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UBuyela kunye noBulunge boMnqonqo kwi-PUSH njenge-Rx ikhokela ibala ngokugxila kwelaser ekuxhaseni iinkqubo zethu zemidlalo yolutsha. I I-PUSH-njengo-Rx Inkqubo yinkqubo yeembaleki engqamene nezemidlalo eyilwe ngumqeqeshi wokuqina kwamandla kunye nogqirha wefiziyoloji kunye neminyaka engama-40 yamava esebenza neembaleki ezigqithisileyo.

Inkqubo luphononongo olubanzi lwendlela yokwenza izinto, ubuchwephesha bomzimba, kunye nentshukumo egqithisileyo kumbindi wayo. Umfanekiso ocacileyo wobungakanani bomzimba uvela ngovavanyo oluqhubekayo noluneenkcukacha lwabadlali abashukumayo kunye naphantsi kwemithwalo yoxinzelelo ephantsi kweliso elibukhali.

Ukuvezwa kubuthathaka be-biomechanical kuboniswa kwiqela lethu. Ngoko nangoko, sihlengahlengisa iindlela zethu ukuze iimbaleki zethu zisebenze kakuhle. Le nkqubo iguquguqukayo kakhulu kunye nohlengahlengiso oluqhubekayo luye lwanceda iimbaleki zethu ezininzi ukuba zibuye ngokukhawuleza, zomelele, kwaye zilungele ukwenzakala emva ngelixa zinciphisa ngokukhuselekileyo amaxesha okubuyisela.

Iziphumo zibonisa ukuphuculwa okucacileyo kobuchule, isantya, ukuhla kwexesha lokuphendula kunye nokuphuculwa kakhulu kwee-postural-torque mechanics. I-PUSH-njengo-Rx unikezela ngeendlela ezizodwa zokuphucula ukusebenza kwabadlali bethu kungakhathaliseki ubudala.

Uluhlu lokuHlola loQeqesho lwe-Athletic: El Paso Back Clinic

Uluhlu lokuHlola loQeqesho lwe-Athletic: El Paso Back Clinic

by | Abadlali, ukuphila qete

Kubantu abaqala inkqubo yokuzivocavoca kunye neembaleki eziqeqeshiweyo, uqeqesho kufuneka luchithwe kakuhle ukuphuhlisa ukomelela kunye nezakhono ezithile zemidlalo. Kubalulekile ukukhumbula iikhonsepthi ezisisiseko zoqeqesho lweembaleki ukuze uqinisekise ukuba wenza kangangoko umthambo. Ukusebenza omnye nomnye kunye nogqirha weyeza lezemidlalo, i-chiropractor, i-physical therapist, okanye umqeqeshi wobuqu unokunceda abantu bafezekise iinjongo fitness.

Uluhlu lokuHlola loQeqesho lwe-Athletic: Iqela leChiropractic leEP

Uluhlu loQeqesho loQeqesho lweembaleki

Ubunakho kunye nezinto anomdla kuzo

  • Abantu ngabanye kufuneka balonwabele uqeqesho lokunamathela kucwangciso ixesha elide ngokwaneleyo ukuze babone iziphumo.
  • Kunokuba ukhethe inkqubo yegeneric okanye wenze into eyenziwa ngumntu wonke, hlengahlengisa ixesha lokuzilolonga kunye nokuqina ukuze ulungele indlela ophila ngayo, inqanaba lokuqina komzimba, kunye nokukwazi ukutyhala xa kuyimfuneko.
  • Khetha indlela yokuzilolonga ehlangabezana neenjongo zakho zobuqu.
  • Ukusebenza nomqeqeshi kuyacetyiswa kakhulu ukuba awazi ukuba uqale phi.
  • Kubantu abahambele phambili ngakumbi, umqeqeshi wobuqu yeyona ndlela ilungileyo yokulungisa isicwangciso sokuqina komzimba.

Gcina It Simple

  • Uqeqesho lweembaleki lubandakanya ukungaguquguquki kunye nokugxila.
  • Lulula uqeqesho ngokutshintshana nzima, kulula, ixesha elide, kunye nokuzilolonga okufutshane kunye nokuziqhelanisa nezakhono zemidlalo.
  • Khumbula ukonwabela ukuzilolonga kwaye umamele umzimba wakho.

Lumkela Uqeqesho Olugqithisileyo

  • Umzimba awuqini ngokuzilolonga rhoqo.
  • Umzimba kufuneka uphumle kwaye uvunyelwe ukuba uphinde ukhule.
  • Ukomelela kwakhiwe ngokutshintshana ukuzilolonga kunye nokuchacha.
  • Indlela efanelekileyo yokuphepha ukuziqhelanisa nokumamela umzimba wakho.
  • Ukuba izinga lentliziyo yakho lihlala liphakanyisiwe emva kokulala, okanye imilenze ivakalelwa nzima, kwaye ukuba ukukhuthaza kuyaphela, ukuphumla okungaphezulu kunokufuneka.
  • Kubantu abaziqeqesha unyaka wonke, kucetyiswa ukuba uthathe ikhefu leveki rhoqo emva kweenyanga ezintathu, kwaye ikwalixesha lokutshintsha indlela yoqeqesho.

Utshintsho

  • Ukwahlula ukuzilolonga kunye nokuqina ukuze ukonwabele inkqubo ejikeleze kakuhle enokunceda ukuphepha ukudinwa okanye ukugcwala.
  • Ubunzulu boqeqesho obunye kunye nexesha lokuzilolonga.
  • Neenkqubo zoqeqesho ozonwabelayo zinokuphulukana nokusebenza kakuhle komzimba ukuba azitshintshwa.
  • Ukuphucula, ukuhluka kuyadingeka ukucela umngeni emzimbeni ngeendlela ezahlukeneyo.
  • Ukuzilolonga kufuneka kulungiswe rhoqo ngenyanga.
  • Uqeqesho olunqamlezayo yenye indlela entle yokwahluka kwesiqhelo kunye nokuphucula ukomelela.

Ukuqeqeshelwa ukuguquguquka

  • Ukuhambelana koqeqesho yeyona nto ibalulekileyo.
  • Ungakhathazeki xa kufuneka uphose usuku.
  • Qhubeka nesicwangciso soqeqesho.

Iinjongo Eziqinisekileyo

  • Ukufumana ulungelelwano xa ubeka usukelo phakathi koko ufuna ukukuphumeza noko unokukwenza.
  • Nyaniseka malunga namanqanaba empilo kunye nokubanakho.
  • Ukuba umtsha kumdlalo okanye kwindlela yokomelela, yithathe kancinci de ube uyazi ukuba umzimba wakho unokufezekisa ntoni ukunciphisa umngcipheko nzakala.

umonde

  • Kuthatha ixesha kunye nokungaguquguquki ukwakha ukomelela kunye nokusebenza.
  • Kuphephe ukuwela kwingqondo yokuba ngaphezulu kungcono.
  • Oku kunokubangela ukulimala kunye nokulahlekelwa kwenkuthazo.

Ukubambisana

  • Kwanaxa uqala ngokwenza umthambo omfutshane, ukuwenza rhoqo kubalulekile.
  • Kuphephe ukuba lixhoba lokusebenza nzima ngeempelaveki kuphela kwaye ungenzi nto phakathi evekini.
  • Ukwenzakala kuxhaphake kakhulu xa umthambo ungahambelani.

isondlo

  • Ukondla kwezemidlalo kunye nokuhamba kwamanzi kubalulekile ekuphuculeni amandla akho okuzilolonga kunye nokuqeqesha.
  • Abantu abenza umthambo rhoqo kufuneka baphinde bahlole isicwangciso sabo sesondlo.

Isixhobo esifanelekileyo

  • Ukuthintela ukulimala kwezemidlalo kuqala ngokusebenzisa izixhobo ezifanelekileyo.
  • Nokuba yeyiphi na imidlalo okanye indlela yokuzilolonga, qinisekisa ukuba izixhobo kunye nezihlangu ziyasebenza kwaye zifaneleka ngokufanelekileyo.
  • Iipads, izigcina-ntloko, kunye nezikhuseli zomlomo zenziwa ukunceda ukukhusela iimbaleki kwaye kufuneka zisetyenziswe.

Ukuba yimbaleki yeOlimpiki

Ucaphulo

I-American Dietetic Association, i-Dietitians yaseCanada, i-American College of Medicine Medicine, uRodriguez NR, uDiMarco NM, uLangley S. IKholeji yaseMelika yeMidlalo yeMedical Isikhundla sokuma: Isondlo kunye neNtsebenzo ye-Athletic. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86.

Beaupre, Justin, et al. "Uqeqesho lweembaleki kunye neSayensi yezeMpilo yaBemi." Ijenali yoqeqesho lweembaleki vol. 57,2 (2022): 136-139. doi:10.4085/314-19

Garber CE, Blissmer B, Deschenes MR, et al. Ubungakanani kunye noMgangatho wokuSebenza ngokuPhuhlisa kunye noLondolozo lwe-Cardiorespiratory, i-Musculoskeletal, kunye ne-Neuromotor Fitness kuBantu abadala abaPhilile. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb.

