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 ukuphila qete , Ubuhlungu Bokubuyisela
Abantu abajongene nokungahambi kakuhle kwamadolo, ukuxinana kwe-hip, kunye neentlungu ezisezantsi zomqolo banokufumana i-dormant gluteal-butt syndrome. Ngaba ukuqaphela iimpawu kunye neempawu kunye nokubandakanya umzimba ophantsi kunye nempilo engundoqo kunokunceda ukukhusela kunye nokunyanga imeko?
I-Gluteal Butt Syndrome eleleyo
Iingxaki zedolo, ihip, kunye nomqolo osezantsi zinokulandelelwa emva kwiimpundu ezibuthathaka. Ezinye izazinzulu ziyibiza le meko “i-dormant butt syndrome”.IYunivesithi yaseOhio State, .2023 ). Nangona kunjalo, abaphandi bafunda malunga nendima ebalulekileyo imisipha ye-gluteal ibonelela ngayo ekugcineni umzimba ophantsi womelele kwaye usempilweni. (UHal David Martin, uManoj Reddy, uJuan Gómez-Hoyos. 2015 )
Yintoni?
I-syndrome ichazwa njengezihlunu ze-buttock ezibuthathaka kunye ne-tight hip flexors. Iingcali ezivela kwi-Ohio State Wexner Medical Centre ziye zasebenza nabantu abajongene nokulimala kwamadolo, i-hip, okanye umqolo kwaye bakholelwa ukuba uninzi lwale miba ludibaniswa nobuthathaka bemisipha ye-gluteal. (IYunivesithi yaseOhio State.2023 ) I-glutes yimisipha yesinqe kunye neempundu. Izihlunu ezibuthathaka ziyasilela ukufunxa umothuko ebekufanele ukuba ziwenze ngexesha lemisebenzi, nto leyo ekhokelela ekulayisheni kakhulu izihlunu ezingqongileyo kunye namalungu kwaye yonyusa umngcipheko wokwenzakala. (IYunivesithi yaseOhio State, .2023 )
I-Dormant gluteal-butt syndrome inokubangelwa kukungahlali phantsi kunye nokungasebenzi ixesha elide, njengokuhlala ixesha elide.
Le meko iyenzeka nakwiimbaleki nakwabanye abantu abakhutheleyo ngokwasemzimbeni abalibala ngezi zihlunu ngemithambo ekujoliswe kuyo.
Uqheliso lomsebenzi
Ukuzivocavoca ukujolisa i-gluteals kunye nokuthintela i-dormant gluteal-butt syndrome ibandakanya imisebenzi / imithambo esebenza ezinqeni kunye nengundoqo.
Xa uhamba ngokufanelekileyo, i-gluteals kufuneka yenze ukwandiswa kwe-hip ngokwemvelo.
Ukuma okungenampilo, ukuhlala ngokugqithisileyo, kunye nokuqhubeka kwe-biomechanics engasebenziyo kuthetha ukuhamba ngaphandle kokuphumelela ukongezwa kwe-hip. (Hadi Daneshmandi. 2017 )
Xa oku kusenzeka, izihlunu ze-gluteal azize zisebenze ngokupheleleyo, ziphela ngoluhlu lweentlungu kunye neentlungu.
Ukuzivocavoca kwePilates kunokulungiswa ukujongana nomyalelo, ukuphindaphinda, kunye nokwahluka ukuqinisa i-gluteals. (Laís Campos de Oliveira, ngo-2015 )
I-Hamstring Curls
Lala ujonge phantsi kwimethi yokuzilolonga.
Sebenzisa izandla zakho ukwenza umqamelo ebunzi.
Goba amadolo omabini ukuze iinyawo zikhombe phezulu ngasesilingini.
Vumela amadolo ahlukane kancinci, kodwa gcina izithende kunye.
Gcoba izithende kunye kwaye uqinise imisipha ye-gluteal.
Bamba imizuzwana emi-3, emva koko uyeke iimpundu.
Phinda amaxesha ali-10 kwaye emva koko uphumle.
I-Hamstring curls nayo inokwenziwa ngokusebenzisa umatshini wobunzima.
Umlenze Ukutsalela phezulu
Hlala emethini nemilenze yakho kunye ngaphambili.Beka izandla emva nje komqolo iminwe ijongise phambili ukuba kunokwenzeka.
Phakamisa umzimba phezulu.
Gcina intloko yakho phezulu kwaye ujonge ngqo phambili.
Phakamisa umlenze omnye phezulu kangangoko kunokwenzeka.
Bamba ixesha elide kangangoko kunokwenzeka.
Yehlisa kwaye uphakamise omnye umlenze.
Phinda u-3 uphinda-phinda.
Ukuxhoma kunye noMncedi wokuPoma eludongeni
Ukuma okumileyo kubalulekile ekusebenzeni okufanelekileyo kweempundu. Ukuxhoma umzimba ngodonga kunokunceda ukuqeqesha umzimba ukuba ugcine ukuma ngendlela efanelekileyo.
Fumana udonga kwaye ume ngokuchasene nalo ukusuka kwizithende ukuya ngasemva kwentloko.
Sebenza emva kwemilenze kunye nomqolo ngokuqina kangangoko kunokwenzeka eludongeni.
Sebenza ukuze umva wokakayi ungene eludongeni ngokunjalo.
Yongeza umsebenzi wesisu ngokusebenza isinqe ngaphakathi nangaphezulu.
Bamba ukuya kutsho kumzuzu omnye.
Ulungelelwaniso yindlela ofuna ukubamba ngayo umzimba wakho.
Njengoko usuka eludongeni, funda ukugcina eso simo imini yonke nobusuku.
Phinda usebenzise udonga amaxesha amaninzi ukuze uqiniswe.
Ukuba ubuhlungu be-hip, umva, okanye idolo yinxalenye yobunzima bemihla ngemihla, ukusebenza ngaphandle izihlunu ezinobungangamsha inokuba sisisombululo. Qhagamshelana ne-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ukuze udibane ngokupheleleyo.
IHack yokuLahla kobunzima obulula
VIDEO
Ucaphulo
Iziko lezoNyango leYunivesithi yaseOhio State Wexner. (2023) I-syndrome ye-Dormant butt inokuba netyala ledolo, i-hip kunye neentlungu zangasemva .
UMartin, HD, Reddy, M., & Gómez-Hoyos, J. (2015). I-deep gluteal syndrome. Ijenali yotyando lokugcinwa kwe-hip, i-2 (2), i-99-107. doi.org/10.1093/jhps/hnv029
Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Iziphumo ezibi zoKuhlala ixesha elide kwiMpilo Jikelele yabasebenzi baseOfisini. Ijenali yeyeza lokuphila, 7 (2), 69-75. doi.org/10.15280/jlm.2017.7.2.69
Campos de Oliveira, L., Gonçalves de Oliveira, R., & Pires-Oliveira, DA (2015). Iimpembelelo zePilates kumandla emisipha, ibhalansi ye-postural kunye nomgangatho wobomi babantu abadala abadala: uvavanyo olungenamkhethe, olulawulwayo, lwekliniki. Ijenali yenzululwazi yonyango lomzimba, 27(3), 871–876. doi.org/10.1589/jpts.27.871
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , ukuphila qete
Abantu abazama ukufumana nokuhlala bemile banokukufumana kunzima ukufumana umthambo oqhelekileyo. Ingaba intambo yokutsiba inganceda xa ixesha lingekho?
