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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.


Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Ngaba ukuphuculwa kweepateni zokuphefumla kunokunceda ukomelela ngakumbi kunye nokwenza ngcono impilo jikelele yabantu abahamba beyokwenza umthambo?

Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Phucula ukuphefumla nokuhamba

Umthambo lithuba apho ukuphefumla kunokukhawuleza kwaye kusebenze ukuba akwenziwanga ngokuchanekileyo. Kukho indlela efanelekileyo yokuphefumula xa usenza umthambo, ngakumbi xa uhamba okanye uhamba ngokukhawuleza. Ukuphefumla ngokungalunganga kubangela ukudinwa ngokukhawuleza kunye nokudinwa. Ukulawula ukuphefumla kukabani kuphucula ukunyamezela kunye nempilo yentliziyo, kwaye kunokwenza kube nzima imetabolism, isimo sengqondo kunye nomgangatho wamandla. (Hsiu-Chin Teng et al., 2018) Eyaziwa ngokuba yi-diaphragmatic breathing, isetyenziselwa abo banemiphunga encitshisiweyo, njengabantu abanesifo esingapheliyo se-pulmonary / COPD. Esi senzo siphucula umthamo wemiphunga kwaye yindlela ecetyiswayo yokunceda ukuthomalalisa uxinzelelo.

Physiology

  • Ngexesha lokuzilolonga, ioksijini efakiweyo iguqula iikhalori ezisetyenzisiweyo zibe amandla afaka amandla emzimbeni. Le nkqubo ibizwa ngokuba yi-metabolism.
  • Xa unikezelo lweoksijini lungaphezulu kweemfuno zeoksijini zomzimba, umzimba uba kwi-oksijini imeko ye-aerobic. Oku kuthetha ukuba kukho ioksijini eninzi yokwenza umsebenzi womzimba / umthambo njengoko kukho iikhalori zokutshisa.
  • Ukuba ioksijini iyasilela kwiimfuno zomzimba zeoksijini, umzimba uwela kwi-oksijini imeko ye-anaerobic.
  • Ukuvinjwa ioksijini, umzimba uguqukela kumafutha agciniweyo kwimisipha, eyaziwa ngokuba yi-glycogen.
  • Oku kuzisa ukuqhuma okunamandla kwamandla, kodwa i-fuel ichithwa ngokukhawuleza kwaye ukudinwa kunye nokudinwa kulandele ngokukhawuleza.
  • Ukonyusa ukungena nokuphuma komoya emiphungeni kunokuthintela ukudinwa kwangoko kwaye kuncede umzimba utshise iikhalori ngokufanelekileyo. (Imiphunga yakho kunye nokuzilolonga. Phefumla 2016)

IiNzuzo eziPhuculweyo zokuphefumla

Okona kulungileyo ukuphefumla kuqala ebusaneni. Xa umntwana ephefumla, isisu sakhe siyaphakama kwaye siwe. Oku kunceda ukuphefumla ngokutyhala kunye nokutsala i-diaphragm - isihlunu esahlula imiphunga kunye nesisu sesisu. Xa umntwana ephefumla, isisu siyakhula, sitsalela i-diaphragm ezantsi kwaye ivumela imiphunga ukuba izaliswe ngumoya. Xa umntwana ephefumla, isisu siyatsala, sicinezela i-diaphragm phezulu kwaye ikhupha umoya. Njengoko umzimba ukhula kwaye amandla emiphunga esanda, abantu bayatshintsha ukusuka ekuphefumleni esiswini ukuya ekuphefumleni isifuba. Ukuphefumla esifubeni kubandakanya izihlunu zodonga lwesifuba ngokusetyenziswa kancinci kwe-diaphragm. Ukuphefumla esifubeni ngokuqhelekileyo kunika umoya owaneleyo wokwenza imisebenzi yemihla ngemihla kodwa akuyizalisi imiphunga.

Kungenxa yoko le nto abantu bebhenela ekuphefumleni okanye ekuphefumleni xa umoya unqongophele. Kwanabo bakwimilo endilisekileyo ngokwasemzimbeni basenokuthi bengaqondanga bajongele phantsi iinzame ngokufunxa esiswini ukuze babonakale bebhityile, bazibande ukuphefumla nokuphefumla ngokupheleleyo. Ukoyisa oku, abantu kufuneka baphinde baqeqeshe imizimba yabo ukuze isebenze izihlunu zesisu xa behamba. Ukuphefumla kwe-Belly okanye i-diaphragmatic kunokwandisa ixesha lokuzilolonga ngelixa uqinisa imisipha engundoqo. (Nelson, uNicole 2012) Ngokunyusa ukuzinza okungundoqo, abantu ngabanye banokuxhasa ngcono umqolo kunye nokugcina impilo enempilo yokumisa xa uhamba. Oku kuzinzisa ama-hips, amadolo, umva ongaphezulu, kunye namagxa, okwenza ukuba umzimba ungabi phantsi koxinzelelo, ukungazinzi, kunye nokukhathala ngenxa yokungahambi kakuhle. (UTomas K. Tong et al., 2014)

Ukuphefumla ngokuchanekileyo

Ukuphefumla kutsala isisu ngaphandle, kutsale i-diaphragm ezantsi, kwaye kuvuthe imiphunga. Ngaxeshanye, yandisa i-ribcage kwaye yandisa umqolo ongezantsi. Oku kunyanzela amagxa kunye ne-collarbone ngasemva, ukuvula ngakumbi isifuba. Ukuphefumlela ngaphandle kwenza umva.

ukuhamba

Qala ngokuphefumlela kunye nokuphefumla ngempumlo, uqinisekise ukuba ixesha lokuphefumla lihambelana nexesha lokuphefumla. Xa uthatha isantya, abantu banokubhenela ekuphefumleni ngomlomo, bagcine isingqi sokuphefumla / sokuphefumla. Nanini na kufuneka kubanjwe ukuphefumla. Ukufunda ukuphefumla ngediaphragmatic kuthatha ixesha, kodwa la manyathelo alandelayo anokuba sisiqalo:

  • Ukuphefumla ngokuphefumlela isisu ngokupheleleyo kwinani elihlanu.
  • Vumela imiphunga izalise, ubuyisela amagxa emva njengoko oku kusenzeka.
  • Khupha umoya ngokutsalela iqhosha lesisu ukuya kumqolo kwinani lesihlanu.
  • Sebenzisa i-diaphragm ukucinezela umoya uphume emiphungeni, ugcine umqolo umile.
  • Phinda.

Ukuba awukwazi ukugcina ubalo lwesihlanu, abantu ngabanye banokunciphisa ukubala okanye bacothise isantya sohambo. Abantu abakwimo entle bangakwazi ukwandisa ubalo. Ekuqaleni, ukuphefumla kwe-diaphragmatic kusenokungazizeli ngokwemvelo, kodwa kuya kuzenzekela ngokuziqhelanisa. Yima kwaye ubeke izandla phezu kwentloko ukuba uphefumla kancinci xa uhamba. Phefumla ngaphakathi nangaphandle ngokunzulu nangokulungeleleneyo de ukuphefumla kubuyele esiqhelweni.