Halson, Shona L, kunye noLaura E Juliff. "Lala, umdlalo kunye nengqondo." Inkqubela kuphando lwengqondo vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006

Jeukendrup, Asker E. “Isondlo esiSetyenzwa ngamaxesha athile kwiimbaleki.” Iyeza lezemidlalo (Auckland, NZ) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2

Kreher JB, Schwartz JB. I-Overtraining Syndrome: Isikhokelo esiSebenzayo. Impilo yezemidlalo. 2012;4(2):128-138. doi:10.1177/1941738111434406.

Mujika, Iñigo. "Ubungakanani boQeqesho kunye noKhuphiswano lweMithwalo kwiMidlalo yokunyamezela: Iindlela kunye nezicelo." Ijenali yaMazwe ngaMazwe yePhysiology yezemidlalo kunye neNtsebenzo vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403

I-Treadmill Ukuhamba ngeempazamo zokuSebenza: i-El Paso Back Clinic

I-Treadmill Ukuhamba ngeempazamo zokuSebenza: i-El Paso Back Clinic

by | ukuphila qete, impilo

Ukusebenza kwi-treadmill yindlela enhle yokufumana umthambo we-cardiovascular xa ungakwazi ukuphuma ngaphandle okanye ukutshintsha izinto. Nangona kunjalo, akukhona nje ukungena kumatshini kunye nokuhamba okanye ukuqhuba. Njengayo nantoni na, ifom efanelekileyo kunye nokuma kubalulekile ekukhuseleni ukulimala. Oku kuvumela umntu ukuba ahambe ngokukhawuleza kwaye ngokukhawuleza, atshise iikhalori ezininzi, kwaye afumane inzuzo epheleleyo. Abantu abaneemeko zonyango ezichaphazela ukuma okanye ukwenza kube nzima ukuhamba kwi-treadmill kufuneka bathethe nomboneleli wezempilo ukuze bafumane iingcebiso zokuqinisekisa ukuba banokusebenza ngaphandle kokuyenza ibe mandundu imeko okanye babeke emngciphekweni.. Kukho ukhetho lokusebenza kunye netherapisti yomzimba okanye yomsebenzi ukulungisa nayiphi na inkxalabo abantu abanokuba nayo malunga nokusebenzisa i-treadmill.

I-Treadmill Ukuhamba ngeempazamo zokuSebenza: Iqela le-EP Chiropractic

Iimpazamo zoMthambo wokuTreadmill wokuHamba

Safety

Impazamo eqhelekileyo kukungena kwi-treadmill kunye nebhanti esele lisebenza. Oku kunokubonakala kungeyomfuneko, kodwa iingozi ezininzi zenzeka xa abantu betsiba nje. Ukuze ugweme ukulimala, kuyacetyiswa ukuba ulandele ezi ngcebiso zokhuseleko.

  • Qinisekisa ukuba umatshini ucimile.
  • Yazi ukuba siphi na iswitshi yokumisa kaxakeka.
  • Yima ecaleni kwesiseko/idekhi yokubaleka.
  • Cofa i isitshixo sokhuseleko emzimbeni wakho ukumisa i-treadmill ukuba uyatyibilika okanye uyakhubeka.
  • Qala i-treadmill kwaye uyibeke kwisantya esicothayo.
  • Jonga isantya kwaye ngononophelo ungene kwindawo ehambayo.
  • Yandisa kancinane isantya kanye ngokukhululeka ebhodini.

Izihlangu ezingalunganga

Inyathelo elinempilo kukubetha ngesithende ngaphambili unyawo lwangaphambili lusuke kancinci kumphezulu. Unyawo ke luqengqeleka ukusuka kwisithende ukuya eluzwaneni; Ngexesha uzwane luphantsi komhlaba, umntu sele ephakathi kwinyathelo elilandelayo, kwaye unyawo lwangaphambili ngoku lunyawo lwangemva kwaye lulungele ukuba iinzwane zityhale ukuze zithathe inyathelo elilandelayo.

  • Olu landelelwano lunokwenzeka kuphela ngezicathulo eziguquguqukayo.
  • Ukunxiba izihlangu eziqinileyo akunakuvumela ukuqengqeleka.
  • Izihlangu eziqinileyo zinyanzela unyawo ukuba lubethe phantsi.
  • Umzimba kunye nenyathelo lokuhamba liba sisingqi esisicaba.
  • Thatha imizuzu embalwa ngexesha lokuhamba ukuze ucinge ngento eyenziwa yienyawo.
  • Qinisekisa ukuba babetha ngesithende, baqengqeleka kwisinyathelo, kwaye unyawo lwangemva lubonelela ngokutyhala okwaneleyo.
  • Ukuba awukwazi ukwenza oku kwizihlangu zakho zangoku, lixesha lokujonga ezinye ezibhetyebhetye ukuhamba / ukubaleka izihlangu.

Ukubamba iiHandrails

  • Izandla zibonelela ngokuzinza, kodwa ukuhamba kwendalo okanye ukunyakaza kwendalo kubandakanya inyathelo elinempilo kunye nokunyakaza kwengalo.
  • Ukubambelela rhoqo kwii-handrails akusivumeli esi sindululo.
  • Ukuhamba okanye ukubaleka ngesantya esisezantsi kuyacetyiswa ngaphandle kokusebenzisa ii-handrails.
  • Abantu ngabanye baya kufumana umthambo ongcono ngesantya esiphantsi kunokuba bebeya kwenza ngesantya esikhawulezayo bebambelele kwiireyili.
  • Abantu abakhubazekileyo okanye imiba yokulinganisela banokufuna i-handrails kwaye kufuneka badibane nomqeqeshi okanye i-physical therapist ukuze bafumane iingcebiso eziphilileyo zokuzilolonga.

Ukwayama Phambili

Ukuma okufanelekileyo kokuhamba kuthetha ukuba umzimba uthe tye, ungathembeli phambili okanye ngasemva.

  • Ngaphambi kokuba ungene kwi-treadmill, jonga kwaye ulungise ukuma kwakho.
  • Ukubandakanya izisu kwaye ugcine a Umqolo ongathathi hlangothi.
  • Nika amagxa umqulu ngasemva ukuze angagobi.
  • Ngena kwi-treadmill kwaye uhambe.
  • Zikhumbuze ukuba ugcine le meko ime nkqo.
  • Xa utshintsha isantya okanye ukuthambeka, jonga kwakhona ukuma kwakho.

Ukujonga Phantsi hayi Phambili

  • Ukuma okunempilo kuthetha ukuba intloko iphezulu kwaye amehlo abheke phambili.
  • Ukuhamba okungahambi kakuhle kunokukhokelela entanyeni, ehlombe, kunye low iqolo.
  • Ukuma okungafanelekanga akuvumeli umzimba ukuba uphefumle ngokupheleleyo.
  • Ikwabethelela iindawo zokuhlala ezingenampilo.
  • Jonga amagxa kwaye wenze umqolo emva kwemizuzu embalwa ukuqinisekisa ukuba abazingelanga phambili.

Ukugqithisa

  • Ukugqithisa kuthetha ukuba isithende sangaphambili sibetha umhlaba kude kakhulu phambi komzimba.
  • Abantu abaninzi benza oku ukuze bahambe ngokukhawuleza.
  • I-overstride inokubangela ukuba unyawo lutyibilike, olunokubangela uhambo kunye / okanye ukuwa.
  • Ukuhamba okunempilo kuthetha ukuba isithende sangaphambili sibetha kufutshane nomzimba ngelixa unyawo lwangasemva luhlala emhlabeni ixesha elide ukubonelela ngokutyhala okunamandla.
  • Le push-off inika isantya esiphezulu kunye namandla kwaye isebenza ngcono izihlunu ukutshisa iikhalori ezininzi.
  • Kusenokufuneka unciphise umkhondo kwaye uthathe amanyathelo amafutshane xa uqala.
  • Emva koko ugxininise ekubambeni unyawo lwangasemva kwaye ufumane ukutyhala ngokucokisekileyo ngenyathelo ngalinye.
  • Gxininisa koku kwimizuzu embalwa kwiseshoni nganye de iqheleke kwaye ukuhamba kukhawuleza kwaye kube lula.

Akukho ntshukumo yengalo

  • Ukuba handrails akukho mfuneko, i iingalo kufuneka zishukume ngexesha lokuzilolonga.
  • Ukunyakaza okufanelekileyo kwengalo kuvumela umzimba ukuba uhambe ngokukhawuleza kwaye utshise iikhalori ezininzi.
  • Ukunyakaza okujikelezayo kunokunceda iingxaki zegxalaba kunye nentamo eziphuhliswe kwi-postures engafanelekanga.
  • Imilenze ihamba ngokukhawuleza njengoko iingalo zihamba.
  • Ukukhawulezisa imilenze, khawuleza iingalo.

