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, ukuphila qete
Ngaba ukuphuculwa kweepateni zokuphefumla kunokunceda ukomelela ngakumbi kunye nokwenza ngcono impilo jikelele yabantu abahamba beyokwenza umthambo?
Phucula ukuphefumla nokuhamba
Umthambo lithuba apho ukuphefumla kunokukhawuleza kwaye kusebenze ukuba akwenziwanga ngokuchanekileyo. Kukho indlela efanelekileyo yokuphefumula xa usenza umthambo, ngakumbi xa uhamba okanye uhamba ngokukhawuleza. Ukuphefumla ngokungalunganga kubangela ukudinwa ngokukhawuleza kunye nokudinwa. Ukulawula ukuphefumla kukabani kuphucula ukunyamezela kunye nempilo yentliziyo, kwaye kunokwenza kube nzima imetabolism, isimo sengqondo kunye nomgangatho wamandla. (Hsiu-Chin Teng et al., 2018) Eyaziwa ngokuba yi-diaphragmatic breathing, isetyenziselwa abo banemiphunga encitshisiweyo, njengabantu abanesifo esingapheliyo se-pulmonary / COPD. Esi senzo siphucula umthamo wemiphunga kwaye yindlela ecetyiswayo yokunceda ukuthomalalisa uxinzelelo.
Physiology
- Ngexesha lokuzilolonga, ioksijini efakiweyo iguqula iikhalori ezisetyenzisiweyo zibe amandla afaka amandla emzimbeni. Le nkqubo ibizwa ngokuba yi-metabolism.
- Xa unikezelo lweoksijini lungaphezulu kweemfuno zeoksijini zomzimba, umzimba uba kwi-oksijini imeko ye-aerobic. Oku kuthetha ukuba kukho ioksijini eninzi yokwenza umsebenzi womzimba / umthambo njengoko kukho iikhalori zokutshisa.
- Ukuba ioksijini iyasilela kwiimfuno zomzimba zeoksijini, umzimba uwela kwi-oksijini imeko ye-anaerobic.
- Ukuvinjwa ioksijini, umzimba uguqukela kumafutha agciniweyo kwimisipha, eyaziwa ngokuba yi-glycogen.
- Oku kuzisa ukuqhuma okunamandla kwamandla, kodwa i-fuel ichithwa ngokukhawuleza kwaye ukudinwa kunye nokudinwa kulandele ngokukhawuleza.
- Ukonyusa ukungena nokuphuma komoya emiphungeni kunokuthintela ukudinwa kwangoko kwaye kuncede umzimba utshise iikhalori ngokufanelekileyo. (Imiphunga yakho kunye nokuzilolonga. Phefumla 2016)
IiNzuzo eziPhuculweyo zokuphefumla
Okona kulungileyo ukuphefumla kuqala ebusaneni. Xa umntwana ephefumla, isisu sakhe siyaphakama kwaye siwe. Oku kunceda ukuphefumla ngokutyhala kunye nokutsala i-diaphragm - isihlunu esahlula imiphunga kunye nesisu sesisu. Xa umntwana ephefumla, isisu siyakhula, sitsalela i-diaphragm ezantsi kwaye ivumela imiphunga ukuba izaliswe ngumoya. Xa umntwana ephefumla, isisu siyatsala, sicinezela i-diaphragm phezulu kwaye ikhupha umoya. Njengoko umzimba ukhula kwaye amandla emiphunga esanda, abantu bayatshintsha ukusuka ekuphefumleni esiswini ukuya ekuphefumleni isifuba. Ukuphefumla esifubeni kubandakanya izihlunu zodonga lwesifuba ngokusetyenziswa kancinci kwe-diaphragm. Ukuphefumla esifubeni ngokuqhelekileyo kunika umoya owaneleyo wokwenza imisebenzi yemihla ngemihla kodwa akuyizalisi imiphunga.
