Physiologie applique, isondlo kunye ne-metabolism vol. 32,5 (2007): 857-64. doi:10.1139/H07-080

UPeluso, uMarco Aurélio Monteiro, kunye noLaura Helena Silveira Guerra de Andrade. "Umsebenzi womzimba kunye nempilo yengqondo: unxibelelwano phakathi komthambo kunye nomoya." Iiklinikhi (eSao Paulo, eBrazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Weerapong, Pornratshanee, et al. "Iindlela zokusilalisa kunye nefuthe ekusebenzeni, ukubuyiswa kwemisipha, kunye nokuthintela ukulimala." Iyeza lezemidlalo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

UQeqesho lwaMandla oMmandla: El Paso Back Clinic

UQeqesho lwaMandla oMmandla: El Paso Back Clinic

by | Lolonga, Amandla kunye nokomelela

Amandla yindibaniselwano yamandla kunye nesantya ngokuhamba kwexesha. Amandla yindlela umntu anokuba namandla ngayo. amandla is indlela umntu anokukhawulezisa ngayo ukusebenzisa amandla. Uqeqesho lwamandla kumandla, aka ukuqeqeshwa kwamandla, ukukwazi ukusebenzisa umthamo othile wamandla ngexesha elithile. Amandla anokwakhiwa ngoqeqesho lobunzima. Nangona kunjalo, uqeqesho lwamandla alukho nje i-weightlifters. Iimbaleki ezininzi ezifana nebhola ekhatywayo, basketball, kunye nabadlali bevolleyball, i-sprinters, abadanisi, kunye nabadlali be-wrestlers bakha amandla okwandisa amandla, ukuphucula ukuqhuma, ukwandisa ukutsiba kwabo ngokuthe nkqo / ukutsiba, kunye nokunika imizimba yabo ikhefu ekuqeqesheni ubunzima obunzima.

Uqeqesho lwamandla oMmandla: Iqela le-EP leChiropractic Fitness

Uqeqesho lwamandla oMmandla

Ukwakha amandla yenye yezinto, kodwa ukuba namandla kufuna enye into ekuqeqesheni. Ngokwebhayoloji, abantu ngabanye baqeqesha Izihlunu zolule kwaye zifinyeze ngokukhawuleza ukuze umzimba ukwazi ukwenza iintshukumo ezithile.

benefits

Iinzuzo zoqeqesho lwamandla amandla.

Ikhuthaza ukuphumla komzimba okuSebenzayo

  • Uqeqesho lwamandla lunika ingqondo nomzimba ikhefu kuqeqesho olunzima.
  • Inika i-tendon, i-joints, kunye nenkqubo ye-nervous central ukuphumla.
  • Inikezela ngotshintsho olonwabisayo nolusempilweni ngokutsiba, ukujula, ukujinga, njl.

Ukunciphisa umngcipheko wokulimala kwedolo

Uqeqesho lunceda ukuphucula:

  • Amandla e-Hip.
  • Ukufika kwi-biomechanics.
  • Inceda ukunciphisa umngcipheko wokulimala kwedolo.
  • Inceda ukuqinisa imisipha ngaphezu kwedolo.
  • A isifundo bafumana abantu abane-knee osteoarthritis abathathe inxaxheba kuqeqesho lwamandla aphezulu, xa kuthelekiswa nobukhulu obuphantsi, babenokunciphisa iimpawu zentlungu yamadolo.

Ukuphucula ukutsiba ngokuthe nkqo

  • Ukutsiba ngokuthe nkqo okanye ukutsiba kukuba umntu unokutsiba phezulu kangakanani kwaye yiparamitha eqhelekileyo yokuvavanya isakhono sembaleki.
  • Iyinxalenye ebalulekileyo yeenkqubo zoqeqesho lokunyakaza ukuphucula ukusebenza kwezemidlalo.
  • Uphando lubonise ukuba amandla ombane kunye noqeqesho lokutsiba kunokuphucula ukuphakama kokutsiba.

Inkqubo yoQeqesho

Ngaphambi kokuqala nayiphi na inkqubo yokuzivocavoca, kuyacetyiswa ukuba uthethe nogqirha. Amacandelo aphambili ekugxilwe kuwo xa uqeqeshelwa amandla.

Ubuninzi

  • Ukuqala ngeshedyuli 3-4 amaxesha ngeveki kucetyiswa yi Ikholeji yaseMelika yoNyango lwezeMidlalo.
  • Ukuhamba ngaphaya kwesi sihlandlo kunokuba nzima kumzimba kunye nenkqubo ye-nervous central.
  • Ukunciphisa iiseshini kumaxesha ambalwa ngeveki kunika umzimba ixesha lokubuyisela.

izixhobo

  • Ngenxa yokuba uqeqesho lwamandla lubandakanya indibaniselwano yokwandisa amandla kunye nesantya, ukusebenzisa izixhobo ezifanelekileyo ezivumela zombini zibalulekile. Nangona kunjalo, kukho iindlela zokuphucula ngaphandle kwezixhobo.
  • Ukuziqhelanisa nokutsiba, nyusa amandla ngokwandisa umgama usebenzisa ibhokisi ende.
  • Ukuziqhelanisa ne-push-ups emgangathweni, yongeza amandla ngokutyhala ngamandla amaninzi ukuze izandla zisuke emhlabeni.
  • Ukuphucula amandla ngokunyusa isantya, umthambo unokwenziwa ngokukhawuleza okanye ngokuncipha kokuphumla phakathi kweeseti.

ubunzima

  • Ubunzima buxhomekeke kumntu ngamnye enye-rep max okanye obona bunzima bunzima obunokuphakanyiswa ngophindaphindo olunye.
  • Le yirekhodi yomntu yalo naluphi na uhlobo lokunyuswa kobunzima olwenziwayo.
  • Iinketho zokuhamba zoqeqesho lwamandla: I-Plyometrics, iBallistic, okanye iDynamic.
  • I-Plyometrics ibandakanya imisebenzi efana ne-squats okanye i-jump lunges, eqhelekileyo kunye nabadlali bebhola kunye ne-basketball.
  • Uqeqesho lweBallistic lubandakanya imisebenzi efana ne-back squat yebhola ekhatywayo okanye abadlali bebhola ekhatywayo.
  • Uqeqesho olunamandla lusebenzela izindululo zoqeqesho olungqale kwimidlalo efana negalufa okanye ukukhonza intenetya.

isondlo

Ingaba i-cardio okanye uqeqesho lwamandla, i-caloric intake eyaneleyo ibalulekile kungakhathaliseki uhlobo lokuzilolonga, oku kuthetha ukuba nebhalansi enempilo ye-macronutrients ezintathu: i-carbohydrates, amafutha kunye neprotheni.

  • Iikhabhohayidrethi zinokuba zezona zibalulekileyo, njengoko uphando lubonise ukuba umthambo ophezulu kakhulu njengokuqeqeshwa kwamandla kuphucula xa ukutya ii-carbohydrate ngaphambi, ngexesha, nasemva kokujima.
  • Amafutha ayimfuneko, kwaye ukuthathwa kwemihla ngemihla okungaphantsi kwe-20% yeekhalori ezithathayo kunokunciphisa ukufunxwa kwezondlo ezahlukeneyo ezibalulekileyo.
  • Kunconywa ukuba udle i-1.2-1.7 grams yeprotheni ngekhilogram yobunzima bomzimba ngamnye.