Ukuhamba ngokukhawuleza

  • Hamba kuphela ngokukhawuleza njengoko umzimba unokuhamba ngelixa ugcina ukuhamba okufanelekileyo kunye nefom.
  • Ukuba i-overstriding, ukuxhomekeka phambili, okanye ukugoba amagxa aqala ukuveza, thoba isantya de isantya esikhululekile / esinokugcinwa esivumela umzimba ukuba uhambe ngokuchanekileyo ufunyenwe.
  • Ukuba umthambo awuva ngathi uyanceda
  • Abantu abanesimo esibi sokuhamba kwizantya eziphezulu banokuqwalasela ukongeza izithuba zokubaleka.
  • Ukubaleka kuya kudala ukuqhuma ngokukhawuleza kwesantya esiphezulu sentliziyo kunye nokutshintsha ifomu.

Amaxesha okubaleka

  • Zifudumeze ngesantya esicothayo kangangemizuzu emi-3 ukuya kwemi-5.
  • Ukwandisa isantya sokuhamba kwisantya esinokugcina ifom yokuhamba efanelekileyo.
  • Qala ukubaleka kwaye unyuse isantya ukuze utshatise isantya sokubaleka.
  • Baleka imizuzu emi-1 ukuya kwemi-3.
  • Buyela kwisantya sokuhamba ngokukhawuleza kwi-3 ukuya kwimizuzu emi-5.
  • Baleka imizuzu emi-1 ukuya kwemi-3.
  • Phinda ude uphele umthambo.
  • Gqiba ngemizuzu emi-3 ukuya kwemi-5 ngesantya esilula sokuhamba ukuze uphole.

Cela umngeni ngokwakho

Xa umzimba uziqhelanise ngokupheleleyo nomsebenzi wokuzilolonga, lixesha lokucela umngeni kumzimba ukuze ufumane ukomelela okukhulu kwaye uhlale unomdla. Apha kulapho ukuqina kokutshintsha kokuzilolonga, ubude bexesha, amaxesha amaninzi, kunye/okanye imowudi ingena khona.

Ubungakanani

  • Yongeza ukuqina ngokunyusa ukuthambeka okanye isantya.

ubude bexesha

  • Yandisa ixesha elichithwe kwi-treadmill.
  • Ukuba uchitha imizuzu engama-30 kangangeeveki eziliqela, yanda ube yimizuzu engama-45 ubuncinane kwiseshoni enye yeveki.
  • Emva kweeveki ezimbalwa, ukwandisa ukuya kwimizuzu engama-60.

Ubuninzi

  • Emva kokuba umzimba usetyenziselwa ukuhamba nge-treadmill, zama ukubandakanya iseshoni yonke imihla okanye yonke enye imini.
  • Hamba ngesantya esikhawulezayo kangangemizuzu engama-30 ukuya kwengama-60, uhamba kangangemizuzu engama-150 ukuya kuma-300 ngeveki.

Uhlobo lokuzilolonga

  • Zama ukubaleka okanye ukubaleka.
  • Ukutshintshana usebenzisa ibhayisekile yokuzilolonga, umatshini wokubheqa, okanye umkhweli wezinyuko.
  • Yongeza uqeqesho lobunzima, uqeqesho lwesekethe, okanye nantoni na eyonwabisayo eyenza umzimba uhambe ngeendlela ezahlukeneyo.

Zibekele usukelo kwaye ungene kumkhwa wokusebenzisa i-treadmill rhoqo ukuze uvune zonke iingenelo. Ziphephe iimpazamo eziqhelekileyo ze-treadmill, hlala ukhuselekile, kwaye wenze okuninzi ukuhamba kunye nokuqhuba imithambo.

Hamba Ngcono, Uphile Ngcono

Ucaphulo

Amaziko oLawulo noThintelo lweZifo. Iingenelo zoMzimba.

UDonlin, uMargo C et al. "Ukuhamba nge-adaptive treadmill kukhuthaza ukuqhubeleka okuzingisileyo." I-Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017

UDonlin, uMargo C et al. "Ukuhamba kwe-treadmill eqhutywa ngumsebenzisi kukhuthaza ububanzi benyathelo elinempilo emva kokubetha." I-Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031

UHashiba, M. Ijenali yaseJapan yePhysiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499

ULiang, uJunjie et al. "Impembelelo yoqeqesho lwe-anti-gravity treadmill yokuvuselela i-knee osteoarthritis kwintlungu edibeneyo, i-gait, kunye ne-EMG: Ingxelo yeNgxelo." Amayeza vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386

MacEwen, Brittany T et al. "Uphononongo olucwangcisiweyo lokuma kunye nedesika yokunyathela kwindawo yokusebenza." Amayeza othintelo vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011

Isitulo kunye nokuzivocavoca kwesisu kwi-MET Therapy

Isitulo kunye nokuzivocavoca kwesisu kwi-MET Therapy

by | Chiropractic, Ubuhlungu obungapheliyo, Lolonga, ukuphila qete, impilo, Unyango, I-Viscerosomatic Reflex, Ukuphila

intshayelelo

Wonke umntu, ngaxa lithile, unohlobo oluthile msebenzi womzimba oko kubanceda bakhulule uxinzelelo lwezinto zemihla ngemihla. Nokuba kuqeqesho lweembaleki okanye ukugcina impilo esempilweni, ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure enye kunokunceda ekukhuthazeni ukukhula kwezihlunu kunye netoni, ukunciphisa uxinzelelo kunye noxinzelelo lwegazi oluphezulu. Nangona kunjalo, abantu abaninzi badla ngokungakwazi ukufumana ixesha lokuzilolonga, nto leyo enokukhokelela kwiingxaki ezininzi emizimbeni yabo. Xa abantu abaninzi bengasebenzi ngokwasemzimbeni, kunokukhokelela ekubeni iintlungu zemisipha, izihlunu ezibuthathaka, kunye nezinye iimeko ezingapheliyo. Ukuza kuthi ga ngelo xesha, kunokumenza umntu abe lusizi aze abangele isiphene. Ngethamsanqa unyango oluninzi lunokunceda ukunciphisa imiphumo yeempawu ezinjengeentlungu ezinxulumene nokungasebenzi komzimba kwaye zinokunceda ukubuyisela umzimba. Inqaku lanamhlanje lijolise kwindlela i-MET (ubuchule be-muscle energy) yonyango isebenzisa isitulo kunye nokuzivocavoca kwesisu ukuze kuncede ukukhuthaza ukuguquguquka komgogodla, ukunciphisa ubuthathaka besisu, kunye nokuqinisa imisipha ephantsi kunye ne-pelvic. Sisebenzisa kwaye sifaka ulwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo usebenzisa isitulo kunye nokuzivocavoca kwesisu kwi-MET therapy. Sikhuthaza kwaye sithumele izigulana kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kwiziphumo zabo ngelixa sixhasa ukuba imfundo yindlela ephawulekayo nemangalisayo yokubuza ababoneleli bethu imibuzo ebalulekileyo xa isigulana sivuma. UDkt Alex Jimenez, DC, uquka olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Usihlalo Uzilolonga Kwi-MET Therapy

 

Ngaba ufumana intlungu yemisipha kwiindawo ezithile zomzimba wakho? Ngaba imilenze yakho idiniwe emva kosuku olude emsebenzini okanye xa ugoba ukuze uchole into ethile? Ezi zibonakaliso zentlungu ye-musculoskelet zivame ukubangelwa ukungasebenzi komzimba, oku kunokubangela ukuba izihlunu zibe buthathaka kwaye zibe mfutshane. Oku kunokukhokelela kwimiba eyahlukeneyo yempilo enxulumene nentlungu ye-musculoskeletal ukuba ayilungiswanga. Nangona kunjalo, unokunceda ukunciphisa ezi ziphumo ngokubandakanya izinto zemihla ngemihla njengesitulo kwindlela yakho yokuzilolonga. Izifundo zophando ziye zatyhila ukuba ukuzivocavoca okusekelwe kwisitulo kunokubonelela ngeenzuzo zengqondo kunye neengqondo ngelixa kunciphisa umngcipheko wokulimala. Ukongezelela, ukusebenzisa isitulo sokuzivocavoca kunokuphucula ukuguquguquka komgogodla.

 

I-Chair-based Exercises ye-Spinal Flexibility

Xa usenza imithambo esekwe kwisitulo ukomeleza ukuguquguquka komqolo kunyango lwe-MET, kubalulekile ukuqinisekisa ukuba uphindaphindo ngalunye alunantlungu kwaye lukhululekile. Namathela kwiiseti ezicetyiswayo ezinikwe ngumqeqeshi wakho okanye ingcali yezomzimba.