Kungenxa yoko le nto abantu bebhenela ekuphefumleni okanye ekuphefumleni xa umoya unqongophele. Kwanabo bakwimilo endilisekileyo ngokwasemzimbeni basenokuthi bengaqondanga bajongele phantsi iinzame ngokufunxa esiswini ukuze babonakale bebhityile, bazibande ukuphefumla nokuphefumla ngokupheleleyo. Ukoyisa oku, abantu kufuneka baphinde baqeqeshe imizimba yabo ukuze isebenze izihlunu zesisu xa behamba. Ukuphefumla kwe-Belly okanye i-diaphragmatic kunokwandisa ixesha lokuzilolonga ngelixa uqinisa imisipha engundoqo. (Nelson, uNicole 2012) Ngokunyusa ukuzinza okungundoqo, abantu ngabanye banokuxhasa ngcono umqolo kunye nokugcina impilo enempilo yokumisa xa uhamba. Oku kuzinzisa ama-hips, amadolo, umva ongaphezulu, kunye namagxa, okwenza ukuba umzimba ungabi phantsi koxinzelelo, ukungazinzi, kunye nokukhathala ngenxa yokungahambi kakuhle. (UTomas K. Tong et al., 2014)
Ukuphefumla ngokuchanekileyo
Ukuphefumla kutsala isisu ngaphandle, kutsale i-diaphragm ezantsi, kwaye kuvuthe imiphunga. Ngaxeshanye, yandisa i-ribcage kwaye yandisa umqolo ongezantsi. Oku kunyanzela amagxa kunye ne-collarbone ngasemva, ukuvula ngakumbi isifuba. Ukuphefumlela ngaphandle kwenza umva.
ukuhamba
Qala ngokuphefumlela kunye nokuphefumla ngempumlo, uqinisekise ukuba ixesha lokuphefumla lihambelana nexesha lokuphefumla. Xa uthatha isantya, abantu banokubhenela ekuphefumleni ngomlomo, bagcine isingqi sokuphefumla / sokuphefumla. Nanini na kufuneka kubanjwe ukuphefumla. Ukufunda ukuphefumla ngediaphragmatic kuthatha ixesha, kodwa la manyathelo alandelayo anokuba sisiqalo:
- Ukuphefumla ngokuphefumlela isisu ngokupheleleyo kwinani elihlanu.
- Vumela imiphunga izalise, ubuyisela amagxa emva njengoko oku kusenzeka.
- Khupha umoya ngokutsalela iqhosha lesisu ukuya kumqolo kwinani lesihlanu.
- Sebenzisa i-diaphragm ukucinezela umoya uphume emiphungeni, ugcine umqolo umile.
- Phinda.
Ukuba awukwazi ukugcina ubalo lwesihlanu, abantu ngabanye banokunciphisa ukubala okanye bacothise isantya sohambo. Abantu abakwimo entle bangakwazi ukwandisa ubalo. Ekuqaleni, ukuphefumla kwe-diaphragmatic kusenokungazizeli ngokwemvelo, kodwa kuya kuzenzekela ngokuziqhelanisa. Yima kwaye ubeke izandla phezu kwentloko ukuba uphefumla kancinci xa uhamba. Phefumla ngaphakathi nangaphandle ngokunzulu nangokulungeleleneyo de ukuphefumla kubuyele esiqhelweni.
Ukuvula Wellness
Ucaphulo
Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumla okulawulwayo kuphucula ukunyamezela komthambo, ukuxhalaba, kunye nomgangatho wobomi kwizigulana zokungaphumeleli kwentliziyo: isilingo esilawulwa ngokungahleliwe. Ijenali yaseYurophu yobuhlengikazi bentliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453
Imiphunga yakho kunye nokuzilolonga. (2016). Phefumla (Sheffield, eNgilani), 12(1), 97–100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukwenzeka kokudinwa kwemisipha engundoqo ngexesha lokuzilolonga okuphezulu kunye nokulinganiselwa kwayo ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yenzululwazi yezemidlalo kunye neyeza, 13(2), 244–251.
Nelson, uNicole MS, LMT. (2012). Ukuphefumla kwe-diaphragmatic: Isiseko sozinzo olungundoqo. Ijenali yamandla kunye ne-Conditioning 34(5):p 34-40, Okthobha 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07
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
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 | Ubuchule kunye nokukhawuleza, ukuphila qete
Abantu abazama ukufumana nokuhlala bemile banokukufumana kunzima ukufumana umthambo oqhelekileyo. Ingaba intambo yokutsiba inganceda xa ixesha lingekho?
