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 | 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.
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
by UGqr Alex Jimenez | Ukubuyiswa kwabadlali, Chiropractic, Ubuhlungu obungapheliyo, Ubuhlungu obungapheliyo, Lolonga, ukuphila qete, impilo, Unyango, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
Indlela yokuzilolonga ibaluleke kakhulu kuye nabani na ozama ukuqalisa kuhambo lwakhe lwempilo kunye nokuba sempilweni. Kunokuba lula njengokuhambahamba epakini kangangemizuzu engama-30, ukuya echibini loluntu ukuya kuqubha, okanye ukuthatha indawo yokuqubha. iklasi yokufaneleka kweqela nabahlobo. Ukubandakanya inkqubo yokuzivocavoca kunokunceda nasekunciphiseni iziphumo ze ukuphazamiseka kwe-musculoskeletal kunye neempawu zabo ezinxulumene nokubangela intlungu kwi imisipha kunye namalungu emzimbeni. Nangona abantu abaninzi benobomi obuxakekileyo, kubalulekile ukuba baqinisekise ukuba imizimba yabo yenza umthambo owaneleyo ukuze bazive iintlungu ezincinci zamalungu kunye nezihlunu ngelixa bephucula ezinye iinkqubo ezixhamlayo kuqeqesho. Inqaku lanamhlanje lijonga indlela yokugcina umthambo rhoqo, indlela ukuzivocavoca kunokunceda ngayo ukuphazamiseka kwe-musculoskeletal, kunye nendlela indlela ye-MET idibaniswa ngayo nomsebenzi womzimba. Sinikezela kwaye sikhankanye ulwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo abanikezela ngonyango olukhoyo lonyango olufana nenkqubo ye-MET edityaniswe nemisebenzi yomzimba yabantu abajongene nokuphazamiseka kwentlungu ye-musculoskeletal. Sikhuthaza isigulane ngasinye ngokubathumela kubaboneleli bethu bezonyango abanxulumeneyo ngokusekwe kwiziphumo zoxilongo lwesigulana ngokufanelekileyo. Siyavuma ukuba imfundo yeyona ndlela ibalaseleyo xa ubuza ababoneleli bethu eyona mibuzo iluncedo xa isigulana sivuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Ukugcina iNdlela yokuZilolonga rhoqo
Ngaba ubuziva ubuvila imini yonke? Ngaba uyakholelwa ukuba awunaxesha laneleyo lokuzilolonga kwaye uzive unoxinzelelo? Okanye ngaba uye wafumana iintlungu ezingafunekiyo kunye nokuqina kwimisipha kunye namalungu? Abantu abaninzi abahlangabezana nale miba emizimbeni yabo abanako ukufumana umthambo owaneleyo wokunciphisa ezi ngxaki ze-musculoskeletal. Xa kuziwa kubantu abaninzi abazama ukugcina umthambo rhoqo ukuphucula impilo yabo kunokuba nzima kodwa kungenzeki. Zininzi iindlela zokubandakanya umthambo wemihla ngemihla ohambelanayo ngokwenza utshintsho oluncinci kubomi bakho bemihla ngemihla. Ukuhamba nabahlobo okanye izilwanyana zasekhaya, ukuya kwiklasi yokufaneleka yeqela, okanye ukwenza i-squats ekhaya kunokuzuza ukukhula kwemisipha kunye nokukhuthaza ukukhuthaza ukuqhubeka nolu tshintsho luncinci. Nangona kunjalo, ezinye zezizathu zokuba abantu abaninzi kufuneka benze umthambo ngakumbi kukufuna ixesha elingakumbi. Uphando lutyhila ukuba uninzi lwabantu luhlala luzikhwebula kulo naluphi na uhlobo lomthambo ngenxa yokufuna ixesha elingakumbi kwiishedyuli ezixakekileyo. Abantu abangazilolongi rhoqo banokuba semngciphekweni wokuphuhlisa iingxaki ezinxulumene nempilo kunye nokuphazamiseka okunxulunyaniswa nenkqubo ye-musculoskeletal system.
Ukuzivocavoca kwi-Musculoskeletal Disorders
Xa inkqubo ye-musculoskeletal idibaniswa neengxaki ezinxulumene nempilo ngenxa yokungasebenzi komzimba, xa umzimba ungasebenzisi ngokwaneleyo, unokubangela iintlungu zemisipha kunye neentlungu kunye nezinye iimpawu ezihambelanayo ezinokuchaphazela ukuhamba. Izifundo zophando ziye zatyhila loo ntlungu kwiindawo ezithile zomzimba, ezibandakanya umva, intamo, kunye namagxa, zihlala zibangelwa ixesha elide lokuhlala phantsi kunye nokungasebenzi okubangela ukuba abantu abaninzi bahlakulele ukuphazamiseka kwe-musculoskeletal disorders. Xa intlungu kunye nokungahambi kakuhle kuchaphazela umzimba, kunokubangela intlungu ye-visceral-somatic kwiindawo ezahlukeneyo zomzimba. Ayisiyiyo loo nto kuphela, kodwa izihlunu ezahlukeneyo kwindawo ephezulu nasezantsi yomzimba ziya kuba mfutshane kwaye zibe buthathaka ngokuhamba kwexesha, okukhokelela ekukhubazekeni kunye nokungahambi kakuhle. Ngoku zonke azilahlekanga, njengoko kukho iindlela zokunciphisa imiphumo ye-musculoskeletal disorders kunye nokubandakanya umthambo njengenxalenye yemihla ngemihla yomntu.
Ngaba ukhe wajongana nomqolo, intamo, okanye imiba yegxalaba? Ngaba uziva utyhafile emva kosuku olude, olunzima emsebenzini? Okanye ngaba ufuna ukufaka umthambo ngakumbi kwindlela yakho yemihla ngemihla? Abantu abaninzi bebejongana nemiba ye-musculoskeletal emizimbeni yabo ngenxa yokungasebenzi ngokwasemzimbeni okanye ukungabi naxesha laneleyo kwimini yabo. Xa oku kusenzeka, kubangela ukuphazamiseka okuninzi okunxulunyaniswa nenkqubo ye-musculoskeletal ehambelana nentlungu. Nangona kunjalo, ukwenza utshintsho oluncinci kwisiqhelo lufezekiswa ngokubeka ixesha eceleni kwemizuzu embalwa kunye nokujikeleza ukukhusela imiba echaphazela umzimba. Uphando lutyhila ukuba ukwenza ungenelelo lokuzivocavoca imizuzu embalwa kunokuncedisa ukunciphisa imiphumo yezikhalazo ze-musculoskelet kunye nokunyusa amandla okusebenza. Ukongezelela, ukuzivocavoca okudityaniswa nokunakekelwa kwe-chiropractic kunokunciphisa ngakumbi impembelelo yeengxaki ze-musculoskeletal ezithatha impembelelo kwiindawo ezahlukeneyo kunye nemisipha ngokubuyisela umzimba kunye nokubangela ukuba uphilise ngokwemvelo. Ividiyo engentla ichaza indlela ukhathalelo lwe-chiropractic lufakwe ngayo kwi-musculoskeletal disorders kwaye inceda ukukhulula iimpawu ezifana nentlungu ehambelana ne-spinal subluxation.
