Abadlali
Iqela leChiropractic leNgcali yezeMidlalo: Iimbaleki zizamela ukuphumeza eyona ntsebenzo iphezulu yemizimba yazo ngokuthatha inxaxheba kwiirejimeni zoqeqesho ezininzi ezibandakanya umthambo onzima kunye nomthambo kunye nokuqinisekisa ukuba ziyahlangabezana nazo zonke iimfuno zesondlo zemizimba yazo. Ngokomelela okufanelekileyo kunye nesondlo, abantu abaninzi banokuzilungiselela ukuba bagqwese kumdlalo wabo othile. Iinkqubo zethu zoqeqesho ziyilelwe iimbaleki ezijonge ukufumana ukhuphiswano kwimidlalo yazo.
Sinikezela ngeenkonzo ezingqale kwezemidlalo ukunceda ukwandisa ukusebenza kwembaleki ngokushukuma, ukomelela, kunye nonyamezelo. Ngamanye amaxesha, nangona kunjalo, ukuzilolonga okugqithisileyo kunokukhokelela abaninzi ukuba bonzakele okanye baphuhlise iimeko eziphantsi. Imbali kaDkt Alex Jimenez yamanqaku abagijimi babonisa ngokucacileyo iindlela ezininzi zeengxaki ezichaphazela aba basebenzi ngelixa begxininise kwizisombululo ezinokwenzeka kunye nonyango oluza kulandela ukufezekisa impilo-ntle yonke.
by UGqr Alex Jimenez Lolonga , Heart Health
"Ngaba ukuqonda umthambo ophakathi kunye nendlela yokulinganisa ubungakanani bomthambo kunceda ukukhawulezisa iinjongo zempilo kunye nokuba sempilweni komntu?"
Umthambo ophakathi
Izikhokelo ezahlukeneyo zokuzilolonga zicebisa umthambo oqhelekileyo, ophakathi ukuze ufezekise kwaye ugcine impilo kunye nokuba sempilweni. Ukufumana ubuncinci, umthambo ophakathi ngeveki unokunceda ukukhusela izifo, ukwandisa impilo yengqondo, ukuxhasa ukwehla kobunzima kunye nokugcinwa, kunye nokuphucula umgangatho wobomi.
Yintoni?
Nantoni na eyenza intliziyo impompe kwaye ibethe ngokukhawuleza ithathwa njengomsebenzi ophakathi. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Ukuzilolonga okuphakathi kwemithambo yentliziyo kubandakanya - ukuhamba ngokukhawuleza, ukusebenza eyadini, ukugubhula, ukutshayela, kunye nokudlala imidlalo eyahlukeneyo efuna intshukumo engaguqukiyo.
Xa besenza umthambo olinganiselweyo, abantu ngabanye bafanele baphefumle ngamandla kodwa bakwazi ukuqhubeka bencokola. (Umbutho weentliziyo zaseMelika, ngo-2024 )
Uvavanyo lwentetho yindlela yokubeka iliso ukuba ingaba umthambo ukwinqanaba eliphakathi.
benefits
Ukuzilolonga rhoqo okuphakathi kunokunceda (Umbutho weentliziyo zaseMelika, ngo-2024 )
Ukunciphisa umngcipheko wokuphuhlisa iimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo sengqondo esiyingozi.
Phucula ubuthongo kwaye uncede ngokuphazamiseka kokulala.
Phucula imisebenzi yengqondo njengememori, ukugxila, kunye nokucubungula.
kunye ukuhla ukusinda kunye/okanye ugcino.
Ukuphucula impilo yamathambo.
Ukunciphisa ukudakumba, ukuxhalaba, kunye nezinye iimpawu zempilo yengqondo.
Mngakanani umthambo?
Umyalelo wokwenza umthambo ophakathi ubandakanya:
Imizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki, okanye iiyure ezimbini nemizuzu engama-30 ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Umsetyenzana womzimba kufuneka uqhubeke kangangemizuzu eli-10 ukuze uthathwe njengeseshoni yomthambo.
Umntu ngamnye unokwahlula imizuzu engama-30 yemihla ngemihla abe ziiseshoni ezimbini ukuya kwezintathu ezimfutshane, nganye imizuzu eli-10 ubude.
Njengoko isakhono sokuzilolonga sisanda, jolise ekunyuseni imisetyenzana ephakathi.
Abantu ngabanye baya kuvuna ngakumbi izibonelelo zempilo ukuba banyusa ixesha lokuzilolonga eliphakathi ukuya kwimizuzu engama-300 okanye iiyure ezintlanu ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Ukulinganisa umthambo
Inqanaba eliphakathi lomsebenzi linyusa izinga lentliziyo kunye nesantya sokuphefumla.
Abantu bayabila kodwa basenako ukuqhubeka nencoko.
Abantu ngabanye bayakwazi ukuthetha kodwa abakwazi ukucula.
Abantu ngabanye baya kuva umthambo kodwa abafunquli kwaye badubule.
Abantu ngabanye banokusebenzisa izikali ezahlukeneyo ukulinganisa ubungakanani bomthambo.
Inqanaba lentliziyo
Ukubetha kwentliziyo okuphakathi komlinganiselo yi-50% ukuya kwi-70% yezinga eliphezulu lentliziyo yomntu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 )
Umlinganiselo wokubetha kwentliziyo yomntu ngamnye uyahluka ngokweminyaka.
Itshathi yokubetha kwentliziyo okanye isixhobo sokubala singamisela esona santya siphezulu sentliziyo yomntu.
Ukulinganisa izinga lokubetha kwentliziyo phakathi komthambo, umntu ngamnye unokuthatha ukubetha kwentliziyo yakhe okanye asebenzise isantya sentliziyo, i-app, i-tracker yokuqina, okanye i-smartwatch ukuqinisekisa ukuba bahlala kumandla aphakathi.
MET
I-MET imele IMetabolic Equivalent for Task kwaye ibhekisa kwisixa seoksijini esetyenziswa ngumzimba ngexesha lokuzilolonga.
Ukwabela ii-METs kumsebenzi kuvumela abantu ukuba bathelekise ubungakanani bomsebenzi owenziwayo.
Oku kusebenza kubantu abanobunzima obahlukeneyo.
Ngexesha lokuzilolonga ngokomzimba, ukuphefumla kunye nesantya sentliziyo kunyuka, kwaye umzimba utshisa malunga ne-3.5 ukuya kwi-7 calories ngomzuzu.
Elona nani litshisiweyo lixhomekeke kubunzima bakho kunye nenqanaba lokomelela.
Umzimba usebenzisa i-1 MET kwimisebenzi esisiseko efana nokuphefumla.
Amabanga omsebenzi :
1 MET – Umzimba uphumle
2 METs – Umsebenzi olula
3-6 METs – Umsebenzi ophakathi
I-7 okanye ngaphezulu kwee-METs - Umsebenzi onamandla
UkuQiniswa kweSikali sokuSebenza
Abantu ngabanye banokujonga umgangatho wabo womsebenzi usebenzisa i I-Borg yokuKaliyo yeSikali esiQhelekileyo sokuSebenza/i-RPE . (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 ) Ukusebenzisa esi sikali kubandakanya ukubeka iliso kwindlela umntu avakalelwa ngayo malunga nokuba umzimba wakhe usebenza nzima kangakanani ngexesha lokuzilolonga. Isikali siqala kwi-6 kwaye siphele kwi-20. Ukuzikhandla okubonwayo phakathi kwe-11 kunye ne-14 kuthathwa njengomsebenzi womzimba ophakathi.
I-6 - Akukho mgudu - ukuhlala okanye ulele
I-7-8 - Ukuzikhandla okulula kakhulu
I-9-10 - Ukuzikhandla okulula kakhulu
I-11-12 - Ukuzikhandla okulula
I-13-14 - Ukuzibhokoxa kancinci
15-16 - Ukuzibhokoxa kakhulu
I-17-18 - Ukuzibhokoxa kakhulu
I-20 - Ukuzikhandla okukhulu
imizekelo
Imisebenzi emininzi ibalwa njengomsebenzi ophakathi. Khetha ezinye ezinomtsalane kwaye ufunde ukuzongeza kwinkqubo yeveki.
