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.
by UGqr Alex Jimenez | 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.
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
by UGqr Alex Jimenez | Abadlali, Amandla kunye nokomelela
Ukubaleka umgama omde, okwabizwa ngokuba yi ukunyamezela ukubaleka, yindlela efanelekileyo yokuphucula impilo kunye nokunciphisa uxinzelelo. Iingcali zempilo zithi izibonelelo zembaleki ezide zibandakanya impilo eyomeleleyo ye-cardiovascular, i-cholesterol ephantsi, amanqanaba oxinzelelo lwegazi enempilo, kunye nokuphuculwa kwemetabolism.. Nangona kunjalo, akulula kwaye kufuna uqeqesho oluthile, kodwa akunakwenzeka nakubaqalayo. Nantsi isikhokelo soqeqesho oluhamba umgama omde olusaqalayo oluya ngaphaya kweendawo ezibalulekileyo ezifunekayo ukuphuhlisa.
Uqeqesho lokuBaleka uMgama omde
Ukubaleka luhlobo olukhulu lwe-cardio olubonelela ngeenzuzo ezininzi zempilo ezibandakanya:
- Ukuhla ukusinda
- Izihlunu ezinamandla
- Amathambo omeleleyo
- Ukuphucula ukusebenza kwe-cardiovascular
Enye yezinto eziphambili ezifunekayo kukwakha isakhono somzimba sokusingatha umthambo. Ukufikelela kumandla apheleleyo njengembaleki yomgama, iindawo eziphambili ezifuna ukuphuhliswa ziquka:
Running Shoes
- Kubalulekile ukunxiba izihlangu zokubaleka ezikhululekileyo ezinokumelana nomhlaba kunye nomgama.
- Ukuxhaswa okungafanelekanga kunokukhokelela ekulimaleni kunye nomonakalo wexesha elide.
- Ukunxiba kakuhle iikawusi zezemidlalo kuyacetyiswa.
- Ukuyeka ukubaleka umgama ophakathi ngenxa yokuba amadyungudyungu ayayeka ukuqukuqela umthambo kwaye achaphazele amandla kunye nomfutho.
- Kubalulekile ukufumana ubungakanani obuchanekileyo, ubunzima, kunye nokuthuthuzela.
- Cela uncedo kwiingcali kwimidlalo yendawo okanye kwiivenkile ezithengisa izicathulo eziza kujonga indlela ohamba ngayo kwaye ucebise isicathulo esisebenzayo.
Isiseko sokunyamezela
- Isiseko sokunyamezela ibhekisa kwithuba elingakanani umntu anokubaleka ngesantya esifanelekileyo phambi kokuba amise.
- Nje ukuba umntu afumane isiseko sakhe sokunyamezela, abaqalayo abanokuba malunga nemizuzu emihlanu ngexesha, oku kunokuba sisiqalo sokwakha.
- Ngeentsuku ezilula, ukubaleka kunokuhlala imizuzu eyi-10 ngaphambi kokuba uhambe.
- Kwiintsuku ezinzima, ukubaleka kunokuhamba imizuzu engama-20 ngaphambi kokuba uhambe.
- Ukunyuka okunyukayo kwakha isiseko sokunyamezela komntu.
ILactate Threshold
- The i-lactate threshold iyafana nesiseko sonyamezelo kuba ibhekisa ekubeni umntu unokubaleka ixesha elingakanani phambi kokuba azive eyakhekile kwi-lactate.
- ILactate yiyo eyenza ukuba izihlunu zibe buhlungu kwaye zibe buhlungu kwiintsuku ezilandelayo.
- Ukuqonda ukuba ungakanani umzimba womntu onokuwuthatha ngaphambi kokuba olu lwakhiwo lube lukhulu ngumda welactate.
- Umda uya kwanda ngokuthe ngcembe ngoqeqesho.
Umthamo weAerobic
- Ubuninzi umthamo we-aerobic ilinganisa amandla entliziyo nemiphunga ukuthumela ioksijini kwizihlunu.
- Ukuqonda umthamo we-cardio yomntu ngamnye kuya kunceda ukuchonga indawo yokuqalisa ukuya kancinci kwaye ngokuthe ngcembe ukunyusa umgama wokubaleka.
Isantya esisisiseko
- Isantya esisisiseko yindlela abantu ababaleka ngayo ngelixa bebambe incoko.
- Ukwazi i isantya sokubaleka esisisiseko inokunceda ukumisela indawo yokuqala.
- As amandla ukwanda, isantya esisiseko ukwanda.
I-Running Technique
Ubuchule bokubaleka bubalulekile ekufumaneni esona santya siphezulu kunye nonyamezelo. Ukusebenzisa ifom echanekileyo, umzimba awusebenzisi amandla angeyomfuneko. Ifomu efanelekileyo yokuqhuba ibandakanya:
- Ukugcina umqolo othe tye kunye nentloko, amagxa kunye nezinqe zihambelana.
- Gxininisa ekugcineni isingqi sokuphefumla esizinzileyo.
- Landela umkhondo.
- Musa ukusika iintshukumo zibe mfutshane.
- Fumana yakho inyathelo lendalo, enokuthi iholele ngesithende okanye ukubaleka inzwane ukuya kwisithende.