I-MET Technique & Exercise
Ngoku, inkqubo yokuzivocavoca inokunceda ukunciphisa imiphumo efana nentlungu kwi-musculoskeletal system kunye nokunceda ekukhuleni kwemisipha. Ngokutsho kwe-"Clinical Applications of Neuromuscular Techniques," nguLeon Chaitow, ND, DO, kunye noJudith Walker DeLany, LMT, inguqu nganye yoqeqesho lokuzivocavoca, njengamandla kunye nokuqeqeshwa kokunyamezela kubandakanya imicu eyahlukeneyo yemisipha emzimbeni kwaye inceda ngokukhula kwemisipha. Ngoku kungcono ukuba uqale ngokucothayo kwaye wakhele ekuphuculeni unyamezelo lomzimba ukukhusela ukwenzakala okuchaphazela amaqela emisipha. Yiyo loo nto unyango olukhoyo lusebenzisa ubuchule be-MET obudityaniswe nokuzilolonga ukunceda ukolula nokuqinisa imisipha kunye nokuvuselela amalungu. Ngokwezifundo zophando, ukudibanisa ubuchule be-MET kunye nokwelula ngaphambi kokuzivocavoca kuye kwaphucula i-muscle kunye nokuhamba ngokubambisana kunye nokwandisa ukunyakaza komzimba ngaphandle kwentlungu. Ukubandakanya ukuzolula kunye nokuzilolonga kunokuncedisa umzimba ekuphuhliseni imiba ye-musculoskelet yexesha elizayo kwaye ingaba yinxalenye yayo nayiphi na inkqubo yemihla ngemihla yomsebenzi oxakekileyo.
isiphelo
Ngabantu abaneshedyuli exakekileyo, ukudibanisa imizuzu embalwa yokwenza umthambo kunokuba luncedo kumntu kunye nenkqubo ye-musculoskeletal system. Xa umzimba ujongene nemiba ye-musculoskelet ehambelana nokungasebenzi komzimba, kunokukhokelela kwiingxaki ezizayo ezinokubangela ukuba umzimba ujongane nentlungu kunye nokungahambi. Ke, utshintsho oluncinci kwindlela ohamba ngayo, njengokuhamba okanye ukwenza umthambo imizuzu embalwa, kunokuba luncedo kumzimba ngexesha elide. Ukongeza, ukubandakanya iindlela zonyango ezifana ne-MET ezidityaniswe nokuzilolonga kunceda ukolula kunye nokomeleza inkqubo ye-musculoskeletal, evumela umzimba ukuba uzibuyisele ngokwendalo ukunqanda ukulimala ngakumbi.
Ucaphulo
UChaitow, uLeon, kunye noJudith Walker uDeLany. Ukusetyenziswa kweklinikhi ye-Neuromuscular Techniques. UChurchill Livingstone, ngo-2002.
Iversen, Vegard M, et al. “Akukho Ixesha Lokuphakamisa? Ukuyila iiNkqubo zoQeqesho eziSebenza ngexesha loQeqesho kunye neHypertrophy: Uphononongo oluBalisayo. " Amayeza ezemidlalo (Auckland, NZ), Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/.
Phadke, Apoorva, et al. "Impembelelo ye-Muscle Energy Technique kunye ne-Static Stretching kwi-Pain and Functional Disability kwizigulane ezine-Mechanical Neck Pain: Uvavanyo oluLawulwayo olungenamkhethe." Ijenali yePhysiotherapy yaseHong Kong : Upapasho olusemthethweni lweHong Kong Physiotherapy Association Limited = Wu Li Chih Liao, ILayibrari yeSizwe yezeMithi yase-US, nge-14 Epreli 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/.
Shariat, Ardalan, et al. "UQeqesho lokuSebenza kwi-Ofisi ukuNciphisa kunye nokuNqanda ukwenzeka kwe-Musculoskeletal Disorders phakathi kwabasebenzi baseOfisi: I-Hypothesis." I-Malaysian Journal of Medical Sciences: MJMS, ILayibrari yeSizwe yezeMithi yase-US, ngoJulayi 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/.
Tersa-Miralles, uCarlos, et al. "Ukusebenza kweMisebenzi yokuSebenza kuNyango lwe-Musculoskeletal Disorders kubasebenzi baseOfisi: Ukuphononongwa okuCwangcisiweyo." BMJ Open, ILayibrari yeSizwe yaMayeza yase-US, nge-31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/.
isikhanyeli
by UGqr Alex Jimenez | Lolonga, ukuphila qete
Ukuzilolonga kweAerobic ngeMpilo: Umzimba uziqhelanisa ngokwahlukileyo kwiintlobo ezahlukeneyo zokuzilolonga. I-Aerobic, i-cardio, kunye nokunyamezela zonke zibhekisela kwimisebenzi evuselela intliziyo kunye namazinga okuphefumla ukubonelela izihlunu ngegazi eline-oxygen. Ioksijini ihanjiswa ngegazi elimpontshwa lisuka entliziyweni ngemithambo lize libuyele entliziyweni ngemithambo. Oku kuchaza konke ukuphefumla kanzima ngexesha lokuzilolonga. Ukuzivocavoca kwe-Aerobic kwandisa ukuveliswa kwamandla kwiiseli ze-muscle kunye nokuhanjiswa kwegazi kwinkqubo ye-cardiovascular system.
Impilo ye-Aerobic Exercise
Intliziyo
Zonke izihlunu ziyaphumla kwaye zicime xa zisetyenziswa. Intliziyo sisihlunu esikhethekileyo esimpompa igazi emzimbeni ongafumani xesha. Yiyo loo nto kubalulekile ukomeleza intliziyo. Ngokuzivocavoca kwe-aerobic, i igumbi lentliziyo/iventricle yasekhohlo Iba nkulu, ivelise igazi elininzi kwimpompo nganye kuwo wonke umzimba. Oku kuyaphucuka imveliso yentliziyo ngenxa yegazi elimpontshwa yintliziyo ngomzuzu. Xa intliziyo yomelele, ukumpompa igazi elingakumbi ngesingqi ngasinye kuthetha ukuba akufuneki ibethe ngokukhawuleza. Isantya esisezantsi sokuphumla sentliziyo sihambelana nomngcipheko oncitshisiweyo wesifo senhliziyo kunye nokukhuthaza ubomi obude kunye nempilo.
IVascular
Ngalo lonke ixesha intliziyo ibetha, igazi lipompoza ukusuka kwi-ventricle yasekhohlo ukuya kwi-aorta kwaye ligeleza kwinethiwekhi ye-branching. Yonke i-artery emzimbeni inika ukuxhathisa kumjikelezo otyhalelwa yintliziyo. Ukuchasana okunikezelweyo kunokwahluka, kuxhomekeke kwimpilo yonke kunye neemeko zempilo.
- Uqeqesho lwe-Aerobic lokuzilolonga lunciphisa umthwalo womsebenzi ngokunciphisa ukuqina komthambo.
- Ukuzilolonga ngeAerobic kwandisa izinga lokubetha kwentliziyo, ukutyhala igazi elingakumbi kwimithambo.
- Udonga lwangaphakathi lwemithambo luyaqaphela ukunyuka kwegazi okwandisiweyo okubangela ukuba imithambo ibe banzi.
- Ngoqeqesho oluthe gqolo, imithambo iyaqhelana kwaye isebenze ngakumbi ekwandiseni ngesantya ngasinye segazi.
- Akukho msebenzi we-aerobic onokubangela ukuba imithambo iqine, ibangele iingxaki zokujikeleza.
- Ukwanda ukuqina komthambo nxu lumene i-coronary artery plaque phuhliso.
- Ukuzivocavoca kwe-Aerobic kuchaphazela inkqubo ye-vascular ngokukhuthaza ukukhula kwe-capillary.
- I-capillaries zimikhumbi microscopic apho ioksijini iyasasazeka ukusuka kwiiseli ezibomvu zegazi ukuya kwisihlunu nakwezinye iiseli.
- Umzimba uvuselela i-molecule ebizwa ukukhula kwe-vascular endothelial factor ukukhulisa ii-capillaries ezongezelelweyo ukulawula imfuno yamandla ngokufanelekileyo.
- Abantu abadala bayazuza kwimisebenzi ye-aerobic ngokufanayo kubantu abancinci.
nguqulo
Kunye neenzuzo zentliziyo, umthambo we-aerobic wonyusa ukuveliswa kwamandla kwezihlunu. Amandla aveliswa kwiiseli zezihlunu ikakhulu nge inkqubo yamandla oxidative. Ukuveliswa kwamandla e-oxidative kwenzeka ngaphakathi kweeseli ezibizwa ngokuba yi-mitochondria. Emva kokuba igazi lihambisa ioksijini kwiiseli zemisipha, inokusetyenziswa ukuvelisa amandla anika amandla izihlunu.
