Uqeqesho lweBaseball: Ikliniki yeChiropractic Back

Yonke imidlalo iyahluka ngokubaluleka kwezakhono ezahlukeneyo zomzimba ezinegalelo kumdlalo kunye nokusebenza komntu ngamnye. I-baseball ngumdlalo ochanekileyo kunye neentshukumo ezikhawulezayo, eziqhumayo kunye nomsebenzi womzimba opheleleyo. Ukukwazi ukwenza ngokuphindaphindiweyo kufutshane nenqanaba eliphezulu kunye nokuphumla okuncinci kuyafuneka kubadlali be-baseball. Uqeqesho lwe-baseball lubandakanya indlela ye-multidimensional egxile kwisantya, i-agility, kunye namandla ngendlela ehambelana neentshukumo kunye neemfuno zemidlalo..

UQeqesho lweBaseball

Abaqeqeshi kufuneka bahlole iimfuno ezizodwa zemidlalo kwaye banqume ixesha elifunekayo ukuphucula umgangatho ngamnye ngaphakathi kwembaleki. Kufuneka bagxininise koku kulandelayo:

• Ukuphucula amandla angundoqo kunye nokujikeleza kwe-trunk.
• Ukwandisa ukuzinza kwamagxa kunye namandla.
• Ukuphucula iintshukumo ezikhawulezayo ezisebenzayo.
• Ukwandisa uqhushumbo.
• Ukuphucula ukubaleka, ukujula, kunye nesantya selulwane.
• ukwenzakala thintelo.

Ukuqeqeshwa kwe-baseball kujoliswe ekwandiseni isantya sokubaleka, isantya se-bat, ukukhwela, kunye nokuphosa isantya esophula amaqela emisipha ukuze kuphuculwe ukusebenza ngelixa kunciphisa umngcipheko wokulimala.. Uqeqesho lubandakanya imeko edibeneyo ebandakanya:

• Ukubaleka
• Ikhefu liyabaleka
• Intambo yokutsiba
• I-cardio ephezulu
• Uqeqesho lwamandla

Iintshukumo ezijikelezayo

• Abadlali badla ngokungabi namandla esisu okanye angundoqo.
• Enye yezinto eziphambili ze-baseball kukubetha kunye nokuphosa okwenziwa kwintshukumo ejikelezayo kwaye iqhuma.
• Abadlali bayacetyiswa ukuba baqeqeshe ngokujikelezayo ngobunzima obulula kunye nesantya esiphezulu.
• Ukuzivocavoca kugxininisa ukujikeleza i-hips kunye ne-torso ngokuchasana, kuquka oomatshini bentambo kunye neepuli, Ukuzilolonga kwedumbbell, yaye amayeza ibhola ukuzilolonga, ziyasebenza.
• I-crunches yesisu kunye neentlobo ezahlukeneyo zokujikeleza kunye nebhola yeyeza kunokuphuhlisa isiseko esinamandla se-muscular kule ndawo.
• Oku kuya kuphucula amandla kunye namandla kwindawo engundoqo, ebalulekileyo ekujingeni i-bat kunye nokuphosa.

Umsebenzi wamagxa kunye ne-Rotator Cuff

• Uxinzelelo oluphezulu lubekwe kwi-joint joint kunye ne-rotator cuff muscles.
• Ukutsibela kwenzeka kwilungu legxalaba kwaye yenye yezona ntshukumo zikhawulezayo zomntu.
• Uxinzelelo oluphindaphindiweyo lwandisa umngcipheko wokulimala.
• Uqheliso lomsebenzi eyomeleza imisipha yangaphambili nasemva kwegxalaba ngendlela elungeleleneyo iyacetyiswa.
• Ukuguquguquka kwamagxa kuyimfuneko ukuvumela ukujikeleza kwangaphandle xa uphosa ngesantya esiphezulu.
• Ukucaphuka yindawo yokukhwela apho ukwenzakala kwenzeka kakhulu.
• I-Plyometric imithambo yegxalaba nangaphezulu inokunceda ngentshukumo yokuphosa eqhumayo.

