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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.


Umatshini wokubhexa: Ukuzilolonga koMzimba okuneMpembelelo ePhantsi

Umatshini wokubhexa: Ukuzilolonga koMzimba okuneMpembelelo ePhantsi

Ngaba umatshini wokubhexa ungabonelela ngokuzilolonga umzimba wonke kubantu abafuna ukuphucula ukomelela?

Umatshini wokubhexa: Ukuzilolonga koMzimba okuneMpembelelo ePhantsi

Iqela labantu lizilolonga kwindawo yokuzivocavoca lisebenzisa umatshini wokubhexa kunye. Umbono wecala lomdlali wezemidlalo osebenzisa umatshini wokukhwela kwiziko le-CrossFit. Intombazana enezihlunu kunye nendoda edlalayo basebenza kwi-simulator yoqeqesho kwindawo yokuzivocavoca yeCrossFit.

Umatshini wokukhwela

Namhlanje, oomatshini bokubheqa baziwa ngokubanzi njengezixhobo zokomelela. Zinokufumaneka kwiindawo zokujima, kumaziko okuzilolonga, unyango lomzimba, kunye neeklinikhi zokuvuselela ezemidlalo. Ukubheqa kunempembelelo ephantsi, evumela ulawulo lokuhamba kunye nesantya, kwaye kuyacetyiswa ukuba kubuyiselwe ngokusebenzayo. Ngamanye amaxesha kuyacetyiswa ukuba kwenziwe umthambo kubantu abanezigaba zokuqala ze-osteoarthritis.

benefits

Izibonelelo zibandakanya:

  • Ukukrola kukuzilolonga umzimba wonke okomeleza amaqela amakhulu emisipha ezingalweni, emilenzeni, nasembindini kwaye kwandisa ukunyamezela kwentliziyo.
  • Umzimba ophezulu kunye nophantsi usetyenziswa kwi-stroke nganye.
  • Yomeleza kunye neetoni izihlunu.
  • Ukubheqa kutshisa iikhalori ezibalulekileyo ngaphandle kokubeka uxinzelelo olongezelelweyo kumalungu.
  • Ukuphucula ukunyamezela kunye nempilo yentliziyo kunye nemiphunga.

Ukufaneleka kwentliziyo

Ukubheqa ngumsebenzi onqabileyo obandakanya amandla kunye nonyamezelo. Yimithambo eyonyusa izinga lokubetha kwentliziyo kunye neoksijini yomzimba, iphucula ukomelela kwentliziyo. (Hansen RK, et al. 2023Ngokuqhubekayo, intshukumo enesingqi, eyandisa ukusetyenziswa kweoksijini, ukubheqa kuphucula ukukwazi kwentliziyo nemiphunga ukubonelela ngeoksijini emzimbeni kunye nokusebenza kukunyamezela kwezihlunu.

Ukuzilolonga ngomzimba opheleleyo

Ukuzilolonga ukukrola kukuzilolonga okugcweleyo okugcweleyo okusebenzayo ngaxeshanye kwiindawo ezininzi zomzimba kunye namaqela emisipha, ngakumbi iingalo, umva, umbindi kunye nemilenze. Intshukumo ihambisa amaqela amakhulu emisipha kuluhlu olupheleleyo lokushukuma, ukukhuthaza ukuguquguquka kunye nokuphuculwa kwethoni yemisipha elungile kubantu abanengxaki yokuzivocavoca okuthwala ubunzima njengokubaleka. Ukubheqa kunokuphucula iziphawuli zomzimba, ngokuxhomekeke kukuqina komthambo kunye nokugcinwa kwendawo yesantya sentliziyo.

Joint-Friendly

Ukubheqa ngumsebenzi onempembelelo ephantsi, eyenza kube lula kumalungu kwaye ifanele abantu abanenkxalabo edibeneyo okanye abo bafuna umthambo ohambelana ngokudibeneyo. Ukuzilolonga kubandakanyeka ezona zihlunu ezinkulu ngendlela ephantsi-impembelelo ngaphandle kokubethelwa kwamalungu okanye ukujikeleza ngokugqithiseleyo.

Ukutsha kweeKhalori

Ukubheqa inokuba yindlela efanelekileyo yokutshisa iikhalori. I-cardiovascular and resistance training indibaniselwano yenza kube sisixhobo esisebenzayo sokulawula ubunzima kunye nokwehla kobunzima. Ukutshintshana phakathi kokuqina okuphezulu kunye nokusezantsi kunokuphucula ukuvutha kwekhalori ngexesha nasemva kweseshoni yokuzivocavoca ukusuka kusetyenziso olugqithileyo lwe-oxygen emva kokuzivocavoca (EPOC), ekwabizwa ngokuba yi-afterburn effect. (Sindorf, MAG et al., 2021)

Iphucula indlela yokuma

Ukugcina ukuma okunempilo kunika izibonelelo ezininzi, ezinjengokuphucula amandla okuphefumla, ukuncedisa ekutyeni, kunye nokuthintela ukulimala. (UKim D, ngo-2015) Ukugwedla kunokuba ngumsebenzi osebenzayo ophucula amandla e-postural kunye nokwazisa kunye nokunciphisa iingozi zentlungu emva. Ukusebenza ngokufanelekileyo komqolo kuyadingeka ukuze kugwetywe ngokufanelekileyo, okukwanceda ukutsala amagxa ngasemva. I-hip flexors inceda ukwandisa ngexesha lesigaba sokuqhuba ngelixa amahlombe evulekile. Ubuchule obufanelekileyo bokubheqa bubandakanya:

  • I-Dorsiflexion yonyawo.
  • Ukolula umthambo we-Achilles.
  • Ukubandakanya i-tibialis.

Ndiyaqalisa

Ukubheqa akunzima kakhulu ukuba uqalise. Ukulandela iindlela ezabiwe ziingcali kuya kunceda ukuphucula amava kunye nokunciphisa umngcipheko nzakala.

Ukugcina Ukuma Okuthe Tye

  • Umva kufuneka ube ngqo kuyo yonke intshukumo.
  • Qhoboshela izihlunu ezingundoqo ukuze ugcine umva ekujikelezeni ngelixa ugoba emadolweni nasezinqeni ngexesha lokuhamba.
  • Oku kugcina umzimba ulungelelene, kuthintele ukwenzakala, kwaye kwenza umthambo usebenze ngakumbi.

Gcina Ulandelelwano lweStroke

Kukho iinxalenye ezine kulandelelwano:

  1. The kubamba – kuxa uhleli ngaphambili kumatshini uguqe ngamadolo akho neengalo zijonge ukubamba isiphatho.
  2. The qhuba -Linyathelo elilandelayo, elibandakanya ukutyhala eqongeni ngezithende zakho kwaye uqhube ngemilenze yakho ngelixa ubandakanya imilenze yakho, i-glutes, kunye nombindi. Ngexesha lokuqhuba, ufuna ukungqiyama ngasemva kancinci njengoko utyhala ngemilenze yakho ngelixa utsala isiphatho ukuya ezantsi kwembambo yekheji.
  3. The kugqiba - ncika umva kancinci ngelixa utsala isiphatho kwinqanaba elisezantsi lesifuba.
  4. The Ukubuyisela – wandise iingalo zakho phambili ngelixa ugoba isinqe ukuzisa i-torso phambili, usebenzisa imilenze yakho ukutsala umva kwindawo yokuqala.