- Uqeqesho lwe-Aerobic lomthambo luphucula ukukwazi kweeseli zezihlunu ukutshisa amanqatha ngokuvelisa i-mitochondria eninzi kunye nokuphucula ukusebenza.
- Ukulandela iseshoni yoqeqesho nganye, umzimba utshisa amanqatha amaninzi kunesiqhelo.
- Uqeqesho lweAerobic lunokwanda ukuphumla kwinqanaba lokunciphisa umzimba, okukhokelela ekutshisweni kweekhalori ezininzi.
- Inokwanda emva kokuzivocavoca ukusetyenziswa kwe-oksijeni / i-EPOC, okubangelwa ukunyuka kweekhalori zokutshisa emva koqeqesho ngaphezu kweekhalori ezitshiswe ngexesha lokuzilolonga.
isihlunu
Izihlunu ziqhelana noqeqesho lwe-aerobic. Izihlunu zenziwe ngeentlobo ezahlukeneyo zefiber.
- Uqeqesho lwe-Aerobic exercise lunempembelelo uhlobo 1 imicu, eyaziwa ngokuba ziintsinga ezicothayo.
- Igama livela kwiiprotheni ezinoxanduva lokuqhawula kwabo.
- Ngokunxulumene nokuchwetheza i-2a fibers/i-fast-twitch, thayipha i-1 fibers contract kancinci kodwa inomthamo owongeziweyo wokubhangisa ixesha elide.
- Uqeqesho lweAerobic luphumela kwi uqhagamshelo yohlobo loku-1 lwemicu yezihlunu ngokongeza iiproteni ezicothayo.
Ukomeleza intliziyo kunye nokwenza imithambo ibe bhetyebhetye ngakumbi kunefuthe ngqo kwimpilo kunye nokusebenza komzimba. Aerobic umzimba iqinisa kwaye iqeqeshe intliziyo ukuba ijikeleze igazi ngokufanelekileyo. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yoNyango oluSebenzayo inokuphuhlisa isicwangciso sezempilo somntu kwiimfuno zakho.
Impilo ye-Aerobic Exercise: Umdaniso woMdaniso
Ucaphulo
UArbhabhi-Zade, uArmin, et al. "Ukulungiswa kwentliziyo ekuphenduleni unyaka we-1 woqeqesho olunzulu lokunyamezela." Ukujikeleza vol. 130,24 (2014): 2152-61. doi:10.1161/CIRCULATIONAHA.114.010775
UGavin, uTimoti P et al. "Akukho mahluko kwimpendulo ye-angiogenic ye-skeletal muscle kuqeqesho lwe-aerobic phakathi kwamadoda amancinci nabadala." Ijenali yePhysiology vol. 585, Pt 1 (2007): 231-9. doi:10.1113/Physiol.2007.143198
Hellsten, Ylva, kunye noMichael Nyberg. "Uhlengahlengiso lwe-Cardiovascular kuQeqesho lokuSebenza." Comprehensive Physiology vol. 6,1 1-32. 15 Dec. 2015, doi:10.1002/cphy.c140080
Nauman, Javaid, et al. "Utshintsho lwexeshana ekuphumleni kwentliziyo kunye nokufa kwisifo senhliziyo ye-ischemic." JAMA vol. 306,23 (2011): 2579-87. doi:10.1001/jama.2011.1826
Popel, A S. "Ithiyori yokuthuthwa kweoksijini ukuya kwizicubu." Uphononongo olubalulekileyo kubunjineli bebhayomedical vol. 17,3 (1989): 257-321.
Amatywina, uDouglas R et al. "Uqeqesho lwe-Aerobic kunye nomsebenzi we-vascular ngokuguga kumadoda nabasetyhini abasempilweni." Ijenali yePhysiology vol. 597,19 (2019): 4901-4914. doi:10.1113/JP277764
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, Lolonga, ukuphila qete, impilo, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
UDkt Jimenez, DC, ubonisa indlela yokuphumeza izicwangciso ezahlukeneyo kwizigulane ukuba zifake umthambo kwimpilo yazo kunye nohambo oluphilileyo kule nxalenye ye-2. Izinto ezininzi kunye neendlela zokuphila zihlala zithatha ubomi bethu bemihla ngemihla, ezikhokelela kwizigulo ezingapheliyo ezinokuchaphazela imizimba yethu kwaye zibangele iimpawu ezininzi ezingafunekiyo. Kulo mboniso, siza kujonga izicwangciso ezahlukeneyo kunye neendlela zokudibanisa kwizigulane zethu malunga nempilo kunye nokuphila kakuhle. Icandelo 1 ijonga indlela yokuphumeza umthambo kwimeko yeklinikhi. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olukhoyo kubantu abaphethwe ziimeko ezingapheliyo ezinxulumene nesifo seLyme. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela engummangaliso xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Amaqhinga Ahlukeneyo Kubaguli
Icandelo loku-1 kwinkcazo-ntetho yokugqibela likhankanye into emayenziwe xa kuvavanywa izigulane. Siye sathetha ngendlela yokuphumeza izicwangciso ezahlukeneyo zokubandakanya umthambo kwindlela yemihla ngemihla yabantu abaninzi abafuna ukuqalisa uhambo lwabo lwempilo kunye nokuba sempilweni. Ngokuza nesicwangciso, oogqirha abaninzi banokunceda izigulana zabo ukuba ziphuhlise isicwangciso esilungiselelwe umntu ngamnye; inokuvumela isigulana kunye nogqirha ukuba babone ukuba yintoni esebenzayo nengasebenziyo. Icandelo loku-1 likwacacisa indlela yokunikezela kunye nezigulane ukubanceda ukuba basebenzise umthambo njengenxalenye yendlela yabo yemihla ngemihla. Ugunyaziso luchazwa njengokudluliselwa koxanduva lokusebenza kokhathalelo lwesigulane ngelixa kugcinwa uxanduva lweziphumo. Eyona ngongoma iphambili apha kukuba unikezela ngenkqubo yemfundo enxulumene nomyalelo wokuziqhelanisa. Ungayisebenzisa kummiselo wokutya, okanye ungayisebenzisa kuyo nayiphi na into ethande ukufundisa kwaye ifomathiwe kwizigulane zakho.
Ngokusekelwe kubunzima bamaxwebhu, siya kuqinisekisa ukudibana ubuso ngobuso kunye nesigulane ukuhlangabezana nemfuneko esemthethweni ye-inshurensi ukuyihlawula njenge-99-213 okanye i-99-214. Ke into esiyenzayo ngabaqeqeshi bethu bezempilo kukuba sikwafuna ukuba benze ezinye iindima eziqeqeshwe ngokunqamlezileyo kwiofisi yethu kuba siziqhelisa kancinci. Ke, abaqeqeshi bethu bezempilo babandakanyeka kwizigulane zethu kwaye bayazi indlela yokuvavanya ukuba isigulane esitsha esinomdla siya kuba ngumviwa olungileyo weenkonzo zethu. Balungile ekusebenziseni itekhnoloji esiyenzayo nezinye izigulana zethu ezitsha, nokuba yiBIA okanye ukuba sichaza izibalo zentliziyo. Ke balungile ngetekhnoloji kunye nemfundo malunga nesondlo, umthambo, nantoni na onokuthi uqeqeshe umqeqeshi wakho wezempilo ukuba ayenze, emva koko ungadala indlela yokumgunyazisa ukuba ayenze, nokuba kunge-inshurensi okanye ngemali.
Kulungile, ngoku okokugqibela kodwa ngokuqinisekileyo kungancinci, kubaluleke kakhulu ukwazi, kwaye uyayazi le nto ukuba unabantwana okanye uyazi ukuba unelungu losapho, esaziyo ukuba uyayenza loo nto uyithethayo kwaye into oyenzayo zimbini ezahlukeneyo. izinto. Ngoko kukho izifundo ezibonisa umbutho ukuba umboneleli wenza umthambo okanye uphumeza uhambo lokuphucula umthambo kunye nokutya, kubonisa ngakumbi kwiingcebiso zabo. Kwaye xa umboneleli ethetha ngayo ngokunyanisekileyo ngexesha lodliwano-ndlebe olukhuthazayo kunye nesigulane, kucacile kwisigulane ukuba kubalulekile kumnikezeli kuba abathethi nje intetho; bahamba uhambo, olubalulekileyo kuthi sonke. Nathi sizizigulane. Ukuqwalasela ukuba enye yeendlela ezilungileyo zokuqalisa inkqubo yokumisela umthambo kunye neofisi yakho kukwenza enye ngokwakho.