- Qhagamshelana nomqeqeshi onamava oqhubayo okanye isazi ngefiziyojisti ukufumana uncedo ekufumaneni ifomu yakho yokubaleka.
Injongo Yexesha Elide
- Umzimba uqhelana noxinzelelo loqeqesho ngokuthe ngcembe kwaye ekuhambeni kwexesha.
- Ulungelelwaniso lwefiziyoloji alunakukhawuleziswa; nangona kunjalo, inkqubo yoqeqesho inokulungiswa kwiimfuno zomntu ngamnye.
- Elona xesha lincinci phambi kokubona ukuphucuka koqeqesho limalunga neeveki ezintandathu.
Ukwanda ngokuthe ngcembe
- Umthwalo woqeqesho yindibaniselwano yomgama, ukuqina, kunye nenani lemitsi kwiveki nganye.
- Umzimba unokukhula kuphela ngokunyuka okuphakathi ngexesha elifutshane.
- Ukwandisa umthwalo kakhulu kwaye ngokukhawuleza kakhulu kukhokelela kukwenzakala, ukugula, kunye nokudinwa.
- Ukunciphisa umgama, ukuqina, okanye utshintsho lwamaza obuninzi akukhuthazwayo ngaphezu kweveki enye.
ukuchacha
- Uqeqesho lubonelela ngenkuthazo ekuphuculeni ukomelela, kodwa umzimba udinga ixesha lokubuyisela ukukhula nokuziqhelanisa.
- Ngokuqhelekileyo abaqalayo bafuna ukuqeqesha nzima yonke imihla, bezama ukugubungela zonke izinto ngaxeshanye.
- Le mpazamo eqhelekileyo icothisa inkqubela kwaye inokubangela ezahlukeneyo nzakala, ukudinwa, nokuphelelwa yintshukumisa.
- Iintsuku zokuphumla zibalulekile ukuvumela umzimba ukuba uphile, uphuhle, ulungelelanise, kwaye uqhubeke uqhubela phambili usempilweni.
- Inkqubo yoqeqesho lwakudala lutshintshana nosuku loqeqesho olunzima kunye nosuku olulula okanye usuku lokuphumla.
- Iintsuku ezimbini ezilandelelanayo zoqeqesho olunzima zingenziwa nje ukuba zilandelwa ziintsuku ezimbini zokubuyisela ngokupheleleyo.
Iingcebiso zaBaqalayo
Ucaphulo
UBerryman, uNicolas, et al. "Uqeqesho lwamandla kuMsebenzi oPhakathi kunye noMgama omde: Uhlalutyo lweMeta." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032
Blagrove, uRichard C et al. "Iimpembelelo zoQeqesho lwaMandla kwii-Physiological Determinants of Middle- and Long-Distance Running Performance: Ukuphononongwa okuCwangcisiweyo." Iyeza lezemidlalo (Auckland, NZ) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7
Kenneally, Mark, et al. "Umphumo wePeriodization kunye noQeqesho oluNgamandla oSasazo kuMsebenzi oMbindi kunye noMgama oMde wokuSebenza: uPhononongo oluCwangcisiweyo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327
Tschopp, M, kunye noF Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Izigulo kunye nokwenzakala ngokugqithisileyo kweendawo ezisezantsi kwiimbaleki zemigama emide]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6
van Poppel, uDennis, et al. "Imingcipheko yokulimala ngokugqithisileyo ekusebenzeni okufutshane kunye nokude okude: Uphononongo olucwangcisiweyo." Ijenali yenzululwazi yezemidlalo nezempilo vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006
by UGqr Alex Jimenez | ukuphila qete, Amandla kunye nokomelela
Uqeqesho luthetha ukubandakanyeka kumsebenzi ngeenjongo zokuzilolonga okanye ukuphucula izakhono zokusebenza. Uqeqesho lwezemidlalo yinkqubo yokulungiselela ejolise ekomelezeni nasekugcineni ukusebenza okuphezulu kwimisebenzi yezemidlalo. Isetyenziswa zizazinzulu kunye neengcali kwi isayensi yezemidlalo, biomechanics, usebenzise umzimba, isayikholoji yezemidlalo, kunye namabala afana neyoga kunye inkoloology. Nokuba yeyiphi na inqanaba lokuzilolonga, uqeqesho lomzimba, okanye inkqubo yokuzilolonga, imigaqo yoqeqesho lwezemidlalo ngokubanzi ibandakanya:
- Inkqubela
- Ukwenziwa kwePeriodization/Regularity
- Ukulayithwa
- Ezahlukahlukeneyo
- ukuchacha
- ibhalansi
- Ecacileyo
Eyenzelwe ukuphucula ukufaneleka kunye nokusebenza, kubandakanya ukuqeqeshwa kwamandla, ukulungelelanisa, ukuqeqeshwa kwentliziyo, ukulungiswa kunye nokuvuselela umzimba, ukuqeqeshwa kwengqondo kunye nengqondo, kunye nesondlo / ukuqeqeshwa kwezempilo.