Ukuvula Wellness


Ucaphulo

Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumla okulawulwayo kuphucula ukunyamezela komthambo, ukuxhalaba, kunye nomgangatho wobomi kwizigulana zokungaphumeleli kwentliziyo: isilingo esilawulwa ngokungahleliwe. Ijenali yaseYurophu yobuhlengikazi bentliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453

Imiphunga yakho kunye nokuzilolonga. (2016). Phefumla (Sheffield, eNgilani), 12(1), 97–100. doi.org/10.1183/20734735.ELF121

Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukwenzeka kokudinwa kwemisipha engundoqo ngexesha lokuzilolonga okuphezulu kunye nokulinganiselwa kwayo ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yenzululwazi yezemidlalo kunye neyeza, 13(2), 244–251.

Nelson, uNicole MS, LMT. (2012). Ukuphefumla kwe-diaphragmatic: Isiseko sozinzo olungundoqo. Ijenali yamandla kunye ne-Conditioning 34(5):p 34-40, Okthobha 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ngaba ukuthatha inxaxheba kumdlalo owuthandayo iintsuku eziliqela ngeveki kunokunceda abantu abazama ukomelela okanye ukugcina umgangatho othile wempilo?

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ezemidlalo For Fitness

Ukuchitha iiyure kwindawo yokuzivocavoca ngamanye amaxesha kunokuziva ngathi ngumsebenzi onzima, ngakumbi kubantu abakhetha imidlalo ekhuphisanayo okanye yolonwabo kunoqeqesho oluqhelekileyo lwentliziyo kunye nokuxhathisa. Imidlalo eyahlukahlukeneyo ifuna kuphela ixesha, amandla, isinxibo esaneleyo, nokukulungela ukudlala. Nantsi imidlalo embalwa yokufaneleka enokunceda ukuphucula impilo yonke kunye nokuphila kakuhle.

Ukukhwela ibhayisekile kunye nokukhwela ibhayisekile eNtabeni

Ukukhwela ibhayisekile ngowona mdlalo ubalaseleyo wokomelela. Nokuba kusezindleleni okanye ezindleleni, ngokukhawuleza okanye kancinci, kukuzilolonga okumangalisayo kwe-aerobic kwaye kuluncedo kwimisipha yomlenze, ngakumbi i-quads, i-glutes, kunye ne-hamstrings. Uphando lubonise ukuba, ngakumbi kwabo banesifo seswekile, ukukhwela ibhayisekile kunokwehlisa umngcipheko wokufa ngaphambi kwexesha. (UMathias Ried-Larsen et al., 2021)

  • Kukho iibhayisikili ezifanelekileyo kuyo yonke iminyaka kunye nezigaba.
  • Abaqalayo baqala ngeendledlana ezigangathiweyo.
  • Amanqanaba aphakathi ukuya kwinqanaba eliphezulu angazibandakanya kwindlela yokukhwela ibhayisekile kunye nokukhwela ibhayisekile entabeni.
  • Imidyarho yebhayisekile yendlela okanye yeentaba zabantu abafuna ukukhuphisana.

Imidlalo yeRacket

Abadlali beRacket bezemidlalo basukela kuyo yonke iminyaka kunye namanqanaba okuqina, inqanaba lokungena ukuya kukhuphiswano oluphezulu, kwaye zonke zibonelela ngokuzilolonga ngamandla.

  • Imidlalo yeRacket ijolise kwizihlunu ezingasemva, amagxa, iingalo, isifuba, i-quads, i-glutes, i-hamstrings kunye nombindi.
  • Imidlalo yeRacquet nayo ibonakaliswe ukunciphisa umngcipheko wokufa kwesifo senhliziyo. (Pekka Oja et al., 2017)
  • Dibanisa oko kunye nonyamezelo, isantya, ibhalansi, kunye nobuchule obufunekayo ukukhuphisana, kwaye abantu baya kukhawuleza babone ukuba le midlalo mibini inokunika njani umthambo omangalisayo ngelixa ikwatshisa itoni yeekhalori.

Golf

Ukuze igalufa ibe ngumdlalo wokuzilolonga, abantu kufuneka bahambe yonke imingxunya ngelixa bephethe okanye betyhala iiklabhu.

  • Into efunekayo yinkxaso yezihlangu.
  • Ukuhamba kwikhosi kunokuba neenzuzo ezininzi zempilo, kubandakanya intliziyo kunye nempilo yokuphefumla. (AD Murray et al., 2017)
  • Igalufa ngumdlalo umntu anokuthi athathe inxaxheba kuwo nakweliphi na inqanaba lobomi.

Sports Water

Ukukhwela inqanawa, ukubheqa, ukukhwela inqanawa, kunye nokuhamba ngephenyane kunokubonelela ngesisombululo sokuqina kwabantu abonwabela ngaphandle. Le midlalo yonyusa izinga lokubetha kwentliziyo, iphucula ukunyamezela kwezihlunu kunye namandla, kwaye itshise iikhalori ezinzulu. (UThomas Ian Gee et al., ngo-2016)

Swimming

Imisebenzi efuna izihlunu zomzimba eziphezulu kunye nezisezantsi zisebenze kunye zikumgangatho ophezulu kwimidlalo ukuze ube sempilweni. Ukuqubha kolona qeqesho lugqibeleleyo lomzimba kuye nabani na okhangela indawo ebukhali kunye nokhuphiswano efuna amandla kunye nonyamezelo.

  • Ngumdlalo okanye umsebenzi othambileyo kumalungu. (UGrace H. Lo et al., 2020)
  • Ukuqubha inokuba ngumdlalo wonyaka wonke onamanqanaba ahlukeneyo okhuphiswano.

Uqeqesho lweTriathlon

Ukuqeqeshwa kwe-Triathlon kubadlali bexesha elide abafuna ukuphucula ukunyamezela kunye namandla kunye nokuzivocavoca abaqalayo abafuna injongo; ngowona mdlalo wokomelela.

  • Ukubaleka, ukukhwela ibhayisekile, kunye nokuqubha kunye kucelomngeni kuzo zonke izihlunu kwaye kwandisa kakhulu ukomelela kwe-aerobic kunye ne-anaerobic. (Naroa Etxebarria et al., 2019)
  • Kukho into kuwo onke amanqanaba okuqina, ukusuka kukhuphiswano lweembaleki ezimfutshane ukuya kwimisitho ye-Ironman epheleleyo.

Ibhola yebasketball kunye neVolleyball

Ibhola yebhola ekhatywayo kunye nebhola yevoli zibonelela ngeenzuzo zomzimba zokuzilolonga. Le midlalo ifuna i-sprinting, pivoting, kunye nokutsiba, nto leyo ebandakanya inkqubo yentliziyo kwaye yomeleza zonke izihlunu. Ukudlala ibhola yevoli esantini kwenza izihlunu zisebenze nzima.

  • Yomibini imidlalo ifanelekile kumanqanaba amaninzi okuqina.
  • Abaqalayo bayacetyiswa ukuba bafunde izakhono ezisisiseko kwaye bahambe ngee-drill ngaphambi kokufudukela kwimidlalo okanye kwimidlalo.
  • Zomibini imidlalo zifuna intshukumo rhoqo, ukwandisa umngcipheko nzakala, ngoko ke kubalulekile ukufunda izinto ezisisiseko.

Thetha nomboneleli wezempilo ngaphambi kokuba uqalise inkqubo entsha yokwenza umthambo okanye wongeze umsebenzi omtsha kwirejimeni yokuzilolonga.


