Ukubuyiswa kwabadlali
UkuBuyisa iMbaleki uGqr. Jimenez iNgcali yoMnqonqo kwezeMidlalo: Ufuna ukusebenza; uziva ngcono xa uhamba ixesha elide, uqubha emilenzeni, okanye ubetha ibhola. Ugcina umzimba wakho umile ukuze ungene kumdlalo wokuthatha kunye nabantwana bakho okanye uthathe umngeni omtsha. Nangona kunjalo, xa utyhala kakhulu okanye unenye yezo ngozi ziphambeneyo, unokuphela ngokwenzakala. Oko kukruneka kwesihlahla, i-shin splint, okanye umqolo obuhlungu unokukushiya ubandezelekile ekhaya endaweni yokuba uhambe enkundleni, umzila, ibala lokudlala, njl.
Abadlali bezemidlalo baye basebenza kunye nee-chiropractors zokubuyisela ukulimala kunye nokugcina ifom ephezulu iminyaka. Kodwa umntu akufuneki abe yimbaleki ukuze azuze kunyango lwe-chiropractic. I-chiropractor iya kuvavanya ukulimala kwakho kwaye iphathe ngokunyanzeliswa kwezandla, ukusilalisa, ukubuyisela umthambo, unyango lobushushu / umkhenkce, njl.njl. Olu ludibaniso lolungiso oluchanekileyo lwe-chiropractic lujongana nezihlunu, amajoyina, kunye nokulungelelaniswa komgogodla konke kanye kanye ukuvelisa ukukhululeka kwentlungu.
Iqela lethu lizibophelele ekuboneleleni ngezisombululo zokubuyisela eziya kujongana neemfuno zakho ezizodwa, nokuba uqeqeshelwe okanye uyonwabele imidlalo njengokuzilolonga kwakho. Siyila izicwangciso zokubuyisela imbaleki ezilungiselelwe iimfuno zomzimba wakho zokuphucula ukusebenza kunye nokuthintela ukwenzakala. Kwaye ukuba ujonge ukuphucula impilo kunye nokuphila kakuhle, iklinikhi yethu ingakunceda ngaloo nto ukuze ufumane impilo entle!
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Abadlali
Imidlalo yokuzivocavoca iyeza -I-SEM idilesi kwaye iphatha umsebenzi womzimba / ukulimala okunxulumene nezemidlalo usebenzisa ukunakekelwa kwe-chiropractic, unyango lomzimba, i-massage yonyango, isondlo esisebenzayo, kunye nokuzivocavoca okujoliswe kuyo. Iyeza lezemidlalo lijolise ekuthinteleni ukwenzakala kunye nokugcina abantu bekhuselekile xa belandela iinjongo zabo zoqeqesho. Idibanisa imfundo yezonyango ngokubanzi kunye imigaqo yesayensi yezemidlalo, i-orthopedics , isondlo, kunye nengqondo yezemidlalo.
Ezemidlalo Ukuzilolonga Medicine
Iingcali zamayeza ezemidlalo zijolise kunyango, unyango, kunye nemiba yokusebenza ukubuyisela kwimeko yesiqhelo kunye nokomeleza umzimba ukuphucula ukusebenza komzimba. Iimeko ziquka:
Iqela leyeza lokuzivocavoca kwezemidlalo lingabandakanya iingcali zonyango kunye nezingezona zonyango. Oku kubandakanya:
Abaqeqeshi
Abaqeqeshi bembaleki
Abaqeqeshi bobuqu
Iingcali
Iingcali zempilo
Nutritionists
Oogqirha
Abagqirha
Iingcali kwezengqondo
Amayeza okuzilolonga kwezemidlalo ayiyonto ikhethekileyo kwezonyango kodwa kuthetha ukuba ababoneleli bezempilo baye bafumana uqeqesho olugxile kwimiba yezonyango yemisebenzi yomzimba / yezemidlalo, ukomelela, kunye nokuzilolonga.
Oogqirha nooGqirha
Amagqirha amayeza ezemidlalo ngoogqirha bezonyango abasebenza ngokuxilonga kunye nokunyanga imidlalo kunye nokulimala okunxulumene nokuzivocavoca kunye neemeko. Aba gqirha baqinisekisiwe kunyango lwentsapho, iyeza likaxakeka, izifo zabantwana, lwangaphakathi , okanye amathambo. Bakulungele ukunyanga:
Izihlunu, amathambo, amalungu, kunye nokulimala kwemithambo-luvo.
Ukwenzakala entloko.
Iimeko ezingapheliyo.
Izigqibo zokubuyela ekudlaleni.
Ukuthintela ukwenzakala.
Isondlo kunye nezongezo.
Oogqirha bamathambo kugxininise kunyango lotyando, ukulungiswa, kunye nokubuyiselwa kwemidlalo kunye nokulimala komzimba.
Zeengqondo
Ingqondo yezemidlalo igxile kwiimbaleki'/kwabathandi bezemidlalo' kwiimeko zengqondo nezeemvakalelo. Iimbaleki zityhubela kuxinzelelo olwahlukeneyo a ugqirha wezengqondo banokuqeqesha ukulawula ixhala kunye nokuphucula ukugxila ngokukodwa kwimidlalo yabo. Basebenzisa izixhobo kunye neendlela ezifana ne-psychotherapy, ukulawula uxinzelelo, kunye nokumisela iinjongo zokunceda abadlali ukuba bagcine ukulinganisela kwengqondo kunye neemvakalelo ngexesha lokhuphiswano okanye ukubuyisela ukulimala. Amaqela ezemidlalo aqeshe iingcali zengqondo ukunceda ukulungiselela ukhuphiswano okanye ukuphuhlisa amaqhinga okoyisa imingeni yengqondo okanye yeemvakalelo echaphazela ukusebenza.
INzululwazi yeMidlalo
Isayensi yezemidlalo luphononongo olugxile kwifiziyoloji, i-anatomy, kunye nesayikholoji enxulumene nentshukumo yomntu kunye nomsebenzi womzimba. Isayensi yokuzilolonga igxile ikakhulu kuphando lweklinikhi, kubandakanya:
Iimpendulo zePhysiology kwimithambo.
Ukusebenza kweendlela zokuzilolonga.
Impembelelo yezongezo zokusebenza.
UGqirha weMidlalo yeChiropractic
Ukhathalelo lwe-Chiropractic yindlela engabonakaliyo, yonyango olungenalo unyango olunokuthi luncede abadlali ngabanye bafumane ukukhululeka kwimiba eyahlukeneyo ye-musculoskeletal. Ugqirha wezemidlalo we-chiropractic unezixhobo kunye nezakhono eziyimfuneko zokwandisa ukusebenza kwenkqubo ye-musculoskeletal kunye ne-nervous yomntu. Olu qeqesho olukhethekileyo luvumela ii-chiropractors zezemidlalo ukuba zinikeze unyango ukuphilisa ukulimala ngokufanelekileyo, ukugcina amandla kunye nokukhusela ukulimala. Iinzuzo zokufaka isicelo machiza e chiropractic ziquka oku kulandelayo:
Lunyango olungangeneleliyo.
Uphucula uluhlu olupheleleyo lwesindululo.
Ukunciphisa kunye nokunciphisa iimpawu zokungakhululeki.
Uyolula kwaye womeleza umzimba.
Uncedisa ekulungiseni emva kotyando.
Inciphisa ixesha lokubuyisela.
Ukuvuselelwa kweMidlalo
VIDEO
Ucaphulo
Brown, G J. “Amayeza ezemidlalo emsebenzini.” Ijenali yaseBritane yamayeza ezemidlalo vol. 33,1 (1999): 5.
