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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.


Imeko yeHockey yasendle: El Paso Back Clinic

Imeko yeHockey yasendle: El Paso Back Clinic

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.

Imeko yeHockey yeNdawo: Iqela le-EP Chiropractic Functional

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.

  • 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


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

I-Table Tennis Health Benefits: El Paso Back Clinic

I-Table Tennis Health Benefits: El Paso Back Clinic

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.

I-Table Tennis Health Benefits: I-EP Chiropractic kunye neQela eliSebenzayo

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


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

Ukuphuculwa kwe-Agility: El Paso Back Clinic

Ukuphuculwa kwe-Agility: El Paso Back Clinic

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.

Ukuphuculwa kobuchule: Iqela le-EP leChiropractic eliSebenzayoUkwandiswa kweAgility

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


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.

Uqeqesho lweBaseball: Ikliniki yeChiropractic Back

Uqeqesho lweBaseball: Ikliniki yeChiropractic Back

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..

UQeqesho lweBaseball: Iklinikhi yeChiropractic yezoNyangoUQeqesho lweBaseball

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 ifuna ibhalansi ukuze idluliselwe ngendlela eyiyo.
  • 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 ukuphuhlisa ii-obliques ukwenzela ukuba isantya esiphezulu sengalo sinokuveliswa.

Uhlalutyo lweBhilikanchanical

Uhlalutyo lwevidiyo yomdlali lubandakanya:

  • Ukuphosa oomatshini
  • Ukubetha oomatshini
  • Ukulungiswa kweempazamo
  • ingxelo
  • Ukuhlola inkqubela

Izakhono zengqondo nezeemvakalelo

  • Izakhono zengqondo kunye neemvakalelo uqeqesho lunceda abadlali ukuba bajongane nempumelelo, ukungaphumeleli, kunye noxinzelelo lomdlalo.
  • Abadlali kufuneka bajongane nokungaphumeleli okungaguqukiyo kwaye bahlale bezithembile.

Ukubetha Iimpazamo


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

I-Volleyball Amandla oMsebenzi

I-Volleyball Amandla oMsebenzi

I-Volleyball ngumdlalo oguqukayo ofuna abadlali bakhawuleze ezinyaweni zabo. Abadlali kufuneka bakwazi ukutshintshela ngokukhawuleza kwizikhundla / kwiindawo ezahlukeneyo, benze iintshukumo ezikhawulezayo kulo naliphi na icala ngokukhawuleza kwaye bafikelele ebholeni. Ukusebenza kwamandla e-Volleyball kugxininise ekuphuhliseni amandla kunye nokugcina izikhundla ezikhuselekileyo xa kuqhuma ngemidlalo. Abadlali abaninzi babandakanya ukuzilolonga okuxhathisayo kwiinkqubo zabo zoqeqesho ukuze bandise amandla kunye nokuseka isiseko esiluqilima.

I-Volleyball Amandla oMsebenzi

I-Volleyball Amandla oMsebenzi

Umthambo we-volleyball owenziwe kakuhle uya kunceda abadlali bomeleze kwaye bagcine impilo efanelekileyo yomzimba.

Ekuseni

  • Lo mthambo ulungele ukomelela kwe-gluteal, amandla e-hamstring, kunye nokuphucula ukutsiba okuthe nkqo.
  • Kunconywa ukwenza iiseti ezintathu ze-10 reps.

Umlenze omnye waseRoma ufile Phakamisa ukuya kuCofa ngaphezulu

  • Lo msebenzi webhola yevoli usebenza imisipha ye-hamstrings kunye ne-glutes.
  • Inceda ukuphucula ukulinganisela kunye nokwandisa amandla okutsiba.
  • Kunconywa ukwenza iiseti ezintathu ze-10 reps.

Lunge Ngokujija

  • Lo msebenzi wamandla we-volleyball wakha imilenze kwaye uzinzise amaqatha ukunciphisa umngcipheko wokulimala.
  • Ikwanceda ngokutsiba komlenze omnye.
  • Kunconywa ukwenza iiseti ezintathu ze-16 reps, 8 ekhohlo - 8 ekunene.