Imigaqo yoQeqesho lweMidlalo
Inkqubela
Ukuphucula amanqanaba empilo, umntu kufuneka anyuse ukuqina kunye nobude benkqubo yakhe yoqeqesho ngokuthe ngcembe. Ukunyuka okuthe ngcembe kunye nokucwangcisiweyo koxinzelelo loqeqesho kugcina ukugcwala kwezicubu kunye nokuqhubeka nokuziqhelanisa noqeqesho lomzimba. Izinto eziguquguqukayo zoqeqesho kufuneka zandiswe ukubangela inguqu eyongezelelweyo. Ezi ziquka:
Izinga lokuqhubela phambili libalulekile njengoko ukuqhubela phambili ngokukhawuleza kunokubangela ukulimala, Ngelixa ukucotha kakhulu kunokulibazisa iinjongo zokuphucula.
Ukwenziwa kwePeriodization kunye nokuQinwa
Ukugcina irejimeni yokuzilolonga ehambelanayo kubalulekile, ngoqeqesho olwenzeka ngamaxesha athile.
- Kucetyiswa ukuba kuqeqeshwe amaxesha amathathu ukuya kahlanu ngeveki.
- Qinisekisa ukulala ngokwaneleyo ukuze uqeqeshe kumanqanaba afanelekileyo.
- Isicwangciso sesondlo esifanelekileyo sokusebenza kumthamo ophezulu ngexesha loqeqesho.
- Ukwahluka koqeqesho oluguquguqukayo njengomsebenzi, ukuphumla, ukuphindaphinda, ukuqina, kunye nobude bexesha kunceda ukugcina uvuselelo olufanelekileyo kunye nohlengahlengiso lwenjongo ukuphepha ukuziqhelanisa, ukwenzakala kunye nokudinwa.
Ukulayithwa
Umthwalo ogqithisileyo wenziwa xa umsebenzi woqeqesho ungaphezu kokuba umzimba womntu unokuwuthatha. Ukucela umngeni kwimpilo yomntu yangoku kunye namanqanaba okusebenza kuvelisa uphuculo. Umzekelo, abadlali bebhola ekhatywayo bayatshintshana phakathi kokubaleka, ukubaleka, nokuhlenga ngasemva ebudeni bemidlalo. Benza iiseshini zokubaleka zemizuzu engama-40 ukuya kwengama-50 imihla ngemihla ukugcina amandla kunye nokunyamezela.
- Oku kuthetha ukutyhala umzimba, ngoko intliziyo isebenza kwipesenti ephezulu yomthamo wayo ophezulu.
- Ukumisela inqanaba lokuqina elifanelekileyo kuxhomekeke kwizinto ezahlukeneyo, kubandakanya ubudala, ubunzima, kunye nenqanaba lokuqina komzimba wonke.
- Umthwalo ogqithisileyo kunye / okanye ukuphumla okungonelanga kunokubangela ukuqeqeshwa, ukulimala, kunye nokunciphisa amanqanaba okusebenza.
Ezahlukahlukeneyo
Ukukruquka kuqeqesho lomzimba kunokwenzeka ngokulula kakhulu xa usenza inkqubo efanayo.
- Ukudibanisa izinto ngokuqhawula inkqubo kunye nokwenza ezinye izinto kubalulekile.
- Oku kuthintela isithukuthezi kwaye kunokonyusa inkuthazo ukunceda ukufikelela kwiziphumo eziphezulu.
ukuchacha
Amaxesha okuphumla phakathi koqeqesho lomzimba luyimfuneko ekulungiseni umonakalo wemisipha kunye nokususa inkunkuma ye-metabolic.
- Ixesha elicetyiswayo lokubuyisela liphakathi kwe-24 kunye ne-48 iiyure emva koqeqesho.
- Ukutshintshana umthambo woqeqesho olunzima ngakumbi kunye nemithambo elula okanye ukutshintshiselana kwamaqela ezihlunu ukuze ungasebenzi izihlunu ezifanayo nako kunokufezekisa ukuchacha.
- Ukungawuvumeli umzimba ukuba uhlaziyeke ngokufanelekileyo kunokukhokelela ekudinweni kwemisipha, kwandisa umngcipheko wokwenzakala.
ibhalansi
Xa uphuhlisa inkqubo yoqeqesho lomzimba, kubalulekile ukuqinisekisa ukuba wonke umzimba usetyenzwa ngokulinganayo ukuphumeza inqanaba lokuqina komzimba.
- Iindlela zokulinganisela kumzimba ophezulu nangaphantsi.
- Amacandelo esicwangciso sokuzilolonga esilungeleleneyo sibandakanya Amandla, iCardio, kunye nokuqeqeshwa kweFlexibility.
- Umzekelo:
- Ngolunye usuku lokuzivocavoca umzimba kwi-cardio.
- Usuku olunye lokuphumla.
- Ngolunye usuku loqeqesho lokumelana namandla.
- Ukolula ekuqaleni kunye nokuphela kokusebenza ukuphumla izihlunu kunye nokugcina ukuguquguquka.
Ecacileyo
Umthetho-siseko wokuchaneka ucebisa ukuba umntu ngamnye alungiselele uqeqesho lwakhe kwiinjongo ezithile.
- Uqeqesho olukhethekileyo lubandakanya umthambo wokuphuhlisa amandla athile, amaqela athile emisipha, kunye nesakhono semoto esifunekayo kumdlalo.
- Ukubandakanya iintshukumo ezithile kunye nemisebenzi yezemidlalo ivelisa i-neuromuscular kunye ulungelelwaniso lwemetabolism kunye nenkumbulo yemisipha.
