Ubuchule kunye nokukhawuleza
Iqela leNgcali yoMnqonqo: I-Agility kunye nesantya ziyimfuneko kwiimbaleki nakubantu abathatha inxaxheba ngokukhutheleyo kumzimba kunye nemidlalo. Aba bantu bahlala bexhomekeke kwezi zakhono ukwandisa ukusebenza kwabo ngokubanzi. Ngokukhawuleza nangobubele, zombini izakhono zengqondo nezomzimba zihlala zingundoqo ekoyiseni imingeni enxulumene nomdlalo othile womntu. Isitshixo sokuphucula i-agility kukunciphisa ilahleko yesantya xa uphinda uqondise iziko lomzimba lomxhuzulane.
Utshintsho olukhawulezileyo lwezixhobo ezitshintsha indlela eya phambili, ngasemva, ngokuthe nkqo, nasecaleni ziya kunceda ukuphucula abantu ngokuqeqesha umzimba wakho ukwenza olu tshintsho ngokukhawuleza. UGqr Alex Jimenez uchaza iintlobo ezahlukeneyo kunye nokuzivocavoca okusetyenziselwa ukunyusa amandla kunye nesantya kwingqokelela yakhe yamanqaku, egxininise kakhulu kwiinzuzo zempilo kunye nokulimala kwamaxesha athile okanye iimeko ezibangelwa ukugqithisa.
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Ukuhamba kunye nokuguquguquka
Uluhlu lwentshukumo - iROM ilinganisa intshukumo ejikeleze ilungu okanye ilungu lomzimba. Xa ulula okanye uhambisa amalungu athile omzimba, njenge-muscle okanye i-joint, uluhlu lwentshukumo yindlela ekude ngayo. Abantu abanoluhlu olulinganiselweyo lwentshukumo abakwazi ukuhambisa ilungu elithile lomzimba okanye ilungu kuluhlu oluqhelekileyo. Imilinganiselo yahlukile kumntu wonke, kodwa kukho izintlu ekufuneka umntu ngamnye abe nako ukuzifikelela ukuze enze umsebenzi ofanelekileyo. I-Injury Medical Chiropractic kunye neQela leMedicine eliSebenzayo linokujongana nemiba / iingxaki kunye neROM ngokusebenzisa isicwangciso sonyango lomntu siqu ukunciphisa iimpawu kunye nokubuyisela ukuhamba kunye nokuguquguquka. .
Phucula Uluhlu lweZindululo
Ngaphezulu kwamalungu angama-250 emzimbeni ashukuma ukusuka ekwandisweni ukuya ekujikeni kwaye anoxanduva lwazo zonke iintshukumo zomzimba. Ezi ziquka amaqatha, isinqe, ingqiniba, amadolo namagxa. Ukuqina ezinqeni kunye namaqatha kunokunciphisa iROM xa uphakamisa into, ukunciphisa amandla emisipha. Ifomu kunye namandla anokubakho ayancipha kwaye ahlupheke ngenxa yeROM engafanelekanga. Xa ifomu kunye nokuma kuphazamisekile, intlungu kunye nokulimala kungabangela. Zininzi izizathu ezibangela ukuba oku kwenzeke, kuquka:
Izihlunu eziqinileyo neziqinileyo.
Ukuzama ukusebenzisa ezi zihlunu kunokuyenza ibe mandundu imeko, kuthintele iROM ngakumbi.
I-ROM elinganiselweyo ngasemva, entanyeni, okanye emagxeni inokuba ngenxa yokuba umzimba ungaphandle kokulungelelaniswa kwendalo.
Ukuphindaphinda ukunyakaza, ukulimala, kunye nokunxiba kunye nokukrazula kwansuku zonke kunokutshintsha ukulungelelaniswa okufanelekileyo kunye nokunciphisa ukunyakaza.
Ukudumba kunye nokudumba ngeenxa zonke kumalungu.
Iimpawu zentlungu ezibangela imiba yokuhamba.
Ukuphazamiseka kwamalungu.
Ezi mpawu zinokuvela:
Ukulimala
Infections
Iimeko ezifana ne-arthritis, ingqondo, i-nerve, kunye / okanye ukuphazamiseka kwemisipha.
Ukuncitshiswa koluhlu oluphakathi ukuya koluphakathi kunokubangelwa yindlela yokuphila yokungaphumli okanye ukungonelanga ukwenza umthambo.
Ukuphila kwemihla ngemihla
Ukunciphisa uluhlu lwentshukumo kunye nokungahambi kakuhle kunokuthintela umzimba ekuphakamiseni izinto, ukusebenza komsebenzi, kunye nemisebenzi yasekhaya. Ikhono lomzimba eliphilileyo lilo elimisela ukuguga okuzimeleyo kunye nomsebenzi ofanelekileyo.
Ukubuyisela uluhlu oluphilileyo lokunyakaza kunokuphucula ukusebenza komzimba ngexesha lomsebenzi, ikhaya, kunye nemisebenzi yezemidlalo.
Uluhlu oluphuculweyo lokunyakaza luvumela izihlunu ezichaphazelekayo ukuba zisebenze ixesha elide, zakha amandla kunye nokunciphisa uxinzelelo.