Ukulimala kweMidlalo yaseLumbar


Ucaphulo

Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Umbutho wokuHamba ngeBhayisikile kunye ne-Cause yonke kunye ne-Cardiovascular Disease Ukubhubha phakathi kwabantu abanesifo seswekile: Uphando olulindelekileyo lwaseYurophu kwi-Cancer and Nutrition (EPIC) Study. I-JAMA iyeza zangaphakathi, i-181 (9), i-1196-1205. doi.org/10.1001/jamainternmed.2021.3836

Oja, P., Kelly, P., Pedidic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Imibutho yeentlobo ezithile zemidlalo kunye nokuzivocavoca kunye nonobangela kunye nokufa kwezifo zentliziyo: isifundo seqela labantu abadala baseBritani abangama-80 306. Ijenali yaseBrithani yonyango lwezemidlalo, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822

Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Ubudlelwane phakathi kwegalufa kunye nempilo: uphononongo lwe-scoping. Ijenali yaseBrithani yonyango lwezemidlalo, i-51 (1), i-12-19. doi.org/10.1136/bjsports-2016-096625

Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Ukuphonononga iimpembelelo zoQeqesho oluQhelekileyo loQeqesho lwaMandla okuRoqa kuMandla kunye noPhuhliso lwaMandla kunye ne-2,000 m yokuSebenza ngokuBhexa. Ijenali ye-kinetics yabantu, i-50, i-167-177. doi.org/10.1515/hukin-2015-0153

Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Ubungqina bokuba ukuQubha kunoKhusela i-Knee Osteoarthritis: Idatha evela kwi-Osteoarthritis Initiative. PM & R : ijenali yokulimala, umsebenzi, kunye nokuvuselelwa, i-12 (6), i-529-537. doi.org/10.1002/pmrj.12267

Etxebarria, N., Mujika, I., & Pyne, DB (2019). Uqeqesho kunye nokuLungela uKhuphiswano kwi-Triathlon. Imidlalo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Kubantu abaqeqeshelwa umgama omde wokuhamba imigama emide kunye/okanye iminyhadala, ngaba unokugxila ekwakhiweni kwesiseko sokuhamba, emva koko ukonyusa imayile ngokuqhubekayo kunceda imeko yomzimba ukulungela ngokupheleleyo?

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Uqeqesho lokuHamba umgama omde

  • Uqeqesho lunceda abantu ukuba bakhululeke kwaye bakhuseleke xa behamba umgama omde kunye nemisitho.
  • Uqeqesho kufuneka lugxininise ekwakhiweni kwesantya sokuhamba kunye nokwandisa umgama ngokuthe chu.
  • Abantu bafuna unyamezelo, hayi isantya, kwaye bafuna ukwakha amandla engqondo okuhamba iiyure ngesantya esithe nkqi.
  • Ukunciphisa umngcipheko wokulimala koqeqesho, ukwandisa i-mileage epheleleyo ngeveki / umgama wohambo olude kakhulu ngeveki ungabi ngaphezu kwe-10% kucetyiswa.
  • Abantu kufuneka baqeqeshe ukunxiba izixhobo ezinxitywayo xa behamba umgama omde.
  • Uqeqesho lungathatha iinyanga ezimbalwa.
  • Ukuba yi-methodical kuvumela ixesha lomzimba lokulungisa kunye nokwakha izihlunu ezintsha, ukunikezelwa kwegazi kunye nokunyamezela.

Imizekelo yeziCwangciso zoQeqesho

Ukulandela isicwangciso soqeqesho lomgama omde wolwakhiwo lweemayile kunye nokumisela amanzi afanelekileyo, isondlo, kunye nezixhobo zokuhamba iintsuku ezininzi kunye nokuhamba kuyacetyiswa. Nangona kunjalo, abantu kufuneka bakhe umva-umva-umva weentsuku ezinde kwiiseshoni zabo zoqeqesho ukuvavanya nayiphi na imiba okanye iingxaki ezibangelwa kukuhamba imigama emide ngeentsuku zokubuyela umva.

Umzekelo IziCwangciso zoQeqesho lokuHamba

Ukuhamba ngeentsuku ezininzi / iShedyuli yoQeqesho lokuhamba

  • Iikhilomitha ezingama-13 ngosuku/iikhilomitha ezingama-21
  • Sebenzisa olu cwangciso lweemarathoni okanye ezinye iihambo zeentsuku ezininzi kunye neenduli kunye neendawo zendalo ezifuna i-backpack.

Uqeqesho lokuHamba uMdyarho

  • Iikhilomitha ezingama-26.2/42 iikhilomitha
  • Oku kuya kubangela ukuba umzimba uhambe imigama emide.
  • Xa uqeqeshelwa umgama oziikhilomitha ezingama-31 ukuya kwi-100/50 ukuya kwi-161 yeekhilomitha, owona mgama mde wokuqeqesha akufuneki udlule kwiikhilomitha ezingama-20 ukuya kwezingama-25,
  • Oku kufuneka kwenziwe ubuncinane kabini kwiinyanga ezimbini phambi komdyarho okanye umnyhadala.
  • Taper phantsi inyanga ngaphambi kwesiganeko ukuya kumgama we-12.4-mile/20-kilometer.

gear

Zonke iimpahla, izihlangu, izinto zokuzikhusela elangeni, oobhaka, njl. njl., mazivavanywe ngeentsuku zoqeqesho ezinde phambi komsitho.

  • Ukunikezelwa kwemozulu kunye nomhlaba, cwangcisa oko kuya kufuneka kwaye kususwe.
  • Zama izinto, njengabantu abafuni ukumangaliswa yinto engaqhelekanga kumsitho. Ukusuka entloko ukuya ezinzwaneni, vavanya izixhobo, kubandakanya:
  • Izihlangu/iibhutsi, iikawusi, impahla yangaphantsi, ibra, ihempe, ibhulukhwe, umnqwazi, ibhatyi, kunye nezixhobo zemvula.
  • Khetha izihlangu okanye iibhutsi zokuhamba kwaye uzinxibe ngeentsuku ezinde zoqeqesho ukuze uziqhekeze kwaye uqinisekise ukuba ziyaqhuba.
  • Oobhaka kufuneka bavavanywe ngeentsuku ezinde zoqeqesho ukuqinisekisa ukuba banokuthwalwa ngokukhululekileyo kumgama omde kwaye babe nomthamo ofunekayo.
  • Khetha amalaphu e-wicking avumela ulusu ukuba luphefumle kwaye lupholile, ngakumbi phantsi kweengqimba. (Justin De Sousa et al., 2014)
  • Abantu baya kufuna ukunxiba iimpahla ezifana nabahambi bemarathon ukuba uhambo luya kuba kwipavement okanye iasphalt.
  • Abantu bangaziguqula izixhobo zabo ukuba indlela ayikho endleleni okanye ngamaxesha ahlukeneyo onyaka. Fumanisa ukuba abanye abahamba umgama omde banxibe ntoni kwindlela enye okanye isiganeko.
  1. Abantu banokunxulumana nabanye abahambahambayo ngemidiya yoluntu okanye bafumane iimpendulo kwimibuzo edla ngokubuzwa kwiwebhusayithi yomsitho okanye yendawo yokufikela.
  2. Abantu ngabanye banokuqhagamshelana nomlawuli wesiganeko ngewebhusayithi okanye imidiya yoluntu.

isondlo

Isondlo esifanelekileyo sezemidlalo siya kulungiselela umzimba wokunyamezela umsebenzi.