Intambo yokutsiba
Intambo yokutsiba inokuba ngumsebenzi oneendleko eziphezulu ukubandakanya ukomelela kwentliziyo kwimithambo yentliziyo kwindlela yokuzilolonga. Ayibizi, iyasebenza, kwaye yenziwe ngokufanelekileyo inokuphucula impilo ye-cardiovascular, iphucule ibhalansi kunye ne-agility, yandise amandla e-muscular kunye nokunyamezela, kunye nokutshisa iikhalori. (Athos Trecroci, et al., 2015)
- Intambo yokutsiba ingasetyenziswa kuqeqesho lwexeshana ukugcina izinga lokubetha kwentliziyo liphakamile kwaye uvumele izihlunu ukuba ziphumle phakathi kokuphakamisa ubunzima kunye neminye imithambo ebukhali.
- Intambo yokutsiba ingasetyenziswa xa kuhanjwa njengoko ukuphatheka kwayo kuyenza ibe sisiqwenga esiphezulu sesixhobo sokuzilolonga.
- Inokudityaniswa kunye nokuzivocavoca komzimba ukwenzela ukuxhomekeka kunye nokuphathwa kwesiqhelo sokuzilolonga.
benefits
Intambo yokutsiba ngumsebenzi onempembelelo ephakathi enezibonelelo eziquka:
- Iphucula ulungelelwaniso, ubuchule kunye nolungelelwaniso
- Yakha amandla kunye nesantya sonyawo ukulungiselela ulungelelwaniso, i-agility, kunye ne-reflexes ekhawulezayo.
- Ukwahluka kubandakanya ukutsiba komlenze omnye kunye nee-unders ezimbini okanye ngokutsiba ngalunye, intambo ijikeleza kabini ukongeza ubunzima.
- Yakha Fitness Fast
- Ukutshisa iikhalori
- Ngokuxhomekeke kwinqanaba lezakhono kunye nesantya sokutsiba, umntu ngamnye unokutshisa i-10 ukuya kwi-15 yeekhalori ngomzuzu ngokutsiba intambo.
- Ukutsiba iintambo ngokukhawuleza kunokutshisa iikhalori ezifana nokubaleka.
Ukuqapha
Kubantu abanoxinzelelo lwegazi oluphezulu, intambo yokutsiba ayinakucetyiswa. Ukuma kwengalo ezantsi kunokunciphisa ukujikeleza kwegazi ukubuyisela entliziyweni into enokunyusa ngakumbi uxinzelelo lwegazi. Uphononongo lubonise ukuba ukutsiba kwiqondo eliphakathi kuluncedo kubantu abanoxinzelelo lwegazi oluphambi kwexesha. (ULisa Baumgartner, et al., 2020) Abantu abane-hypertension kunye / okanye imeko yentliziyo, bayacetyiswa ukuba baxoxe ngeengozi ezinokubakho kunye nogqirha wabo ngaphambi kokuba baqalise inkqubo entsha yokuzivocavoca.
Ukukhetha intambo
- Iintambo zokutsiba ziyafumaneka kwaye zenziwe ngezinto ezahlukeneyo kwaye ziza nezibambo ezahlukeneyo.
- Iintambo zokutsiba ezingenazintambo zikulungele ukusebenza kwiindawo ezinyiniweyo.
- Ezinye zezi zixhobo zinceda ukutsiba iintambo zijikeleze ngokukhawuleza ngentshukumo egudileyo.
- Ezinye iinketho zinentshukumo ejikelezayo phakathi kweentambo kunye nezibambo.
- Intambo oyithengayo kufuneka ikhululeke ukuyibamba kwaye ibe ne-spin egudileyo.
- Iintambo zokutsiba ezinobunzima zinokunceda ukuphuhlisa ithoni yomzimba ophezulu kunye nokunyamezela. (D. Ozer, et al., 2011) Ezi ntambo azikho kwabaqalayo kwaye aziyimfuneko kwi-agility workout.