  • Hlala esihlalweni ukuze iinyawo zityalwe phantsi, kwaye iintende ziphumle emadolweni. 
  • Yaya phambili ukuze iingalo zesitulo zixhase ubunzima bomzimba ongaphezulu; oku kuvumela iingqiniba ukuba zigobe ngaphandle kwaye intloko ijinga ngasemva.
  • Bamba indawo emithathu yokuphefumla nzulu ukuvumela umqolo ophantsi wolule.
  • Xa uphefumla, zikhulule phambili ude uzive unyuka kancinci, ungeva ntlungu, kwaye uphinda imijikelo emithathu yokuphefumula.
  • Phinda ulandelelwano ude ungaqhubeki ngakumbi kunokuba unako ngaphandle kokukhathazeka okanye intlungu.
  • Buyela kwisihlalo kwaye uphumle imizuzu embalwa ukuvumela izihlunu ezisezantsi ukuba ziphumle.

 

Ukuvula i-Athletic Potential nge-Chiropractic Care-Video

Ngaba ufumana iingxaki ze-musculoskeletal ezichaphazela ukusebenza kwakho kwezemidlalo? Ngaba uziva ubuthathaka bemisipha kwizisu zakho, umva ophantsi, okanye i-pelvis? Okanye ngaba umthambo ofanelekileyo awusebenzi kuwe? Le miba ihlala ihambelana nokungasebenzi komzimba kwaye inokubangela intlungu. Ukungasebenzi komzimba kunokubangelwa zizinto ezahlukeneyo, ezinokuchaphazela ubomi bakho bemihla ngemihla kwaye zikuthintele ekwenzeni umthambo. Ngethamsanqa, zininzi iindlela zokubandakanya umsebenzi womzimba kubomi bakho obunempilo. Ukunyamekela kwe-Chiropractic kunye nonyango lwe-MET zimbini zonyango ezinokudibaniswa nomsebenzi womzimba ukunciphisa intlungu ye-muscle kunye neentlungu. Izifundo zophando ziye zatyhila ukuba i-MET, okanye ubuchule be-muscle energy, luhlobo lonyango oluthambileyo olusetyenziswa ziingcali zentlungu ukolula izihlunu eziqinileyo kunye ne-fascia, ukudibanisa amalungu, ukunciphisa intlungu, kunye nokuphucula ukujikeleza kwinkqubo ye-lymphatic. Olu nyango lunokunceda ukukhulula intlungu kunye nokubuyisela ngokwemvelo umzimba xa udibene nokuzivocavoca. Bukela le vidiyo ingentla ukuze ufunde ulwazi oluthe kratya malunga nokuba ukudibanisa unyango kunye nomsebenzi womzimba kunokukunceda njani ukuba uqalise uhambo lwakho lwempilo ukuya kwimpilo engcono.

Ukuzivocavoca kwesisu kwi-MET Therapy

 

Abantu abaninzi abanako ukusebenza ngokomzimba ngenxa yezihlunu zesisu ezibuthathaka, ezinokubangela iintlungu ezisezantsi kwi-musculoskeletal system. Kwincwadi ethi "IiClinical Applications of Neuromuscular Techniques" nguJudith Walker DeLany, i-LMT kunye noLeon Chaitow, ND, DO, icebisa ukuba ukudibanisa umthambo kunye nonyango lwe-MET kunokuncedisa ukuqinisa imisipha yesisu esibuthathaka kunye nokunciphisa intlungu ephantsi. Njengoko uphando lubonisa, olu kudibanisa lunokuphelisa izinto ezenza buthathaka izihlunu zesisu kwaye zisebenze izihlunu ezinzulu kunye neziphezulu ukuphucula ukuzinza okungundoqo. Ngezantsi kukho ukuzivocavoca kwesisu okuqhelekileyo kusetyenziswa kunyango lwe-MET.

 

Imithambo Kuba Ubuthathaka besisu

  • Lala kwi-yoga mat okanye umgangatho ofakwe kwikhaphethi kunye nomqamelo phantsi kwentloko yakho.
  • Goba elinye idolo esinqeni kwaye ulibambe ngezandla zombini.
  • Ukuphefumla kwaye ukhuphe nzulu, kwaye utsale idolo kwicala lamagxa kangangoko unako ngokukhululeka.
  • Phinda kabini kwaye uphumle umlenze phantsi.
  • Phinda ulandelelwano komnye umlenze.

Olu landelelwano lomthambo lunceda ukolula izisu ezininzi kunye nezihlunu ezisezantsi ezihambelana nobuthathaka besisu. Ukongezelela, olu landelelwano lokuzivocavoca lunceda ukubuyisela ithoni ye-muscle kwi-abdominals kunye nokunciphisa ukuqina kwemisipha ngasemva.

Ukuzilolonga kwi-Low Back & Pelvic Muscles

  • Lala ngomqolo kwaye ugcine imilenze yakho nkqo.
  • Ngokugcina i-back back flat kulo lonke ixesha lokuzilolonga, phefumlela kwaye ukhuphe umoya njengoko usondeza i-hip yakho yasekunene emagxeni.
  • Vumela isithende sasekhohlo ukuba sicinezele phezu komhlaba kwaye kude nawe; zama ukwenza umlenze wasekhohlo ube mde ngelixa ugcina umqolo osezantsi usicaba.
  • Bamba le ndawo ngokufutshane ngaphambi kokuba uphefumle kwaye uphumle, uze utshintshele komnye umlenze.
  • Phinda ulandelelwano amaxesha amahlanu kwicala ngalinye.

Olu landelelwano lokuzilolonga lunceda ukolula kunye nethoni yemisipha ecaleni kwe-pelvis kunye nomqolo osezantsi. Lo msebenzi uyasebenza kubantu abaninzi abaneentlungu ezisezantsi ezihambelana nokungasebenzi komzimba.

 

isiphelo

Ukuthintela imiba ye-musculoskelet ukuba ichaphazele imizimba yethu, kubalulekile ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure yonke imihla. Ukudibanisa imisebenzi yomzimba kunye nonyango lwe-MET kunokunceda ukunweba kunye nokomeleza izihlunu ezibuthathaka ngelixa kukhuthazwa ukuphiliswa kwendalo ukukhusela iingxaki ezizayo. Ukusebenzisa isitulo okanye ukwenza umthambo wesisu kunokuzinzisa izihlunu ezingundoqo kwaye uncede ukubuyiswa kwendalo. Ukugxila kwimpilo yethu kunye nokuphila kakuhle kunokukhokelela kwindlela yokuphila engcono.

 

Ucaphulo

Calatayud, Joaquín, et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-Back Pain." Ijenali yehlabathi yoPhando lwezeNdalo kunye neMpilo yoLuntu, 20 Septemba 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.

UChaitow, uLeon, kunye noJudith Walker uDeLany. Izicelo zeklinikhi zeTechnique zeNeuromuscular. UChurchill Livingstone, ngo-2003.

UFurtado, uGuilherme Eustáquio, et al. "Umthambo oSekwe kwisitulo esiDityanisiweyo uPhucula uMzimba wokuSebenza, ukuPhila ngeNgqondo, iSilivary Steroid ibhalansi, kunye noMsebenzi wokuchasana neMicrobial kubasetyhini abaDala abaMdala." Iimida kwiSyychology, 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.

Thomas, Ewan, et al. "Ukusebenza koBuchule boMmandla we-Muscle kwiZifundo zeSimptomatic kunye ne-Asymptomatic: Uphononongo oluCwangcisiweyo." IChiropractic & Manual Therapy, 27 Agasti 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.

isikhanyeli

I-Bicep Curls: I-El Paso Back Clinic

I-Bicep Curls: I-El Paso Back Clinic

by | ukuphila qete, Amandla kunye nokomelela

I-biceps curl ngumsebenzi wokwakha amandla kwingalo engaphezulu. Ama-curls ngumsebenzi oqhelekileyo osetyenziswa kuqeqesho lwamandla aphezulu. Ngokukodwa, i-curl isebenza izihlunu eziphambi kwengalo ephezulu. Kucetyiswa ukuba kuzuzwe amandla kunye nenkcazo kwaye ibonelela ngondoqo kunye nemingeni yozinzo. I-Chiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokufundisa abantu ngokuqina, uqeqesho lwamandla, isondlo, kunye ukuthintela ukwenzakala.

I-Bicep Curls: Ikliniki ye-EP yeChiropractic Fitness

Bicep Curls

Ifumaneka kwingalo ephezulu, i-biceps iquka intloko emfutshane kunye nende esebenza njengesihlunu esinye.

  • Iintloko ze-bicep ziqala kwiindawo ezahlukeneyo ezijikeleze igxalaba / ummandla we-scapula,
  • Banendawo yokufaka eqhelekileyo kwi-tendon ye-elbow.
  • Kunye vumela ukugoba kwengalo kwindawo yengqiniba ukuze ijike kwaye itsale ubunzima.
  • Iicurls zisebenza izihlunu ezingaphambili kwengalo engaphezulu kunye nengalo engezantsi. I brachialis kunye ne-brachioradialis.

