Lolonga
Ukuzilolonga ngeMpilo yangasemva kunye nomqolo: Ukuzivocavoca yenye yezona ndlela zibalulekileyo zokwandisa ixesha elide, ukuphucula impilo, kunye nokunciphisa intlungu kunye nokubandezeleka. Inkqubo efanelekileyo yokuzivocavoca inokuphucula ukuguquguquka, ukuhamba, ukwandisa amandla, kunye nokunciphisa intlungu emva. Ulwazi lweendlela ezilungileyo zokuphucula impilo okanye ukunciphisa intlungu kubalulekile kwisicwangciso sokuzilolonga okanye inkqubo yokulawula intlungu. Ukuzilolonga rhoqo yenye yezona zinto zingcono onokuthi uzenze kwimpilo yonke. Iinzuzo ezininzi ziquka ukuphucula impilo kunye nokuqina kunye nokunciphisa umngcipheko wezifo ezingapheliyo.
Kukho iintlobo ezininzi ezahlukeneyo zokuzilolonga; kubalulekile ukukhetha iintlobo ezifanelekileyo. Uninzi lweenzuzo kwindibaniselwano yemithambo: Ukunyamezela okanye i-aerobic imisebenzi yonyusa ukuphefumla kwakho kunye nesantya sentliziyo. Zigcina intliziyo yakho, imiphunga, kunye nenkqubo yokuhamba kwegazi isempilweni kwaye iphucule ukomelela kwakho kukonke. Imizekelo ibandakanya ukuhamba ngokukhawuleza, ukubaleka, ukuqubha, nokukhwela ibhayisekile.
Amandla okanye uqeqesho lokuchasa, imithambo yenza izihlunu zakho zomelele. Eminye imizekelo kukuphakamisa iintsimbi kunye nokusebenzisa ibhendi yokuxhathisa. ibhalansi Imithambo inokwenza kube lula ukuhamba kwindawo engalinganiyo kwaye incede ukuthintela ukuwa. Ukuphucula ibhalansi yakho, zama i-tai chi okanye imithambo efana nokuma emlenzeni omnye. voco imithambo yolula izihlunu kwaye inokunceda umzimba wakho uhlale ubuthathaka. I-Yoga kunye nokwenza iindlela ezahlukeneyo kunokukwenza ube bhetyebhetye ngakumbi.
by UGqr Alex Jimenez Lolonga , istres
"Kubantu abafuna ukwenza umthambo kodwa banoloyiko okanye izinto ezibaxhalabisayo, ngaba ukuqonda oko bayoyikayo kunganceda iingqondo zabo?"
Ukoyisa Uloyiko Lokuzilolonga
Esinye isizathu sengxaki yobunzima obuqhubekayo kukuba abantu abahambi ngokwaneleyo, kwaye esinye isizathu sokuba abantu bangazilolongi kukoyika.UCraig M. Hales et al., 2020 ). Kubantu ngabanye, ukuzibhokoxa ngokwasemzimbeni kunye nokuhambisa umzimba ukuya kwinqanaba lokunyuka kwesantya sentliziyo, ukuphefumla kakhulu, kunye nokubila kakhulu kunokubangela unxunguphalo kwaye boyike xa bengazange bakwenze oko kangangexesha elithile okanye bengazange basebenze. Amanye amaxhala kunye noloyiko abantu abanokuba nalo lubandakanya oku kulandelayo:
Ukujongelwa sisidenge
Nantoni na inokwenzeka xa usenza umthambo. Xa abantu bengakwazi ukuqonda ukuba umatshini usebenza njani okanye bengaqinisekanga ukuba benza umthambo ngokuchanekileyo, ukuwa ematshinini okanye ukuthoba ubunzima kunokubangela imvakalelo yobudenge. Ukwazi ukusebenzisa oomatshini kunye neentsimbi kufuna ukuziqhelanisa. Cela isikhokelo kumqeshwa wejim okanye umqeqeshi wakho, njengoko ukufundisa abantu ukwenza imithambo ngokuchanekileyo nangokukhuselekileyo kungumsebenzi wabo. Kwaye uninzi lwabantu abasebenza ngaphandle bayakuvuyela ukunceda nabo.
Ukuva Intlungu
Abanye bayakuphepha ukwenza umthambo, besoyika iintlungu eziqatha. Ukuzilolonga akufanelekanga ukuba kube buhlungu, kodwa kuya kubangela ukuba buhlungu kuba abantu basebenzisa izihlunu abangakhange bazisebenzise ixesha elide okanye kwaphela. Ngokomzekelo, izihlunu ziya kuba nokuvutha okuncinci xa uphakamisa iintsimbi. Umzimba usabela kwimithambo kwaye uziqhelanise nemithambo. Njengoko umzimba usiya usomelela, abantu ngabanye bayayibona impendulo yemizimba yabo kwaye bayakwazi ukucela umngeni ngokwabo ngobunzima obunzima, ukubaleka ixesha elide, ukuhamba kunye nokuzilolonga. Xa uqalisa inkqubo yokuzilolonga, qalisa kancinane. Abanye abaqeqeshi bacebisa ukwenza okungaphantsi kancinci kunokuba umntu ecinga ukuba bangakwenza kwiiveki zokuqala. Oku kunceda ukwakha umkhwa ngaphandle komngcipheko wokudinwa.
Ukulimala
Xa uqalisa inkqubo yokuzilolonga, abantu banokuziva utshintsho kwimizimba yabo yonke, ngokungathi yonke into iyatsala kwaye ikrazuka. Abantu abangakhange bazilolonge kakhulu basenokungakwazi ukwahlula phakathi kokungakhululeki okuqhelekileyo kwimithambo okokuqala ngqa kunye neentlungu zokwenzakala. I-Shin splints, i-side stitches, okanye ezinye iziphumo eziqhelekileyo ezinokuthi ziphuhliswe ukususela ekuqaleni kwenkqubo yokuzilolonga. Kusenokufuneka ukuba abantu bayeke ukuzilolonga, baphathe ukwenzakala, baze baqale kwakhona.
Ukuba kukho iintlungu ezibukhali kumalungu, ukukrazuka kwezihlunu okanye imithambo, okanye nayiphi na enye into engavakaliyo iqhelekileyo, yima uze ufune unyango.
Ziqhelise ukuba Nengqondo
Umzimba uya kuziva into ethile ngelixa usebenza, kodwa ukwahlula intlungu yokulimala kwangempela kwiimvakalelo eziqhelekileyo kubalulekile.
Qaphela ukuba umzimba uziva njani ngexesha lokuzilolonga.
Landela imiyalelo kwaye ubeke ingqalelo kwifomu efanelekileyo ukunciphisa umngcipheko wokulimala.
Izihlangu ezifanelekileyo
Ukunxiba izihlangu zokuzilolonga ezifanelekileyo yinto efanelekileyo yokuphepha nokukhusela ukulimala.
Tyala kwizihlangu ezisemgangathweni ukunika umzimba inkxaso oyidingayo.
Ifomu efanelekileyo
Ukuba uphakamisa iintsimbi, enye indlela yokugcina ukulimala kukusebenzisa ifom engafanelekanga okanye i-posture.
Ukuba awuqinisekanga ngendlela yokwenza imithambo, dibana nomqeqeshi okanye umqeshwa wejimu akuchazele ukuba umatshini usebenza njani.
Shushubeza
Ukutsiba kwi-workout ngaphandle kokufudumala kunokukhokelela ekulimazeni okungakhokelela kwiimeko ezibuhlungu ezingapheliyo.
Ukufudumala okuthe ngqo kwi-Workout kuyacetyiswa.
If ukuhamba , qala ngokuhamba okuphakathi.
Ukuba ubaleka, qala ngokuhamba ngokukhawuleza.
Ukuba uphakamisa iintsimbi, yenza umthambo omncinci wentliziyo kuqala okanye iseti yokufudumala eneentsimbi ezikhaphukhaphu.