Ukudanisa ibhola
Umdaniso womgca
Ukulima
Imisebenzi yasekhaya eyenza intliziyo impompe.
Softball
Baseball
Volleyball
Iphinda kabini intenetya
Ukuhamba ngokukhawuleza
Ukubaleka okulula
Ukuhamba okanye ukubaleka kwi-treadmill
Ukusebenzisa umqeqeshi we-elliptical
Ukuhamba ngebhayisekile ngaphantsi kweemayile ezili-10 ngeyure kumgangatho ophantsi
Ukuqubha ngokukhululeka
I-aerobics yamanzi
Imingeni yokuhamba
Abantu abanemiba yokushukumiseka banokufikelela kumlinganiselo ophakathi besebenzisa isitulo esinamavili esiqhutywa ngezandla okanye ibhayisekile yesandla kunye nokuqubha okanye i-aerobics yamanzi.
Abantu abanokusebenzisa imilenze yabo kodwa bangakwazi ukunyamezela ukuhamba okanye ukubaleka banokuzama ukukhwela ibhayisekile okanye ukuqubha.
Ukufumana uMthambo ongakumbi
Kukho iindlela ezahlukeneyo zokubandakanya kunye nokwandisa imisebenzi yomzimba ephakathi. Ezi ziquka:
Imizuzu eli-10 yokugqabhuka komsebenzi
Hamba ngokukhawuleza kangangemizuzu eli-10 ngexesha.
Hamba ngesantya esilula imizuzu embalwa.
Phakamisa isantya semizuzu eyi-10.
Zama ukuhamba ngexesha lekhefu lomsebenzi okanye isidlo sasemini kunye/okanye phambi okanye emva komsebenzi.
Ukuhamba Ukuzilolonga
Umntu ngamnye unokuhamba ngaphakathi, ngaphandle, okanye kwi-treadmill.
Ukuma okufanelekileyo kunye neendlela zokuhamba zenza kube lula ukufezekisa isantya esiphuthumayo.
Xa ukhululekile ukuhamba ngokukhawuleza imizuzu eyi-10, qalisa ukwandisa ixesha lokuhamba.
Zama iindlela ezahlukeneyo zokuzilolonga ezibonelela ngohambo olukhawulezayo, amaxesha okubaleka, kunye/okanye ukongeza iinduli okanye ukunyathela.
Imisebenzi emitsha
Abantu ngabanye bayacetyiswa ukuba bavavanye imithambo eyahlukeneyo ukuze bafumane oko kubasebenzelayo.
Cinga nge-roller skating, blading, okanye skateboarding ukonyusa izinga lokubetha kwentliziyo.
Umsebenzi womzimba ophakathi uya kufumana kwaye ugcine umzimba ukwimo. Abantu akufanele bakhathazeke ukuba banokwenza okuncinci ekuqaleni. Vumela ixesha lokwakha unyamezelo kwaye ngokuthe ngcembe uzenzele ixesha suku ngalunye lokwenza imisetyenzana eyonwabisayo.
Guqula Umzimba Wakho
VIDEO
Ucaphulo
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (2018). Izikhokelo zoMsebenzi woMzimba waseMelika, ushicilelo lwesi-2. Ifunyenwe kwi health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Umbutho weentliziyo zaseMelika. (2024). Iingcebiso zeAmerican Heart Association malunga nomsebenzi womzimba kubantu abadala kunye nabantwana. (Ukuphila impilo enempilo, umba. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Amaziko oLawulo noThintelo lweZifo. (2022). Izinga lentliziyo ekujoliswe kulo kunye noqikelelo lwezinga eliphezulu lentliziyo. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Amaziko oLawulo noThintelo lweZifo. (2022). Ukuzibhokoxa okubonwayo (Umlinganiselo we-Borg weSikali esiQhelekileyo sokuSebenza). Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , ukuphila qete
Kubantu abaqeqeshelwa umgama omde wokuhamba imigama emide kunye/okanye iminyhadala, ngaba unokugxila ekwakhiweni kwesiseko sokuhamba, emva koko ukonyusa imayile ngokuqhubekayo kunceda imeko yomzimba ukulungela ngokupheleleyo?
Uqeqesho lokuHamba umgama omde
Uqeqesho lunceda abantu ukuba bakhululeke kwaye bakhuseleke xa behamba umgama omde kunye nemisitho.
Uqeqesho kufuneka lugxininise ekwakhiweni kwesantya sokuhamba kunye nokwandisa umgama ngokuthe chu.
Abantu bafuna unyamezelo, hayi isantya, kwaye bafuna ukwakha amandla engqondo okuhamba iiyure ngesantya esithe nkqi.
Ukunciphisa umngcipheko wokulimala koqeqesho, ukwandisa i-mileage epheleleyo ngeveki / umgama wohambo olude kakhulu ngeveki ungabi ngaphezu kwe-10% kucetyiswa.
Abantu kufuneka baqeqeshe ukunxiba izixhobo ezinxitywayo xa behamba umgama omde.
Uqeqesho lungathatha iinyanga ezimbalwa.
Ukuba yi-methodical kuvumela ixesha lomzimba lokulungisa kunye nokwakha izihlunu ezintsha, ukunikezelwa kwegazi kunye nokunyamezela.
Imizekelo yeziCwangciso zoQeqesho
Ukulandela isicwangciso soqeqesho lomgama omde wolwakhiwo lweemayile kunye nokumisela amanzi afanelekileyo, isondlo, kunye nezixhobo zokuhamba iintsuku ezininzi kunye nokuhamba kuyacetyiswa. Nangona kunjalo, abantu kufuneka bakhe umva-umva-umva weentsuku ezinde kwiiseshoni zabo zoqeqesho ukuvavanya nayiphi na imiba okanye iingxaki ezibangelwa kukuhamba imigama emide ngeentsuku zokubuyela umva.
Umzekelo IziCwangciso zoQeqesho lokuHamba
Ukuhamba ngeentsuku ezininzi / iShedyuli yoQeqesho lokuhamba
Iikhilomitha ezingama-13 ngosuku/iikhilomitha ezingama-21
Sebenzisa olu cwangciso lweemarathoni okanye ezinye iihambo zeentsuku ezininzi kunye neenduli kunye neendawo zendalo ezifuna i-backpack.
Uqeqesho lokuHamba uMdyarho
Iikhilomitha ezingama-26.2/42 iikhilomitha
Oku kuya kubangela ukuba umzimba uhambe imigama emide.
Xa uqeqeshelwa umgama oziikhilomitha ezingama-31 ukuya kwi-100/50 ukuya kwi-161 yeekhilomitha, owona mgama mde wokuqeqesha akufuneki udlule kwiikhilomitha ezingama-20 ukuya kwezingama-25,
Oku kufuneka kwenziwe ubuncinane kabini kwiinyanga ezimbini phambi komdyarho okanye umnyhadala.
Taper phantsi inyanga ngaphambi kwesiganeko ukuya kumgama we-12.4-mile/20-kilometer.
gear
Zonke iimpahla, izihlangu, izinto zokuzikhusela elangeni, oobhaka, njl. njl., mazivavanywe ngeentsuku zoqeqesho ezinde phambi komsitho.
Ukunikezelwa kwemozulu kunye nomhlaba, cwangcisa oko kuya kufuneka kwaye kususwe.
Zama izinto, njengabantu abafuni ukumangaliswa yinto engaqhelekanga kumsitho. Ukusuka entloko ukuya ezinzwaneni, vavanya izixhobo, kubandakanya:
Izihlangu/iibhutsi, iikawusi, impahla yangaphantsi, ibra, ihempe, ibhulukhwe, umnqwazi, ibhatyi, kunye nezixhobo zemvula.
Khetha izihlangu okanye iibhutsi zokuhamba kwaye uzinxibe ngeentsuku ezinde zoqeqesho ukuze uziqhekeze kwaye uqinisekise ukuba ziyaqhuba.
