Uqeqesho lwe-Skiing: El Paso Back Clinic

Imidlalo yokutyibiliza ifuna ibhalansi, amandla, unyamezelo, kunye namandla emisipha. Kuyacetyiswa ukuba uqalise uqeqesho lwexesha lokutyibiliza ekhephini malunga neeveki ezisibhozo ukuya kwezilishumi elinesibini ngaphambi kokuya kumathambeka. Nangona kunjalo, naluphi na ubungakanani boqeqesho lungcono kunokungabikho uqeqesho; okoko uhlala ungaguquguquki kwaye ugxile kwimithambo ephucula ukutyibilika ekhephini okanye kwi-snowboarding, nokuba ziiveki ezimbalwa zoqeqesho lokuqina komzimba zinokwenza umahluko. I-ski Conditioning Workout ingakunceda ukuba utyibe ngcono, uhlale ixesha elide, uthintele ukwenzakala, kwaye wonwabe ngakumbi.

I-Skiing

Ngaphambi kokuba uqalise nasiphi na isicwangciso soqeqesho, jonga ugqirha wakho okanye ingcali yoqeqesho eqinisekisiweyo. Isicwangciso esicetyiswayo yinkqubo ye-cardio kunye namandla okuqeqesha kunye nokuqinisa imisipha yomzimba ephantsi, kuquka i-quads, i-hamstrings, kunye ne-glutes. Oku kuya kuphucula ukuhamba kunye nokulinganisela ukunceda ukulawula i-skis ngcono kunye nokuxhasa amalungu omzimba afana ne ngamadolo, ezithandwa kakhulu kukwenzakala ekhephini.

Isishwankathelo ngokubanzi soQeqesho

Yandisa Amandla e-Muscle

• Yomeleza i-quads, i-glutes, i-hamstrings, kunye ne-hips.

Ukuma kunye nokulinganisela

• Qeqesha undoqo kunye nezihlunu ezijikelezayo ezinqeni, ezinceda ukunika uzinzo.

Yandisa Unyamezelo

• Lungisa umzimba ukuba uphathe iimeko ezinzima.

Ukwandisa uMsebenzi we-Cardiovascular

• Imisebenzi ye-cardiovascular ibandakanya ukubaleka, ukukhwela ibhayisekile, okanye uqeqesho lwekhefu lokuqinisa imiphunga nentliziyo.

IShedyuli yoQeqesho

Ukuqala

• Ngokutyibiliza ekhephini, uyakufuna indibaniselwano yoqeqesho lwe-cardio kunye namandla kunye nokomelezwa komthambo wokutyibilika kwindawo ephezulu.
• Abantu ngabanye bayakhuthazwa ukuba baqale malunga neeveki ezintandathu ukuya kwezisibhozo ngaphambi kwexesha le-ski kuba kuthatha malunga nelo xesha lexesha ukufumana izibonelelo.
• Izihlunu zidinga ixesha lokubuyisela kunye nokuzilungisa phakathi kweeseshoni.
• Njengoko sele kukhankanyiwe, usenokwenza umthambo nokuba uphoswe yifestile yoqeqesho.

Cardio

• I-Cardio yonyusa umthamo wemiphunga kunye nesantya sentliziyo.
• Egqibelele imithambo ye-cardio yokungena kwimilo ye-ski usebenze umzimba wonke.
• Khetha umsetyenzana owonwabisayo: ukubaleka, ukukhwela ibhayisekile, kunye noqeqesho oluphezulu lwekhefu/i-HITT.
• Injongo kufuneka ibe yimizuzu engama-30 yomsebenzi we-cardio 2-3 amaxesha ngeveki ukulungiselela intliziyo kunye nemiphunga yokugijima okuhla.