Iimbumbulu

Izixhobo ezahlukeneyo kunye nokubamba zingasetyenziswa, kubandakanywa iintsimbi dumbbell, ii-kettlebells, ii-barbells, iibhendi zokuxhathisa, okanye oomatshini beentambo. Khetha izixhobo ezinobunzima obaneleyo obunokuphakanyiswa amaxesha alishumi usebenzisa ifom efanelekileyo, ukuqinisekisa ukuphindaphinda okuthathu kokugqibela kunomngeni ukuya kwinqanaba lokungakwazi ukuphakamisa enye. Ukusuka apho, sebenzisa obu bunzima bunye ukwenza uphindaphindo olusibhozo okanye unciphise kancinci ubunzima kwaye wenze uphinda-phindo olulishumi.

  • Qala ngokuma ngeenyawo malunga nobubanzi be-hip-width ngaphandle.
  • Gcina izihlunu zesisu / eziphambili zibandakanyeka.
  • Bamba i-dumbbell enye esandleni ngasinye.
  • Khululeka iingalo phantsi emacaleni iintende zijonge phambili.
  • Gcina iingalo eziphezulu zizinzileyo kunye namagxa akhululekile.
  • Goba engqinibeni kwaye uphakamise iintsimbi ukuze iidumbbells zisondele emagxeni.
  • Phakamisa i-dumbbells kwinqanaba leliso okanye ebunzi ukuze ufumane uluhlu olupheleleyo lwentshukumo.
  • Uxinzelelo luya kuvakala kwizihlunu eziphambi kwengalo engaphezulu.
  • Gcina iintshukumo zigudile kwaye zilawulwa.
  • Iingqiniba kufuneka zihlale zivalelwe kufutshane nomzimba.
  • Qaphela ukugcina isihlahla sithe tye kwaye siqinile.
  • Ukugoba isihlahla ngelixa ugoba ingqiniba akuyi kujolisa kwi-biceps ngokufanelekileyo kwaye kunokubangela ukwenzakala kwesihlahla okanye engqinibeni.
  • Exhale ngelixa uphakamisa.
  • Yehlisa iintsimbi ukuya kwindawo yokuqala.
  • Kuninzi, iseti enye ye-12 ukuya kwi-15 yokuphindaphinda yanele.
  • Uloliwe ukuya kwintsilelo ukwenza ii-reps ezifunwayo, ukuhlala ngaphakathi kwe-3 ukuya kwi-5 ukuphindaphinda ukungaphumeleli ngokupheleleyo.
  • Xa unakho, ukonyusa kancinci ubunzima kunye / okanye ukuphindaphinda ixesha ukonyusa izihlunu kunye namandla.
  • Zombini ii-biceps zinokusetyenzwa ngokutshintshana kweengalo.
  • Inokwenziwa ukuma okanye ukuhlala.

Ziphephe Iimpazamo

Fumana okuninzi kwimithambo ngokuphepha ezi mpazamo.

Ukungxama

  • Gxininisa kwifomu efanelekileyo kwaye ugweme ukungxama ngokuzilolonga.
  • Phakamisa iintsimbi ngentshukumo egudileyo.
  • Thatha ixesha elininzi lokunciphisa ubunzima njengaxa uphakamisa.
  • Ukuthoba ubunzima ngokucothayo kunokunceda ukwakha izihlunu ezininzi, ukwenza uninzi lokuzilolonga.

Isikhundla se-Elbow esingafanelekanga

  • Ukuma kweengqiniba kufuneka kuhlale kufutshane necala lomzimba.
  • Kuphela ingalo engezantsi kufuneka ihambe de kube sekupheleni kwentshukumo xa i-elbows iphakama. Olu luhlu olupheleleyo lwentshukumo.
  • Ukuba iingqiniba ziyashukuma ukusuka kumzimba okanye ujingi emva komzimba, mhlawumbi kukho ubunzima obuninzi.

Kuphephe Ukujiwuzisa Ubunzima

  • Gxininisa ekugcineni umqolo omde, othe tye kunye nombindi oqinileyo.
  • Amagxa okanye i-torso akufanele ajike iintsimbi xa usenza i-curl.
  • Isenokuvakala ngathi iyajingi, ijija, okanye ishukuma.
  • Musa ukuvumela isinqe sijinge, okanye umzimba ongezantsi uncedise intshukumo.
  • Gcina iingqiniba emacaleni de ziphakame ngokwendalo ekupheleni kwentshukumo.
  • Gcina amahlombe ekhululekile
  • Qinisekisa ukuba amahlombe awaqhubeli phambili ukuqalisa intshukumo.
  • Sebenzisa iintsimbi ezilula okanye unciphise inani lokuphindaphinda ukuba oku kuyenzeka.

Safety

Lo msebenzi ucetyiswa ngokubanzi kubantu abaninzi. Nangona kunjalo, ukufumana imvume kumnakekeli oyintloko ngaphambi kokuba uqalise nayiphi na indlela yokwenza umthambo kuyacetyiswa.

  • Abantu abanokulimala kwengalo okanye abafumana intlungu ngexesha lokunyakaza akufanele benze umthambo ngaphandle kwemvume kagqirha.
  • Musa ukuzama ukuphakamisa iintsimbi ezinzima kakhulu.
  • Emva kokuphakanyiswa okumbalwa, lindela ukuba uzive ukhathele kunye nokuvutha kwe-biceps kunye nezihlunu ze-forearm.
  • Lo ngumphumo ofunwayo wokufumana izihlunu zomelele kwaye zikhule.
  • Musa ukunyanzela uphinda-phindo olongezelelweyo xa ifomu efanelekileyo ingenakufumaneka.
  • Thatha ukuphumla ngokupheleleyo phambi kweseti elandelayo.
  • Yeka ukuba intlungu iqala ukuvela.

benefits

  • Ezi zihlunu zisetyenziswa rhoqo xa zichola izinto.
  • Ukuqhuba ngokuqhubekayo i-biceps curl kuya kunceda ukwakha amandla kwingalo ephezulu.
  • Abantu ngabanye bafunda ukusebenzisa izihlunu zengalo ngokuchanekileyo kunye nezihlunu eziphambili.

Ukuvula i-Athletic Potential kunye neChiropractic

Ucaphulo

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Brachii kunye ne-Brachioradialis Excitation kwi-Biceps Curl Exercise: I-Handgrips eyahlukeneyo, i-Synergy eyahlukileyo." Ezemidlalo (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Curl yamazwe amabini ibonisa i-Biceps ye-Brachii eyahlukileyo kunye ne-Anterior Deltoid Excitation Ethelekisa i-Sight vs. EZ Barbell idityaniswe ne-Arms Flexion/No-Flexion." Ijenali ye-morphology esebenzayo kunye ne-Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013

Marchetti, uPaul H et al. "Umqolo ohleliyo kunye ne-biceps curl exercises zibonakalisa iimpendulo ezifanayo ezibukhali kubunzima bezihlunu, i-arm circumference, kunye ne-peak force for elbow flexors emva kweseshoni yoqeqesho lokuxhathisa kwizifundo eziqeqeshwe ngokuzonwabisa." Ijenali yamayeza ezemidlalo kunye nokomelela komzimba vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4

Sato, Shigeru, et al. "Ii-angles ezihlangeneyo ze-Elbow kwi-elbow Flexor Unilateral Resistance Exercise Training imisela iimpembelelo zayo kukuqina kwezihlunu kunye nokutyeba kweengalo eziqeqeshiweyo nezingaqeqeshwanga." Imida kwiPhysiology vol. 12 734509. 16 Septemba 2021, doi:10.3389/fphys.2021.734509

Schoenfeld, uBrad Jon, kunye nabanye. "Iimpembelelo ezahlukeneyo zezicwangciso zokugxininisa ingqalelo ngexesha loqeqesho lwexesha elide lokuchasa." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020

Iindlela zemihla ngemihla zokuhlala usebenza: I-El Paso Back Clinic

Iindlela zemihla ngemihla zokuhlala usebenza: I-El Paso Back Clinic

by | ukuphila qete, impilo

Ukufunda ukuhlala uxakekile kubomi obuxakekileyo kunye neeshedyuli kuthatha ukuziqhelanisa. Kukho iindlela zemihla ngemihla zokubandakanya intshukumo yomzimba kwindlela yemihla ngemihla kwaye ulahle imikhwa yokungahlali phantsi ngokuthanda abakhutheleyo okukhokelela kuphuculo lwempilo iyonke, umoya ophakamileyo, kunye namanqanaba angcono amandla. Ukuhamba rhoqo kunciphisa ubunzima bomzimba kwaye kunciphisa umngcipheko weemeko zonyango ezifana nesifo senhliziyo, isifo seswekile, kunye nesifo samathambo. Kwaye ukubandakanya rhoqo izinto ezincinci zomzimba imini yonke kunokwenza umthambo ube mnandi ngakumbi kwaye ungathandi umsebenzi oqala ukuba yinto yesibini.

