Ukuqiqa sisixhobo esibalulekileyo sokucamngca kunye nokubeka iziko / ukulungelelanisa ingqondo nomzimba. Ukusebenzisa ingqondo ukuze ube sempilweni kunokuchaphazela impilo-ntle yomzimba kwaye inokudityaniswa nenkqubo esele ikhona ukuze ufumane okuninzi kuyo yonke imithambo. Ukusebenzisa ingqondo kwi-fitness routine kubandakanya ukwaneliseka okwandisiweyo emva kokuzilolonga kunye nokuzibophelela okuqinisiweyo ekubandakanyekeni kumsebenzi ophilileyo.
Contents
Ukusebenzisa ingqondo
Iingenelo zokusebenzisa ingqondo ekusebenzeni ziquka oku kulandelayo:
- Ukonyuka kolawulo lweemvakalelo.
- Ukuphucula impilo jikelele.
- Ukwandiswa kwezakhono zokumelana nokunciphisa uxinzelelo lwegazi kunye nokunciphisa uxinzelelo.
- Hlala uhambelana ngakumbi nenkqubo yokomelela.
- Ixesha lokuzilolonga lakha ubudlelwane obuluqilima phakathi kwengqondo nomzimba.
Isimo sengqondo
Ukuba nengqondo yimeko yengqondo eyenza umntu abe namava okumngqongileyo ngoku ngaphandle kokuphazanyiswa ziingcinga, amaxhala, okanye iziphazamiso. Injongo kukugcina ulwazi ngexesha lomsebenzi, njengokuzilolonga, kwaye ungagxininisi ekuzigwebeni okanye kwindawo engqongileyo. Luhlobo lokuzifaka kwindawo ngexesha lokuzilolonga okuzisa ulwazi olongeziweyo lweemvakalelo ezifana:
- phambi
- Ukuva
- Ukunukisa
- ukuchukumisa
- Ngcamlani
- Ukuqonda indawo kunye nokuhamba kwe umzimba esithubeni.
ukucamngca
Ukucamngca ngumsebenzi wokuqonda onokuthi ukongezelele ukuphumla, ukonyusa amandla okugxila, kunye nokunciphisa uxinzelelo. Iindidi ezahlukeneyo zokucamngca ziqala:
- Ukucamngca okusekwe kwiMantra – apho igama okanye ibinzana liphinda-phindwa ukuze lisebenze njenge-ankile ngexesha lomsebenzi.
- Ukucamngca ngentshukumo kubandakanya ukusebenzisa imithambo elula efana neyoga, tai chi, okanye ukuhamba ukwakha unxibelelwano olunamandla nomzimba.
benefits
Impilo Yengqondo
Research ibonise ukuba ukucinga kunxulunyaniswa nokuphuculwa kwempilo yengqondo iyonke. Olunye uphononongo lufumanise ukuba ukugqiba a Inkqubo yokunciphisa uxinzelelo lwengqondo okanye i-MBSR yanceda ukwandisa impilo yengqondo. Uhlalutyo lufumene ukuba abathathi-nxaxheba abaye baziqhelanisa rhoqo ngeprogram baqaphela ukuphucula umgangatho wobomi babo kunye nezakhono zokumelana ngexesha loxinzelelo. Ezinye izibonelelo zempilo yengqondo ziquka:
- Ukonyuka kwememori yokusebenza kwexesha elifutshane.
- Ukunyuka kokugxila kunye nokulawulwa kwengqwalasela.
- Nciphisa ukugcuma.
- Ukunyuka kwenkuthazo kunye namandla ovakalelo kunye nolawulo.
- Igcina ixesha elide utshintsho oluhle lokuziphatha.
WeMpilo yeMpilo
inye isifundo Uxinzelelo lwegazi olungapheliyo lwafumanisa ukuba ukuzibandakanya kuqeqesho lwengqondo iiyure ezimbini ngeveki kwiiveki ezisibhozo kubangele ukuncipha okukhulu kwekliniki kufundo lwe-systolic kunye ne-diastolic yegazi. Okunye izibonelelo zempilo yomzimba ziquka:
- Iimpendulo ezilungileyo zomzimba emzimbeni.
- Ukunciphisa iintlungu ezingapheliyo.
- Umgangatho ophezulu wokulala.
- Ukulahleka kobunzima bexesha elide.
- Ukuphuculwa kunye nokwandiswa kokwakha imikhwa enempilo.
- Ukonyusa okukhuthazayo
- Ukuziva uxhumeke ngakumbi kumzimba wakho
- Ukuhlala endleleni ngeenjongo zokomelela.
