Kubantu abafuna ukuphucula uzinzo olungundoqo, ngaba ukusebenzisa ubungakanani obufanelekileyo bomthambo okanye ibhola yokuzinza kunganceda ukuphucula umthambo kunye nokufezekisa iinjongo?
Contents
Umthambo Uzinzo Ball
Ibhola lokuzilolonga, ibhola yozinzo, okanye ibhola yaseSwitzerland sisiqwenga sesixhobo sokuzilolonga esisetyenziswa kwiindawo zokujima, iiPilates kunye nestudio zeyoga, kunye neeklasi zeHIIT. (IBhunga laseMelika lokuzilolonga. 2014) Ifakwe emoyeni ukuncedisana nokusebenza komzimba okanye ukuphucula ukuma kunye nokulinganisela. Isenokusetyenziswa njengesitulo. Bongeza umceli mngeni wozinzo phantse kuwo nawuphi na umthambo (IBhunga laseMelika lokuzilolonga, ND) Ukufumana ubungakanani obufanelekileyo bebhola yokuzivocavoca kunye nokuqina komzimba wakho kunye nenjongo kuya kuqinisekisa ukusebenza ngokufanelekileyo.
ubungakanani
- Ubungakanani bebhola yomthambo kufuneka bulingane nobude bomntu ngamnye.
- Abantu ngabanye kufuneka bakwazi ukuhlala kwibhola ngemilenze yabo kwi-angle ye-90-degree okanye kancinci, kodwa kungabi ngaphantsi.
- Amathanga kufuneka ahambelane nomhlaba okanye ajike kancinci ezantsi.
- Ngeenyawo ezithe tyaba emgangathweni kunye nomqolo othe tye, ungabhekeli phambili, ngasemva, okanye emacaleni, amadolo kufuneka abe kunye okanye ngaphantsi kancinci kunezinqe.
Nali iBhunga laseMelika malunga nesikhokelo sokuzilolonga xa ukhetha. (IBhunga laseMelika lokuzilolonga. 2001)
Ubude – Ubungakanani beBhola
- Ngaphantsi kwe-4'6”/137 cm – 30 cm/12 intshi
- 4'6” – 5’0”/137-152 cm – 45 cm/18 intshi
- 5'1”-5'7”/155-170 cm – 55 cm/22 intshi
- 5'8”-6'2”/173-188 cm – 65 cm/26 intshi
- Ngaphezulu kwe-6'2”/188 cm – 75 cm/30 intshi
Ukufumana ibhola yokuzivocavoca efanelekileyo yobunzima nako kubalulekile. Abantu abanzima ngenxa yobude babo banokufuna ibhola enkulu ukugcina amadolo kunye nemilenze kwi-engile echanekileyo. Kucetyiswa ukuba ujonge ukulinganisa ubunzima bebhola, ukuqina kwayo, kunye nokuchasana kwayo okuphezulu ngaphambi kokuthenga.
I xabiso
Abantu bafuna ukupha kancinci kumphezulu webhola ukuze bazilolonge. Xa uhleli kwibhola yokuzinza komthambo, ubunzima bomzimba kufuneka budale isihlalo esincinci kwaye bunikeze ukuzinza ngakumbi. Okubaluleke ngakumbi, ivumela ukuhlala ngokulinganayo kwibhola, okuyimfuneko ekusebenziseni ngolungelelwaniso olufanelekileyo lomgogodla. (URafael F. Escamilla et al., 2016) Ukunyuka kwamaxabiso yinto ekhethwayo, kodwa okukhona ibhola inyuke kakhulu, kokukhona kuya kuba nzima ukulinganisa umzimba, nokuba uhleli okanye kwezinye iindawo. Kucetyiswa ukuba ungayifaki ngaphezulu kwebhola emngciphekweni wokugqabhuka. Ibhola inokufuna i-reinflation ngamanye amaxesha, ngoko ke ezininzi zithengiswa ngepompo encinci kule njongo.
Ukuzivocavoca nokuzolula
Iibhola zokuzilolonga ziguquguquka kakhulu, azibizi, kwaye kulula ukuzisebenzisa izixhobo zokuzilolonga. Ziyinzuzo ekuphuculeni amandla angundoqo kunye nokuzinza. Iindlela zokusetyenziswa ziquka:
- Ukuhlala ngokusebenzayo endaweni yesitulo.
- Ukuzolula phezu kwebhola.
- Ulungelelaniso kunye nokuzinza kwemithambo.
- Pilates okanye yoga.
- Ukuzilolonga ukomelela.
- Uqheliselo ekujoliswe kulo lokuvuselela undoqo nokomeleza.
KwiKliniki yeChiropractic yezoNyango kunye ne-Functional Medicine, sigxininise kwinto ekusebenzelayo kwaye sizame ukwenza ukuqina kunye nokuphucula umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo. Ezi nkqubo zendalo zisebenzisa amandla omzimba okufezekisa iinjongo zokuphucula kwaye iimbaleki zinokuzilungiselela ukuba zigqwese kumdlalo wazo ngokuba sempilweni okufanelekileyo kunye nesondlo. Ababoneleli bethu basebenzisa indlela edibeneyo yokudala iinkqubo zomntu, zihlala zibandakanya i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye nemigaqo ye-Sports Medicine.
Imithambo Yasekhaya Yokunceda Iintlungu
Ucaphulo
IBhunga laseMelika lokuzilolonga. Sabrena Jo. (2014). Ukuzilolonga kweBhola okuzinzisayo okungundoqo. I-ACE Fitness® kunye neBlog yokuPhila ngokuPhila. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/
IBhunga laseMelika lokuzilolonga. (ND). Ugcino lwedatha kunye neThala leeNcwadi. Ukuzilolonga okuvela kwi-ACE. Uzinzo Ball. Iblogi ephilayo ephilileyo. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/
IBhunga laseMelika lokuzilolonga. (2001). Yomeleza izisu zakho ngeebhola ezizinzile. Iblogi ephilayo ephilileyo. acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf
Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Ukusebenza Kwezihlunu Phakathi kwe-Supine, i-Prone, kunye ne-Side Position Ukuzivocavoca kunye nangaphandle kweBhola yaseSwitzerland. Impilo yezemidlalo, 8(4), 372-379. doi.org/10.1177/1941738116653931
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukukhetha iBhola yokuZilolonga eLungileyo ukuze wenze umthambo oLungileyo"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