Oobhaka kufuneka bavavanywe ngeentsuku ezinde zoqeqesho ukuqinisekisa ukuba banokuthwalwa ngokukhululekileyo kumgama omde kwaye babe nomthamo ofunekayo.
Khetha amalaphu e-wicking avumela ulusu ukuba luphefumle kwaye lupholile, ngakumbi phantsi kweengqimba. (Justin De Sousa et al., 2014 )
Abantu baya kufuna ukunxiba iimpahla ezifana nabahambi bemarathon ukuba uhambo luya kuba kwipavement okanye iasphalt.
Abantu bangaziguqula izixhobo zabo ukuba indlela ayikho endleleni okanye ngamaxesha ahlukeneyo onyaka. Fumanisa ukuba abanye abahamba umgama omde banxibe ntoni kwindlela enye okanye isiganeko.
Abantu banokunxulumana nabanye abahambahambayo ngemidiya yoluntu okanye bafumane iimpendulo kwimibuzo edla ngokubuzwa kwiwebhusayithi yomsitho okanye yendawo yokufikela.
Abantu ngabanye banokuqhagamshelana nomlawuli wesiganeko ngewebhusayithi okanye imidiya yoluntu.
isondlo
Isondlo esifanelekileyo sezemidlalo siya kulungiselela umzimba wokunyamezela umsebenzi.
Umzekelo, abantu bayacetyiswa ukuba balandele ukutya okubandakanya i-70% yeecarbohydrates, i-20% yeeprotheyini kunye ne-10% yamafutha.
Gwema ukutya okuneprotheyini ephezulu, njengoko kunokubangela iingxaki ze-hydration kunye noxinzelelo lwezintso zakho phantsi kweemeko zokuhamba zokunyamezela. (UMarta Cuenca-Sánchez et al., 2015)
Qeqesha ngamanzi, iziselo zezemidlalo, ukutya, kunye namashwamshwam athathwe kumsitho, kwaye ungaphambuki kuwo ngexesha lomsitho.
Amanzi ayadingeka kwiikhilomitha ezingama-20 nangaphantsi kweziganeko, kodwa isiselo sezemidlalo esithatha indawo ye-electrolyte sinokuba ngcono xa uhamba ixesha elide.
Ukuhlanjululwa okanye ukushiya iswekile ethile kunokuba lula kwisisu.
I-snacks ipakishwe kwangaphambili kwaye ibhalwe ngamaxesha azakutyiwa.
Abantu ngabanye kufuneka batye amafutha kunye neprotheyini kwimigama ye-ultramarathon - oku kunokuvela kumxube we-trail, iisandwich zebhotolo yamandongomane, kunye neebha zetshokolethi ezinamandongomane.
I-carbohydrates inokubonelelwa ngeegels zezemidlalo okanye imivalo yamandla.
Kucetyiswa ukuba ugweme iimveliso ezenziwe kumgama omfutshane kunye nemidlalo yamandla njengoko inokubangela iingxaki zokugaya ukutya xa uhamba imigama emide.
Ukucwangcisa uhambo
Ukucwangcisa kuqala ngokuzibekela usukelo. Iingqwalasela ziquka:
Ixesha lonyaka
Umgama
Uthutho oluya kumsitho
Iimfuno zesantya somsitho
Ukuphakama kunye neprofayili yenduli
Imozulu
Abantu ngabanye bayacetyiswa ukuba:
Lungiselela ngokuphanda iindlela kunye neendlela.
Funda iimephu zezifundo ukuze wazi ukuba zeziphi iinkonzo ezibonelelwayo endleleni kunye nokuba abantu kufuneka beze ngantoni.
Hamba umgama omde ngaphandle kwesiganeko esixhasayo.
Qhagamshelana nabantu abaye bahamba ekhosini.
Yazi umhlaba kunye neendawo zelanga lilonke, iinduli, i-pavement, iindlela zendalo kunye nomthunzi.
Ukuba kunokwenzeka, qhuba ikhosi ukuze uqhelane nayo.
Abantu ngabanye bangakwazi ukufumana usetyenziso oluyilelwe indlela yabo.
Ukuthatha Ikhefu Nokuphumla
Ikhefu eliqhelekileyo kufuneka libe lifutshane - ukusebenzisa igumbi lokuhlambela, ukutya i-snack, ukubuyisela amanzi emzimbeni, ukubopha izihlangu, okanye ukubopha amadyunguza.
Umzimba unokuqina ngokukhawuleza ngexesha lekhefu kwaye uthathe imizuzu emininzi ukubuyela kwisantya sokuhamba emva kwekhefu elide.
Izindululo inokuba kukuthatha ikhefu lokuhamba endaweni yoko, okuthetha ukuqhubeka nokuhamba kodwa ngesantya esicotha kakhulu.
Uncedo lwezandla
Abantu ngabanye baya kuba befumene oko kubasebenzelayo malunga nezihlangu, iibhutsi, iikawusi, njl., kwiintsuku zoqeqesho ezinde ukukhusela amadyunguza kunye nokulimala. Kucetyiswa ukuba uzame iindlela ezahlukeneyo, ezibandakanya:
Iteyiphu yezemidlalo
Iiphedi zebhloko ye-blister
Amachaphaza
Izixhobo
I-Wicking kunye / okanye iikawusi eziphindwe kabini
Moleskin
Yima kuphawu lokuqala lokucaphuka ecaleni kohambo kwaye ugqirha unyawo ngeteyiphu, amabhanti amadyungudyungu, okanye nayiphi na indlela esebenza kakuhle.
Umzimba wakhelwe ukuhamba. Ukucwangcisa kunye uqeqesho ngokufanelekileyo ngaphambi kokuthatha umgama omde okanye ukuhamba ngeentsuku ezininzi kuya kuqinisekisa i-marathon ekhuselekileyo neyonwabisayo.
Hamba Ngcono, Uphile Ngcono
VIDEO
Ucaphulo
UDe Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Iimpembelelo zehempe yelaphu elinomswakama kwi-physiological and perceptual responses ngexesha lokuzilolonga ngokukrakra ekushiseni. I-ergonomics esetyenzisiweyo, i-45 (6), i-1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Iingxabano ezijikeleze i-high-protein yokutya: i-satiating effect kunye nempilo yezintso kunye nethambo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716
by UGqr Alex Jimenez Unyango lwe-Acupuncture , Ubuhlungu obungapheliyo , Ukuhamba kunye nokuguquguquka , Unyango , I-Viscerosomatic Reflex
Ngaba abantu abajongene neentlungu ezidibeneyo banokubandakanya unyango lwe-acupuncture ukulawula iimpawu ze-lupus kunye nokubuyisela ukuhamba komzimba?
intshayelelo
Amajoni omzimba abaluleke kakhulu kumzimba njengoko umsebenzi wawo ophambili kukukhusela izakhiwo ezibalulekileyo kubahlaseli bangaphandle abanokuthi babangele imiba efana neentlungu kunye nokungonwabi. I-immune system inobudlelwane obuphilileyo kunye neenkqubo ezahlukeneyo zomzimba, kubandakanywa ne-musculoskeletal system, njengoko i-cytokines evuthayo inceda ukuphilisa umonakalo wemisipha kunye nezicubu xa umzimba wenzakala. Ngokuhamba kwexesha, nangona kunjalo, xa iimeko eziqhelekileyo zokusingqongileyo kunye nemfuzo ziqala ukukhula emzimbeni, amajoni omzimba aya kuqala ukuthumela ezi cytokines kwiiseli eziphilileyo, eziqhelekileyo. Ukuza kuthi ga ngelo xesha, umzimba uqala emngciphekweni wokuphuhlisa izifo ezizimelayo. Ngoku, izifo ezizimelayo emzimbeni zinokubangela isiphithiphithi ngokuhamba kwexesha xa zingalawulwa, nto leyo ekhokelela kwiziphazamiso ezingapheliyo ezinokubangela iimpawu ezidlulayo kwinkqubo ye-musculoskeletal. Esinye sezona zifo zixhaphakileyo ze-autoimmune yi-systemic lupus erythematosus okanye i-lupus, kwaye inokubangela ukuba umntu abe neentlungu ezingaguqukiyo kunye nokungonwabi ngelixa enxibelelana nezihlunu kunye neentlungu zamalungu. Inqaku lanamhlanje lijonga izinto kunye neziphumo ze-lupus, umthwalo wentlungu edibeneyo kwi-lupus, kunye nendlela iindlela ezipheleleyo ezifana ne-acupuncture ezinokunceda ukulawula i-lupus ngelixa ubuyisela ukuhamba komzimba. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela yokunciphisa iintlungu ezibangelwa yi-lupus kumalungu. Siyazisa kwaye sikhokela izigulane malunga nendlela i-acupuncture enokunceda ngayo ukulawula i-lupus kunye nokudibanisa ezinye iindlela zonyango zokunciphisa iimpawu zayo ezinjengeentlungu ezichaphazela inkqubo ye-musculoskeletal system. Sikhuthaza abaguli bethu ukuba babuze ababoneleli babo bezonyango abahambelana nemibuzo ebalulekileyo malunga nokubandakanya unyango lwe-acupuncture ukukhulula iziphumo ezivuthayo ze-lupus ngelixa befumana iindlela zendalo zokubuyisela ukuhamba. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli .
Imiba kunye neziphumo zeLupus
Ngaba uye wafumana intlungu edibeneyo kwiindawo zakho eziphezulu okanye ezisezantsi, okwenza kube nzima ukusebenza imini yonke? Ngaba ubusoloko uziva iziphumo zokudinwa rhoqo? Abantu abaninzi abahlangabezana nale miba efana neentlungu banokubeka emngciphekweni wokuphuhlisa i-systemic lupus erythematosus. Kwesi sifo se-autoimmune, amajoni omzimba aqala ngempazamo ukuhlasela izicubu zawo, nto leyo ekhokelela ekudumbeni kunye noluhlu lweempawu ezinjengeentlungu. I-Lupis inobuqili bokuxilonga ngenxa ye-immune dysregulation entsonkothileyo enokukhokelela ekuveliseni kakhulu iicytokines ezinokuchaphazela umzimba. ( ULazar & Kahlenberg, 2023 Kwangaxeshanye, i-lupus inokuchaphazela abantu abahlukeneyo, kunye neempawu kunye nokuqina okungafaniyo kuxhomekeke kwindlela ezibuthathaka okanye ezinzima ngayo izinto ezichaphazela umzimba. I-Lupus inokuchaphazela amalungu ahlukeneyo omzimba, kubandakanya amalungu, ulusu, izintso, iiseli zegazi, kunye namanye amalungu abalulekileyo omzimba kunye namalungu, njengoko izinto zokusingqongileyo kunye nehomoni zinokuchaphazela ukukhula kwayo. ( Tsang & Bultink, 2021 ) Ukongezelela, i-lupus inokudityaniswa ngokusondeleyo kunye nezinye izinto ezibangela ukugqithiswa kweeprofayili ezinobungozi kunye nokuvuvukala okunokuchaphazela amajoyina kwi-musculoskeletal system.
Umthwalo weentlungu ezidibeneyo kwiLupus
I-Lupus inobuqili ukuyifumanisa kuba ihlala ilinganisa ezinye izigulo; olona phawu luqhelekileyo lwentlungu oluchaphazela ilupus ngamalunga. Abantu abane-lupus bafumana intlungu edibeneyo, enokubangela iziphumo ezivuthayo kunye nomonakalo wesakhiwo kumalungu, imisipha, imisipha kunye namathambo, okubangela ukungahambi kakuhle kwe-pathological. ( UDi Matteo et al., 2021 ) Ekubeni i-lupus ibangela iziphumo ezivuthayo kumalungu, abantu abaninzi baya kucinga ukuba bafumana i-arthritis evuthayo, kwaye inokubangela ukugqithiswa kweeprofayili zengozi njengoko ihamba kunye ne-lupus, ngaloo ndlela ibangela intlungu yendawo kumalungu kungakhathaliseki ukuba imvelaphi yayo. ( Senthelal et al., 2024 ) Intlungu edibeneyo kubantu be-lupus inokuthintela kakhulu imisebenzi yemihla ngemihla, ukunciphisa ukuhamba kunye nomgangatho wobomi bonke njengoko bezama ukufumana isiqabu.
Ukuvula iiMfihlo zoKudumba-Ividiyo
VIDEO
Indlela epheleleyo yokulawula iLupus
Nangona unyango oluqhelekileyo lwe-lupus lubandakanya amayeza kunye ne-immunosuppressants ukunciphisa ukuvuvukala okubangelwa yi-lupus, abantu abaninzi bafuna ukufuna iindlela ezipheleleyo zokulawula i-lupus kunye nokunciphisa iziphumo ezivuthayo ezichaphazela amalungu abo ngokwenza utshintsho oluncinci ebomini babo. Abantu abaninzi bafaka ukutya okuchasene nokudumba okutyebileyo kwi-antioxidants ukudambisa iziphumo ezivuthayo. Izongezelelo ezahlukeneyo, ezifana ne-vitamin D, i-calcium, i-zinc, njl., zinokunceda ukunciphisa ukuvuvukala okubangelwa yi-lupus kunye nokomeleza impilo yamathambo. Ukongezelela, unyango olungelulo utyando lunokuphucula umthamo we-cardiorespiratory kunye nokunciphisa ukukhathala ngelixa uphucula umsebenzi wengqondo, onokunceda ukuphucula umgangatho wobomi bomntu ngokulawula iimpawu ezibangelwa yi-lupus. ( Fangtham et al., 2019 )
Ingayinceda njani i-Lupus kunye nokubuyisela ukuHamba
Enye yezona ndlela zindala zeendlela ezingezizo utyando kunye nezipheleleyo zokunciphisa ukudumba kunye nokulawula i-lupus yi-acupuncture. I-acupuncture ibandakanya iinaliti eziqinileyo, ezincinci ezisetyenziswa ngabaqeqeshi abaqeqeshwe kakhulu ukuba bafakwe kumanqaku athile omzimba ukulinganisa i-qi yomzimba (amandla) ngokuvuselela inkqubo ye-nervous kunye nokukhulula iikhemikhali eziluncedo kwimisipha echaphazelekayo, intambo yomgogodla kunye nengqondo. Ukongeza, i-acupuncture, eneziphumo zayo ezincinci kunye nendlela epheleleyo, inokunceda ukulawula i-lupus. Oku kungenxa yokuba xa iinaliti ze-acupuncture zifakwe kwii-acupoints zomzimba, zinokuphazamisa iimpawu zentlungu ezibangela intlungu kwindawo echaphazelekayo kwaye zilawule i-cytokines evuthayo esuka kwi-lupus ukubonelela ngokukhululeka. ( Wang et al., 2023 ) Oku kungenxa yefilosofi yayo yokujongana neentlungu zomzimba kuphela kodwa kunye neempawu zeemvakalelo nezengqondo zokuphila kunye nesifo esingapheliyo njenge-lupus.
Ukongezelela, i-acupuncture inokunceda ukubuyisela ukuhamba ngokubambisana ngelixa ulawula i-lupus ngokusebenzisa unyango olulandelelanayo, njengoko abantu abaninzi beqaphela ukuba ukuhamba kwabo ngokubambisana kuphuculwe kwaye intlungu yabo iyancipha. Oku kungenxa yokuba ukufakwa kunye nokuguqulwa kweenaliti kwi-acupoints yomzimba kubangela ukuguqulwa kwigalelo le-afferent sensory kwinkqubo ye-nervous central, eyandisa i-alpha motoneuron excitability kunye nokunciphisa ukuvutha. ( UKim et al., 2020 ) Xa abantu bejongana ne-lupus kwaye bezama ukufumana ezinye iindlela ezipheleleyo zokuphelisa ukudumba kunye neentlungu ezidibeneyo ezibangelwa yi-lupus, i-acupuncture, kunye nonyango olungelulo utyando lunokunika i-ray yethemba ekulawuleni imingeni yemihla ngemihla ye-lupus.
