UQeqesho lwaMandla oMmandla: El Paso Back Clinic

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.

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Ukuphucula ukusebenza kwe-Athletic ngeChiropractic

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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