Isihlunu esomeleleyo esikwaziyo ukosulelwa ngokufanelekileyo kwiindidi ezinkulu sithintela kwaye sinciphise umngcipheko wokwenzakala.
Ukubuyiselwa kweChiropractic
Ukhathalelo lweChiropractic lunokulungelelanisa umzimba kwaye luphucule uluhlu lwentshukumo ukuya kumanqanaba afanelekileyo.
Unyango kunye ne-Percussive Massage
Ukunyangwa kwe-massage kuya kukhulula ukuqina, ukugcina izihlunu zikhululekile, kwaye kwandise ukujikeleza.
Oku kulungiselela umzimba ukulungiswa kwe-chiropractic kunye nokuthotywa komgogodla.
Ukunciphisa kunye noLungiso
Non-utyando oomatshini Uxinzelelo iguqula umzimba ube kwimeko ethambileyo.
Uhlengahlengiso lweChiropractic luya kusetha kwakhona nakuphi na ukungahambi kakuhle, ukubuyisela ukuguquguquka nokuhamba.
Uqheliso lomsebenzi
I-chiropractor iya kubonelela ngonyango lomzimba-uhlobo lokuzilolonga kunye nokwelula ukudibanisa amalungu.
Ukuzivocavoca okujoliswe kuyo kunye nokwelula kuya kunceda ukugcina uhlengahlengiso kunye nokomeleza umzimba ukunqanda ukonakala kweROM kunye nokulimala kwexesha elizayo.
Iimfihlo zeMpilo eNgcono
VIDEO
Ucaphulo
Behm, uDavid G et al. "Iimpembelelo ezinzulu zokwelula kwemisipha ekusebenzeni komzimba, uluhlu lokunyakaza, kunye nesiganeko sokulimala kubantu abaphilileyo abaphilileyo: uphononongo olucwangcisiweyo." I-Applied physiology, isondlo, kunye nemetabolism = I-Physiologie appliquee, isondlo kunye ne-metabolism vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, LB et al. "Unyango olucwangcisiweyo lolawulo lweentlungu kunye noluhlu olulinganiselweyo lokunyakaza kwizifundo ezineempawu kunye neempawu ze-temporomandibular disorder: ukuphononongwa ngokuchanekileyo kwezilingo ezilawulwa ngokungahleliwe." Ijenali yokubuyisela kwisimo sangaphambili somlomo vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
Fishman, uLoren M. "Yoga kunye neMpilo yeBone." Ubunesi bamathambo vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
ULea, i-RD, kunye noJJ Gerhardt. "Imilinganiselo yoluhlu lwentshukumo." Ijenali yethambo kunye noqhaqho oludibeneyo. Umqulu waseMelika vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. "Ubudlelwane phakathi kweTypology yokolula kunye nobude bexesha: iimpembelelo kuluhlu lokuhamba." Ijenali yeHlabathi yezamayeza ezemidlalo vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Uncedo Lwezityalo
Izihlunu ezingundoqo zomzimba zisetyenziselwa ukuzinza, ukulinganisa, ukuphakamisa, ukutyhala, ukutsala kunye nokunyakaza. Ukubandakanya imisipha engundoqo kuthetha ukuqinisa kunye nokuqinisa izihlunu zesisu, ezibandakanya i-latissimus dorsi / lats, izihlunu zomzimba , i-gluteus maximus/glutes, kunye ne-trapezius/traps. Xa ubandakanyeka, imisipha ye-trunk inceda ukugcina ukuzinza komgogodla, ukuxhasa umqolo kunye ne-pelvis kwindawo yokuhlala kunye nokuphumla kunye nangexesha lokuhamba okuguquguqukayo, kunye nokunceda ukukhusela ukulimala.
Ukubandakanya i-Core
Ukuze ukwazi ukubandakanya undoqo, umntu ngamnye kufuneka aqonde ukuba yintoni undoqo. Izihlunu ezibaluleke kakhulu zokubandakanya i-core ziquka: Ezi zihlunu zibandakanyeka rhoqo xa umzimba uphefumula kwaye ukhupha, ekulawuleni i-posture, kwaye xa usebenzisa indlu yokuhlambela, baqala kwaye bayeke inkqubo.
I-Rectus Abdominis
I-rectus abdominis muscle inoxanduva lwe-six pack.
Sisihlunu eside esithe tyaba esisuka kwi-pubic bone ukuya kwimbambo yesithandathu neyesixhenxe.
I-rectus abdominis yiyona nto inoxanduva lokugoba umqolo.
Ii-Oblique zangaphandle
Ezi zihlunu ngapha nangapha kwe-rectus abdominis.
Ingaphandle ii-oblique vumela i-torso ukuba ijike, igobe emacaleni, iguqule umqolo, kwaye icinezele isisu.
Ii-Oblique zangaphakathi
Ii-oblique zangaphakathi zilala ngaphantsi kwee-oblique zangaphandle.
Basebenza kunye nee-oblique zangaphandle kwimisebenzi efanayo.
I-Abdominis enqamlezileyo
Lo ngowona maleko unzulu wesihlunu esiswini.
Igubungela ngokupheleleyo i-torso kwaye isuka kwiimbambo ukuya kwi-pelvis.