Iingcebiso zokuzilolonga ukuze ungene kwisimo se-ski:

• Umqeqeshi we-elliptical - Umqeqeshi we-elliptical unconywa kakhulu kuqeqesho lwe-ski, njengoko ilinganisa ukunyakaza okufanayo komzimba ophezulu kunye nomzimba ophantsi osetyenziswayo Ukuskiya eNordic.
• Umkhweli wezinyuko
• Ubaleko

Okunye okucetyiswayo kokuzilolonga:

• Biking
• Oojack abaxhumayo
• Uqeqesho lwexeshana eliphezulu (HITT)

Uqeqesho ngamandla

kucetyiswa imithambo yoqeqesho lwamandla iya kunceda koku kulandelayo:

• Amandla omlenze
• Amandla omzimba asezantsi
• Ukomelela kwezihlunu ezingundoqo
• ibhalansi
• Ukunyamezela
• Amandla emisipha

Gcina oku kulandelayo engqondweni:

• Yenza imithambo ilungele umzimba wakho.
• Hamba ngesantya sakho.
• Ukuba kukho into ebuhlungu okanye ayiziva ilungile, guqula umsebenzi okanye uwutsibe.
• Ukwandisa inani leesethi okanye ukongeza ukuchasana / ubunzima njengoko uqeqesho luqhubeka.

Shushubeza:

• Qala umthambo ngemizuzu emihlanu ukuya kweli-10 umsebenzi olula cardio.
• Oku kunokuba yiseshoni emfutshane kwi-treadmill, i-jacks jumping, okanye i-jog ekhawulezayo.

Izikhokelo njengoko uqhubela phambili ngokuzilolonga:

• Ukuphefumla ngexesha lokuzikhandla kokuqala, kwaye ukhuphe umoya njengoko ubuyela kwindawo yokuqala.
• Gcina iipatheni zokuphefumla ngexesha lokuzilolonga ngokukhawuleza.
• Phumla ekupheleni komsebenzi ngamnye.

Ukuhamba ngeLunge kunye noMthambo wokujikeleza

le umzimba isebenza i-glutes, i-quads, i-hamstrings, kunye nesisu kwaye iphucula ukujikeleza okungundoqo.

• Yima iinyawo zakho ziqelelene kancinane.
• Nyathela unyawo olunye ukuya ephangweni.
• Njengoko uhambela phambili, jikelisa umzimba wakho kwicala kwicala ledolo lakho elikhokelayo.
• Iingalo kufuneka zibe kumphakamo wesifuba, ziphakanyiswe kancinci ukusuka emacaleni.
• Qhuba unyuke kwaye utyhutyhe umlenze wakho wangaphambili ukuze uthathe umjikelo olandelayo.
• Phinda izihlandlo ezilishumi kwicala ngalinye wenze ama-20 ewonke.

Iingcebiso kunye nohlengahlengiso:

• Ukuba akunandawo yaneleyo, ungahlala kwindawo enye kwaye utshintshe imiphunga.
• Yenza kube lula ngokugcina umlenze wangemva uthe tye.
• Qinisekisa ukuba amadolo akho awangeni ngaphakathi.
• Hlala kumgca othe tye ngonyawo kunye nesinqe.

I-Lateral Ski Jump Umthambo

le ukusetyenziswa kwamandla ilungiselela iintshukumo eziqhumayo zokutyibiliza kunye nokugqabhuka kwamandla okufunekayo ukulawula ukuhla.

• Yima iinyawo zakho ziqelelene ububanzi be-hip-width kwaye amadolo agobe kancinane, ulungelelanise emlenzeni omnye.
• Gxumela ecaleni, uhlale komnye umlenze.
• Cinga ngokuhlala ngokuthambileyo idolo lakho ligobe kancinane.
• Tsibela kwelinye icala, uhlale ngokuthambileyo komnye umlenze.
• Jiwulelisa iingalo zakho ecaleni emzimbeni wakho njenge-speed skater.
• Phinda u-15 kwicala ngalinye.

Iingcebiso kunye nohlengahlengiso:

• Yenza imitsi emincinci ecaleni
• Hamba kancinci
• Chukumisa uzwane lwakho emhlabeni endaweni yokulususa emgangathweni.

Nquma umthambo

le umzimba kuya komeleza i-core ukuqalisa ukujika usebenzisa i-core kunokuba iingalo okanye amagxa kwaye uncede ukukhusela intlungu ephantsi.