Lungisa Ukuchasa Ngokufanelekileyo

Uninzi koomatshini bokubheqa banesethingi yokuxhathisa okuhlengahlengiswayo. Abaqalayo kufuneka baqale ngenqanaba eliphantsi lokuchasa ukugxila kubuchule obufanelekileyo kwaye banyuke ngokuthe ngcembe njengoko bekhululeka ngakumbi ukuze ukuchasana kunikeze umngeni ngaphandle kokunciphisa ifomu. Kumatshini wokubheqa, umntu ngamnye kufuneka azive ngathi udada ngokufanelekileyo phezu kwamanzi anemivumbo eyomeleleyo, enamandla ephindaphindwayo nangona kunjalo iireps ezininzi ngokuxhomekeke ekuzilolongeni.

Ukuphefumula

Ukuzilolonga kweAerobic kufuna ukuphefumla okufanelekileyo. Kunconywa ukuba uphefumle ngexesha lesigaba sokubuyisela njengoko uhambisa isihlalo phambili kunye nokukhupha ngexesha lesigaba sokuqhuba xa utyhala ngemilenze. Ukuphefumla ngokuvumelanisa kunye nentshukumo yokukhwela igcina ukuhamba kweoksijini, ngoko umzimba ugcina amandla kunye nemivimbo egudileyo.

Ukonzakala kweChiropractic yezoNyango kunye neKlinikhi yokuSebenza yamayeza

Njengayo nayiphi na inkqubo yokomelela, abantu kufuneka badibane nogqirha okanye ingcaphephe yempilo, ngakumbi ukuba kukho iimeko zempilo esele zikho okanye izinto ezixhalabisayo. KwiKliniki yeChiropractic yezoNyango kunye neFunctional Medicine, sigxininise kwinto ekusebenzelayo kwaye sizame ukwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo. Sigxininisa ekuphatheni ukulimala kwezigulane kunye neentlungu ezingapheliyo ze-syndromes ukwenza izicwangciso zokunyamekela zomntu eziphucula amandla ngokuguquguquka, ukuhamba, kunye neenkqubo zobuchule ezenzelwe umntu ngamnye. Ukusebenzisa indlela edibeneyo, injongo yethu kukukhulula intlungu ngokwemvelo ngokubuyisela impilo kunye nomsebenzi kumzimba ngokusebenzisa i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Ukuba olunye unyango luyadingeka, uDkt Jimenez uye wadibanisa kunye noogqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, kunye nabanikezeli be-premier rehabilitation ukubonelela ngonyango olusebenzayo olukhoyo.


Ukuzivocavoca okuPhambili kunye neentlungu zomqolo


Ucaphulo

Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Umthambo wokukrola wonyusa ukomelela kwentliziyo kunye nedayimitha ye-brachial artery kodwa hayi imiba yesiqhelo yomngcipheko we-cardiometabolic kwi-spinal cord-enzakeleyo. Ijenali yaseYurophu ye-physiology esetyenzisiweyo, i-123 (6), i-1241-1255. doi.org/10.1007/s00421-023-05146-y

Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Ukugqithiswa kwe-Oxygen emva kokuSebenza kunye ne-Substrate Oxidation Emva koQeqesho oluPhezulu lweThuba lokuQinisekisa: Iziphumo zokuPhathwa koBuyiselo. Ijenali yamazwe ngamazwe yenzululwazi yokuzilolonga, 14(2), 1151–1165.

UKim, D., Cho, M., Park, Y., & Yang, Y. (2015). Umphumo wenkqubo yokuzivocavoca yokulungiswa kwesimo kwiintlungu ze-musculoskelet. Ijenali yesayensi yonyango lomzimba, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791

Ukuvula Uncedo: Ukolulwa kweSihlalo kunye neentlungu zesandla

Ukuvula Uncedo: Ukolulwa kweSihlalo kunye neentlungu zesandla

Ngaba izolulo ezahlukeneyo zinokuba luncedo kubantu abajongana nesandla kunye neentlungu zesandla ngokunciphisa iintlungu kunye nokungonwabi ukuya kwiziphelo?

intshayelelo

Kwihlabathi eliqhutywa yiteknoloji, kuqhelekile ukuba abantu bafumane intlungu yesandla kunye nesandla ngexesha elithile ebomini babo. Izandla ziyinxalenye yeendawo eziphezulu zomzimba kwaye zisetyenziselwa imisebenzi eyahlukeneyo kunye nemisebenzi yonke imini. Iingalo zangaphambili zibonelela ngobudlelwane be-causal kunye nezandla kunye nezandla kwiindawo ezingaphezulu kuba zinika imisebenzi ebaluleke kakhulu yemoto kumzimba. Izandla zixhasa umzimba xa uphethe into; imisipha eyahlukeneyo, iigaments, i-tendon, kunye namalungu anceda isihlahla ngokushukuma kunye nokuguquguquka. Nangona kunjalo, xa ukulimala okanye ukunyakaza kwemihla ngemihla kuqala ukuchaphazela iingalo kwaye kubangele imiba ngezandla kunye nesandla, kunokuba nzima ukwenza imisebenzi elula kunye nefuthe elibi kwindlela yomntu yokuphila. Ngethamsanqa, kukho iindlela ezininzi zokunciphisa intlungu kunye nokukhathazeka kwesandla kunye nezandla. Inqaku lanamhlanje lijolise kwinto ebangela intlungu yesihlahla kunye nesandla, indlela yokuthintela iintlungu zesandla kunye nesandla ukuba zingabuyi, kunye nendlela ukudibanisa ezahlukeneyo kunokunceda ukunciphisa imiphumo efana nentlungu. Sixoxa nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya izizathu ezininzi ezikhokelela ekuphuhlisweni kwentlungu yesandla kunye nesandla. Sikwazisa kwaye sikhokela izigulane malunga nokuba iindlela ezahlukeneyo zolula kunye neendlela ezinokunceda ukunciphisa amathuba eentlungu zesandla kunye nesandla ekubuyeni. Sikwakhuthaza izigulana zethu ukuba zibuze ababoneleli bezonyango abanxulumene nabo imibuzo emininzi entsonkothileyo kunye nebalulekileyo malunga nokubandakanya olu luhlu kunye nobuchule kwiindlela zabo zemihla ngemihla ukuze baphile ubomi obunempilo. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.

 

Yintoni Ebangela Intlungu Yesandla Nesandla?