Iindlela zemihla ngemihla zokuHlala uSebenza: I-EP yeChiropractic Functional Clinic

Iindlela zemihla ngemihla zokuhlala usebenza

Njengabantu abaninzi, ixesha elininzi lichithwa ehleli emotweni, kwindawo yokusebenzela/kwidesika, okanye esofeni. Uphando lufumene ukuba ukugcina umsebenzi womzimba kunokunciphisa umngcipheko wekholoni kunye nomhlaza webele.

intshukumo

Wonke umntu wahlukile, kwaye akukho ubungakanani obulingana-bonke isicwangciso sentshukumo yemihla ngemihla okanye yeveki. The Centres for Disease Control kunye noThintelo lucebisa ukuba abantu abadala abaneminyaka eyi-18 ukuya kwi-64 bajikeleze imizuzu ye-150 yokuzivocavoca okuphakathi kweveki kunye nokuqeqeshwa kwamandla okusebenzayo. Oku kunokubonakala kuninzi, kodwa kunjalo, umsebenzi othile ungcono kunokungabikho. Naphi na apho umntu esempilweni entle, akukhe kube kudala kakhulu ukwenza uhlengahlengiso olongezelelekileyo kunye nokwakha kwakhona impilo inyathelo elinye ngexesha.

  • Ukuhamba ngokukhawuleza ngumzekelo wokuzilolonga okuphakathi.
  • Abantu abaneeshedyuli ezixakekileyo banokuqhekeza intshukumo yabo yemihla ngemihla babe ngamaqhekeza amancinci.
  • Imizuzu emi-5 okanye eli-10 apha naphaya yongeza kwiinzuzo ezibalulekileyo zempilo.

Qala ngokuzolula

  • Ukuhamba ngokukhawuleza kwasekuseni kwemizuzu ye-10 kunokunceda ukudibanisa imisipha, ukufumana ukupompa ukujikeleza, kunye nokunciphisa uxinzelelo.
  • Uphononongo lufumene ukuba isicwangciso esiqhelekileyo somzuzu we-10 sanceda ukunciphisa ukuxhalaba kunye nentlungu yomzimba kunye nokwandisa ukuguquguquka.

Yima kwaye ujikeleze ngakumbi

  • Ukuma yonke imizuzu engama-20-30 ekhaya okanye emsebenzini kuyacetyiswa ngexesha lemisebenzi ehleliyo.
  • Ukuhamba kunye nokucinga kwandisa imveliso yokudala.
  • Ukuhamba ufumana ukupompa igazi kwaye kwandisa imveliso ye-caloric.
  • Ngokuziqhelanisa rhoqo, abantu ngabanye bafunda ukuva izihlunu zabo ziqina ekubeni behleli kakhulu kwaye bayazi ukuba lixesha lokuvuka nokushukuma.
  • Enye indlela yokuma kunye nokuhamba kukuhamba ngesantya segumbi ngexesha lokufowuna.

Thatha iNdlela ende

  • Thatha izinyuko okanye upake kude ukusuka evenkileni ukwandisa amanyathelo okuhamba.
  • Umsebenzi owenziwe ngokomzimba ekuqhumeni okuncinci kudala ingqondo yomngeni owongezelelweyo.
  •  Ukukhetha ukuhamba indlela ende kwenza umahluko kwaye kunokuchaphazela kakhulu ezinye iinkalo zobomi.

Hambisa kuMculo

  • Uphando lubonisa ukuba umculo unempembelelo emangalisayo kumsebenzi womzimba.
  • Iphazamisa intlungu kunye nokudinwa.
  • Yandisa unyamezelo.
  • Yenza umthambo kunye nomthambo uzive ngathi awukho umzamo omncinci.
  • Ukudlala umculo ojikelezayo eofisini, ukuba kunokwenzeka / i-headphones kunye nendlu kunokufumana umzimba ngokwemvelo uhamba ngakumbi.

Imisebenzi yeNdlu

  • Ukucoca indlu nokwenza imisebenzi yasekhaya ngokwembono yokomelela inokuba yindlela ehlaziyayo yokwenza umsebenzi wenziwe kwaye usebenze.
  • Oku kunokuba ukuhlamba izitya emva kokutya, usebenzisa umzimba wonke
  • Ukucoca indlu kunokusebenza izihlunu kwaye kunyuse izinga lokubetha kwentliziyo.
  • Umntu we-150-pound umntu unokutshisa iikhalori ezinzulu ukusuka kwiyure epheleleyo yokucoca kunye nemisebenzi.
  • Iinzuzo ezongeziweyo zempilo yengqondo emsebenzini zinciphisa ukuxhalaba, ukudakumba, kunye neemvakalelo ezingalunganga.

Vuka Xa Intengiso Ziza

  • Vuka uhambe ngexesha lekhefu lezorhwebo.
  • Kodwa ngeenkonzo zokusasaza, iintengiso azifani.
  • Xa ubukele imiboniso okanye iimuvi ngaphandle kweentengiso ezakhelwe ngaphakathi, zenzele umkhwa wokuvuka.
  • Kwimiboniso okanye iimuvi ezingenantengiso, nqumama kwaye uthathe ukolula ngokukhawuleza, wenze umjikelo okhawulezayo wokutsiba iijacks, okanye uhambe uye kwelinye icala lendlu okanye kabini kwiflethi nasemva.
  • Ikhefu elifutshane asilomsebenzi wokwenyani, kodwa liya kwenza intliziyo impompe ngaphezu kokuhlala uhleli.
  • Okukhona uyenza, kokukhona iya kuba yendalo.

Uqeqesho loMkhosi kunye noLondolozo lweChiropractic

Ucaphulo

Habay, Jelle, et al. "Ukuguquguquka komntu ngamnye kwiNgxaki eNxulumene nokudinwa kwengqondo kwiNtsebenzo yokunyamezela: Ukuphononongwa okuCwangcisiweyo kunye ne-Meta-regression Multiple." Iyeza lezemidlalo - vula vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7

Hotta, Kazuki, et al. "Ukwandiswa 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

UKruse, uNicholas T, noBarry W Scheuermann. "Iimpendulo ze-Cardiovascular to Skeletal Muscle Stretching: "Ukolula" iNyaniso okanye iParadigm entsha yokuSebenza kwi-Cardiovascular Medicine?." Iyeza lezemidlalo (Auckland, NZ) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1

Malta, uPaolo Enrico et al. "Iziseko zeemolekyuli zonyango lwe-chiropractic." Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Septemba 2019, doi:10.23750/abm.v90i10-S.8768

UMa, uPeng, et al. "Ixesha lemihla ngemihla lokuhlala kunye nokunxulumana nomngcipheko womhlaza we-colorectal kubantu abadala: Uhlalutyo lwe-dose-response ye-meta-uhlalutyo lwezifundo ezinokubakho zeqela." Amayeza vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049

Rangul, Vegar, et al. "Imibutho yexesha lokuhlala kunye nokuzivocavoca umzimba kwizehlo zomhlaza ezipheleleyo kunye nendawo ethile: Iziphumo ezivela kuphononongo lweHUNT, eNorway." PloS umqulu omnye. 13,10 e0206015. 23 Okt. 2018, doi:10.1371/journal.pone.0206015

Shen, Dong, et al. "Ukuziphatha okungapheliyo kunye nomhlaza wesiganeko: uhlalutyo lwe-meta lwezifundo ezizayo." PloS umqulu omnye. 9,8 e105709. 25 Agasti 2014, doi:10.1371/journal.pone.0105709

I-Mountain Biking Gear: El Paso Back Clinic

I-Mountain Biking Gear: El Paso Back Clinic

by | Abadlali, ukuphila qete

Ukukhwela ibhayisekile eNtabeni ngumdlalo ocetyiswayo wokwakha amandla ezihlunu kunye nokomelela, ukunyamezela, kunye nokukhawuleza. Ukukhwela ibhayisekile entabeni kusebenzisa iibhayisekile ezenzelwe ukukhwela ngaphandle kwendlela nangaphezulu kumhlaba omagingxigingxi. Umdlalo ufuna amandla angundoqo, unyamezelo, ulungelelwano, kunye nokuzithemba. Oku kungenxa yokuba abakhweli bahlala bekude nempucuko. Abakhweli kufuneka bafunde ukulungisa iinxalenye zeebhayisekile ezaphukileyo kunye nokulungisa amatayara agqabhukileyo ukuphepha ukuxinga. Izixhobo zokukhwela ibhayisekile ezintabeni eziphathwa ngabakhweli ziquka ubhaka onzima onamanzi amaninzi, ukutya, izixhobo zokulungisa, kunye nekiti yoncedo lokuqala. Ukusebenzisa izixhobo ezifanelekileyo kunye nezixhobo kuya kunceda ukwenza uhambo olulandelayo lukhuseleke kwaye lukhululeke ngakumbi.