Ukuzilolonga ngaphakathi kwamaNqanaba okuPhila
Ukwenzakala kwenzeka xa uzama ukwenza kakhulu ngokukhawuleza.
Qala ngenkqubo yokukhanya.
Sebenza ukuya kukuzilolonga okuqatha ngakumbi narhoqo.
Umzekelo, ukuba uyakwazi ukuhamba imizuzu eli-10 kuphela, qala apho kwaye wandise ngokuthe ngcembe.
Ukusilela
Xa kuziwa ekusebenzeni, ukungaphumeleli kunokuba namava ngeendlela ezahlukeneyo, njengokunciphisa umzimba, ukusilela ukuwenza ngokuzilolonga, ukungakwazi ukunamathela kwinkqubo yomthambo, njl njl. Le yinxalenye yenkqubo, kodwa abantu ngabanye banokuloyisa uloyiko lomthambo. ngokunyamezela.
Ukubeka ibha phezulu kakhulu kunokuba sisizathu sokuyeka.
Indlela elula yokuhlangabezana noku kukuzibekela usukelo olufikelelekayo.
Usukelo lwexesha elide lunokumiselwa ukusebenzela kulo.
Yenza into onokuyenza ngoku.
Abantu bazifaka emngciphekweni ngalo lonke ixesha besenza into ephuma kwindawo yabo yokuthuthuzela. Nangona kunjalo, ukubeka umngcipheko kunokuba yimfuneko ukoyisa uloyiko lokuzilolonga, ukuqhubeka, kwaye uphumelele.
IiTekhnoloji zokuLahla ubunzima
VIDEO
Ucaphulo
Hales CM, CM, Fryar CD, Ogden CL. (2020). Ukuxhaphaka kokutyeba kunye nokutyeba kakhulu phakathi kwabantu abadala: eUnited States, ngo-2017-2018. Ingxelo yeDatha ye-NCHS, akukho 360. Hyattsville, MD: Iziko leSizwe leNkcazo yezeMpilo. Ifunyenwe kwi www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation
by UGqr Alex Jimenez Lolonga , Heart Health
"Ngaba ukuqonda umthambo ophakathi kunye nendlela yokulinganisa ubungakanani bomthambo kunceda ukukhawulezisa iinjongo zempilo kunye nokuba sempilweni komntu?"
Umthambo ophakathi
Izikhokelo ezahlukeneyo zokuzilolonga zicebisa umthambo oqhelekileyo, ophakathi ukuze ufezekise kwaye ugcine impilo kunye nokuba sempilweni. Ukufumana ubuncinci, umthambo ophakathi ngeveki unokunceda ukukhusela izifo, ukwandisa impilo yengqondo, ukuxhasa ukwehla kobunzima kunye nokugcinwa, kunye nokuphucula umgangatho wobomi.
Yintoni?
Nantoni na eyenza intliziyo impompe kwaye ibethe ngokukhawuleza ithathwa njengomsebenzi ophakathi. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Ukuzilolonga okuphakathi kwemithambo yentliziyo kubandakanya - ukuhamba ngokukhawuleza, ukusebenza eyadini, ukugubhula, ukutshayela, kunye nokudlala imidlalo eyahlukeneyo efuna intshukumo engaguqukiyo.
Xa besenza umthambo olinganiselweyo, abantu ngabanye bafanele baphefumle ngamandla kodwa bakwazi ukuqhubeka bencokola. (Umbutho weentliziyo zaseMelika, ngo-2024 )
Uvavanyo lwentetho yindlela yokubeka iliso ukuba ingaba umthambo ukwinqanaba eliphakathi.
benefits
Ukuzilolonga rhoqo okuphakathi kunokunceda (Umbutho weentliziyo zaseMelika, ngo-2024 )
Ukunciphisa umngcipheko wokuphuhlisa iimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo sengqondo esiyingozi.
Phucula ubuthongo kwaye uncede ngokuphazamiseka kokulala.
Phucula imisebenzi yengqondo njengememori, ukugxila, kunye nokucubungula.
kunye ukuhla ukusinda kunye/okanye ugcino.
Ukuphucula impilo yamathambo.
Ukunciphisa ukudakumba, ukuxhalaba, kunye nezinye iimpawu zempilo yengqondo.
Mngakanani umthambo?
Umyalelo wokwenza umthambo ophakathi ubandakanya:
Imizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki, okanye iiyure ezimbini nemizuzu engama-30 ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Umsetyenzana womzimba kufuneka uqhubeke kangangemizuzu eli-10 ukuze uthathwe njengeseshoni yomthambo.
Umntu ngamnye unokwahlula imizuzu engama-30 yemihla ngemihla abe ziiseshoni ezimbini ukuya kwezintathu ezimfutshane, nganye imizuzu eli-10 ubude.
Njengoko isakhono sokuzilolonga sisanda, jolise ekunyuseni imisetyenzana ephakathi.
Abantu ngabanye baya kuvuna ngakumbi izibonelelo zempilo ukuba banyusa ixesha lokuzilolonga eliphakathi ukuya kwimizuzu engama-300 okanye iiyure ezintlanu ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018 )
Ukulinganisa umthambo
Inqanaba eliphakathi lomsebenzi linyusa izinga lentliziyo kunye nesantya sokuphefumla.
Abantu bayabila kodwa basenako ukuqhubeka nencoko.
Abantu ngabanye bayakwazi ukuthetha kodwa abakwazi ukucula.
Abantu ngabanye baya kuva umthambo kodwa abafunquli kwaye badubule.
Abantu ngabanye banokusebenzisa izikali ezahlukeneyo ukulinganisa ubungakanani bomthambo.
Inqanaba lentliziyo
Ukubetha kwentliziyo okuphakathi komlinganiselo yi-50% ukuya kwi-70% yezinga eliphezulu lentliziyo yomntu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 )
Umlinganiselo wokubetha kwentliziyo yomntu ngamnye uyahluka ngokweminyaka.
Itshathi yokubetha kwentliziyo okanye isixhobo sokubala singamisela esona santya siphezulu sentliziyo yomntu.
Ukulinganisa izinga lokubetha kwentliziyo phakathi komthambo, umntu ngamnye unokuthatha ukubetha kwentliziyo yakhe okanye asebenzise isantya sentliziyo, i-app, i-tracker yokuqina, okanye i-smartwatch ukuqinisekisa ukuba bahlala kumandla aphakathi.
MET
I-MET imele IMetabolic Equivalent for Task kwaye ibhekisa kwisixa seoksijini esetyenziswa ngumzimba ngexesha lokuzilolonga.
Ukwabela ii-METs kumsebenzi kuvumela abantu ukuba bathelekise ubungakanani bomsebenzi owenziwayo.
Oku kusebenza kubantu abanobunzima obahlukeneyo.
Ngexesha lokuzilolonga ngokomzimba, ukuphefumla kunye nesantya sentliziyo kunyuka, kwaye umzimba utshisa malunga ne-3.5 ukuya kwi-7 calories ngomzuzu.
Elona nani litshisiweyo lixhomekeke kubunzima bakho kunye nenqanaba lokomelela.
Umzimba usebenzisa i-1 MET kwimisebenzi esisiseko efana nokuphefumla.
Amabanga omsebenzi :
1 MET – Umzimba uphumle
2 METs – Umsebenzi olula
3-6 METs – Umsebenzi ophakathi
I-7 okanye ngaphezulu kwee-METs - Umsebenzi onamandla
UkuQiniswa kweSikali sokuSebenza
Abantu ngabanye banokujonga umgangatho wabo womsebenzi usebenzisa i I-Borg yokuKaliyo yeSikali esiQhelekileyo sokuSebenza/i-RPE . (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 ) Ukusebenzisa esi sikali kubandakanya ukubeka iliso kwindlela umntu avakalelwa ngayo malunga nokuba umzimba wakhe usebenza nzima kangakanani ngexesha lokuzilolonga. Isikali siqala kwi-6 kwaye siphele kwi-20. Ukuzikhandla okubonwayo phakathi kwe-11 kunye ne-14 kuthathwa njengomsebenzi womzimba ophakathi.