Intambo yokutsiba
Intambo yokutsiba inokuba ngumsebenzi oneendleko eziphezulu ukubandakanya ukomelela kwentliziyo kwimithambo yentliziyo kwindlela yokuzilolonga. Ayibizi, iyasebenza, kwaye yenziwe ngokufanelekileyo inokuphucula impilo ye-cardiovascular, iphucule ibhalansi kunye ne-agility, yandise amandla e-muscular kunye nokunyamezela, kunye nokutshisa iikhalori. (Athos Trecroci, et al., 2015 )
Intambo yokutsiba ingasetyenziswa kuqeqesho lwexeshana ukugcina izinga lokubetha kwentliziyo liphakamile kwaye uvumele izihlunu ukuba ziphumle phakathi kokuphakamisa ubunzima kunye neminye imithambo ebukhali.
Intambo yokutsiba ingasetyenziswa xa kuhanjwa njengoko ukuphatheka kwayo kuyenza ibe sisiqwenga esiphezulu sesixhobo sokuzilolonga.
Inokudityaniswa kunye nokuzivocavoca komzimba ukwenzela ukuxhomekeka kunye nokuphathwa kwesiqhelo sokuzilolonga.
benefits
Intambo yokutsiba ngumsebenzi onempembelelo ephakathi enezibonelelo eziquka:
Iphucula ulungelelwaniso, ubuchule kunye nolungelelwaniso
Yakha amandla kunye nesantya sonyawo ukulungiselela ulungelelwaniso, i-agility, kunye ne-reflexes ekhawulezayo.
Ukwahluka kubandakanya ukutsiba komlenze omnye kunye nee-unders ezimbini okanye ngokutsiba ngalunye, intambo ijikeleza kabini ukongeza ubunzima.
Yakha Fitness Fast
Ukutshisa iikhalori
Ngokuxhomekeke kwinqanaba lezakhono kunye nesantya sokutsiba, umntu ngamnye unokutshisa i-10 ukuya kwi-15 yeekhalori ngomzuzu ngokutsiba intambo.
Ukutsiba iintambo ngokukhawuleza kunokutshisa iikhalori ezifana nokubaleka.
Ukuqapha
Kubantu abanoxinzelelo lwegazi oluphezulu, intambo yokutsiba ayinakucetyiswa. Ukuma kwengalo ezantsi kunokunciphisa ukujikeleza kwegazi ukubuyisela entliziyweni into enokunyusa ngakumbi uxinzelelo lwegazi. Uphononongo lubonise ukuba ukutsiba kwiqondo eliphakathi kuluncedo kubantu abanoxinzelelo lwegazi oluphambi kwexesha. (ULisa Baumgartner, et al., 2020 ) Abantu abane-hypertension kunye / okanye imeko yentliziyo, bayacetyiswa ukuba baxoxe ngeengozi ezinokubakho kunye nogqirha wabo ngaphambi kokuba baqalise inkqubo entsha yokuzivocavoca.
Ukukhetha intambo
Iintambo zokutsiba ziyafumaneka kwaye zenziwe ngezinto ezahlukeneyo kwaye ziza nezibambo ezahlukeneyo.
Iintambo zokutsiba ezingenazintambo zikulungele ukusebenza kwiindawo ezinyiniweyo.Ezinye zezi zixhobo zinceda ukutsiba iintambo zijikeleze ngokukhawuleza ngentshukumo egudileyo.
Ezinye iinketho zinentshukumo ejikelezayo phakathi kweentambo kunye nezibambo.
Intambo oyithengayo kufuneka ikhululeke ukuyibamba kwaye ibe ne-spin egudileyo.
Iintambo zokutsiba ezinobunzima zinokunceda ukuphuhlisa ithoni yomzimba ophezulu kunye nokunyamezela. (D. Ozer, et al., 2011 ) Ezi ntambo azikho kwabaqalayo kwaye aziyimfuneko kwi-agility workout.
Kubantu abafuna intambo enobunzima, qiniseka ukuba ubunzima busentanjeni hayi iziphatho zokuthintela ukutsala izihlahla, iingqiniba, kunye/okanye amagxa.
Ubungakanani bentambo ngokuma embindini wentambo
Tsala imiqheba emacaleni omzimba.
Kwabaqalayo, izibambo kufuneka zifike nje kwi-armpits.
Njengoko izakhono zomntu ngamnye kunye nokomelela kwakhe kukhula, intambo ingaba mfutshane.
Intambo emfutshane ijikeleza ngokukhawuleza, inyanzelisa ukutsiba okungakumbi.
ubuchule
Ukulandela ubuchule obufanelekileyo kuya kuqinisekisa ukukhuseleka ngakumbi kunye nokusebenza okusebenzayo.
Qala ngokucothayo.
Ifom efanelekileyo yokutsiba igcina amahlombe ekhululekile, i-elbows, kwaye igobile kancinane.
Kufuneka kubekho iintshukumo ezimbalwa kakhulu zomzimba ophezulu.
Uninzi lwamandla ajikayo kunye nentshukumo zivela ezihlahleni, hayi ezingalweni.
Ngexesha lokutsiba, gcina amadolo egobile kancinci.
Bhuqa kancinci.
Iinyawo kufuneka ziwushiye umgangatho ngokwaneleyo ukuvumela intambo ukuba idlule.
Umhlaba ngokuthambileyo kwiibhola zeenyawo ukuphepha ukulimala kwamadolo.
Akukhuthazwa ukuba utsibe phezulu kunye/okanye umhlaba nzima.
Tsibela kumphezulu ogudileyo nongenamiqobo.
Iinkuni, inkundla yezemidlalo, okanye imathi eyenziwe ngerabha iyacetyiswa.
Ukushushubeza
Ngaphambi kokuba uqalise ukutsiba intambo, yenza ukukhanya, ukufudumala kwemizuzu emi-5 ukuya kweyi-10.
Oku kunokubandakanya ukuhamba okanye ukubaleka endaweni, okanye ukutsiba okucothayo.
Yandisa Ixesha kunye Nobunzulu Ngokuthe ngcembe
Umthambo unokuba qatha kwaye ube kumgangatho ophezulu.
Qala ngokucothayo kwaye wandise ngokuthe ngcembe.
Umntu unokuzama iiseti ezintathu ze-30-yesibini ekupheleni kokuzilolonga okuqhelekileyo kwiveki yokuqala.
Ngokuxhomekeke kwinqanaba lokuzilolonga, abantu banokuziva bengento okanye babuhlungu kancinci kwizihlunu zethole.
Oku kunokunceda ekuboneni ukuba makwenziwe kangakanani kwiseshini elandelayo yentambo yokutsiba.
Yandisa kancinane inani leeseti, okanye ubude bexesha, kwiiveki ezininzi de umzimba ukwazi ukuhamba malunga nemizuzu elishumi yokutsiba okuqhubekayo.
Enye indlela kukutsiba emva kweseti nganye yokuphakamisa iintsimbi okanye omnye umthambo wesekethe - njengokongeza ukutsiba imizuzwana engama-30 ukuya kuma-90 phakathi kweeseti zokuzilolonga.
Yolula Emva
Isampulu sokuSebenza
Kukho iindlela ezahlukeneyo zokuzilolonga. Nazi ezimbalwa:
Ukutsiba ngeenyawo kabini
Oku kukutsiba okusisiseko.
Zombini iinyawo ziyaphakama kancinci emhlabeni kwaye zihlale kunye.
Ukutsiba ngonyawo okutshintshileyo
Oku kusebenzisa inyathelo lokutsiba.
Oku kuvumela ukuhlala ngokubonakalayo ngakumbi kunyawo olunye emva kokujikeleza ngakunye.
