ukuphila qete
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.
by UGqr Alex Jimenez Ubuhlungu obungapheliyo , Ukulimala koluhlu , ukuphila qete , Ukuhamba kunye nokuguquguquka , Unyango , I-Viscerosomatic Reflex
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
VIDEO
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., 2023 ) Apha 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
by UGqr Alex Jimenez Chiropractic , ukuphila qete , Ukuhamba kunye nokuguquguquka , entanyeni Pain , Unyango lweentlungu , Iimpawu , Unyango , I-Viscerosomatic Reflex
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
VIDEO
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., 2021 Ukongeza, 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
by UGqr Alex Jimenez Lolonga , ukuphila qete
Kubantu abajonge ukuphucula impilo yabo, ngaba uvavanyo lokuhlola ukomelela luyakwazi ukubona iindawo ezinokuthi lubekho kwaye luncede ukuvavanya impilo yonke kunye nesimo somzimba?
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.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
VIDEO
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/
by UGqr Alex Jimenez ukuphila qete
Kubantu abafuna ukuphucula uzinzo olungundoqo, ngaba ukusebenzisa ubungakanani obufanelekileyo bomthambo okanye ibhola yokuzinza kunganceda ukuphucula umthambo kunye nokufezekisa iinjongo?
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
VIDEO
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
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , ukuphila qete
Ngaba ukuphuculwa kweepateni zokuphefumla kunokunceda ukomelela ngakumbi kunye nokwenza ngcono impilo jikelele yabantu abahamba beyokwenza umthambo?
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
VIDEO
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
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Ngaba ukuthatha inxaxheba kumdlalo owuthandayo iintsuku eziliqela ngeveki kunokunceda abantu abazama ukomelela okanye ukugcina umgangatho othile wempilo?
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
VIDEO
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
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , ukuphila qete
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?
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.
Abantu banokunxulumana nabanye abahambahambayo ngemidiya yoluntu okanye bafumane iimpendulo kwimibuzo edla ngokubuzwa kwiwebhusayithi yomsitho okanye yendawo yokufikela.
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.
I-snacks ipakishwe kwangaphambili kwaye ibhalwe ngamaxesha azakutyiwa.
Abantu ngabanye kufuneka batye amafutha kunye neprotheyini kwimigama ye-ultramarathon - oku kunokuvela kumxube we-trail, iisandwich zebhotolo yamandongomane, kunye neebha zetshokolethi ezinamandongomane.
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
VIDEO
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