  • Umzekelo, abantu bayacetyiswa ukuba balandele ukutya okubandakanya i-70% yeecarbohydrates, i-20% yeeprotheyini kunye ne-10% yamafutha.
  • Gwema ukutya okuneprotheyini ephezulu, njengoko kunokubangela iingxaki ze-hydration kunye noxinzelelo lwezintso zakho phantsi kweemeko zokuhamba zokunyamezela. (UMarta Cuenca-Sánchez et al., 2015)
  • Qeqesha ngamanzi, iziselo zezemidlalo, ukutya, kunye namashwamshwam athathwe kumsitho, kwaye ungaphambuki kuwo ngexesha lomsitho.
  • Amanzi ayadingeka kwiikhilomitha ezingama-20 nangaphantsi kweziganeko, kodwa isiselo sezemidlalo esithatha indawo ye-electrolyte sinokuba ngcono xa uhamba ixesha elide.
  • Ukuhlanjululwa okanye ukushiya iswekile ethile kunokuba lula kwisisu.
  1. I-snacks ipakishwe kwangaphambili kwaye ibhalwe ngamaxesha azakutyiwa.
  2. Abantu ngabanye kufuneka batye amafutha kunye neprotheyini kwimigama ye-ultramarathon - oku kunokuvela kumxube we-trail, iisandwich zebhotolo yamandongomane, kunye neebha zetshokolethi ezinamandongomane.
  3. I-carbohydrates inokubonelelwa ngeegels zezemidlalo okanye imivalo yamandla.

Kucetyiswa ukuba ugweme iimveliso ezenziwe kumgama omfutshane kunye nemidlalo yamandla njengoko inokubangela iingxaki zokugaya ukutya xa uhamba imigama emide.

Ukucwangcisa uhambo

Ukucwangcisa kuqala ngokuzibekela usukelo. Iingqwalasela ziquka:

  • Ixesha lonyaka
  • Umgama
  • Uthutho oluya kumsitho
  • Iimfuno zesantya somsitho
  • Ukuphakama kunye neprofayili yenduli
  • Imozulu

Abantu ngabanye bayacetyiswa ukuba:

  • Lungiselela ngokuphanda iindlela kunye neendlela.
  • Funda iimephu zezifundo ukuze wazi ukuba zeziphi iinkonzo ezibonelelwayo endleleni kunye nokuba abantu kufuneka beze ngantoni.
  • Hamba umgama omde ngaphandle kwesiganeko esixhasayo.
  • Qhagamshelana nabantu abaye bahamba ekhosini.
  • Yazi umhlaba kunye neendawo zelanga lilonke, iinduli, i-pavement, iindlela zendalo kunye nomthunzi.
  • Ukuba kunokwenzeka, qhuba ikhosi ukuze uqhelane nayo.
  • Abantu ngabanye bangakwazi ukufumana usetyenziso oluyilelwe indlela yabo.

Ukuthatha Ikhefu Nokuphumla

  • Ikhefu eliqhelekileyo kufuneka libe lifutshane - ukusebenzisa igumbi lokuhlambela, ukutya i-snack, ukubuyisela amanzi emzimbeni, ukubopha izihlangu, okanye ukubopha amadyunguza.
  • Umzimba unokuqina ngokukhawuleza ngexesha lekhefu kwaye uthathe imizuzu emininzi ukubuyela kwisantya sokuhamba emva kwekhefu elide.
  • Izindululo inokuba kukuthatha ikhefu lokuhamba endaweni yoko, okuthetha ukuqhubeka nokuhamba kodwa ngesantya esicotha kakhulu.

Uncedo lwezandla

Abantu ngabanye baya kuba befumene oko kubasebenzelayo malunga nezihlangu, iibhutsi, iikawusi, njl., kwiintsuku zoqeqesho ezinde ukukhusela amadyunguza kunye nokulimala. Kucetyiswa ukuba uzame iindlela ezahlukeneyo, ezibandakanya:

  • Iteyiphu yezemidlalo
  • Iiphedi zebhloko ye-blister
  • Amachaphaza
  • Izixhobo
  • I-Wicking kunye / okanye iikawusi eziphindwe kabini
  • Moleskin
  • Yima kuphawu lokuqala lokucaphuka ecaleni kohambo kwaye ugqirha unyawo ngeteyiphu, amabhanti amadyungudyungu, okanye nayiphi na indlela esebenza kakuhle.

Umzimba wakhelwe ukuhamba. Ukucwangcisa kunye uqeqesho ngokufanelekileyo ngaphambi kokuthatha umgama omde okanye ukuhamba ngeentsuku ezininzi kuya kuqinisekisa i-marathon ekhuselekileyo neyonwabisayo.


Hamba Ngcono, Uphile Ngcono


Ucaphulo

UDe Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Iimpembelelo zehempe yelaphu elinomswakama kwi-physiological and perceptual responses ngexesha lokuzilolonga ngokukrakra ekushiseni. I-ergonomics esetyenzisiweyo, i-45 (6), i-1447-1453. doi.org/10.1016/j.apergo.2014.04.006

Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Iingxabano ezijikeleze i-high-protein yokutya: i-satiating effect kunye nempilo yezintso kunye nethambo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

Kubantu abaqala ukuphakamisa iintsimbi, iiyunithi zeemoto zibalulekile kwintshukumo yemisipha. Ngaba ukwakha iiyunithi ezininzi zeemoto kunceda ukwakha amandla kunye nokugcina ubunzima bezihlunu?

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

Iiyunithi zeeMoto

Iiyunithi zeemoto zilawula izihlunu zamathambo kwaye zingamandla emva kwayo yonke intshukumo yomzimba. (C J. Heckman, Roger M. Enoka 2012)
Oku kuquka iintshukumo zokuzithandela ezifana nokuphakamisa iintsimbi kunye neentshukumo ezinganyanzelekanga ezifana nokuphefumla. Xa uphakamisa izinto kunye neentsimbi, umzimba uqhelana neemfuno zeyunithi yemoto, okuthetha ukuba abantu kufuneka baqhubeke bebonyusa ubunzima ukuze baqhubele phambili.

  • Ukuphakamisa iintsimbi rhoqo kuqeqesha umzimba ukuba wenze iiyunithi zeemoto ezininzi kunye namandla.
  • Izikhokelo ngokubanzi zincoma ukuphakamisa iintsimbi kuwo onke amaqela emisipha ezimbini ukuya kwezintathu iintsuku ezingalandelelanayo ngeveki.
  • Ukuhambelana kunceda ukugcina ubunzima bemisipha.
  • Ukuqhubela phambili rhoqo kwandisa umngcipheko we-plateauing.

Ziziphi

Ukuzilolonga kwandisa ukomelela kwezihlunu zomzimba, ngoxa ukuhlala kunye nokungenzi nto kuwenza buthathaka. Iyunithi yemoto yiseli yemithambo-luvo enye/neuron ebonelela ngemithambo-luvo ukuba ingabikho kwiqela lemisipha yamathambo. I-neuron ifumana imiqondiso ebuchotsheni evuselela yonke imicu yezihlunu kuloo yunithi yemoto ukuvelisa intshukumo.

  • Izihlunu ziquka iindidi ezahlukeneyo zefiber.
  • Zidityaniswe emathanjeni anezicubu ezixhumeneyo, ezinamandla kunezihlunu.
  • Iiyunithi ezininzi zeemoto zisasazwa kuwo wonke umsipha.
  • Iiyunithi zeemoto zinceda ukuqinisekisa ukuba amandla okunciphisa imisipha asasazeka ngokulinganayo kuwo wonke umsipha.
  • Iiyunithi zeemoto zinobukhulu obahlukeneyo kwaye zisebenza ngokwahlukileyo kuxhomekeke apho kwaye zenza ntoni.
  • Iiyunithi zeemoto ezincinci zinokugcina iintsinga ezintlanu okanye ezilishumi kuphela. Umzekelo, ukuqhwanyaza okanye ukusezela.
  • Iiyunithi zeemoto ezinkulu zinokubandakanya amakhulu eentsinga zezihlunu zokujinga okanye ukutsiba iintshukumo.