Hsu, uJoseph R et al. "Izikhokelo zokuSebenza kweKlinikhi yoLawulo lweentlungu kwi-Acute Musculoskeletal Injury." Ijenali ye-orthopedic trauma vol. 33,5 (2019): e158-e182. doi:10.1097/BOT.0000000000001430
Kaufman, uMateyu W et al. "Impembelelo yezoNgezelelo kuMsebenzi weMidlalo kuMgijimi oQeqeshiweyo: Uhlalutyo olubalulekileyo." Iingxelo zangoku zamayeza ezemidlalo vol. 21,7 232-238. 1 Jul. 2022, doi:10.1249/JSR.0000000000000972
King, J B. “Amayeza ezemidlalo.” Ijenali yeRoyal Society of Medicine vol. 79,8 (1986): 441-2. doi:10.1177/014107688607900803
UKreher, uJeffrey B, kunye noJennifer B Schwartz. "I-Overtraining syndrome: isikhokelo esisebenzayo." Ezemidlalo impilo vol. 4,2 (2012): 128-38. doi:10.1177/1941738111434406
McCrory, P. "Yintoni amayeza kunye neyeza lokuzilolonga?." Ijenali yaseBritane yamayeza ezemidlalo vol. 40,12 (2006): 955-7.
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Chiropractic , Ubuhlungu obungapheliyo , ukuphila qete , impilo , I-Hip Pain kunye nokuphazamiseka , Ukuhamba kunye nokuguquguquka , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Izinqe kwiindawo ezisezantsi zomzimba zivumela imilenze ukuba isuse umkhosi ukusuka kwindawo ukuya kwenye kwaye inike uzinzo ukuxhasa ubunzima bomzimba ophezulu. I ikhefu iya kwenza ukuba itorso ijike kwaye ijike ngaphandle kokuziva zintlungu. Oku kungenxa yemisipha eyahlukeneyo kunye nemigqa ejikeleze ithambo le-pelvic kunye ne-hip joint socket evumela ukuba ukunyakaza kwenzeke. Nangona kunjalo, xa ukwenzakala okwahlukeneyo okanye izinto ziqala ukuchaphazela izihlunu ezininzi ezijikeleze i-pelvis okanye kukho imeko engapheliyo efana osteoarthritis okubangela ukuguga kunye nokukrazuka kwamalungu e-hip kunokubangela iimpawu ezisisiseko ezinxulumene nesinqe kwaye kubangele abantu abaninzi ukuba babe nobunzima xa behambahamba. Ngethamsanqa kukho iindlela zokuphucula ukuhamba kwe-hip kunye nezihlunu ezijikelezileyo kwindawo ye-hip kunye ne-pelvic yomzimba. Inqaku lanamhlanje lijonga izizathu zokuphuhliswa kwezinqe eziqinileyo emzimbeni kunye nendlela i-stretch ehlukeneyo inokukhulula ngayo imisipha ye-hip flexor. Sithumela izigulane zethu kubaboneleli abaqinisekisiweyo ababandakanya ubuchule kunye neendlela ezininzi zonyango kubantu abaninzi abaphethwe yintlungu ye-hip kunye neempawu zayo ezihambelanayo ezinokuchaphazela inkqubo ye-musculoskeletal kwi-hip, imilenze, kunye nommandla we-lumbar we-spine. Sikhuthaza kwaye siyasixabisa isigulana ngasinye ngokusithumela kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwaso xa kufanelekile. Siyaqonda ukuba imfundo yeyona ndlela imangalisayo xa ubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli
Yintoni ebangela ukuba umzimba uphuhlise i-hips eqinile?
Ngaba ujongene nemiba yokuhamba kwe-hip? Xa uhleli, ngaba uziva ungakhululekanga, kwaye izihlunu zenyonga zakho ziba ngqingqwa? Okanye ngaba unoluhlu oluncitshisiweyo lokunyakaza xa uhambisa isinqe sakho? Inokuthi ihambelane nesinqe sakho ukuba uye wafumana imiba yeentlungu zemisipha kwiindawo ezisezantsi. Izinqe zinceda ukuzinzisa iindawo eziphezulu nezisezantsi zomzimba ngelixa zibonelela ngoluhlu olupheleleyo lomlenze wokuhamba. Xa umntu eqala ukuhlala ixesha elide okanye ejija umzimba wakhe kwindawo engaqhelekanga, kunokubangela ukuba izihlunu ezijikeleze isinqe zibe mfutshane. Eminye imiba, efana neemeko ezingapheliyo, inokudlala indima ekuphuhliseni i-hip flexors. Uphando lutyhila ukuba ii-pathologies ezahlukahlukeneyo ezichaphazela i-hips, i-lumbar spine, kunye neendawo ezisezantsi zinokuthi zihambelane ngokuqinileyo kunye nokunyanzeliswa kwe-hip ukuhamba okunokubangela iziphumo ezinobungozi ezinokuchaphazela i-hips. Ukuza kuthi ga ngoku, ezinye zeempawu ezinxulumene ne-tight hip flexors ziquka:
Ukukhubazeka Ukushukuma ngokugqithisileyo Uluhlu oluthile lokunyakaza Ukunciphisa amandla emisipha kwi-groin Iimfampu zomzimba Iintlungu ezibukhali, ngokukhawuleza ezinqeni, kwi-pelvis, okanye kwi-groin Intlungu e buyela emuva Piriformis syndrome
Ezinye izifundo zophando zikhankanyiwe ukuba ukuphazamiseka kwe-hypermobility kunokuchaphazela amalungu e-hip. Iziphazamiso ze-hypermobility ezifana ne-EDS (i-Ehlers-Danlos syndrome) zingabangela i-micro okanye i-macro-trauma kwi-joint hip kunye nokuchaphazela iigaments ezijikeleze i-joint hip. Ukuza kuthi ga ngoku, kunokubangela ukuba imisipha ye-hip flexor ibe nzima kwaye inokuchaphazela indlela umntu ahamba ngayo, nto leyo ebangela ukulimala kwezicubu ezithambileyo kunye neentlungu ezingapheliyo.
I-Hip Flexor izolula-Ividiyo
VIDEO
Ngaba uziva uqinile ecaleni kwezinqe zakho? Ngaba uzibona uzulazula xa uhamba? Okanye ngaba uziva iintlungu okanye iintlungu xa uzolula? Uninzi lwale micimbi ihambelana ne-tight hip flexors enokuthi ibangele intlungu ye-hip kwiindawo ezisezantsi. Xa umntu ene-flexible hip flexors, kunokuthi kube ngenxa yokuba bahlale behleli phantsi, bebangela ukuba izihlunu ze-hip zibe zifutshane, okanye iimeko ezingapheliyo ezinokuchaphazela ukudibanisa kwe-hip kunye nezihlunu. Nangona kunjalo, kukho iindlela ezahlukeneyo zokuthintela i-tight hip flexors kwaye uphinde uphinde uhambe ubuyele ezinqeni. Uphando lutyhila ukuba ukolula okudityanisiweyo kunye nokuzinzisa okungundoqo kunokunceda ukuphucula uluhlu lwe-hip lokuhamba ngelixa uqinisekisa ukunyamezela kokunyamezela kunokunceda ukomeleza. imisipha ejikelezayo kwindawo ye-hip. Ividiyo engentla ibonisa ukunweba okujolise kwimisipha ye-hip flexor kwaye inceda ukuphucula ukuhamba kwe-hip.