Ucaphulo
Di Matteo, A., Smerilli, G., Cipolletta, E., Salaffi, F., De Angelis, R., Di Carlo, M., Filippucci, E., & Grassi, W. (2021). Ukufanekisa ukuBandakanya kweTissue eDityanisiweyo kunye neSoft kwi-Systemic Lupus Erythematosus. Curr Rheumatol Rep , 23 (9), 73. doi.org/10.1007/s11926-021-01040-8
Fangtham, M., Kasturi, S., Bannuru, RR, Nash, JL, & Wang, C. (2019). Unyango olungelulo lwe-pharmacologic lwe-systemic lupus erythematosus. Lupus , 28 (6), 703-712. doi.org/10.1177/0961203319841435
UKim, D., Jang, S., & Park, J. (2020). I-Electroacupuncture kunye ne-Manual Acupuncture Yongeza i-Flexibility Joint kodwa Ukunciphisa Amandla Emisipha. Ukhathalelo lwempilo (Basel) , 8 (4). doi.org/10.3390/healthcare8040414
ULazar, S., & Kahlenberg, JM (2023). I-Systemic Lupus Erythematosus: IiNdlela eziNtsha zokuHlola kunye noNyango. UAnn uMfundisi Med , 74 , 339-352. doi.org/10.1146/annurev-med-043021-032611
Senthelal, S., Li, J., Ardeshirzadeh, S., & Thomas, MA (2024). Isifo samathambo. Kwi StatPearls . www.ncbi.nlm.nih.gov/pubmed/30085534
Tsang, ASMWP, & Bultink, IEM (2021). Uphuhliso olutsha kwi-systemic lupus erythematosus. Rheumatology (Oxford) , 60 (Suppl 6), vi21-vi28. doi.org/10.1093/rheumatology/keab498
Wang, H., Wang, B., Huang, J., Yang, Z., Ingoma, Z., Zhu, Q., Xie, Z., Sun, Q., & Zhao, T. (2023). Ukusebenza kunye nokukhuseleka konyango lwe-acupuncture kunye ne-pharmacotherapy eqhelekileyo kunyango lwe-systemic lupus erythematosus: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. Iyeza (Baltimore) , 102 (40), e35418. doi.org/10.1097/MD.0000000000035418
isikhanyeli
by UGqr Alex Jimenez Uvavanyo lweChiropractic , Physiology yabantu
Kubantu abajongene nemiba ye-musculoskelet kunye neempawu zentlungu, ngaba banokufunda malunga ne-biomechanics kunye nendlela esebenza ngayo ukunyakaza, ukuqeqeshwa ngokomzimba, kunye nokusebenza, uncedo kunyango lokulimala kunye nokukhusela?
I-Biomechanics
I-Biomechanics ifunda zonke iintlobo zobomi kunye nokusebenza kwazo koomatshini. Abaninzi bacinga nge-biomechanics kwimidlalo kunye nokusebenza kwezemidlalo, kodwa i-biomechanics inceda ukudala nokuphucula iteknoloji, izixhobo kunye neendlela zokubuyisela ukulimala. (Tung-Wu Lu, Chu-Fen Chang 2012 ) Izazinzulu, oogqirha bamayeza ezemidlalo, iiphysiotherapists, iichiropractors, kunye neengcali zokulungisa imeko zisebenzisa i-biomechanics ukunceda ukuphuhlisa imigaqo yoqeqesho kunye nobuchule bokuphucula iziphumo zonyango.
Ukuhamba komzimba
I-Biomechanics ifunda ukunyakaza komzimba, kubandakanywa nendlela izihlunu, amathambo, i-tendon, kunye nemigqaliselo esebenza ngayo kunye, ngakumbi xa ukunyakaza kungafanelekanga okanye kuchanekileyo. Iyingxenye yentsimi enkulu ye-kinesiology, igxininise ngokukodwa kwi-motion mechanics kunye nohlalutyo lwendlela onke amalungu omzimba asebenza ngayo kunye nokwenza ukunyakaza kwezemidlalo kunye nokuqhelekileyo. (UJosé M Vilar et al., 2013 ) IBiomechanics ibandakanya:
Ukwakheka kwamathambo kunye nezihlunu.
Isakhono sokushukuma.
Ubuchwephesha bokujikeleza kwegazi, ukusebenza kwezintso, kunye neminye imisebenzi.
Uphononongo lwamandla kunye nemiphumo yale mikhosi kwizicubu, ulwelo, okanye izinto ezisetyenziselwa ukuxilongwa, unyango, okanye uphando. (Jose I. Priego-Quesada 2021 )
Sports
Izifundo zebhayomechanics zezemidlalo kwimithambo, uqeqesho, kunye nezemidlalo, ezibandakanya ifiziksi kunye nemithetho yobuchwephesha. Umzekelo, i-biomechanics yomsebenzi othile ijonga:
Indawo yomzimba.
Ukushukuma kweenyawo, isinqe, amadolo, umva, amagxa neengalo.
Ukwazi iipatheni zentshukumo ezichanekileyo kunceda ukwenza uninzi lomsebenzi ngelixa ukhusela ukulimala, ukulungisa iimpazamo zefomu, ukwazisa imigaqo yoqeqesho, kunye nokwandisa iziphumo ezilungileyo. Ukuqonda indlela umzimba ohamba ngayo kwaye kutheni uhamba ngendlela oyenzayo kunceda abaqeqeshi bezonyango bakhusele kwaye baphathe ukulimala, ukunciphisa iimpawu zentlungu, kunye nokuphucula ukusebenza.
izixhobo
I-Biomechanics isetyenziselwa ukuphuhliswa kwezixhobo zomzimba kunye nezemidlalo ukuphucula ukusebenza. Umzekelo, isihlangu sinokuthi siyilelwe ukusebenza ngokugqibeleleyo kwi-skateboarder, imbaleki yomgama omde, okanye umdlali webhola ekhatywayo. Imiphezulu yokudlala nayo ifundelwa le njongo, njengokuba ukuqina komphezulu we-artificial turf kukuchaphazela njani ukusebenza kwembaleki. (Jose I. Priego-Quesada 2021 )
Ngabanye
I-Biomechanics inokuhlalutya ukunyakaza komntu ngamnye kwintshukumo esebenzayo ngakumbi ngexesha loqeqesho kunye nemidlalo.
Umzekelo, ukubaleka komntu okanye ukujingi kungafotwa kunye neengcebiso malunga nokuba utshintshe ntoni ukuze uphucule.
Ukulimala
Isayensi ifunda izizathu, unyango, kunye nokuthintela ukwenzakala kwe-neuromusculoskeletal.
Uphando lunokuhlalutya imikhosi ebangela ukulimala kunye nokubonelela ngolwazi kwiingcali zonyango malunga nendlela yokunciphisa umngcipheko wokulimala.
uqeqesho
I-Biomechanics ifunda ubuchule bezemidlalo kunye neenkqubo zoqeqesho ukuphuhlisa iindlela zokuphucula ukusebenza kakuhle.
Oku kunokubandakanya uphando malunga nokubeka, ukukhululwa, ukulandelwa, njl.
Inokuhlalutya kwaye incede ukuyila iindlela zoqeqesho ezitsha ezisekwe kwiimfuno zoomatshini bomdlalo, ezijolise kwisiphumo esingcono. ukwenza .
Ngokomzekelo, ukusebenza kwemisipha kulinganiswa ngebhayisikili usebenzisa i-electromyography kunye ne-kinematics, enceda abaphandi bahlalutye izinto ezifana ne-posture, amacandelo, okanye ukuqina kokuzivocavoca okuchaphazela ukusebenza. (Jose I. Priego-Quesada 2021 )
Iimvo
Kwi-biomechanics, iintshukumo zomzimba zibhekiswa kuzo ukusuka kwindawo ye-anatomical:
Ukuma nkqo, ujonge ngqo phambili
Iingalo emacaleni
Amasundu ajonge phambili
Iinyawo ziqelelene kancinci, iinzwane zibheke phambili.