I-Mountain Biking Gear: Iqela le-EP leChiropractic

iMountain Biking Gear

Isixhobo sokuqala sisixhobo esifanelekileyo kwaye sigcinwe kakuhle. Kukho zonke iindidi zeebhayisekile kulo lonke uhlobo lomkhweli kunye nomzila. Kukho iintlobo ngeentlobo zeebhayisekile ngokunqunyanyiswa ngokupheleleyo, ukunqunyanyiswa kwangaphambili, iibhuleki zediski, V-iziqhoboshi, ubungakanani bamavili obahlukeneyo, kunye izixhobo zesakhelo. Kuyacetyiswa ukuba udibane nochwephesha okanye undwendwele ivenkile yebhayisekile egxile ekukhweleni ibhayisekile entabeni ukuze utshatise umntu onebhayisekile egqwesileyo. Ibhayisekile elungileyo yenza uhambo olungcono.

IBrakes

  • Iziqhoboshi zediskhi zibonelela ngokunqabiseka okukhuseleke ngakumbi xa uhamba ngesantya esiphezulu kwaye ufuna ukhetho lokumisa ngokukhuselekileyo nakumgama ofanelekileyo.

Ubungakanani besakhelo

  • Isakhelo sebhayisekile kufuneka simiswe ngokufanelekileyo ukuze umntu akwazi ukunyathela ngokulula aze anyathele kumphakamo ochanekileyo.

Ukumiswa

  • Abantu abaceba ukuthatha zonke iintlobo zomhlaba kufuneka ibhayisekile ukuba ibambe umothuko kunye nefuthe kwaye bayacetyiswa ukuba bathathele ingqalelo ibhayisekile exhonywe ngokupheleleyo okanye enye ene ukumiswa kwemfoloko.

Wheels

  • Amavili ebhayisekile yasentabeni ahluka ngobukhulu ukusuka kwi-26 ukuya kwi-intshi ye-29, kwaye kuxhomekeke kumhlaba kunye nezantya, i-diameter yevili ekunene ingundoqo.
  • Amavili amakhulu akhawulezisa ngokucotha kodwa anikezela ukutsala okuphuculweyo.
  • Amavili amancinci alula kwaye kulula ukuwaqhuba.

Isigcina-ntloko

I-helmet iyona nto ibalulekileyo yokukhusela izixhobo ezinciphisa kakhulu ubunzima bokulimala kwentloko; akukho mntu kufuneka akhwele ngaphandle komnye. Izigcina-ntloko zeebhayisekile zasezintabeni zine-visor yokunceda ukuvala ilanga xa ukhwele ukuze abantu bagxile kumzila kwaye bangaphazanyiswa kukumenyesa. Iintlobo ezintathu zee-helmets zeebhayisikili zeentaba ziyafumaneka, kuxhomekeke kuhlobo lomsebenzi.

XC okanye Cross Country

  • Iihelmethi ezinqamlezileyo zibonelela ngokungena komoya, zinobuso obuvulekileyo, kwaye zikhaphukhaphu.
  • Ezi helmethi zinconywa ukuba zikhwele ixesha elide.

Umzila

  • A umkhondo entabeni ibhayisekile isigcina-ntloko igubungela inxalenye yobuso kwaye ine-visor yokunceda ukukhusela intloko elangeni nakwezinye izinto zemozulu.
  • Izigcina-ntloko zomzila ziyacetyiswa ekukhweleni ibhayisekile entabeni, indlela, kunye nokukhwela ibhayisekile.

Ubuso obugcweleyo

  • Izigcina-ntloko ezigcweleyo ziyimfuneko kwiindlela zokuhla ngesantya esiphezulu nakwiindawo ezahlukeneyo.
  • Zibonisa i-visor ehlengahlengiswayo kunye nokukhusela isilevu ukwenzela ukhuseleko olongezelelweyo.

Ukukhuselwa Kwamehlo

  • Ukukhuselwa kwamehlo kunceda ukugcina ukungcola, uthuli, nobutyobo emehlweni kwaye kunceda ukuba ube nombono ocacileyo kwithunzi elimnyama kunye nokukhanya kwelanga okuqaqambileyo.
  • Iiglasi okanye iiglasi zikhusela amehlo ukuba awusebenzisi isigcina-ntloko esipheleleyo.
  • Ukukhetha isakhelo esinenkqubo yelensi etshintshanayo eza neelensi ezahlukeneyo kwiimeko zokukhanya ezahlukeneyo kuyacetyiswa.

Iphakheji yokuhambisa amanzi

  • Ukunxiba a ipakethe ye-hydration xa ukhwela unika ukufikelela lula kwi-hands-free hydration.
  • Oku kubalulekile kuye nabani na owenza umthambo ngaphezulu kweeyure ezimbini kunye nokufikelela okulinganiselweyo kokuzaliswa kwakhona kwindlela.

Izihlangu zokukhwela ibhayisekile eNtabeni

  • Abaqalayo banokunxiba izicathulo zezemidlalo ezikhululekile xa beqala.
  • Abakhweli abaqala ukukhwela rhoqo baya kufuna ukutshintshela izihlangu zokukhwela ibhayisekile entabeni.
  • Izihlangu zebhayisekile ezisusiweyo zisebenza ngeepedali kwaye zitshixe iinyawo zomkhweli kwibhayisekile.
  • Kukho iintlobo ngeentlobo zezihlangu zokuhamba ngebhayisekile, kodwa izihlangu zebhayisekile zonke zibonelela ngokucokisekileyo ukutsalwa ukusuka kwibhayisekile, ukuqina, ukunethezeka, kunye nomsebenzi onzima wokwenza umsebenzi ofanelekileyo wokunyothula.

IiPedali ezingenaClipless

  • Iipedals ezingenakliphu kucetyiswa ukuba ukhwele umzila wokuwela ilizwe.
  • Izihlangu zokukhwela ibhayisekile kunye neenkqubo zokunyovwa ezingenakliphu zitshixa izihlangu kwiipedali ukuze zikhuseleke kwaye zihambe kakuhle kwaye zinokukhululwa ngokulula ngokujijwa konyawo.
  • Sebenzisa izihlangu kunye neepedals ezisebenza kunye.

iiglavu

  • Iiglavu zeebhayisikili zeentaba zibonelela nge-padding eyongezelelweyo kunye nokugubungela umnwe.
  • Bafunxa umothuko kwaye bakhusele izandla ekuweni kwiindawo ezimbi.
  • I-handlebar grips i-padded, kodwa i-cushion eyongezelelweyo evela kwiiglavu inceda ukukhwela okude okanye okuhlayo ukuthuthuzela kunye nokukhusela.
  • Iiglavu zeminwe egcweleyo zibonelela ngeyona nto igqunywayo, ukhuseleko, kunye nokubambisa kwiilevers zebrake.

Iibhulukhwe ezimfutshane zeBhayisekile

  • Iibhulukhwe zebhayisekile ezikhuselweyo nezikhuselayo zibonelela ngeenzuzo zokukhwela imigama emide kunye nakwimihlaba erhabaxa.
  • Ezi zifutshane zibonelela ngelayini yangaphakathi ephothiweyo njengempahla yangaphantsi eyandisa ubuntofontofo kwaye inciphisa ukurhabula.
  • Umphandle ujongeka ngathi yibhagi yeebhulukhwe ezimfutshane ezenziwe ngelaphu eliqinileyo, elinganyangekiyo kwi-abrasion ukuze lithathe ukunxiba kunye nokukrazula.

Ikhithi yokulungisa ibhayisekile

  • A ikhithi yokulungisa inokudityaniswa kwisali yebhayisekile kwaye ibambe zonke izixhobo ezibalulekileyo zengxaki yomatshini okanye itayara eligqabhukileyo.
  • Ikhithi yokulungisa kufuneka ibandakanye a ibhayisekile multi-isixhobo, ityhubhu eyongezelelweyo kunye nekhithi yokupakisha, izixhobo zamatayara, impompo encinci, kunye nemali engxamisekileyo.
  • Abakhweli kufuneka bagcine ikhadi lokuzazisa elinoluhlu lweenombolo zoqhagamshelwano kwibhegi yesitulo xa kukho umonzakalo omandundu okanye ezinye iimeko zikaxakeka.

Ikit yokunceda kumenzakalo

  • Abagibeli ingaphulukana nokutsaleka kwilitye elixengaxengayo kunye nokuntlitheka kwi trail.
  • Ikiti yoncedo lokuqala eneebhandeji ezahlukeneyo, iteyiphu, izithomalalisi zentlungu, kunye nezisusi zentsholongwane yokubulala iintsholongwane ukunyanga amanxeba, imikrwelo, amadyungudyungu, irhashalala, nayo yonke into ephakathi iyacetyiswa kakhulu.
  • Kwakhona zibandakanya isisombululo sokulahla iliso, i-pocketknife encinci, i-moleskin, iijeli zamandla, kunye ne- impempe kaxakeka.

Ukukhwela ibhayisekile kwiintaba zikaFranklin

Ucaphulo

UAlena Høye, Izigcina-ntloko zebhayisekile – Ukunxiba okanye ukungazinxibi? Uhlalutyo lwe-meta yemiphumo yee-helmets zebhayisikili kukulimala, uHlalutyo lweNgozi kunye noThintelo, uMqulu 117, 2018, amaphepha 85-97, ISSN 0001-4575, doi.org/10.1016/j.aap.2018.03.026.