Inyathelo lokubaleka
Ukubaleka okuncinci kubandakanywa ngelixa utsiba.
Inyathelo eliphezulu
Isantya esiphakathi kunye nokuphakama kwedolo eliphezulu kwandisa ukuqina.
Ukutsiba ngentambo kululongezelelo olukhulu kuqeqesho lwethutyana okanye kuqeqesho olunqamlezayo oludala umthambo osebenzayo womzimba wonke obandakanya ukunyamezela kwentliziyo kunye amandla emisipha .
Ukoyisa Ukwenzakala kwe-ACL
VIDEO
Ucaphulo
Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). UQeqesho lweNtambo ye-Jump: Ibhalansi kunye noLungelelaniso lweMoto kuBadlali beBhola abaQalayo. Ijenali yesayensi yezemidlalo kunye neyeza, 14(4), 792-798.
Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Ulwakhiwo lweVascular kunye noMsebenzi waBantwana kunye noLutsha: Yeyiphi iMpembelelo eyenziwa nguMzimba, uMzimba oNxulumene neMpilo, kunye noMzimba? Imida kwizifo zabantwana, 8, 103. doi.org/10.3389/fped.2020.00103
Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Iziphumo zentambo okanye uqeqesho lokutsiba ngentambo kumandla, ulungelelwaniso kunye nokuba nelungelo kubadlali abafikisayo bebhola yevoli. Ijenali yamayeza ezemidlalo kunye nokuqina komzimba, i-51 (2), i-211-219.
Van Hooren, B., & Peake, JM (2018). Ngaba sifuna ukuphola emva kokuzilolonga? Uphononongo oluBalisiweyo lweeMpembelelo ze-Psychophysiological kunye neziphumo zokuSebenza, ukwenzakala kunye neMpendulo ye-Adaptive yeXesha elide. Iyeza lezemidlalo (Auckland, NZ), 48 (7), 1575-1595. doi.org/10.1007/s40279-018-0916-2
by UGqr Alex Jimenez Ubuchule kunye nokukhawuleza , ukuphila qete
Ngaba ukongeza uqeqesho lokuxhathisa i-calisthenics kwindlela yokomelela kunokubonelela ngeenzuzo zempilo ezifana nokuguquguquka, ukulinganisela, kunye nokulungelelanisa?
UQeqesho lokuChasa iCalisthenics
Uqeqesho lokumelana neCalisthenics aludingi zixhobo, lunokwenziwa ngesithuba esincinci, kwaye yindlela entle yokutshisa ngokukhawuleza.
Ba luhlobo lwe uqeqesho lokuxhatshazwa usebenzisa ubunzima bomzimba wakho obunempembelelo ephantsi, eyenza ukuba ifikeleleke kubantu bayo yonke iminyaka kunye namanqanaba okuqina.
Banceda ngokufanelekileyo ukwakha i-agility, kunye nempilo ye-cardiovascular, kunye nokuphucula ibhalansi, ukulungelelaniswa, kunye nokuguquguquka.
benefits
Amandla oMzimba
Ngenxa yokuba i-calisthenics iguquguquka ngokulula kulo naliphi na inqanaba lokomelela, ifuna isixhobo esincinci okanye akukho nto, kwaye ilungile kubaqalayo kunye nabathanda umthambo abanamava kukuzilolonga okupheleleyo okumangalisayo kwaye yeyona ndlela ibalaseleyo yokwakha amandla kunye nezihlunu. Uphando luxhasa ukuba uqeqesho lokuxhathisa i-calisthenics lunokuphucula amandla emisipha ngeendlela ezahlukeneyo.
Olunye uphononongo lwafumanisa ukuba iiveki ezisibhozo ze-calisthenics aziphuculanga kuphela i-posture kunye ne-body mass index/BMI kodwa zinokuchaphazela amandla, nokuba nemithambo engenziwanga rhoqo. (Thomas E, et al., 2017 )
Ebudeni besifundo, elinye iqela lenza i<em>calisthenics yaye elinye lagcina uqheliselo loqeqesho oluthe rhoqo.
Abaphandi bafumanisa ukuba iqela elenze i-calisthenics landise ukuphindaphinda kwemithambo engabandakanywanga.
Iqela elaqhubeka noqheliselo lwalo loqeqesho oluthe rhoqo alizange liphucule koko lalinokukwenza ngaphambi kwesifundo seeveki ezisibhozo. (Thomas E, et al., 2017 )
Ukufaneleka kwentliziyo
Ukuthatha inxaxheba rhoqo kwi-calisthenic resistance training kungakhokelela ekuphuculeni impilo ye-cardiovascular, kubandakanywa ukunyamezela kunye nentliziyo ephilileyo.
Ukuzivocavoca okuthile kwe-calisthenic, njenge-burpees kunye nabakhweli beentaba, ziintshukumo eziphakamileyo ezinokunyusa izinga lentliziyo kunye nokujikeleza kwegazi ukusuka nje kwiintshukumo.
Ngokuthe ngcembe ukwenza olu qheliselo ngesantya esikhawulezayo, uphando lubonisa ukuba banokufumana iinzuzo ezifanayo zentliziyo ukusuka kwikhefu okanye kwi-treadmill ebalekayo. (Bellissimo GF, et al., 2022 - (()Lavie CJ, et al., 2015 )
Ulungelelwaniso, ulungelelwaniso, kunye nokuguquguquka
Iintshukumo zifuna uluhlu olupheleleyo lokunyakaza olulula kwaye luqinisa imisipha, imisipha, kunye nemigqa.
Olu qheliselo lunokunceda ukunciphisa umngcipheko wokwenzakala kwaye zenze imisebenzi yomzimba yemihla ngemihla ibe lula ukuyenza ngaphandle kokuzibhokoxa kakhulu.
Ukubandakanya uqeqesho lokuxhathisa i-calisthenics rhoqo kunokunceda ukuphucula i-posture, ibhalansi, kunye nokuguquguquka, kuxhomekeke ekubeni yeyiphi i-exercises ekhuthazwayo.
Imithambo efana nokuzolula, imiphunga, kunye ne-squats inceda ukuphucula ukuguquguquka kunye nokuhamba.
Imithambo efana ne-squats yomlenze omnye kunye ne-push-ups yengalo enye inokusebenza ibhalansi, ulungelelwaniso, kunye nokuqonda umzimba.
Impilo Yengqondo
Ukuzivocavoca, ngokubanzi, kuyaziwa ukuphucula isimo sengqondo, ukunciphisa uxinzelelo, kunye nokuphucula impilo yonke.
Uqeqesho lokuxhathisa iCalistheni lunokuba neempembelelo ezongezelelweyo kwimpilo-ntle yengqondo.
Umzekelo, uqeqesho kunye nokugxila okufunekayo ukwenza iintshukumo kunokunceda ukugxila kunye nokucaca kwengqondo.
Olunye uphononongo lwafumanisa ukuba i-calisthenics inokunciphisa ukuhla kwengqondo kwaye inokuba luncedo kuthintelo lwe-dementia. (Osuka Y, et al., 2020 )
Olunye uphononongo lufumene ukuba i-calisthenics inceda impilo yengqondo kubantu abanezifo ezinjenge-ankylosing spondylitis kunye ne-multiple sclerosis. (Taspinar O, et al., 2015 )
iintlobo
Umthambo wobunzima bomzimba osebenzisa ubunzima bomzimba womntu njengoxhathiso sisiseko. Imizekelo eqhelekileyo ibandakanya i-push-ups, i-squats, kunye nemiphunga. Isishwankathelo sezinye zeentlobo zemithambo.