I-6 - Akukho mgudu - ukuhlala okanye ulele
I-7-8 - Ukuzikhandla okulula kakhulu
I-9-10 - Ukuzikhandla okulula kakhulu
I-11-12 - Ukuzikhandla okulula
I-13-14 - Ukuzibhokoxa kancinci
15-16 - Ukuzibhokoxa kakhulu
I-17-18 - Ukuzibhokoxa kakhulu
I-20 - Ukuzikhandla okukhulu
imizekelo
Imisebenzi emininzi ibalwa njengomsebenzi ophakathi. Khetha ezinye ezinomtsalane kwaye ufunde ukuzongeza kwinkqubo yeveki.
Ukudanisa ibhola
Umdaniso womgca
Ukulima
Imisebenzi yasekhaya eyenza intliziyo impompe.
Softball
Baseball
Volleyball
Iphinda kabini intenetya
Ukuhamba ngokukhawuleza
Ukubaleka okulula
Ukuhamba okanye ukubaleka kwi-treadmill
Ukusebenzisa umqeqeshi we-elliptical
Ukuhamba ngebhayisekile ngaphantsi kweemayile ezili-10 ngeyure kumgangatho ophantsi
Ukuqubha ngokukhululeka
I-aerobics yamanzi
Imingeni yokuhamba
Abantu abanemiba yokushukumiseka banokufikelela kumlinganiselo ophakathi besebenzisa isitulo esinamavili esiqhutywa ngezandla okanye ibhayisekile yesandla kunye nokuqubha okanye i-aerobics yamanzi.
Abantu abanokusebenzisa imilenze yabo kodwa bangakwazi ukunyamezela ukuhamba okanye ukubaleka banokuzama ukukhwela ibhayisekile okanye ukuqubha.
Ukufumana uMthambo ongakumbi
Kukho iindlela ezahlukeneyo zokubandakanya kunye nokwandisa imisebenzi yomzimba ephakathi. Ezi ziquka:
Imizuzu eli-10 yokugqabhuka komsebenzi
Hamba ngokukhawuleza kangangemizuzu eli-10 ngexesha.
Hamba ngesantya esilula imizuzu embalwa.
Phakamisa isantya semizuzu eyi-10.
Zama ukuhamba ngexesha lekhefu lomsebenzi okanye isidlo sasemini kunye/okanye phambi okanye emva komsebenzi.
Ukuhamba Ukuzilolonga
Umntu ngamnye unokuhamba ngaphakathi, ngaphandle, okanye kwi-treadmill.
Ukuma okufanelekileyo kunye neendlela zokuhamba zenza kube lula ukufezekisa isantya esiphuthumayo.
Xa ukhululekile ukuhamba ngokukhawuleza imizuzu eyi-10, qalisa ukwandisa ixesha lokuhamba.
Zama iindlela ezahlukeneyo zokuzilolonga ezibonelela ngohambo olukhawulezayo, amaxesha okubaleka, kunye/okanye ukongeza iinduli okanye ukunyathela.
Imisebenzi emitsha
Abantu ngabanye bayacetyiswa ukuba bavavanye imithambo eyahlukeneyo ukuze bafumane oko kubasebenzelayo.
Cinga nge-roller skating, blading, okanye skateboarding ukonyusa izinga lokubetha kwentliziyo.
Umsebenzi womzimba ophakathi uya kufumana kwaye ugcine umzimba ukwimo. Abantu akufanele bakhathazeke ukuba banokwenza okuncinci ekuqaleni. Vumela ixesha lokwakha unyamezelo kwaye ngokuthe ngcembe uzenzele ixesha suku ngalunye lokwenza imisetyenzana eyonwabisayo.
Guqula Umzimba Wakho
VIDEO
Ucaphulo
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (2018). Izikhokelo zoMsebenzi woMzimba waseMelika, ushicilelo lwesi-2. Ifunyenwe kwi health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Umbutho weentliziyo zaseMelika. (2024). Iingcebiso zeAmerican Heart Association malunga nomsebenzi womzimba kubantu abadala kunye nabantwana. (Ukuphila impilo enempilo, umba. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Amaziko oLawulo noThintelo lweZifo. (2022). Izinga lentliziyo ekujoliswe kulo kunye noqikelelo lwezinga eliphezulu lentliziyo. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Amaziko oLawulo noThintelo lweZifo. (2022). Ukuzibhokoxa okubonwayo (Umlinganiselo we-Borg weSikali esiQhelekileyo sokuSebenza). Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
by UGqr Alex Jimenez Lolonga , ukuphila qete
Kubantu abaziva bengenamdla wokuzilolonga kunye nokuzilolonga ngaba ukuphuhlisa ingqondo yokomelela kunokunceda ukuphucula nokugcina inkuthazo?
Fitness Mindset Motivation
Ukufunda ukwenza umthambo njengenxalenye yendlela yokuzilolonga rhoqo kunokuba nempembelelo enkulu kwimpilo nakwintlalontle. Ekuqaleni, abantu ngabanye bangaphakathi, kodwa njengoko ixesha lihamba, iibhloko zengqondo zinokuphazamisana nenkuthazo yokuzilolonga. Ukuguquguquka kunye nawe kunye nokufaneleka / iinjongo zempilo yinxalenye yenkqubo, kwaye ukoyisa iibhloko zengqondo kungundoqo ekugcineni ukukhuthaza. Konke malunga nokudala ukufaneleka kwengqondo ukugcina ukuzithemba kunye nokukhuthaza kwaye ujabulele izibonelelo zokuzilolonga rhoqo.
Ukuziva Udiniwe
Xa uziva udiniwe, umntu ngamnye kufuneka azibuze ukuba kukudinwa ngokomzimba na ngokwasengqondweni. Ukuba ukudinwa akubangelwa kukungalali, ukugula, okanye umsebenzi onzima ngokwasemzimbeni, kusenokwenzeka ukuba kukudinwa engqondweni. Ukudinwa engqondweni ngokufuthi kunokuvakala emzimbeni, yaye elona nyango licetyiswayo kukwenza umthambo. Amaxesha amaninzi, xa umntu eqala ukusebenza kwaye wongamele ukudinwa kwengqondo, uziva engcono. (UJuriena D. de Vries et al., 2016 ) Ukuzilolonga rhoqo kunokunyusa amanqanaba amandla kwaye kushiye umzimba ungadinwa kangako. (UBryan D. Loy et al., 2013 ) Nangona kunjalo, abantu kufuneka baqinisekise ukuba kukho ixesha elaneleyo lokubuyisela kunye nokubuyisela umzimba emva kokusebenza.
UkuZithetha
Ngamanye amaxesha kukho ilizwi elincinci elithi thatha usuku okanye wenze umsebenzi olula. Kulungile ukuba bhetyebhetye, kodwa amaxesha amaninzi, abantu kufuneka bakulungele ukumelana namazwi okutsiba-ukuzilolonga kwaye bahlale bekhuthazekile.
Susa imiqobo
Susa imiqobo enokukuphazamisa ekwenzeni umthambo.
Yiba nezixhobo zokuzilolonga kunye nexesha lokuzilolonga licwangciswe kwangaphambili ukuze kungabikho ingcinga yesibini.
Ukuba indawo enyiniweyo ingumba, fumana izixhobo ezixineneyo njengentambo yokutsiba engenantambo engadingi gumbi lininzi.
Musa ukuvumela ukuThatha ukuPhumla
Abantu abaceba ukwenza umthambo emva kwesikolo okanye emsebenzini akufuneki bagoduke, bahlale phantsi, baphumle ukubukela umabonwakude ngaphambi kokuba basebenze.
Abantu abasenokufuna utshintsho ukuze bazilolonge kufuneka bazame into ethambileyo kodwa esebenzayo, njengokuzolula okanye ukwenza umsebenzi olula.