Njengawo nawuphi na umthambo, uqeqesho luthatha ixesha, kwaye kubalulekile ukuqhubela phambili ngokuthe ngcembe kuphela xa umzimba ulungisiwe. Ukubandakanya izakhi zendlela yokuphila enempilo kubandakanya ukutya okunokulinganisela, okunesondlo kunye nokulala okufanelekileyo kunye neentsuku zokuphumla. Oku kuya kunceda ukufumana izibonelelo ezininzi kunye thintela ukwenzakala.

Ukuphucula ukusebenza kwe-Athletic ngeChiropractic

Ucaphulo

Balachandran, Anoop T et al. "Ukuthelekiswa koQeqesho lwaMandla kunye noQeqesho lwaMandla eNdabuko kuMsebenzi woMzimba kuBantu abadala: Ukuphononongwa ngokuchanekileyo kunye nohlalutyo lweMeta." JAMA Network Open vol. 5,5 e2211623. 2 Meyi. 2022, doi:10.1001/jamanetworkopen.2022.11623

UMaestroni, uLuca, kunye nabanye. "Amandla kunye noQeqesho lwaMandla ekuBuyiselweni kwakhona: Ukusekela iMigaqo kunye neZicwangciso eziSebenzayo zokubuyisela iimbaleki kuMsebenzi oPhezulu." Iyeza lezemidlalo (Auckland, NZ) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6

UMarian, uVanderka, kunye nabanye. "Ukuphuculwa kwamandla aphezulu, ukutsiba ngokuthe nkqo kunye nokuSebenza kweSprint emva kweeveki ezisi-8 zoQeqesho lwe-Jump Squat kunye neMithwalo eYodwa." Ijenali yenzululwazi yezemidlalo & neyeza vol. 15,3 492-500. 5 Agasti 2016

Peebles, uAlexander T et al. "Ukunqongophala kwe-biomechanics kwizigulane zokuvuselela i-anterior cruciate ligament zingavavanywa kwindawo engeyiyo elebhu." Ijenali yophando lwamathambo: upapasho olusemthethweni lwe-Orthopedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039

Suchomel, uTimoti J et al. "Ukubaluleka kwamandla e-Muscular: Iingqwalasela zoQeqesho." Iyeza lezemidlalo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

UWesley, uCaroline A et al. "I-Biomechanics yokuHlaba ePhantsi kwiNdawo zozibini zesini emva kweProtocol yokuSebenza ngokuSebenzayo." Ijenali yoqeqesho lweembaleki vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03

Westcott, uWayne L. "Uqeqesho lokuchasa liyeza: iziphumo zoqeqesho lwamandla kwimpilo." Iingxelo zangoku zamayeza ezemidlalo vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

I-Bicep Curls: I-El Paso Back Clinic

I-Bicep Curls: I-El Paso Back Clinic

by | ukuphila qete, Amandla kunye nokomelela

I-biceps curl ngumsebenzi wokwakha amandla kwingalo engaphezulu. Ama-curls ngumsebenzi oqhelekileyo osetyenziswa kuqeqesho lwamandla aphezulu. Ngokukodwa, i-curl isebenza izihlunu eziphambi kwengalo ephezulu. Kucetyiswa ukuba kuzuzwe amandla kunye nenkcazo kwaye ibonelela ngondoqo kunye nemingeni yozinzo. I-Chiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokufundisa abantu ngokuqina, uqeqesho lwamandla, isondlo, kunye ukuthintela ukwenzakala.

I-Bicep Curls: Ikliniki ye-EP yeChiropractic Fitness

Bicep Curls

Ifumaneka kwingalo ephezulu, i-biceps iquka intloko emfutshane kunye nende esebenza njengesihlunu esinye.

  • Iintloko ze-bicep ziqala kwiindawo ezahlukeneyo ezijikeleze igxalaba / ummandla we-scapula,
  • Banendawo yokufaka eqhelekileyo kwi-tendon ye-elbow.
  • Kunye vumela ukugoba kwengalo kwindawo yengqiniba ukuze ijike kwaye itsale ubunzima.
  • Iicurls zisebenza izihlunu ezingaphambili kwengalo engaphezulu kunye nengalo engezantsi. I brachialis kunye ne-brachioradialis.

Iimbumbulu

Izixhobo ezahlukeneyo kunye nokubamba zingasetyenziswa, kubandakanywa iintsimbi dumbbell, ii-kettlebells, ii-barbells, iibhendi zokuxhathisa, okanye oomatshini beentambo. Khetha izixhobo ezinobunzima obaneleyo obunokuphakanyiswa amaxesha alishumi usebenzisa ifom efanelekileyo, ukuqinisekisa ukuphindaphinda okuthathu kokugqibela kunomngeni ukuya kwinqanaba lokungakwazi ukuphakamisa enye. Ukusuka apho, sebenzisa obu bunzima bunye ukwenza uphindaphindo olusibhozo okanye unciphise kancinci ubunzima kwaye wenze uphinda-phindo olulishumi.

  • Qala ngokuma ngeenyawo malunga nobubanzi be-hip-width ngaphandle.
  • Gcina izihlunu zesisu / eziphambili zibandakanyeka.
  • Bamba i-dumbbell enye esandleni ngasinye.
  • Khululeka iingalo phantsi emacaleni iintende zijonge phambili.
  • Gcina iingalo eziphezulu zizinzileyo kunye namagxa akhululekile.
  • Goba engqinibeni kwaye uphakamise iintsimbi ukuze iidumbbells zisondele emagxeni.
  • Phakamisa i-dumbbells kwinqanaba leliso okanye ebunzi ukuze ufumane uluhlu olupheleleyo lwentshukumo.
  • Uxinzelelo luya kuvakala kwizihlunu eziphambi kwengalo engaphezulu.
  • Gcina iintshukumo zigudile kwaye zilawulwa.
  • Iingqiniba kufuneka zihlale zivalelwe kufutshane nomzimba.
  • Qaphela ukugcina isihlahla sithe tye kwaye siqinile.
  • Ukugoba isihlahla ngelixa ugoba ingqiniba akuyi kujolisa kwi-biceps ngokufanelekileyo kwaye kunokubangela ukwenzakala kwesihlahla okanye engqinibeni.
  • Exhale ngelixa uphakamisa.
  • Yehlisa iintsimbi ukuya kwindawo yokuqala.
  • Kuninzi, iseti enye ye-12 ukuya kwi-15 yokuphindaphinda yanele.
  • Uloliwe ukuya kwintsilelo ukwenza ii-reps ezifunwayo, ukuhlala ngaphakathi kwe-3 ukuya kwi-5 ukuphindaphinda ukungaphumeleli ngokupheleleyo.
  • Xa unakho, ukonyusa kancinci ubunzima kunye / okanye ukuphindaphinda ixesha ukonyusa izihlunu kunye namandla.
  • Zombini ii-biceps zinokusetyenzwa ngokutshintshana kweengalo.
  • Inokwenziwa ukuma okanye ukuhlala.