Isantya sokuqhushumba

• ezahlukeneyo umthambo plyometric ziyacetyiswa ngokonyusa isantya soqhushumbo.
• Ikwaphucula ukunyamezela kwentliziyo.

Isantya seLulwane

• Abadlali bafuna ukongezwa komzimba ophantsi kunye namandla angundoqo ukuphuhlisa amandla kwi-swing.
• Izihlunu zifuna uqeqesho olujikelezayo kwisantya esiphezulu.
• Izihlunu eziqinileyo ze-hip kunye nemilenze ziqalisa ujingi.
• Indawo engundoqo idlulisela isantya sokujikeleza kwi-torso.
• Iingalo zigqibezela ujingi.
• Ukudluliselwa okusebenzayo kwamandla ukusuka kumzimba osezantsi ukuya kumzimba ophezulu okanye umgaqo wekhonkco lekinetic ifuna ibhalansi ukuze idluliselwe ngendlela eyiyo.
• I-lats eyomeleleyo, i-triceps, kunye neengalo zangaphambili ziququzelela ukukhawulezisa kwelulwane ngexesha lokudibana kwebhola.
• Umphambili kunye ne-triceps imithambo, i-squats, i-bench presses, kunye ne-pull-ups iyanconywa.

Ukuphosa Isantya

• Ukuphosa i-baseball kwisantya esiphezulu yintshukumo yomzimba ogcweleyo efuna uphuhliso lomzimba olupheleleyo.
• Umlenze owomeleleyo, isinqe, kunye nezihlunu ezingundoqo ziyimfuneko ukudlulisa amandla ukusuka emhlabeni, ukuya phezulu kumzimba ongezantsi, ukuya kwi-torso, kunye nengalo kunye nesandla ukuvelisa ukukhululwa kwebhola ngokukhawuleza, ukubethelwa.
• Ubunzima okanye umthambo webhola yeyeza inokuphucula isantya.
• Oku kuya kuphucula amandla okuvelisa kwimisipha yokuphosa.
• Injongo kukwakha amandla usebenzisa ubunzima kunye nomthwalo olula ukwakha isantya sengalo, kunye nokusebenzisa ifom efanelekileyo iyakuphucula isantya sokuphosa ngokukhuselekileyo.
• Ukujikeleza ngokufanelekileyo kwe-trunk ngexesha lokukhwela ingalo kunye namandla kunye nokuqeqeshwa okuguquguqukayo kufuneka kubandakanye i-trunk rotational exercises ukuphuhlisa ii-obliques ukwenzela ukuba isantya esiphezulu sengalo sinokuveliswa.

Uhlalutyo lweBhilikanchanical

Uhlalutyo lwevidiyo yomdlali lubandakanya:

• Ukuphosa oomatshini
• Ukubetha oomatshini
• Ukulungiswa kweempazamo
• ingxelo
• Ukuhlola inkqubela

Izakhono zengqondo nezeemvakalelo

• Izakhono zengqondo kunye neemvakalelo uqeqesho lunceda abadlali ukuba bajongane nempumelelo, ukungaphumeleli, kunye noxinzelelo lomdlalo.
• Abadlali kufuneka bajongane nokungaphumeleli okungaguqukiyo kwaye bahlale bezithembile.

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Ukubetha Iimpazamo

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Ucaphulo

Ellenbecker, Todd S, kunye noRyoki Aoki. "ISikhokelo seNyathelo ngeNyathelo sokuqonda iNgcaciso yeKinetic Chain kwimbaleki engaphezulu." Uphononongo lwangoku kwiyeza le-musculoskeletal vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1

UFleisig, uGlenn S et al. "Uhlalutyo lwe-Biomechanical lwe-Weighted-Ball Exercise for Baseball Pitchers." Ezemidlalo impilo vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816

URhea, uMatthew R, kunye noDerek Bunker. "Imeko ye-baseball engqalileyo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402

Seroyer, uShane T et al. "Ikhonkco le-kinetic ekufakweni okungaphezulu: indima enokubakho yokuphucula ukusebenza kunye nokuthintela ukwenzakala." Ezemidlalo impilo vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656