Ukolulwa okwahlukeneyo ukukhulula iiFlexors eziQinisayo zeHip
Izifundo zibonise ukuba imisipha ye-hip flexor iyona nto inegalelo ekuzinzeni kwe-lumbar spine xa ikhulula imisipha ye-hip flexor. Ke xa kukho i-tight hip flexors, inokubangela ukugqithelana kweeprofayili zomngcipheko kwi-lumbar spine, ekhokelela kwiintlungu kunye nokuphazamiseka ekusebenzeni. Indlela efanelekileyo yokunciphisa iimpawu ezinjengeentlungu ezinxulumene ne-tight hip flexors ngokolula isiqingatha esisezantsi somzimba ukunciphisa ukunyanzeliswa kwemisipha kunye nokuqina kwi-hip flexors. Izifundo ezongezelelweyo baye bafumanisa ukuba ukunweba okudibeneyo kunye nokuzivocavoca okujoliswe kumqolo ophantsi kunokunciphisa intlungu ebangelwa kumqolo ophantsi kwaye kuncede ukuphucula ukuzinza kunye nokuqinisa imisipha ejikelezayo ehlala ezinqeni. Ngoku kubalulekile ukukhumbula ukuba ukolula ubuncinane imizuzu emi-5-10 ngaphambi nangemva kokusebenza kuvumela imisipha ukuba ifudumale kwaye iphucule ukuguquguquka. Apha ngezantsi kukho izahlulo ezahlukeneyo ezinokukhulula i-tight hip flexors.
High Crescent Lunge
Ngelixa umile emethini, thatha inyathelo ukuya phambili ukuze uvumele unyawo lwakho lwasekunene lube kwindawo ebhadulayo * Cinga ukwindawo yokukroba. Gcoba idolo langaphambili ngobunono ngelixa ugcina umlenze ongemva ngokuthe tye, njengoko oku kuvumela isithende emlenzeni ongasemva ukuba siphakanyiswe kwi-mat; idolo eligobileyo langaphambili lenza ukuba ithanga lihambelane nomgangatho, kwaye unyawo lwasekunene lucinezelwe mcaba kwimethi. Ukunyusa isinqe, ukuze bajonge ngakwicala lemethi . Yandisa ingalo ibheke kwisilingi ukuze wolule phezulu ngelixa ucinezela kwi mat ukuva isinqe sisolula Bamba imiphefumlo emihlanu ngaphambi kokuba uphume ngokukhawuleza kwindawo ye-lunge kwaye uphinda kwelinye icala.
Olu luhlu lunceda ukukhulula uxinzelelo kwi-hip flexors kunye ne-quads ngelixa ukufudumala imisipha kunye nokwandisa ukuhamba kwegazi emilenzeni.
Idolo-Ukuyolula isifuba
Lala emethini yomibini imilenze yolule kwaye iinyawo zigobile . Tsala edolweni lasekhohlo ukuya esifubeni ngelixa ugcina umlenze wasekunene, kwaye inxalenye ye-lumbar yangasemva icinezelwe kwi-mat. . Bamba indawo ngelixa uphefumla ngokunzulu imizuzwana engama-30 ukuya kwimizuzu emi-2 . Khulula kancinci kwaye uphinda emlenzeni wasekunene * Ungawaphakamisa amadolo omabini esifubeni sakho kwaye ushukume kancinci ukusuka kwelinye icala ukuya kwelinye ukuze unciphise uxinzelelo olusezantsi njengenye indlela.
Olu solulo luluncedo kakhulu kwi-hamstrings eqinile kwaye ivumela izihlunu ezixineneyo ezinqeni kunye nomqolo osezantsi ukuba uphumle ngelixa unyusa ukuphuma kwegazi ukubuyela kwizihlunu.
I-Piriformis Yolula
Kumandlalo, hlala wolule imilenze yomibini . Wela umlenze wasekunene ngasekhohlo kwaye ubeke omnye umcaba emgangathweni ngelixa unyawo lwasekhohlo luguquguquka Beka isandla sokunene emva komzimba ngelixa ingqiniba yasekhohlo ikwidolo lasekunene . Kwi-inhale, cinezela umlenze wasekunene ukuya ngasekhohlo ngelixa uvumela i-torso ukuba ijike ngasekunene. Thatha imiphefumlo emihlanu ukolula okunzulu kwaye utshintshe amacala ukuphinda isenzo ngesandla sasekhohlo * Ukuba unemiba yeentlungu ezisezantsi, uguqulelo olulungisiweyo lukuvumela ukuba usebenzise isandla sakho sasekhohlo ukutsala i-quad ekunene ngaphakathi nangaphandle ukuya ngakwesobunxele kwaye ngokuchaseneyo.
Olu loluleko lunceda ukukhulula izihlunu eziqinileyo kumqolo osezantsi, esinqeni, nakwi-glutes. Ukuba unentlungu ye-nerve ye-sciatic ehambelana ne-piriformis syndrome, olu luhlu lunceda ukukhulula uxinzelelo lwe-muscle kwi-piriformis muscle eyenza i-nerve ye-sciatic.
Happy Baby Pose
Lala emethini ugobe amadolo omabini neenyawo ziphantsi . Xa uphefumla, phakamisa iinyawo emhlabeni kwaye ubambe amacandelo angaphandle eenyawo ngezandla zakho . Emva koko utsale ngobunono iinyawo ukuya esifubeni kwaye uvumele amadolo ehle emhlabeni, macala omabini omzimba, ngelixa ugcina umva wecala kwi-exhale. . Yima kwindawo emihlanu ubuncinane.
Oku kunwebeka kunceda ngezihlunu zangaphakathi zethanga okanye i-hip adductors kwaye zibancede ukuba bakhululeke kwaye bahambe ngaphandle kokuziva naluphi na ubunzima okanye uxinzelelo.
KwiBridge Pose
Kumandlalo, lala ngomqolo nasemacaleni, kwaye wandise iingalo zakho ngelixa iinyawo zakho zithe tyaba phantsi amadolo akho egobile. Cinezela ngezithende zakho ukuphakamisa isinqe kwaye uvumele iinyawo ukuba zihambe amanyathelo ambalwa ukuya emzimbeni. * Gcina iinyawo kunye namadolo ububanzi be-hip-ububanzi ngaphandle. Bamba izandla phantsi komzimba kwaye uzicinezele emethini Yima kwindawo emihlanu yokuphefumla.
Olu luhlu lunceda ukuthatha uxinzelelo kwiimisipha ze-hip ngelixa uqinisa i-glutes kunye nezihlunu zesisu.
isiphelo
Xa kuziwa ekukhululeni i-hip flexors eqinile emva kokuhlala ixesha elide okanye ukuba nemiba ye-hip echaphazela umqolo wakho ophantsi okanye i-pelvis, Ukwenza i-stretch ehlukeneyo ejolise kwi-hip kunokunciphisa intlungu kunye nokukhulula imisipha eqinile ehambelana nezinye iimeko ezinokuchaphazela umzimba. Izinqe zibalulekile ukunyamekela kuba zibonelela ngokuhamba kunye nokuzinza kwiindawo eziphezulu kunye nezisezantsi zomzimba. Baxhasa ubunzima bomzimba ongaphezulu ngelixa benikezela uluhlu olukhulu lwentshukumo emilenzeni. Ukubandakanya ezi zoluleko ezihlukeneyo kunokunciphisa intlungu abaye baphantsi kwayo kwaye bancede ukufudumala ezinye izihlunu ezijikeleze iindawo ezisezantsi.