Ziphephe Iimpazamo

Fumana okuninzi kwimithambo ngokuphepha ezi mpazamo.

Ukungxama

  • Gxininisa kwifomu efanelekileyo kwaye ugweme ukungxama ngokuzilolonga.
  • Phakamisa iintsimbi ngentshukumo egudileyo.
  • Thatha ixesha elininzi lokunciphisa ubunzima njengaxa uphakamisa.
  • Ukuthoba ubunzima ngokucothayo kunokunceda ukwakha izihlunu ezininzi, ukwenza uninzi lokuzilolonga.

Isikhundla se-Elbow esingafanelekanga

  • Ukuma kweengqiniba kufuneka kuhlale kufutshane necala lomzimba.
  • Kuphela ingalo engezantsi kufuneka ihambe de kube sekupheleni kwentshukumo xa i-elbows iphakama. Olu luhlu olupheleleyo lwentshukumo.
  • Ukuba iingqiniba ziyashukuma ukusuka kumzimba okanye ujingi emva komzimba, mhlawumbi kukho ubunzima obuninzi.

Kuphephe Ukujiwuzisa Ubunzima

  • Gxininisa ekugcineni umqolo omde, othe tye kunye nombindi oqinileyo.
  • Amagxa okanye i-torso akufanele ajike iintsimbi xa usenza i-curl.
  • Isenokuvakala ngathi iyajingi, ijija, okanye ishukuma.
  • Musa ukuvumela isinqe sijinge, okanye umzimba ongezantsi uncedise intshukumo.
  • Gcina iingqiniba emacaleni de ziphakame ngokwendalo ekupheleni kwentshukumo.
  • Gcina amahlombe ekhululekile
  • Qinisekisa ukuba amahlombe awaqhubeli phambili ukuqalisa intshukumo.
  • Sebenzisa iintsimbi ezilula okanye unciphise inani lokuphindaphinda ukuba oku kuyenzeka.

Safety

Lo msebenzi ucetyiswa ngokubanzi kubantu abaninzi. Nangona kunjalo, ukufumana imvume kumnakekeli oyintloko ngaphambi kokuba uqalise nayiphi na indlela yokwenza umthambo kuyacetyiswa.

  • Abantu abanokulimala kwengalo okanye abafumana intlungu ngexesha lokunyakaza akufanele benze umthambo ngaphandle kwemvume kagqirha.
  • Musa ukuzama ukuphakamisa iintsimbi ezinzima kakhulu.
  • Emva kokuphakanyiswa okumbalwa, lindela ukuba uzive ukhathele kunye nokuvutha kwe-biceps kunye nezihlunu ze-forearm.
  • Lo ngumphumo ofunwayo wokufumana izihlunu zomelele kwaye zikhule.
  • Musa ukunyanzela uphinda-phindo olongezelelweyo xa ifomu efanelekileyo ingenakufumaneka.
  • Thatha ukuphumla ngokupheleleyo phambi kweseti elandelayo.
  • Yeka ukuba intlungu iqala ukuvela.

benefits

  • Ezi zihlunu zisetyenziswa rhoqo xa zichola izinto.
  • Ukuqhuba ngokuqhubekayo i-biceps curl kuya kunceda ukwakha amandla kwingalo ephezulu.
  • Abantu ngabanye bafunda ukusebenzisa izihlunu zengalo ngokuchanekileyo kunye nezihlunu eziphambili.

Ukuvula i-Athletic Potential kunye neChiropractic

Ucaphulo

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Brachii kunye ne-Brachioradialis Excitation kwi-Biceps Curl Exercise: I-Handgrips eyahlukeneyo, i-Synergy eyahlukileyo." Ezemidlalo (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Curl yamazwe amabini ibonisa i-Biceps ye-Brachii eyahlukileyo kunye ne-Anterior Deltoid Excitation Ethelekisa i-Sight vs. EZ Barbell idityaniswe ne-Arms Flexion/No-Flexion." Ijenali ye-morphology esebenzayo kunye ne-Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013

Marchetti, uPaul H et al. "Umqolo ohleliyo kunye ne-biceps curl exercises zibonakalisa iimpendulo ezifanayo ezibukhali kubunzima bezihlunu, i-arm circumference, kunye ne-peak force for elbow flexors emva kweseshoni yoqeqesho lokuxhathisa kwizifundo eziqeqeshwe ngokuzonwabisa." Ijenali yamayeza ezemidlalo kunye nokomelela komzimba vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4

Sato, Shigeru, et al. "Ii-angles ezihlangeneyo ze-Elbow kwi-elbow Flexor Unilateral Resistance Exercise Training imisela iimpembelelo zayo kukuqina kwezihlunu kunye nokutyeba kweengalo eziqeqeshiweyo nezingaqeqeshwanga." Imida kwiPhysiology vol. 12 734509. 16 Septemba 2021, doi:10.3389/fphys.2021.734509

Schoenfeld, uBrad Jon, kunye nabanye. "Iimpembelelo ezahlukeneyo zezicwangciso zokugxininisa ingqalelo ngexesha loqeqesho lwexesha elide lokuchasa." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020

Abaqalayo boQeqesho lweBhayikhi eNtabeni: El Paso Back Clinic

Abaqalayo boQeqesho lweBhayikhi eNtabeni: El Paso Back Clinic

by | Ubuchule kunye nokukhawuleza, Amandla kunye nokomelela

Ukukhwela ibhayisekile eNtabeni kunye nomzila yindlela eyonwabisayo yokuzilolonga. Ukuhamba ngebhayisekile entabeni kufuna umzimba wonke/undoqo wamandla, amandla aqhushumbayo, ibhalansi, unyamezelo, kunye nobuchule bokuqhuba ibhayisekile, isantya sokwakha, kunye nokufunxa amaqhuma arhabaxa kunye nomhlaba. Kodwa kukwathetha ukuba izihlunu ezithile zisetyenziswa ngokugqithiseleyo, zibangela ukuhlawula ngokugqithiseleyo emzimbeni onokubangela iingxaki kunye neemeko ze-musculoskelet. Amandla, i-cardiovascular, kunye ne-cross-fit inokuzuza uqeqesho lokuhamba ngebhayisikili yeentaba ukwenzela ukuphucula ukusebenza, ukukhwela okukhuselekileyo kunye nokuzithemba ngakumbi, kunye nokuthintela ukulimala.

Abaqalayo boQeqesho lweBhayikhi yeeNtabeni: Iqela leChiropractic leEP

Uqeqesho lokukhwela ibhayisekile eNtabeni

Izibonelelo ezimbalwa zoqeqesho zezi:

  • Ukwandisa ukuxinana kwamathambo.
  • Ukuphucula impilo edibeneyo.
  • Ukulungisa ukungalingani kunye nokuma okungenampilo.
  • Ukuhla ukusinda.
  • Ukuthintela ukuguga kwemisipha.

Ukugcina ukuma komzimba okugxile kwibhayisekile kufuna amandla angundoqo ukwenza iintshukumo xa uhambisa umzimba ngasemva nangaphambili, ngapha nangapha, nokutyhala phezulu naphantsi xa kuvela imiqobo eyahlukeneyo. Iinjongo zokuzilolonga kukusebenza amalungu ahlukeneyo omzimba ngaxeshanye nangediagonally, njengeentshukumo ezisetyenziswa kwibhayisekile.