I-abdominis enqamlezileyo ayinaxanduva lokuhamba komgudu okanye i-hip kodwa ukuzinzisa umqolo, ukucinezela amalungu, kunye nokuxhasa udonga lwesisu.
ILatissimus Dorsi
Ngokuqhelekileyo eyaziwa ngokuba zii-lats, ezi zihlunu zihamba macala omabini omqolo ukusuka ngaphantsi kwamagxa ukuya kwi-pelvis.
I-lats inceda ukuzinzisa umva, ngakumbi xa ukwandisa amahlombe.
Zikwanegalelo kubuchule bomzimba xa ujija ukusuka kwelinye icala ukuya kwelinye.
I-Erector Spinae
Izihlunu ze-erector spinae zikho kwicala ngalinye lomqolo kwaye zandise umva.
Ezi zihlunu zinoxanduva lokwandisa kunye nokujikeleza ngasemva kunye nentshukumo yecala ukuya kwicala.
Ezi zithathwa njengezihlunu ze-postural kwaye phantse zihlala zisebenza.
Ongakwenziyo
Abantu ngabanye bafunda kwiimpazamo, nto leyo enokwenza ukufunda indlela yokubandakanya undoqo kube lula ngokuqonda into emayingenziwa. Imizekelo eqhelekileyo yokungaphumeleli okanye ukungabandakanyi undoqo ngokuchanekileyo.
Umqolo uyancipha xa uhleli phantsi - umzimba ophezulu awunawo amandla kunye nokuzinza.
Xa ugoba, isisu siphuma ngakumbi.
Ukugungqa okanye ukuxhoma kude ukuya kwelinye icala xa uhamba - ukungabikho kwamandla angaphantsi komzimba kubangela iingxaki zokulinganisela kunye nokuzinza.
Isisu esisezantsi kunye nomva kukho ngokungahambi kakuhle kunye neempawu zentlungu.
uqeqesho
Ukubandakanya i-core kunciphisa ithuba lokulondoloza ukwenzakala ekhaya, emsebenzini, okanye ukwenza umthambo kwaye kunokunceda kwiintlungu ezingapheliyo. Idala i-musculature ezinzileyo ejikeleze umqolo ogcina i-vertebrae ukusuka kwi-flexing over-flexing, over-expanding, kunye nokugoba kude kakhulu ukuya kwelinye icala. Ukubandakanya imisipha engundoqo kunokuthetha izinto ezahlukeneyo, kuxhomekeke kwinto ezama ukufezekiswa.
Umzekelo, ukuba ukwenza umsebenzi wokugoba, izihlunu ezifunekayo, kunye nolandelelwano apho zikhontraktha zihluke xa uzama ukugcina ibhalansi ngelixa umile emlenzeni omnye. Izihlunu ezibandakanyekayo ziya kwahluka ekuhambeni kwazo kuxhomekeke ekubeni umntu:
Ukuzama ukuhambisa umqolo okanye ukuzinzisa.
Ukutyhala okanye ukutsala ubunzima.
Ukuma, ukuhlala, okanye ukungqengqa.
Ngondoqo owomeleleyo kunye nokusebenzayo, injongo kukukwazi ukubandakanya undoqo kuyo nayiphi na imeko. Ukubandakanya undoqo kunokuba ngumngeni, kodwa ngoqeqesho kunye nokuziqhelanisa, umzimba uba namandla. Ziqhelise ukubandakanya undoqo kuyo yonke imisebenzi yemihla ngemihla ebandakanya.
Ukuqinisa i-core ngelixa umile, uhleli kwindawo yokusebenza okanye idesika, kwaye uhamba.
Imisebenzi yemihla ngemihla, efana nokufikelela into esuka kwishelufa ephezulu, ukuthenga igrosari, kunye nokukhwela izinyuko.
I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokudala inkqubo yomntu wonke yokujongana nemiba ye-musculoskeletal, uqeqesho oluphambili, ukuzivocavoca okujoliswe kuyo, ukunweba, ukondla, ukuphulula, kunye nohlengahlengiso ukuze umzimba ube nempilo engcono kunye nokugcina impilo.
Isicombululo Sokungatyandwa
VIDEO
Ucaphulo
Eickmeyer, uSarah M. "I-Anatomy kunye nePhysiology yoMgangatho wePelvic." Amayeza oNyango kunye neekliniki zokubuyisela kwisimo sangaphambili zaseMntla Melika vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003
Lawson, Samantha, kunye no Ashley Sacks. "Unyango loNyango loMgangatho wePelvic kunye nokuKhuthazwa kweMpilo yabaseTyhini." Ijenali yeMidwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736
Seaman, Austin P et al. "Ukwakha iZiko leMpilo ye-Abdominal Core: Ukubaluleka kweNdlela ePhambili kwiiNdlela ezininzi." Ijenali yotyando lwesisu: ijenali esemthethweni yoMbutho woTyando lweTraktha ye-Alimentary vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5
Vining, uRobert, et al. "Iimpembelelo zoLondolozo lweChiropractic kuMandla, iBalance, kunye nokunyamezela kwi-Active-Duty yase-US yabasebenzi bezempi abaneentlungu ezisezantsi: Uvavanyo olulawulwa ngokungahleliwe." Ijenali yezinye kunye neyeza elixhasayo (eNew York, NY) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107
Weis, uCarol Ann, kunye nabanye. "Ukunyamekelwa kweChiropractic kuBantu abaDala abaneNgxaki yokuKhulelwa okuBalulekileyo, uBuhlungu boMbhinqo wePelvic, okanye uBuhlungu obuDityanisiweyo: Ukuphononongwa okuCwangcisiweyo." Ijenali ye-Manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005
Zachovajeviene, B et al. "Impembelelo ye-diaphragm kunye nokuqeqeshwa kwemisipha yesisu kumandla omgangatho we-pelvic kunye nokunyamezela: iziphumo zovavanyo olulindelekileyo." IiNgxelo zeNzululwazi vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4
by UGqr Alex Jimenez 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.