UkuPhunyezwa komthambo
Indlela yokufaka ingqondo ukuze ufumane okuninzi kwimithambo. Ukuzivocavoca okufana nokuhamba, ukuphakamisa iintsimbi, okanye ukuthatha inxaxheba kwiklasi yokufaneleka ziindlela ezintle zokuziqhelanisa nokukhumbula. Iingcebiso ezimbalwa zokwenza iseshoni yokuzivocavoca eyonwabisayo, esebenzayo, kunye nenengqondo ibandakanya:
Misela iNjongo yokuzilolonga
Ngaphambi kokuba uqale umthambo, kuyacetyiswa ukuba usete i injongo (izinto umntu ajolise kuzo, azabalazela ukuziphumeza, kwaye zinento yokwenza nemeko yengqondo neyomzimba. Le isenokuba yinto ehambisana noku:
- Ndikholelwe.
- Gcina ingqondo evulekile.
- Zama kangangoko ndinako.
- Khumbula ukonwabela ukuzilolonga.
- Injongo elula nemfutshane inokumisa inkqubo yokuzilolonga.
- Kuye kwangqinwa ukomeleza ukuzibophelela kunye nokugqiba umthambo rhoqo.
Ukuba uqala ukulwa okanye ukufumana ingqondo ejikelezayo ngexesha lomsebenzi, zikhumbuze ngenjongo yokugxila kumzuzu wangoku kwaye ubuyele kwi-groove.
Ziqhelanise nokuJonga ngexesha lokuSebenza
yomfanekiso iyasebenza ekuphuculeni ingqondo ngexesha lomsebenzi womzimba, njengoko ivumela ingqondo ukuba yenze iimpembelelo ezinceda ukugqiba umsebenzi. Kuchazwa njengokugxila kwintshukumo kunye nokubona ukwenza inkqubo yomzimba ngokusemandleni akho.
Xuba iNdawo yokuSebenza
Indawo yokuzilolonga idlala indima ebalulekileyo ekusebenzeni kakuhle komthambo ngokubanzi, ngakumbi xa usebenza ngaphandle. Ukuzilolonga ngaphandle, njengeklasi yangaphandle, ukukhwela intaba, okanye ukuphakamisa iintsimbi emva kwendlu, kuvumela umzimba ukuba uhambelane nendalo kunye nendawo eyingqongileyo. Le yindlela esebenzayo nelula yokunciphisa ukudinwa kwengqondo, ukuphucula imo, kunye nokunciphisa imbono yomzamo opheleleyo wokugcina inkuthazo yokuzilolonga ixesha elide kunye nokuqina ngakumbi.
Phefumla KwiDiphragm
Ukubaluleka kweentshukumo zexesha kunye nokuphefumla kunye nokuphefumla kwi isaci inokuchaphazela ngokufanelekileyo inkqubo ye-nervous autonomic ukukhuthaza ulawulo olwandisiweyo lweemvakalelo kunye nengqondo. Ukuphefumla kwi-diaphragm ngelixa usenza umthambo kunokuqinisa ukuphumla kunye nokwandisa ukuzonwabisa komsebenzi womzimba. The Injury Medical Chiropractic kunye neFunctional Medicine Team inokufundisa abantu ngokufaka isicelo ngqondweni kunye nokuphuhlisa unyango lomntu siqu kunye neprogram yokufaneleka yokubuyisela, ukuphucula, kunye nokugcina impilo yonke.
Ukuzilolonga ngengqondo
Ucaphulo
Demarzo, Marcelo MP, et al. "Ingqondo inokumodareyitha kwaye ilamle umphumo wokuqina komzimba kwiimpendulo zentliziyo kuxinzelelo: i-hypothesis eqikelelwayo." Imida kwiPhysiology vol. 5 105. 25 Mar. 2014, doi:10.3389/fphys.2014.00105
UMantzios, uMichail, kunye noKyriaki Giannou. "Usetyenziso lwehlabathi lokwenyani lweZenzo eziSekwe kwiNgqondo emfutshane: Uphononongo kunye nokuNyulwa koLuncwadi kunye neSindululo esiSebenzayo sendlela yokuphila engenamgudu." Ijenali yaseMelika yonyango lwendlela yokuphila vol. 13,6 520-525. 27 Epreli 2018, doi:10.1177/1559827618772036
Ponte Márquez, Paola Helena, et al. "Iinzuzo zokucamngca ngengqondo ekunciphiseni uxinzelelo lwegazi kunye noxinzelelo kwizigulane ezine-arterial hypertension." Ijenali yoxinzelelo lwegazi lwabantu vol. 33,3 (2019): 237-247. doi:10.1038/s41371-018-0130-6
Wieber, uFrank, et al. "Ukukhuthaza ukuguqulelwa kweenjongo kwisenzo ngokufezekisa iinjongo: iziphumo zokuziphatha kunye nokuhambelana komzimba." Imida kwinzululwazi yengqondo yomntu vol. 9 395. 14 Jul. 2015, doi:10.3389/fnhum.2015.00395
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukusebenzisa iMindfulness kwiFitness: El Paso Back Clinic"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