Isishwankathelo ngokubanzi soQeqesho lokukhwela ibhayisekile eNtabeni

  • Yakha amandla -Jonga i-quads, i-hamstrings, kunye nezihlunu zesisu ukunika amandla izibetho ze-pedaling.
  • Yandisa unyamezelo -Kuphephe ukudinwa kwangoko ngenxa yemilenze ebuthathaka kunye nokusebenza kwe-aerobic.
  • Ukuphucula izakhono zebhayisekile yasezintabeni -Khwela ngokukhawuleza nangokufanelekileyo ngokuphucula ukuphatha ibhayisekile kunye nezakhono zobugcisa.

Umzekelo weVeki yoQeqesho

I-terrain imisela ubunzulu, kodwa imigaqo esisiseko efanayo iyasebenza kuqeqesho lokukhwela ibhayisekile entabeni njengeminye imidlalo yokunyamezela. Nanku umzekelo woqeqesho lomntu oqalayo onokuhlengahlengiswa ngokweemfuno zomkhweli:

uMvulo

  • Ukolula kunye nokuqeqesha izihlunu ukuze uphumle kuthintele ukuqina okanye ukuxinana ngexesha lokukhwela.

uLwesibini

  • Abaqalayo iinduli ezincinci zokuhamba uhambo.
  • Iinduli ziyalingana Uqeqesho lwe-HIIT.
  • Buyisa kwiiflethi kunye neenduli.

uLwesithathu

  • Ukukhanya, uhambo olufutshane.
  • Gxininisa kubuchule bokunyovwa kunye/okanye ukwotha iikona.

uLwesine

  • Ubude obuphakathi ukukhwela kwithafa ukuya kwiinduli eziqengqelekayo.
  • Gcina isantya sencoko kwaye ujabulele iindlela.

uLwesihlanu

  • Usuku lokubuyisela.
  • Ukuzolula, ukuphulula, kunye nokuqengqeleka kwamagwebu.

uMgqibelo

  • Ukukhwela umkhondo omde.
  • Hamba ngesantya sokuncokola kwaye wonwabe.
  • Musa ukuvumela ubuchule busilele xa umzimba uqala ukudinwa.

iCawa

  • Medium-lengate trail ride.
  • Hamba ngesantya sokuncokola.

Izakhono ezisisiseko

Ukuziqhelanisa nezakhono zobugcisa kuya kulungiselela ukuqala iibhayisekile zeentaba ukuze uphumelele. Nazi izakhono ezimbalwa ezisisiseko zokuqalisa:

Ikona

  • U kuhamba iculo kuthetha ukwenza utshintsho oluqinileyo.
  • Ikona sisakhono esibalulekileyo ekufuneka singaze siyeke ukuziqhelanisa nokuphuculwa.

I-Cornering Drills

  • Khetha ikona kumzila wendawo kwaye ukhwele kuyo de ube uphumelele.
  • Gxininisa ekukhweleni ngokutyibilikayo kwikona, kwaye isantya siya kuvelisa.
  • Njengoko ukuzithemba kwakha kwiikona, yenza okufanayo kwelinye icala.

Yolula

  • Khwela uye kweyona ndawo ikude yangaphandle xa usondela ejikeni.
  • Qalisa ujiko ngaphambi nje kweyona ndawo ibukhali yekona.
  • Ncamathela kweyona ndawo ikude yekona xa ukhwela ekoneni.

Ibrake Phambi Kwekona

  • Ukuqhobosha ekoneni kunokubangela ukuba amatayara atyibilike angalawuleki, kubangele ingozi yokutyibilika nokuwa.
  • Jonga ngokujika njengoko ibhayisekile ilandela apho amehlo ajonge khona.
  • Musa ukujonga ivili langaphambili, nto leyo enokukhokelela kwingozi yokuwa okanye ukuphaphatheka.
  • Ekugqibeleni, abakhweli banokuphatha obu buchule, kodwa buhambele phambili kakhulu kubaqalayo.

Smooth Ride

Abaqalayo banokumangaliswa kukuba zininzi kangakanani iibhayisekile zomhlaba ezinokukhwela ngapha nangapha. Ukunqunyanyiswa kweebhayisekile zeentaba zanamhlanje kunye neenkqubo zamatayara ziyakwazi ukuyiphatha. Nangona kunjalo, ukusebenzisa ubuchule obuchanekileyo kubalulekile ukudlula okanye ukujikeleza imiqobo kwaye uthintele iingozi.

  • Hlala unolwazi ngeendawo ezikungqongileyo.
  • Gcina umzimba ukhululekile xa usondela kwimiqobo.
  • Thatha isigqibo ngendlela yokuwoyisa umqobo - khwela ngaphaya, pop/nyusa amavili, xhuma, okanye khwela ujikeleze.
  • Gcina ukuzithemba.
  • Xa ukhwele phezu komqobo, gcina ibhalansi elinganayo kwiipedali kwaye ugcine iimpundu zisuka kancinci kwisali.
  • Gcina iingalo kunye nemilenze ikhululekile kwaye uvumele umzimba ukuba ubambe ukothuka komqobo.
  • Thembela ukumiswa kunye namatayara.
  • Qinisekisa ukuba isantya esaneleyo senziwa ukuba siye ngaphaya kwayo kwaye ayiyi kumisa ibhayisekile kwaye ibangele ukuwa.
  • Ezinye iindawo zendlela ezirhabaxa zinokufuna amandla ongeziweyo ukuze ubambe ibhayisekile ingashukumi.

Ukuqhekeza

  • Akukho mfuneko yokukhama izibambo zebrake ngamandla amakhulu.
  • Ukunyanzeliswa kweziqhoboshi kakhulu, ngakumbi umphambili, kunokukhokelela ekujikeni okanye kwingozi.
  • Iziqhoboshi zenziwa ukuba zime ngamandla amancinci.
  • Abaqalayo bacetyiswa ukuba bafunde ukusebenzisa i-touch touch xa bebraking.
  • Uphuculo luya kulandela ngeseshoni nganye yokukhwela.