Abantu abenza umthambo kusasa kufuneka banxibe iimpahla zabo zokuzilolonga ngoko nangoko, ukuze bangakwazi ukuqikelela okwesibini kwaye baqhubeke nomsebenzi wabo.
Zikhumbuze ngezizathu zokuzibophelela kwimithambo.
Uphando lubonisa ukuba ukusebenzisa umntu wesibini ukuthetha yedwa kunokunceda ukugcina inkuthazo. Ukuzikhuthaza ngamabinzana anje ukuba unokwenza oku, unayo le, okanye uza kufezekisa iinjongo zakho zempilo kuphucula amathuba okufumana isiphumo oyifunayo. (Sanda Dolcos, Dolores Albarracin. 2014 )
Yilwa Ngokuthandabuza
Qala ngamanyathelo amancinci. Buza ukuba amathandabuzo ayakuthintela na ukuba uqalise. Ukuba amathandabuzo aqala ukuvela:
Cela Uncedo
Umntu osebenza naye, umhlobo, okanye iqabane linokunceda ukuvuselela inkuthazo.
Baxelele ngemiceli mngeni yokubambelela kwimithambo.
Bacele ukuba bazilolonge kunye.
Yenza Okunokwenzeka
Ukuba ukusebenzela imizuzu engama-30 kunzima kakhulu, ungakhathazeki ngako.
Hamba ixesha elide kangangoko kwaye uzame ngakumbi kwixesha elizayo.
Yigcine ilula kwaye ibale. (UMargie E. Lachman et al., 2018 )
Chaza ngokutsha uMthambo
Ukuzilolonga kunokuziva ngathi ngumsebenzi, kodwa akunyanzelekanga ukuba kube njalo.
Umzekelo, abantu abahleli okanye beme imini yonke banokusondela kwi-workout njengemizuzu engama-30 ukuphuma nokujikeleza.
Okanye, emva kokuba abantwana bazinze, lixesha lokuba uzenzele into kwaye usebenzise uxinzelelo kude.
Izikhumbuzi ezisempilweni
Bhala amanqaku akhuthazayo okuqina kwengqondo kwaye uwabeke apho aya kubonwa rhoqo.
Ezi zinokuba ziinjongo zokuzilolonga; umzekelo, ndiza kusebenzisa imizuzu engama-30 kuba ndifuna amandla amaninzi, ukulala okungcono, amandla, njl.
Qeqesha Ingqondo Ukuzilolonga
Xa umba uyintshukumisa, ingqondo ifuna ukuqiniseka ukuba yenza umthambo. Indlela yokusebenzisa izakhono zokucinga ngengqondo:
imivuzo
Xa ugqiba umthambo, imivuzo inokunceda.
Umthambo unemivuzo yawo – amandla angakumbi, umoya ophucukileyo, isiqabu soxinzelelo, kunye nokunciphisa umngcipheko wesifo.
Mhlawumbi ipere entsha yezihlangu, ii-earbuds okanye i-headphones, izixhobo zokuzilolonga, okanye i-massage iya kwandisa inkuthazo.
Yenza isivumelwano
Qhubeka uzilolonga ngalo naliphi na ixesha, kwaye ukuba umnqweno wokuyeka usekhona, yiyeke.
Izihlandlo ezisithoba kwi-10, abantu baya kuqhubeka.
Yenza ngathi
Ukwenza ukholo kunokukhuthaza ukufaneleka kwengqondo.
Ukwenza ngathi ugqatso, okanye kwimuvi, nantoni na eyenza umzimba ufune ukuhamba.
Zibekele Usukelo onokulufikelela
Ukwenza usukelo olunzima kunokuvelisa uloyiko lokungakwazi ukulufikelela.
Jolisa kwiinjongo ezincinci ezifikelelekayo ezihamba kunye nenjongo enkulu ngokubanzi.
Ngaloo ndlela, kukho uloyiso olungakumbi, yaye intshukumisa yokuqhubeka ushukuma iyagcinwa.
ukhuphiswano
Ukhuphiswano olunempilo lunokuba yinkuthazo enkulu.
Ukukhuphisana nawe ngamaxesha akhawulezayo, iintsimbi ezinzima, okanye amaza amaninzi kunokugcina impembelelo iqhubeka.
Imidiya yoluntu kunye neeapps zokukhuphisana nosapho kunye nabahlobo nazo zinokunceda.
yomfanekiso
Iimbaleki zisebenzisa ubuchule bokubukela umdlalo, umdlalo, kunye netumente ukuze bazilungiselele kwaye balungele ukwenza oko bebekwenza.
Abantu ngabanye banokwenza into efanayo ngokuzibona besenza umthambo ukusuka ekuqaleni ukuya ekupheleni.
Yiba nombono wokuzilolonga kunye nempumelelo yokugqiba, kwaye wenze ukuba kwenzeke. (UFritz Renner et al., 2019 )
Sebenza Izinto
Ukuzivocavoca kunika ixesha lokucamngca lokucinga ngeengxaki kunye nemingeni.
Sebenzisa ixesha lokuzilolonga ukujongana neengxaki kwaye uphinde ugxininise izicwangciso zokuzisombulula.
Inkqubo Iinjongo
Ukukhetha iinjongo ezithile eziyinxalenye yenkqubo yokuzilolonga, njengokusebenza ngamaxesha angama-3-4 ngeveki, kuyacetyiswa xa kuthelekiswa nokusebenzisa iinjongo zesiphumo, njengokulahlekelwa iipounds ezilishumi.
Iinjongo zesiphumo zinokuphuma kulawulo lomntu; endaweni yoko, gxininisa kumanyathelo okuphumeza iinjongo, ezinciphisa uxinzelelo kwaye yindlela elawulwayo yokusebenza. (UKylie Wilson uDarren Brookfield. 2011 )
Ukutshintsha indlela yokuphila ukuquka umthambo akukho lula. Elona nyathelo libalulekileyo kukuba nesimo sengqondo esifanelekileyo. (UMargie E. Lachman et al., 2018 ) Ukucinga ngomthambo njengesinyanzeliso kuya kutyhafisa inkuthazo. Endaweni yoko, yenza ingqondo yokuqina ukuze uphathe umthambo njengekhefu kulo lonke uxinzelelo kunye nomvuzo we ingqondo nomzimba kubomi obunempilo.
Ukuzivocavoca kweKhaya lokuNceda iintlungu
VIDEO
Ucaphulo
de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Zilolonge njengongenelelo lokunciphisa ukudinwa okuNxulumene nokuFundisa phakathi kwaBafundi beDyunivesithi: Uvavanyo oluLawulwayo lwe-Arm-Arm ezimbini. PloS enye, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137
UBryan D. Loy, uPatrick J. O'Connor kunye noRodney K. Dishman (2013) Umphumo wokuzivocavoca omnye kumandla kunye nokukhathala uthi: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta, Ukukhathala: i-Biomedicine, iMpilo kunye nokuziphatha, i-1 :4, 223-242, DOI: 10.1080/21641846.2013.843266
I-Dolcos S, i-Albarracin D. (2014). Intetho yangaphakathi yommiselo wokuziphatha: Iinjongo kunye nokusebenza komsebenzi zomelela xa uthetha nawe njengoWe. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.
Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). Xa abantu abadala bengazilolongi: Iindlela zokuziphatha zokwandisa uMsebenzi woMzimba kwi-Sedentary Middle-Aged kunye nabadala abadala. Ukuqaliswa kokuguga, i-2 (1), igy007. doi.org/10.1093/geroni/igy007
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Imifanekiso yengqondo "njengesandisi senkuthazo" ukukhuthaza imisebenzi. Uphando lokuziphatha kunye nonyango, 114, 51-59. doi.org/10.1016/j.brat.2019.02.002
UKylie Wilson kunye noDarren Brookfield (2009). Isiphumo sokuSetwa kweNjongo kwiNkuthazo kunye nokuBambela kwiNkqubo yokuSebenza kweeVeki eziNtanda, iJenali yaMazwe ngaMazwe yezeMidlalo kunye neNgqondo yoMthambo, 7: 1, 89-100, DOI: 10.1080 / 1612197X.2009.9671894
by UGqr Alex Jimenez Lolonga , Iimpawu
Kubantu abadala abanengxaki yokuma, ukuthotywa, ukutyibilika, kunye neentlungu zomqolo, ngaba ukongeza imithambo yembambo kunokunceda ukuzisa isiqabu kwaye kuthintele imeko ukuba ibe mandundu?