Unyango lweChiropractic
Sports iicropractors sebenza ngokusondeleyo kunye nee-massage therapists, abaqeqeshi bokusebenza, abaqeqeshi bezemidlalo, kunye noogqirha bezonyango ngeendlela ezahlukeneyo zonyango ezisetyenziswa ngokusekelwe kwiimfuno zomntu ngamnye. IChiropractic iya:
- Phucula ukusebenza.
- Ukunciphisa umngcipheko wokwenzakala.
- Ukunciphisa uxinzelelo lwemisipha.
- Ukukhawulezisa ukuphiliswa kokwenzakala.
- Gcina ulungelelwaniso lomzimba.
Ukuvuselelwa kweChiropractor yezemidlalo
Ucaphulo
Kasper, Korey. "Imigaqo yoQeqesho kwezeMidlalo." Iingxelo zangoku zamayeza ezemidlalo vol. 18,4 (2019): 95-96. doi:10.1249/JSR.0000000000000576
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
URalston, uGrant W kunye nabanye. "Iimpembelelo zoQeqesho lweVeki rhoqo ekufumaneni amandla: Uhlalutyo lwe-Meta." Iyeza lezemidlalo - vula vol. 4,1 36. 3 Agasti 2018, doi:10.1186/s40798-018-0149-9
Schleip, uRobert, kunye noDivo Gitta Müller. "Imigaqo yoqeqesho lwezicubu ezixhumeneyo ze-fascial: isiseko sesayensi kunye nezicelo ezisebenzayo ezicetyiswayo." Ijenali yomsebenzi womzimba kunye nonyango lwentshukumo vol. 17,1 (2013): 103-15. doi:10.1016/j.jbmt.2012.06.007
Van Proeyen, Karen, et al. "Ulungelelwaniso oluluncedo lwe-metabolic ngenxa yoqeqesho lonyamezelo lokuzilolonga kwimeko yokuzila." Ijenali ye-application physiology (Bethesda, Md.: 1985) vol. 110,1 (2011): 236-45. doi:10.1152/japplphysiol.00907.2010
by UGqr Alex Jimenez | Abadlali, Amandla kunye nokomelela
Ixesha lebhola ekhatywayo lifikile, kwaye umdlalo ufuna imizimba esempilweni, eyomeleleyo. Kuyaqhuma, kunye nemidlalo ephezulu ehlala phakathi kwe-2-15 imizuzwana. Amandla kunye namandla afakwa kwimizuzu embalwa emva koko umdlali uyaphumla kwaye ayenze kwakhona. I-chiropractor yoqeqesho lwebhola inokuthatha abadlali baye kwelinye inqanaba nge-massage yokwelapha, ukuqinisa umzimba, kunye nokuvuselela ukuze abadlali banandiphe ixesha elinempilo elingenakulimala.
Uqeqesho lweBhola
Ukolula kunye nokufudumala
Ukunxibelelana kunye a ukufudumala okuguquguqukayo zibalulekile ekomelezeni umzimba kunye nokuthintela ukulimala. Ukolula kuyimfuneko ukunyusa uluhlu lwentshukumo kwimisipha, ngakumbi xa umzimba ukwimeko engathandekiyo; iyakwazi ukuziqhelanisa. Ukufudumala okuguquguqukayo kwandisa ubushushu obuphambili bemisipha kwaye ilungiselela izihlunu, amalungu, kunye nenkqubo ye-nervous yesiganeko somzimba. Imisipha ebalulekileyo yi-hip flexors, i-hamstrings, kunye namathole. Ukufudumeza kuqulethwe luthotho lweentshukumo zoqeqesho eziqhubekayo ezibandakanya:
Ukwelula okufanelekileyo, okulandelwa ngukufudumala okuguquguqukayo, kuya kwandisa ukusebenza.
I-Cardio, i-Aerobic, kunye ne-Anaerobic Fitness
- Uqeqesho lweCardio kwandisa ioksijini kunye nokujikeleza kwegazi ukudlala ixesha elide ngaphandle kokudinwa.
- Ukufaneleka kweAerobic Yandisa ioksijini kwaye ibonelela ngonyamezelo lokutyhoboza okanye ukomeleza iintambo, umzamo ozinzileyo kunye namandla.
- Ukomelela kweAnaerobic isebenzisa amandla aphezulu ukuzivocavoca ukucela umngeni emzimbeni ngaphandle kokusebenzisa ioksijini eninzi njenge-cardio kunye ne-aerobics.
- Zonke zibalulekile, ngakumbi kubadlali abadlala wonke okanye uninzi lomdlalo.
Amandla oMandla
Undoqo kulapho amandla namandla avela khona. Ibhekisa kwizihlunu ezijikeleze i-trunk kunye ne-pelvis, kubandakanya i-diaphragm, udonga lwesisu, umqolo ophantsi, kunye nezinqe. Ukuqiniswa kwengundoqo kuya kuphucula ukulinganisela, ukuzinza, kunye nokusebenza kakuhle kunye nokunciphisa umngcipheko wokulimala. Izihlunu ezingundoqo phantsi kwebhodi yokuhlamba i-abs idibanisa amandla omzimba ophezulu kunye ne-torque yomzimba ophantsi. Uqeqesho lwamandla exesha ibonelela ngolwakhiwo oluqhubela phambili ukuya kwimpilo entle kunye nokusebenza. Kugxilwe koku kulandelayo:
- Ukugcinwa kwesantya.