Ngaba uhlala uziva iintlungu okanye ukuqina esihlahleni sakho emva kokuchwetheza imini yonke kwikhompyuter okanye kwifowuni? Ngaba unengxaki yokubamba izinto ezandleni zakho? Okanye ngaba izandla zakho ziba buhlungu kangaphi xa ukuziphulula kubangela isiqabu sokwexeshana? Abantu abaninzi, kubandakanywa nabantu abadala, baye bafumana intlungu ngexesha elithile, kwaye ixesha elininzi, lichaphazela izandla kunye nezandla. Ekubeni wonke umntu esebenzisa izandla kunye nezandla xa esenza imisebenzi eyahlukeneyo, xa ukulimala okanye ukunyakaza okuphindaphindiweyo kuqala ukuchaphazela izandla kunye nezandla, kunokuba nefuthe elikhulu kwimisebenzi elula. Xa ujongene nentlungu yesandla kunye nesandla, kunokwenza ubomi bube nzima kumntu. Ekubeni intlungu iyimpendulo eqhelekileyo yokukhusela kuyo nayiphi na inzakalo kunye nokuvuselela okunokuthi kube yingozi kwifom yayo enzima, xa imiba ye-neuromuscular ehlala ixesha elide okanye engasebenziyo iqala ukuchaphazela umzimba, inokubangela ukukhubazeka kunye neentlungu. (Merkle et al., 2020) Kwiintlungu zesandla kunye nesandla, iziganeko ezininzi ezikhokelela ekuphuhlisweni kwayo zibangelwa yi-micro-stress okanye ukusetyenziswa kweenyembezi okuphindaphindiweyo. 

 

 

Oku kungenxa yokuba ihlabathi liqhutywa yi-teknoloji, abantu abaninzi basebenzisa iikhomputha okanye ii-smartphones ukuze banxibelelane, nto leyo enokuba yenye yezizathu zokuphuhliswa kwentlungu yesandla kunye nesandla. Xa abantu abaninzi besebenzisa izixhobo zombane rhoqo, ukuhamba rhoqo kunye nokusetyenziswa kwezithupha kuya kwandisa umthwalo wabo kwaye kube kukuxhaphaka okuphezulu kokuphazamiseka kwe-musculoskeletal disorders. (UBaabdullah et al., 2020) Olunye uphononongo luchaze ukuba xa abantu abaninzi beqala ukwenza iintshukumo eziphindaphindayo rhoqo kwaye beneendawo ezahlukeneyo zamalungu esihlahla sabo ngelixa besebenzisa izixhobo zabo zombane rhoqo, kunokubangela intlungu kumalungu esihlahla sabo kwaye kuchaphazele ubume. (U-Amjad et al., ngo-2020) Ukongezelela, xa ukubonakaliswa kwe-vibration ngokuphindaphindiweyo okanye ukunyanzeliswa kwe-angular kuchaphazela izandla kunye nezandla, kunokukhokelela kwi-carpal tunnel syndrome kwaye ichaphazele izandla. (Osiak et al., 2022) Amalungu ahlukeneyo, imisipha, kunye nezihlunu nazo ziyachaphazeleka ezandleni nasezihlahleni njengeendawo ezivusa umphambili. Ngethamsanqa, kukho iindlela ezininzi apho abantu abaninzi banokunciphisa iintlungu ezinjengeentlungu zesandla kunye neentlungu zesandla.

 


Iingenelo Zokolula-Ividiyo


Indlela Yokuthintela Intlungu Yesandla kunye Nesandla Ekubuyeni

Kukho iindlela ezininzi zokunciphisa intlungu yesandla kunye nesandla, kwaye abantu abaninzi bazama ukufumana izisombululo zonyango ukunciphisa intlungu. Unyango olungasebenzisi utyando olufana nonyango lwezandla lunokunceda ngeentlungu zesandla kunye nesandla ngokusebenzisa amandla okuhlanganisa ukuvumela ukuguqulwa kwesandla kunye nokwandiswa ukuphucula ukusebenza kweemoto. (Gutierrez-Espinoza et al., 2022) Olunye unyango olungelulo utyando olunokunceda ngesihlahla kunye neentlungu zesandla yi-acupuncture. I-acupuncture isebenzisa iinaliti ezincinci, eziqinileyo, ezincinci ukuba zifakwe kwii-acupoints ezahlukeneyo kwi-forearm ukunciphisa ubunzima beentlungu kunye nokubuyisela umsebenzi wokushukuma kwizandla kunye nesandla. (Trinh et al., 2022)

 

Ukolulwa okwahlukeneyo kweSihlalo kunye neentlungu zesandla

 

Ngethamsanqa, kukho a ilula kwaye iyafikeleleka Indlela yabantu abaninzi yokunciphisa ifuthe lesandla kunye nezandla ukolula iintlungu kunye nokubandakanya i-yoga kwindlela yabo yesiqhelo. I-Yoga yolulela izandla kunye nezandla inokunceda ukuthothisa kunye nokunciphisa ukuqina, kwaye ezi zolule zingenziwa nje imizuzu embalwa, zinika iziphumo eziluncedo. (Gandolfi et al., 2023Apha ngezantsi kukho ezinye zezi zoluleko ezinokuthi Ukufakwa ngokulula kwindlela yakhe nabani na, ikwenza kube lula kuwe ukulawula impilo yesandla sakho kunye nempilo yesandla.

 

IWrist Flexor Yolula

  • Uyenza njani:
    • Yandisa ingalo yakho phambi kwakho uphakamise isandla sakho.
    • Sebenzisa esinye isandla sakho ukutsalela ngobunono iminwe ibuyele emzimbeni de uve ukolula kwingalo yakho.
    • Bamba le ndawo malunga ne-15 ukuya kwi-30 imizuzwana.
    • Phinda amaxesha angama-2-3 ngesihlahla ngasinye.

 

Ukolulwa kweWrist Extensor

  • Uyenza njani:
    • Yandisa ingalo yakho phambi komzimba wakho intende yakho ijonge ezantsi.
    • Tsala iminwe ngobunono ibhekise emzimbeni wakho ngesinye isandla de uve ukolulela ngaphandle komphambili wakho.
    • Gcina imizuzwana engama-15 ukuya kuma-30.
    • Yenza oku 2-3 amaxesha esihlahleni ngasinye.

 

Umthandazo Wolula

  • Uyenza njani:
    • Beka iintende kunye kwindawo yokuthandaza ngaphambili esifubeni, ngaphantsi kwesilevu.
    • Yehlisa kancinci i izandla ezihlangeneyo zijonge esinqeni, ugcine izandla zikufutshane nesisu sakho kunye nezandla zakho kunye de uzive ukhululekile phantsi kweengalo zakho.
    • Bamba imizuzwana engama-30 ubuncinane kwaye uphinde amaxesha ambalwa.

 

Tendon Glides

  • Uyenza njani:
    • Qala ngokuvula iminwe yakho ngqo.
    • Emva koko, goba iminwe yakho ukwenza inqindi hook; kufuneka uve ukolula kodwa akukho ntlungu.
    • Buyela kwindawo yokuqala kwaye ugobe iminwe yakho ukuze uthinte phezulu kwesandla sakho, ugcine iminwe yakho iqonde.
    • Ekugqibeleni, thoba iminwe yakho ibe yinqindi elipheleleyo.
    • Phinda ulandelelwano izihlandlo ezilishumi.