Dumbbell Snatch

  • Ukuxhwilwa kweedumbbell kunceda kuphuhliso lwamandla oomatshini bokutsiba kunye nokuphucula ugqabhuko-dubulo.
  • Kunconywa ukwenza iiseti ezintathu ze-8 reps.

I-Bicep Curl ukuya kwi-Overhead Press

  • Lo msebenzi unceda ukukhusela igxalaba nzakala.
  • Abahlaseli phuhlisa izihlunu zesibini ezomeleza i-spiking.
  • Kunconywa ukwenza iiseti ezintathu ze-8 reps.

Ibhola leMithi liphose Phantsi

  • Olunye uqheliselo olucetyiswayo lokuxhathisa olunokwenziwa kukuphoswa kweebhola zeyeza.
  • Injongo kukuphosa ibhola iyeza phantsi ngamandla; ibhola iyagqabhuka, yibambe kwaye iphinde.
  • Kunconywa ukwenza iiseti ezimbini ezine-6-10 reps.

Ibhendi iReverse Lunge ukuya kwi-Overhead Press

  • Ukuzivocavoca okucetyiswayo okunokwenziwa kunye nebhendi yokumelana.
  • Umthambo awufuni ndawo ininzi, ngoko ke unokwenziwa phantse naphi na.
  • Kunconywa ukwenza iiseti ezimbini-ezintathu ze-10-15 reps.

Kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo onokudala inkqubo eyahluka-hlukeneyo yokomelela ukwenza umthambo/uqeqesho/ukusebenza kube mnandi ngakumbi.


UkuBumbiswa kweBhunga


Indlela UQeqesho lweAerobic kunye noKuxhathisa

Umzimba ulungelelanisa ngokwahlukileyo kwiindidi ezahlukeneyo zokuzilolonga. Uqeqesho lweAerobic kunye nokumelana ngalinye lixelela umzimba ukuba uziqhelanise ngeendlela ezahlukeneyo. Zombini zibalulekile ekubunjweni komzimba okunempilo, kwaye xa zenziwe ngokudibeneyo, yaziwa ngokuba uqeqesho olufanayo. I-Aerobic ingcono kakhulu ekulahlekeni kwamafutha, uqeqesho lokuxhathisa lwakha izihlunu ezigcina umzimba usebenza imini yonke. Nangona kunjalo, Iindlela ze-molekyuli ezibandakanyekayo kwi-aerobic kunye nokumelana nokuziqhelanisa kunokuphazamisana omnye nomnye ukuba akucwangciswanga ngokufanelekileyo. Amanyathelo amabini okunciphisa naluphi na uphazamiseko olunokwenzeka kunye nokwandisa izibonelelo ze-aerobic/resistance:

isondlo

  • Ukutya okuneprotheyini okwaneleyo kubalulekile ekuziqhelaniseni nezihlunu kuqeqesho lokuxhathisa.
  • Ivuselela i-protein ye-muscle synthesis emva koqeqesho lwangaxeshanye.
  • Emva kweeseshoni zokuzilolonga, sebenzisa ubuncinane i-25g iprotheni ekumgangatho ophezulu ukufezekisa amandla kunye nokuphuculwa kwe-hypertrophy.

ukuchacha

  • Xa usenza zombini uqeqesho lwe-aerobic kunye nokumelana nosuku olunye, ukwandisa ukuchacha ixesha phakathi kweeseshoni.
  • Amandla kunye ne-aerobic fitness gains iphantsi xa ezimbini zohlulwe ngeeyure ezi-6 okanye ngaphantsi.
  • Iiyure ezingamashumi amabini anesine phakathi kweeseshoni lixesha elicetyiswayo, ngakumbi ukuba okuphambili kukunyamezela.
Ucaphulo

Ikhamera, uDonny M et al. "Ukungeniswa kweprotheyini kwandisa iprotein ye-myofibrillar emva kokuzilolonga ngaxeshanye." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Phola, uAnn M et al. "Ukuthintelwa kokulimala kwamagxa kwiimbaleki ezingaphezulu: indlela esekwe kwisayensi." Ijenali yaseBrazil yonyango lomzimba vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. "Isicwangciso soqeqesho lwamandla aqhushumbayo kubadlali abancinci bebhola yevoli yabasetyhini." Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