- Ukuqina kweAerobic kunye ne-anaerobic.
- Amandla kunye namandla.
- Ugxininiso kuqeqesho lokuthintela ukulimala imisipha yokuzinzisa ukulungelelana kunye nokukhawuleza.
Umthambo ongundoqo unokubandakanya oku kulandelayo:
Kunconywa ukuvumela ubuncinane iintsuku ezimbini phakathi kweeseshoni zoqeqesho kunye nemidlalo. Kulumkele uqeqesho lwamandla kwangolo suku olunye njengoko usebenza ebaleni.
- Ukuphumla ngokupheleleyo kuqeqesho lwamandla kwiveki enye kwezintlanu.
- Ukuzilolonga okulula kulungile.
Hydration
Abadlali bebhola baneemfuno ezizodwa ze-hydration ngenxa yokuvezwa kubushushu obugqithisileyo okanye ukubanda ngelixa benxibe izixhobo ezinzima. Abaqeqeshi beembaleki abakumgangatho ophezulu bajonga iimeko zemozulu, ubude kunye nexesha losuku lokuziqhelanisa nemidlalo, kunye namanqanaba okuqinisekisa amanzi omdlali ngamnye. Izindululo zokufakwa kwamanzi ziquka:
- Hlaziya ngaphambi, ngexesha, nasemva kokuziqhelanisa kunye nemidlalo.
- Kwiiyure ezimbini ukuya kwezintathu ngaphambi komdlalo, sela i-17 ukuya kwi-20 yee-ounces zamanzi okanye isiselo sezemidlalo.
- Imizuzu elishumi ukuya kwengama-20 phambi komdlalo, sela ii-ounces zamanzi ezisixhenxe ukuya kwezili-10 okanye isiselo sezemidlalo.
- Ngexesha lokuziqhelanisa, sela ii-ounces zamanzi ezisixhenxe ukuya kwezili-10 okanye isiselo sezemidlalo rhoqo ngemizuzu eli-10 ukuya kwengama-20 ucinyiwe isigcina-ntloko.
- Emva kokuziqhelanisa / umdlalo, lungisa nayiphi na ilahleko yolwelo, ngokufanelekileyo kwiiyure ezimbini.
- I-hydration kufuneka iqulethe amanzi okubuyisela amanzi, i-carbohydrates ukuzalisa iivenkile ze-glycogen, kunye ne-electrolytes ukukhawulezisa inkqubo yokubuyisela.
UQeqesho lweBhola yeChiropractic
Ukunyamekela kwe-Chiropractic kuye kwaba yinto ebalulekileyo kwiinkqubo zempilo kunye noqeqesho lwabadlali be-NFL. Onke amaqela e-32 ane-chiropractor, kwaye ngokutsho Umbutho webhola ekhatywayo weChiropractic, i-chiropractor yeqela eliqhelekileyo le-NFL inika unyango lwe-30-50 ngeveki. I-Chiropractic iphatha iimeko ezinjengokulimala kwe-neuromusculoskeletal strain, iintlungu zentamo, iintlungu zangasemva, iingxaki kwi-hamstring kunye ne-quadriceps, kunye nzakala ezibangelwa ziintshukumo ezifana ne-whiplash. Izibonelelo ziquka:
- Amandla angakumbi
- Ukwanda kokunyamezela
- Ukunyuka kokuguquguquka kunye nokuhamba
- Ukusebenza kakuhle kwezihlunu
- Uncedo lweentlungu
- UkuKhusela ukuLawulwa
Ubungqina boMdlali weChiropractic
Ucaphulo
www.frontiersin.org/articles/10.3389/fphys.2019.00013/full
U-Iaia, uF Marcello, kunye nabanye. "Uqeqesho oluphezulu kwibhola ekhatywayo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 4,3 (2009): 291-306. doi:10.1123/ijspp.4.3.291
ULorenz, uDaniel kunye noScot Morrison. "IIMIQONDO YAMANDLA YOKUBEKA IXESHA LAMANDLA KUNYE NEMEKO YOMTHETHO WEZEMIDLALO." Ijenali yamazwe ngamazwe yonyango lomzimba vol. 10,6 (2015): 734-47.