- Kubantu abafuna intambo enobunzima, qiniseka ukuba ubunzima busentanjeni hayi iziphatho zokuthintela ukutsala izihlahla, iingqiniba, kunye/okanye amagxa.
- Ubungakanani bentambo ngokuma embindini wentambo
- Tsala imiqheba emacaleni omzimba.
- Kwabaqalayo, izibambo kufuneka zifike nje kwi-armpits.
- Njengoko izakhono zomntu ngamnye kunye nokomelela kwakhe kukhula, intambo ingaba mfutshane.
- Intambo emfutshane ijikeleza ngokukhawuleza, inyanzelisa ukutsiba okungakumbi.
ubuchule
Ukulandela ubuchule obufanelekileyo kuya kuqinisekisa ukukhuseleka ngakumbi kunye nokusebenza okusebenzayo.
- Qala ngokucothayo.
- Ifom efanelekileyo yokutsiba igcina amahlombe ekhululekile, i-elbows, kwaye igobile kancinane.
- Kufuneka kubekho iintshukumo ezimbalwa kakhulu zomzimba ophezulu.
- Uninzi lwamandla ajikayo kunye nentshukumo zivela ezihlahleni, hayi ezingalweni.
- Ngexesha lokutsiba, gcina amadolo egobile kancinci.
- Bhuqa kancinci.
- Iinyawo kufuneka ziwushiye umgangatho ngokwaneleyo ukuvumela intambo ukuba idlule.
- Umhlaba ngokuthambileyo kwiibhola zeenyawo ukuphepha ukulimala kwamadolo.
- Akukhuthazwa ukuba utsibe phezulu kunye/okanye umhlaba nzima.
- Tsibela kumphezulu ogudileyo nongenamiqobo.
- Iinkuni, inkundla yezemidlalo, okanye imathi eyenziwe ngerabha iyacetyiswa.
Ukushushubeza
- Ngaphambi kokuba uqalise ukutsiba intambo, yenza ukukhanya, ukufudumala kwemizuzu emi-5 ukuya kweyi-10.
- Oku kunokubandakanya ukuhamba okanye ukubaleka endaweni, okanye ukutsiba okucothayo.
Yandisa Ixesha kunye Nobunzulu Ngokuthe ngcembe
Umthambo unokuba qatha kwaye ube kumgangatho ophezulu.
- Qala ngokucothayo kwaye wandise ngokuthe ngcembe.
- Umntu unokuzama iiseti ezintathu ze-30-yesibini ekupheleni kokuzilolonga okuqhelekileyo kwiveki yokuqala.
- Ngokuxhomekeke kwinqanaba lokuzilolonga, abantu banokuziva bengento okanye babuhlungu kancinci kwizihlunu zethole.
- Oku kunokunceda ekuboneni ukuba makwenziwe kangakanani kwiseshini elandelayo yentambo yokutsiba.
- Yandisa kancinane inani leeseti, okanye ubude bexesha, kwiiveki ezininzi de umzimba ukwazi ukuhamba malunga nemizuzu elishumi yokutsiba okuqhubekayo.
- Enye indlela kukutsiba emva kweseti nganye yokuphakamisa iintsimbi okanye omnye umthambo wesekethe - njengokongeza ukutsiba imizuzwana engama-30 ukuya kuma-90 phakathi kweeseti zokuzilolonga.
Yolula Emva
Isampulu sokuSebenza
Kukho iindlela ezahlukeneyo zokuzilolonga. Nazi ezimbalwa:
Ukutsiba ngeenyawo kabini
- Oku kukutsiba okusisiseko.
- Zombini iinyawo ziyaphakama kancinci emhlabeni kwaye zihlale kunye.
Ukutsiba ngonyawo okutshintshileyo
- Oku kusebenzisa inyathelo lokutsiba.
- Oku kuvumela ukuhlala ngokubonakalayo ngakumbi kunyawo olunye emva kokujikeleza ngakunye.