Ukudala iNdawo yokuSebenza
Hamba ngokwakho kuyo kwaye ubone amaqhuqhuva amancinci kunye nemiba yohambo ukuze uthethe ngokunyanisekileyo kwaye uqale lo mngeni wokuzilolonga weofisi kwiofisi yakho. Kwaye siye sayenza loo nto kwiofisi yethu, kwaye saqaphela ukuba abantu bazakungena, kwaye abanye abantu baya kube besenza iipushups zedesika, kwaye babefana, "Wenza ntoni?" kwaye sasiye siphendule, “Sifumana nje iipush ups zedesika yethu. Khawume umzuzwana; ndizakuba nawe.” Okanye kufike umntu, kwaye senza i-squats kwaye sincokola ngesigulana. Kuvakala kuhlekisa, kodwa bayazi ukuba sithetha ishishini xa sisithi masenze umyalelo wokuzilolonga. Ngoko ke khumbula ukuba izigulane ukufunda izinto ziyathandeka, kodwa ayitshintshi iziphumo; ukwenza izinto kutshintsha iziphumo kwaye ukuziphatha kwakho kubalulekile.
Siyathemba ukuba uyifumene iluncedo le nxalenye yethu yemihla ngemihla. Kuyasivuyisa ukubona ukuba ukwazi ukuba umthambo sisixhobo esingasetyenziswa kakuhle kwizixhobo zethu zokulwa nokwenza ngcono ubomi bezigulana zethu. Ngoko ke siza kuqhubeka nokuxoxa ngezicwangciso zethu zokuphumeza umsebenzi kwiinkqubo zethu. Sifaka njani umthambo kwizigulane zethu?
Inokuqala ngokulula nje ngokubabuza malunga nokuhamba kwabo, ukubona into abayonwabela ukuyenza xa kuziwa ekusebenzeni, kunye nokudala into ecothayo. Ukuzibophelela nje kwimizuzu emihlanu ukuya kweli-10, uthi, “Kulungile, ukuba uyathanda ukuhamba, ungahamba imizuzu eli-10 yonke imihla? Nceda uqinisekise ukuba uyalandelela kwaye ubuye kwiiveki ezimbini ukuya kwezintathu, kwaye siza kuyiphonononga loo nto? Kwaye ke, ukusuka apho, ngamanye amaxesha, ababoneleli baya kubanika umyalelo wentliziyo. Siza kubanika uqeqesho lokuxhathisa kunye nomyalelo owolula. Kodwa into epholileyo kukuba singayiphinda ngokuthi. "Kuya kufuneka ubone omnye wabaqeqeshi bethu bezempilo kunye nomnye wabahlohli bethu kwiiveki ezimbini ukuya kwezintathu ukuze baqhubele phambili inkqubo eyolulayo, inkqubo yokuxhathisa, okanye bafumanise ukuba yeyiphi imithambo engakunceda." Siza kusebenzisa ezinye zezixhobo zethu kwaye senze uvavanyo lwe-bioimpedance ukujonga ipesenti yamanqatha, ipesenti yamanzi, kunye nezihlunu ezidibeneyo ezijonga i-angle yesigaba. I-engile yesigaba yindlela eyomeleleyo yombane ogxothwayo weseli kwaye iphezulu i-engile yesigaba sabo, ngcono babeza kwenza izifo ezingapheliyo kunye nomhlaza. Sikhuthaza ukuphucula le angle yesigaba, ukuphucula i-hydration, kwaye ubabonise umahluko phakathi kobunzima kunye namafutha. Kukho umahluko omkhulu phakathi kwezi zimbini.
Ukwabela & neyeza eliSebenzayo
Sikwanikezela kunye nabaqeqeshi bezempilo njengoko siphuhlisa isicwangciso sonyango esilungiselelwe izigulana, kwaye singayenza ngeendlela ezimbini ezahlukeneyo. Ke enye inketho kukuhlawula kulawulo lokhathalelo olungapheliyo. Kuthetha ukuthini oku kukuba, ukuba isigulana sinokuphazamiseka okungapheliyo okuchaphazela imisebenzi yabo yemihla ngemihla? Abaqeqeshi bethu bezempilo bangabafowunela kwiifowuni zabo kwaye baxoxe ngezicwangciso zabo. Inketho yesibini kukutyelela iofisi, ukuvumela isigulana ukuba sixoxe nomqeqeshi wezempilo kwaye sihlolisise inkqubo yabo yobuqu.
Ke ukubandakanya ezi zimbini iinketho kwizigulana zakho kuvumela oogqirha abaninzi ukuba baqokelele lonke ulwazi, bavavanye imeko, kwaye baxoxe ngesicwangciso kunye nezigulana ukuphucula okanye ukuqalisa uhambo lwabo lwezempilo kunye nempilo. Xa kuziwa ekuphumezeni umthambo njengenxalenye yohambo lwempilo kunye nokuphila kakuhle kwizigulane, siliqela elixhasayo ukubandakanya umthambo njengenxalenye yonyango. Ukusebenza nabaqeqeshi bezempilo, abondlayo, abaqeqeshi bomntu, kunye nabanyangi bomzimba abahambisa iindlela ezahlukeneyo zokuzilolonga kwiimfuno zesigulane yinxalenye yohambo. Oku kusebenza njani kubantu abanemiba edibeneyo kunye nokushukuma ehambelana nokuphazamiseka kwe-autoimmune njengezifo zamathambo?
Ke nabani na onesifo samathambo okanye isigulo esinganyangekiyo, sikhetha ukuba abe ngugqirha okhutheleyo onenkqubo epheleleyo yabantu abanesifo se-autoimmune kunye neempawu zayo ezinxibelelanayo ezineprofayile zomngcipheko. Sikwanayo nenkqubo yokuthunyelwa kwe-aerobics yamanzi kunye neenkqubo ezinempembelelo ephantsi ukunciphisa iimpawu ezinjengeentlungu. Ke ukuphakamisa abantu kwaye bashukume ngundoqo. Ukushukuma ngundoqo.
Esinye isicwangciso siphumeza iyeza elisebenzayo elidityaniswe nokuzivocavoca. Iyeza elisebenzayo livumela oogqirha kunye nezigulane ukuba banqume apho ingxaki ikhoyo emzimbeni. Iyeza elisebenzayo likwasebenza nababoneleli bezonyango abanxulumeneyo ukuphuhlisa isicwangciso sonyango lwesigulane kunye nokunceda ukudala ubudlelwane phakathi kukagqirha kunye nesigulana. Ke ukwenza la mahlakani amancinci amnandi ngaphandle kwizinto ongazifuniyo okanye ongakwaziyo ukuzenza sisixhobo esimangalisayo sokuzilolonga. Okanye inokuba kunye nesondlo, okanye inokuba ngolawulo loxinzelelo. Kuyafana nendlela yokuphila. Ngaba uyenza ngaphakathi okanye ngaphandle? Ukhetho luxhomekeke kuwe.
Kwaye ke, zeziphi ezi zinto zimileyo esihlala sicinga ukuba zimile esizenzayo yonke imihla esinokuthi siqale ukubandakanya ukolula ukuze kusebenze inkqubo yethu ye-nervous parasympathetic? Ukubandakanya non-umsebenzi umsebenzi thermogenesis ebomini bakho. Kwaye yinto yethu sonke kubomi obunoxinzelelo esinokuyisebenzisa kancinci. Kwaye xa uyidibanisa ebomini bakho, iphezulu yengqondo ukuze uhleli kunye nesigulane sakho kwaye ucinga, "Ndingabakhuthaza njani?" Ngokunxulumana nesigulana, unokubabonisa iingcebiso okanye amaqhinga okuba bawafake kwisicwangciso sabo sonyango.