Ukuphuculwa komzimba
Kuqhelekile ukudibanisa i-posture engaphezulu kunye nobudala, kodwa ezinye izinto zinokuba negalelo kwiingxaki. (UJustyna Drzał-Grabiec, et al., 2013 ) Iimbambo kunye ne-pelvis zibalulekile kwisakhiwo somzimba kwaye ziquka undoqo. Ukuba ezi zakhiwo zamathambo zihamba ngendlela engafanelekanga ngenxa yokungahambi kakuhle, izihlunu ezinamathele kuzo ziba lukhuni, zibuthathaka, okanye zombini, kwaye izihlunu ezijikelezayo kufuneka zihlawule, ezibangela ukuba imeko ibe nzima kunye nokulimala ngakumbi.
Ukuma okungenampilo kunokubangelwa yimbambo yekheji ecinezela ithambo le-pelvic.
Njengoko umqolo ongaphezulu uhla okanye ucinezela, ukuphakama kunokuqala ukuhla.
Ukuziqhelanisa nokuqonda ukuma kunokunceda ukuphakamisa i-rib cage kwithambo le-pelvic.
Ubambo Cage Imithambo
Lo msebenzi unokwenziwa uhleli okanye umile. Inkqubo yemihla ngemihla inokunceda ukuphucula i-posture kunye nokunciphisa iingxaki zangasemva kunye neentlungu.
Inguqulo ehleliyo inceda ukugcina ugxininiso ekwenzeni umthambo ngokufanelekileyo.
Inguqulelo yokuma icela umngeni wokwazi umzimba, ivumela umntu ukuba azive ukuba iimbambo zekheji kunye neentshukumo zangaphezulu zichaphazela njani i-pelvic kunye nokuma okusezantsi komqolo.
Ukuqala, kucetyiswa ukuba uqale kwindawo yokuhlala.
Nje ukuba iziseko zifundiwe, ke ngokuqinisekileyo uqhubela phambili ekumeni.
Lolonga
Misa i-pelvis ukuze ijonge phambili kancinci.
Oku kuthambeka okuya phambili kuya kuwubaxa igophe elisezantsi kancinci ngelixa uqinisa izihlunu ezisezantsi ngendlela elungileyo.
Ukuseka kunye nokugcina eli jika kwindawo yokuhlala kufuneka uzive ungokwemvelo.
Sezela umoya kwaye ubaxe ukunyuselwa phezulu kweembambo.
Ukuphefumla kubangela ukuba umnqonqo kunye neembambo zande kancinci.
Exhale kwaye uvumele i-rib cage kunye nomva ongaphezulu ukuba ubuyele kwindawo yazo yendalo.
Phinda ukuya kumaxesha ali-10 kanye okanye kabini ngosuku.
Kulo msebenzi, sebenzisa ukuphefumla ukuphuhlisa i-rib cage yokuphakamisa kunye nokuhamba ngokunyukayo.
Musa ukuba mkhulu kulwandiso lomqolo.
Kunoko, gxininisa kwindlela yokwenza ngayo ukuphefumla /ukuphefumlela ngaphakathi kuxhasa intshukumo yeembambo kunye nomqolo ongasentla kwaye kuphuhlise izihlunu ukusuka apho.
Zama ukuphakamisa imbambo ngokulinganayo kumacala omabini njengoko umzimba uvumela.
Ngokuziqhelanisa, abantu ngabanye baya kuqonda utshintsho olusempilweni kunye nokwanda komgama phakathi kweembambo kunye ne-pelvis.
Isikhokelo kunye nokwahluka
Yenza umthambo ngomqolo ngokuchasene nodonga ukuze ufumane isikhokelo esingasentla.
Olunye ulwahlulo lwe-pelvis kunye ne-rib cage posture yoqeqesho kukuphakamisa iingalo.
Oku kuya kudala imbono yoqeqesho yokuqonda imo eyahlukileyo.
Gxininisa kwintshukumo yeembambo xa iingalo ziphakanyisiwe.
Ngaba ukuphakamisa iingalo kwenza umthambo ube lula, ube nzima, okanye wahluke?
Ukuphucula ukuphuculwa kwe-posture, yolula imisipha ye-pectoral.
Yoga
Abantu abafuna iindlela ezingakumbi zokuqinisa ukuma okunempilo kufuneka baqwalasele i-yoga.
Uphando olupapashwe kwi Ijenali yeHlabathi yeYoga icebisa ukuba indlela entle yokwenza undoqo inokuba kukubandakanya iindlela ezahlukeneyo zokuma kweyoga kwisiqhelo. (UMrithunjay Rathore et al., 2017 ) Izihlunu ze-ab zincamathela kwiindawo ezahlukeneyo kwi-rib cage kwaye zidlala indima kwi-posture, ukulungelelaniswa, kunye nokulingana. Abaphandi bachonge izihlunu ezimbini, i-obliques yangaphandle, kunye nesisu esinqamlekileyo, njengesitshixo sokumisa okuhambelana nempilo.
Amandla oMandla
VIDEO
Ucaphulo
Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Utshintsho kwindlela yokuma komzimba kwabasetyhini okwenzeka ngokubudala. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Ulungelelwaniso lwe-Anatomical lwe-Core Muscle Activation kwii-Yogic Postures ezahlukeneyo. Ijenali yamazwe ngamazwe yeyoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Ukuguga kubangela ukuhlengahlengiswa kwe-cortical kunye nokulawulwa komgogodla we-posture. Imida kwi-neuroscience yokuguga, 6, 28. doi.org/10.3389/fnagi.2014.00028
by UGqr Alex Jimenez Lolonga , istres
Abantu ababandakanyeka kwirejimeni yokuqina komzimba rhoqo banokuqala ukuphulukana nomdla kunye nenkuthazo. Ngaba ukwazi iimpawu zokudinwa ngokugqithiseleyo kunokunceda abantu baphinde bafumanise intshukumisa yabo?
Ukuzivocavoca Ukudinwa
Xa ukugcina usempilweni nokuba sempilweni kuba ngumsebenzi kwaye ukwenza nantoni na eyenye ingcono kunokuzilolonga, abantu banokuba nengxaki yokudinwa ngokugqithiseleyo. Nazi iimpawu ezimbalwa zokuba umntu uyatsha.
amangomso
Olunye uphawu luhlala lubeka izinto phantsi.
Umntu unokunxiba iimpahla zokuzilolonga, abeke izixhobo, njl.njl.
Nangona kunjalo, ukuzilolonga akuze kwenzeke njengoko umntu eqhubeka efumana ezinye izinto zokuzenza.
Ngexesha elithile, bathatha isigqibo sokuba kusemva kwexesha kwaye baya kusebenza ngomso.
isisombululo
Yenza lula ukuzilolonga. Yenza iinjongo ezincinci okanye uhlengahlengiso kwaye ugcine ukukhanya kokuzivocavoca. (Nemanja Lakicevic, et al., 2020 ) Umzekelo unokuba:
Gxininisa kuphela ukolula.
Hamba ujikeleze ibhloko.
Yehla usenyuka izinyuko ezilingana nemijikelo embalwa.
Yenza iipushups ezili-10, ii-squats ezili-10, kunye nemiphunga eli-10, okanye eminye imithambo kwaye kuphelele apho.
Akusenamdla
Xa utshisiwe, umthambo awunomdla kwaye awudalisi. (UFranklin Velasco, uRafael Jorda. 2020 ) Abaqeqeshi baya kucebisa ukufumana into entle malunga nokuzilolonga.
isisombululo
Tshintshela kumsebenzi omtsha okanye owahlukileyo. (Nemanja Lakicevic, et al., 2020 )
Xa umdla kunye nomnqweno ungafumaneki ndawo musa ukuzilolonga njengesiqhelo, njengoko oku kunokunciphisa ngakumbi inkuthazo.