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
VIDEO
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
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Abadlali
Ihoki yasebaleni yenye yezona midlalo zindala zeqela lehlabathi, ezisukela kwixesha lakudala lamaGrike. Ikwabonwa njengomnye wemidlalo yekholeji yakudala eMelika. Ngumdlalo apho amaqela akhiwe ngabadlali abali-11, kuquka nonozinti omnye, badibana ebaleni basebenzise iintonga zehoki ukuqhubela ibhola emnatheni ukuze bafumane amanqaku. Ophumeleleyo umiselwa nguye nabani na onamanqaku amaninzi ekupheleni komdlalo. Umdlalo ufuna i-aerobic ephezulu kunye ukomelela kwe-anaerobic ukunika unyamezelo, amandla okumisa, ukurhintyela, ukudlula, kunye nokubetha ibhola, ukutyhala kunye nokuphephetha ibhola, kunye nesantya/isantya kunye nobubhanxa. Apha sijonga amacandelo empilo esisiseko kunye neenzuzo zokhathalelo lwe-chiropractic.
IHockey Yensimu
Ukuqina kweAerobic
Abadlali behoki yasebaleni kufuneka babe namanqanaba aphezulu okunyamezela ukwenza. Umdlalo unesiqingatha semizuzu engama-2 35, kunye nekhefu lemizuzu eli-10, kunye nokumiswa. Oku kusetyenziswa ngokuqhubekayo kwamandla kunye namandla e-muscular kufuna inkqubo ye-cardiovascular ukubonelela i-oksijini ngegazi.
I-conditioning workout kufuneka ibandakanye umgama omde kunye uqeqesho lwexeshana .
Ukubaleka umgama omde okanye ukukhwela ibhayisekile yindlela entle yokwakha unyamezelo lokubaleka umva naphambili ebaleni.
Ukugcina ukuzilolonga kumnandi, tshintshana phakathi komgama omde kunye nekhefu.
Amandla kunye namandla
Abadlali kufuneka bomelele ngokwasemzimbeni ukuze bakwazi ukusebenzisa umdlali ochasayo, baqhube ibhola, okanye batyhale ibhola iphume kwintonga yomnye umdlali. Ukubandakanya imithambo eyomeleza umzimba wonke kuya kunceda.
Ukuzilolonga ngobunzima bomzimba kuya kusebenza ukuba awukwazi ukufikelela kwindawo yokuzivocavoca okanye iintsimbi.
I-squats, i-glute bridges, kunye nemiphunga inokunceda ukwakha umzimba ophantsi owomeleleyo.
Iipush-ups kunye ne-tricep dips zilungile kumzimba ongasentla.
Ukwenzakala okungaphantsi komzimba kuxhaphakile. Umngcipheko unokuncitshiswa ngama-50% ngokuthatha inxaxheba rhoqo kwinkqubo yoqeqesho lwamandla nge ukumelana icandelo, njenge uqeqesho lwe-neuromuscular .
né
Ukukwazi ukutshintsha ulwalathiso ngokukhawuleza kubalulekile, njengoko abadlali baya kutshintsha indlela ubuncinane yonke imizuzwana emi-5 ngexesha lomdlalo.
Abadlali kufuneka babandakanye uqeqesho lwexeshana ukwandisa ukukhawuleza kunye nokukhawuleza.
Common Ubuchule i-drills yi-ladder drills, i-lateral sprints, kunye nokunyuka kweenduli.
voco
I-hamstring enempilo kunye ne-back back flexibility igcina uzinzo kunye nokulinganisela, okubalulekile ekukhuseleni ukulimala.
Yoga kwaye izolula ezilula zandisa ukuguquguquka.
Ukufaneleka kwehoki yasebaleni kumalunga nokufezekisa iintshukumo ukuze ube yinto ezenzekelayo.
Izinzuzo zeChiropractic
Emva kokubeka imizimba yabo ngoqeqesho olunzulu, abadlali banokuzuza kwi-massage yezemidlalo kunye ne-chiropractic. Iinzuzo ziquka:
Ukwandiswa koluhlu lweSindululo
Umdlalo ufuna uluhlu olubanzi lwentshukumo. Indawo engafanelekanga efana nomqolo kunye neenqumlo zibangela ubuthathaka kwiimisipha kunye neentambo ezikufutshane namalungu abangela ukuba umdlali athathe indawo engafanelekanga enokuthi ibangele imiba eyahlukeneyo ye-neuromusculoskeletal kunye nokulimala. Ukusetha kwakhona kwe-Chiropractic kunye nokulungelelanisa ukugcina ukuguquguquka komzimba, ukuphumla kwemisipha, ukujikeleza ngokufanelekileyo kunye nokuqinisa iindawo ezibangela ubuthathaka.