Inyathelo lokubaleka
- Ukubaleka okuncinci kubandakanywa ngelixa utsiba.
Inyathelo eliphezulu
- Isantya esiphakathi kunye nokuphakama kwedolo eliphezulu kwandisa ukuqina.
Ukutsiba ngentambo kululongezelelo olukhulu kuqeqesho lwethutyana okanye kuqeqesho olunqamlezayo oludala umthambo osebenzayo womzimba wonke obandakanya ukunyamezela kwentliziyo kunye amandla emisipha.
Ukoyisa Ukwenzakala kwe-ACL
Ucaphulo
Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). UQeqesho lweNtambo ye-Jump: Ibhalansi kunye noLungelelaniso lweMoto kuBadlali beBhola abaQalayo. Ijenali yesayensi yezemidlalo kunye neyeza, 14(4), 792-798.
Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Ulwakhiwo lweVascular kunye noMsebenzi waBantwana kunye noLutsha: Yeyiphi iMpembelelo eyenziwa nguMzimba, uMzimba oNxulumene neMpilo, kunye noMzimba? Imida kwizifo zabantwana, 8, 103. doi.org/10.3389/fped.2020.00103
Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Iziphumo zentambo okanye uqeqesho lokutsiba ngentambo kumandla, ulungelelwaniso kunye nokuba nelungelo kubadlali abafikisayo bebhola yevoli. Ijenali yamayeza ezemidlalo kunye nokuqina komzimba, i-51 (2), i-211-219.
Van Hooren, B., & Peake, JM (2018). Ngaba sifuna ukuphola emva kokuzilolonga? Uphononongo oluBalisiweyo lweeMpembelelo ze-Psychophysiological kunye neziphumo zokuSebenza, ukwenzakala kunye neMpendulo ye-Adaptive yeXesha elide. Iyeza lezemidlalo (Auckland, NZ), 48 (7), 1575-1595. doi.org/10.1007/s40279-018-0916-2
by UGqr Alex Jimenez | Ubuchule kunye nokukhawuleza, ukuphila qete
Ngaba ukongeza uqeqesho lokuxhathisa i-calisthenics kwindlela yokomelela kunokubonelela ngeenzuzo zempilo ezifana nokuguquguquka, ukulinganisela, kunye nokulungelelanisa?
UQeqesho lokuChasa iCalisthenics
- Uqeqesho lokumelana neCalisthenics aludingi zixhobo, lunokwenziwa ngesithuba esincinci, kwaye yindlela entle yokutshisa ngokukhawuleza.
- Ba luhlobo lwe uqeqesho lokuxhatshazwa usebenzisa ubunzima bomzimba wakho obunempembelelo ephantsi, eyenza ukuba ifikeleleke kubantu bayo yonke iminyaka kunye namanqanaba okuqina.
- Banceda ngokufanelekileyo ukwakha i-agility, kunye nempilo ye-cardiovascular, kunye nokuphucula ibhalansi, ukulungelelaniswa, kunye nokuguquguquka.
benefits
Amandla oMzimba
Ngenxa yokuba i-calisthenics iguquguquka ngokulula kulo naliphi na inqanaba lokomelela, ifuna isixhobo esincinci okanye akukho nto, kwaye ilungile kubaqalayo kunye nabathanda umthambo abanamava kukuzilolonga okupheleleyo okumangalisayo kwaye yeyona ndlela ibalaseleyo yokwakha amandla kunye nezihlunu. Uphando luxhasa ukuba uqeqesho lokuxhathisa i-calisthenics lunokuphucula amandla emisipha ngeendlela ezahlukeneyo.
- Olunye uphononongo lwafumanisa ukuba iiveki ezisibhozo ze-calisthenics aziphuculanga kuphela i-posture kunye ne-body mass index/BMI kodwa zinokuchaphazela amandla, nokuba nemithambo engenziwanga rhoqo. (Thomas E, et al., 2017)
- Ebudeni besifundo, elinye iqela lenza i<em>calisthenics yaye elinye lagcina uqheliselo loqeqesho oluthe rhoqo.