Ucaphulo
U-Lee, uSang Wk, kunye no-Suhn Yeop Kim. "Iimpembelelo ze-Hip Exercise for Chronic Low-Back Pain Patients with Lumbar Instability." Ijenali yoNyango lwezeMpilo , ILayibrari yeSizwe yaMayeza yase-US, ngoFebruwari 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4339134/ .
Ngakumbi, uJanice M, kunye noStuart M McGill. "Uluhlu oludibeneyo lwe-Hip loPhuculo lweNtshukumo lusebenzisa ungenelelo oluThathu olwahlukileyo." Umbhalo weMandla noPhando loPhando , ILayibrari yeSizwe yaseMelika yoNyango, ngoMeyi 2012, yentshutshiso.ncbi.nlm.nih.gov/22344062/ .
UReiman, uMichael P, kunye noJW Matheson. "Ukunyanzeliswa kwe-Hip okuMiselweyo: Iingcebiso zeklinikhi zokuZihlanganisa kunye nokuFundiswa kwakhona kwe-Muscle." Ijenali yeHlabathi yezeMidlalo yoNyango loMzimba , Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/ .
UReiman, uMichael P, kunye noJW Matheson. "Ukunyanzeliswa kwe-Hip okuMiselweyo: Iingcebiso zeklinikhi zokuZihlanganisa kunye nokuFundiswa kwakhona kwe-Muscle." Ijenali yeHlabathi yezeMidlalo yoNyango loMzimba , Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2013, www.ncbi.nlm.nih.gov/pmc/articlhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC8027473/es/PMC3811738/ .
isikhanyeli
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Umqolo osezantsi ngumthombo oqhelekileyo wokungakhululeki kunye nobuhlungu phakathi kwabadlali bevolleyball ngenxa yokutsiba okuphindaphindiweyo, ukugoba, kunye nokujikeleza kwe-trunk. Ulutsha lunomngcipheko ophezulu wokulimala ngenxa yokuba amathambo abo e-vertebral asakhula, oko kwandisa umngcipheko wokuphulwa koxinzelelo. Ukunyamekela kwe-Chiropractic, unyango lwe-massage, ukuchithwa, ukuphumla, kunye nokuqeqeshwa kwezemidlalo kunokunceda ukukhawuleza ukukhulula intlungu kunye nokuphilisa ukulimala.
Iintlungu zeVolley Back
Izihlunu okanye i-ligament strains yeyona nto ixhaphakileyo yokwenzakala ukusuka ekuxhumeni okuphindaphindiweyo, ukugoba, ukunyakaza okujikelezayo, kunye i-hyperextension ngexesha lokukhonza, ukubetha kunye ukuseta . Oku kunokukhokelela kwimikhosi yoxinzelelo olugqithisileyo kwiidiski kunye namalungu, okubangela ukunciphisa ukujikeleza kwegazi, ukunyusa umngcipheko wokulimala okugqithisileyo. Olunye uphando luchaze ukuba iintlungu ezisezantsi zifunyenwe kwi-63% yabadlali. Nangona kunjalo, ukuba iintlungu ezisezantsi zihamba kunye neentlungu ezihamba phantsi emlenzeni kunye nokuphazamiseka okanye ubuthathaka ezinyaweni okanye kwi-ankle, umcimbi unokuba yi-disc ye-herniated.
Izizathu
Esinye isizathu esiqhelekileyo ukungalingani kokunyamezela kwimisipha ezinzisa umqolo ophantsi. Izihlunu eziphambili zibonelela ngokuzinza kumqolo ophantsi kunye nomqolo kuzo zonke iintshukumo. Ukuba kukho ukungalingani, umdlali angayigibisela okanye ayiphakamisile ibhola ngokujika nokugoba okukhulu. Izenzo ezongeziweyo zibangela ukunyuka kwengcinezelo kumalungu kunye ne-hip, i-gluteal, kunye nemisipha yomlenze, echaphazela ukuzinza komgudu.
I-gluteals ibaleka ukusuka ngasemva kwe-pelvis / amathambo e-hip ukuya ngaphandle kwethanga.
Izihlunu ze-gluteal zithintela i-trunk kunye nezinqe ukuba zigqithise phambili xa zifika.
Ukuba imisipha ye-gluteal ayinayo amandla kunye nokunyamezela ukwenza le ntshukumo, umzimba ophezulu uya kugoba kakhulu phambili, kubangela ukungahambi kakuhle kokuhlalisa kunye nokunciphisa ukuzinza komgudu.
Ukuthambeka kwangaphambili kwePelvic
Uphononongo lubonise ukuba abadlali abaneentlungu ezisezantsi badla ngokuma kunye nomhlaba Ukuthambeka kwangaphambili kwethambo lomlenze
Ubuhlungu obungapheliyo
Iimpawu ezilumkisayo zengxaki enkulu yomqolo ziquka:
Iintlungu eziye zahlala ngaphezu kweveki ye-1 kwaye aziphuculi okanye azibi nakakhulu.
Iintlungu ezithintela ukulala okanye ezibangela ukuba umntu ahlale evuka.
Ubunzima bokuhlala.
Ubuhlungu obungasemva xa usenza imisebenzi esisiseko kunye nemisebenzi yasekhaya.
Intlungu ephawulekayo enkundleni xa utsiba, uhla, okanye ujikeleza.
Iintlungu ezingapheliyo zisuka kwiintlungu ukuya ekudubuleni okanye ukubethelwa ziintlungu ezinokubaleka ezimpundu nasemilenzeni.
Ukhathalelo lweChiropractic
I-chiropractor inokunciphisa intlungu ye-volleyball back, ikhuphe ukulimala okunzima ngakumbi, njengokuphuka koxinzelelo okanye i-disc ye-herniated, kwaye ibonelele ngokuphila okunempilo kunye nokubuyisela ngokukhawuleza. Ngokophononongo, abagijimi abafumana ukunakekelwa kwe-chiropractic babonisa isantya esingcono kunye nokuhamba. I-reflexes ekhawulezayo kunye nokulungelelaniswa kwesandla-kwamehlo kuxhomekeke kwindlela yokusebenza kakuhle ye-nervous system. I-90% yenkqubo ye-nervous central ihamba ngomqolo. Xa enye okanye ngaphezulu kwecandelo lomqolo lingahambelani kakuhle, umphumo wenkqubo ye-nervous unokuchaphazela kakhulu kwaye uphazamise ukujikeleza kwe-nerve, echaphazela isantya, ukuhamba, i-reflexes, kunye nokulungelelaniswa kwesandla. Uhlengahlengiso lweChiropractic luya:
Relax kwaye usethe kwakhona imisipha yangasemva.
Uhlengahlengiso kwaye ucinezele umqolo.
Susa uxinzelelo olujikeleze iingcambu zemithambo-luvo.
Yomeleza undoqo.
Ukuphucula kunye nokwandisa uluhlu lwezindululo, amandla , kunye nokunyamezela ngokubanzi.
Ukuthambeka kwangaphambili kwePelvic
VIDEO
Ucaphulo
Haddas R, Sawyer SF, Sizer PS, Brooks T, Chyu MC, James CR. "Iimpembelelo zeVolitional Spine Stabilization kunye ne-Lower-Extremity Fatigue kwi-Knee kunye ne-Ankle ngexesha lokuSebenza kokuHlaliswa kwabantu abaneentlungu eziphindaphindiweyo ezisezantsi." J Ukuvuselela iMidlalo. 2017 Sep; 26 (5): 329-338. doi: 10.1123/jsr.2015-0171.