Iindiza ezintathu ze-anatomical ziquka:
I-Sagittal - i-median - Ukwahlula umzimba kwisiqingatha sokunene kunye nesobunxele yi-sagittal / indiza ephakathi. I-Flexion kunye nokwandiswa kwenzeka kwindiza ye-sagittal.
Ngaphambili-Inqwelomoya yangaphambili yahlula umzimba kumacala angaphambili nangasemva kodwa ikwabandakanya ukuxhwilwa, okanye ukususa imilenze kude neziko, kunye nokunyuswa, okanye ukuhambisa imilenze ukuya embindini kwinqwelomoya engaphambili.
Ukuguquguquka - ngokuthe tye. – Amalungu aphezulu nasezantsi omzimba ahlulwe yi-transverse/horizontal plane. Iintshukumo ezijikelezayo zenzeka apha. (IBhunga laseMelika lokuzilolonga ngo-2017 )
Ukuhambisa umzimba kuzo zontathu iindiza kwenzeka kunye nomsebenzi wemihla ngemihla. Kungenxa yoko le nto kucetyiswa ukwenza umthambo kwiplani nganye yentshukumo ukwakha amandla, umsebenzi kunye nokuzinza.
izixhobo
Izixhobo ezahlukeneyo zisetyenziselwa ukufunda i-biomechanics. Uphononongo luqhele ukwenziwa kusetyenziswa isixhobo esaziwa ngokuba yi-electromyography okanye i-EMG sensors. Izinzwa zibekwe eluswini kwaye zilinganisa ubungakanani kunye neqondo le-fiber muscle activation kwimisipha ethile ngexesha lovavanyo lovavanyo. Ii-EMG zinokunceda:
Abaphandi bayaqonda ukuba yeyiphi imithambo esebenza ngakumbi kunezinye.
Iingcali zonyango ziyazi ukuba izihlunu zezigulane zisebenza ngokufanelekileyo kwaye zisebenza.
I-Dynamometers sesinye isixhobo esinceda ukulinganisa amandla emisipha.
Balinganisa imveliso yamandla eveliswa ngexesha le-muscle contractions ukuze babone ukuba izihlunu zomelele ngokwaneleyo.
Zisetyenziselwa ukulinganisa amandla okubamba, onokuthi ube ngumqondiso wamandla onke, impilo kunye nokuphila ixesha elide. (U-Li Huang et al., ngo-2022 )
Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare
VIDEO
Ucaphulo
Lu, TW, & Chang, CF (2012). I-Biomechanics yokuhamba kwabantu kunye nezicelo zayo zeklinikhi. Ijenali yeKaohsiung yenzululwazi yezonyango, 28(2 Suppl), S13–S25. doi.org/10.1016/j.kjms.2011.08.004
Vilar, JM, Miró, F., Rivero, MA, & Spinella, G. (2013). Biomechanics. Uphando lweBioMed lwamazwe ngamazwe, 2013, 271543. doi.org/10.1155/2013/271543
I-Priego-Quesada JI (2021). Ukuzivocavoca kweBiomechanics kunye nePhysiology. Ubomi (Basel, Switzerland), 11(2), 159. doi.org/10.3390/life11020159
IBhunga laseMelika lokuzilolonga. Makeba Edwards. (2017). Iiplani zeMotion ezicacisiweyo (iNzululwazi yoMthambo, umba. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2863/the-planes-of-motion-explained/
Huang, L., Liu, Y., Lin, T., Hou, L., Ingoma, Q., Ge, N., & Yue, J. (2022). Ukuthembeka kunye nokuthembeka kwee-dynamometers ezimbini zezandla xa zisetyenziswa ngabantu abadala abahlala ekuhlaleni abaneminyaka engaphezu kwama-50. BMC geriatrics, 22(1), 580. doi.org/10.1186/s12877-022-03270-6
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Kubantu abaqala ukuphakamisa iintsimbi, iiyunithi zeemoto zibalulekile kwintshukumo yemisipha. Ngaba ukwakha iiyunithi ezininzi zeemoto kunceda ukwakha amandla kunye nokugcina ubunzima bezihlunu?
Iiyunithi zeeMoto
Iiyunithi zeemoto zilawula izihlunu zamathambo kwaye zingamandla emva kwayo yonke intshukumo yomzimba. (C J. Heckman, Roger M. Enoka 2012 )
Ukuphakamisa iintsimbi rhoqo kuqeqesha umzimba ukuba wenze iiyunithi zeemoto ezininzi kunye namandla.
Izikhokelo ngokubanzi zincoma ukuphakamisa iintsimbi kuwo onke amaqela emisipha ezimbini ukuya kwezintathu iintsuku ezingalandelelanayo ngeveki.
Ukuhambelana kunceda ukugcina ubunzima bemisipha.
Ukuqhubela phambili rhoqo kwandisa umngcipheko we-plateauing.
Ziziphi
Ukuzilolonga kwandisa ukomelela kwezihlunu zomzimba, ngoxa ukuhlala kunye nokungenzi nto kuwenza buthathaka. Iyunithi yemoto yiseli yemithambo-luvo enye/neuron ebonelela ngemithambo-luvo ukuba ingabikho kwiqela lemisipha yamathambo. I-neuron ifumana imiqondiso ebuchotsheni evuselela yonke imicu yezihlunu kuloo yunithi yemoto ukuvelisa intshukumo.
Izihlunu ziquka iindidi ezahlukeneyo zefiber.
Zidityaniswe emathanjeni anezicubu ezixhumeneyo, ezinamandla kunezihlunu.
Iiyunithi ezininzi zeemoto zisasazwa kuwo wonke umsipha.
Iiyunithi zeemoto zinceda ukuqinisekisa ukuba amandla okunciphisa imisipha asasazeka ngokulinganayo kuwo wonke umsipha.
Iiyunithi zeemoto zinobukhulu obahlukeneyo kwaye zisebenza ngokwahlukileyo kuxhomekeke apho kwaye zenza ntoni.
Iiyunithi zeemoto ezincinci zinokugcina iintsinga ezintlanu okanye ezilishumi kuphela. Umzekelo, ukuqhwanyaza okanye ukusezela.
Iiyunithi zeemoto ezinkulu zinokubandakanya amakhulu eentsinga zezihlunu zokujinga okanye ukutsiba iintshukumo.
Indlela abasebenza ngayo
Inani leeyunithi ezenziweyo lixhomekeke kumsebenzi. Ukuqina kwemisipha eqinile kufuna ngaphezulu. Nangona kunjalo, iiyunithi ezimbalwa ziyafuneka ukufezekisa intshukumo yabantu abachitha umgudu omncinci.
Ikhontrakthi
Xa iyunithi ifumana umqondiso ovela ebuchotsheni, imicu yezihlunu iyafinyela ngaxeshanye.
Amandla avelisiweyo axhomekeke ekubeni zingaphi iiyunithi ezifunekayo ukuphumeza umsebenzi. (Purves D. et al., 2001 )
Umzekelo, ukuchola-chola izinto ezincinci njengepeni kunye nephepha kufuna iiyunithi ezimbalwa kuphela ukuvelisa amandla afunekayo.
Ukuba uthatha i-barbell enzima, umzimba udinga iiyunithi ezininzi kuba kufuneka amandla amaninzi ukuphakamisa umthwalo onzima.
Umzimba unokuvelisa amandla amaninzi kunye nezihlunu ezomeleleyo.
Oku kwenzeka xa uphakamisa iintsimbi rhoqo kwaye ulayisha ngokugqithiseleyo izihlunu ezinobunzima obuninzi kunokuba zikwazi ukuphatha.
Le nkqubo yaziwa njengokuziqhelanisa.