SeSiseko

Ucaphulo

U-Arriel, uRhaí André, et al. "Iimbono zangoku zeBhayikhi yeeNtabeni ezinqamlezileyo: Imiba yePhysiological kunye neMechanical, i-Evolution yeeBhayisi, iiNgozi kunye nokulimala." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,19 12552. 1 Okt. 2022, doi:10.3390/ijerph191912552

Inoue, Allan, et al. "Iimpembelelo ze-Sprint ngokuchasene ne-High-Intensity Aerobic Interval Training kwi-Cross-Country Mountain Biking Performance: Ulingo oluLawulweyo olungenamkhethe." PloS umqulu omnye. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298

Kronisch, uRobert L, kunye noRonald P Pfeiffer. "Ukulimala kwebhayisekile eNtabeni: uhlaziyo." Iyeza lezemidlalo (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004

Muyor, JM, kunye noM Zabala. "Ukukhwela ibhayisekile ezindleleni kunye nokuhamba ngebhayisekile eNtabeni kuvelisa uhlengahlengiso kwiSpine kunye neHamstring Extensibility." Ijenali yeHlabathi yezamayeza ezemidlalo vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861

Ranchordas, Mayur K. "Isondlo somdyarho wokuzonwabisa." Iyeza lezemidlalo (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303

I-Wobble Cushions: El Paso Back Clinic

I-Wobble Cushions: El Paso Back Clinic

by | Amandla kunye nokomelela, Sciatica

Imiqamelo eshukumayo yimiqamelo emincinci engqukuva yenkxaso evuzayo eyenziwe ngezinto ezibhetyebhetye ezinokusetyenziswa ukuma nokuhlala phezu kwazo. I-cushion idala ukungazinzi, ngoko ke, ukugungqa, ukubandakanya umva ongezantsi, isinqe, kunye nezihlunu ezingundoqo. Bakhuthaza ukuzinza okungundoqo, ukomeleza ithoni ye-muscle, kunye nokuphucula ibhalansi kunye nokuma komzimba. Umzimba oguquguqukayo unceda ekuthinteleni ukulimala. Kwikliniki yezonyango yokulimala kweChiropractic kunye neFunctional Medicine, sisebenzisa ubuchule obutsha kunye nonyango lokunciphisa uxinzelelo, ukuncedisa ekuphiliseni umonakalo we-musculoskelet kukulimala, izifo, okanye iimeko, kunye nokugcina umqolo kunye nomzimba wonke unempilo.

Wobble Cushions: Iingcali zeChiropractic zeEP

Ukugungqa iiCushions

Isizathu esiqhelekileyo somqolo kunye neentlungu zihleli ixesha elide. Abantu ngokungeyomfuneko bayatyibilika okanye bazingele njengoko behamba imini yabo, nto leyo ebangela uxinzelelo kwimisipha yangasemva, izihlunu zegluteal, izihlunu ezingundoqo, isinqe, kunye nomqolo. Oku kubangela ukuba isiqingatha esisezantsi somzimba sibe buthathaka kwaye sibangela ukuba izihlunu eziphezulu zithathe i-slack ukuxhasa i-torso kunye nomzimba ophantsi.

Iimpawu zeMisipha

I-muscle spasms inokuba luhlobo olunzima olunamandla kunye nokuzikhethelayo, kunye nokuqina okungapheliyo okungapheliyo, ukuqina, ukutyumza, kunye neentlungu. Ukungahambi kakuhle kwe-back back kunye / okanye iimpawu ze-sciatica ziyahluka ngokuxhomekeka kwisizathu, indawo, kunye nobukhulu boxinzelelo okanye ukulimala. Iimpawu zinokuba buthuntu, zitshise, okanye zibukhali kwindawo enye okanye kummandla obanzi onokunwenwa kumlenze omnye okanye yomibini. Iintlobo zokungaphatheki kakuhle komqolo:

  • Efanelekileyo iimpawu zihlala ngaphantsi kweenyanga ezintathu. Uninzi lwabantu abaneziqendu ezibukhali baya kuba nokuphindaphinda kanye.
  • Okwangoku kuthetha ukubuya kweempawu ezibukhali.
  • Ezingapheliyo iimpawu zihlala ixesha elide kuneenyanga ezintathu.

IiNzuzo zeCushion

Iyakhuthaza ukuhlala okusebenzayo iphucula indlela yokuma evumela abantu ukuba bahlale kwaye bahlale begxininise ixesha elide njengoko ulwazi lwemizimba yabo luphucula, ukunciphisa ukuzingela, ukuthoba, ukugoba, kunye nokuxubha. Ezinye izibonelelo ze-wobble cushion ziquka:

  • Ukunciphisa uxinzelelo lwemisipha kunye noxinzelelo kumalungu kunye nemigqaliselo, ephucula ingqiqo efanelekileyo okanye ukuqonda komzimba.
  • Yandisa ukujikeleza kwegazi kunye ne-oxygen kuwo wonke umzimba.
  • Inceda ukubuyisela amanzi kwiidiski kunye nokujikeleza ulwelo lomgogodla. Iidiski zomgogodla azinalo unikezelo lwegazi ngokuthe ngqo; ngoko ke, ukunyakaza kuyadingeka ukumpompa kunye nokujikeleza ulwelo olusempilweni.
  • Ivumela ukuguquguquka ngakumbi kumqolo, isinqe, kunye nezihlunu ezingundoqo.
  • Ukuphucula ukuma ngokubanzi.

The Injongo Imiqamelo eshukumayo yi hayi ukunika intuthuzelo. Bafanele ukuba bangonwabanga kwaye bangazinzanga ukwenza umntu ngamnye ahlale nkqo. Umqamelo unokubekwa esitulweni okanye phantsi ukuze uziqhelanise ngokufanelekileyo nokulinganisa ngaphandle kokubeka uxinzelelo emqolo, emadolweni okanye ezinyaweni. Zisenokusetyenziselwa ukuziqhelanisa nokuma. Izinto ezahlukeneyo ekufuneka ziqwalaselwe xa ukhangela umqamelo ziquka:

  • Uzinzo
  • Thuzelo
  • Ukuhlaziya
  • ulungelelwaniso
  • Bonke badlala indima ekumiseleni olona khetho lufanelekileyo.

Ukuxoxa ngokhetho kunye nogqirha okanye chiropractor kucetyiswa ukuqinisekisa ukuba umqamelo uyahlangabezana neemfuno zakho kunye nezinto ozikhethayo.

Ucoceko loMgcini

Ucaphulo

Ewe, uMuhammad, et al. "Uzinzo lokuzinza kunye nokuvuselela umbane we-neuromuscular kwizigulane ezineentlungu ezingapheliyo ezibuhlungu: isilingo esilawulwa ngokungahleliwe." Ijenali yaseBrazil yonyango lomzimba vol. 23,6 (2019): 506-515. doi:10.1016/j.bjpt.2018.10.003

Haksever, Bunyamin et al. "Inkqubo yokuLingana kweNtsha yeNtsha yokuLingana iPhucula iSakhono sokuLungelelaniso: Isifundo esiLawulwayo esiSinye, esiLawulwayo esiSinye." Ijenali yamazwe ngamazwe yonyango lomzimba vol. 16,4 1025-1032. 1 Agasti 2021, doi:10.26603/001c.25756

Honert, uEric C, kunye noKarl E Zelik. "Unyawo kunye nesihlangu esinoxanduva lomsebenzi uninzi lwezicubu ezithambileyo kwinqanaba lokuqala lokuhamba." Inzululwazi yentshukumo yoluntu vol. 64 (2019): 191-202. doi:10.1016/j.humuv.2019.01.008

Ostelo, Raymond Wjg. "Ulawulo lwePhysiotherapy lwe-sciatica." Ijenali yePhysiotherapy vol. 66,2 (2020): 83-88. doi:10.1016/j.jphys.2020.03.005

Shahvarpour, A et al. "I-biodynamics esebenzayo yesiqu somntu xa uhleli kwisitulo esishukumayo." Ijenali yebiomechanics vol. 49,6 (2016): 939-945. doi:10.1016/j.jbiomech.2016.01.042

UQeqesho lweRodeo: Ikliniki yase-El Paso yokuBuyela

UQeqesho lweRodeo: Ikliniki yase-El Paso yokuBuyela

by | Abadlali, Amandla kunye nokomelela

Uqeqesho lweRodeo: Rodeo sele ingumdlalo ovuleleke nakubani na, kwaye kukho neenkqubo zamagorha eempelaveki. Njengayo yonke imidlalo, inokunika amava anomvuzo kodwa inokuba yingozi. Njengoko umdlalo ukhula, abantu kunye nababukeli bayakuqonda ukubaluleka kokomelela, ukuhambahamba, kunye nokuqina. Abantu kufuneka bavavanye impilo kunye nobuchule babo kwaye babekwimo ephezulu ngenxa yeemfuno ezibekwa ngulo mdlalo emzimbeni. Apha sijonga amaqela emisipha afunekayo kulo mdlalo.