- Abaphandi bafumanisa ukuba iqela elenze i-calisthenics landise ukuphindaphinda kwemithambo engabandakanywanga.
- Iqela elaqhubeka noqheliselo lwalo loqeqesho oluthe rhoqo alizange liphucule koko lalinokukwenza ngaphambi kwesifundo seeveki ezisibhozo. (Thomas E, et al., 2017)
Ukufaneleka kwentliziyo
- Ukuthatha inxaxheba rhoqo kwi-calisthenic resistance training kungakhokelela ekuphuculeni impilo ye-cardiovascular, kubandakanywa ukunyamezela kunye nentliziyo ephilileyo.
- Ukuzivocavoca okuthile kwe-calisthenic, njenge-burpees kunye nabakhweli beentaba, ziintshukumo eziphakamileyo ezinokunyusa izinga lentliziyo kunye nokujikeleza kwegazi ukusuka nje kwiintshukumo.
- Ngokuthe ngcembe ukwenza olu qheliselo ngesantya esikhawulezayo, uphando lubonisa ukuba banokufumana iinzuzo ezifanayo zentliziyo ukusuka kwikhefu okanye kwi-treadmill ebalekayo. (Bellissimo GF, et al., 2022- (()Lavie CJ, et al., 2015)
Ulungelelwaniso, ulungelelwaniso, kunye nokuguquguquka
- Iintshukumo zifuna uluhlu olupheleleyo lokunyakaza olulula kwaye luqinisa imisipha, imisipha, kunye nemigqa.
- Olu qheliselo lunokunceda ukunciphisa umngcipheko wokwenzakala kwaye zenze imisebenzi yomzimba yemihla ngemihla ibe lula ukuyenza ngaphandle kokuzibhokoxa kakhulu.
- Ukubandakanya uqeqesho lokuxhathisa i-calisthenics rhoqo kunokunceda ukuphucula i-posture, ibhalansi, kunye nokuguquguquka, kuxhomekeke ekubeni yeyiphi i-exercises ekhuthazwayo.
- Imithambo efana nokuzolula, imiphunga, kunye ne-squats inceda ukuphucula ukuguquguquka kunye nokuhamba.
- Imithambo efana ne-squats yomlenze omnye kunye ne-push-ups yengalo enye inokusebenza ibhalansi, ulungelelwaniso, kunye nokuqonda umzimba.
Impilo Yengqondo
- Ukuzivocavoca, ngokubanzi, kuyaziwa ukuphucula isimo sengqondo, ukunciphisa uxinzelelo, kunye nokuphucula impilo yonke.
- Uqeqesho lokuxhathisa iCalistheni lunokuba neempembelelo ezongezelelweyo kwimpilo-ntle yengqondo.
- Umzekelo, uqeqesho kunye nokugxila okufunekayo ukwenza iintshukumo kunokunceda ukugxila kunye nokucaca kwengqondo.
- Olunye uphononongo lwafumanisa ukuba i-calisthenics inokunciphisa ukuhla kwengqondo kwaye inokuba luncedo kuthintelo lwe-dementia. (Osuka Y, et al., 2020)
- Olunye uphononongo lufumene ukuba i-calisthenics inceda impilo yengqondo kubantu abanezifo ezinjenge-ankylosing spondylitis kunye ne-multiple sclerosis. (Taspinar O, et al., 2015)
iintlobo
Umthambo wobunzima bomzimba osebenzisa ubunzima bomzimba womntu njengoxhathiso sisiseko. Imizekelo eqhelekileyo ibandakanya i-push-ups, i-squats, kunye nemiphunga. Isishwankathelo sezinye zeentlobo zemithambo.
Ukutyhala
- Le mithambo igxile ekuqeqesheni izihlunu zokutsala iintshukumo, ezibandakanya umva, amagxa kunye neengalo.
- Imizekelo ibandakanya ukutsalwa, ukunyusa isilevu, kunye nemiqolo.
Ukutyhala
- Olu qheliselo lujolise ekuqeqesheni izihlunu zokutyhala iintshukumo, njengesifuba, amagxa kunye ne-triceps.