Udliwano-ndlebe olukhuthazayo
Injongo kukusebenzisa udliwano-ndlebe olukhuthazayo kunye nemiba yodliwano-ndlebe olukhuthazayo hayi ukubaqinisekisa ukuba bazilolonge kodwa baqonde ukuxhathisa kwabo ukujongana nayo. Abantu abaninzi basebenza imisebenzi emibini, ngoko ke ukubaxelela ukuba benze umthambo akuyi kubenza bayeke yonke into kwaye baqalise ukusebenza ngokunxulumana nokubuza imibuzo efanelekileyo efana, “Ke uzama ukuphuma kweliyeza loxinzelelo lwegazi, kwaye ndiyayithanda loo nto. uzinikele kuloo nto. Zeziphi ezinye izinto onokuthi uzibone, okanye ngaba kukho nayiphi na inxalenye yomthambo onokuthi uyithathele ingqalelo enokukugcina usiya kwinjongo yakho yokuphuma kweli yeza?
Ukunceda abantu babone ukuba banalo ixesha elilinganiselweyo. Siyayivuma inkcaso yabo kodwa ke sibanike ucalucalulo lokuthi, “Ewe, kwaye ulapha kuba ufuna ukuba sempilweni. Kwaye kufuneka ndikuxelele, umthambo yenye yezixhobo ezinkulu. Ke ukuba awenzi nto, uya kuhlala ufumana oko ufumana. Yintoni ke esinokuyenza? Ngaba ikho enye into ethi qatha engqondweni yakho njengesisombululo?” Asikwazi ukukuxelela ukuba ziphucula kangakanani izinto xa unesigulana sibe ngumntu oza nombono wento omawuyenze xa uthelekisa nokuziva umthwalo wokuba ube ngulowo uyazi ngokwengqondo ukuba esi sigulana siza kwenza ntoni. Kwaye, kuyadinisa ukuzama ukuqikelela impendulo eyiyo yesigulana.
Ngokuvumela izigulane ukuba ziphendule ngezenzo zabo kunye nonyango lwabo, kubalulekile ukuba unxibelelwano kunye nabo kwaye babone indlela abazigcina ngayo bekhuthazwa ngokusebenzisa inkqubo yabo yokuzivocavoca, nokuba batya umlinganiselo ofanelekileyo wokutya okunempilo, ukuya kunyango zonyango, kwaye bathatha izongezo zabo? Uya kubuyela emva naphambili kunye nokukhetha kwabo kwaye unike iingcebiso kuba ayisebenzi kwimithambo, kodwa umthambo ngulowo abantu ngamanye amaxesha baya kukholelwa ngokupheleleyo kuwo kodwa baxhathise. Badla ngokutya ngamanye amaxesha kunokuba benze umthambo. Ngoko unokusebenzisa le migaqo kuyo nayiphi na into efana nokuthatha izongezo, ukuthatha i-shake, ukuthatha ukutya, nantoni na eyenzekayo, ukuba ibe yindawo yabo yokumelana nesicwangciso sonyango olusebenzayo. Unokuzisebenzisa ezi zinto. Ngamanye amaxesha, kufuneka sicinge ukuba oko kunokunceda isigulana.
isiphelo
Ezi zingcebiso zakho zokuya kuzo, kodwa izigulana zikhetha ixesha kwaye zikwisihlalo solawulo endaweni yokuba ubaxelele kuba oku kuya kubonelela ukuchasana nezicwangciso zabo zonyango kwaye kubangele ukuba bangazibophelelanga kuhambo lwabo lwezempilo kunye nokuphila kakuhle. Kodwa ngokunxulumene nabo, ukunika iingcebiso, kunye nokunxibelelana rhoqo nabo kuvumela umntu ukuba azame izinto ezahlukeneyo eziya kusebenza kunye nabo kwaye banokubonisa iziphumo ezilungileyo kuhambo lwabo lwempilo kunye nempilo.
isikhanyeli
by UGqr Alex Jimenez | Umqolo obuhlungu, Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, Lolonga, impilo, Ubuhlungu Bokubuyisela, Ukuhamba kunye nokuguquguquka, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
Xa izinto zemihla ngemihla zichaphazela ukuba bangaphi bethu abasebenza, izihlunu zethu zangasemva ziqala ukubandezeleka. I izihlunu zomqolo kwicandelo lomlomo wesibeleko, i-thoracic, kunye ne-lumbar lijikeleze umqolo kunye nentambo yomgogodla, enceda umzimba uhlale uthe tye kwaye ukhuthaza kuhamba kakuhle. Izihlunu zivumela iindawo eziphezulu zomzimba ukuba zigobe kwaye zijike ngaphandle kweentlungu ngelixa zibonelela ngokuzinza kwiindawo ezisezantsi zomzimba. Nangona kunjalo, xa umzimba uguga okanye imisebenzi yemihla ngemihla ibangela imiba, inokukhula low iqolo ezinxulumene nezihlunu zasemva ezibuthathaka. Zininzi iindlela zokuthintela le miba ekunyukeni kunye nemithambo eyahlukeneyo ye-hyperextension yeentlungu ezisezantsi. Olu chungechunge lwe-2 luhlola indlela iintlungu ezisezantsi ezichaphazela ngayo umzimba kunye nendlela ukuqeqeshwa kwe-hyperextension eyahlukeneyo kunokuncedisa ngayo ukuqinisa umva. Icandelo 1 ihlola indlela i-hyperextension echaphazela ngayo umzimba kunye nendlela ehambelana ngayo neentlungu ezisezantsi. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo kubantu abaphethwe ziintlungu ezingapheliyo. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela emangalisayo xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Iintlungu ezisezantsi ezichaphazela uMzimba
Ngaba ubujongana neentlungu kunye neentlungu xa ugoba? Ngaba uziva ukuqina kwi-torso yakho xa ujija? Okanye ngaba uye wafumana ukushukuma okulinganiselweyo ezinqeni zakho? Uninzi lwezi mpawu zihambelana neentlungu ezisezantsi. Uphando lutyhila ukuba intlungu yomqolo yenye yezona zinto zixhaphakileyo kwigumbi likaxakeka. Iintlungu ezisezantsi zihambelana nezinto ezininzi ezibeka uxinzelelo kwiimisipha ezahlukahlukeneyo ngasemva kwaye zingakhokelela kwiimeko eziphantsi ezinokubangela iimpawu zokwenza umzimba ungasebenzi. Izifundo ezongezelelweyo baye batyhila ukuba iintlungu ezingapheliyo ezibuhlungu zingaba nefuthe kwiiprofayili zomngcipheko, ezibandakanya:
- istres
- Indlela yokutya
- Ukuphakamisa izinto ezinzima
- Ukuphazamiseka kwimisipha
Xa ezi zinto zichaphazela umva, abantu abaninzi baya kuba neentlungu ezingapheliyo kwaye bathathe amayeza okuphelisa iintlungu zabo. Nangona kunjalo, iyeza linokuhamba kuphela njengoko lifihla intlungu kuphela, kodwa kukho ezinye iindlela zokunciphisa iintlungu ezisezantsi kunye nokunceda ukuqinisa imisipha eyahlukeneyo ejikeleze umqolo ophantsi.