Uqeqesho lweRodeo: Iklinikhi yezeMpilo eSebenzayo ye-EP Chiropractic

Uqeqesho lweRodeo

Ukufaneleka kuye kwahlala kunendawo kwi-rodeo kunye nayo yonke imidlalo ye-equine, kodwa ayizange ihlawulwe ngqalelo enkulu. Abaqeqeshi be-rodeo abaqeqeshiweyo batusa ukubandakanya amandla, ukulungelelanisa, kunye nokuqeqeshwa komntu siqu, ukugcina abadlali be-rodeo, kuquka abakhweli beenkunzi zenkomo, abakhweli beenqwelo zokulwa, nabakhweli bethole, bekwimo ephezulu. Nakumagorha eempelaveki kunye nabathandi bokuzilibazisa, ukonyuka kwamandla kunye nokuhamba kuya kwenza umdlalo wokuzonwabisa wonwabe ngakumbi.

Amandla Omzimba

Amandla angundoqo wesisu kunye nomqolo osezantsi kubaluleke kakhulu. Ukudityaniswa phakathi komzimba ophezulu nasezantsi kunye namandla e-groin kufuneka yomelele ukuze iimbaleki zihlale kwisilwanyana kwaye zilawule imizimba yazo njengoko isilwanyana sibaleka, sitshintsha, kwaye sitsiba.. Ugxininiso kufuneka lube kuyo yonke imisipha efunekayo ukuhamba kunye nefom efanelekileyo kunye nokulawula kunye nokufunda indlela umzimba wakho ohamba ngayo.

Umzimba oPhezulu

I-Scapula Stabilizers

  • Ezi zihlunu zinceda ukulawula ihlombe kunye nokugcina i-posture enempilo.
  • Ezi zihlunu zinceda i-rotator cuff kunye nezihlunu ze-deltoid ukuya phezulu okanye phantsi ukujikeleza i-shoulder blade / scapula ngelixa ihlombe elihlangeneyo / ingalo ihamba phezulu, emva komva, okanye ifikelela kude ne-trunk.
  • Ukomeleza la maqela emisipha kuthintela ukujikeleza kwamagxa kwaye kunika amandla xa ujongene nesilwanyana esomeleleyo.
  • abakhweli beRoughstock sebenzisa le misipha ukugcina uxinzelelo xa uphakamisa i-rigging yabo, ukulawula, okanye intambo ngelixa ugcina i-square posture.

Izihlunu zangasemva kunye nomqolo

  • The Iqela le-Erector Spinae kwaye I-square lumbar Izihlunu zidlala indima entsonkothileyo ekulungelelaniseni intshukumo phakathi komzimba ongaphezulu, ongundoqo, nophantsi.
  • Ezi zihlunu zixhasa ukuzinzisa, ukujikeleza, kunye nokujikeleza kwecala lomqolo, okubaluleke kakhulu xa ubeka kwi-saddle.
  • Ukuba ibhalansi iyatshintsha, le misipha inceda umzimba ukuba ubuyele ngokukhawuleza.

Izihlunu zesifuba

  • Eli qela laziwa njenge Pectoralis Major and Minor.
  • Eli qela lezihlunu lifuna ukomelezwa, kodwa kubalulekile ngokulinganayo ukuqinisekisa ukuba liyabhetyebhetye kwisifuba sonke.
  • Abantu abaninzi banezihlunu zesifuba ezomeleleyo, kodwa kunokubakho ukungalingani kwamandla kunye nokuguquguquka, okubangela ukuma okungahambi kakuhle.
  • Umqolo kunye nezihlunu ze-stabilizer azikwazi ukusebenza ukugcina ukuma okufanelekileyo okanye ukuzinza ukuba izihlunu zesifuba ziqine kakhulu.
  • Ingqwalasela kukugcina ibhalansi ekuhambeni kwesifuba ngelixa uqinisekisa ukuba bomelele ngokwaneleyo ukuphatha amandla.

umbilini

Izihlunu zesisu

  • Amaqela amane amakhulu aquka iqela lezihlunu zesisu, Kubandakanywa i-rectus abdominis, i-oblique yangaphakathi nangaphandle, kunye ne-transversus abdominis.
  • Ezi zihlunu zisebenza kunye nomqolo kunye nezihlunu zangasemva ukunceda ukudala uzinzo olungundoqo.
  • Amandla angundoqo awabalulekanga kangako uzinzo olungundoqo kwimidlalo ye-rodeo.
  • Izinto eziphambili zokukhwela zifuna i-hips, i-pelvis, kunye nomqolo ophantsi ukuhamba kunye nesilwanyana.
  • Ezi zihlunu zilungelelanisa omnye nomnye ukuvelisa ukuzinza.
  • Ukugxila kuphela kumandla kubangela ukukhwela okuqinileyo okanye okunzima.
  • Ukuba ngqongqo kakhulu kwizihlunu zesisu kunye nezihlunu zangasemva kuthintela ukufunxwa kukothuka kwaye kunokukhokelela ekubeni iimpawu ezisezantsi.

Umzimba ongezantsi

Hip Addductors

  • ezi izihlunu zethanga langaphakathi zibandakanya i-gracilis, i-obturator externus, i-adductor brevis, i-longus, kunye ne-magnus.
  • Ezi zihlunu kufuneka zibe zezona zinamandla ngenxa yokusetyenziswa kwazo kwendalo.
  • Iingxaki ngezi zihlunu zenzeka ngenxa yokuba iimbaleki ngokuqhelekileyo azikhweli amahashe ngokuzonwabisa kwaye aziyazi indlela yokuwomeleza.
  • Oku kukhokelela kumonzakalo ohlukeneyo kuwo wonke umgangatho we-pelvic kunye nezinqe.
  • Ukulungelelana kuyafuneka njengoko izihlunu zinokuba buthathaka kakhulu okanye zomelele kakhulu.
  • Apho abakhweli baqala ukuxhomekeka / ukuthembela kakhulu kubo kunokukhokelela ekungalinganini kunye nezihlunu zomzimba eziphezulu kunye nezisezantsi.
  • Ukusetyenziswa kakhulu / ukubamba kunye ne-adductors kunokukhokelela ekujikelezeni ngokugqithiseleyo kwe-hip, okukhokelela ekubeni iinzwane-ngaphandle ukuhamba kunye nemiba ye-musculoskeletal.