URamirez-Campillo, uRodrigo et al. "Iimpembelelo zoQeqesho lwePlyometric Jump kwi-Vertical Jump Height of Volleyball Players: Ukuphononongwa okuCwangcisiweyo kunye noHlalutyo lweMeta yoLwango oluLawulwayo olungenamkhethe." Ijenali yesayensi yezemidlalo kunye neyeza vol. 19,3 489-499. 13 Agasti 2020

Seminati, Elena, kunye noAlberto Enrico Minetti. "Ukusetyenziswa ngokugqithiseleyo kuqeqesho lwe-volleyball / ukuziqhelanisa: Uphononongo kwigxalaba kunye nokulimala okunxulumene nomqolo." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

USilva, uAna Filipa et al. "Impembelelo yoQeqesho lwePlyometric kubadlali beVolleyball: uPhononongo oluCwangcisiweyo." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

UVillareal, uDennis T et al. "I-Aerobic okanye i-Resistance Exercise, okanye zombini, ekutyeni abantu abaDala abaBatyebileyo." Ijenali yeNew England yezamayeza vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338

Iziseko zokolula umzimba

Iziseko zokolula umzimba

 Ukolula okusisiseko: Ukolula kuluncedo emzimbeni ngokugcina izihlunu zibhetyebhetye, zomelele, zisempilweni, kwaye zikwazi ukugcina ukusebenza kakuhle komzimba. Njengalo naluphi na olunye uqeqesho ukolula ngokuchanekileyo kufuna ukusebenzisa indlela eyiyo, ubuchule obuchanekileyo, kunye nokuziqhelanisa rhoqo. Ii-engile kufuneka zichaneke; umzimba kufuneka uhambe ngesantya esifanelekileyo kwaye ugcine ukuma okuchanekileyo. Ugxininiso kufuneka lushukumise umdibaniso kancinane kangangoko njengoko isihlunu/s sisolula kwaye solule.

Iziseko zokolula umzimba

Iziseko ezingundoqo

Ukolula kufuneka kube ngumsebenzi wemihla ngemihla ojika ube ngumkhwa ophilileyo. Izihlunu zidinga ukugcinwa rhoqo ukusuka kwimihla ngemihla / ebusuku ukugoba, ukujija, ukufikelela, ukuthwala, kunye nomsebenzi wokuphakamisa. Oku kuyinyani ngakumbi kubantu abajongana nobuhlungu obungapheliyo, iintlungu, iintlungu, kunye neengxaki ezixineneyo, ezixineneyo, kunye nezihlunu ezixineneyo. Xa umzimba ugxininisekile, izinga lokubetha kwentliziyo liyenyuka, kwaye abantu bayathanda Qinisa. Izibonelelo zokolula ziquka:

  • Ukunciphisa uxinzelelo.
  • Ukunyuka kwegazi kwezihlunu.
  • Ukunyuka kokuguquguquka komzimba.
  • Inceda amalungu ukuba ahambe kuluhlu lwazo olupheleleyo lwentshukumo.
  • Ukuphucula ukusebenza kwimisebenzi yomzimba.
  • Inciphisa ukuqaqamba, iintlungu kunye neentlungu.
  • Ukuthintela ukwenzakala.
  • Ukuphucula ukuma.
  • Iphucula ukulala.
  • Ulungiselela umzimba ukwenza umthambo kunye nemisebenzi.
  • Iphucula impilo yengqondo.

Ubume bomntu kukuthatha eyona ndlela incinci yokuxhathisa, eyenza umzimba uzive ubhetyebhetye kwaye ukhululekile. Esi sisizathu esiqhelekileyo sokuba abantu bacinge ukolula ngokungeyomfuneko okanye kubuhlungu kakhulu ukuzibandakanya. kunjalo, ukolula iziseko kufuneka zigcinwe njengoko ukolula ngokungakhathali okanye kakubi kunokuchaphazela kakubi ezinye izihlunu kunye namalungu kunye nokulimala okubi / iimeko. 