Ukutyhala
Le mithambo igxile ekuqeqesheni izihlunu zokutsala iintshukumo, ezibandakanya umva, amagxa kunye neengalo.
Imizekelo ibandakanya ukutsalwa, ukunyusa isilevu, kunye nemiqolo.
Ukutyhala
Olu qheliselo lujolise ekuqeqesheni izihlunu zokutyhala iintshukumo, njengesifuba, amagxa kunye ne-triceps.
Imizekelo ibandakanya iidiphu, i-push-ups, kunye ne-handstand push-ups.
umbilini
Imisebenzi engundoqo igxile kuqeqesho isisu kunye nezihlunu ezisezantsi , abajongene nokugcina uzinzo kunye nokulinganisela.
Imizekelo yemisebenzi engundoqo ibandakanya iiplanga, iindawo zokuhlala, kunye nokuphakamisa umlenze.
Umlenze omnye
Ukuzivocavoca ngomlenze omnye kugxininise ekuqeqesheni umlenze omnye ngexesha.
Ezi zijolise kwimisipha yemilenze, isinqe, kunye nombindi.
Imizekelo yemithambo yomlenze omnye ibandakanya i-single-leg squats, imiphunga, kunye ne-step-ups.
I-Plyometric
Uqeqesho lokuxhathisa iCalisthenics lugxile kwiintshukumo ezinamandla eziqhumayo.
Ukuzivocavoca kwePlyometric umngeni kwimisipha ukuba isebenze ngokukhawuleza kwaye ngamandla.
Imizekelo ibandakanya ukutsiba squats, ukuqhwaba-push-ups, kunye nokutsiba kwebhokisi.
Ndiyaqalisa
Qala ngokuqinisekisa ukuba i-calisthenics lukhetho olufanelekileyo lokuzilolonga, ngakumbi ukuba ungumntu oqalayo okanye uneemeko zonyango esele zikhona.
Wakuba ugqibile ukwenza umthambo qala ngeentshukumo eziqhelekileyo ezinokwenziwa ngendlela echanekileyo.
I-Pushups, i-squats yomzimba, iiplanga, imiphunga, kunye nezinye iintshukumo ezisisiseko yindawo efanelekileyo yokuqala.
Qinisekisa ukuba uyazifudumeza ngokukhanya okulula kunye neentshukumo ezilula ezilinganisa iintshukumo zokuzilolonga.
Injongo ekusebenzeni ilungu ngalinye lomzimba ngexesha lokuzilolonga.
Zama ubuncinci ukuzilolonga kabini ngeveki.
Kunconywa ukwahlula iipateni zokuhamba.
IiReps zingabalwa okanye zisete i-timer ukutshintsha imithambo yonke ngomzuzu. Oku kubizwa Indlela ye-EMOM okanye umzuzu ngamnye ngomzuzu.
Khetha imithambo emine ukuya kwemihlanu ejolise kwiindawo ezohlukeneyo.
Umzekelo, ukuhlala-ups kungenziwa kumbindi, imiphunga ye-glutes kunye namathanga, amaplanga angenziwa kumagxa kunye nombindi, kunye nokutsiba iijack okanye intambo yokutsiba ye-cardiovascular. .
Uqeqesho lokuxhathisa iCalistheni luguquguquka ngokulula kwaye lunokulungelelaniswa kwiimfuno zomntu ngamnye.
Amandla oMandla
VIDEO
Ucaphulo
Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). Iziphumo zongenelelo loqeqesho lwe-calisthenics kwi-posture, amandla, kunye nokwakheka komzimba. I-Isokinetics kunye nesayensi yokuzivocavoca, i-25 (3), i-215-222.
Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Iimpendulo ezibukhali zePhysiological and Perceptual phakathi koBodyweight kunye ne-Treadmill eqhuba iMithambo yeXesha eliPhezulu. Imida kwiPhysiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Iintlobo zokuzilolonga kunye noMngcipheko wokuPhuhlisa iNgcaciso yeNgcaciso kubafazi abaDala: Uphononongo oluzayo. Ijenali yesifo sika-Alzheimer: JAD, 77 (4), 1733-1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Iziphumo zengqondo ye-calisthenic exercises kwi-neuroinflammatory kunye nezifo ze-rheumatic. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Iimpembelelo zokuBaleka kwiZifo eziNgapheliyo kunye ne-Cardiovascular and All-Cause Mortality. Iinkqubo zeKliniki yaseMayo, i-90 (11), i-1541-1552. doi.org/10.1016/j.mayocp.2015.08.001
by UGqr Alex Jimenez Abadlali , ukuphila qete
Ukuhamba ngeenyawo luhlobo lomthambo olufikelelekayo kuluhlu olubanzi lwezakhono zomzimba, nto leyo eyenza kube ngumsebenzi omkhulu wangaphandle kubo bonke. Iinzuzo zempilo ziquka ukuphuculwa koxinzelelo lwegazi, ukulala, kunye nokunciphisa uxinzelelo kunye nokuxhalaba. Nangona kunjalo, ukuphuma kwizinto ngaphandle kokubeka imeko emzimbeni kunokukhokelela kumonzakalo omkhulu kunye neminye imiba yezempilo. Iindlela ezininzi zirhabaxa, azilingani, kwaye zinenzuzo yokuphakama, ngoko ke nezona zifundo zilula zifuna ibhalansi kunye namandla okuphepha ukwenzakala. Uqeqesho lokuhamba ngeenyawo olubandakanya amandla, i-cardio, kunye nokusebenza kuya kunceda imeko yomzimba ukuvumela uhambo ukuba lube mnandi kwaye lukhuseleke.
Uqeqesho lokuHamba
Izibini zezona nzakala zixhaphakileyo zokuhamba zihamba ukuqengqeleka iqatha kunye ne-ankle sprains. Abantu abangekho sikweni okanye abangakhange basebenze kangangexesha elithile bayacetyiswa ukuba baqale ngeentshukumo ezisisiseko kunye nemithambo yokufudumeza izihlunu kunye nokunyusa izinga lentliziyo.
Hamba/Baleka ngeSanti
Oku kwakha izihlunu ezikhusela amadolo kunye namaqatha.
Yandisa uluhlu lweMotion
Ukusebenzisa ibhendi yokumelana kuya komeleza izihlunu ngokwandisa kwabo ngokupheleleyo.
Ukuma kwibhola ye-tennis okanye i-disc yebhalansi inkulu njengoko yakha izihlunu ezincinci zokuzinzisa emaqatheni nasemadolweni.
Iinqununu
Ukwakha amandla angundoqo kuya kunceda ukugcina ibhalansi kwiindawo ezingalinganiyo.
Ii-squats kunye nemiphunga
Gcina umqolo uthe tye kwaye uthathe i-squat nganye kwaye ujike kancinane ukuqinisa izihlunu ezingundoqo.
Ukuphusha usenyuka
Amandla aneleyo omzimba aphezulu, ngakumbi imisipha yangemva iya kunceda kwiihambo ezide kwaye xa uthwele ipakethe enzima.
I-Cardiovascular
Ukuhamba ujikeleze ummelwane, kwi-treadmill, okanye ibhayisekile emileyo iya kusebenza ukwandisa isakhono sentliziyo.
Injongo kukufumana izinga lokubetha kwentliziyo ukuze kwakhiwe umthamo wemiphunga.
Amanyathelo aphezulu
Ngaphambi kohambo lokupakisha, linganisela ipakethe - zama i-20 lbs. - kwaye unyuke kwibhentshi yepaki eyi-16 ukuya kwi-intshi ezili-18 ukuphakama.