U lungiso
Injongo yokuphakamisa iintsimbi kukucela umngeni kwizihlunu ukuze ziqhelane nomngeni omtsha kwaye zikhule ngamandla kunye nobunzima. Iiyunithi zeemoto ziyinxalenye enkulu yenkqubo yokulungelelanisa. (UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. 2017 )
Xa uqala uqeqesho lobunzima, ingqondo ithatha iiyunithi ezininzi ngalo lonke ixesha isihlunu sithotywa. (Pete McCall. IBhunga laseMelika lokuzilolonga. 2015 )
Njengoko abantu beqhubeka nokusebenza, amandla abo okuvelisa amandla amaninzi ayanda kwaye iiyunithi zisebenza ngokukhawuleza.
Oku kwenza iintshukumo zisebenze ngakumbi.
Abantu ngabanye banokunyusa ukuqeshwa kweyunithi yemoto ngokuqhubeka benyusa umngeni wobunzima kwizihlunu zabo.
Uphuhliso luyadala inkumbulo yentshukumo .
Ubudlelwane phakathi kwengqondo, izihlunu, kunye neeyunithi zeemoto zisekwe nokuba umntu uyayeka ukusebenza. Iindlela zisekho nokuba umntu uthatha ixesha elingakanani na.
Xa ubuyela kwi uqeqesho , umzimba uya kukhumbula indlela yokukhwela ibhayisekile, ukwenza i-bicep curl, okanye i-squat.
Nangona kunjalo, izihlunu aziyi kuba namandla afanayo njengoko amandla kufuneka akhiwe kwakhona kunye nokunyamezela okunokuthi kulahlekile.
Yinkumbulo yentshukumo eseleyo.
UQeqesho loMkhosi kunye noNyango lweChiropractic: Ukwandisa ukusebenza
VIDEO
Ucaphulo
Heckman, CJ, & Enoka, RM (2012). Iyunithi yemoto. IPhysiology eBanzi, i-2 (4), i-2629-2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., Abahleli. (2001). Inzululwazi yemithambo-luvo. Uhlelo lwesi-2. I-Sunderland (MA): iSinauer Associates; 2001. Iyunithi yeeMoto. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK10874/
UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. (2017). Indlela Isihlunu Esikhula Ngayo (Inzululwazi Yokuzilolonga, Umba. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/
Pete McCall. IBhunga laseMelika lokuzilolonga. (2015). Izinto ezili-10 ozaziyo malunga neeFayibha ze-Muscle (iNzululwazi yoMthambo, umba. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/
by UGqr Alex Jimenez Unyango lwe-Acupuncture , Abadlali
Kwabathanda ukomelela kunye nezemidlalo, amajoni eempelaveki, kunye neembaleki ezijonge ukuphucula ukusebenza komzimba, ngaba ukubandakanya i-acupuncture yokusebenza kwezemidlalo kusebenza?
I-acupuncture yokuSebenza kweMidlalo
I-acupuncture yokusebenza kwezemidlalo ilandela ukufakwa kwenaliti efanayo kumanqaku athile okunyanga iimpawu zentlungu, ukunciphisa ukuvuvukala kunye nokukhathala, kunye nokuphucula ukujikeleza kwegazi ukuphucula ukusebenza komzimba kunye nezemidlalo. I-acupuncture isekelwe kwimigaqo yamayeza emveli yaseTshayina egxile ekubuyiseleni ukulinganisela kwenkqubo ye-nervous kunye nomzimba ukuze kusebenze ukuphilisa kwendalo kunye nokwandisa ukujikeleza kwamandla. (Johns Hopkins Medicine. 2024 ).
I-acupuncture iye yaba yolunye unyango oludumileyo lokulimala kwezemidlalo njengoko ibonise iziphumo ezilungileyo kunye nokuchacha kukulimala. (UGeorge GA Pujalte et al., 2023 )
Igazi lomzimba kunye neendlela zamandla, ezaziwa ngokuba zii-meridians, ziye zivaleleke kukudumba ngenxa yokugula, ukwenzakala, okanye ukusetyenziswa ngokugqithiseleyo, okukhokelela kwiintlungu, uxinzelelo, kunye neempawu ezahlukeneyo. Iinaliti ze-acupuncture zivuselela iindlela zokucima izithintelo, zivumela ukujikeleza ngokufanelekileyo kwamandla kunye negazi ukunciphisa ukuvuvukala nokubuyisela ukulinganisela. (Jiajie Zhu et al., 2021 )
I-acupuncture yezemidlalo isebenza ngokugcina ukujikeleza kwegazi kunye namandla ngokusebenzisa i-meridians ngokusebenzisa imithambo, ii-tendon, izihlunu, kunye namalungu okuphucula imveliso kunye nokukwazi. (U-Liang Kang et al., ngo-2021 )
I-Electroacupuncture ibandakanya ukudibanisa ukuvuselela kombane ukusuka kumatshini wamashumi ukuya kwiindawo ezithile kwindawo yokuphucula unyango lwenaliti. (Keitaro Kubo et al., 2020 )
I-acupuncture inokunceda
Iindlela ezinokunceda i-acupuncture ziquka:
Yandisa uluhlu lweMotion
I-acupuncture inokunceda ukukhulula izihlunu eziqinileyo, ii-tendon, kunye nemigqaliselo esetyenziswa kakhulu ngexesha loqeqesho okanye imidlalo.Chi-Tsai Tang, 2023 )
Oku kuvumela iimbaleki ukuba zidlale kumanqanaba aphezulu ngaphandle kokubeka umngcipheko wokuba mandundu okanye kubangele ukwenzakala ngakumbi.
Yandisa Ukuba bhetyebhetye
I-acupuncture inceda ukunyusa u-elasticity kumalungu ngokukhulula i-adhesions ngaphakathi kwezicubu ezidibeneyo zokwandisa ukuhamba.
Phucula iReflexes
Ukujoliswa kweengongoma eziphambili kuvuselela umsebenzi we-nerve, onokuthi uphucule i-reflexes ekhawulezayo kunye nokuphucula ukulungelelanisa.Chi-Tsai Tang, Bo Ingoma. 2022 )
Yandisa Ukujikeleza
I-acupuncture yongeza ukujikeleza kwegazi kwiindawo ezingenayo ioksijini.
Oku kukhawuleza ukubuyiswa kwemisipha emva kokusebenza ngamandla ngokomzimba.Keitaro Kubo et al., 2020 )
Phucula Ugxininiso Lwengqondo
I-acupuncture ikhupha ii-endorphins, ezinciphisa iintlungu kwaye zinike imvakalelo yokuzola kunye nokuphumla.
Oku kwenza iimbaleki zihlale zigxile kwaye zikhuthazekile kulo lonke uqeqesho kunye nemidlalo. (Chi-Tsai Tang, 2023 )
Nciphisa Ukudinwa
I-acupuncture eqhelekileyo yokusebenza kwezemidlalo inokunceda ukugcina amanqanaba amandla okunceda ukukhusela ukudinwa kunye nokugcina ukusebenza kakuhle ngexesha lokuziqhelanisa kunye nemidlalo. (UGeorge GA Pujalte et al., 2023 )
Nciphisa Ukuqina Kwemisipha
Unyango lwe-acupuncture lunokunceda ukukhulula izihlunu ezixineneyo ezibangelwa kukusetyenziswa ngokuphindaphindiweyo kunye noxinzelelo loxinzelelo olunokuthi lubangwe luxinzelelo phambi komdlalo okanye itumente.
Oku kunceda iimbaleki zihlale zibhetyebhetye kwaye ziqhushumba. (Chi-Tsai Tang, Bo Ingoma. 2022 )
Kubantu abafuna ukuphucula ukusebenza kwabo ngokomzimba, imidlalo i-acupuncture inokubonelela ngenye indlela yendalo, engeyiyo enokuthi incede ukuphucula ukusebenza kwezemidlalo ngokwengqondo nangokwenyama.