• Sebenzisa ibhendi yokuxhathisa onokuthi uyikhusele kancinane ngaphezu kwamagxa.
• Yima ecaleni ukuya apho ibhanti i-ankile.
• Zimise ukuze ukwazi ukufikelela phezulu ngokulinganayo kunye negxalaba lakho ukuze ubambe isiphelo samahhala sebhendi ngezandla zombini.
• Amadolo akho kufuneka agobe kancinci.
• Tsala ibhande phantsi emzimbeni wakho ngelixa ujikisa umzimba wakho.
• Cinga ngomboko owenza umsebenzi omninzi kulo msebenzi, hayi iingalo namagxa.
• Gcina iingalo zakho zithe tye njengoko unako njengoko utsala ibhanti phantsi
• Iingalo kufuneka zisebenze njengezikhokelo, kunye ne-obliques kunye nemisipha yangasemva evelisa amandla okutsala kunye nokujikeleza.
• Yenza oku amaxesha ali-15, uze uphinde ujonge kwelinye icala.
• Phumla imizuzwana engama-90 phambi kokuba uqhubekele kumsebenzi olandelayo.

Iingcebiso kunye nohlengahlengiso:

• Lungisa inqanaba lokumelana nebhendi ngokulinciphisa ukwandisa ukuxhathisa okanye ukuyandisa ukuze kube lula ukuxhathisa.
• Injongo kukuziva udiniwe ekupheleni kwee-reps kodwa ungadinwa kangangokuba unzima ukugqiba.

Umthambo weHip Roll

le umzimba kuqinisa izihlunu ezinqeni, kuquka i-glutes, ukunceda ukukhusela iintlungu zedolo. Kukho ubudlelwane obuthe ngqo phakathi kwamandla e-hip kunye nokulawula amadolo. Xa amandla e-hip ebuthathaka, amadolo athambekele ekutshintsheni ngaphakathi.

• Yima ngomlenze wakho wasekhohlo.
• Ncamisa umzimba wakho phambili ezinqeni, ugcine umqolo uthe tye.
• Phakamisa umlenze wakho wasekunene ngasemva kwakho, usuke kancinane emhlabeni.
• Jikelezisa okanye ujike isinqe sakho kude nonyawo lwakho olumileyo.
• Gcina umzimba kumgca othe tye njengoko ubuyisela isinqe sakho ngasemva.
• Phinda 10-15 amaxesha kwicala ngalinye.

Iingcebiso kunye nohlengahlengiso:

• Ukuba ukulinganisa kunzima, bambelela ngasemva kwesitulo okanye ugcine iinzwane zakho phantsi.

Nokuba uya kwi-alpine okanye i-Nordic skiing, ezi zimbalwa nje ukuzivocavoca yenzelwe ukunceda zonke iintlobo kunye namanqanaba okuzonwabisa e-skier kunye ne-snowboarders. Soloko ujongana nogqirha wakho phambi kokuba uqalise naziphi na iindlela zokuzilolonga, kwaye kuyacetyiswa ukuba udibane nomqeqeshi we-ski okanye umqeqeshi wobuqu ukuze ufumane umthambo obanzi kunye nokuqina.

Ukuzilolonga kweQela leSki

Ucaphulo

Laskowski, E R. "Ukutyibiliza ekhephini." Amayeza onyango kunye neekliniki zokubuyisela kwisimo sangaphambili saseMntla Melika vol. 10,1 (1999): 189-211.

Nagle, uKyle B. “Ukwenzakala kweLizwe lonke ngokutyibiliza ekhephini kunye neendlela zoQeqesho.” Iingxelo zangoku zamayeza ezemidlalo vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205

Steadman, JR et al. "Uqeqesho lokutyibiliza kwi-Alpine." I-orthopedics yeklinikhi kunye nophando oluhambelanayo, i-216 (1987): 34-8.

Apho, Terese, et al. "Iimpembelelo zoQeqesho lwaMandla angundoqo kuQoqosho lwe-Skiing kwi-Elite Junior Cross-Country Skiers." Uphando lwekota lokuzilolonga kunye nezemidlalo vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441