Izikhokelo

Ukwelula ngokukhuselekileyo, kuyacetyiswa ukuba wenze a ukufudumala okufanelekileyo, yolula kancinci, usebenze izihlunu ezifanelekileyo kunye namalungu. Izikhokelo zenza ukolula kukhuseleke, kusebenze ngakumbi, kwaye kwandise ukuqonda komzimba.

Shushubeza

  • Ukufudumala imisipha kwandisa ukuhamba kwegazi.
  • Ukufudumeza izihlunu phambi kokusebenza ngokomzimba / ukuzilolonga kubalulekile ekuthinteleni ukwenzakala kunye nokwandisa ukusebenza kakuhle.
  • Ukuzolula izihlunu ezibandayo kuvula a i-reflex ethintela ukolula kakhulu, okubangelwa ukunciphisa kunye nokuqiniswa kwemisipha.
  • Ukufudumala okunempilo kufuneka kubandakanye i-cardio elula kunye ne-dynamic stretches kumaqela amakhulu emisipha.
  • Ukolula okunamandla kubandakanya ukungena nokuphuma kwiindawo ngoluhlu olupheleleyo lwentshukumo kunokuba ubambe ukolula ixesha elide.
  • Ukolula okunamandla kuyacetyiswa ukuba kubanjwe imizuzwana emi-2-3 ngokuphindaphindiweyo kwe-4-6.

Yicothe

  • Ukuzolula ngokukhawuleza kunokwenza umzimba ucinge ukuba isihlunu siza kukrazuka okanye senzakale.
  • Ukukhusela i-muscle, i-contracts, ikhusela ukuba ifike kwi-stretch epheleleyo.
  • Yiyo loo nto kufuneka kujongwe ubuchule obuchanekileyo.
  • Isibini seedigri kwicala elingalunganga sinokuthetha umahluko phakathi kokulula okunempilo kunye nokutsala i-capsule edibeneyo ebangela ukulimala.

UkuBumbiswa kweBhunga


Ukubuyiselwa kwemisipha

Xa usenza umsebenzi womzimba, ukuzivocavoca, okanye ukusebenza, iinyembezi ezincinci zenzeke kwiiseli zemisipha. Ngenxa yoxinezeleko nokudinwa komzimba, amanqanaba encindi yencindi yencindi yencindi yencindi yedlala nee-enzyme ayaguquguquka, yaye ukudumba kuyanda. Oku kunceda ekulahlekeni kwamafutha, kwandisa imetabolism, kwandisa amandla kunye nokukhula kwemisipha. Nangona kunjalo, ezi zibonelelo zenzeka kuphela ngokuchacha okufanelekileyo. Iindidi ezahlukeneyo zokubuyisela ziquka:

UkuBuyisa kwangoku

  • La ngamathuba akhawulezayo 'phakathi kweentshukumo zomzimba.
  • Umzekelo, ixesha phakathi komkhondo ngamnye xa ubaleka.

UBuyiselo Lwexesha elifutshane

  • Eli lixesha eliphakathi kwemisebenzi okanye iiseti zemithambo.
  • Umzekelo, ixesha lokuphumla phakathi kokwenza umsebenzi onzima okanye Izithuba zokubaleka.

UBuyiselo loQeqesho

  • Eli lixesha eliphakathi kokuphela kokuzivocavoca okanye umsebenzi, kwaye olandelayo uqala.

Akukho bukhulu obufanayo bonke, njengoko umzimba womntu wonke wahlukile; kuyacetyiswa ukuba udibane nomqeqeshi okanye ingcaphephe yokomelela kwaye ulinge ngento oziva ilungile.

  • Kwabanye abantu, iiyure ezingama-24 zanele.
  • Kwabanye, kunokuthatha iiyure ezingama-48 okanye ezingama-72 ukuziva uchache ngokupheleleyo.
  • Ezinye izinto ezichaphazela ukuchacha zezi:
  • ubudala
  • Inqanaba lomzimba
  • Ukuqina komsebenzi / umthambo
  • idayethi
  • ukulala
Ucaphulo

Behm, uDavid G, kunye no-Anis Chaouachi. "Uphononongo lweziphumo ezibukhali zokwelula okumileyo kunye nokuguquguqukayo ekusebenzeni." Ijenali yaseYurophu yefiziyoloji esetyenzisiweyo vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2