Yongeza iipounds ezi-5 ngeveki de ipakethe ibenzima njengoko iya kuba kukunyuka.
Amandla okuHamba uQeqesho lweBackpacking
Ukuthwala ipakethe enzima kwenza izihlunu ezininzi zisebenze, kuquka ezo zengalo namagxa, nomqolo. Ukuhamba ixesha elide kunye nobhaka kufuna ukuqhela ubunzima kunye nokuziva kwayo. Akukho nto ibeka umzimba kwipakethi engcono kunokuba ube namava kuyo.
Igxalaba neNtamo
I-trapezius imisipha phuma emazantsi entamo.
Apha kulapho igxalaba leepakethi lihlala khona.
Imigibe eyomeleleyo inceda ukunqanda ukuqaqamba.
Uninzi lobunzima bepakethi kufuneka bube bujikeleze kwaye bujikeleze esinqeni, kodwa akusoloko kusenzeka ngenxa uyilo lwepakethe kunye nesimo somzimba.
Igxalaba kunye nengalo
The emagxeni yengalo esetyenziselwa ukunxiba kunye nokukhulula ipakethe yenza umsebenzi omninzi kwii-angles ezingaqhelekanga.
I-rotator cuff yegxalaba isengozini kule mithwalo.
Ngasemva
The imisipha yekhontrakthi ephezulu kunye nephakathi umva ukuzinzisa ipakethe, ngakumbi ngemithwalo enzima.
Abaqalayo abahambahambayo kunye nabapakishi badla ngokufumana iintlungu ezibuhlungu kanye embindini wamagxa egxalaba.
Ngasemva
The ngasemva ithatha ubunzima bamandla ekuphakamiseni nasekujikeni ikhonkco elingasemva lemisipha.
Izihlunu zesisu
Amagxa
Uqeqesho lokuHamba: Ukulungiselela ukuHamba ngempelaveki
Phuma uyokwenza a uhamba kabini okanye kathathu ngeveki.
Qinisekisa ukuba uhamba ngokukhawuleza ngokwaneleyo ukuze unyuse izinga lokubetha kwentliziyo, kwaye uyigcine kangangemizuzu engama-30 ubuncinane.
Nxiba i-daypack enobunzima obuncinci kuhambo lweentsuku zeveki ukulungiselela izixhobo eziyimfuneko.
Nxiba kwa ezo zihlangu uza kuzinxiba xa uhamba.
Indlela eqinisekileyo yokufumana amadyungudyungu kukuhamba ixesha elide kwizihlangu ezingakhange zinxitywe okwethutyana okanye kwaphela.
Thatha izinto ezibalulekileyo
Ukuhamba ngeentsuku ezilula, nantsi into ebalulekileyo onokuthi ube nayo:
Qala kancinci kwaye uhambe kancinci de uzive ukhululekile kwindawo ekungqongileyo. Qala ngobunzima obukhaphukhaphu kunye nemigama emifutshane kwaye ngokuthe ngcembe wandise kubunzima obunzima kunye nemigama emide. Khumbula ukuhamba ngesantya sakho kwaye ungazami ukuba yingcaphephe.
Uqeqesho Lokuqina lwabakhweli
VIDEO
Ucaphulo
UChrusch, uAdam, kunye noMichelle Kavin. "Uphononongo lokulimala kwe-Musculoskeletal, i-Prehike Conditioning, kunye ne-On-Trail Injury Prevention Strategies Self-Reported by aBantu abahamba umgama omde kwi-Appalachian Trail." Intlango kunye neyeza lokusingqongileyo vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004
Fleg, uJerome L. “Umthambo weAerobic kubantu abadala: isitshixo sokwaluphala ngempumelelo.” Discovery Medicine vol. 13,70 (2012): 223-8.
Gatterer, H et al. "Impembelelo yokuhamba veki nganye kwizinto ezibeka ingozi kwintliziyo kubantu abadala." Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0
Huber, Daniela, et al. "Ukuzinza kokuhamba ngeenyawo ngokudibeneyo kunye noQeqesho kwiCardiorespiratory Fitness kunye noMgangatho woBomi." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848
Liew, uBernard, et al. "Impembelelo ye-Backpack Carriage kwi-Biomechanics yokuHamba: Ukuphononongwa okuCwangcisiweyo kunye nokuHlalutya kweMeta yokuqala." Ijenali ye-Applied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339
Li, uSimon SW, et al. "Iimpembelelo ze-backpack kunye nemithwalo ephindwe kabini kwi-postural stability." Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764
Li KW, Chu JC, Chen CC. Ukuncipha kwamandla, ukubonwa komgudu womzimba, kunye nexesha lonyamezelo lwemisebenzi yokubuyisela umva. Int J Environ Res kwiMpilo yoLuntu. 2019;16(7):1296. doi:10.3390/ijerph16071296
UMitten, uDenise, et al. "UkuHamba intaba: Ungenelelo olunexabiso eliphantsi, oluFikelelekayo lokukhuthaza iziNzuzo zeMpilo." Ijenali yaseMelika yonyango lwendlela yokuphila vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Ukufaneleka, ukuzilolonga, ubunzima, kunye neenkqubo zokuqeqesha amandla zisebenzisa amagama afana neeseti, ii-reps, kunye nekhefu lokuphumla. Ukwazi ukuba zithetha ukuthini kunye nendlela yokuzisebenzisa kwiziphumo ezingcono kubalulekile ukufezekisa iinjongo zempilo. Inkqubo yoqeqesho yomntu ngamnye iya kwahluka kubunzima, iireps, iiseti, amaxesha okuphumla, kunye nesantya sokwenza ngokuxhomekeke ekubeni uqeqesho lolokuba sempilweni, ukukhula kwemisipha, amandla, amandla, okanye ukunyamezela. Apha sinikezela ngesikhokelo soqeqesho lwamandla ekuqondeni le migaqo kunye nendlela esebenza ngayo kwinkqubo yokuzilolonga.
Isikhokelo soQeqesho lwamandla
Ukuhlaziya
I-rep ithetha ukuphindaphinda. I-rep kukugqibezela umthambo omnye, njengokucinezela ibhentshi enye, okanye enye i-bicep curl .
Ngoko ke, i-bicep curl enye ilingana nerep enye, kwaye i-10 bicep curls ilingana ne-10 reps.
IiReps zenza iseti, eliqhele ukuba lilonke inani lee-reps ezenziweyo ngaphambi kokuthatha ikhefu.
A ukuphindaphinda ubukhulu - 1RM kokona kulungileyo komntu okanye okuninzi banokuphakamisa kube kanye ngophindaphindo olunye.
I-10RM iya kuba ngoyena mntu unokuphakamisa kwaye enze ngempumelelo i-10 reps ngefomu efanelekileyo.
iiseti
Iseti luluhlu lophindaphindo olwenziwa ngokulandelelanayo.
Ngokomzekelo, enye isethi yokushicilela ibhentshi inokuba yi-XNUMX reps
Iiseti ziyilwe ngokwenkqubo yokuzilolonga yomntu ngamnye.
Ukuphumla
Ikhefu lokuphumla lixesha lokuphumla phakathi kweesethi ezivumela imisipha ukuba ibuyele.
Ixesha lokuphumla phakathi kweesethi linokuvela kwimizuzwana engama-30 ukuya kwimizuzu emibini.
Ukuzivocavoca kunokuba nokuphumla okufutshane okanye okude phakathi kwee-reps.