Robbins, uDaniel W. UkuQiniswa kweentshukumo zokuSebenza eziQhubhozayo kuBantu abahlukeneyo be-Elite yabadlali bebhola baseMelika. Ijenali yaMandla kunye noPhando oluQinisekisayo: ngo-Epreli 2012 - uMqulu 26 - Ukukhutshwa kwe-4 - p 995-1000
doi: 10.1519/JSC.0b013e31822d53b7
Stump, uJohn L, kunye noDaniel Redwood. "Ukusetyenziswa kunye nendima ye-chiropractors yezemidlalo kwiligi yebhola yebhola yelizwe: ingxelo emfutshane." Ijenali ye-manipulative and physiological therapeutics vol. 25,3 (2002): E2. doi:10.1067/mmt.2002.122326
Zein MI, Saryono S, Laily I, Garcia-Jimenez JV. Isiphumo soqeqesho oluphezulu lwesekethe yoqeqesho lweFIFA 11+ lwenkqubo yokuqina komzimba phakathi kwabadlali abancinci bebhola. J Sports Med Phys Fitness 2020;60:11-6. I-DOI: 10.23736/S0022-4707.19.09813-X
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Amandla kunye nokomelela
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
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
by UGqr Alex Jimenez | Ubuhlungu Bokubuyisela, Amandla kunye nokomelela
Namhlanje, kunanini na ngaphambili, abantu abawukhuthazi umzimba kwaye bahlala phantsi ixesha elide kubangela ukuba imisipha ye-gluteus isetyenziswe ngaphantsi kwaye ibe buthathaka. Ubuthathaka, ungasebenzi, okanye ukuqinisa gcoba kunokubangela ukungazinzi kumqolo ongezantsi, isinqe, kunye ne-pelvis ukuba itshintshe ngaphandle kokulungelelaniswa. Oku kukhokelela kwiintlungu ezisezantsi kunye neempundu. Intlungu ihlala ibuhlungu, ibuhlungu, i-pulsating, ngoko xa ishukuma, iphakama, ibetha kwaye ihlaba. Ukuzivocavoca ukomeleza i-Gluteal kunokomeleza imisipha kunye nokunciphisa intlungu.
Ukomelezwa kweGluteal
Umntu ngamnye unephysiology ekhethekileyo. Umzimba ukhula ngokulinganayo njengoko umntu ethanda elinye icala okanye indawo yomzimba ngaphezu kwelinye. Oku kunokubangela ukungalingani kwinkqubo ye-muscular, ekhokelela kwindawo engafanelekanga eyenza intlungu. Amaqela ezihlunu axhasa umqolo ongezantsi aquka:
- Izihlunu ezingapheliyo
- Iqela le-gluteal muscle libandakanya:
- Gluteus Maximus
- Gluteus medius
- Gluteus minimus
- Izihlunu zePelvis
- hamstrings
- IiQuadriceps
Ngamanye amaxesha, uphuhliso okanye ukungabikho kwenqanaba lamandla aphezulu omva womntu nako kunokuchaphazela ubungakanani boxinzelelo kumqolo osezantsi.
Umahluko wokomeleza iGluteal
Amalungu amaninzi adibanisa kule ndawo enokuba neengxaki zokusebenza. Izihlunu kumqolo ongezantsi zifuna:
- Lolonga
- Ukuphumla
- Ixesha lokubuyisela
- Ukolulwa
- Uqeqesho lokushukuma - umzekelo, ukuqengqa amagwebu
Uzelule
Ukolula kuvumela umzimba ukuba uphucule imida yokuguquguquka kwawo kunye nokuhamba. Uninzi lwezolulo lubandakanya i-hip joint, njengoko le yenye yezona ndlela zisebenzayo zokukhulula imimandla ye-gluteal. Kubalulekile ukufudumeza izihlunu kancinci kunye nomsebenzi olula ngelixa uzolula ukuba zolule ngokwendalo.
Uhleli uMzobo 4 Wolule
- Ukuhlala esitulweni.
- Wela umlenze wasekunene ngasekhohlo.
- Ngeqakala lasekunene liphumle kwidolo lasekhohlo.
- Kufuneka ifane nenani lesi-4.
- Gobela phambili kwi-hip, ubeke uxinzelelo oluncinci kumlenze wasekhohlo.
- Bamba oku kolula imizuzwana elishumi elinamashumi amabini.
- Yolula elinye icala.
- Ukubeka unyawo lwasekhohlo edolweni lasekunene.
- Phinda oku kathathu.
Inja ezantsi
le ukuma kweyoga ibamba yonke imisipha ngasemva. Nge-glutes phezulu kule ndawo, iyabanyanzela ukuba basebenze, bavumele ukuba banwebe ngokupheleleyo.
- Bamba le pose kwaye ugxininise ingqalelo kwi-glutes.
- Khupha umva kancinci.
- Ziva ukolula kwisihlalo se-glutes.
- Gcina imizuzwana ye30.
Uqheliso lomsebenzi
- Lala ngomqolo iinyawo zithe tyaba phantsi.
- Amadolo agobile.
- Ngasemva-isiphelo siphumle emhlabeni.
- Yenza i-glutes.
- Tyhiliza isiphelo esingasemva ukuze wenze ibhulorho.
- Gcina imizuzwana ye60.
- Phinda kathathu.
Swiss umthambo Uzinzo Ball Wall Squat
Squats ngokwemvelo zibandakanya i-glutes. Oku kukwahluka kwi-squat egxile ekuphuhliseni amandla e-gluteal.
- Yima umqolo ujonge eludongeni.
- Beka ibhola yozinzo yaseSwitzerland phakathi kodonga nangasemva.
- Ncama emva ebholeni ukuze ulungelelane.
- Nciphisa i-torso de amadolo afikelele kwi-90 degrees.
- Buyela ekumeni.
- Phinda uphindaphinde ezilishumi.
- Yenza iiseti ezintathu.