Indlela abasebenza ngayo

Inani leeyunithi ezenziweyo lixhomekeke kumsebenzi. Ukuqina kwemisipha eqinile kufuna ngaphezulu. Nangona kunjalo, iiyunithi ezimbalwa ziyafuneka ukufezekisa intshukumo yabantu abachitha umgudu omncinci.

Ikhontrakthi

  • Xa iyunithi ifumana umqondiso ovela ebuchotsheni, imicu yezihlunu iyafinyela ngaxeshanye.
  • Amandla avelisiweyo axhomekeke ekubeni zingaphi iiyunithi ezifunekayo ukuphumeza umsebenzi. (Purves D. et al., 2001)
  • Umzekelo, ukuchola-chola izinto ezincinci njengepeni kunye nephepha kufuna iiyunithi ezimbalwa kuphela ukuvelisa amandla afunekayo.
  • Ukuba uthatha i-barbell enzima, umzimba udinga iiyunithi ezininzi kuba kufuneka amandla amaninzi ukuphakamisa umthwalo onzima.
  • Umzimba unokuvelisa amandla amaninzi kunye nezihlunu ezomeleleyo.
  • Oku kwenzeka xa uphakamisa iintsimbi rhoqo kwaye ulayisha ngokugqithiseleyo izihlunu ezinobunzima obuninzi kunokuba zikwazi ukuphatha.
  • Le nkqubo yaziwa njengokuziqhelanisa.

U lungiso

Injongo yokuphakamisa iintsimbi kukucela umngeni kwizihlunu ukuze ziqhelane nomngeni omtsha kwaye zikhule ngamandla kunye nobunzima. Iiyunithi zeemoto ziyinxalenye enkulu yenkqubo yokulungelelanisa. (UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. 2017)

  • Xa uqala uqeqesho lobunzima, ingqondo ithatha iiyunithi ezininzi ngalo lonke ixesha isihlunu sithotywa. (Pete McCall. IBhunga laseMelika lokuzilolonga. 2015)
  • Njengoko abantu beqhubeka nokusebenza, amandla abo okuvelisa amandla amaninzi ayanda kwaye iiyunithi zisebenza ngokukhawuleza.
  • Oku kwenza iintshukumo zisebenze ngakumbi.
  • Abantu ngabanye banokunyusa ukuqeshwa kweyunithi yemoto ngokuqhubeka benyusa umngeni wobunzima kwizihlunu zabo.
  • Uphuhliso luyadala inkumbulo yentshukumo.
  • Ubudlelwane phakathi kwengqondo, izihlunu, kunye neeyunithi zeemoto zisekwe nokuba umntu uyayeka ukusebenza. Iindlela zisekho nokuba umntu uthatha ixesha elingakanani na.
  • Xa ubuyela kwi uqeqesho, umzimba uya kukhumbula indlela yokukhwela ibhayisekile, ukwenza i-bicep curl, okanye i-squat.
  • Nangona kunjalo, izihlunu aziyi kuba namandla afanayo njengoko amandla kufuneka akhiwe kwakhona kunye nokunyamezela okunokuthi kulahlekile.
  • Yinkumbulo yentshukumo eseleyo.

UQeqesho loMkhosi kunye noNyango lweChiropractic: Ukwandisa ukusebenza


Ucaphulo

Heckman, CJ, & Enoka, RM (2012). Iyunithi yemoto. IPhysiology eBanzi, i-2 (4), i-2629-2682. doi.org/10.1002/cphy.c100087

Purves D, Augustine GJ, Fitzpatrick D, et al., Abahleli. (2001). Inzululwazi yemithambo-luvo. Uhlelo lwesi-2. I-Sunderland (MA): iSinauer Associates; 2001. Iyunithi yeeMoto. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK10874/

UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. (2017). Indlela Isihlunu Esikhula Ngayo (Inzululwazi Yokuzilolonga, Umba. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/

Pete McCall. IBhunga laseMelika lokuzilolonga. (2015). Izinto ezili-10 ozaziyo malunga neeFayibha ze-Muscle (iNzululwazi yoMthambo, umba. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/

Lungisa kakuhle umthambo wakho wokuHamba: Yandisa ubude bexesha okanye ubunzulu!

Lungisa kakuhle umthambo wakho wokuHamba: Yandisa ubude bexesha okanye ubunzulu!

Kubantu abagqibe ekubeni baqalise ukwenza umthambo wokuzilolonga nempilo, ukuhamba yindawo entle yokuqalisa. Ngaba ukucwangcisa ishedyuli yomthambo wokuhamba kunokunceda abantu bagcine inkqubo yokomelela kunye nokuphucula ukunyamezela kunye nesantya esikhawulezayo?

Lungisa kakuhle umthambo wakho wokuHamba: Yandisa ubude bexesha okanye ubunzulu!

IShedyuli yoCwangciso lokuHamba umthambo

Ngelixa naliphi na inani lokuhamba linceda impilo, abantu banokunyusa izibonelelo ngokuhamba ngaphezulu ngeveki okanye ngokunyusa isantya. Ukuhamba ngokukhawuleza kwemizuzu engama-30 ngosuku, iyonke imizuzu eyi-150 ngeveki, kucetyiswa ziingcali zempilo ukunciphisa imingcipheko yesifo sentliziyo, isifo sohlangothi, isifo seswekile kunye nezinye iimeko. (Amaziko oLawulo noThintelo lweZifo. 2022)

  • Abantu abaneemeko zempilo eziqhubekayo kufuneka bathethe nogqirha wabo ngaphambi kokuba baqalise nayiphi na inkqubo entsha yomthambo.
  • Abaqalayo bakhuthazwa ukuba bagxininise ekusebenziseni ukuhamba ngendlela efanelekileyo kunye nobuchule bokuphucula ngokuthe ngcembe amandla kunye nokunyamezela.
  • Ukunyuka kwexesha okanye ukuqina kunokunceda ukuba ukulahleka kwesisindo kuyinjongo.
  • Ukuphucula ukutya kwakhona kuyimfuneko kwiziphumo ezilungileyo.
  • Abantu ngabanye banokwakha imikhwa ephilileyo yokuhamba ngokulandela umkhondo.

kwiShedyuli

lokuhlola

  • Abantu ngabanye banokuhamba ngaphandle, ngaphakathi, okanye kwi-a yokunyathela.
  • Nxiba izihlangu ezifanelekileyo zemidlalo kunye nempahla.
  • Jonga ukuma kokuhamba.
  • Hamba ngesantya esilula imizuzu embalwa ngaphambi kokuthatha isantya.

IVeki yokuqala

Umzekelo wendlela ishedyuli yomthambo enokujongeka ngayo, kodwa kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo ukuze enze isicwangciso somthambo somntu ngamnye.