Eli lixesha lokutshintsha inkqubo kwaye uhambe ngebhayisikile yokuzonwabisa okanye i-rollerblade, i-skateboard, njl., iseshoni.
Yiya epakini, hambahamba nje, kwaye ulibale ngomsebenzi wokuthatha yonke into.
Dlala umdlalo nomhlobo okanye uphose ibhola ujikeleze.
Ukudinwa
Hayi nje umzimba, kodwa ukudinwa ngokwasengqondweni kunokuba luphawu lomthambo wokudinwa.
isisombululo
Ukuphumla.
Abantu banokucinga ukuba kufuneka bazilolonge yonke imihla kwaye babambelele kwirejimeni okanye basilele.
Olu hlobo lwengqondo lunokubangela ukudinwa kunye noxinzelelo olongezelelweyo.
Umzimba kunye nengqondo zifuna ixesha elaneleyo lokubuyisela.
Ulibale malunga nomthambo ocwangcisiweyo wosuku, kwaye ubone indlela ingqondo nomzimba ovakalelwa ngayo ngosuku olulandelayo.
Iintsuku ezimbini okanye ezintathu zokuphumla ngokulandelelana zinokwenza umahluko omkhulu kwinkuthazo kwaye zinikeze umbono omtsha kwindlela yokuzilolonga.
Amanqanaba asezantsi amandla emva koMthambo
Ukuzilolonga, nangona kudinwa ngendlela efanelekileyo, kufanele kumnike amandla umntu ngamnye. Uninzi lokuzilolonga kufuneka lushiye umzimba uziva ngcono kunangaphambili. Xa umzimba uziva umbi okanye amanqanaba amandla ephantsi, oku kunokuba luphawu ukuqhubela phambili oko kunokukhokelela ekubeni udinwe ngokugqithiseleyo.
isisombululo
Eli inokuba lixesha lokukhululeka kwirejimeni yokomelela.
Ulibale ukuzilolonga okuqatha kunye/okanye uqeqesho lobunzima obunzima.
Eli lixesha lokunciphisa umzimba.
Ukuzivocavoca okulula kweyoga okanye iPilates kunokunceda.
Olu luhlobo lokubuyisela okusebenzayo, okuvumela ingqondo nomzimba ukuba uphumle ekusebenzeni ngokugqithiseleyo.
Ukutshintsha kweMood kunye/okanye ukucaphuka
Xa ingqondo nomzimba zisebenza kakhulu kwaye ziqeqesheke kakhulu, oko kunokubangela ukucaphuka, ukucaphuka, kunye nokudandatheka okukhokelela ekudinweni.
isisombululo
Yenza into eziva ilungile. Oku kunokubandakanya:
I-massage yonyango.
Iseshoni ye-spa.
Ukulala ixesha elide.
Ukumanzisa iinyawo.
Ukuthatha ibhafu yonyango.
ukucamngca
Ukudinwa kuyenzeka, injongo kukugcina izisombululo zilula njengokuthatha ikhefu leentsuku ezimbalwa okanye ukuzama into entsha ukuze ubuye uziva uhlaziyekile kwaye womelele.
UVavanyo lweZifundo ezininzi kunye noNyango
VIDEO
Ucaphulo
Lakicevic, N., Iintlanga, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Yenza ukomelela koMzimba: Ngaba ubuNtsha bungaba siSigqibo esiPhambili kuNyathelo loMzimba?. Imida kwizengqondo, 11, 577522. doi.org/10.3389/fpsyg.2020.577522
Velasco, F., & Jorda, R. (2020). Umfanekiso wokukruquka phakathi kweembaleki kunye neziphumo zayo kuLawulo lwezeMidlalo: Indlela yokuSebenza ngeendlela ezininzi. Imida kwizengqondo, 11, 831. doi.org/10.3389/fpsyg.2020.00831
by UGqr Alex Jimenez Lolonga , Amandla kunye nokomelela
Amandla yindibaniselwano yamandla kunye nesantya ngokuhamba kwexesha. Amandla yindlela umntu anokuba namandla ngayo . amandla is indlela umntu anokukhawulezisa ngayo ukusebenzisa amandla. Uqeqesho lwamandla kumandla, aka ukuqeqeshwa kwamandla, ukukwazi ukusebenzisa umthamo othile wamandla ngexesha elithile. Amandla anokwakhiwa ngoqeqesho lobunzima. Nangona kunjalo, uqeqesho lwamandla alukho nje i-weightlifters. Iimbaleki ezininzi ezifana nebhola ekhatywayo, basketball, kunye nabadlali bevolleyball, i-sprinters, abadanisi, kunye nabadlali be-wrestlers bakha amandla okwandisa amandla, ukuphucula ukuqhuma, ukwandisa ukutsiba kwabo ngokuthe nkqo / ukutsiba, kunye nokunika imizimba yabo ikhefu ekuqeqesheni ubunzima obunzima.
Uqeqesho lwamandla oMmandla
Ukwakha amandla yenye yezinto, kodwa ukuba namandla kufuna enye into ekuqeqesheni. Ngokwebhayoloji, abantu ngabanye baqeqesha Izihlunu zolule kwaye zifinyeze ngokukhawuleza ukuze umzimba ukwazi ukwenza iintshukumo ezithile.
benefits
Iinzuzo zoqeqesho lwamandla amandla.
Ikhuthaza ukuphumla komzimba okuSebenzayo
Uqeqesho lwamandla lunika ingqondo nomzimba ikhefu kuqeqesho olunzima.
Inika i-tendon, i-joints, kunye nenkqubo ye-nervous central ukuphumla.
Inikezela ngotshintsho olonwabisayo nolusempilweni ngokutsiba, ukujula, ukujinga, njl.
Ukunciphisa umngcipheko wokulimala kwedolo
Uqeqesho lunceda ukuphucula:
Amandla e-Hip.
Ukufika kwi-biomechanics. Inceda ukunciphisa umngcipheko wokulimala kwedolo.
Inceda ukuqinisa imisipha ngaphezu kwedolo.
A isifundo bafumana abantu abane-knee osteoarthritis abathathe inxaxheba kuqeqesho lwamandla aphezulu, xa kuthelekiswa nobukhulu obuphantsi, babenokunciphisa iimpawu zentlungu yamadolo.
Ukuphucula ukutsiba ngokuthe nkqo
Ukutsiba ngokuthe nkqo okanye ukutsiba kukuba umntu unokutsiba phezulu kangakanani kwaye yiparamitha eqhelekileyo yokuvavanya isakhono sembaleki.
Iyinxalenye ebalulekileyo yeenkqubo zoqeqesho lokunyakaza ukuphucula ukusebenza kwezemidlalo.
Uphando lubonise ukuba amandla ombane kunye noqeqesho lokutsiba kunokuphucula ukuphakama kokutsiba.
Inkqubo yoQeqesho
Ngaphambi kokuqala nayiphi na inkqubo yokuzivocavoca, kuyacetyiswa ukuba uthethe nogqirha. Amacandelo aphambili ekugxilwe kuwo xa uqeqeshelwa amandla.
Ubuninzi
Ukuqala ngeshedyuli 3-4 amaxesha ngeveki kucetyiswa yi Ikholeji yaseMelika yoNyango lwezeMidlalo .
Ukuhamba ngaphaya kwesi sihlandlo kunokuba nzima kumzimba kunye nenkqubo ye-nervous central.
Ukunciphisa iiseshini kumaxesha ambalwa ngeveki kunika umzimba ixesha lokubuyisela.
izixhobo
Ngenxa yokuba uqeqesho lwamandla lubandakanya indibaniselwano yokwandisa amandla kunye nesantya, ukusebenzisa izixhobo ezifanelekileyo ezivumela zombini zibalulekile. Nangona kunjalo, kukho iindlela zokuphucula ngaphandle kwezixhobo.