Abaqweqwedisi be-Hip

  • Ithanga / imisipha yangaphandle yi igluteus medius, gluteus minimus, kunye ne-tensor fasciae latae/TFL.
  • Basusa umlenze kude nomzimba kwaye bancede ukujikeleza kwi-joint hip.
  • Abaqweqwedisi bayimfuneko ukuze bahlale bezinzile xa behamba okanye bemi ngomlenze omnye.
  • Banceda ukuzinzisa i-hip kunye ne-pelvis kunye nokugcina ukulungelelaniswa komlenze ofanelekileyo, ukuvumela ukunyakaza okuchanekileyo komlenze ngaphandle kokutshintsha ngokugqithiseleyo kwi-saddle.
  • Ukuhlala kwi-saddle kunye noxinzelelo olungaphezulu kwelinye icala okanye ukuthembela kwelinye icala xa ukuxhuma kuya kubangela ukungalingani kubaphangi be-hip.

Hip Extensors

  • Ezi zihlunu zangasemva / zasemva kunye ne-hip / zethanga kwaye zenziwe nge-gluteus maximus kunye ne-hamstrings.
  • Ezi zezona zihlunu zinamandla emzimbeni kwaye zinoxanduva lokunika ihashe imiqondiso yokwenza oko kufunekayo.
  • I-hamstrings eqinile kunye ne-glutes ivumela umkhweli ukuba enze uxinzelelo olufanelekileyo ngemilenze ukuhambisa ihashe ukusuka ekuhambeni, ukuhamba, ukukhwela, ukugijima, kunye nokutshintsha kwesikhokelo.
  • I-gluteus maximus isebenza njenge-buffer phakathi kwe-hamstrings kunye nezihlunu ezisezantsi.
  • Izihlunu ezibuthathaka ze-gluteus maximus zinokubangela i-hamstrings eqinile etshintsha i-pelvis kwaye iqalise ukutsala kwimisipha esezantsi.
  • Ukwakha amandla kunye nokuhamba kuyo yonke i-hip extensors kuya kuthintela ukulimala.

Ukuqonda ukuba yeyiphi imisipha enoxanduva kwinxalenye nganye yeentshukumo ezifunekayo ukukhuphisana kulo mdlalo kubalulekile. Nangona kunjalo, imidlalo ye-rodeo ifundwa ngokwenza, kwaye kuyacetyiswa ukuba uye kwi- isikolo se-rodeo okanye rodeo klinikhi njengoko kungekho nto ithatha indawo yamava. Ezinye izikolo zineeklasi ezininzi kwilizwe jikelele. Ezi ngokuqhelekileyo zifundiswa ngabadlali bezemidlalo kwaye ziyindlela enhle yokuzama i-rodeo kwindawo yokufunda ekhuselekileyo nelawulwayo.

Uqeqesho lweRodeo: Yintoni efunekayo

Ucaphulo

Meyers, uMichael C, kunye no-C Matthew Laurent Omnci. "Imbaleki ye-rodeo: ukwenzakala - Icandelo II." Iyeza lezemidlalo (Auckland, NZ) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000

USinclair uMdala, uAmanda J, noRachel Tincknell. "I-Epidemiology ye-Hip Injuries kwi-Professional Rodeo: Uhlalutyo lweminyaka emi-4." Ijenali ye-Orthopedic yamayeza ezemidlalo vol. 8,10 2325967120959321. 27 Okt. 2020, doi:10.1177/2325967120959321

Sinclair, Amanda J, kunye noJack W Ransone. "Umsebenzi wokwenyama kunye nobudlelwane bayo nokulimala kwe-rodeo kunye nempumelelo." Ijenali yamandla kunye nemeko yophando vol. 18,4 (2004): 873-7. doi:10.1519/14623.1

Watts, Melinda, et al. "Iimpawu zokwenzakala kwiCollegiate Rodeo." Ijenali yeklinikhi yamayeza ezemidlalo: ijenali esemthethweni yeCanadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904

Ukugijima Ngomlenze weProsthetic: El Paso Back Clinic

Ukugijima Ngomlenze weProsthetic: El Paso Back Clinic

by | Abadlali, Amandla kunye nokomelela

Ngaphambi kokuba uqale ukusebenza, thetha nodokotela wakho, i-prosthetist, kunye nezinye iiklinikhi ezibandakanyekayo kunyango lwakho lokubuyisela / lwezempilo. Ukufunda ukusebenzisa iprothetic kuthatha ixesha kunye nokuziqhelanisa. Abantu abahlangabezana nezona ngcebiso zincinci zokuqhuba kwaye babe onobuchule bokuhamba kwiprothesis ingaqala ukubaleka. Ihlabathi lemidlalo yokwenziwa kweeprosthetics liye laqonda inkqubela phambili yetekhnoloji ukuze licocwe kakhulu kwaye lijolise kuwo onke amanqanaba okhuphiswano.Ukuqhuba ngomlenze weProsthetic: Iqela leChiropractic yezoNyango eziLimeleyo

Ngaphambi kokuba Uqhube Iingcebiso

Wonke umntu unezidingo ezithile zokhathalelo lwempilo, kwaye izikhokelo kufuneka ziqwalaselwe ukukhusela ukulimala.

  • Ukuze ube yimbaleki kwaye uqhubele phambili kwimbaleki efanelekileyo, abantu ngabanye kufuneka bagxile ekomelezeni imilenze yabo ukwakha amanqanaba okunyamezela ukuhlangabezana neemfuno zamandla.
  • Ukusebenza kunye ne-chiropractic yezemidlalo kunye neqela lonyango lomzimba linconywa ukwakha, ukuqinisa, kunye nemeko yemisipha kunye nokuphuhlisa i-posture enempilo kunye nemikhwa yokuhamba.

Impilo Yesikhumba

Thetha neqela lakho lezempilo ukuqinisekisa ukuba ulusu lunokumelana nemikhosi ngelixa ubaleka. Ukuba umgangatho wolusu lwelungu awonelanga, ukubaleka kunokubangela izilonda namadyungudyungu athintela ukunxiba iprosthesis de ziphole. Eminye imiba ibandakanya oku kulandelayo:

  • Ukusikwa kufuneka kunyangwe.
  • Yonke imithungo kunye ne-staples isusiwe.
  • Kufuneka kungabikho mijelo yamanzi.
  • Qinisekisa ukuba akukho manxeba avulekileyo okanye amadyungudyungu.

bone Health

  • Uphando lucebisa kwezinye iimeko ukuba ukuncipha kwi ukuxinana kwamathambo/i-osteopenia okanye i-osteoporosis yentsalela yelungu ingenzeka emva kokunqunyulwa.
  • Oku kunokubangela intlungu xa usebenzisa ubunzima ngelungu elishiyekileyo.
  • Okunye ukunqunyulwa amalungu omzimba kunokubangela heterotopic ossification - ukukhula kwamathambo kwii-tissue ezithambileyo ngaphandle kwe-skeleton eqhelekileyo.
  • Ukuba i-heterotopic ossification ibangela iimpawu, akukhuthazwa ukuba uqhube kwaye uthethe nodokotela wakho kunye neprosthetist malunga neenketho.