UkuBumbiswa kweBhunga
Uhlalutyo Isixhobo esisebenzayo
Amathuba okunyusa umthambo akhokelela abantu kwicala elifanelekileyo. Esona sizathu siqhelekileyo sokunciphisa kunye nokuyeka utshintsho olunempilo kukungabikho kwenkuthazo kunye nempendulo. Izicwangciso ezibonelela ngengxelo ekhawulezileyo zibalulekile:
- Ukubeka iliso kwinkqubela phambili yokuseka isiseko.
- Zibekele usukelo olufanelekileyo nolufikelelekayo.
- Landela utshintsho ngokuhamba kwexesha.
- Qinisekisa impumelelo.
Ukubeka iliso kutshintsho ngesikali esilula sobunzima okanye i-Body Mass Index calculator ibonelela ngesakhono esilinganiselweyo sokulandelela ngokuchanekileyo utshintsho ebonisa kuphela utshintsho lobunzima kwaye ungalandeli inkqubela ekuzuzeni imisipha okanye ukulahleka kwamafutha. Ngaphantsi kwemizuzwana ye-45, uvavanyo lwe-InBody lubonelela ngoogqirha, abaqeqeshi, kunye nabanyangi bomzimba ekulula ukuyiqonda, imilinganiselo echanekileyo nenenjongo yokuvavanya ukwakheka komzimba okubandakanya:
- Ukuvavanya ukuhanjiswa kwemisipha.
- Iindawo ekujoliswe kuzo zenziwe buthathaka yimeko okanye ukwenzakala.
- Ukuchonga ukungalingani kwemisipha kunye namafutha kwindawo nganye yomzimba.
- Ukubeka iliso utshintsho ukugqiba ukusebenza kwesicwangciso sonyango, inkqubo yokuzilolonga, kunye nesicwangciso sokutya ukuqinisekisa impumelelo yexesha elide.
Ucaphulo
Akuthota, Venu et al. "Imigaqo yozinzo olungundoqo." Iingxelo zangoku zamayeza ezemidlalo vol. 7,1 (2008): 39-44. doi:10.1097/01.CSMR.0000308663.13278.69
Distefano, Lindsay J et al. "I-gluteal muscle activation ngexesha lokuzilolonga okuqhelekileyo." Ijenali yonyango lwamathambo kunye nonyango lomzimba vol. 39,7 (2009): 532-40. doi:10.2519/jospt.2009.2796
UGlaviano, uNeal R et al. "I-Gluteal muscle inhibition: Iziphumo zentlungu yepatellofemoral?." Iingqikelelo zonyango vol. 126 (2019): 9-14. doi:10.1016/j.mehy.2019.02.046
Jeong, Ui-Cheol et al. "Iimpembelelo ze-gluteus muscle yokuqinisa umthambo kunye nokuzinza kwe-lumbar kumandla omzimba we-lumbar kunye nokulinganisela kwizigulane ezibuhlungu ezingapheliyo." Ijenali yenzululwazi yonyango lomzimba vol. 27,12 (2015): 3813-6. doi:10.1589/jpts.27.3813
UMacadam, uPawulos et al. "UVAVANYO LOMSEBENZI WE-GLUTEAL MUSCLE OLUNXULUMANA NE-DYNAMIC HIP CABCTION KUNYE NE-HIP EXTERNAL ROTATION EXETION: UPHONONONGA LWENKQUBO." Ijenali yaMazwe ngaMazwe yonyango lomzimba ezemidlalo vol. 10,5 (2015): 573-91.
by UGqr Alex Jimenez | Umqolo obuhlungu, Amandla kunye nokomelela
Ukuqhuba rhoqo iiplanga kunokuxhasa / ukomeleza umqolo kunye nokuthintela intlungu yangasemva kungakhathaliseki ukuba umgangatho wokufaneleka. Kuqikelelwa ukuba i-70% yabantu abadala baya kuba neengxaki zomqolo kunye neentlungu. Enye yeendlela ezilungileyo zokugcina umqolo usempilweni kukuqinisa imisipha engundoqo. Okukhona ezi zihlunu zikhula, kokukhona umzimba uya kuba sempilweni. I indawo yeplank yenza undoqo wonke uthabathe uxinzelelo kumnqonqo.
I-Anoremics engundoqo
Undoqo ngumbindi womzimba. Iqulethe yonke imisipha ejikeleze i-torso. Ezi zihlunu zisebenza kunye ukuze:
- Ukuzinzisa umzimba ngexesha lokunyakaza.
- Thintela ukwenzakala xa usenza umsebenzi womzimba / umthambo.
- Ukubonelela ngenkxaso yomgogodla.
Undoqo wohlulwe ube ngamaqela amabini ezihlunu: Undoqo wangaphakathi kunye nombindi wangaphandle.
Isiseko sangaphakathi
Undoqo wangaphakathi uqulathe:
Multifidus Izihlunu
I-square lumbar
- Umsipha wesisu esinzulu kumqolo osezantsi uhlala ngapha nangapha kwendawo ye-lumbar yomqolo.
Transversus Abdominis
- Ibekwe phakathi kweembambo ezisezantsi kunye nomphezulu we-pelvis.
Umgangatho wePelvic
- Eli qela lesiseko le imisipha yolula ukusuka kumsila ukuya kwi-pubic bone.
Isifayili
- Isihlunu esimilise okwedome esihlala ngaphantsi kwemiphunga.