Ixesha elifanelekileyo lokuphumla lixhomekeke kwiinjongo zokuzilolonga kunye neenjongo zempilo. isihlunu uqhagamshelo /isakhiwo: 30 ukuba 60 imizuzwana
Ukunyamezela kwemisipha: i-30 ukuya kwi-60 imizuzwana
Amandla: imizuzu emi-2 ukuya kwemi-5
Amandla: 1 ukuya kwimizuzu emi-2
Kubalulekile ukuba ixesha lokuphumla phakathi kweesethi.
Ukungaphumli ixesha elide ngokwaneleyo kwaye uqale ngesinye iseti ngokukhawuleza kunokudinwa izihlunu ngokukhawuleza, kwandisa umngcipheko wokulimala.
Ukuphumla ixesha elide phakathi kwe-reps kunokupholisa izihlunu phantsi kwaye kukhulule uxinzelelo ngaphambi kokuba uqale kwakhona.
Speed enze
Isantya esenziwa ngaso irep enye yomthambo sisantya sokucutheka. I-Concentric - ukucutha kwe-muscle kudla ngokuba yinxalenye yokuphakamisa i-rep.
I-Eccentric - ubude be-muscle, ngokuqhelekileyo inxalenye ephantsi ye-rep inceda ukwakha ubunzima bemisipha.
Amandla: I-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
I-Hypertrophy: i-2 ukuya kwi-5 imizuzwana ye-concentric kunye ne-eccentric
Ukunyamezela: i-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
Amandla: Ngaphantsi kwe-1 ye-concentric yesibini kunye ne-1 ukuya kwi-2 imizuzwana eccentric
Ukukhetha Ubunzima
Ukusasazwa kophinda-phindo ngokuchasene nepesenti ye-1RM ukuphakamisa ubuninzi kungokulandelayo. Lo mzekelo usebenzisa i-bench press apho i-1RM i-160 pounds.
I-100% ye-1RM: iipounds ze-160, ukuphindaphinda kwe-1
I-60% ye-1RM: iiponti ezingama-96, ukufudumala-up reps
I-85% ye-1RM: iipounds ze-136, ukuphindaphinda kwe-6
I-67% ye-1RM: iipounds ze-107, ukuphindaphinda kwe-12
I-65% ye-1RM: iipounds ze-104, ukuphindaphinda kwe-15
Umntu kufuneka akwazi ukwenza i-lift enye kwi-1RM, i-85 reps kwi-15%, i-65 iphinda i-XNUMX%, njalo njalo.
Iinjongo Zokwakha Inkqubo
Inkqubo yoqeqesho yishedyuli yeentlobo zokuzilolonga, ukuphindaphinda, ukuqina, kunye nomthamo, kuqeqesho lobunzima okanye naluphi na uhlobo loqeqesho lokuqina. Abantu banokuqulunqa imidibaniso eyahlukeneyo yeeseti, iireps, ukuphumla, kunye neentlobo zokuzilolonga ukuze bafumane oko kusebenza kakuhle kubo. Amandla afanelekileyo kunye nomqeqeshi wokulungelelanisa unokunceda ukuphuhlisa inkqubo. Izinto eziguquguqukayo zinokuhlengahlengiswa kwaye ziquka:
Ukukhetha umthambo
Ubunzima okanye ukuxhathisa kusetyenziswe
Inani labaphindayo
Inani leeseti
Isantya sophumezo
Ixesha lokuphumla phakathi kweesethi
Ixesha lokuphumla phakathi kweeseshoni zoqeqesho kunye neentsuku zeveki
Ukufaneleka ngokubanzi
Inkqubo yoqeqesho lokuqina olusisiseko ijolise amandla kunye nokwakhiwa kwemisipha.
Phakathi kwesibhozo kunye ne-15 ukuphindaphinda kwiiseti ezimbini ukuya kwezine kuya kunceda ukufezekisa zombini.
Khetha imithambo esibhozo ukuya kwi-12, uqinisekisa ukuba ubetha umzimba osezantsi nangaphezulu kunye nombindi.
amandla
Amandla okwakha asebenzisa obona bunzima, elona nani lincinci lee-reps, kunye namaxesha okuphumla amade. Inkqubo ye-neuromuscular iphendula kubunzima obunzima ngokunyusa amandla omzimba okuphakamisa imithwalo enzima.
Ngokomzekelo, abantu abanenjongo yamandla banokusebenzisa inkqubo ye-5 × 5.
Oku kuthetha iiseti ezintlanu zokuphindaphinda kahlanu.
Ukukhula koMzimba
Ukukhula kwemisipha kunye nokuqeqeshwa kokwakha umzimba kusebenzisa izisindo ezilula, ii-reps ezininzi, kunye namaxesha amancinci okuphumla. Izihlunu zifuna uxinzelelo lwe-metabolic ukwandisa ubungakanani.
Oku kuthetha ukusebenza imisipha ukuya kwindawo apho i-lactate yakha kwaye isihlunu sinomonakalo wangaphakathi, ngamanye amaxesha kuthiwa "uqeqesho lokungaphumeleli."
Emva koko ukuphumla kunye nokutya okufanelekileyo kunceda ukulungiswa kwemisipha kwaye imisipha ikhula ibe nkulu kwinkqubo.
Inkqubo ingaba ziiseti ezintathu ze-8 ukuya kwi-12 reps, kunye nemithwalo efikelela okanye ekufutshane nendawo yokungaphumeleli kwii-reps ezimbalwa zokugqibela.
amandla
Uqeqesho lwamandla lusebenzisa iintsimbi ezikhaphukhaphu kancinci, luthatha ixesha elide lokuphumla, kwaye lujolise kwisantya sokwenza. Amandla kukukwazi ukuhambisa into ngesantya esiphezulu.
Ukutyhala ngakunye, ukutsalwa, uku-squat, okanye ukurhona kwenziwa ngesantya esikhawulezayo.
Olu hlobo loqeqesho lufuna ukuziqhelanisa nokukhawulezisa ukunyuswa, ukuphumla ngokufanelekileyo, nokuphinda.
Ukunyamezela kwezihlunu
Ukuqeqeshwa kobunzima bokunyamezela kufuna ukuphindaphinda okungakumbi kwiseti nganye, ukuya kuthi ga kwi-20 okanye i-30, enezisindo ezilula. Abantu bafanele bazibuze ukuba nguwuphi umthambo wemihla ngemihla ofuna unyamezelo olukhulu lwezihlunu?
Ngokomzekelo, iimbaleki ziya kufuna ukugxila ekwandiseni unyamezelo emilenzeni yazo.
Abantu abaqubhayo banokutshintsha baze bagxininise kwiingalo zabo ngenye imini baze bagxumeke kwenye.