 

Ukuzolula ubhontsi

  • Uyenza njani:
    • Yolula isandla sakho kunye neminwe yakho kunye.
    • Tsala ubhontsi wakho kude neminwe yakho kude kube mnandi.
    • Gcina imizuzwana engama-15 ukuya kuma-30.
    • Phinda amaxesha angama-2-3 ngobhontsi ngamnye.

 

Yivuthulule

  • Uyenza njani:
    • Emva kokuzolula, xhawula izandla zakho kancinci ngokungathi uzama ukuzomisa. Oku kunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukujikeleza.

Ucaphulo

Amjad, F., Farooq, MN, Batool, R., & Irshad, A. (2020). Ukuphindaphindwa kweentlungu zesihlahla kunye nemiba enxulumene nomngcipheko kubafundi abasebenzisa iiselfowuni. Pak J Med Sci, 36(4), 746-749. doi.org/10.12669/pjms.36.4.1797

Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). Unxulumano phakathi kweziyobisi ze-smartphone kunye nentlungu yesithupha / yesandla: isifundo esinqamlezayo. Iyeza (Baltimore), 99(10), e19124. doi.org/10.1097/MD.0000000000019124

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). I-Asana yeNtamo, amagxa, kunye neZihlalo zokuthintela ukuphazamiseka kwe-Musculoskeletal phakathi kweeNgcali zamazinyo: iProtocol ye-Yoga kwi-Ofisi. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

UGutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Ukuphumelela kwonyango lwe-manual kwizigulane ezine-distal radius fracture: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. J Man Manip Ther, 30(1), 33-45. doi.org/10.1080/10669817.2021.1992090

Merkle, SL, Sluka, KA, & Frey-Law, LA (2020). Intsebenziswano phakathi kweentlungu kunye nokunyakaza. J Hand Ther, 33(1), 60-66. doi.org/10.1016/j.jht.2018.05.001

Osiak, K., Elnazir, P., Walocha, JA, & Pasternak, A. (2022). I-Carpal tunnel syndrome: ukuphononongwa kwe-state-of-the-art. Folia Morphol (Warsz), 81(4), 851-862. doi.org/10.5603/FM.a2021.0121

Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, CY (2022). Umphumo we-Acupuncture kwiSandla kunye noBuqaqawuli beNzululwazi, iSimo sokuSebenza, kunye noMgangatho woBomi kuBantu abadala: Ukuphononongwa okuCwangcisiweyo. Med Acupunct, 34(1), 34-48. doi.org/10.1089/acu.2021.0046

 

isikhanyeli

Banish Intlungu yeNtamo ngeYoga: Iiposes kunye namaqhinga

Banish Intlungu yeNtamo ngeYoga: Iiposes kunye namaqhinga

Ngaba ukubandakanya iindlela ezahlukeneyo zeyoga kunceda ukunciphisa uxinzelelo lwentamo kunye nokubonelela ngesiqabu kwiintlungu zabantu abajongene neentlungu zentamo?

intshayelelo

Kukuphithizela kunye nokuphithizela kobomi bale mihla, kuqhelekile ukuba abantu abaninzi baphathe uxinzelelo emizimbeni yabo. Xa umzimba ujongene noxinzelelo lwemihla ngemihla, uxinzelelo, ukungonwabi, kunye neentlungu zihlala zibonakala kwiindawo eziphezulu nezisezantsi zomzimba. Xa iindawo ezingaphezulu nezisezantsi zomzimba zijongana nale miba, zinokubangela ukugcwala kweeprofayili zomngcipheko kwinkqubo ye-musculoskeletal system. Enye yeengxaki eziqhelekileyo ze-musculoskeletal yintlungu yentamo. Inokubangela iingxaki ezininzi kwinxalenye yomlomo wesibeleko kwaye ibangele ukuba izihlunu ezijikelezayo zibe nzima kwaye zibuhlungu ngenxa yoxinzelelo lwemisebenzi yemihla ngemihla. Ngethamsanqa, kukho iindlela ezininzi zokunciphisa uxinzelelo olusuka entanyeni kunye nokunceda ukukhulula izihlunu ezichaphazelekayo ekungakhululeni, kubandakanya i-yoga. Kwinqaku lanamhlanje, siza kujonga indlela iintlungu zentamo ezichaphazela ngayo umzimba ongaphezulu, izibonelelo zeyoga kwiintlungu zentamo, kunye neentlobo ezahlukeneyo ze-yoga zokunciphisa iziphumo ezidlulayo zeentlungu zentamo. Sixoxa nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela intlungu yentamo ehambelana ngayo noxinzelelo lwemihla ngemihla oluchaphazela umzimba ophezulu. Siyazisa kwaye sikhokela izigulana malunga nendlela i-yoga kunye neendlela ezahlukeneyo zokubeka ezinokuthi zincede umzimba kwaye zinike isiqabu kwiintlungu ezingqongileyo. Sikwakhuthaza abaguli bethu ukuba babuze ababoneleli bezonyango abanxulumene nabo imibuzo emininzi entsonkothileyo kunye nebalulekileyo malunga nokubandakanya i-yoga kwindlela yabo yemihla ngemihla ukunciphisa ukuxinezeleka kwemisipha kunye nokubonelela ukucaca emizimbeni yabo. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.

 

Iintlungu zeNtamo ziwuchaphazela njani uMzimba oPhezulu?

Ngaba uziva ungakhululekile okanye intlungu entanyeni nasemagxeni emva kosuku olude, olunzima lomsebenzi? Ngaba uyaqaphela ukuba uzingela ngaphezu kwesiqhelo xa usenza umsebenzi wakho wemihla ngemihla? Okanye ngaba uzibona uhlakulela isimo sengqondo sokuzingela ngokujonga isikrini sekhompyutheni okanye ifowuni ixesha elide? Uninzi lwezi ntshukumo eziqhelekileyo zihlala zihambelana nomzimba ophezulu, ngakumbi kwintamo kunye nemimandla yamagxa, ebangela intlungu yentamo. Njengenye yeengxaki ezixhaphakileyo ezichaphazela abantu abaninzi emhlabeni wonke, intlungu yentamo sisifo se-multifactorial esinemiba emininzi yengozi ebangela ukuphuhliswa kwayo. (Kazeminasab et al., 2022) Njengentlungu emva, intlungu yentamo ingaba nezigaba ezinzima kunye nezingapheliyo ngokuxhomekeke kubunzima kunye nezinto ezisingqongileyo ezikhokelela ekuphuhlisweni kwayo. Izihlunu ezahlukeneyo, iigaments, kunye nezicubu ezijikeleze intamo kunye namagxa zigcina intamo izinzile kwaye ihamba. Xa abantu abaninzi besebenzisa ngokugqithiseleyo le misipha entanyeni nasemagxeni ngokuphindaphindiweyo, kunokunyusa intlungu yentamo kumzimba ophezulu xa umntu emdala. (UBen Ayed et al., 2019

 

 