Freitas, SR et al. "Iimpembelelo zokolula: Ubunzulu obuphezulu kunye nexesha eliphakathi kunye nokuqina okuphantsi kunye nexesha elide." Ijenali yamazwe ngamazwe yamayeza ezemidlalo vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946

Hotta, Kazuki et al. "Ukolulwa kwemisipha yemihla ngemihla kuphucula ukuhamba kwegazi, umsebenzi we-endothelial, i-capillarity, umthamo we-vascular kunye nokudibanisa kwi-muscle skeletal." Ijenali yePhysiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

Kataura, Satoshi et al. "Iimpembelelo eziNgxamisekileyo zoBunzulu obahlukeneyo boKunwenwa ngokungaguquguqukiyo kunye ne-Isometric Muscle Force." Ijenali yamandla kunye nemeko yophando vol. 31,12 (2017): 3403-3410. doi:10.1519/JSC.0000000000001752

Ukuphucula uMsebenzi weMidlalo

Ukuphucula uMsebenzi weMidlalo

Iimbaleki okanye amagorha eempelaveki akuthiyile ukubekelwa bucala ngenxa yokwenzakala okanye ukulinganiselwa komzimba. Kulapho ke iyeza le-chiropractic kunye nonyango lomzimba kubadlali banokomeleza umzimba wokuphucula ukusebenza kunye nokuthintela ukulimala. Iingcali ze-chiropractors zezemidlalo kunye neengcali zonyango ziqeqeshwe kunye neengcali eziqinisekisiweyo ezinolwazi olubanzi lwenkqubo ye-musculoskeletal, ukugcina nokuvuselela umzimba. Oku kuquka:

  • Ukuzivocavoca isayensi
  • Imiba yePhysiology
  • isondlo
  • Ingqondo yezemidlalo

Ubuchule bonyango bubandakanya:

  • ukuphulula umzimba womntu ngobunono
  • Unyango lwe-elektroniki
  • Ukuqinisa imisipha
  • Unyango lwamanzi
  • Uqeqesho lozinzo olungundoqo

Ukuphucula uMsebenzi weMidlalo

Iingcali zonyango lwezemidlalo zibandakanya oogqirha bezonyango, ii-chiropractors zezemidlalo, abaqeqeshi bomzimba, abaqeqeshi bezemidlalo, kunye neengcali ze-massage. Baqeqeshelwa:

  • Uvavanyo kunye nokuxilongwa
  • impatho
  • kwimo
  • ulawulo
  • encoma
  • Umqeqeshi wezempilo
  • Ukuthintela ukulimala

Iingcali zonyango ze-Chiropractic zibuyisela umsebenzi kunye nokuhamba, ukulawula okanye ukunciphisa intlungu, kwaye ubuyisele abantu kwindlela yabo yokuphila kunye nabadlali kwimidlalo yabo. Bayaziqonda iimfuno zoqeqesho kwaye bacebise ngothintelo lokulimala, ukukhulula iintlungu, kunye nokuphucula ukusebenza.

Unyango lokuSebenza

IiChiropractors kunye neengcali zonyango zibonelela:

  • Ukubonisana kwangaphambili nasemva kotyando
  • Unyango lwaphambi nasemva kotyando
  • Iinkqubo zokuzilolonga ngaphambi nasemva kotyando kunye nonyango lokubuyisela kwisimo sangaphambili
  • Ukuhlanganiswa kwezicubu ezithambileyo ezikhokelwa sisixhobo
  • Ukukhutshwa kweMyofascial
  • Ukuhlanganiswa okuhlangeneyo
  • Ukuqinisa imisipha
  • Ukuzilolonga koQeqesho lwamandla
  • Ukolula irejimeni
  • Qalisa ukukhutshwa kwenqaku
  • Iipilometri
  • UQeqesho oluKhethekileyo kwezeMidlalo

benefits

Uhlalutyo Lomzimba

  • I-chiropractic ye-physical therapist iya kudlula uluhlu lweendlela zokuvavanya ukuvavanya nokuvavanya ukusebenza komzimba kunye nokuhamba, ukujonga iindawo zentlungu kunye nobuthathaka.