- Imizekelo ibandakanya iidiphu, i-push-ups, kunye ne-handstand push-ups.
umbilini
- Imisebenzi engundoqo igxile kuqeqesho isisu kunye nezihlunu ezisezantsi, abajongene nokugcina uzinzo kunye nokulinganisela.
- Imizekelo yemisebenzi engundoqo ibandakanya iiplanga, iindawo zokuhlala, kunye nokuphakamisa umlenze.
Umlenze omnye
- Ukuzivocavoca ngomlenze omnye kugxininise ekuqeqesheni umlenze omnye ngexesha.
- Ezi zijolise kwimisipha yemilenze, isinqe, kunye nombindi.
- Imizekelo yemithambo yomlenze omnye ibandakanya i-single-leg squats, imiphunga, kunye ne-step-ups.
I-Plyometric
- Uqeqesho lokuxhathisa iCalisthenics lugxile kwiintshukumo ezinamandla eziqhumayo.
- Ukuzivocavoca kwePlyometric umngeni kwimisipha ukuba isebenze ngokukhawuleza kwaye ngamandla.
- Imizekelo ibandakanya ukutsiba squats, ukuqhwaba-push-ups, kunye nokutsiba kwebhokisi.
Ndiyaqalisa
- Qala ngokuqinisekisa ukuba i-calisthenics lukhetho olufanelekileyo lokuzilolonga, ngakumbi ukuba ungumntu oqalayo okanye uneemeko zonyango esele zikhona.
- Wakuba ugqibile ukwenza umthambo qala ngeentshukumo eziqhelekileyo ezinokwenziwa ngendlela echanekileyo.
- I-Pushups, i-squats yomzimba, iiplanga, imiphunga, kunye nezinye iintshukumo ezisisiseko yindawo efanelekileyo yokuqala.
- Qinisekisa ukuba uyazifudumeza ngokukhanya okulula kunye neentshukumo ezilula ezilinganisa iintshukumo zokuzilolonga.
- Injongo ekusebenzeni ilungu ngalinye lomzimba ngexesha lokuzilolonga.
- Zama ubuncinci ukuzilolonga kabini ngeveki.
- Kunconywa ukwahlula iipateni zokuhamba.
- IiReps zingabalwa okanye zisete i-timer ukutshintsha imithambo yonke ngomzuzu. Oku kubizwa Indlela ye-EMOM okanye umzuzu ngamnye ngomzuzu.
- Khetha imithambo emine ukuya kwemihlanu ejolise kwiindawo ezohlukeneyo.
- Umzekelo, ukuhlala-ups kungenziwa kumbindi, imiphunga ye-glutes kunye namathanga, amaplanga angenziwa kumagxa kunye nombindi, kunye nokutsiba iijack okanye intambo yokutsiba ye-cardiovascular..
- Uqeqesho lokuxhathisa iCalistheni luguquguquka ngokulula kwaye lunokulungelelaniswa kwiimfuno zomntu ngamnye.
Amandla oMandla
Ucaphulo
Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). Iziphumo zongenelelo loqeqesho lwe-calisthenics kwi-posture, amandla, kunye nokwakheka komzimba. I-Isokinetics kunye nesayensi yokuzivocavoca, i-25 (3), i-215-222.
Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Iimpendulo ezibukhali zePhysiological and Perceptual phakathi koBodyweight kunye ne-Treadmill eqhuba iMithambo yeXesha eliPhezulu. Imida kwiPhysiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Iintlobo zokuzilolonga kunye noMngcipheko wokuPhuhlisa iNgcaciso yeNgcaciso kubafazi abaDala: Uphononongo oluzayo. Ijenali yesifo sika-Alzheimer: JAD, 77 (4), 1733-1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Iziphumo zengqondo ye-calisthenic exercises kwi-neuroinflammatory kunye nezifo ze-rheumatic. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Iimpembelelo zokuBaleka kwiZifo eziNgapheliyo kunye ne-Cardiovascular and All-Cause Mortality. Iinkqubo zeKliniki yaseMayo, i-90 (11), i-1541-1552. doi.org/10.1016/j.mayocp.2015.08.001
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
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
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
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