Ukuziqhelanisa nokutsiba, nyusa amandla ngokwandisa umgama usebenzisa ibhokisi ende.
Ukuziqhelanisa ne-push-ups emgangathweni, yongeza amandla ngokutyhala ngamandla amaninzi ukuze izandla zisuke emhlabeni.
Ukuphucula amandla ngokunyusa isantya, umthambo unokwenziwa ngokukhawuleza okanye ngokuncipha kokuphumla phakathi kweeseti.
ubunzima
Ubunzima buxhomekeke kumntu ngamnye enye-rep max okanye obona bunzima bunzima obunokuphakanyiswa ngophindaphindo olunye.
Le yirekhodi yomntu yalo naluphi na uhlobo lokunyuswa kobunzima olwenziwayo.
Iinketho zokuhamba zoqeqesho lwamandla: I-Plyometrics, iBallistic, okanye iDynamic.
I-Plyometrics ibandakanya imisebenzi efana ne-squats okanye i-jump lunges, eqhelekileyo kunye nabadlali bebhola kunye ne-basketball.
Uqeqesho lweBallistic lubandakanya imisebenzi efana ne-back squat yebhola ekhatywayo okanye abadlali bebhola ekhatywayo.
Uqeqesho olunamandla lusebenzela izindululo zoqeqesho olungqale kwimidlalo efana negalufa okanye ukukhonza intenetya.
isondlo
Ingaba i-cardio okanye uqeqesho lwamandla, i-caloric intake eyaneleyo ibalulekile kungakhathaliseki uhlobo lokuzilolonga, oku kuthetha ukuba nebhalansi enempilo ye-macronutrients ezintathu: i-carbohydrates, amafutha kunye neprotheni.
Iikhabhohayidrethi zinokuba zezona zibalulekileyo, njengoko uphando lubonise ukuba umthambo ophezulu kakhulu njengokuqeqeshwa kwamandla kuphucula xa ukutya ii-carbohydrate ngaphambi, ngexesha, nasemva kokujima.
Amafutha ayimfuneko, kwaye ukuthathwa kwemihla ngemihla okungaphantsi kwe-20% yeekhalori ezithathayo kunokunciphisa ukufunxwa kwezondlo ezahlukeneyo ezibalulekileyo.
Kunconywa ukuba udle i-1.2-1.7 grams yeprotheni ngekhilogram yobunzima bomzimba ngamnye.
Njengawo nawuphi na umthambo, uqeqesho luthatha ixesha, kwaye kubalulekile ukuqhubela phambili ngokuthe ngcembe kuphela xa umzimba ulungisiwe. Ukubandakanya izakhi zendlela yokuphila enempilo kubandakanya ukutya okunokulinganisela, okunesondlo kunye nokulala okufanelekileyo kunye neentsuku zokuphumla. Oku kuya kunceda ukufumana izibonelelo ezininzi kunye thintela ukwenzakala .
Ukuphucula ukusebenza kwe-Athletic ngeChiropractic
VIDEO
Ucaphulo
Balachandran, Anoop T et al. "Ukuthelekiswa koQeqesho lwaMandla kunye noQeqesho lwaMandla eNdabuko kuMsebenzi woMzimba kuBantu abadala: Ukuphononongwa ngokuchanekileyo kunye nohlalutyo lweMeta." JAMA Network Open vol. 5,5 e2211623. 2 Meyi. 2022, doi:10.1001/jamanetworkopen.2022.11623
UMaestroni, uLuca, kunye nabanye. "Amandla kunye noQeqesho lwaMandla ekuBuyiselweni kwakhona: Ukusekela iMigaqo kunye neZicwangciso eziSebenzayo zokubuyisela iimbaleki kuMsebenzi oPhezulu." Iyeza lezemidlalo (Auckland, NZ) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
UMarian, uVanderka, kunye nabanye. "Ukuphuculwa kwamandla aphezulu, ukutsiba ngokuthe nkqo kunye nokuSebenza kweSprint emva kweeveki ezisi-8 zoQeqesho lwe-Jump Squat kunye neMithwalo eYodwa." Ijenali yenzululwazi yezemidlalo & neyeza vol. 15,3 492-500. 5 Agasti 2016
Peebles, uAlexander T et al. "Ukunqongophala kwe-biomechanics kwizigulane zokuvuselela i-anterior cruciate ligament zingavavanywa kwindawo engeyiyo elebhu." Ijenali yophando lwamathambo: upapasho olusemthethweni lwe-Orthopedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039
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
UWesley, uCaroline A et al. "I-Biomechanics yokuHlaba ePhantsi kwiNdawo zozibini zesini emva kweProtocol yokuSebenza ngokuSebenzayo." Ijenali yoqeqesho lweembaleki vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03
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 Chiropractic , Ubuhlungu obungapheliyo , Lolonga , ukuphila qete , impilo , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Wonke umntu, ngaxa lithile, unohlobo oluthile msebenzi womzimba oko kubanceda bakhulule uxinzelelo lwezinto zemihla ngemihla. Nokuba kuqeqesho lweembaleki okanye ukugcina impilo esempilweni, ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure enye kunokunceda ekukhuthazeni ukukhula kwezihlunu kunye netoni, ukunciphisa uxinzelelo kunye noxinzelelo lwegazi oluphezulu. Nangona kunjalo, abantu abaninzi badla ngokungakwazi ukufumana ixesha lokuzilolonga, nto leyo enokukhokelela kwiingxaki ezininzi emizimbeni yabo. Xa abantu abaninzi bengasebenzi ngokwasemzimbeni, kunokukhokelela ekubeni iintlungu zemisipha , izihlunu ezibuthathaka, kunye nezinye iimeko ezingapheliyo. Ukuza kuthi ga ngelo xesha, kunokumenza umntu abe lusizi aze abangele isiphene. Ngethamsanqa unyango oluninzi lunokunceda ukunciphisa imiphumo yeempawu ezinjengeentlungu ezinxulumene nokungasebenzi komzimba kwaye zinokunceda ukubuyisela umzimba. Inqaku lanamhlanje lijolise kwindlela i-MET (ubuchule be-muscle energy) yonyango isebenzisa isitulo kunye nokuzivocavoca kwesisu ukuze kuncede ukukhuthaza ukuguquguquka komgogodla, ukunciphisa ubuthathaka besisu, kunye nokuqinisa imisipha ephantsi kunye ne-pelvic. Sisebenzisa kwaye sifaka ulwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo usebenzisa isitulo kunye nokuzivocavoca kwesisu kwi-MET therapy. Sikhuthaza kwaye sithumele izigulana kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kwiziphumo zabo ngelixa sixhasa ukuba imfundo yindlela ephawulekayo nemangalisayo yokubuza ababoneleli bethu imibuzo ebalulekileyo xa isigulana sivuma. UDkt Alex Jimenez, DC, uquka olu lwazi njengenkonzo yemfundo. isikhanyeli
Usihlalo Uzilolonga Kwi-MET Therapy
Ngaba ufumana intlungu yemisipha kwiindawo ezithile zomzimba wakho? Ngaba imilenze yakho idiniwe emva kosuku olude emsebenzini okanye xa ugoba ukuze uchole into ethile? Ezi zibonakaliso zentlungu ye-musculoskelet zivame ukubangelwa ukungasebenzi komzimba, oku kunokubangela ukuba izihlunu zibe buthathaka kwaye zibe mfutshane. Oku kunokukhokelela kwimiba eyahlukeneyo yempilo enxulumene nentlungu ye-musculoskeletal ukuba ayilungiswanga. Nangona kunjalo, unokunceda ukunciphisa ezi ziphumo ngokubandakanya izinto zemihla ngemihla njengesitulo kwindlela yakho yokuzilolonga. Izifundo zophando ziye zatyhila ukuba ukuzivocavoca okusekelwe kwisitulo kunokubonelela ngeenzuzo zengqondo kunye neengqondo ngelixa kunciphisa umngcipheko wokulimala. Ukongezelela, ukusebenzisa isitulo sokuzivocavoca kunokuphucula ukuguquguquka komgogodla.