Xa iintlungu ezibuhlungu zentamo zijika zingapheliyo, zinokubangela ukuba umntu ahlale engonwabanga, intlungu, kunye nosizi, ngoko ke baqala ukukhangela izisombululo ezahlukeneyo zokunciphisa iimpawu ezihambelanayo xa bethetha noogqirha babo bokuqala. Xa abantu abaninzi beqala ukuchazela oogqirha babo ukuba indlela yabo yemihla ngemihla ibonakala njani, oogqirha abaninzi baya kuqala ukuvavanya nokuqulunqa isicwangciso esijolise kuyo nayiphi na inkcazo ethile yokulimala, kubandakanywa neendlela ezinokubakho, izinto ezikhuthazayo kunye nokunciphisa, kunye neepatheni zentlungu abanazo. sidibene nayo yonke imini ukuza nesicwangciso sonyango lomntu ukuba singanciphisi nje iintlungu zentamo kodwa nokubonelela ngesiqabu kuxinzelelo kunye nokungonwabi emzimbeni. (Childress & Stuek, 2020

 


ISayensi yeNtshukumo-Ividiyo


IiNzuzo zeYoga kwiintlungu zeNtamo

Oogqirha abaninzi baseprayimari baya kusebenza nababoneleli bezonyango abanxulumeneyo ukuphuhlisa isicwangciso somntu siqu sokunciphisa iintlungu zentamo kunye neempawu ezinxulumene nazo kubantu abaninzi. Uninzi lwezi zicwangciso zonyango ezilungiselelweyo zibandakanya ukuguqulwa komgogodla, i-acupuncture, i-massage, unyango lokuthomalalisa, kunye nemithambo yonyango. Olunye uqheliselo lonyango oluye lwasetyenziswa ngabantu abaninzi yiyoga. I-Yoga sisenzo esipheleleyo esibandakanya ukulawula ukuphefumla, ukucamngca, kunye neendlela ezahlukeneyo zokolula kunye nokomeleza izihlunu eziphezulu ezichaphazelekayo. I-Yoga igqwesileyo ekunciphiseni intlungu yentamo kunye nokunceda ukuhamba komgudu ophezulu womlomo wesibeleko, ukunweba i-neck musculature ukunceda umntu ukuba aphucule ukuhamba kunye nokuguquguquka. (URaja et al., 2021Ukongeza, iziphumo ze-yoga kunye neemeko zayo ezininzi zinokunciphisa uxinzelelo, zinike ingcaciso engqondweni, kwaye zivumele izondlo kunye neoksijini kwisistim ye-musculo-articular ukuphilisa umzimba ngokwawo. (Gandolfi et al., 2023)

 

I-Yoga ibeka iintlungu zeNtamo

Kwangelo xesha, abantu abaninzi abanemisebenzi yokuhlala ehambelana neentlungu zentamo baye baphumeza i-yoga njengenxalenye yesiqhelo sabo. I-Yoga iphucula uluhlu lwabo lwentshukumo edibeneyo kunye nomsebenzi wokuqonda kwaye inceda ukukhulula ukungahambi kakuhle kwe-musculoskeletal kwintamo kunye nemimandla yamagxa. (Thanasilungkoon et al., 2023) Ngezantsi ezinye zeendlela ezahlukeneyo ze-yoga ezinokuthi zincede ukunciphisa iimpawu ezinjengeentlungu zentamo kunye nokunciphisa imisipha ejikelezayo. 

 

Ehleli Intamo Iyazolula

 

Ukolulwa kwentamo ehleliyo, le yoga pose inceda ukolula kwaye ikhulule izihlunu zentamo ezithwele uxinzelelo kunye noxinzelelo kwindawo yomlomo wesibeleko. 

  • Kwindawo ehleliyo ethe tye, jikela intloko ngasekunene kwaye uphakamise ngobunono isilevu.
  • Kufuneka uzive ukolula kwicala lasekhohlo lentamo kunye namagxa.
  • Bamba indawo emithathu ukuya kwemihlanu yokuphefumla kwaye uphinde kwicala lasekhohlo.

 

Ukuma kwenkamela

 

Kwimeko yenkamela, le yoga pose inceda ukomeleza izihlunu zentamo yangaphambili ngelixa unciphisa uxinzelelo emagxeni nasemva kwentamo.

  • Unokuguqa kwi-yoga mat ngokugcina amadolo akho kunye neenyawo zakho zikude-umgama ngelixa ugcina i-pelvis ingathathi hlangothi. 
  • Phakamisa isifuba ngelixa ugobe umqolo wakho kwaye ucinezela i-pelvis kancinci phambili.
  • Zisa iincam zeminwe kwizithende okanye iibhloko zeyoga ecaleni kwamaqatha.
  • Gxininisa ekuzoba isilevu kufutshane nentamo ngelixa ucinezela iinyawo kwi-mat.
  • Bamba indawo emithathu ukuya kwemihlanu yokuphefumla phambi kokuba ukhulule kwaye uphakamise i-sternum ukuze iphakame.

 

Isikhundla seSphinx

 

I-sphinx pose ikuvumela ukuba wandise kwaye uqinise umqolo ngelixa usolula amagxa kunye nokukhulula uxinzelelo. 

  • Kwi-yoga mat, lala ngesisu ngeengqiniba phantsi kwamagxa.
  • Cinezela iintende zakho kunye neengalo zakho kwi-mat kwaye uqinise isiqingatha esisezantsi ukukuxhasa njengoko uphakamisa i-torso yakho ephezulu kunye nentloko.
  • Qhubeka ujonge ngqo phambili njengoko ucinga ngokwandisa umnqonqo.
  • Bamba le ndawo ukuphefumla kathathu ukuya kwemihlanu.

 

Umsonto weNaliti yokuma

 

I-thread-the-needle pose inceda ukukhulula uxinzelelo olugcinwe entanyeni, emagxeni, nasemva.

  • Kwi-yoga mat, qalisa kwindawo yonke-ezine kunye nesandla phantsi kwamagxa kunye namadolo phantsi kwezinqe.
  • Phakamisa isandla sasekunene usihambise ngasekhohlo ecaleni komgangatho intende ijonge phezulu.
  • Bamba indawo emithathu ukuya kwemihlanu ukuphefumla imizuzwana engamashumi amathathu kwaye ukhulule.
  • Buyela kwindawo yesine kwaye uphinde uye kwicala lasekhohlo.

 

isiphelo

Ngokubanzi, ukubandakanya i-yoga njengenxalenye yenkqubo yemihla ngemihla kunokubonelela ngeziphumo eziluncedo ekunciphiseni iintlungu zentamo kunye ne-comorbidities ehambelana nayo. I-Yoga ayifuni iiyure zokuziqhelanisa okanye ukudibanisa kwiindlela ezahlukeneyo, njengoko nje imizuzu embalwa yokolula kunye nokuphefumla ngengqondo suku ngalunye kunokubonelela ngeziphumo ezilungileyo. Xa abantu beqala ukusebenzisa i-yoga njengenxalenye yemisebenzi yabo yemihla ngemihla, baya kuqaphela ukuphuculwa kwendlela yabo yokuma, iingqondo zabo zicace ngakumbi kunangaphambili, kwaye baphile ubomi obonwabisayo, obunempilo ngaphandle kokujongana neentlungu zentamo.