Ukulungelelana kunye noLungelelaniso olomeleziweyo
Ulungelelwaniso kunye nolungelelwaniso lubalulekile njengoko abadlali bebaleka, betshintsha, bejija, bejika. Amehlo kunye neendlebe zezona zinto ziphambili zokulinganisa, kodwa inkqubo ye-nervous idlala indima. Ukulungelelaniswa komgogodla weChiropractic kwandisa umsebenzi wenkqubo ye-nervous yokuthumela imiqondiso kuwo wonke umzimba.
Ikhawulezisa ukuBuyisa kukwenzakala
I-Chiropractic inceda ukuphilisa ukulimala ngokukhawuleza ngenxa yokuba ulwelo kunye nezondlo ezikhutshwe emva kohlengahlengiso ziya kukhokelela kumonakalo okhawuleza ukuphiliswa. I-Chiropractic iphula izicubu ezibomvu kwaye ibangele amanqaku okuvuselela loo mandla kunye nokuqina ngaphandle komngcipheko wokuba mandundu okanye ukulimala ngakumbi.
Ukunyamekela kwe-Chiropractic kuya kuphucula indlela inkqubo ye-nervous central inxibelelana ngayo nomzimba wonke.
Uqeqesho ngamandla
VIDEO
Ucaphulo
U-Espí-López, uGemma V et al. "Impembelelo yonyango lwe-manual ngokuchasene ne-proprioceptive neuromuscular facilitation kwi-balance balance, ukuhamba kunye nokuguquguquka kubadlali beHockey basebaleni. Ulingo olulawulwa ngokungakhethiyo. " Unyango lomzimba kwezemidlalo: ijenali esemthethweni yoMbutho wee-Chartered Physiotherapists kwi-Sports Medicine vol. 32 (2018): 173-179. doi:10.1016/j.ptsp.2018.04.017
Krzykała, M et al. Ngaba ihoki yasebaleni yonyusa i-asymmetry ye-morphofunctional? Isifundo sokulinga. " Homo : internationale Zeitschrift fur die vergleichende Forschung am Menschen vol. 69,1-2 (2018): 43-49. doi:10.1016/j.jchb.2018.03.003
UReilly, uT, kunye no-A Borrie. "IPhysiology isetyenziswa kwihoki yasebaleni." Iyeza lezemidlalo (Auckland, NZ) vol. 14,1 (1992): 10-26. doi:10.2165/00007256-199214010-00002
Tapsell, uLiam C et al. "Ukusebenza kunye nokuthembeka koVavanyo lweSisantya sokuQhuba esiQhelekileyo kwiHoki." Ijenali yamandla kunye nemeko yophando vol. 36,6 (2022): 1720-1725. doi:10.1519/JSC.0000000000003700
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Abadlali
Itafile yentenetya ngumdlalo onokudlalwa ngabantu bayo yonke iminyaka kunye nesakhono. Umlinganiselo omncinci kunye nokunciphisa ukunyakaza kwenza ukuba kufikeleleke ngakumbi. Kuye kwaqina umzimba, kunye nabadlali abaqeqeshiweyo benza ukomelela kube yinxalenye ebalulekileyo yoqeqesho lwabo. Nangona kunjalo, kuwo onke amanqanaba, inika umsebenzi ophakathi, olungele intliziyo, ingqondo kunye nomzimba. I-tennis yetafile yokuzonwabisa ifunyenwe ukuba yonyuse ingqondo, ivuselele ukusebenza kwengqondo, incede ukuphuhlisa izakhono zokucinga kunye nokulungelelaniswa kwesandla kunye nesandla, kunye nokubonelela ngomthambo we-aerobic kunye nokunxibelelana kwezentlalo.
Itafile yethenini
Ukuseta kunye nemigaqo iyafana Nge tennis kwaye ingadlalwa yodwa okanye kabini. Izakhono ezifunekayo ukuphuhlisa kukufunda ukubetha nokulawula ibhola rhoqo. Itheyibhile ye-tennis inokuba nzima, kunye neentlobo ezahlukeneyo zokufota, i-spins, kunye nesitayile, kodwa izakhono ezisisiseko ezifunekayo ziquka:
Umsebenzi weenyawo ofanelekileyo
Nangona umzimba awuhambi kangako, umsebenzi weenyawo ibalulekile ngeentshukumo ezikhawulezayo ezenziwa ngexesha elifutshane.
Ubuchule beenyawo obusisiseko bubandakanya ukunyakaza okuguquguqukayo okukhawulezayo, ukulinganisela, kunye nokusabalalisa ubunzima.
ukukhonza
I-Forehand kunye ne-Backhand Strokes
Izitayela ezahlukeneyo ze-stroke zinokusetyenziswa, kodwa izibetho zangaphambili kunye ne-backhand zezona ziqhelekileyo.
Ukufunda indlela umzimba osebenza ngayo kwaye uphendule kwi-swing, indawo yoqhagamshelwano kunye nokulandelwa kwe-stroke nganye kubalulekile ukufumana uninzi kwi-stroke nganye.