Isishwankathelo seHyperextension (Icandelo 2)
Isazi se-biomedical physiologist u-Alex Jimenez uchaza ukuba kukho iinguqu ezimbalwa ezahlukeneyo onokuthi uzenze ukukhusela iintlungu ezisezantsi. Eyokuqala ziingqiniba ngaphambili. Owesibini ziingqiniba ngaphambili ngelixa uzikhomba phambili kwaye uzigcina zikhombe phambili kuyo yonke intshukumo. Owesithathu zizandla emva kwentloko. Kwaye ke inguqu yesine ibeka ubunzima emva komqolo wakho nje ukuba usebenze ukuya kweli nqanaba. Kwaye ke usebenzisa obo bunzima ukubeka uxinzelelo ngakumbi kwindawo yepivot. Ungakwazi nokubamba ubunzima esifubeni sakho, kodwa ukuyibeka emva kwentloko yakho kukunika enye indawo ye-pivot okanye enye indawo kwi-fulcrum, ezinqeni zakho ezibeka uxinzelelo olungakumbi kwi-spinal rectors. Uphinda-phindo kunye nokuphindaphinda kufuneka lwenziwe ekuqaleni kokusebenza okuninzi, ngaphambi okanye emva komthambo wakho wesisu ngeentsuku zomlenze. Ungasebenzisa lo msebenzi njenge-warmup ngaphambi kokuba ufile okanye u-squatting. Ndiya kukhumbula ukuba akuyomfuneko ukuba uhambe ubunzima obuninzi okanye iireps ezininzi xa usenza oku ngeentsuku zomlenze. Ke sicebisa ukuba uqale ngeeseti ezine ze-20 reps kwaye kancinci usebenze ukuya kuthi ga kwiiseti ezine ze-40 reps. Oku kubonakala ngathi kuninzi, kodwa kuya kuba luncedo ekugqibeleni.
Iintlobo ezahlukeneyo zokuSebenza kwe-Hyperextension kuMva
Xa kuziwa kwiintlungu ezisezantsi, izihlunu ezahlukahlukeneyo zibuthathaka, ezinokukhokelela kwiimpawu ezininzi ezichaphazela ukuhamba komntu. Ngethamsanqa ukwenza utshintsho oluncinci kwisakhiwo semihla ngemihla, njengokubandakanya ukuzivocavoca okujoliswe ngasemva, kunokuba luncedo. Uphando lutyhila ukuba ukuzivocavoca okujoliswe kwimisipha yangemva kunokuncedisa ukuqinisa imisipha ejoliswe kuyo ukuba ibe nokuhamba kunye nokuzinza kumqolo. Njengebhonasi, ukuzivocavoca okudityaniswe nonyango lwe-chiropractic kunokunceda ukubuyisela umzimba kunye nokuvumela ukuba umqolo ulungelelaniswe. Xa kuziwa ekuzilolongeni ngasemva, i-hyperextension exercises inokunceda ukukhusela iimpawu ezisezantsi ukuba ziphinde ziphinde zenzeke kwaye zomeleze izihlunu ezibuthathaka. Nazi ezinye zeendlela ezahlukeneyo zokuzivocavoca ze-hyperextension ezixhamla umva.
UReverse Flys
Kukho iinguqu ezahlukeneyo zendlela yokwenza iimpukane ezibuyela umva. Unokukhetha i-dumbbell ephakathi okanye elula okanye ibhendi yokumelana. Lo msebenzi ulungile kwizihlunu zangasemva kunye ne-deltoids yangasemva.
- Hlala esitulweni apho iidumbbells ziphambi kwakho. *Kumabhendi okumelana, qiniseka ukuba iibhanti ziphantsi kweenyawo zakho.
- Thatha ii-dumbbells / iibhendi zokuchasa ngeentende zezandla zakho kwaye ugobe phambili.
- Gcoba amagxa amagxa kunye, phakamisa iingalo ukuya kwinqanaba lamagxa ngeengqiniba ezigobileyo, kwaye uzihlise.
- Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi.
Umlenze weHip
Ukwahluka okuhlukeneyo kulo msebenzi kunokunceda kunye nezihlunu zangasemva kwi-back back. Ungasebenzisa ii-barbells, ii-dumbbells, iibhendi zokuxhathisa, okanye ubunzima bomzimba wakho ukuqinisa izihlunu zakho ezingundoqo.
- Yayama ngebhentshi amadolo agobileyo neenyawo zithe tyaba emgangathweni.
- Phuma amagxa kwibhentshi ukuze uxhase kwaye ube nobunzima obubekwe kufutshane nombindi wakho.
- Phakamisa umzimba wakho kancinci ngokutyhala izithende zakho phantsi emgangathweni kwaye uhambe ngokucothayo ngaphaya kwamadolo akho.
- Gcoba izithende zakho ukuze izinqe zakho zibe kwinqanaba lamagxa, ubambe okwesibini, kwaye unciphise isinqe sakho phantsi.
- Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi.
IiSupermans
Lo msebenzi uneenguqu ezimbini ezahlukeneyo kwaye wenza ukuba uqaphele imisipha yakho yangasemva. Lo msebenzi unceda ukuphucula ukuhamba kwemisipha kuwo onke amacandelo amathathu ngasemva.
- Lala kwimethi ujonge phantsi iingalo zakho ngaphambili kwaye imilenze yakho ithe nkqo.
- Gcina intloko kwindawo engathathi hlangothi kwaye uphakamise zombini iingalo kunye nemilenze kwi-mat. Oku kuvumela umzimba ukuba ube kwimo yebhanana kwindawo ekhululekile. *Ukuba ufuna umngeni ngakumbi, phakamisa iingalo kunye nemilenze echaseneyo ngaxeshanye.
- Bamba imizuzwana embalwa kumqolo ongaphezulu kunye nosezantsi kunye nemisipha yokugcina izikhundla zabo.
- Yehlisa phantsi ngolawulo.
- Phinda iiseti ezintathu ze-12 reps kwaye uphumle phakathi.
Amanzi omlilo
Lo msebenzi unceda i-back back and glute muscles ukunciphisa imiphumo yeentlungu ezisezantsi kwaye zenze kube nzima ngakumbi ukusebenzisa ibhendi yokumelana.
- Yiba kwindawo yekati / yenkomo kwi-mat yakho, uvumele ukuba isihlahla silungelelaniswe phantsi kwamagxa kunye namadolo ukuba alungelelaniswe phantsi kwezinqe.
- Gcina umqolo ongathathi hlangothi ngelixa ubandakanya undoqo.
- Gcoba i-glutes kwaye uphakamise umlenze wakho wasekunene kwi-mat, ugcine idolo kwii-90 degrees. *Izinqe kufuneka zibe zizo zodwa ezihambayo ukugcina undoqo kunye ne-pelvis zizinzile.
- Yehlisa umlenze wasekunene phantsi ngolawulo.
- Phinda iiseti ezintathu ze-12 reps kwaye uphumle ngaphambi kokuba uphinde uqhube umlenze wesobunxele.
isiphelo
Lilonke, ukuba neentlungu ezisezantsi akuthethi ukuba ubomi bakho buphelile. Ukubandakanya umthambo we-hyperextension njengenxalenye yendlela yakho yemihla ngemihla kunokunceda ukomeleza izihlunu zakho zomqolo kwaye uqinisekise ukuba awuyi kuba neempawu eziphinda zivele kwiintlungu ezisezantsi. Ukwenza olu tshintsho luncinci kunokukhokelela kwiziphumo ezinenzuzo ekuhambeni kwexesha kwimpilo yakho kunye nohambo olusempilweni.
Ucaphulo
Allegri, Massimo, et al. "IiNdlela zeNzululwazi eNgenaPhantsi: Isikhokelo sokuFumana kunye noNyango." F1000 Uphando, iThala leencwadi leSizwe laseMelika, nge-28 kaJuni 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
UCasiano, uVincent E, et al. "Intlungu yangasemva-i-Statpearls-ithala leencwadi le-NCBI." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 4 Septemba 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.