U-Hangai M. et al., Ubudlelwane phakathi kweentlungu ezisezantsi kunye neMisebenzi yeMidlalo yoKhuphiswano ngexesha loLutsha, u-Am J Sports Med 2010; 38: 791-796; ipapashwe kwi-intanethi ngaphambi kokushicilela ngoJanuwari 5, 2010, doi:10.1177/0363546509350297.
Jadhav, KG, Deshmukh, PN, Tuppekar, RP, Sinku, SK. UVavanyo lokuNgqobhoka kokwenzakala kubadlali beVolleyball baseVarsity. Ijenali yeNzululwazi yokuSebenza kunye nePhysiotherapy, Vol. 6, No. 2: 102-105, 2010 102
Mizoguchi, Yasuaki, et al. "Izinto ezinxulumene neentlungu ezisezantsi kubadlali be-volleyball bezikolo eziphakamileyo." Ijenali yenzululwazi yonyango lomzimba vol. 31,8 (2019): 675-681. doi:10.1589/jpts.31.675
Movahed,Marziehet al. (2019). "I-kinematics yokuhlalisa umlenze omnye kwiimbaleki ze-volleyball: uthelekiso phakathi kweimbaleki kunye nangaphandle kokwandiswa okusebenzayo kweentlungu ezisezantsi."
Sheikhhoseiniet al. (2018). "Ukutshintsha i-Kinematics yeLimb esezantsi ngexesha lokutsiba phakathi kweembaleki ezineentlungu ezingapheliyo ezisezantsi"
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Ukujijisana ngumdlalo ofuna isantya, amandla, kunye nokunyamezela okubandakanya ukudibanisa okukhulu ngokomzimba, ukutyhala kunye nokutsala imisipha, iintambo, iigaments, kunye namalungu kwimida yazo. Abadlali be-Wrestlers bahlala beguqula imizimba yabo. Ukutyhala umzimba kwimida yawo kwandisa umngcipheko wokuphuhlisa ukulimala okubandakanya:
Wrestling Ukwenzakala
Olona konzakala luxhaphakileyo ludla ngokuvela ekudibaneni ngamandla okanye ukujija amandla. Kwaye ukuba i-wrestler yenzakele, kukho ukwanda kokulimala kwakhona. Iitumente zeWrestling zihlala ziqhubeka ngeentsuku, zihlala zidlala ngasemva, nto leyo idinisa umzimba kwaye yonyusa umngcipheko wokwenzakala. Awona monzakalo axhaphakileyo ewrestling aquka:
Izihlunu ze-muscle ezisezantsi kunye / okanye ngasemva.
Iingxaki ezingapheliyo zinokuvela kwiiyure kwi ukuma phambili kunye nezindululo eziphindaphindwayo.
Amanqaku okuqalisa. Ukwenzakala entanyeni.
Ukulimala kwamadolo e-Ligament - i-Meniscus kunye ne-MCL iinyembezi.
I-bursitis yangaphambi kwepatellar /Isifo sika-Osgood Schlatter ukusuka ngokuqhubekayo ukubetha i-mat.
Ukwenzakala eqatheni.
Ukukhutshwa kwezandla kunye neminwe kunye nokwaphuka.
Dislocations kunye sprains ingqiniba okanye igxalaba ukusuka ukuthatha phantsi .
Indlebe yeCauliflower - yimeko enokubangela ukukhubazeka kweendlebe kwaye iphuhlise ukukhuhla okanye ukwenzakala okubuhlungu kwiindlebe.Ukosuleleka kolusu zenzeke ngokudibana rhoqo, ukubila, ukopha, kunye nokuqengqeleka kwiimethi. Usulelo lubandakanya herpes gladitorium , impetigo , follikulitis , amathumba, kunye netinea/intshulube.Iingxubusho zidla ngokubangelwa kukuwa kanzima/ukubetheka okanye ukungqubana okunobundlobongela nomnye umlo.
Ukulimala kunokubangela ukuba abadlali be-wrestlers batshintshe / batshintshe ubuchule babo, bandise umonakalo okhoyo kunye nokukwazi ukudala ukulimala okutsha.
Ukuvuselelwa kweChiropractic kunye nokuQinisa
Kunokubakho iintlobo ezahlukeneyo zeejeneretha zentlungu / izizathu xa kuziwa kukulimala kokulwa. Amalungu kunye nezihlunu zinokolulwa kakhulu, izihlunu zinokugxadazela, kwaye imithambo-luvo inokucinezeleka kunye/okanye icaphuke. Ngokomzekelo, i-neck muscle spasm inokubangelwa ukucaphuka kwe-nerve kwi-vertebrae etshintshileyo. Ukufumanisa isizathu esithile okanye izizathu zokulimala / intlungu, uvavanyo olucacileyo lwe-chiropractic luya kwenziwa olubandakanya:
Uluhlu lovavanyo lwentshukumo
Iimvavanyo ze-Ligament
Ukubetha kwemisipha
Uvavanyo lokuhamba
Ukulimala zihlala zihambelana ne ubunzima obufanelekileyo, ulawulo lwe-neuromuscular, amandla angundoqo, ubuchule obufanelekileyo, ucoceko, kunye nolawulo lwe-hydration. Unyango oluyimpumelelo luxhomekeke ekuchongeni unobangela wengcambu yokulimala komlo. I-Chiropractic ibuyisela ukulungelelaniswa okufanelekileyo ngokusebenzisa i-massage, uhlengahlengiso oluthile lwe-manual, i-decompression, kunye neyeza zonyango. Uhlengahlengiso lunokubandakanya umva, intamo, igxalaba, izinqe, iingqiniba, amadolo, neenyawo. Nje ukuba ulungelelwaniso lomzimba oluchanekileyo luphunyeziwe, uqheliselo lokubuyisela kwisimo sangaphambili kunye nokolulwa kuphunyeziwe ukulungisa nokomeleza ukusebenza kwezihlunu. Sisebenza kunye nothungelwano loogqirha bezonyango bengingqi abakhethekileyo kwiimeko zokuthunyelwa kwaye sizame ukubuyisela umdlali kumdlalo wabo ngokukhawuleza.
Umdlalo woMlo
VIDEO
Ucaphulo
Boden, uBarry P, kunye noChristopher G Jarvis. "Ukulimala komqolo kwezemidlalo." Iiklinikhi zeNeurologic vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005
Halloran, uLaurel. "Ukwenzakala kwiWrestling." Ubunesi bamathambo vol. 27,3 (2008): 189-92; imibuzo 193-4. doi:10.1097/01.NOR.0000320548.20611.16
Hewett, uTimoti Et al. "Ukwenzakala kwiWrestling." Amayeza kunye nenzululwazi yezemidlalo vol. 48 (2005): 152-178. doi:10.1159/000084288
Mentes, uJanet C, kunye noPhyllis M Gaspar. "Ulawulo loHlelo lwamanzi." Ijenali ye-gerontological nursing vol. 46,2 (2020): 19-30. doi:10.3928/00989134-20200108-03
UWilson, uEugene K et al. "Usulelo oluyingozi kwi-wrestler." Ezemidlalo impilo vol. 5,5 (2013): 423-37. doi:10.1177/1941738113481179
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Amandla kunye nokomelela
I-Cheerleading kunye ne-gymnastics enzima ngokwasemzimbeni kunye ne-acrobatics ibeka inkqubo yabathathi-nxaxheba yomzimba / ye-musculoskeletal kumngcipheko ophezulu wokwenzakala. Ukuhamba okungalunganga okanye ukuwa kwi-angle engalunganga kunokubangela umonakalo osisigxina. Abadlali be-Cheerleaders kufuneka balandele ukutya okunokulinganisela kwaye bagcine ukuqina komzimba, amandla, ukunyamezela, kunye nokuguquguquka ukuze babe ngabaphumeleleyo be-cheerleaders. C i-heerleading conditioning yakha i-musculature kunye namandla omgogodla ukunciphisa umngcipheko kunye nokuthintela ukulimala .