Ukukhawuleza kunye nobuchule
Itafile yentenetya ngumdlalo wezihlunu okhawulezayo osebenzisa ugqabhuko-mandla olukhawulezayo kunye namandla aqhushumbayo.
Abaqeqeshi kunye nabadlali basebenzisa indibaniselwano ye-hybrid, i-high-intensity, kunye noqeqesho olusebenzayo ukulungisa umzimba.
Uqeqesho oluphezulu lwekhefu lubandakanya iintshukumo eziqhumayo, njengokutsiba kwe-squat, ukwenza imisipha kunye nemisipha isebenze. umda we-anaerobic
Ukulungelelaniswa kwamehlo
Ukudlala kuphucula izakhono zokulungelelanisa amehlo kunye nokuvuselela ingqondo kunye nokugxila.
Oku kuhle ukulola i-reflexes jikelele.
Izinzuzo zezeMpilo
Itheyibhile yentenetya inika impilo emininzi iinzuzo ezibandakanya:
Ngumdlalo wentlalo obonelela ngendlela eyonwabisayo yokuchitha ixesha nosapho kunye nabahlobo.
Umngcipheko jikelele wokulimala uphantsi. Kulula kwiimisipha kunye namalungu.
Yandisa amandla.
Ukuphucula ibhalansi.
Ukuphucula i-reflexes.
Utshisa iikhalori.
Igcina ingqondo ibukhali.
Kuphelisa uxinzelelo.
Itafile yethenini
VIDEO
Ucaphulo
Biernat, Elżbieta, et al. "Iliso kwiBhola: ITennis yeTafile njengeFomu yePro-Mpilo yoLonwabo-ngexesha loMzimba." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 15,4 738. 12 Epreli 2018, doi:10.3390/ijerph15040738
UPicabea, uJon Mikel, et al. "Ingxelo yoBulunga boMzimba yoDidi lweSizwe lwabadlali beTennis yeTable: Impembelelo yeMpilo kunye nokuSebenza." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 18,17 9362. 4 Septemba 2021, doi:10.3390/ijerph18179362
UPilis, uKarol, et al. "Ukwakheka komzimba kunye nesondlo sabadlali ababhinqileyo." Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074
Zagatto, Alessandro Moura, et al. “Imfuno enamandla kunye nokulungiswa komzimba kwabadlali bentenetya yetafile. Uphononongo lophononongo. " Ijenali yenzululwazi yezemidlalo vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957
UZhu, uKe, kunye noLina Xu. "Uhlahlelo kwiMpembelelo yeSifundo soNyulo lweTeyibhile yeTennis kwiMpilo yaBafundi beKholeji." Ijenali yobunjineli bokhathalelo lwempilo vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza
I-Agility kukukwazi ukukhawulezisa, ukunciphisa, ukuzinza, kunye nokutshintsha ngokukhawuleza izikhokelo kunye nefomu efanelekileyo kunye nokuma. Wonke umntu, iimbaleki kunye nabangengabo iimbaleki, sebenzisa ubuchule mihla le . Oku kusenokuba kukujikeleza izinto xa ubaleka, ushukuma iintshukumo okanye izikhundla xa uhamba phakathi kwesihlwele, ufikelela kweyona shelf iphezulu, okanye uthwele izinto phezulu. Ezi mpendulo zilawulwayo zifuna ulungelelwaniso, isantya, amandla kunye namandla. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokubonelela nge-agility yokuphucula ngohlengahlengiso, i-massage, kunye ne-decompression ukuze ukhulule umzimba, ukuqinisa imisipha, kunye nokuphucula ukujikeleza kunye nomsebenzi we-nerve.
Abantu bafuna isakhono kunye nolawulo ukuze basabele kwisivuseleli okanye intshukumo. I-Agility ifuna ukulungelelaniswa kwemisipha, ukusebenza kakuhle, kunye nokubambisana phakathi komzimba ophezulu nangaphantsi. I-Agility kunye nexesha lokuphendula zizinto ezimbini zezempilo ze-neuromusculoskeletal ezisebenza kunye. Ukongezwa kwe-agility kunokuphucula amandla okuqonda, ukuveliswa kwamandla, kunye nokusebenza komzimba. Uphuculo lwe-agility luphucula izakhono zomzimba ngokubanzi, kubandakanya:
ibhalansi
Uzinzo
Ulungelelaniso
Ulawulo lomzimba
Cognition
Ixesha lokubuyisela
Ukhathalelo lweChiropractic
I-Chiropractic iphucula i-agility neurologically ngokuphucula ukujikeleza kunye nokuhamba kwamandla kwinkqubo ye-nervous .
Unyango Lokwenzakala kunye noThintelo
Ukuphuculwa kwe-Agility kunokunceda ekuthinteleni ukulimala, njengoko uqeqesho lwe-agility lukwandisa ulawulo, ukulinganisela kunye nokuguquguquka. Ifundisa ukubekwa komzimba okuchanekileyo ngelixa uhamba ukukhusela amadolo, amahlombe, kunye nomqolo ophantsi. Kwakhona kunceda ukuqinisa imisipha kunye nokuphucula ukuqina kwezicubu ezidibeneyo ezivumela ukuba zifutshane kwaye zande ngokukhawuleza. Oku kunceda ukukhusela ukulimala kunye nokunciphisa intlungu kunye nokuqina okuhambelana nokugqithiswa kwemisipha.