Koes, BW, et al. "Ukuxilongwa kunye noNyango lweeNzululwazi ezisezantsi." I-BMJ (uPhando lwezonyango u-Ed.), iThala leencwadi leSizwe laseMelika, nge-17 kaJuni 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.
isikhanyeli
by UGqr Alex Jimenez | Umqolo obuhlungu, Lolonga, ukuphila qete, impilo, Ubuhlungu Bokubuyisela, Ukuhamba kunye nokuguquguquka, Unyango, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
Abantu abaninzi ehlabathini lonke bayayazi loo nto yokusebenzisa ineenzuzo ezichukumisayo ezinceda ukuphucula impilo entle yomzimba wonke. Umzimba unamaqela ahlukeneyo emisipha anobudlelwane obuqhelekileyo kunye namalungu abalulekileyo angaphakathi emzimbeni. Amalungu afana nentliziyo, imiphunga, amathumbu, kunye nesinyi anxibelelana nezihlunu ezahlukeneyo ngeengcambu zemithambo-luvo ezizidibanisayo. Xa umzimba ubandezeleka ngenxa yezinto ezahlukahlukeneyo eziwuchaphazelayo, kubangela iintlungu ezibhekisiweyo emzimbeni apho intlungu enye ikwindawo enye kodwa iphuma kwelinye icala. Ukwenza umthambo kunokunceda umzimba ukuba uphile ukuvuselelwa ngokomzimba ngokunciphisa ukuvuvukala kunye nokulimala kwizicubu zomzimba. Enye yeendlela ezininzi zokuzivocavoca ezinceda ukuqinisa imisipha, ukwandisa ukuguquguquka, kunye nokuphucula i-posture yi-Pilates. Inqaku lanamhlanje lijonga iPilates, izibonelelo zayo, kunye nendlela enokunceda ngayo ukunciphisa iintlungu zomqolo. Sithumela izigulana kubaboneleli abaqinisekisiweyo abaziingcali kunyango lwe-musculoskelet ukunceda abantu abaninzi abanemiba yeentlungu ezisezantsi ezichaphazela imizimba yabo. Sikwakhokela izigulana zethu ngokubhekisa kubaboneleli bethu bezonyango abanxulumeneyo ngokusekelwe kuvavanyo lwabo xa kufanelekile. Sifumanisa ukuba imfundo sisisombululo sokubuza ababoneleli bethu imibuzo ecacileyo. UDkt Alex Jimenez DC unikezela ngolu lwazi njengenkonzo yemfundo kuphela. isikhanyeli
Yintoni IiPilates?
Ngaba uziva utyhafile okanye unamandla aphantsi imini yonke? Kuthekani ngokuva iintlungu kumqolo wakho ongezantsi? Ngaba uye wafumana ukuqina kwemisipha kwiindawo ezithile ezijikeleze umzimba wakho? Uninzi lwezi mpawu zihambelana nemiba ye-musculoskelet ehambelana nezinto ezahlukeneyo ezichaphazela umzimba; kutheni ungazami inkqubo yokuzilolonga njengoPilates? Pilates yinkqubo yokuzilolonga esebenzisa umatshini okanye umzimba othile ukuphucula amandla omzimba womntu kunye nokuma ngelixa ukwandisa ukuguquguquka komzimba kunye nokwandisa ukuqonda kwengqondo. UJoseph Pilates wavelisa iPilates ekuqaleni kwenkulungwane yama-20 njenge Inkqubo yokwenza umthambo ukunceda amajoni eMfazwe yeHlabathi yokuQala ukuba aphucule amanqanaba empilo yawo. I-Pilates yayisetyenziswe njengonyango lokubuyisela kwimeko yabantu abalimele ngokubandakanya ukuxhathisa, ukuzolula, kunye nokujoliswe kukomelezwa kwemisipha. I-Pilates ngoku isetyenziselwa bonke abantu abanemizimba eyahlukeneyo kunye namanqanaba okuqina kwaye inokubonelela ngeenzuzo ezinkulu.
Ziziphi iinzuzo?
IiPilates, njengazo zonke ezinye iindlela zokuzilolonga, zineepropathi ezininzi eziluncedo ezinceda ekuphuculeni impilo yomntu kunye nokuphila kakuhle. Uphando lutyhila ukuba i-Pilates inceda abantu abaninzi, kubandakanywa nabantu abadala, ngokuphucula ukuma kwabo ngokunciphisa i-thoracic flexion ngelixa besandisa i-lumbar yokwandisa intlungu. Ezinye zeepropathi eziluncedo ezinikezelwa nguPilates emzimbeni ziquka:
- Ukwandisa amandla angundoqo: Izihlunu ezinzulu kwisisu, umva, kunye neengingqi ze-pelvic ziba namandla kwaye zinceda ukuzinzisa umzimba ngakumbi.
- Yomeleza amaqela emisipha: I-Pilates inceda ukwenza izihlunu zingabi namandla nje kuphela kodwa zinceda ukuzolula ukuze zikhangeleke zinde kwaye zincinci. Oku kwenza ukuba umntu abonakale ekhululekile.
- Kukuzilolonga komzimba wonke: Njengoko uninzi lwemithambo lusebenza kumalungu athile omzimba, iPilates igxile kwindawo nganye yezihlunu zomzimba kwaye inceda uphuhliso lwemisipha.
- Ukuphuculwa kwesimo: I-Pilates inceda ukugcina umqolo uhambelana ngelixa uqinisa umzimba kunye nombindi. Ngokuhamba kwexesha ukuma komntu kuya kuphucuka ngokwemvelo, kubenza baphakame, bomelele, kwaye bathandeke ngakumbi.
- Ukunyusa amandla: Njengazo zonke imithambo, iiPilates ziya kunika umntu amandla afunekayo. Oku kubangelwa ukuphefumla okugxininisekileyo kunye nokwandisa ukujikeleza kwegazi okuvuselela imisipha kunye nomqolo.
I-Pilates Yokuzivocavoca Ngeentlungu Zomqolo-Ividiyo
Ngaba ujonge umthambo omtsha wokuthoba izihlunu zakho? Ngaba ujongene neentlungu kumqolo wakho ongaphantsi? Ngaba ubuthathaka bemisipha kwezinye iindawo zomzimba wakho? Ukuba ubuneengxaki ezinxulumene neentlungu, kutheni ungazami iPilates? Ividiyo engentla idlula kwi-10-minute ye-Pilates yokuzilolonga ngenxa yeentlungu zangasemva. Uphando lutyhila ukuba iintlungu ezisezantsi ezingangxengwanga yimeko exhaphake kakhulu abantu abaninzi abanxulumana nokukhubazeka kunye nokungabikho komsebenzi kwihlabathi liphela. Izinto ezininzi zokusingqongileyo zichaphazela abantu abaninzi, zibangela ukuba bahlupheke ngemiba yomqolo. IiPilates zinokunceda ukukhuthaza abantu abaninzi ukuba baphinde bafumane impilo kunye nempilo yabo ngokubandakanya amandla angundoqo kunye nokuzinza ngelixa bephucula ukuma kwabo.
IiPilates zinciphisa iintlungu zomqolo
Abantu abaninzi abaqondi ukuba ezinye iimpawu zentlungu ephantsi zihambelana nokungahambi kakuhle. Ukuma okungahambi kakuhle kunokukhokelela kwiimpawu ezinxulumene neentloko, iintlungu zangasemva, ibhalansi engafanelekanga, kunye nemiba ye-pelvic. Yintoni eyenziwa yiPilates kukuba idala ukuqonda komzimba kwaye inceda ukuphucula izihlunu ezisezantsi ngokuziqinisa kunye nokukhulula imisipha eqinile. Uphando lutyhila Ukubandakanya i-Pilates njengonyango lomzimba kubantu abaneentlungu ezisezantsi kunokunceda ukulungisa imiba yengqondo kunye nentlungu yomzimba ngokomelezwa okungundoqo, ukuguquguquka, kunye nokukhulula imisipha eqinile. Abantu abaninzi akufuneki bayeke ukwenza umthambo xa kuziwa kwiintlungu zangasemva. Ukubandakanya umthambo wokuzilolonga unokuzuza umzimba kwaye uthintele ukulimala kwexesha elizayo.
isiphelo
Ulawulo lokuzilolonga lunokubonelela ngeziphumo ezininzi eziluncedo kwabo bafuna iindlela zokuba sempilweni, abo babandezeleka ngenxa yokwenzakala, okanye abo bafuna ukongeza enye into kwindlela yabo yokuzilolonga. I-Pilates yenye yezo zenzo ezibandakanya ukuxhathisa, ukuzolula, kunye nokujoliswa kwemisipha njengoko kukuzilolonga okupheleleyo komzimba. I-Pilates isetyenziswa kunyango lokubuyisela kwisimo sangaphambili kubantu abalimele kwaye inokubonelela ngeenzuzo ezinkulu. I-Pilates inokunceda abantu abaninzi abanemiba engasemva enxulumene nezinto zokusingqongileyo ezifana nokuma kakubi. Abantu abaninzi abasebenzisa iiPilates njengenxalenye yolawulo lwabo lokuzilolonga baya kuqala ukuziva bomelele kwaye besempilweni njengoko imiqolo yabo iya kubabulela.