Ucaphulo

Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kasis, M., & Damak, J. (2019). Ukuxhaphaka, izinto eziMngcipheko kunye neZiphumo zeNtamo, amahlombe kunye neentlungu ezisezantsi kuBantwana beSikolo seSekondari. J Res Health Sci, 19(1), e00440. www.ncbi.nlm.nih.gov/pubmed/31133629

www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf

Childress, MA, & Stuek, SJ (2020). Intlungu Yentamo: UVavanyo lokuqala kunye noLawulo. Ugqirha wezeMerika waseMerika, 102(3), 150-156. www.ncbi.nlm.nih.gov/pubmed/32735440

www.aafp.org/pubs/afp/issues/2020/0801/p150.pdf

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). I-Asana yeNtamo, amagxa, kunye neZihlalo zokuthintela ukuphazamiseka kwe-Musculoskeletal phakathi kweeNgcali zamazinyo: iProtocol ye-Yoga kwi-Ofisi. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Kazeminasab, S., Nejadghaderi, SA, Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, MJM, Kolahi, AA, & Safiri, S. (2022). Intlungu yentamo: i-epidemiology yehlabathi, iintsingiselo kunye nezinto ezinobungozi. I-BMC Musculoskelet Disord, 23(1), 26. doi.org/10.1186/s12891-021-04957-4

Raja, GP, Bhat, NS, Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Ukusebenza kwe-fascial manipulation enzulu yomlomo wesibeleko kunye ne-yoga postures kwiintlungu, umsebenzi, kunye nokulawulwa kwe-oculomotor kwizigulane ezineentlungu zentamo yomatshini: iprotocol yokufunda ye-pragmatic, i-parallel-group, i-randomized, isilingo esilawulwayo. Zilingo, 22(1), 574. doi.org/10.1186/s13063-021-05533-w

Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). Ukusebenza kweRuesi Dadton kunye neYoga ekunciphiseni iNtamo kunye neentlungu zamagxa kubasebenzi baseOfisi. Int J Exerc Sci, 16(7), 1113-1130. www.ncbi.nlm.nih.gov/pubmed/38287934

www.ncbi.nlm.nih.gov/pmc/articles/PMC10824298/pdf/ijes-16-7-1113.pdf

isikhanyeli

Ukuqonda iiNzuzo zoVavanyo lweFitness

Ukuqonda iiNzuzo zoVavanyo lweFitness

Kubantu abajonge ukuphucula impilo yabo, ngaba uvavanyo lokuhlola ukomelela luyakwazi ukubona iindawo ezinokuthi lubekho kwaye luncede ukuvavanya impilo yonke kunye nesimo somzimba?

Ukuqonda iiNzuzo zoVavanyo lweFitness

Uvavanyo lokufaneleka

Uvavanyo lwempilo, okwaziwa njengovavanyo lokufaneleka, lunceda ukuvavanya impilo yomntu ngokubanzi kunye nempilo yomzimba. Iquka uthotho lwemithambo ukuyila inkqubo efanelekileyo yokuzilolonga yempilo jikelele kunye nokomelela. (Umbutho weSizwe waMandla kunye nokuBambisana. 2017) Izibonelelo zovavanyo lokufaneleka ziquka:

  • Ukuchonga iindawo ezifuna ukuphuculwa.
  • Ukunceda iingcali ekuqondeni ukuba zeziphi iintlobo zokuzilolonga ezikhuselekileyo nezisebenzayo.
  • Ukunceda ukulinganisa inkqubela yokomelela ngokuhamba kwexesha.
  • Ukuvumela isicwangciso somntu ngamnye esinokunceda ukukhusela ukulimala kunye nokugcina impilo yonke yomzimba.

Uvavanyo lunokubandakanya uluhlu olubanzi lweemvavanyo, kubandakanywa:

  • Iimvavanyo zokwakheka komzimba.
  • Uvavanyo loxinzelelo lwentliziyo.
  • Iimvavanyo zokunyamezela.
  • Uluhlu lweemvavanyo zokunyakaza.

Zenzelwe ukuqinisekisa ukuba umntu akayi kuba semngciphekweni wokwenzakala kwaye anike umqeqeshi ulwazi olufunekayo ukuze aseke iinjongo zokuqina komzimba ezicacileyo nezisebenzayo. Abantu abazibuza ukuba ngaba uvavanyo lokuqina komzimba lunokubanceda kufuneka badibane nomboneleli wabo wezempilo.

Impilo ngokubanzi

Ngaphambi kokuqala inkqubo yokufaneleka, kubalulekile ukwazisa umqeqeshi wembali yonyango lomntu ngamnye kwaye ufumane imvume efunekayo kumboneleli wezempilo osisiseko. (UPapasho lwezeMpilo lwaseHarvard. Isikolo sezonyango saseHarvard. 2012) Iingcali zeFitness zihlala zisebenzisa isixhobo esinye okanye ezininzi zokuhlola ukunceda ukumisela impilo esisiseko yomntu ngamnye.
Oku kunokubandakanya ukufumana imilinganiselo yeempawu ezibalulekileyo njengobude kunye nobunzima, ukuphumla kokubetha kwentliziyo/RHR, kunye nokuphumla koxinzelelo lwegazi/i-RBP. Abaqeqeshi abaninzi baya kusebenzisa iphepha lemibuzo lokulungela ukwenza umsebenzi womzimba/i-PAR-Q equka imibuzo malunga nempilo jikelele. (IZiko leSizwe lezoNyango lwezeMidlalo. 2020) Phakathi kwemibuzo, abantu banokubuzwa ngamayeza abawaselayo, naziphi na iingxaki zesiyezi okanye iintlungu, okanye iimeko zonyango ezinokuphazamisa ukukwazi kwabo ukwenza umthambo.

UkuBumbiswa kweBhunga

Ukwakheka komzimba kuchaza ubunzima bomzimba obupheleleyo, kubandakanya izihlunu, amathambo kunye namafutha. Ezona ndlela ziqhelekileyo zokuqikelela ukubunjwa komzimba ziquka:

Uhlalutyo lwe-Bioelectrical Impedance-BIA

  • Ngexesha le-BIA, imiqondiso yombane ithunyelwa ukusuka kwi-electrode ngokusebenzisa iinyawo zeenyawo ukuya kwisisu ukuqikelela ukubunjwa komzimba. (Impilo yaseDoylestown. 2024)

Isalathiso sobunzima bomzimba-BMI

Imilinganiselo yesikhumba

  • Le milinganiselo isebenzisa iicalipers ukuqikelela ubungakanani bamanqatha omzimba akwigophe lolusu.