Ukuqina ngokuqhelekileyo kwenzeka ngenxa yokusetyenziswa ngokugqithiseleyo kwemisipha.
Ukuqina kunciphisa ukuguquguquka, ukwandisa umngcipheko wokulimala kunye nokuchaphazela ukunyakaza kunye namandla omzimba.
Ukuqina kunokuthi kwenzeke ngenxa yokutshintsha kweendlela zemihla ngemihla. I-Chiropractic ikhusela izihlunu ekuzinzeni, ukunciphisa ukuqina kunye nokwandisa uluhlu lwakho lokuhamba.
I-Chiropractic inceda ukuqinisa inkqubo ye-musculoskeletal, eyenza kube lula ukugcina ibhalansi eqhelekileyo.
I-Chiropractic inokomeleza imisipha ngokwenza i-muscle fibers ibe mnandi ngakumbi, igalelo kwixesha lokuphendula ngokukhawuleza.
Senza ukubuyisela kunye namandla kunye nezicwangciso zonyango ezilungiselelwe umntu ngamnye . Le nkqubo ibandakanya oku kulandelayo:
Uvavanyo lweChiropractic.
I-massage yonyango.
Imithambo yokubuyisela kwisimo sangaphambili.
Ukomeleza umzimba wonke. Ukuma, ukushukuma, kunye nemfundo yokusebenza yokuphucula intshukumo.
Iingcebiso zempilo kunye nezondlo.
Iinkqubo zethu zonyango ziyilelwe ukuphucula ezomntu ngamnye impilo yomzimba wonke kunye nokunciphisa umngcipheko wokwenzakala.
Phucula Ulungelelwaniso kunye nokuKhathalela
VIDEO
Ucaphulo
UAli, uKamran, et al. "Ukuthelekiswa koQeqesho oluQhelekileyo oluQothulwayo kwiiHormones zeSteroid kunye nokuSebenza kweMidlalo kubadlali beBhola ekhatywayo." Ijenali yamayeza e-chiropractic vol. 18,2 (2019): 131-138. doi:10.1016/j.jcm.2018.12.001
Järvinen, Tero AH, et al. "Ukulimala kwemisipha: ukuphucula ukuchacha." Eyona ndlela yokwenziwa nophando. I-rheumatology yezonyango vol. 21,2 (2007): 317-31. doi:10.1016/j.berh.2006.12.004
ULennemann, uLynette M et al. "Impembelelo yokuqeqeshwa kobuchule bokusebenza kwengqondo kunye nokusebenza kwengqondo." Ijenali yamandla kunye nemeko yophando vol. 27,12 (2013): 3300-9. doi:10.1519/JSC.0b013e31828ddf06
Abavukuzi, u-Andrew L. "Unyango lwe-Chiropractic kunye nokuphucula ukusebenza kwezemidlalo: ukuphononongwa koncwadi olubalisayo." Ijenali yeCanadian Chiropractic Association vol. 54,4 (2010): 210-21.
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , Abadlali
Yonke imidlalo iyahluka ngokubaluleka kwezakhono ezahlukeneyo zomzimba ezinegalelo kumdlalo kunye nokusebenza komntu ngamnye. I-baseball ngumdlalo ochanekileyo kunye neentshukumo ezikhawulezayo, eziqhumayo kunye nomsebenzi womzimba opheleleyo. Ukukwazi ukwenza ngokuphindaphindiweyo kufutshane nenqanaba eliphezulu kunye nokuphumla okuncinci kuyafuneka kubadlali be-baseball. Uqeqesho lwe-baseball lubandakanya indlela ye-multidimensional egxile kwisantya, i-agility, kunye namandla ngendlela ehambelana neentshukumo kunye neemfuno zemidlalo. .
Abaqeqeshi kufuneka bahlole iimfuno ezizodwa zemidlalo kwaye banqume ixesha elifunekayo ukuphucula umgangatho ngamnye ngaphakathi kwembaleki. Kufuneka bagxininise koku kulandelayo:
Ukuphucula amandla angundoqo kunye nokujikeleza kwe-trunk.
Ukwandisa ukuzinza kwamagxa kunye namandla.
Ukuphucula iintshukumo ezikhawulezayo ezisebenzayo.
Ukwandisa uqhushumbo.
Ukuphucula ukubaleka, ukujula, kunye nesantya selulwane.
ukwenzakala thintelo.
Ukuqeqeshwa kwe-baseball kujoliswe ekwandiseni isantya sokubaleka, isantya se-bat, ukukhwela, kunye nokuphosa isantya esophula amaqela emisipha ukuze kuphuculwe ukusebenza ngelixa kunciphisa umngcipheko wokulimala. . Uqeqesho lubandakanya imeko edibeneyo ebandakanya:
Iintshukumo ezijikelezayo
Abadlali badla ngokungabi namandla esisu okanye angundoqo.
Enye yezinto eziphambili ze-baseball kukubetha kunye nokuphosa okwenziwa kwintshukumo ejikelezayo kwaye iqhuma.