ICore engaphandle
I-Rectus Abdominis
- Ezi ziqhelekileyo zaziwa njenge-abs.
Ii-Oblique zangaphandle
- Ezi zihlunu zibekwe ngapha nangapha kwe-rectus abdominis.
Ii-Oblique zangaphakathi
- Ezi zihlunu zifumaneka ngaphantsi kwee-oblique zangaphandle, ngaphakathi kwamathambo e-hip.
I-Erector Spinae
- Ezi zihlunu zijikeleze umqolo kwaye zandise macala omabini omqolo we-vertebral.
Iiplanga kunye noThintelo lweeNtlungu emva
Xa undoqo ungomelelanga ngokwaneleyo, umqolo kunye nezihlunu zangasemva ziyabambisana ukugcina umzimba umile ngokuchanekileyo. Uphononongo lubonise indlela iiplanga ezisebenza ngayo ngokufanelekileyo izihlunu ezinoxanduva lokuzinzisa umgogodla. Ukuzivocavoca kujoliswe kuyo yonke into engundoqo kwaye yomeleza amahlombe kunye ne-glutes. Ukomeleza le misipha kuphucula i-posture, kunceda ukunciphisa iingxaki zomqolo kunye neentlungu. Nangona kunjalo, kuyacetyiswa ukuba uthethe nogqirha ngaphambi kokuba uqalise irejimeni yeplanga ukuba kukho iintlungu zangasemva. Ukuba kwenziwe ngokungalunganga, zinokuyenza ibe mandundu imisipha yomqolo.
Ifomu efanelekileyo
Khetha indawo ecacileyo yefenitshala apho wonke umzimba unokolula. Landela la manyathelo:
- Qala ngezandla namadolo phantsi.
- Yandisa imilenze ngasemva ngelixa ugcina iingqiniba ngokuthe ngqo ngaphantsi kwamagxa kunye nezandla ngaphantsi kweengqiniba.
- Gcina intloko phantsi, ujonge kwisithuba esingentla kwezandla.
- Bandakanya i-abs kwaye ugcine umzimba uqinile.
- Khawufane ucinge umgca othe ngqo ukusuka entanyeni ukuya ezinzwaneni.
- Bamba indawo ye-10 ukuya kwi-60 imizuzwana, kuxhomekeke kwinqanaba lokufaneleka.
- Yehlisa umzimba ngobunono ukuya emgangathweni.
- Qinisekisa ukuba ungagobi umva njengoko ukugoba kuthetha ukuba izihlunu zesisu ziyabandakanyeka, kwaye ukuthambekela kwentloko kungabangela intamo.
- Zombini zingakhokelela ekulimaleni, yingakho ukugcina ifomu efanelekileyo kubalulekile.
Iinguqu zePlank
Kukho iinguqu kulo msebenzi kumanqanaba ahlukeneyo okuqina komzimba. Emva kokuba iplanga iguqulwe kwaye igcwele, iiplanga ezahlukeneyo zinokujolisa kwezinye iindawo zomzimba. Ezi ziquka:
iplanga elisecaleni
- Oku kubandakanya ukuhambisa ubunzima kwingalo enye ngelixa uhambisa ingalo emoyeni.
Iplanga yengalo enye
- Oku kubandakanya ukuphakamisa isandla esinye phantsi, emva koko sitshintshana.
Iplanga yomlenze omnye
Iplanga yokuHamba
Reverse Plank
Nabani na angasebenza ukuya kutsho kwiplanga nakweyiphi na iminyaka nakweliphi na inqanaba lokomelela; kuthatha ixesha nje. Yakuba iphunyeziwe, yindlela entle yokugcina undoqo womzimba womelele, enempilo kwaye inceda ukuthintela iingxaki zomqolo.
UkuBumbiswa kweBhunga
Band Lateral Phakamisa
The band esecaleni ukunyusa kukuzilolonga okugqwesileyo kwamagxa. Isebenza ngaphandle i-deltoid esecaleni, i-deltoid yangaphambili, kunye ne-serratus yangaphambili.
- Bamba ibhanti enye esandleni esinye.
- Nyathela kwisiphelo samahhala kunye nonyawo oluchaseneyo.
- Isandla sasekunene kunye nonyawo lwasekhohlo kunye vice versa.
- Yandisa kancinci kwaye uphakamise ingalo ide ihambelane nomgangatho.
- Nciphisa iingalo ngendlela efanayo.
- Ukuba amahlombe anempilo kwaye anamandla ngokwaneleyo, zama ukongeza ii-dumbbells okanye ii-kettlebells ukwandisa ukuchasana.
Ucaphulo
UCalatayud, uJoaquín et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-back Pain." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,19 3509. 20 Septemba 2019, doi:10.3390/ijerph16193509
I-World Health Organization. (2013) "Iintlungu ezisezantsi." www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf
UYoudas, uJames W et al. "Ubukhulu bokusebenza kwezihlunu zokuzinzisa umqolo kubantu abadala abasempilweni ngexesha lokuqhelaniswa ne-elbow planking exercises kunye nangaphandle kwebhola yokuqina." Ithiyori yePhysiotherapy kunye nokuziqhelanisa vol. 34,3 (2018): 212-222. doi:10.1080/09593985.2017.1377792