  • Qala ngokuhamba ngemizuzu eyi-15 ngesantya esilula.
  • Hamba iintsuku ezintlanu kwiveki yokuqala.
  • Ukwakha umkhwa onempilo yinjongo, ngoko ke ukuhambelana kubalulekile.
  • Yandisa iintsuku zokuphumla, njengokwenza iintsuku ezi-3 nezi-6 zokuphumla.
  • Injongo yeveki - 60 ukuya kwi-75 imizuzu

Iveki yesibini

  • Yongeza imizuzu emihlanu, ngoko ixesha lokuhamba landa ngokuthe ngcembe.
    Okanye, abantu banokundisa ngakumbi ngeentsuku ezithile, balandelwe lusuku lokuphumla.
  • Injongo yeveki - 80 ukuya kwi-100 imizuzu

IVeki yesiThathu

  • Yongeza eminye imizuzu emihlanu ngeseshoni nganye, ngoko ukuhamba kwandisa ukuya kwimizuzu engama-25.
  • Injongo yeveki - 100 ukuya kwi-125 imizuzu

IVeki yesine

  • Yongeza enye imizuzu emihlanu ukwandisa uhambo ukuya kwimizuzu engama-30.
  • Injongo yeveki - 120 ukuya kwi-150 imizuzu

Abantu abafumana nayiphi na iveki inzima bayacetyiswa ukuba baphinde loo veki endaweni yokongeza ixesha de bakwazi ukuqhubela phambili ngokwemvelo. Nje ukuba ukwazi ukuhamba imizuzu engama-30 ngexesha ngokukhululekileyo, abantu balungele iindlela ezahlukeneyo zokuzilolonga ukuze bongeze amandla kunye nonyamezelo. Isicwangciso sokuhamba ngeveki sinokubandakanya:

  • Ukuhamba ixesha elide
  • Ukuhamba ngoxinzelelo oluphezulu
  • Ukuhamba ngokukhawuleza ukwakha

Umqali wokuhamba ngesantya

Injongo yomntu ngamnye kufuneka ibe kukuhamba ngokukhawuleza ukuze afumane umthambo ophakathi. Obu bubunzulu obunxulunyaniswa nezona zibonelelo zempilo zininzi.

Ukuhamba ngokukhawuleza kufuneka uzive ngathi:

  • Ukuphefumla kunzima kunesiqhelo.
  • Ukwazi ukuqhuba incoko epheleleyo ngelixa uhamba.
  • Hayi ngaphandle komphefumlo. (Siti Ruzita Mahmod et al., 2018)
  • Ukuba isantya siyacotha kwaye nesantya sentliziyo sisezantsi kwiiveki zokuqala, oku kuqhelekile.
  1. Injongo yokuqala kukuhamba i-30 ukuya kwimizuzu engama-60 ngosuku ngaphandle kokulimala.
  2. Ukongeza isantya kunye nokuqina ngokuthe ngcembe.
  3. Ukuhlala ungaguquguquki ekuhambeni rhoqo ngaphambi kokuzama ukuhamba ngokukhawuleza nangaphezulu.
  4. Ukusebenzisa ukuhamba ngendlela efanelekileyo kunye nokunyakaza kwengalo kuya kunceda ukuhamba ngokukhawuleza.
  5. Ukunciphisa umngcipheko wokulimala, ngokuthe ngcembe ukwandisa ubude bokuhamba okanye isantya, ukutshintsha kuphela icandelo elinye ngexesha.

Abantu banokucinga ngokujoyina iqela lokuhamba okanye iklabhu ukuze kubekho abanye abahamba nabo kunye nenkuthazo yokugcina ukuhamba rhoqo.


Ukuzivocavoca kweKhaya lokuNceda iintlungu


Ucaphulo

Amaziko oLawulo noThintelo lweZifo. (2022). Mngakanani Umsebenzi WoMzimba ofunwa ngabantu abadala? Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/adults/index.htm

Amaziko oLawulo noThintelo lweZifo. (2022). Umlinganiselo woMsebenzi woMzimba. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/index.html

Amaziko oLawulo noThintelo lweZifo. (2022). UJoliso lweNtliziyo ekujoliswe kuyo kunye nokuqikelelwa kweNtliziyo ePhezulu. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Iziphumo zokuzilolonga kwentliziyo eyongeziweyo kwisantya sokuthetha kunye noqikelelo lokuqina komthambo kusetyenziswa uvavanyo lwentetho yokubala. Ijenali yesayensi yonyango lomzimba, 30 (7), 933-937. doi.org/10.1589/jpts.30.933

Yenza iMindset yokuPhila okuphumelelayo ngezi zicwangciso

Yenza iMindset yokuPhila okuphumelelayo ngezi zicwangciso

Kubantu abaziva bengenamdla wokuzilolonga kunye nokuzilolonga ngaba ukuphuhlisa ingqondo yokomelela kunokunceda ukuphucula nokugcina inkuthazo?

Yenza iMindset yokuPhila okuphumelelayo ngezi zicwangciso

Fitness Mindset Motivation

Ukufunda ukwenza umthambo njengenxalenye yendlela yokuzilolonga rhoqo kunokuba nempembelelo enkulu kwimpilo nakwintlalontle. Ekuqaleni, abantu ngabanye bangaphakathi, kodwa njengoko ixesha lihamba, iibhloko zengqondo zinokuphazamisana nenkuthazo yokuzilolonga. Ukuguquguquka kunye nawe kunye nokufaneleka / iinjongo zempilo yinxalenye yenkqubo, kwaye ukoyisa iibhloko zengqondo kungundoqo ekugcineni ukukhuthaza. Konke malunga nokudala ukufaneleka kwengqondo ukugcina ukuzithemba kunye nokukhuthaza kwaye ujabulele izibonelelo zokuzilolonga rhoqo.

Ukuziva Udiniwe

Xa uziva udiniwe, umntu ngamnye kufuneka azibuze ukuba kukudinwa ngokomzimba na ngokwasengqondweni. Ukuba ukudinwa akubangelwa kukungalali, ukugula, okanye umsebenzi onzima ngokwasemzimbeni, kusenokwenzeka ukuba kukudinwa engqondweni. Ukudinwa engqondweni ngokufuthi kunokuvakala emzimbeni, yaye elona nyango licetyiswayo kukwenza umthambo. Amaxesha amaninzi, xa umntu eqala ukusebenza kwaye wongamele ukudinwa kwengqondo, uziva engcono. (UJuriena D. de Vries et al., 2016) Ukuzilolonga rhoqo kunokunyusa amanqanaba amandla kwaye kushiye umzimba ungadinwa kangako. (UBryan D. Loy et al., 2013) Nangona kunjalo, abantu kufuneka baqinisekise ukuba kukho ixesha elaneleyo lokubuyisela kunye nokubuyisela umzimba emva kokusebenza.

UkuZithetha

Ngamanye amaxesha kukho ilizwi elincinci elithi thatha usuku okanye wenze umsebenzi olula. Kulungile ukuba bhetyebhetye, kodwa amaxesha amaninzi, abantu kufuneka bakulungele ukumelana namazwi okutsiba-ukuzilolonga kwaye bahlale bekhuthazekile.

Susa imiqobo

  • Susa imiqobo enokukuphazamisa ekwenzeni umthambo.
  • Yiba nezixhobo zokuzilolonga kunye nexesha lokuzilolonga licwangciswe kwangaphambili ukuze kungabikho ingcinga yesibini.
  • Ukuba indawo enyiniweyo ingumba, fumana izixhobo ezixineneyo njengentambo yokutsiba engenantambo engadingi gumbi lininzi.