I-Cardiovascular Endurance

Uvavanyo lokunyamezela i-cardiovascular, okwakwaziwa njengovavanyo loxinzelelo, ukulinganisa indlela intliziyo kunye nemiphunga esebenza ngayo ukubonelela ngeoksijini kunye namandla emzimbeni ngexesha lomsebenzi womzimba. (UC Davis Health, 2024) Iimvavanyo ezintathu eziqhelekileyo ezisetyenziswayo ziquka:

Uvavanyo lwemizuzu eyi-12

  • Uvavanyo lwemizuzu elishumi elinesibini lwenziwa kwi-treadmill, kwaye intliziyo yomntu yaphambi kokuzilolonga kunye namazinga okuphefumla athelekiswa namazinga entliziyo asemva kokwenza umthambo kunye namazinga okuphefumla.

Ziqhelise Uxinzelelo

  • Uvavanyo loxinzelelo lokuzivocavoca lwenziwa kwi-treadmill okanye ibhayisekile emileyo.
  • Kubandakanya ukusebenzisa imonitha yentliziyo kunye nekhafu yoxinzelelo lwegazi ukulinganisa iimpawu ezibalulekileyo ngexesha lokuzilolonga.

Uvavanyo lwe-VO2 Max

  • Yenziwa kwi-treadmill okanye ibhayisekile emileyo.
  • Uvavanyo lwe-V02 max lusebenzisa isixhobo sokuphefumla ukulinganisa ubungakanani bezinga eliphezulu lokusetyenziswa kweoksijini ngexesha lomsebenzi womzimba (UC Davis Health, 2024)
  • Abanye abaqeqeshi baya kubandakanya imithambo efana ne-sit-ups okanye i-push-ups ukulinganisa impendulo kwimithambo ethile.
  • Ezi ziphumo zisisiseko zingasetyenziselwa kamva ukubona ukuba amanqanaba ezempilo kunye nempilo aphuculwe.

Amandla Nokunyamezela

Uvavanyo lokunyamezela kwe-muscle kulinganisa ubude bexesha iqela le-muscle linokuthi livume kwaye likhulule ngaphambi kokuba lidinwe. Uvavanyo lwamandla lulinganisa ubuninzi bamandla anokwenziwa liqela lezihlunu. (IBhunga laseMelika lokuzilolonga, uJiminez C., ngo-2018) Imithambo esetyenziswayo ibandakanya:

  • Uvavanyo lokutyhala.
  • Amandla angundoqo kunye novavanyo lozinzo.

Ngamanye amaxesha, umqeqeshi uya kusebenzisa i-metronome ukulinganisa ukuba umntu unokuhamba ixesha elingakanani nesingqisho. Iziphumo ke zithelekiswe nabantu abakwiqela lobudala kunye nesini ukuseka inqanaba lesiseko. Uvavanyo lwamandla kunye nonyamezelo lubalulekile njengoko lunceda indawo yomqeqeshi apho amaqela emisipha anamandla, asengozini, kwaye afuna ingqalelo egxininisiweyo. (Heyward, VH, Gibson, AL 2014).

voco

  • Ukulinganisa ukuguquguquka kwamalungu kubalulekile ekunqumeni ukuba ngaba abantu banokungalingani kwe-postural, ukungazinzi kweenyawo, okanye ukulinganiselwa kuluhlu lokunyakaza. (Pate R, Oria M, Pillsbury L, 2012)

Ukuguquguquka kwamagxa

  • Uvavanyo lokuguquguquka kwamagxa luvavanya ukuguquguquka kunye nokuhamba kwegxalaba.
  • Oku kwenziwa ngokusebenzisa isandla esinye ukufikelela emva kwentamo, phakathi kwamagxa, kunye nesinye isandla ukuya emva komva, ukuya emagxeni, ukulinganisa ukuba ziqelelene kangakanani izandla. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Hlala-kwaye-Ufikelele

  • Olu vavanyo lulinganisa ukuqina kumqolo ongezantsi kunye nezihlunu ze-hamstring. (IBhunga laseMelika lokuzilolonga, iMetcalf A. 2014)
  • Uvavanyo lokuhlala kunye nokufikelela lwenziwa phantsi kunye nemilenze yolulwe ngokupheleleyo.
  • Ukuguquguquka kulinganiswa ngokuba zingaphi ii-intshi zezandla ezivela ezinyaweni xa zifikelela phambili.

I-Trunk Lift

  • Uvavanyo lokuphakamisa i-trunk lusetyenziselwa ukulinganisa ukuqina kumqolo ongaphantsi.
  • Wenziwa xa ulele ngobuso phantsi emgangathweni iingalo zisecaleni kwakho.
  • Umntu uya kucelwa ukuba aphakamise umzimba wakhe ongaphezulu ngemisipha nje yangasemva.
  • Ukuba bhetyebhetye kulinganiswa ngokuba zingaphi ii-intshi umntu anokuziphakamisa ngokwakhe emhlabeni. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Uvavanyo lovavanyo lokufaneleka luneenzuzo ezahlukeneyo. Inokunceda abaqeqeshi bayile inkqubo yokuzilolonga, ukunceda abantu ukuba bachonge iindawo zempilo ezifuna ukuphuculwa, balinganise inkqubela, kwaye bongeze ukuqina kunye nonyamezelo kwindlela yabo, enokunceda ukuthintela ukulimala kunye nokunceda. gcina impilo yonke. Sigxila kwinto ekusebenzelayo kwaye sizame ukwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo. Ezi nkqubo zendalo zisebenzisa amandla omzimba ukufezekisa iinjongo zokuphucula. Cela ingcaphephe yezempilo okanye igcisa lokomelela ukuze likukhokhele ukuba ufuna ingcebiso.


PUSH Fitness


Ucaphulo

Umbutho weSizwe waMandla kunye nokuBambisana. (2017). Iinjongo zovavanyo. www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/

UPapasho lwezeMpilo lwaseHarvard. Isikolo sezonyango saseHarvard. (2012). Ngaba kufuneka udibane nogqirha phambi kokuba uqalise inkqubo yakho yokuzilolonga? HealthBeat. www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

IZiko leSizwe lezoNyango lwezeMidlalo. (2020). PAR-Q-+ Uxwebhu lwemibuzo yokuLungela uMsebenzi woMzimba kuye wonke umntu. www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24

Impilo yaseDoylestown. (2024). Uhlalutyo lwe-Bio-Electrical Impedance (BIA) -Uhlalutyo loMzimba woMzimba. www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1

Iziko leSizwe leNtliziyo, imiphunga, kunye neGazi. ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (ND). Bala isalathisi sakho sobunzima bomzimba. Ifunyenwe kwi www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

UC Davis Health. (2024). I-VO2max kunye ne-Aerobic Fitness. health.ucdavis.edu/sports-medicine/resources/vo2description

IBhunga laseMelika lokuzilolonga. UJiminez C. (2018). Ukuqonda i-1-RM kunye noVavanyo oluqikelelweyo lwe-1-RM. Ukufaneleka kwe-ACE. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/

Heyward, VH, Gibson, AL (2014). UVavanyo oluPhakathi lweFitness kunye noMmiselo wokuSebenza. I-United Kingdom: I-Kinetics yabantu. www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false

Pate R, Oria M, Pillsbury L, (Eds). (2012). Imilinganiselo yempilo enxulumene nempilo yolutsha: Ukuguquguquka. Ku-R. Pate, M. Oria, kunye noL. Pillsbury (Eds.), Imilinganiselo yokufaneleka kunye neziPhumo zezeMpilo kuLutsha. doi.org/10.17226/13483

Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Umlinganiselo woVavanyo kwiKinesiology. EUnited States: UJones & Bartlett Ukufunda. www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=

I-American Council of Exercise. Metcalf A. (2014). Indlela yokuphucula ukuguquguquka kunye nokugcina. Ukufaneleka kwe-ACE. www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/

Ukukhetha iBhola yokuZilolonga eLungileyo ukuze wenze umthambo oLungileyo

Ukukhetha iBhola yokuZilolonga eLungileyo ukuze wenze umthambo oLungileyo

Kubantu abafuna ukuphucula uzinzo olungundoqo, ngaba ukusebenzisa ubungakanani obufanelekileyo bomthambo okanye ibhola yokuzinza kunganceda ukuphucula umthambo kunye nokufezekisa iinjongo?