Ukulimala kweLumbar Spine kwiMidlalo: UkuPhiliswa kweChiropractic
VIDEO
Ucaphulo
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Zhu, J., Li, J., Yang, L., & Liu, S. (2021). I-acupuncture, ukusuka kudala ukuya kwixesha langoku. Ingxelo ye-Anatomical (Hoboken, NJ: 2007), 304 (11), 2365-2371. doi.org/10.1002/ar.24625
Kang, L., Liu, P., Peng, A., Sun, B., He, Y., Huang, Z., Wang, M., Hu, Y., & He, B. (2021). Ukusetyenziswa konyango lwaseTshayina kwiyeza lezemidlalo. Amayeza ezemidlalo kunye nesayensi yezempilo, i-3 (1), i-11-20. doi.org/10.1016/j.smhs.2021.02.006
Tang, CT, & Ingoma, B. (2022). I-acupuncture kunye neNeedling eyomileyo yokuSebenza kweMidlalo kunye noBuyiselo. Iingxelo zangoku zonyango lwezemidlalo, i-21 (6), i-213-218. doi.org/10.1249/JSR.0000000000000968
Kubo, K., Iizuka, Y., Yajima, H., Takayama, M., & Takakura, N. (2020). Utshintsho kwiGazi leGazi leTendons kunye nokuGuquguquka kweNtliziyo ngexesha nangemva kwe-acupuncture. I-acupuncture yonyango, i-32 (2), i-99-107. doi.org/10.1089/acu.2019.1397
Tang CT (2023). Ukuziqhelanisa ngaphandle kwemizila: Ukusebenzisa i-acupuncture kwiGumbi loQeqesho lwe-Athletic nakwi-Field. I-acupuncture yonyango, i-35 (5), i-266-269. doi.org/10.1089/acu.2023.0043
by UGqr Alex Jimenez ukuphila qete , impilo
Kubantu abagqibe ekubeni baqalise ukwenza umthambo wokuzilolonga nempilo, ukuhamba yindawo entle yokuqalisa. Ngaba ukucwangcisa ishedyuli yomthambo wokuhamba kunokunceda abantu bagcine inkqubo yokomelela kunye nokuphucula ukunyamezela kunye nesantya esikhawulezayo?
IShedyuli yoCwangciso lokuHamba umthambo
Ngelixa naliphi na inani lokuhamba linceda impilo, abantu banokunyusa izibonelelo ngokuhamba ngaphezulu ngeveki okanye ngokunyusa isantya. Ukuhamba ngokukhawuleza kwemizuzu engama-30 ngosuku, iyonke imizuzu eyi-150 ngeveki, kucetyiswa ziingcali zempilo ukunciphisa imingcipheko yesifo sentliziyo, isifo sohlangothi, isifo seswekile kunye nezinye iimeko. (Amaziko oLawulo noThintelo lweZifo. 2022 )
Abantu abaneemeko zempilo eziqhubekayo kufuneka bathethe nogqirha wabo ngaphambi kokuba baqalise nayiphi na inkqubo entsha yomthambo.
Abaqalayo bakhuthazwa ukuba bagxininise ekusebenziseni ukuhamba ngendlela efanelekileyo kunye nobuchule bokuphucula ngokuthe ngcembe amandla kunye nokunyamezela.
Ukunyuka kwexesha okanye ukuqina kunokunceda ukuba ukulahleka kwesisindo kuyinjongo.
Ukuphucula ukutya kwakhona kuyimfuneko kwiziphumo ezilungileyo.
Abantu ngabanye banokwakha imikhwa ephilileyo yokuhamba ngokulandela umkhondo.
kwiShedyuli
lokuhlola
Abantu ngabanye banokuhamba ngaphandle, ngaphakathi, okanye kwi-a yokunyathela .
Nxiba izihlangu ezifanelekileyo zemidlalo kunye nempahla.
Jonga ukuma kokuhamba.
Hamba ngesantya esilula imizuzu embalwa ngaphambi kokuthatha isantya.
IVeki yokuqala
Umzekelo wendlela ishedyuli yomthambo enokujongeka ngayo, kodwa kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo ukuze enze isicwangciso somthambo somntu ngamnye.
Qala ngokuhamba ngemizuzu eyi-15 ngesantya esilula.
Hamba iintsuku ezintlanu kwiveki yokuqala.
Ukwakha umkhwa onempilo yinjongo, ngoko ke ukuhambelana kubalulekile.
Yandisa iintsuku zokuphumla, njengokwenza iintsuku ezi-3 nezi-6 zokuphumla.
Injongo yeveki - 60 ukuya kwi-75 imizuzu
Iveki yesibini
Yongeza imizuzu emihlanu, ngoko ixesha lokuhamba landa ngokuthe ngcembe.
Injongo yeveki - 80 ukuya kwi-100 imizuzu
IVeki yesiThathu
Yongeza eminye imizuzu emihlanu ngeseshoni nganye, ngoko ukuhamba kwandisa ukuya kwimizuzu engama-25.
Injongo yeveki - 100 ukuya kwi-125 imizuzu
IVeki yesine
Yongeza enye imizuzu emihlanu ukwandisa uhambo ukuya kwimizuzu engama-30.
Injongo yeveki - 120 ukuya kwi-150 imizuzu
Abantu abafumana nayiphi na iveki inzima bayacetyiswa ukuba baphinde loo veki endaweni yokongeza ixesha de bakwazi ukuqhubela phambili ngokwemvelo. Nje ukuba ukwazi ukuhamba imizuzu engama-30 ngexesha ngokukhululekileyo, abantu balungele iindlela ezahlukeneyo zokuzilolonga ukuze bongeze amandla kunye nonyamezelo. Isicwangciso sokuhamba ngeveki sinokubandakanya:
Ukuhamba ixesha elide
Ukuhamba ngoxinzelelo oluphezulu
Ukuhamba ngokukhawuleza ukwakha
Umqali wokuhamba ngesantya
Injongo yomntu ngamnye kufuneka ibe kukuhamba ngokukhawuleza ukuze afumane umthambo ophakathi. Obu bubunzulu obunxulunyaniswa nezona zibonelelo zempilo zininzi.
Ukuhamba ngokukhawuleza kufuneka uzive ngathi:
Ukuphefumla kunzima kunesiqhelo.
Ukwazi ukuqhuba incoko epheleleyo ngelixa uhamba.
Hayi ngaphandle komphefumlo. (Siti Ruzita Mahmod et al., 2018 )
Ukuba isantya siyacotha kwaye nesantya sentliziyo sisezantsi kwiiveki zokuqala, oku kuqhelekile.
Injongo yokuqala kukuhamba i-30 ukuya kwimizuzu engama-60 ngosuku ngaphandle kokulimala.
Ukongeza isantya kunye nokuqina ngokuthe ngcembe.
Ukuhlala ungaguquguquki ekuhambeni rhoqo ngaphambi kokuzama ukuhamba ngokukhawuleza nangaphezulu.
Ukusebenzisa ukuhamba ngendlela efanelekileyo kunye nokunyakaza kwengalo kuya kunceda ukuhamba ngokukhawuleza.
Ukunciphisa umngcipheko wokulimala, ngokuthe ngcembe ukwandisa ubude bokuhamba okanye isantya, ukutshintsha kuphela icandelo elinye ngexesha.
Abantu banokucinga ngokujoyina iqela lokuhamba okanye iklabhu ukuze kubekho abanye abahamba nabo kunye nenkuthazo yokugcina ukuhamba rhoqo.
Ukuzivocavoca kweKhaya lokuNceda iintlungu
VIDEO
Ucaphulo
Amaziko oLawulo noThintelo lweZifo. (2022). Mngakanani Umsebenzi WoMzimba ofunwa ngabantu abadala? Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/adults/index.htm
Amaziko oLawulo noThintelo lweZifo. (2022). Umlinganiselo woMsebenzi woMzimba. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/index.html
Amaziko oLawulo noThintelo lweZifo. (2022). UJoliso lweNtliziyo ekujoliswe kuyo kunye nokuqikelelwa kweNtliziyo ePhezulu. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Iziphumo zokuzilolonga kwentliziyo eyongeziweyo kwisantya sokuthetha kunye noqikelelo lokuqina komthambo kusetyenziswa uvavanyo lwentetho yokubala. Ijenali yesayensi yonyango lomzimba, 30 (7), 933-937. doi.org/10.1589/jpts.30.933