Intshukumo njengeyeza
VIDEO
Ucaphulo
ULiu, uChiung-Ju, kunye noNancy K Latham. "Uqeqesho oluqhubekayo lwamandla okuphucula umsebenzi womzimba kubantu abadala." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. "I-Muscle Contraction Velocity: Indlela efanelekileyo yokuHlalutya uhlengahlengiso olusebenzayo kubadlali bebhola ekhatywayo be-Elite." Ijenali yesayensi yezemidlalo kunye neyeza vol. 15,3 483-491. 5 Agasti 2016
I-Rønnestad, BR, kunye no-I Mujika. "Ukuphucula uqeqesho lwamandla okuqhuba kunye nokusebenza kwebhayisikile ukunyamezela: Uphononongo." Ijenali yaseScandinavia yezoNyango kunye neNzululwazi kwezeMidlalo vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, uTimoti J et al. "Ukubaluleka kwamandla e-Muscular: Iingqwalasela zoQeqesho." Iyeza lezemidlalo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, uTiril, et al. "Uqeqesho lwamandla aphezulu: impembelelo yokugcwala kwe-eccentric." Ijenali yeNeurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, uWayne L. "Uqeqesho lokuchasa liyeza: iziphumo zoqeqesho lwamandla kwimpilo." Iingxelo zangoku zamayeza ezemidlalo vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
by UGqr Alex Jimenez ukuphila qete , isondlo
Ukuhamba ngumzimba omkhulu umzimba umsebenzi ofuna unyamezelo. Xa uhamba ngeeyure ezimbini okanye ngaphezulu, i-refueling energy store ingenziwa amashwamshwam amandla okuhamba . Oku kukutya okunokuthi kuthathwe kwaye kutyiwe ngelixa uhamba. Oku kubandakanya iziqhamo, imifuno, imivalo yamandla, umxube womzila, iigels zamandla, kunye neziselo zezemidlalo ezinokuzalisa umzimba. Nangona kunjalo, kuxhomekeke ekubeni umntu uhamba nini na, kufuneka acinge ngesidlo sakusasa okanye sasemini ngaphambi kokuba ahambe. Oku kuya kunceda ukufumana izibonelelo ezininzi kwi-snacks, kunye nokuba, yintoni onokuthi ube nayo emva kokuzilolonga ukubuyisela.
Iisnacks zamandla okuhamba
Abantu abahamba ixesha elide baya kufuna i-snack - ngaphambi, ngexesha, nasemva. Kukho iindlela ezahlukeneyo ongakhetha kuzo. Abantu banokufuna ukuzama iindlela ezahlukeneyo zesnack kunye neziselo ukuze bafumane ibhalansi efanelekileyo yeekhabhu, amafutha, kunye neprotheyini ukuze umzimba ufumane amandla owadingayo ngaphandle kokuziva usindwa okanye ulambile kungekudala emva koko. I-snacks efanelekileyo yokuhamba kufuneka ibe nempilo, igcwele amandla, kwaye kulula ukuyidla xa uhamba.
Iziqhamo zokutya
Iziqhamo ze-snacks zilungile kwi-carbohydrates yendalo yonke.
Iibhanana zilungile kwi-potassium.
Ii-apile, iiorenji, neerasentyisi nazo zikwacetyiswa ukuba upakishwe.
Kubantu abathile, ifayibha kwezinye iziqhamo inokufumana ukugaya kuhamba, kufuna indawo yangasese, ke cwangcisa kwangaphambili.
Abanye abantu banokutya iziqhamo rhoqo kodwa banokuba nesisu esibuhlungu ngexesha lokuhamba, yiyo loo nto uvavanyo lunokuba yimfuneko.
IiBhari zaMandla
Imivalo yesondlo inokubonelela ngeevithamini kunye neeminerali kunye neprotheni kodwa ingaba neekhalori eziphezulu.
Jonga iilebhile ukuze ukhethe ibhalansi yezithako ezikulungeleyo.
Imivalo yamandla inika indibaniselwano esempilweni yeecarbohydrates, iiprotheyini kunye namafutha
Zikulungele ukutya okulula xa uhamba.
Uninzi lweemveliso zisebenzisa amandongomane/amanye amandongomane okanye isoya kwiproteni.
Abantu ngabanye banokufuna ukuphepha imivalo egqunywe itshokolethi, njengoko inokunyibilika.
Trail Mix
Imixube yomzila yibha yamandla yokuqala.Abantu ngabanye banokuxuba okwabo, bathenge ngobuninzi, okanye bapakishwe kwangaphambili.
Trail mix iqulathe amandongomane for protein, iirasentyisi okanye ezinye iziqhamo ezomisiweyo for carbohydrates, kunye itshokolethi okanye ikarob ngenxa yokungcamla.
Iindidi ezinetyuwa zinokunceda endaweni ye-electrolytes.
Lumkela ulawulo lwesahlulo, njengoko umxube womzila uhlala uphezulu kumafutha kunye neekhalori.
Iigel zamandla
Iigels zamandla ukunika ukongezwa kwecarbohydrate eyenzelwe abantu abenza iminyhadala yokunyamezela kunye nemisebenzi.Iigels zamandla kufuneka zithathwe kunye amanzi kwi-carbohydrate yokugaya.
Kukho ezinye ezinokuthathwa ngaphandle kwamanzi kodwa zinokunganikeli amandla angako.
Kubantu abahamba ngokukhawuleza kwaye baphefumle nzima, iijeli zamandla zinokukhuseleka ngakumbi kunokuhlafuna kunye nokuminxa.
Iimpawu ezintsha zizama ukuba zendalo kwaye zibe mnandi kakhulu.
Amandla kunye neziselo zeMidlalo
Amanzi awanelanga ukugcina umzimba umanzi kwiihambo ezide.
Iziselo zezemidlalo ezineswekile kunye netyuwa zizalisa i-H2O kunye namanqanaba e-electrolyte ngokucokisekileyo xa uhamba ngaphezu kweyure inceda ukuthintela ukuphelelwa ngamanzi emzimbeni kunye hyponatremia
Kuyacetyiswa ukuba uphephe: Iziselo ezinamandla ezine-caffeine kwiitoti ezincinci, njengoko zinecaffeine eninzi kwaye azikho ngokwaneleyo amanzi okuhlamba.
Iziselo zezemidlalo kunye nezamandla ezinezongezo kunye nemifuno , ezingancediyo ekuhambeni, kwaye ujonge abo banetyuwa kunye nokutshintshwa kwe-carbohydrate.
Ukubuyiselwa kwe-Ankle Sprain
VIDEO
Ucaphulo
UFrancois, uMonique Et al. "'Zilolonge i-snacks' phambi kokutya: iqhinga elitsha lokuphucula ulawulo lwe-glycemic kubantu abanokumelana ne-insulin." Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6
Islam, Hashim, et al. "Ukuzivocavoca umzimba: iQhinga elinoNtsha lokuphucula impilo yeCardiometabolic." Ukuzilolonga kunye nophononongo lwenzululwazi yezemidlalo vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275
Marangoni, Franca, et al. "Ukutya okunesondlo kunye nempilo." Ijenali yaMazwe ngaMazwe yenzululwazi yokutya kunye neSondlo vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543
McCubbin, Alan J et al. "IiNgcaciso zeNdawo zezeMidlalo zaseOstreliya: Isondlo sokuzilolonga kwindawo ezishushu." Ijenali yaMazwe ngaMazwe yesondlo sezemidlalo kunye nokuzilolonga kwemetabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300
Moore, uDaniel R et al. "Ukuhamba okanye ubunzima bomzimba squat" i-snacks yomsebenzi" kwandisa ukusetyenziswa kwe-amino acid yokutya kwi-myofibrillar protein synthesis ngexesha lokuhlala ixesha elide." Ijenali ye-application physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022
Njike, Valentine Yanchou, et al. "Ukutya okutyiwayo, ukuhlutha, kunye nobunzima." Ukuqhubela phambili kwisondlo (Bethesda, Md.) vol. 7,5 866-78. 15 Septemba 2016, doi:10.3945/an.115.009340
by UGqr Alex Jimenez ukuphila qete , Ukuhamba kunye nokuguquguquka
Amalungu ziindawo ze-musculoskeletal apho amathambo amabini adibanisa. Amalungu anezicubu ezithambileyo eziwajikelezileyo, njenge-cartilage, i-tendon, kunye nemigqa. ICartilage yinyama eguquguqukayo egquma iziphelo zamathambo kwindawo edibeneyo. I-tendon zizibopho phakathi kwemisipha kunye namathambo adibanisa yonke into ukuqalisa ukunyakaza okuhlangeneyo. Kwaye i-ligaments luhlobo lwebhulorho edibanisa amathambo amalunga ukugcina umzimba uzinzile xa uhamba. Emva kokulimala, amajoyina kufuneka asebenze, anwebe, kwaye ahlanjululwe ukuze abuyele kumsebenzi ofanelekileyo kunye nenkxaso. Inkqubo yokubuyisela umntu kwi-chiropractic iya kubandakanya imithambo ejolise kuzinzo oludibeneyo.