Fumana uFit kwaye uphucule indlela omi ngayo kunye neBhola yoZinzo lokuzilolonga

Umthambo Uzinzo Ball

Ibhola lokuzilolonga, ibhola yozinzo, okanye ibhola yaseSwitzerland sisiqwenga sesixhobo sokuzilolonga esisetyenziswa kwiindawo zokujima, iiPilates kunye nestudio zeyoga, kunye neeklasi zeHIIT. (IBhunga laseMelika lokuzilolonga. 2014) Ifakwe emoyeni ukuncedisana nokusebenza komzimba okanye ukuphucula ukuma kunye nokulinganisela. Isenokusetyenziswa njengesitulo. Bongeza umceli mngeni wozinzo phantse kuwo nawuphi na umthambo (IBhunga laseMelika lokuzilolonga, ND) Ukufumana ubungakanani obufanelekileyo bebhola yokuzivocavoca kunye nokuqina komzimba wakho kunye nenjongo kuya kuqinisekisa ukusebenza ngokufanelekileyo.

ubungakanani

  • Ubungakanani bebhola yomthambo kufuneka bulingane nobude bomntu ngamnye.
  • Abantu ngabanye kufuneka bakwazi ukuhlala kwibhola ngemilenze yabo kwi-angle ye-90-degree okanye kancinci, kodwa kungabi ngaphantsi.
  • Amathanga kufuneka ahambelane nomhlaba okanye ajike kancinci ezantsi.
  • Ngeenyawo ezithe tyaba emgangathweni kunye nomqolo othe tye, ungabhekeli phambili, ngasemva, okanye emacaleni, amadolo kufuneka abe kunye okanye ngaphantsi kancinci kunezinqe.

Nali iBhunga laseMelika malunga nesikhokelo sokuzilolonga xa ukhetha. (IBhunga laseMelika lokuzilolonga. 2001)

Ubude – Ubungakanani beBhola

  • Ngaphantsi kwe-4'6”/137 cm – 30 cm/12 intshi
  • 4'6” – 5’0”/137-152 cm – 45 cm/18 intshi
  • 5'1”-5'7”/155-170 cm – 55 cm/22 intshi
  • 5'8”-6'2”/173-188 cm – 65 cm/26 intshi
  • Ngaphezulu kwe-6'2”/188 cm – 75 cm/30 intshi

Ukufumana ibhola yokuzivocavoca efanelekileyo yobunzima nako kubalulekile. Abantu abanzima ngenxa yobude babo banokufuna ibhola enkulu ukugcina amadolo kunye nemilenze kwi-engile echanekileyo. Kucetyiswa ukuba ujonge ukulinganisa ubunzima bebhola, ukuqina kwayo, kunye nokuchasana kwayo okuphezulu ngaphambi kokuthenga.

I xabiso

Abantu bafuna ukupha kancinci kumphezulu webhola ukuze bazilolonge. Xa uhleli kwibhola yokuzinza komthambo, ubunzima bomzimba kufuneka budale isihlalo esincinci kwaye bunikeze ukuzinza ngakumbi. Okubaluleke ngakumbi, ivumela ukuhlala ngokulinganayo kwibhola, okuyimfuneko ekusebenziseni ngolungelelwaniso olufanelekileyo lomgogodla. (URafael F. Escamilla et al., 2016) Ukunyuka kwamaxabiso yinto ekhethwayo, kodwa okukhona ibhola inyuke kakhulu, kokukhona kuya kuba nzima ukulinganisa umzimba, nokuba uhleli okanye kwezinye iindawo. Kucetyiswa ukuba ungayifaki ngaphezulu kwebhola emngciphekweni wokugqabhuka. Ibhola inokufuna i-reinflation ngamanye amaxesha, ngoko ke ezininzi zithengiswa ngepompo encinci kule njongo.

Ukuzivocavoca nokuzolula

Iibhola zokuzilolonga ziguquguquka kakhulu, azibizi, kwaye kulula ukuzisebenzisa izixhobo zokuzilolonga. Ziyinzuzo ekuphuculeni amandla angundoqo kunye nokuzinza. Iindlela zokusetyenziswa ziquka:

  • Ukuhlala ngokusebenzayo endaweni yesitulo.
  • Ukuzolula phezu kwebhola.
  • Ulungelelaniso kunye nokuzinza kwemithambo.
  • Pilates okanye yoga.
  • Ukuzilolonga ukomelela.
  • Uqheliselo ekujoliswe kulo lokuvuselela undoqo nokomeleza.

KwiKliniki yeChiropractic yezoNyango kunye ne-Functional Medicine, sigxininise kwinto ekusebenzelayo kwaye sizame ukwenza ukuqina kunye nokuphucula umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo. Ezi nkqubo zendalo zisebenzisa amandla omzimba okufezekisa iinjongo zokuphucula kwaye iimbaleki zinokuzilungiselela ukuba zigqwese kumdlalo wazo ngokuba sempilweni okufanelekileyo kunye nesondlo. Ababoneleli bethu basebenzisa indlela edibeneyo yokudala iinkqubo zomntu, zihlala zibandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo ye-Sports Medicine.


Imithambo Yasekhaya Yokunceda Iintlungu


Ucaphulo

IBhunga laseMelika lokuzilolonga. Sabrena Jo. (2014). Ukuzilolonga kweBhola okuzinzisayo okungundoqo. I-ACE Fitness® kunye neBlog yokuPhila ngokuPhila. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/

IBhunga laseMelika lokuzilolonga. (ND). Ugcino lwedatha kunye neThala leeNcwadi. Ukuzilolonga okuvela kwi-ACE. Uzinzo Ball. Iblogi ephilayo ephilileyo. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/

IBhunga laseMelika lokuzilolonga. (2001). Yomeleza izisu zakho ngeebhola ezizinzile. Iblogi ephilayo ephilileyo. acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf

Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Ukusebenza Kwezihlunu Phakathi kwe-Supine, i-Prone, kunye ne-Side Position Ukuzivocavoca kunye nangaphandle kweBhola yaseSwitzerland. Impilo yezemidlalo, 8(4), 372-379. doi.org/10.1177/1941738116653931

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