I-Cheerleading Conditioning
Abadlali be-Cheerleaders kufuneka babe nesistim esiqinileyo se-musculoskeletal ukuqinisekisa ukhuseleko lwabo kunye nokhuseleko lwamaqela abo . Ukuzivocavoca kubandakanya i-cardio, uqeqesho lwamandla, kunye nemithambo yokuguquguquka.
Ukushushubeza
Ngaphambi kwayo nayiphi na imithambo, izihlunu kufuneka zifudunyezwe.
Chitha imizuzu emihlanu utsiba intambo, ubaleka endaweni, ubaleka kwi-treadmill, okanye wenze nawuphi na umsebenzi ongephi ukunyusa izinga lentliziyo.
Emva kokuba izihlunu zifudunyeziwe. yolula onke amaqela emisipha emikhulu .
Cardio
Uqeqesho ngamandla
Ukwenza iilifti zeqabane, iiphiramidi, kunye nokuthotywa kwebhaskithi kufuna izihlunu ezomeleleyo.
Gxininisa kumagxa, iingalo, umqolo, umbindi kunye nemilenze.
Ukuzilolonga koqeqesho lwamandla kunokwenziwa ngezixhobo zokuzilolonga okanye ubunzima bomzimba.Ukuzilolonga komzimba kubandakanya i-pushups, ii-situps, ukuphakamisa umlenze weqabane, i-squats, kunye nemiphunga .Yenza ukuphindaphinda kwe-10 ukuya kwi-12 nganye, usebenze ukuya kuthi ga kwi-75 - 100 reps.
voco
I-Cheerleading conditioning igxile kwi-hamstrings, i-quads, i-glutes, isisu, isifuba, amahlombe, umva kunye ne-pectoral. I-Yoga, i-Pilates, okanye ukuzolula rhoqo ekhaya kuya kwandisa ukuguquguquka.
Ukudibanisa elula ezijolise kumaqela amakhulu emisipha.
Tyala ekupheleni kokuzilolonga.
UkuQeqesha
Ukulungelelana kubalulekile.
Yilapho i-yoga inokuphucula ukulinganisela.
zama nomthi ngokuma ngonyawo lwasekunene, kwaye umlenze wasekhohlo ugobe edolweni lasekunene.
Ithanga lasekhohlo kufuneka lihambelane nomhlaba.
Phakamisa iingalo ngaphezulu kwaye wenze intshukumo ye-V ukugcina izihlunu zesisu zitsalwe ziqinile.
Ibhalansi ukuya kumzuzu omnye.
Tshintshela kolunye unyawo.
Emva kokuba ibhalansi ibalasele emhlabeni, zama ukulinganisa kwi-cushion ukongeza ukungazinzi.
Phinda izihlandlo ezithathu ukuya kwezihlanu kunyawo ngalunye.
Ukulimala Okuqhelekileyo
Ukwenzakala okuqhelekileyo kubandakanya:
Ukulimala kwezandla kunye neminwe.
I-Ligament i-sprains emadolweni nasemaqatheni.
Ubunzima bemisipha kwi-hip, umqolo ophantsi, kunye nemilenze.
Ukulimala kakhulu
I-Cheerleading iba ngumdlalo wonyaka wonke.
Ukuqala ngokuzama ngexesha lentwasahlobo.
Amaqela anokuthi abambe okanye aye kwiinkampu ze-cheerleading ehlotyeni ukuze afunde izakhono ezitsha, aphucule isethi yezakhono, kwaye enze iindlela zokhuphiswano.
Uqeqesho oluqhubekayo kunye nokhuphiswano kwandisa ithuba lokulimala ngokugqithisileyo.
Izihlahla, iingqiniba, amadolo, namaqatha anokwenzakala ngenxa yoxinezeleko oluphindaphindiweyo.
Ukwenzakala okumandundu ngakumbi:
Ukuwa okuphindaphindiweyo kubeka uxinzelelo olubalulekileyo kumqolo kwaye kunokubangela ukuphuka koxinzelelo.
Ukukhutshwa kwegxalaba okanye ingqiniba.
Ukwenzakala
Ukunqongophala kwengalo negxalaba, unyawo, kunye namandla eqatha.
Kancinci ukuba akukho ngundoqo kunye namandla esisu.
Iingxaki zokuguquguquka.
Ukulungiswa okungafanelekanga.
Ukutya okungenampilo.
Ukwenza izakhono eziphuculweyo kwinqanaba langoku le-cheerleader.
Ukuphuculwa kweChiropractic
Ukunyamekela kwe-Chiropractic kunokunyanga ukulimala kunye nokuqinisa inkqubo ye-musculoskelet yomzimba ukukhusela ukulimala. Injongo yeChiropractic kukusebenza kakuhle komzimba ngokuhambisa kwakhona ukujikeleza kwegazi, ukuhamba kwamandla e-nerve, ukumiswa okuchanekileyo kwemisipha, kunye nokulungelelaniswa kwamathambo. Amaqela amaninzi e-cheerleading abandakanya i-chiropractic. I-Chiropractic yezoNyango ze-Chiropractic kunye ne-Functional Medicine Clinic iphinda igxininise ekubuyiseleni amayeza ezemidlalo, ukuqeqeshwa kwamandla, ukondla, kunye nokuqeqeshwa kwezempilo.
I-Cheerleading Strength Training Workout
VIDEO
Ucaphulo
Boden, uBarry P, kunye noChristopher G Jarvis. "Ukulimala komqolo kwezemidlalo." Iiklinikhi zeNeurologic vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005
Abasebenzi basezimayini, u-Andrew L. "Unyango lweChiropractic kunye nokuphucula ukusebenza kwezemidlalo: ukuphononongwa koncwadi olubalisayo." Ijenali yeCanadian Chiropractic Association vol. 54,4 (2010): 210-21.
Mueller, uFrederick O. "Ukulimala kweCheerleading kunye nokhuseleko." Ijenali yoqeqesho lweembaleki vol. 44,6 (2009): 565-6. doi: 10.4085/1062-6050-44.6.565
Pang, Yanbin, et al. "Ukudinwa kwangaphambili kweeseli ze-mesenchymal stromal ezivela kwizigulane ze-myelodysplastic syndrome." Ijenali yaseMelika yophando loguqulo vol. 9,7 3462-3468. 15 Jul. 2017
Wan, Jing-Jing, et al. "Ukudinwa kwemisipha: ukuqonda ngokubanzi kunye nonyango." Amayeza ovavanyo kunye nemolekyuli vol. 49,10 e384. 6 Okt. 2017, doi:10.1038/emm.2017.194
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , istres
Iimbaleki zizilolonga kwaye zizilolonge rhoqo ukulungiselela iingqondo nemizimba yazo ukulungiselela imidlalo emikhulu, imidlalo, njl.njl. Xa umdlalo uqhubeka, kuyinto eqhelekileyo/yindalo ukuziva uxhalabile kwaye unovalo, ngakumbi ekuqaleni, kodwa ke umdlali uzinza aze aphumle. , ukuvumela uqeqesho lwabo luthathe indawo. Nangona kunjalo, kwabanye abadlali, ixhala kunye novalo alupheli kodwa luyaqina, intliziyo iqala ukugijima, kwaye umntu akakwazi ukuyeka ukucinga ngokuminxa, ukusilela, kunye nokulahlekelwa. Oku kwaziwa ngokuba inkxalabo yokusebenza kwezemidlalo , okanye ixhala lokukhuphisana , kwaye iqhelekile.
