Uluhlu lokuHlola loQeqesho lwe-Athletic: El Paso Back Clinic

Kubantu abaqala inkqubo yokuzivocavoca kunye neembaleki eziqeqeshiweyo, uqeqesho kufuneka luchithwe kakuhle ukuphuhlisa ukomelela kunye nezakhono ezithile zemidlalo. Kubalulekile ukukhumbula iikhonsepthi ezisisiseko zoqeqesho lweembaleki ukuze uqinisekise ukuba wenza kangangoko umthambo. Ukusebenza omnye nomnye kunye nogqirha weyeza lezemidlalo, i-chiropractor, i-physical therapist, okanye umqeqeshi wobuqu unokunceda abantu bafezekise iinjongo fitness.

Uluhlu loQeqesho loQeqesho lweembaleki

Ubunakho kunye nezinto anomdla kuzo

• Abantu ngabanye kufuneka balonwabele uqeqesho lokunamathela kucwangciso ixesha elide ngokwaneleyo ukuze babone iziphumo.
• Kunokuba ukhethe inkqubo yegeneric okanye wenze into eyenziwa ngumntu wonke, hlengahlengisa ixesha lokuzilolonga kunye nokuqina ukuze ulungele indlela ophila ngayo, inqanaba lokuqina komzimba, kunye nokukwazi ukutyhala xa kuyimfuneko.
• Khetha indlela yokuzilolonga ehlangabezana neenjongo zakho zobuqu.
• Ukusebenza nomqeqeshi kuyacetyiswa kakhulu ukuba awazi ukuba uqale phi.
• Kubantu abahambele phambili ngakumbi, umqeqeshi wobuqu yeyona ndlela ilungileyo yokulungisa isicwangciso sokuqina komzimba.

Gcina It Simple

• Uqeqesho lweembaleki lubandakanya ukungaguquguquki kunye nokugxila.
• Lulula uqeqesho ngokutshintshana nzima, kulula, ixesha elide, kunye nokuzilolonga okufutshane kunye nokuziqhelanisa nezakhono zemidlalo.
• Khumbula ukonwabela ukuzilolonga kwaye umamele umzimba wakho.

Lumkela Uqeqesho Olugqithisileyo

• Umzimba awuqini ngokuzilolonga rhoqo.
• Umzimba kufuneka uphumle kwaye uvunyelwe ukuba uphinde ukhule.
• Ukomelela kwakhiwe ngokutshintshana ukuzilolonga kunye nokuchacha.
• Indlela efanelekileyo yokuphepha ukuziqhelanisa nokumamela umzimba wakho.
• Ukuba izinga lentliziyo yakho lihlala liphakanyisiwe emva kokulala, okanye imilenze ivakalelwa nzima, kwaye ukuba ukukhuthaza kuyaphela, ukuphumla okungaphezulu kunokufuneka.
• Kubantu abaziqeqesha unyaka wonke, kucetyiswa ukuba uthathe ikhefu leveki rhoqo emva kweenyanga ezintathu, kwaye ikwalixesha lokutshintsha indlela yoqeqesho.

Utshintsho

• Ukwahlula ukuzilolonga kunye nokuqina ukuze ukonwabele inkqubo ejikeleze kakuhle enokunceda ukuphepha ukudinwa okanye ukugcwala.
• Ubunzulu boqeqesho obunye kunye nexesha lokuzilolonga.
• Neenkqubo zoqeqesho ozonwabelayo zinokuphulukana nokusebenza kakuhle komzimba ukuba azitshintshwa.
• Ukuphucula, ukuhluka kuyadingeka ukucela umngeni emzimbeni ngeendlela ezahlukeneyo.
• Ukuzilolonga kufuneka kulungiswe rhoqo ngenyanga.
• Uqeqesho olunqamlezayo yenye indlela entle yokwahluka kwesiqhelo kunye nokuphucula ukomelela.

