Ukubaleka kakhulu kunokukhokelela ekudinweni kunye nokulimala kwabona babaleki banzima kakhulu kunye nabathanda ukugijima. Uqeqesho olunqamlezileyo inokuba yindlela entle yokusebenza ngezigaba ezingenamdla. Abaqalayo kunye neembaleki ezinamava baya kubetha amaxesha xa bekruquka okanye bengaphefumlelwanga ukubaleka. Abantu abajongene nokwenzakala kufuneka bathathe ixesha ekubalekeni ngexesha lokuchacha. Emva kokuba bephilisiwe ngokwaneleyo ukuba bahlanganyele kumsebenzi womzimba, oogqirha, abaqeqeshi, abaqeqeshi bomzimba, kunye neengcali ze-chiropractors zezemidlalo zincoma imisebenzi yokuqeqesha ephantsi, njengokubhukuda okanye ukugijima kwamanzi / ukugijima kwe-aqua, ukunciphisa uxinzelelo kwimisipha kunye namalungu kunye nokunceda. Iimbaleki ezonzakeleyo zigcina ukuqina kwazo kwaye zimelane nodano lokungakwazi ukuthatha inxaxheba.
Contents
Uqeqesho olunqamlezileyo
Cross-uqeqesho na nawuphi na umdlalo okanye ukwenza umthambo / ukwenza umthambo oko kongezelela kowona mdlalo uphambili wembaleki. Nokuba ungumqali okanye igqala, ibhalansisa amaqela emisipha kuba yomeleza izihlunu ezingasebenziyo kunye / okanye zisetyenziswa kancinci ngexesha lokubaleka. Oku kunciphisa amathuba okuba mandundu ukwenzakala kwaye kuthintele ukwenzakala kwixesha elizayo. Iinzuzo ezongeziweyo:
- Ukuphucula ezinye iindawo zomzimba.
- Ukuphucula ukomelela kwentliziyo.
- Uqeqesho olunqamlezileyo lunokunceda ukuphepha ukudikwa kukubaleka.
- Unika iimbaleki ukuphumla kwengqondo.
- Abantu ngabanye banokuqhubeka nokuqeqesha ngelixa bevumela ukulimala kuphole.
Abantu abajongene nokulimala banokufuna ukuqeqesha rhoqo njengenxalenye yesicwangciso sonyango lokubuyisela kunye nokuqeqeshwa kwamandla. Ugqirha, i-chiropractor, okanye i-physical therapist iya kucebisa ukuba ungakanani uqeqesho olunqamlezayo kunye nohlobo lwemisebenzi eya kuba luncedo kakhulu kwingozi ethile.
imisebenzi
Swimming
Ukuqubha ngumsebenzi ogqwesileyo woqeqesho olunqamlezayo kuba ayisiyonto enobunzima, inika imisipha yomlenze kunye namalungu ukuba aphumle.
- Yakha amandla kunye nokunyamezela kwaye iphucula ukuguquguquka.
- Ilinganisa ukusebenza komzimba ophezulu ngelixa inika imilenze ikhefu.
- Ukuqubha yindlela elungileyo yokubuyisela emva kwexesha elide.
- Inceda abantu abaqhele ukwenza ukwenzakala okanye baphile kukwenzakala.
- Ukuphumla kunye nokucamngca.
Ukubaleka kwamanzi
- Ukuhamba kwamanzi kunokunceda ngokwenzakala kunye/okanye kusetyenziswe kuqeqesho lwamandla.
- Ikwayindlela entle yokubaleka ngexesha lemozulu eshushu nefumileyo.
Ukuhamba ngebhayisekile okanye ukuSpin
- Iiklasi zokukhwela ibhayisekile kunye ne-spin zinefuthe eliphantsi.
- Ukubonelela ukonyuka kokuqina kwentliziyo kunye namandla.
- Usebenzisa amanye amaqela emisipha, ngakumbi i-quads, kunye ne-glutes.
Uqeqesho lwe-Elliptical
Umatshini we-elliptical ubonelela ngokuzilolonga kwentliziyo yomzimba wonke kunye nokuziva ukutyibilika kwelizwe, ukukhwela izinyuko, kunye nokuhamba.
- Umatshini unokucwangciswa ukuba uye phambili okanye umva ukuze usebenze zonke izihlunu ezinkulu emilenzeni.
- Izihlunu ezisetyenziswayo ziyafana nezo zisetyenziswa xa kuqhutywa.
- Yenye impembelelo ephantsi xa wonzakele.