Ixhala Lokukhuphisana
Uphando lubonisa ukuba i-30 ukuya kwi-60 ekhulwini yabadlali bafumana ingxaki. Oogqirha bahlula imiqondiso kunye neempawu ngokweendidi zengqondo nezomzimba.
Iimpawu zomzimba
Rapid Heartbeat
Uxinzelelo lunokubangela ukuveliswa kweadrenaline kunye ne-cortisol ngokugqithisileyo, nto leyo eyenza intliziyo ibethe ngokukhawuleza.
Uxinzelelo lwezihlunu
Imisipha inokuqina, ibe buhlungu, kwaye ibangele ukuxinezeleka kunye neentlungu entloko.
Ukungcangcazela
Izandla zinokungcangcazela ngelixa ubambe ibhola, i-bat, irakethi, okanye ukushukuma kweenyawo kunokubonisa.
Ukuphefumla ngamandla
Abantu baxela ukuva ukukrwitshwa okanye ukungakwazi ukubamba umoya wabo.
Imiba yokwetyisa
Uxinzelelo lunokubangela ukuba ukutya kugaywe ngokukhawuleza, kubangele ukunyanzeliswa kunye / okanye umnqweno ngokukhawuleza wokusebenzisa igumbi lokuhlambela.
Iimpawu zengqondo
Ukoyika Ukungaphumeleli
Umdlali uzicingela ephulukana nalo lonke ixesha.
Ukukhathazeka ngokuvumela umqeqeshi kunye neqela phantsi okanye abaphulaphuli okanye abanye abadlali abagxekayo kunye nokuhleka ekusebenzeni kwakho.
Ayikwazanga ukuGqalisela
Umdlali unokuba nemiba yogxininiso kwaye athatheke kwindlela abanye abasabela ngayo ekusebenzeni kwabo.
Ukucinga ngaphaya
Umdlali unokulibala okwethutyana ukwenza izenzo ezithile ezizenzekelayo.
Imiba yokuzithemba
Umdlali ungaqala ukuthandabuza izakhono zabo.
Uxinzelelo kunye noxinzelelo
The Umthetho we-Yerkes-Dodson ichaza indlela uxinzelelo, ixhala, kunye amanqanaba okuvusa kuchaphazela ukusebenza kunye nendlela amanqanaba oxinzelelo kufuneka agcinwe ngaphakathi koluhlu ukuze enze kakuhle.
Ukuvuswa okuphantsi
Inokuba imbaleki ayifani nomdlalo njengaxa babeqala, ke abawenzi umzamo opheleleyo.
Ukuvuswa okuphezulu
Oku kuthetha ukuba umdlalo unokubangela uxinzelelo olukhulu kangangokuba imbaleki yoyike okanye ibe ngumkhenkce.
Ixhala lokukhuphisana liyaqalisa.
Ukuvuswa okuLungileyo
Oku kuthetha ukuba umdlali uzixakekise ngokupheleleyo ngokuzityhala ngokupheleleyo.
Oku kunokusetyenziswa kuwo nawuphi na umsebenzi wokudlala njengoqheliselo lokudlala kumdlalo wentenetya.
Abantu ngabanye bahlukile amanqanaba afanelekileyo oxinzelelo
Amanyathelo acetyiswayo
Amanye amanyathelo acetyiswayo anokuthatyathwa ukuze kusingathwe kwaye kuthintelwe unxunguphalo lokhuphiswano lwezemidlalo xa kuzanywa ukoyisa ezo mvakalelo zongamileyo zokoyika nokuxinezeleka.
Ukuthetha ngokuzithemba
Ukuzithetha kukwenza incoko eyakhayo nawe.
Iimbaleki ezizilolonge kakuhle ukuzithetha zinike ingxelo:
Ukuphucula ukuzithemba
Ukuncipha kweempawu zokuxhalaba ngokomzimba
Ukusebenza kwezemidlalo okuphuculweyo
Mamela umculo
Xa uxhalabile phambi kwentlanganiso, umdlalo, umdlalo, njl., cinga ukumamela umculo owuthandayo okanye ophumlayo.
ukucamngca
ukucamngca ifunyenwe ukunciphisa zonke iintlobo zexhala, kuquka imidlalo.
Chiropractic
Unyango lweChiropractic lugxininise kwinkqubo ye-musculoskeletal kwaye inokulungelelanisa umzimba kwaye ikhulule nayiphi na ingcinezelo yemisipha kunye nokuthintelwa ngokusebenzisa izandla-kwiendlela zokuphatha kunye nokuchithwa komatshini. Unyango lubandakanya ukulawula izihlunu, iigaments, i-tendon, i-fascia, kunye nezicubu ezithambileyo zokuphelisa iintlungu ngonyango lwe-muscle zonyango olubandakanya:
ukuphulula umzimba womntu ngobunono
Ukukhutshwa kweMyofascial
Unyango lwe-trigger point
Ulungiso lweChiropractic
Ukunyibilika komgogodla
Enye okanye indibaniselwano yonyango inokunciphisa iimpawu ezinxulumene ne-muscle spasms, ukulibaziseka kokuqala kobuhlungu bemisipha, izithintelo ze-fascia , ukwenzakala kwezicubu ezithambileyo, kunye neentlungu kunye nokungasebenzi kakuhle kuwo wonke umzimba, ukubuyisela umsebenzi, intshukumo, kunye namandla .
Ukusebenzisa i-DRX9000 ye-Spinal Decompression
VIDEO
Ucaphulo
Elliott, Dave, et al. "Iziphumo zomculo ophumlayo wokulawula ixhala kuxinzelelo lwezemidlalo." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 14 Suppl 1 (2014): S296-301. doi:10.1080/17461391.2012.693952
Ford, uJessica L et al. "Ukuxhalaba okunxulumene nezemidlalo: ulwazi lwangoku." Vula ufikelelo kwijenali yamayeza ezemidlalo vol. 8 205-212. 27 Okt. 2017, doi:10.2147/OAJSM.S125845
Ilayisi, uSimon M et al. "Izigqibo zokuxhalaba kwiimbaleki eziphakamileyo: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta." Ijenali yaseBritane yamayeza ezemidlalo vol. 53,11 (2019): 722-730. doi:10.1136/bjsports-2019-100620
Rowland, uDavid L, kunye noJacques JDM van Lankveld. "Ukuxhalaba kunye nokuSebenza kwezesondo, iMidlalo, kunye neNqanaba: Ukuchonga uMgangatho oQhelekileyo." Frontiers in psychology vol. 10 1615. 16 Jul. 2019, doi:10.3389/fpsyg.2019.01615
UWalter N, kunye nabanye. (2019). Iziphumo zoqeqesho lokuthetha ngokuzimela ngoxinzelelo lokukhuphisana, ukuzimela, izakhono zokuzithandela, kunye nokusebenza: Isifundo songenelelo kunye nabadlali abancinci abancinci. mdpi.com/2075-4663/7/6/148
by UGqr Alex Jimenez Ukubuyiswa kwabadlali , Ukulimala kwezemidlalo
Malunga nesiqingatha sesigidi sabafundi bezikolo eziphakamileyo e-US badlala ibhola yevoli. Ingaba ngumzali womdlali we-volleyball okanye inxalenye yeligi yokuzonwabisa, injongo kukulungela ixesha lonyaka, oku kuthetha ukuthintela kunye nokujongana nokulimala kwe-volleyball. Ngumdlalo onzima kakhulu oneentshukumo ezikhawulezayo, ukutsiba, ukujija, ukuntywila, ukutswina, njl.njl. Nangona usempilweni kwaye usempilweni, uqeqesho olubanzi kunye nokudlala imatshisi kuyawuchaphazela umzimba. I-Chiropractic inokunceda abadlali be-volleyball.