Ukuqeqeshelwa ukuguquguquka

• Ukuhambelana koqeqesho yeyona nto ibalulekileyo.
• Ungakhathazeki xa kufuneka uphose usuku.
• Qhubeka nesicwangciso soqeqesho.

Iinjongo Eziqinisekileyo

• Ukufumana ulungelelwano xa ubeka usukelo phakathi koko ufuna ukukuphumeza noko unokukwenza.
• Nyaniseka malunga namanqanaba empilo kunye nokubanakho.
• Ukuba umtsha kumdlalo okanye kwindlela yokomelela, yithathe kancinci de ube uyazi ukuba umzimba wakho unokufezekisa ntoni ukunciphisa umngcipheko nzakala.

umonde

• Kuthatha ixesha kunye nokungaguquguquki ukwakha ukomelela kunye nokusebenza.
• Kuphephe ukuwela kwingqondo yokuba ngaphezulu kungcono.
• Oku kunokubangela ukulimala kunye nokulahlekelwa kwenkuthazo.

Ukubambisana

• Kwanaxa uqala ngokwenza umthambo omfutshane, ukuwenza rhoqo kubalulekile.
• Kuphephe ukuba lixhoba lokusebenza nzima ngeempelaveki kuphela kwaye ungenzi nto phakathi evekini.
• Ukwenzakala kuxhaphake kakhulu xa umthambo ungahambelani.

isondlo

• Ukondla kwezemidlalo kunye nokuhamba kwamanzi kubalulekile ekuphuculeni amandla akho okuzilolonga kunye nokuqeqesha.
• Abantu abenza umthambo rhoqo kufuneka baphinde bahlole isicwangciso sabo sesondlo.

Isixhobo esifanelekileyo

• Ukuthintela ukulimala kwezemidlalo kuqala ngokusebenzisa izixhobo ezifanelekileyo.
• Nokuba yeyiphi na imidlalo okanye indlela yokuzilolonga, qinisekisa ukuba izixhobo kunye nezihlangu ziyasebenza kwaye zifaneleka ngokufanelekileyo.
• Iipads, izigcina-ntloko, kunye nezikhuseli zomlomo zenziwa ukunceda ukukhusela iimbaleki kwaye kufuneka zisetyenziswe.

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Ukuba yimbaleki yeOlimpiki

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Ucaphulo

I-American Dietetic Association, i-Dietitians yaseCanada, i-American College of Medicine Medicine, uRodriguez NR, uDiMarco NM, uLangley S. IKholeji yaseMelika yeMidlalo yeMedical Isikhundla sokuma: Isondlo kunye neNtsebenzo ye-Athletic. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86.

Beaupre, Justin, et al. "Uqeqesho lweembaleki kunye neSayensi yezeMpilo yaBemi." Ijenali yoqeqesho lweembaleki vol. 57,2 (2022): 136-139. doi:10.4085/314-19

Garber CE, Blissmer B, Deschenes MR, et al. Ubungakanani kunye noMgangatho wokuSebenza ngokuPhuhlisa kunye noLondolozo lwe-Cardiorespiratory, i-Musculoskeletal, kunye ne-Neuromotor Fitness kuBantu abadala abaPhilile. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb.

Halson, Shona L, kunye noLaura E Juliff. "Lala, umdlalo kunye nengqondo." Inkqubela kuphando lwengqondo vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006

Jeukendrup, Asker E. “Isondlo esiSetyenzwa ngamaxesha athile kwiimbaleki.” Iyeza lezemidlalo (Auckland, NZ) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2

Kreher JB, Schwartz JB. I-Overtraining Syndrome: Isikhokelo esiSebenzayo. Impilo yezemidlalo. 2012;4(2):128-138. doi:10.1177/1941738111434406.

Mujika, Iñigo. "Ubungakanani boQeqesho kunye noKhuphiswano lweMithwalo kwiMidlalo yokunyamezela: Iindlela kunye nezicelo." Ijenali yaMazwe ngaMazwe yePhysiology yezemidlalo kunye neNtsebenzo vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403