Ukufakwa ngokufanelekileyo kweProsthetic

  • I-Suboptimal socket fit ingakhokelela ekutshintsheni ukuhamba.
  • Ukuba kukho nayiphi na imbuyekezo xa uhamba, ukuphambuka kwe-gait kuya kuba nzima xa uqhuba.
  • Ukuphambuka kwe-Gait kunokubangela ukulayisha okungaqhelekanga, okubangela ukulimala.
  • Thetha ne-prosthetist yakho malunga nokufaneleka ukuba kungaphantsi kweyona nto ifanelekileyo.
  • Kunconywa ukuba uthathe inxaxheba ekuqeqesheni i-gait kunye neqela le-chiropractic ye-physical therapy ukuze ufunde ukuhamba ngefom efanelekileyo.

Ukulungelelana kunye nokuKhathalela

Agility drills kucetyiswa ukuba utshintshe ukusuka ekuhambeni ukuya ekubalekeni.

  • Bancedisa ukulungelelanisa amalungu kwaye bangenziwa ngeprothesis eqhelekileyo.
  • Agility kunye balance Ukuzivocavoca kukhuthaza ukuzinza kwi-socket ukuze uzinze ngakumbi ngexesha lokuhamba ngokukhawuleza.
  • Banokunceda ukuthintela ukuwa okunxulumene nokulinganisela.
  • Xa usebenza ngokulinganisela, yenze kwindawo ekhuselekileyo kunye nomhlobo, usapho, okanye into onokuyibamba.

Uqeqesho ngamandla

  • Umlenze ongathintekiyo ngoku uya kuba ngowona mandla aphambili, ngoko kufuneka kugxininiswe ekuqiniseni yonke imisipha kuloo mlenze.
  • Ukuba unqunyulwe imilenze emibini okanye yomibini imilenze, izinqe ziya kuba yeyona nto inamandla ekusebenzeni. Kufuneka ivelise onke amandla okuqhubela phambili umzimba phambili.
  • Abantu abanqunyulwe amalungu angaphantsi kwedolo nabo baya kuba nalo imisipha ukunceda.
  • Izihlunu ze-Hip kufuneka zomelele ukuhlangabezana neemfuno zokubaleka.
  • Ngaphandle kwamandla afanelekileyo, umzimba uya kuhlawulela ngeendlela ezahlukeneyo, ezinokubangela ukulimala.

Ukunyamezela

  • Uqeqesho lokunyamezela lubalulekile.
  • Inqanaba eliphezulu lonyamezelo liyafuneka phambi koqeqesho lokubaleka ukuhlangabezana neemfuno zamandla.
  • Olunye uphononongo lubonise ukuba ukubaleka nge I-SACH/Isithende se-Ankle eSolid Ngeenyawo ifuna ama-28-36% amandla angaphezulu kunabantu abangenawo amalungu omzimba.

Ukubaleka ngeProsthetic

amandla

Ukubaleka kwiprothesis kufuna amandla angakumbi. Kunokucetyiswa ukuba kusetyenziswe a iprosthesis esebenzayo endaweni yeprothesis yemihla ngemihla. Amandla afunekayo ukuqhuba ngala:

  • Inkulu kubantu abanqunyulwe amalungu ngaphezu kwedolo kunabo bangaphantsi kwedolo.
  • Inkulu ngakumbi kwabo banqunyulwe amalungu macala omabini.

Asymmetry

Ukulayishwa kwe-asymmetrical yingxaki eqhelekileyo xa uqhuba nge-prosthesis. Iimbaleki zifuna ukusebenzisa ilungu elingachaphazelekiyo ngaphezu kokugcina ibhalansi ngenxa yezizathu ezibandakanya:

  • Ukungathembi iprothetics.
  • Ukungakhululeki xa ulayisha ilungu elishiyekileyo.
  • Akukho mandla aneleyo kwintsalela yelungu.
  • Izixa ezingalinganiyo zamandla ezivela kwimpembelelo zinokubangela ukulimala.

IShedyuli yokuziqhelanisa

  • Kwiveki yokuqala, ivavanya ukuba i-socket ihambelana njani kwaye ukuba kukho nayiphi na into engathandekiyo.
  • Ukuba kukho into engahambi kakuhle, jonga ku-prosthetist yakho.
  • Musa ukubaleka ngaphezu kwemizuzu eyi-10 ekuqaleni ngaphandle kokuyeka ukujonga ulusu ukuze ubone ukuba kukho amabala abomvu avelayo.
  • Uxinzelelo luya kwandiswa, ngoko qaphela nayiphi na into ephazamisayo okanye ukugcoba ulusu.
  • Abantu abanqunyulwa ilungu lomzimba kwixesha elidlulileyo banokukwazi ukunyamezela umthwalo ngokulula ngakumbi kwasekuqaleni kunabantu abasandul’ ukunqunyulwa.
  • Ukukhawuleza kakhulu kunokubangela ukwenzakala.
  • Kancinci kancinci ukubaleka kwaye unike amalungu kunye nomzimba ixesha lokuziqhelanisa noxinzelelo lomzimba kunye nengqondo.

Ukubaleka Ngelungu Lokufakelwa

Ucaphulo

Beck, Owen N et al. "Ukuncipha kokuqina kweprosthetic kwehlisa iindleko zemetabolism yokubaleka iimbaleki ezinamacala amabini anqunyulwe imilenze." Ijenali ye-application physiology (Bethesda, Md.: 1985) vol. 122,4 (2017): 976-984. doi:10.1152/japplphysiol.00587.2016

Bragaru, Mihai, et al. "Iiprostheses zezemidlalo kunye nokulungelelaniswa kwe-prosthetic yabantu abanqunyulwe imilenze ephezulu nasezantsi: isishwankathelo soncwadi oluphononongwe ngoontanga." Iprosthetics kunye ne-orthotics yamazwe ngamazwe vol. 36,3 (2012): 290-6. doi:10.1177/0309364612447093

UKanas, uJoanne L, kunye noMark Holowka. "Iiprothesi ezilungelelaniswayo zokuzonwabisa kunye nokudlala." Ijenali yeyeza lokubuyisela kwisimo sabantwana vol. 2,3 (2009): 181-7. doi:10.3233/PRM-2009-0082

Matthews, D et al. “Buyela kwezemidlalo emva kokunqunyulwa amalungu omzimba.” Ijenali yamayeza ezemidlalo kunye nokomelela komzimba vol. 54,4 (2014): 481-6.

Meyers, uCarolyn, kunye nabanye. "I-Heterotopic Ossification: Uphononongo oluBanzi." I-JBMR kunye ne-vol. 3,4 e10172. 27 Feb. 2019, doi:10.1002/jbm4.10172

UMorgan, uSara J et al. "Ukushukuma ngeprosthesis yelungu elisezantsi: amava abasebenzisi abanamanqanaba aphezulu okusebenza." Ukukhubazeka kunye nokubuyisela kwisimo sangaphambili vol. 44,13 (2022): 3236-3244. doi:10.1080/09638288.2020.1851400