Ukulimala kweVolleyball eqhelekileyo
Kutheni i-Chiropractic isebenza
Ukunyangwa kwe-Chiropractic kunye nokuvuselelwa, ngokukodwa yi-chiropractor yezemidlalo, kunconywa ukulimala kwe-volleyball kuba ijongene nokulimala okunzima kunye nokungapheliyo kuzo zonke iindawo zomzimba. I-Chiropractic iphatha yonke inkqubo ye-musculoskeletal system. Ulungelelwaniso olufanelekileyo oludibeneyo olusuka kuhlengahlengiso lwe-chiropractic kumqolo kunye nakuwo wonke umzimba ugcina ingqibelelo ye-biomechanic. Oku kunciphisa amandla empembelelo ephezulu kumalungu. Unyango lwezicubu ezithambileyo ezifana nesixhobo esincediswa kwizicubu ezithambileyo zinokunceda ukusombulula ukwenzakala ngokubonelela izicubu ngokuphuma kwegazi ngakumbi kwindawo echaphazelekayo evumela ukuphiliswa ngokukhawuleza. Uninzi lokulimala kwe-volleyball kubangelwa ukusetyenziswa ngokugqithiseleyo kumalungu kunye nezihlunu, okukhokelela kuxinzelelo oluphindaphindiweyo. Kwi-volleyball, ukulimala okuphindaphindiweyo / ukusetyenziswa ngokugqithiseleyo kuqhelekileyo emadolweni, emaqatheni, kunye namagxa. Oku kuvela kuko konke ukutsiba, ukukhonza, kunye nokutshixa.
Player Benefits
Ubuhlungu Bomzimba Buyehlisiwe/ Buyathotywa
Iimbaleki ezininzi, kubandakanywa abadlali bevolleyball, abalifumani ixesha lokubuyisela uqeqesho okanye ukudlala.
Ukunciphisa ixesha lokubuyisela kubangela ubuhlungu bomzimba kunye nokuqina okunokuthi kudlulele kwingozi.
I-Chiropractic inokunciphisa kwaye inciphise ubuhlungu bomzimba.
I-Chiropractic ikhuthaza ukubuyiswa ngokukhawuleza.
Okwenziweyo kuSebenza
Uphononongo lubonisa ukuba iimbaleki ezifumana ukhathalelo lwe-chiropractic rhoqo zifumene isantya kunye nokusebenza kokuhamba kuphuculwe.
Iimbaleki zifuna ireflexes ekhawulezayo kunye nolungelelwaniso lwezandla neliso.
Isantya, ukuhamba, i-reflexes, kunye nokulungelelanisa kuxhomekeke kwinkqubo ye-nervous enempilo.
I-90% yenkqubo ye-nervous central ihamba ngomqolo.
Ukulungelelaniswa komqolo kunokuvumela ukuhamba kakuhle kwe-nerve okanye ukuphazamisa ukuhamba kwe-nerve.
Nangona icandelo elinye lomqolo lingahambi kakuhle kwaye lingekho kwindawo, inkqubo ye-nervous inokuchaphazela i-reflexes, isantya, ukuhamba, kunye nokulungelelaniswa kwamehlo.
Umqolo osebenza ngokufanelekileyo kunye nenkqubo ye-nervous iya kuqinisekisa ukuba umdlali ungcono kakhulu.
Ixesha lokuBuyisa ukwenzakala ngokukhawuleza
Ukuphilisa umzimba ngokufanelekileyo kuthatha ixesha. Kanye njengokuba umzimba udinga ukulala / ukuphumla ukuze usebenze kakuhle, kunjalo nangokwenzakala.
Umba weembaleki kukuba lingakanani ixesha lokuphilisa elithatha. Iimbaleki zomntu ngamnye ezifumana ukhathalelo lwe-chiropractic ziye zaboniswa ukuphilisa ngokukhawuleza.
Ukuhamba kunye namandla
Ugqirha we-chiropractic unokunciphisa uxinzelelo olujikeleze iingcambu ze-nerve eziphuma kumqolo, eziza kunceda ukuphucula ukusebenza komdlali. Oku kuquka:
Ukuhamba kwesindululo
Ukuhamba kunye nokuguquguquka
amandla
Ukunyamezela
Ukufumana ukuba i-chiropractic inokunceda njani, qhagamshelana Injury Medical Chiropractic kunye neKliniki yoNyango oluSebenzayo. Siza kwenza uvavanyo olunzulu lwe-musculoskeletal kunye ne-nervous system.
Unyango lwe-Ankle Sprain
VIDEO
Zingaphi iiCalories kwiiyure ezingama-24
Iintsomi ezinikezela ngezicwangciso ezithintela umsebenzi onzima kunye nokuzibophelela ukuba ukutya kunye nokuzivocavoca kufuneka kugwenywe. Abantu abanakulindela ukufumana utshintsho lokwakheka komzimba okunempilo ngokunyusa / ukunciphisa amaxesha okutya ukuba baphila ubomi obungahlaliyo. Akubalulekanga ukuba umntu uthatha kangaphi okanye ixesha elingakanani kwiikhalori (unesidlo). Eyona nto ibalulekileyo kukuba zingaphi iikhalori umntu anazo kwisithuba seeyure ezingama-24. Uphononongo lwalujonge kubantu abasempilweni ababetya isidlo esinye esikhulu ngosuku kangangeeveki ezimbini baze kamva batye isidlo esinye kodwa basasaze izidlo ezincinanana ngaphezu kwesihlanu kwezinye iiveki ezimbini. Kwagqitywa ukuba akukho mmahluko wezibalo ekuzuzeni ubunzima bomzimba okanye ukulahleka phakathi kweendlela ezimbini zokutya. 2000 calories phezu 3 izidlo iyafana 2000 calories ezidliwe phezu 5 izidlo. Akukho nto ithatha indawo yokutya okufanelekileyo nokuzilolonga . Ugxininiso kufuneka lube kwinto kwaye utya kangakanani.
Ucaphulo
Ewe, uKevin. "Ukwenzakala kwiVolleyball." Iingxelo zangoku zamayeza ezemidlalo vol. 11,5 (2012): 251-6. doi:10.1249/JSR.0b013e3182699037
UGouttebarge, uVincent et al. "Ukuthintela ukwenzakala kwe-musculoskeletal phakathi kwabadlali be-volleyball abadala abonwabileyo: uyilo lolingo olunokulawulwa ngokungenamkhethe." Ukuphazamiseka kwe-BMC musculoskeletal vol. 18,1 333. 2 Agasti 2017, doi:10.1186/s12891-017-1699-6
Kilic, O et al. "Izehlo, i-etiology, kunye nokuthintela ukulimala kwe-musculoskeletal kwi-volleyball: ukuphononongwa okucwangcisiweyo koncwadi." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 17,6 (2017): 765-793. doi:10.1080/17461391.2017.1306114
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
UWolfram, uG et al. "Thermogenese des menschen bei unterschiedlicher mahlzeitenhäufigkeit" [I-Thermogenesis ebantwini emva kokuhluka kwexesha lokutya]. Iingxelo zesondlo kunye nemetabolism vol. 31,2 (1987): 88-97. doi:10.1159/000177255