I-Chair-based Exercises ye-Spinal Flexibility
Xa usenza imithambo esekwe kwisitulo ukomeleza ukuguquguquka komqolo kunyango lwe-MET, kubalulekile ukuqinisekisa ukuba uphindaphindo ngalunye alunantlungu kwaye lukhululekile. Namathela kwiiseti ezicetyiswayo ezinikwe ngumqeqeshi wakho okanye ingcali yezomzimba.
Hlala esihlalweni ukuze iinyawo zityalwe phantsi, kwaye iintende ziphumle emadolweni. Yaya phambili ukuze iingalo zesitulo zixhase ubunzima bomzimba ongaphezulu; oku kuvumela iingqiniba ukuba zigobe ngaphandle kwaye intloko ijinga ngasemva. Bamba indawo emithathu yokuphefumla nzulu ukuvumela umqolo ophantsi wolule. Xa uphefumla, zikhulule phambili ude uzive unyuka kancinci, ungeva ntlungu, kwaye uphinda imijikelo emithathu yokuphefumula. Phinda ulandelelwano ude ungaqhubeki ngakumbi kunokuba unako ngaphandle kokukhathazeka okanye intlungu. Buyela kwisihlalo kwaye uphumle imizuzu embalwa ukuvumela izihlunu ezisezantsi ukuba ziphumle.
VIDEO
Ngaba ufumana iingxaki ze-musculoskeletal ezichaphazela ukusebenza kwakho kwezemidlalo? Ngaba uziva ubuthathaka bemisipha kwizisu zakho, umva ophantsi, okanye i-pelvis? Okanye ngaba umthambo ofanelekileyo awusebenzi kuwe? Le miba ihlala ihambelana nokungasebenzi komzimba kwaye inokubangela intlungu. Ukungasebenzi komzimba kunokubangelwa zizinto ezahlukeneyo, ezinokuchaphazela ubomi bakho bemihla ngemihla kwaye zikuthintele ekwenzeni umthambo. Ngethamsanqa, zininzi iindlela zokubandakanya umsebenzi womzimba kubomi bakho obunempilo. Ukunyamekela kwe-Chiropractic kunye nonyango lwe-MET zimbini zonyango ezinokudibaniswa nomsebenzi womzimba ukunciphisa intlungu ye-muscle kunye neentlungu. Izifundo zophando ziye zatyhila ukuba i-MET, okanye ubuchule be-muscle energy, luhlobo lonyango oluthambileyo olusetyenziswa ziingcali zentlungu ukolula izihlunu eziqinileyo kunye ne-fascia, ukudibanisa amalungu, ukunciphisa intlungu, kunye nokuphucula ukujikeleza kwinkqubo ye-lymphatic. Olu nyango lunokunceda ukukhulula intlungu kunye nokubuyisela ngokwemvelo umzimba xa udibene nokuzivocavoca. Bukela le vidiyo ingentla ukuze ufunde ulwazi oluthe kratya malunga nokuba ukudibanisa unyango kunye nomsebenzi womzimba kunokukunceda njani ukuba uqalise uhambo lwakho lwempilo ukuya kwimpilo engcono.
Ukuzivocavoca kwesisu kwi-MET Therapy
Abantu abaninzi abanako ukusebenza ngokomzimba ngenxa yezihlunu zesisu ezibuthathaka, ezinokubangela iintlungu ezisezantsi kwi-musculoskeletal system. Kwincwadi ethi "IiClinical Applications of Neuromuscular Techniques" nguJudith Walker DeLany, i-LMT kunye noLeon Chaitow, ND, DO, icebisa ukuba ukudibanisa umthambo kunye nonyango lwe-MET kunokuncedisa ukuqinisa imisipha yesisu esibuthathaka kunye nokunciphisa intlungu ephantsi. Njengoko uphando lubonisa , olu kudibanisa lunokuphelisa izinto ezenza buthathaka izihlunu zesisu kwaye zisebenze izihlunu ezinzulu kunye neziphezulu ukuphucula ukuzinza okungundoqo. Ngezantsi kukho ukuzivocavoca kwesisu okuqhelekileyo kusetyenziswa kunyango lwe-MET.
Imithambo Kuba Ubuthathaka besisu
Lala kwi-yoga mat okanye umgangatho ofakwe kwikhaphethi kunye nomqamelo phantsi kwentloko yakho. Goba elinye idolo esinqeni kwaye ulibambe ngezandla zombini. Ukuphefumla kwaye ukhuphe nzulu, kwaye utsale idolo kwicala lamagxa kangangoko unako ngokukhululeka. Phinda kabini kwaye uphumle umlenze phantsi. Phinda ulandelelwano komnye umlenze.
Olu landelelwano lomthambo lunceda ukolula izisu ezininzi kunye nezihlunu ezisezantsi ezihambelana nobuthathaka besisu. Ukongezelela, olu landelelwano lokuzivocavoca lunceda ukubuyisela ithoni ye-muscle kwi-abdominals kunye nokunciphisa ukuqina kwemisipha ngasemva.
Ukuzilolonga kwi-Low Back & Pelvic Muscles
Lala ngomqolo kwaye ugcine imilenze yakho nkqo. Ngokugcina i-back back flat kulo lonke ixesha lokuzilolonga, phefumlela kwaye ukhuphe umoya njengoko usondeza i-hip yakho yasekunene emagxeni. Vumela isithende sasekhohlo ukuba sicinezele phezu komhlaba kwaye kude nawe; zama ukwenza umlenze wasekhohlo ube mde ngelixa ugcina umqolo osezantsi usicaba. Bamba le ndawo ngokufutshane ngaphambi kokuba uphefumle kwaye uphumle, uze utshintshele komnye umlenze. Phinda ulandelelwano amaxesha amahlanu kwicala ngalinye.
Olu landelelwano lokuzilolonga lunceda ukolula kunye nethoni yemisipha ecaleni kwe-pelvis kunye nomqolo osezantsi. Lo msebenzi uyasebenza kubantu abaninzi abaneentlungu ezisezantsi ezihambelana nokungasebenzi komzimba.
isiphelo
Ukuthintela imiba ye-musculoskelet ukuba ichaphazele imizimba yethu, kubalulekile ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure yonke imihla. Ukudibanisa imisebenzi yomzimba kunye nonyango lwe-MET kunokunceda ukunweba kunye nokomeleza izihlunu ezibuthathaka ngelixa kukhuthazwa ukuphiliswa kwendalo ukukhusela iingxaki ezizayo. Ukusebenzisa isitulo okanye ukwenza umthambo wesisu kunokuzinzisa izihlunu ezingundoqo kwaye uncede ukubuyiswa kwendalo. Ukugxila kwimpilo yethu kunye nokuphila kakuhle kunokukhokelela kwindlela yokuphila engcono.
Ucaphulo
Calatayud, Joaquín, et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-Back Pain." Ijenali yehlabathi yoPhando lwezeNdalo kunye neMpilo yoLuntu , 20 Septemba 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.
UChaitow, uLeon, kunye noJudith Walker uDeLany. Izicelo zeklinikhi zeTechnique zeNeuromuscular . UChurchill Livingstone, ngo-2003.
UFurtado, uGuilherme Eustáquio, et al. "Umthambo oSekwe kwisitulo esiDityanisiweyo uPhucula uMzimba wokuSebenza, ukuPhila ngeNgqondo, iSilivary Steroid ibhalansi, kunye noMsebenzi wokuchasana neMicrobial kubasetyhini abaDala abaMdala." Iimida kwiSyychology , 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.
Thomas, Ewan, et al. "Ukusebenza koBuchule boMmandla we-Muscle kwiZifundo zeSimptomatic kunye ne-Asymptomatic: Uphononongo oluCwangcisiweyo." IChiropractic & Manual Therapy , 27 Agasti 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
isikhanyeli