Ukubuyiselwa kwimo yesiqhelo yokwenzakala ngokudibeneyo
Amagxa, ingqiniba, izihlahla, amaqupha, amanqina, amadolo kunye namaqatha ngamalunga. Umnqonqo ukwakhiwe ngamalunga. Inyathelo lokuqala lokufumana uzinzo oludibeneyo emva kokwenzakala komzimba osezantsi kukuvavanya amalungu:
Ugqirha, i-chiropractor, okanye i-therapist iya kujonga umdibaniso kunye nokuvavanya ubuthathaka okanye ukusilela kwizicubu ezithambileyo, iintambo, iigaments kunye ne-cartilage.
Abantu ngabanye banokuba neemeko, izifo, okanye ukulimala okuchaphazela amalunga, okubangela ukungasebenzi. Ukulungisa iintsilelo kunokufuna ukuteyipha, ukuqhobosha, umthambo, okanye utyando.
Ukuzinza okuhlangeneyo kufumaneka ngokuzivocavoca okuthe ngqo, ukulungelelaniswa kwempahla, uluhlu lwentshukumo, ukuguquguquka, amandla kunye nokunyamezela.
Abantu kufuneka bathathe inxaxheba kwinkqubo yokubuyisela kwisimo sangaphambili ukuze bachache ngokupheleleyo kumonzakalo wabo.
I-Proprioception kunye ne-Neuromuscular Training
Neuromuscular uqeqesho kunye nokufaneleka kubalulekile kuzinzo oludibeneyo.
Ulawulo lwe-Neuromuscular Yindlela abasebenzi okanye iimbaleki eziziqhelanisa ngayo nepavumente engalinganiyo okanye ukuguqula ubunzima babo ukuze bahlale belungelelene kwindawo yokuthambeka okanye kwizinyuko.
Ukufumana Ivumela ukunyakaza komzimba kwaye iphendule ngaphandle kokucinga ngokucinga malunga nalapho umzimba ukhoyo.
Imiqondiso yolwazi ibona indawo edibeneyo, intshukumo yelungu, icala, kunye nesantya.
Umdibaniso kunye nenqanaba eliphezulu lokulawula i-neuromuscular kunye ne-proprioceptive system eqeqeshiweyo inokuphendula ngokufanelekileyo kwimikhosi eyahlukeneyo ebekwe kuyo ngexesha lomsebenzi, ukunciphisa umngcipheko wokulimala.
Ukuzivocavoca ngokufanelekileyo kuqeqesha abaxhasi abadibeneyo ukuba baziqhelanise ngaphambi kokuba baqalise intshukumo enokuba yingozi / eyingozi.
Uqeqesho ekuJoliswe kulo
Ngokuthe ngqo kumonzakalo womntu, imithambo ethile idityaniselwe ukubuyisela/ukufunda kwakhona iisethi zezakhono kunye nokusetha kwakhona iipatheni zentshukumo ezizenzekelayo.
Uqeqesho lwezakhono luphucula ukukwazi ukwenza uhlengahlengiso ngokukhawuleza kwaye lucuthe amandla okuba mandundu okanye enze enye inzakalo.
Research uye wafumanisa ukuba abantu abathatha inxaxheba kwi-neuromuscular retraining baye baphucula ukusebenza kwe-muscular kunye nokusabela kwiinguqu xa kuthelekiswa nalabo abangabandakanyi ukuzivocavoca kwakhona.Abaqeqeshi kunye nabanyangi basebenzise imithambo ye-neuromuscular ukuthintela kunye nokuvuselela ukulimala kwe-ACL.
UNyango loNyango loNyango lokuBuyiselwa kwiNdawo ezisezantsi
Ezilandelayo umzekelo wenkqubo yokuvuselela umthambo ingasetyenziselwa ukubuyisela iziphelo ezisezantsi. Imithambo kufuneka yenziwe kancinane kwiiveki ezininzi. Ukuzivocavoca konyango kufuneka kudibaniswe kunye noluhlu olufanelekileyo kunye nolucothayo lwenkqubo yokunyakaza kunye nokomeleza. Abantu kufuneka bahlale besebenza kunye ne-chiropractor kunye nonyango lomzimba ukuphuhlisa inkqubo efanelekileyo kakhulu yokulimala kunye nokulinganiselwa okuthile.
Ibhalansi yomlenze omnye
Zama ukuma ngomlenze omnye imizuzwana eyi-10 ukuya kwengama-30.
Ibhalansi yomlenze omnye onamehlo avaliweyo
Yima ngomlenze omnye imizuzwana eyi-10 ukuya kwengama-30 amehlo akho evaliwe.
Ibhodi yokulinganisa kunye neHalf-squats
Ibhalansi kwi a ibhodi eshukumayo .
Yenza i-half-squats ezilishumi ezicothayo, ezilawulwayo.
Amanyathelo anyukayo
Yiya kwibhodi yebhalansi.
Beka ibhodi yokulinganisa, umqamelo othambileyo, okanye i-foam pad 6 ukuya kwi-intshi ezi-8 ngaphezu kwendawo yokuqala.
Nyathela kalishumi.
Inyathelo Downs
Yehla kwibhodi yomncono.
Beka ibhodi yokulinganisa, umqamelo othambileyo, okanye i-foam pad 6 ukuya kwi-intshi ezi-8 ngaphantsi kunokuqala.
Yehla izihlandlo ezilishumi.
IiHops zomlenze omnye
Qhubela phambili kwaye ugxile ekuhleni ngokufanelekileyo.
Imitsi yeNdawo yomlenze omnye
Hop ukusuka kwenye indawo ukuya kwenye indawo emgangathweni.
Guqula Umzimba Wakho
VIDEO
Ucaphulo
Akbar, Saddam, et al. "Iimpembelelo zoqeqesho lwe-neuromuscular kukuqina komzimba kwimbaleki kwimidlalo: Uphononongo olucwangcisiweyo." Imida kwiPhysiology vol. 13 939042. 23 Septemba 2022, doi: 10.3389 / fphys.2022.939042
Borrelli, uJoseph Jr et al. "Ukuqonda ukwenzakala kwe-Articular Cartilage kunye noNyango olunokubakho." Ijenali ye-orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472
UCote, uMark P, kunye nabanye. "Ukuvuselelwa kwezahlulo ezidibeneyo ze-acromioclavicular: ingqwalasela esebenzayo kunye nengasebenziyo." Iiklinikhi kumayeza ezemidlalo vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002
Jeong, Jiyoung, et al. "Uqeqesho lwamandla angundoqo lunokutshintsha i-Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury." Ijenali yaseMelika yamayeza ezemidlalo vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990
Porschke, Feliks, et al. "Buyela emsebenzini emva kozinzo oluhlangeneyo lwe-acromioclavicular: isifundo sokulawula imeko." Ijenali yotyando lwamathambo kunye noPhando vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7
UVařeka, mna, kunye noR Vařeková. "Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích" [Intshukumo eqhubekayo yokwenziwa kokuvuselelwa ngokudibeneyo emva kokwenzakala kunye notyando]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.