Ucaphulo
Baker, uSara. "Umthambo wePilates woMnqolo ophilileyo-Spineuniverse." I-Spineuniverse, Ngomhla we-28 kuDisemba ka-2019, www.spineuniverse.com/wellness/exercise/pilates-exercise-healthy-spine.
Kuo, Yi-Liang, et al. "I-Sagittal Spinal Posture emva koMthambo oSekwe kwiPilates kubantu abadala abasempilweni." Isihlwele, Ilayibrari yeSizwe yaseMelika yoNyango, 1 Meyi 2009, yentshutshiso.ncbi.nlm.nih.gov/19404180/.
USorosky, uSusan, et al. "I-Yoga kunye neePilates kuLawulo lweentlungu ezisezantsi." Uphononongo lwangoku kwiMusculoskeletal Medicine, Humana Press Inc, Mar. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2684152/.
Yamato, Tiê P, et al. "IiPilates ngenxa yeentlungu ezisezantsi." I-Cochrane Database yeeNkqubo eziPhononongo, John Wiley & Sons, Ltd, 2 July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC8078578/.
isikhanyeli
by UGqr Alex Jimenez | abantwana, Iimpawu
Ukuziqhelanisa nokuma okungafanelekanga/okungafanelekanga imini yonke kunokudinwa kakhulu ingqondo nomzimba. Impilo yabantwana ngasemva ibalulekile kwimpilo yabo iyonke nakumanqanaba amandla okwenza imisebenzi, umsebenzi wesikolo, kunye nokudlala. Ukuma okungahambi kakuhle kubangela ukuba umzimba ulahlekelwe amandla awo okuchitha amandla ngokulinganayo nangokuchanekileyo. Iimpawu ezinjengobuhlungu, intlungu, ukuxinezeleka, kunye nokucaphuka zinokuqala ukubonakala, nto leyo yindlela yomzimba yokwazisa umntu ukuba kukho into ecinyiweyo. Xa umzimba ulungelelaniso olufanelekileyo, umqolo usasaza ubunzima bomzimba ngokuchanekileyo nangempumelelo. Uhlengahlengiso lwe-Chiropractic lunokumelana ngokuphumelelayo nemiphumo engafanelekanga yokumisa, kunye nokuzivocavoca okulula kwe-postural kunokomeleza umzimba, ukwandisa imikhwa yokumisa okunempilo.
Impilo yokuma kwabantwana
Ukuma okusempilweni kungaphezulu nje kokuhlala nokuma nkqo. Yindlela umzimba omiswe ngayo, oku kuthetha intloko, umqolo, kunye namagxa, kunye nendlela ohamba ngayo ngokungazi. ukuhambahamba. I-gait engalinganiyo okanye indawo engafanelekanga yomzimba ingabonisa ingxaki kwaye ibangele iziphumo zexesha elide kwimpilo yomntwana.
mngeni
Abantwana kunye nabantwana bahlala bezingelwa, bethotywa, kwaye bethe nca kwizikrini zesixhobo. Esi sikhundla sihlala sinzima songeza ubunzima kumqolo, ukwandisa uxinzelelo, olunokubangela imiba evela kwiintloko ezibuhlungu, iintlungu ezithambileyo zentamo, iintlungu ezisezantsi, kunye ne-sciatica. Imiphumo emibi yempilo evela kwi-posture embi ibandakanya:
- Iingxaki zamagxa.
- Iintlungu ezingapheliyo.
- Umonakalo wemithambo-luvo.
- Ubunzima bokuphefumla ngenxa yokuzingela ixesha elide.
- Ukuwohloka kwamalungu omqolo.
- Ukwaphuka koxinzelelo lwe-Vertebral.
Ulungelelwaniso olubi lwemisipha luqala ukukhawulelana imisipha yangasemva ukusuka ekuphumleni ngokuchanekileyo, ukwenza izihlunu zihlale zoluliwe okanye ziguquke kancinci, zibangele ubunzima kunye neentlungu. Njenge umzimba womntwana uyakhula, ukwenza i-postures engafanelekanga kunokuqhuba ukuqhubeka nokungahambi kakuhle, ukukhula okungaqhelekanga komgudu, kunye nomngcipheko okhulayo we-arthritis kamva ebomini.
Ulungiso lweChiropractic
I-chiropractor iya kukhangela nakuphi na ukungalingani, njenge-hunched back, elinye igxalaba liphezulu kunelinye, okanye i-pelvic tilt / shift. Ngoluhlu lohlengahlengiso, i-chiropractic ikhulula izihlunu, inciphisa uxinzelelo kwi-ligaments, ivumela izihlunu ze-postural ukuba ziphumle kwaye zilungelelanise kwindawo yazo efanelekileyo, zithintele ukusetyenziswa kakubi kwemisipha, ukuxhatshazwa, ukudibanisa okungaqhelekanga, kunye nokunceda ukunciphisa ukukhathala ngokugcina / ukusebenzisa amandla njengoko izihlunu zisebenza ngokuchanekileyo nangempumelelo.
Uqheliso lomsebenzi
Ukuzivocavoca okulula kwe-postural kunokunceda ukugcina impilo ye-postural yabantwana.
- Ukuma, yolula imilenze ibe yimilo engu-A yobubanzi bobubanzi obuqeleleneyo.
- Goba kwaye wolule kwicala elinye.
- Phakamisa ingalo echaseneyo yecala, ugoba ngqo phezulu kwentloko, ngoko i-bicep ichukumisa indlebe.
- Phakamisa iingalo ngaphezulu kwentloko.
- Iingqiniba zigobe kwii-degrees ezingama-90.
- Yenza izangqa ezincinci ukuya phambili nasemva izihlandlo ezilishumi.
- Lala phantsi.
- Beka izandla ecaleni kwesifuba ukuze zibe ngaphantsi kwamagxa.
- Cinezela ngobunono isifuba phezulu.
- Ukugcina imilenze phantsi.
- Jonga ngqo phambili.
Bathatha nje imizuzu embalwa, kodwa injongo kukuhambelana. Ukwenza imizobo yeveki enye akuyi kutshintsha kwangoko imikhwa engafanelekanga yokuma. Kuphuhlisa imikhwa engaguqukiyo esempilweni eyenza uphuculo. Kufuneka zenziwe ubuncinane kathathu ngeveki ukwakha amandla kunye nokunyamezela.
Abantwana kunye neChiropractic
Ucaphulo
UAchar, uSuraj, kunye noJarrod Yamanaka. "Intlungu Engasemva kubantwana nakwishumi elivisayo." Ugqirha wosapho waseMelika vol. 102,1 (2020): 19-28.
Baroni, Marina Pegoraro, et al. "Izinto ezinxulumene ne-scoliosis kubantwana besikolo: isifundo esisekwe kuluntu." Ijenali ye-epidemiology vol. 25,3 (2015): 212-20. doi:10.2188/jea.JE20140061
da Rosa, uBruna Nichele et al. "I-Back Pain kunye ne-Body Posture Evaluation Instrument kubantwana kunye nabaselula (BackPEI-CA): Ukwandiswa, ukuqinisekiswa koMxholo, kunye nokuthembeka." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,3 1398. 27 Jan. 2022, doi:10.3390/ijerph19031398
King, H A. "Intlungu yomqolo ebantwaneni." Iiklinikhi zabantwana zaseMntla Melika vol. 31,5 (1984): 1083-95. doi:10.1016/s0031-3955(16)34685-5