Ansari, Majid, et al. "Ukwenzakala kwiBhayikhi eNtabeni." Iingxelo zangoku zamayeza ezemidlalo vol. 16,6 (2017): 404-412. doi:10.1249/JSR.0000000000000429

UClark, uGregory, et al. "Ngaba iiBhayikhi zaseNtabeni ziyazi xa zineNgxaki kwaye, ngaba ziyakwazi ukuyeka ukukhwela?" Ijenali yeClinikhi yamayeza ezemidlalo: ijenali esemthethweni yeCanadian Academy of Sports Medicine vol. 31,6 (2021): e414-e419. doi:10.1097/JSM.0000000000000819

Iholo, uCougar et al. "Ii-Pedal-Assist Mountain Bikes: Uphononongo lokuLinga uthelekiso lweMpendulo yokuZilolongela, iiMvono, kunye neeNkolo zaBasebenzi beeBhayikhi eziNtabeni abanamava." Uphando oluqulunqayo lweJMIR vol. 3,3 e13643. 13 Agasti 2019, doi:10.2196/13643

Impellizzeri, uFranco M, kunye no Samuele M Marcora. "I-physiology yokukhwela ibhayisekile entabeni." Iyeza lezemidlalo (Auckland, NZ) vol. 37,1 (2007): 59-71. doi:10.2165/00007256-200737010-00005

Kronisch, RL, Pfeiffer, RP Mountain Biking Injuries. Ezemidlalo Med 32, 523-537 (2002). doi.org/10.2165/00007256-200232080-00004

Isondlo sangaphambi kokuSebenza: I-El Paso Back Clinic

Isondlo sangaphambi kokuSebenza: I-El Paso Back Clinic

by | ukuphila qete, isondlo

Ukubonelela umzimba nge-hydration eyaneleyo kunye nesondlo ngexesha elifanelekileyo kunokwandisa amandla okusebenza, ukunyamezela, kunye nokulungiswa kwemisipha kunye nokubuyiselwa. Ukutya ukutya okufanelekileyo ngexesha elifanelekileyo kuya kuphembelela umzimba ukuxhasa umthambo onamandla. Oko kuthetha amandla amaninzi kwi-cardiovascular and strength training. Ukudityaniswa okufanelekileyo kwesondlo sangaphambi kokuzilolonga kuxhomekeke kuhlobo lokuzilolonga kunye nokuba kuthatha ixesha elingakanani ukuba umzimba ufunxe izondlo ukuze uhambe. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yoNyango oluSebenzayo inokuphuhlisa a ukuphila qete kunye nesicwangciso sesondlo esilungiselelwe iimfuno zomntu kunye neenjongo zempilo.

Isondlo sangaphambi kokuSebenza: Iqela le-EPs Chiropractic Fitness

Isondlo saphambi kokuzilolonga

Ezintathu eziphambili iimacronutrients ziicarbohydrates, iiproteni, kunye namafutha xa ulungiselela ukutya kwangaphambi kokuzilolonga kunye namashwamshwam. Ulungelelwaniso lusekelwe kwiimfuno ezithile zokuzilolonga. Umzekelo, ukuya kubaleka imayile enye okanye iklasi ye-aerobics elula kufuna izixa ezahlukeneyo ngeenjongo ezahlukeneyo. Okukhona umthambo uthatha ixesha elide nangakumbi, kokukhona kufuneka ukutya okuninzi. Abantu ngabanye banokufuna kuphela ukuguqula okanye ukulungelelanisa indlela yokutya kancinane ukwenzela ukuzilolonga okulula. Iindima zabo ziyahluka:

  • I-carbohydrate
  • Amafutha
  • Iiprotheni

Ngamnye unendima eyahlukileyo ekuboneleleni ngamafutha ombane ngokwenza umsebenzi womzimba.

I-carbohydrate

  • Iikhabhoni zisisibaso esibalulekileyo sokuzilolonga.
  • Iikhabhoni zifumaneka kwiinkozo, iziqhamo, imifuno, kunye neemveliso zobisi.
  • Oku kokona kutya kunamandla alula ukuze umzimba uguquke ube kuko i-glucose.
  • Iglucose igcinwa kwimisipha njenge glycogen.
  • Ngaphandle kweecarbohydrates ezaneleyo, umzimba uya kuphelelwa ngamandla kwaye udinwe.

Iiprotheni

  • Le macronutrient ifumaneka kwiinkukhu, amaqanda, intlanzi, kunye namandongomane.
  • Kuthatha ixesha elide ukuba umzimba wetyiswe.
  • Iprotheyini inceda umzimba uzive ugcwele.
  • Umzimba usebenzisa izondlo ezahlukeneyo ukulungisa nokwakha izihlunu.
  • Ukufumana iprotheyini yonke imini kunokunceda ekubuyiseleni emva kokusebenza.

Amafutha

  • Umzimba utshisa amanqatha ixesha elide lokuzilolonga ukuya koluphakathi, olufana nomgama omde okanye ukukhwela ibhayisekile.
  • Nangona kunjalo, amafutha athatha umgudu kunye nexesha elingakumbi ukuze umzimba wetyiswe.
  • Ke, ukutya amanqatha asempilweni ayilona lungelo lilungileyo phambi kokuzivocavoca.

IziKhokelo zeSondlo zangaphambi kokuQeqesha

Umxube ochanekileyo wokutya / izondlo ezilungele ukuzilolonga kuxhomekeke ekubeni umntu unokutya nini ngokumalunga nexesha lomsebenzi kunye nokuqina komthambo.

Iiyure ezimbini ukuya kwezine phambi kokwenza umthambo

  • Yiba nesidlo esinomxube weekhabhohayidrethi, amafutha, kunye neprotheyini.
  • I-Oatmeal eneziqhamo kunye namantongomane, i-sandwich ye-turkey kunye nemifuno kunye neziqhamo ezithile, okanye inkukhu kunye nesitya selayisi kunye nemifuno kunye ne-avocado.

Iyure enye ukuya kwezimbini phambi kokwenza umthambo

  • Ukutya okulula okanye i-snack.
  • I-Cereal enobisi olunamafutha aphantsi, ibhotolo ye-peanut ene-crackers, okanye i-smoothie yeziqhamo.
  • Kuphephe ukutya okuphezulu kwifiber kunye namafutha kuba kuthatha ixesha elide ukugaywa kwaye kunokukhokelela kwimiba yokugaya / yesisu ngexesha lokuzilolonga.

Ngaphambi koMthambo wasekuseni

  • Ukuya kwindawo yokuzivocavoca okanye ukuphuma ukubaleka into yokuqala ekuseni, into encinci, njengebhanana okanye i-granola bar.
  • Kubantu abangakwaziyo ukutya kwangoko, musa ukuzinyanzela.
  • Yiba nesabelo esongezelelweyo kwisidlo sakusihlwa okanye i-snack ngaphambi kokulala ukuze ube nefuthe elaneleyo kusasa.

Ngexesha lokuSebenza

  • Yiba ne-carbs ekulula ukugaywa ukuba iseshoni yokuzivocavoca ihlala ngaphezu kweyure.
  • Ibhanana okanye i-pretzels.
  • Isiselo sezemidlalo ngexesha lokuzilolonga siqulethe i-electrolytes kunye neeminerali ezifana nesodium, i-magnesium, kunye ne-potassium enceda ekulawuleni imisebenzi efana nokucutha kwemisipha elahlekileyo njengoko umzimba ubila.

Hydration

  • Ulwelo luyalahleka xa umzimba ubila. Ukusela amanzi ngaphambi, ngexesha, nasemva komthambo kubalulekile.
  • Nokuba idiphu encinci kumanqanaba e-hydration inokunciphisa ukusebenza komthambo kunye nokunciphisa ukubukhali kwengqondo.
  • Ukusela iikomityi ezimbini ukuya kwezintathu zamanzi iiyure ezimbini ukuya kwezintathu phambi kokuba wenze umthambo.
  • Ngexesha lokuzilolonga, kufuneka ufumane ubuncinane isiqingatha ukuya kwikomityi epheleleyo yamanzi rhoqo emva kwemizuzu eyi-15 ukuya kwe-20.
  • Emva kokuzilolonga, gcwalisa amanqanaba e-hydration ngeekomityi ezimbini ukuya kwezintathu ngaphezulu.

Ukuzilolonga kwangaphambili

Ucaphulo

UJensen, uJørgen, et al. "Indima ye-skeletal muscle breakdown ye-glycogen yokulawula uvakalelo lwe-insulin ngokuzilolonga." Imida kwiPhysiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112

Jeukendrup, uMbuzi. "Inyathelo elibhekiselele kwisondlo semidlalo eyenzelwe umntu: ukuthathwa kwecarbohydrate ngexesha lokuzilolonga." Iyeza lezemidlalo (Auckland, NZ) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z

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