Abadlali bayacetyiswa ukuba baqeqeshe ngokujikelezayo ngobunzima obulula kunye nesantya esiphezulu.
Ukuzivocavoca kugxininisa ukujikeleza i-hips kunye ne-torso ngokuchasana, kuquka oomatshini bentambo kunye neepuli , Ukuzilolonga kwedumbbell , yaye amayeza ibhola ukuzilolonga , ziyasebenza.
I-crunches yesisu kunye neentlobo ezahlukeneyo zokujikeleza kunye nebhola yeyeza kunokuphuhlisa isiseko esinamandla se-muscular kule ndawo.
Oku kuya kuphucula amandla kunye namandla kwindawo engundoqo, ebalulekileyo ekujingeni i-bat kunye nokuphosa.
Umsebenzi wamagxa kunye ne-Rotator Cuff
Uxinzelelo oluphezulu lubekwe kwi-joint joint kunye ne-rotator cuff muscles.
Ukutsibela kwenzeka kwilungu legxalaba kwaye yenye yezona ntshukumo zikhawulezayo zomntu.
Uxinzelelo oluphindaphindiweyo lwandisa umngcipheko wokulimala.
Uqheliso lomsebenzi eyomeleza imisipha yangaphambili nasemva kwegxalaba ngendlela elungeleleneyo iyacetyiswa.Ukuguquguquka kwamagxa kuyimfuneko ukuvumela ukujikeleza kwangaphandle xa uphosa ngesantya esiphezulu.
Ukucaphuka yindawo yokukhwela apho ukwenzakala kwenzeka kakhulu.I-Plyometric imithambo yegxalaba nangaphezulu inokunceda ngentshukumo yokuphosa eqhumayo.
Isantya sokuqhushumba
Isantya seLulwane
Abadlali bafuna ukongezwa komzimba ophantsi kunye namandla angundoqo ukuphuhlisa amandla kwi-swing. Izihlunu zifuna uqeqesho olujikelezayo kwisantya esiphezulu.
Izihlunu eziqinileyo ze-hip kunye nemilenze ziqalisa ujingi.
Indawo engundoqo idlulisela isantya sokujikeleza kwi-torso.
Iingalo zigqibezela ujingi.
Ukudluliselwa okusebenzayo kwamandla ukusuka kumzimba osezantsi ukuya kumzimba ophezulu okanye umgaqo wekhonkco lekinetic
I-lats eyomeleleyo, i-triceps, kunye neengalo zangaphambili ziququzelela ukukhawulezisa kwelulwane ngexesha lokudibana kwebhola.
Umphambili kunye ne-triceps imithambo , i-squats, i-bench presses, kunye ne-pull-ups iyanconywa.
Ukuphosa Isantya
Ukuphosa i-baseball kwisantya esiphezulu yintshukumo yomzimba ogcweleyo efuna uphuhliso lomzimba olupheleleyo.
Umlenze owomeleleyo, isinqe, kunye nezihlunu ezingundoqo ziyimfuneko ukudlulisa amandla ukusuka emhlabeni, ukuya phezulu kumzimba ongezantsi, ukuya kwi-torso, kunye nengalo kunye nesandla ukuvelisa ukukhululwa kwebhola ngokukhawuleza, ukubethelwa.Ubunzima okanye umthambo webhola yeyeza inokuphucula isantya.Oku kuya kuphucula amandla okuvelisa kwimisipha yokuphosa.
Injongo kukwakha amandla usebenzisa ubunzima kunye nomthwalo olula ukwakha isantya sengalo, kunye nokusebenzisa ifom efanelekileyo iyakuphucula isantya sokuphosa ngokukhuselekileyo.
Ukujikeleza ngokufanelekileyo kwe-trunk ngexesha lokukhwela ingalo kunye namandla kunye nokuqeqeshwa okuguquguqukayo kufuneka kubandakanye i-trunk rotational exercises
Uhlalutyo lweBhilikanchanical
Uhlalutyo lwevidiyo yomdlali lubandakanya:
Ukuphosa oomatshini
Ukubetha oomatshini
Ukulungiswa kweempazamo
ingxelo
Ukuhlola inkqubela
Izakhono zengqondo nezeemvakalelo
Izakhono zengqondo kunye neemvakalelo Abadlali kufuneka bajongane nokungaphumeleli okungaguqukiyo kwaye bahlale bezithembile.
Ukubetha Iimpazamo
VIDEO
Ucaphulo
Ellenbecker, Todd S, kunye noRyoki Aoki. "ISikhokelo seNyathelo ngeNyathelo sokuqonda iNgcaciso yeKinetic Chain kwimbaleki engaphezulu." Uphononongo lwangoku kwiyeza le-musculoskeletal vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1
UFleisig, uGlenn S et al. "Uhlalutyo lwe-Biomechanical lwe-Weighted-Ball Exercise for Baseball Pitchers." Ezemidlalo impilo vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816
URhea, uMatthew R, kunye noDerek Bunker. "Imeko ye-baseball engqalileyo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402
Seroyer, uShane T et al. "Ikhonkco le-kinetic ekufakweni okungaphezulu: indima enokubakho yokuphucula ukusebenza kunye nokuthintela ukwenzakala." Ezemidlalo impilo vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656
Ukwandiswa kweAgility
UQeqesho lweBaseball