Pilates
- I-Pilates yindlela yokuzivocavoca egxininisa amandla angundoqo kunye nokuguquguquka.
- I-Pilates inokunceda ukunyusa ukuguquguquka, ukunciphisa imisipha eqinile, kwaye icetyiswa ukuba ibuyiswe ngokusebenzayo.
Ukuhlaziya
Ukubhexa ngowona msebenzi wentliziyo, onempembelelo ephantsi.
- Yomeleza umzimba ongasentla, isinqe, kunye neempundu.
- Ubuchule obufanelekileyo iya kwandisa inzuzo kwaye ithintele ukulimala.
Yoga
I-Yoga ibonelela ngezibonelelo ezifanayo njengoqeqesho lwamandla.
- Usebenzisa ubunzima bomzimba njengoxhathisa ukomeleza kunye nokolula izihlunu.
- Ukuphucula ukuguquguquka kunye nokuhamba.
- Indlela yokuphumla emva kokubaleka kakhulu okanye ukuzilolonga.
Ukuthatha Ixesha
Ukuthatha iintsuku ekubalekeni iveki nganye ukuze uthathe inxaxheba kwimisebenzi yoqeqesho olunqamlezileyo kunokunceda ukugcina inkuthazo.
- Iimbaleki zokuzonwabisa zinokongeza iintsuku ezintathu ukuya kwezine zokubaleka ngeentsuku ezimbini ukuya kwezintathu zoqeqesho olunqamlezileyo.
- Iimbaleki ezikhuphisanayo ezibaleka iintsuku ezine ukuya kwezintandathu ngeveki zinokuthatha indawo yoqeqesho olunqamlezileyo olusezantsi ukuze kubaleke ukukhanya okanye usuku lokuphumla olunye ukuya kwiintsuku ezimbini ngeveki.
- Inceda iimbaleki zongeze umthambo ngakumbi ngaphandle kokubeka umngcipheko wokulimala ngokugqithisileyo.
- Yandisa amandla emisipha kunye nokuguquguquka, kunye nokuzinza okungundoqo.
Ukufaneleka kweMpilo
Ucaphulo
UAlves de Araújo, uMaria Erivânia, et al. "Ukusebenza kwendlela yePilates: ukunciphisa iqondo le-non-structural scoliosis, kunye nokuphucula ukuguquguquka kunye neentlungu kubafundi beekholeji zabasetyhini." Ijenali yomsebenzi womzimba kunye nonyango lwentshukumo vol. 16,2 (2012): 191-8. doi:10.1016/j.jbmt.2011.04.002
Baltich, uJennifer, kunye nabanye. "Iimpembelelo zokuqiniswa kwe-ankle ezizimeleyo kunye nokuqeqeshwa kokulinganisela okusebenzayo kumandla, ukuqhuba oomatshini, ukulawulwa kwe-postural kunye nokuthintela ukulimala kubagijimi be-novice: uyilo lwesilingo esilawulwa ngokungahleliwe." Ukuphazamiseka kwe-BMC musculoskeletal vol. 15 407. 4 Dec. 2014, doi: 10.1186/1471-2474-15-407
Casado, Arturo, et al. "UkuQeda uQeqesho, Iindlela, uLwabiwo olunzulu, kunye neVolumu kwiiMbaleki eziQeqeshayo eziQeqeshiweyo kunye ne-Elite: Uphononongo olucwangcisiweyo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 17,6 (2022): 820-833. doi:10.1123/ijspp.2021-0435
UClaudino, uJoão Gustavo, et al. "I-CrossFit Overview: Uphononongo oluCwangcisiweyo kunye nohlalutyo lweMeta." Iyeza lezemidlalo - vula vol. 4,1 11. 26 Feb. 2018, doi:10.1186/s40798-018-0124-5
Schlegel, Petr. "IziCwangciso zoQeqesho lweCrossFit® ukusuka kwiNdlela yoQeqesho oluQhelekileyo: uPhononongo oluCwangcisiweyo." Ijenali yesayensi yezemidlalo kunye neyeza vol. 19,4 670-680. 19 Nov. 2020
UTanaka, H, kunye noT Swensen. "Impembelelo yoqeqesho lokumelana nokusebenza kokunyamezela. Indlela entsha yoqeqesho olunqamlezayo? " Iyeza lezemidlalo (Auckland, NZ) vol. 25,3 (1998): 191-200. doi:10.2165/00007256-199825030-00005
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "UQeqesho loMnqamlezo kubagijimi: I-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