Musa ukuvumela ukuThatha ukuPhumla

  • Abantu abaceba ukwenza umthambo emva kwesikolo okanye emsebenzini akufuneki bagoduke, bahlale phantsi, baphumle ukubukela umabonwakude ngaphambi kokuba basebenze.
  • Abantu abasenokufuna utshintsho ukuze bazilolonge kufuneka bazame into ethambileyo kodwa esebenzayo, njengokuzolula okanye ukwenza umsebenzi olula.
  • Abantu abenza umthambo kusasa kufuneka banxibe iimpahla zabo zokuzilolonga ngoko nangoko, ukuze bangakwazi ukuqikelela okwesibini kwaye baqhubeke nomsebenzi wabo.
  • Zikhumbuze ngezizathu zokuzibophelela kwimithambo.

Uphando lubonisa ukuba ukusebenzisa umntu wesibini ukuthetha yedwa kunokunceda ukugcina inkuthazo. Ukuzikhuthaza ngamabinzana anje ukuba unokwenza oku, unayo le, okanye uza kufezekisa iinjongo zakho zempilo kuphucula amathuba okufumana isiphumo oyifunayo. (Sanda Dolcos, Dolores Albarracin. 2014)

Yilwa Ngokuthandabuza

Qala ngamanyathelo amancinci. Buza ukuba amathandabuzo ayakuthintela na ukuba uqalise. Ukuba amathandabuzo aqala ukuvela:

Cela Uncedo

  • Umntu osebenza naye, umhlobo, okanye iqabane linokunceda ukuvuselela inkuthazo.
  • Baxelele ngemiceli mngeni yokubambelela kwimithambo.
  • Bacele ukuba bazilolonge kunye.

Yenza Okunokwenzeka

  • Ukuba ukusebenzela imizuzu engama-30 kunzima kakhulu, ungakhathazeki ngako.
  • Hamba ixesha elide kangangoko kwaye uzame ngakumbi kwixesha elizayo.
  • Yigcine ilula kwaye ibale. (UMargie E. Lachman et al., 2018)

Chaza ngokutsha uMthambo

  • Ukuzilolonga kunokuziva ngathi ngumsebenzi, kodwa akunyanzelekanga ukuba kube njalo.
  • Umzekelo, abantu abahleli okanye beme imini yonke banokusondela kwi-workout njengemizuzu engama-30 ukuphuma nokujikeleza.
  • Okanye, emva kokuba abantwana bazinze, lixesha lokuba uzenzele into kwaye usebenzise uxinzelelo kude.

Izikhumbuzi ezisempilweni

  • Bhala amanqaku akhuthazayo okuqina kwengqondo kwaye uwabeke apho aya kubonwa rhoqo.
  • Ezi zinokuba ziinjongo zokuzilolonga; umzekelo, ndiza kusebenzisa imizuzu engama-30 kuba ndifuna amandla amaninzi, ukulala okungcono, amandla, njl.

Qeqesha Ingqondo Ukuzilolonga

Xa umba uyintshukumisa, ingqondo ifuna ukuqiniseka ukuba yenza umthambo. Indlela yokusebenzisa izakhono zokucinga ngengqondo:

imivuzo

  • Xa ugqiba umthambo, imivuzo inokunceda.
  • Umthambo unemivuzo yawo – amandla angakumbi, umoya ophucukileyo, isiqabu soxinzelelo, kunye nokunciphisa umngcipheko wesifo.
  • Mhlawumbi ipere entsha yezihlangu, ii-earbuds okanye i-headphones, izixhobo zokuzilolonga, okanye i-massage iya kwandisa inkuthazo.

Yenza isivumelwano

  • Qhubeka uzilolonga ngalo naliphi na ixesha, kwaye ukuba umnqweno wokuyeka usekhona, yiyeke.
  • Izihlandlo ezisithoba kwi-10, abantu baya kuqhubeka.

Yenza ngathi

  • Ukwenza ukholo kunokukhuthaza ukufaneleka kwengqondo.
  • Ukwenza ngathi ugqatso, okanye kwimuvi, nantoni na eyenza umzimba ufune ukuhamba.

Zibekele Usukelo onokulufikelela

  • Ukwenza usukelo olunzima kunokuvelisa uloyiko lokungakwazi ukulufikelela.
  • Jolisa kwiinjongo ezincinci ezifikelelekayo ezihamba kunye nenjongo enkulu ngokubanzi.
  • Ngaloo ndlela, kukho uloyiso olungakumbi, yaye intshukumisa yokuqhubeka ushukuma iyagcinwa.

ukhuphiswano

  • Ukhuphiswano olunempilo lunokuba yinkuthazo enkulu.
  • Ukukhuphisana nawe ngamaxesha akhawulezayo, iintsimbi ezinzima, okanye amaza amaninzi kunokugcina impembelelo iqhubeka.
  • Imidiya yoluntu kunye neeapps zokukhuphisana nosapho kunye nabahlobo nazo zinokunceda.

yomfanekiso

  • Iimbaleki zisebenzisa ubuchule bokubukela umdlalo, umdlalo, kunye netumente ukuze bazilungiselele kwaye balungele ukwenza oko bebekwenza.
  • Abantu ngabanye banokwenza into efanayo ngokuzibona besenza umthambo ukusuka ekuqaleni ukuya ekupheleni.
  • Yiba nombono wokuzilolonga kunye nempumelelo yokugqiba, kwaye wenze ukuba kwenzeke. (UFritz Renner et al., 2019)

Sebenza Izinto

  • Ukuzivocavoca kunika ixesha lokucamngca lokucinga ngeengxaki kunye nemingeni.
  • Sebenzisa ixesha lokuzilolonga ukujongana neengxaki kwaye uphinde ugxininise izicwangciso zokuzisombulula.

Inkqubo Iinjongo

  • Ukukhetha iinjongo ezithile eziyinxalenye yenkqubo yokuzilolonga, njengokusebenza ngamaxesha angama-3-4 ngeveki, kuyacetyiswa xa kuthelekiswa nokusebenzisa iinjongo zesiphumo, njengokulahlekelwa iipounds ezilishumi.
  • Iinjongo zesiphumo zinokuphuma kulawulo lomntu; endaweni yoko, gxininisa kumanyathelo okuphumeza iinjongo, ezinciphisa uxinzelelo kwaye yindlela elawulwayo yokusebenza. (UKylie Wilson uDarren Brookfield. 2011)

Ukutshintsha indlela yokuphila ukuquka umthambo akukho lula. Elona nyathelo libalulekileyo kukuba nesimo sengqondo esifanelekileyo. (UMargie E. Lachman et al., 2018) Ukucinga ngomthambo njengesinyanzeliso kuya kutyhafisa inkuthazo. Endaweni yoko, yenza ingqondo yokuqina ukuze uphathe umthambo njengekhefu kulo lonke uxinzelelo kunye nomvuzo we ingqondo nomzimba kubomi obunempilo.


Ukuzivocavoca kweKhaya lokuNceda iintlungu


Ucaphulo

de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Zilolonge njengongenelelo lokunciphisa ukudinwa okuNxulumene nokuFundisa phakathi kwaBafundi beDyunivesithi: Uvavanyo oluLawulwayo lwe-Arm-Arm ezimbini. PloS enye, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137

UBryan D. Loy, uPatrick J. O'Connor kunye noRodney K. Dishman (2013) Umphumo wokuzivocavoca omnye kumandla kunye nokukhathala uthi: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta, Ukukhathala: i-Biomedicine, iMpilo kunye nokuziphatha, i-1 :4, 223-242, DOI: 10.1080/21641846.2013.843266

I-Dolcos S, i-Albarracin D. (2014). Intetho yangaphakathi yommiselo wokuziphatha: Iinjongo kunye nokusebenza komsebenzi zomelela xa uthetha nawe njengoWe. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.

Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). Xa abantu abadala bengazilolongi: Iindlela zokuziphatha zokwandisa uMsebenzi woMzimba kwi-Sedentary Middle-Aged kunye nabadala abadala. Ukuqaliswa kokuguga, i-2 (1), igy007. doi.org/10.1093/geroni/igy007

Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Imifanekiso yengqondo "njengesandisi senkuthazo" ukukhuthaza imisebenzi. Uphando lokuziphatha kunye nonyango, 114, 51-59. doi.org/10.1016/j.brat.2019.02.002

UKylie Wilson kunye noDarren Brookfield (2009). Isiphumo sokuSetwa kweNjongo kwiNkuthazo kunye nokuBambela kwiNkqubo yokuSebenza kweeVeki eziNtanda, iJenali yaMazwe ngaMazwe yezeMidlalo kunye neNgqondo yoMthambo, 7: 1, 89-100, DOI: 10.1080 / 1612197X.2009.9671894

Yintoni Oyaziyo NgokuQeqesha okuPhakamileyo kweNqanaba lokuQala El Paso, TX.

Yintoni Oyaziyo NgokuQeqesha okuPhakamileyo kweNqanaba lokuQala El Paso, TX.

I-chiropractic ingaphezulu nje kokutshintshwa kwamagqabi. Yilonyango lomzimba wonke olungabandakanya ukuxhaswa kwempilo, ukuguqulwa kokutya, kunye nokutshintsha indlela yokuphila equka umthambo. Ngokufumana isigulane ukuba sithathe amanyathelo athile, ii-chiropractors zibenza bathathe inxaxheba ebalulekileyo ekuphiliseni kwabo.

Ukuzivocavoca kubalaseleyo kungekhona nje ukuphilisa kodwa kunye nokuthintela ukulimala kunye neemeko ezithile zempilo. Ukuzilolonga rhoqo kunceda ukunciphisa ubunzima, ukuphucula ukuguquguquka, ukushukuma, kunye nokulinganisela, ukwakha izihlunu, kunye nokwandisa amandla. Noko ke, abantu abaninzi abawenzi ngokwaneleyo umthambo. Esona sizathu siphambili abasinika sona kukuba abanalo ixesha. Kukho indlela yokuzilolonga, nangona kunjalo, enokufumana iziphumo ezimangalisayo ngemizuzu nje eyi-12 ngosuku okanye ngaphantsi: Uqeqesho lweXesha eliPhezulu, okanye iHIIT.

Yintoni i-HIIT?

Uqeqesho oluphezulu lwekhefu yindlela yokuzivocavoca ebandakanya ukutshintshisana kwamacandelo omsebenzi ophezulu kunye nomsebenzi ophantsi.

Emva kokufudumala kwemizuzu emi-2, ungazama nayiphi na kwezi I-HIIT:

  • Sprint ngomzuzu we-1, hamba imizuzu emi-2, phinda amaxesha amaninzi
  • Kwibhayisekile emileyo, nyonyoba ngokukhawuleza kangangoko unako kangangemizuzwana engama-30, emva koko ucothise malunga nomzuzu omnye kwaye uphinda izihlandlo ezininzi.
  • Tsiba intambo, ixesha eliphindwe kabini kwimizuzwana engama-30, emva koko utsibe-uhambe umzuzu omnye.

Into eyenza i-HIIT ibe nomtsalane kwizigulana ezininzi kukuguquguquka kwayo. Izigulana ziyakwazi ukuziqhelanisa nawo nawuphi na umsebenzi wokuzilolonga ezithanda ukuwenza. Ikwasebenza ngokukhawuleza kuneendlela ezininzi zokuzilolonga. Apho uninzi lwemithambo kufuneka lwenziwe iyure okanye ngaphezulu, iHIIT ifuna kuphela malunga nemizuzu eli-15 ukuya kweli-12, kwaye ibonelela ngemithambo ye-cardio ebalaseleyo, ngoko iyanceda ekwandiseni imetabolism.

Kwiiveki ezimbalwa, izigulane ziya kubona ukuphuculwa okubonakalayo, kubandakanywa ukulahleka kwesisindo, ukunyuka kokunyamezela, kunye namandla amaninzi. Ayifuni izixhobo ngaphandle kokuba isigulane sifuna ukusebenzisa ibhayisekile, i-kettlebell, intambo yokutsiba, okanye ezinye izixhobo zokuphucula ukusebenza kwazo. Isigulane kwakhona sihlala silawula ngokupheleleyo. Banokugqiba inqanaba lokuzilolonga kunye nokuqina okufanelekileyo kubo.

Ukuqeqeshwa kwexesha eliphakamileyo eliphezulu el paso tx.

 

Iinzuzo ze-HIIT

I-HIIT ineenzuzo ezininzi ezinkulu, kubandakanya ukwehla kobunzima obucacileyo kunye nezinto ezinxulumene nokomelela. Intetho ka-2012 kwiEuropean Society of Cardiology yatyhila enye ingenelo. Lolonga isebenze i-enzyme, i-telomerase, ethoba inkqubo kwakhona. I-HIIT ivuselela ukukhululwa kwe-telomerase ngelixa inciphisa ukubonakaliswa kwe-p53, iprotheni ekhuthaza ukuguga kwangaphambili, ngexesha elifanayo.

Ngamanye amazwi, i-HIIT inokunceda ukucotha okanye ukubamba inkqubo yokuguga. Ezinye ezijoliswe kulutsha ngeenzuzo ze-HIT ziquka:

  • Ukuphucula ithoni
  • Amandla amaninzi
  • Isikhumba esinamandla
  • Amanqatha omzimba ophantsi
  • Ukwandisa libido
  • Ngaphantsi imibimbi

I-HIIT inokunceda ukulungelelanisa amahomoni athile emzimbeni afaka isandla kwimikhwa yokutya engafanelekanga (njengokutya koxinzelelo) kunye nokuzuza ubunzima. Ihomoni i-leptin kunye ne-ghrelin zinoxanduva lobunzima. I-Ghrelin, ihomoni yendlala, ihlala inoxanduva lokukunika i-munchies kwaye ibangele ukunqwenela ukutya okunetyuwa, okuswiti, kunye nokuqhotsiweyo. ILeptin yihomoni elumkisa umzimba wakho xa unokutya okwaneleyo. Inika loo mqondiso opheleleyo. Xa ezi hormone zimbini zingasebenzi ngendlela ebekufanele ngayo, oko kunokubangela ukutyeba kakhulu nezinye iingxaki.

Ukuhlala usempilweni kwaye usempilweni kubalulekile ukugcina umzimba usempilweni kunye nomqolo. Yiyo loo nto ii-chiropractors zihlala zincoma i-HIIT. Kuyanceda ukwenza umzimba ube sempilweni kwaye ulungele ukuba xa kuvela iingxaki, unokuba negalelo elikhulu ekuziphiliseni. Ukuba ufuna ukulahla iipounds ezimbalwa okanye ufuna ukufaneleka ngakumbi, thetha ne-chiropractor yakho malunga ne-HIIT kwaye ufumane iziphumo ngokukhawuleza.

I-Chiropractic edibeneyo kunye neRehab