Isicwangciso soNyango esiSiko

Idatha yohlalutyo inceda ukuphuhlisa isicwangciso sonyango esilungiselelweyo esijonge:

  • Ubuthathaka
  • Iindawo ezibuhlungu
  • Iimfuno zomzimba nezezikhundla zomdlalo wabo othile.

Yehlisa Iintlungu

  • Oku kwenziwa ngolu hlobo:
  • Unyango lokunyanga
  • Ubuchule bezandla
  • Ukusetyenziswa kwesixhobo kunye:
  • Ukubhucungwa kwePercussive
  • omoya
  • Ukucofa
  • Ukuvuselelwa kombane
  • Ukuphelisa intlungu, ukubuyisela imisipha, kunye nomsebenzi odibeneyo.

Phucula ukuhamba

  • Ukolula kunye nokuqinisa umthambo ubuyisela ukuhamba.

Kulumkele uTyando kunye/okanye ukuKhawulezisa ukuBuyisa emva koTyando

  • Unyango olusebenzayo lomzimba lunokuphelisa isidingo sotyando, ukuchacha ngokukhawuleza, kunye nokunciphisa iindleko zempilo.
  • Ukukhawulezisa ukubuyisela kwisimo sangaphambili kunye nokuchacha emva kotyando.

IiNdlela zokuThintela

Unyango lweChiropractic ngokomzimba lubonelela ngezixhobo kunye nokuzivocavoca ukugcina:

  • amandla
  • ibhalansi
  • ukuphila qete
  • Ukuthintela ukwenzakala okutsha okanye ukwenzakala kwakhona.

Elungiselelweyo unyango lwe-chiropractic yomzimba Inkqubo inokunceda abantu ukuba babuyele kwinqanaba eliphezulu lokusebenza kwiqela leengcali zonyango lwe-chiropractors ngokomzimba. Abantu bafunda imisebenzi kunye nokutshintsha indlela yokuphila eya kunceda ukuthintela ukwenzakala ngakumbi kunye nokuphucula impilo kunye nempilo.


UkuBumbiswa kweBhunga


Ukutsiba Iintsuku Zokuphumla

Ukungawuphulaphuli umzimba uze uthabathe ixesha lokuchacha kunokuba nemiphumo emibi. Xa umzimba ungavunyelwanga ukuba uphumle, ukuvuvukala kokubuyisela akunikwa ixesha lokuphilisa. Oku kunokukhokelela kukwenzakala, amajoni omzimba abuthathaka, kunye nokwenzeka kokulahleka kwemisipha. Ngamaxesha oxinzelelo olukhulu, njengokuzilolonga ngamandla, inkqubo yomzimba yokuzikhusela ayisebenzi ngokupheleleyo. Oku kuthetha ukuba umzimba usengozini xa usilwa neentsholongwane kunye neentsholongwane kwaye uhlala uthatha amayeza. Yiloo nto ukuphumla kubalulekile. Omnye umphumo wokutsiba iintsuku zokuphumla kukudinwa. Ukudinwa kukuvakalelwa kukuba nantoni na ingcono kunokusebenzela. Ngokuqhelekileyo kwenzeka xa abantu belibala okanye bekhetha ukungathathi ixesha lokuphumla kwaye baphumle ubomi ngaphandle kokufaneleka.

Ucaphulo

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ULevy, uEmily, kunye noThomas Chu. "Ukuzila ukutya okuziintsuku kunye neziphumo zako kuMdyarho weembaleki: Uphononongo." Iingxelo zangoku zamayeza ezemidlalo vol. 18,7 (2019): 266-269. doi:10.1249/JSR.0000000000000614

UReinke, uSimon et al. "Impembelelo yokubuyisela kunye nezigaba zoqeqesho ekubunjweni komzimba, i-peripheral vascular function kunye ne-immune system yabadlali bebhola ekhatywayo." PloS umqulu omnye. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910

UResnik, uLinda, kunye noJanet K Freburger. "UPhando lweeNkonzo zeMpilo: Unyango loNyango lufikile!." Unyango lomzimba vol. 95,12 (2015): 1605-7. doi:10.2522/ptj.2015.95.12.1605

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