Owasetyhini oselula wenza imithambo nomqeqeshi wobuqu kwindawo yokuzivocavoca. Ezemidlalo, iimbaleki, uqeqesho, indlela yokuphila enempilo kunye nombono wabantu.
Uqeqesho kwimidlalo ethile yindlela yokuphuhlisa isakhono esipheleleyo sembaleki kumdlalo wayo. Oku kubandakanya izinto ezintathu ezahlukeneyo: umzimba, ubugcisa kunye namava. Amandla omzimba kukuzilolonga kwefiziyoloji ebandakanya ukomeleza kunye nokubeka umzimba kwimeko yokujongana neemeko zemidlalo. Oku kuquka:
Amandla obugcisa ibandakanya isethi yezakhono ezifunekayo kumdlalo. Oku kuquka:
Kwaye ekugqibeleni yeyomdlali Amava. Oku kuthatha i ulwazi, oludityaniswe nesakhono somzimba kunye nesobugcisa esidityaniswe ndawonye ukwenza kwinqanaba eliphezulu. Nangona kunjalo, konke kuqala kubuchule bomzimba obufuna ukuphuhliswa. Nabantu abaneziphiwo ngokwemvelo kufuneka baphuhlise isakhono sabo somzimba.
Contents
Amandla kunye neenjongo zokubeka imeko kukuphuhlisa imbaleki yonke. Oku kubandakanya:
Impilo yembaleki ithathela ingqalelo ukwakheka komzimba wayo kunye nokwenzakala kwangoku okanye okudlulileyo. Kanye kunye nokulimala, ukuhamba komdlali, ukuguquguquka, kunye nokuzinza kuhlolwa ukuba ngaba ezi ziphakathi kwabaxhasi okanye iimeko ezibangela okanye ezinokubangela ukulimala. Amandla kunye ne-conditioning isetyenzisiweyo ukuze umgijimi abuyele ekudlaleni kwaye avumele ukuba babe namandla ngakumbi kukulimala. Ukugcina impilo yomzimba kuthetha:
Ukuba umgijimi uhamba kwaye uguquguqukayo kodwa ungaqiniseki, kwandisa umngcipheko wokugcina ukulimala. Kunokuthiwa okufanayo ngomdlali ozinzile kodwa ohamba kancinci.
Ingqondo yembaleki inokuphumelela okanye iphulukane nemidlalo.
Ukuphuhlisa iimbaleki kubandakanya amandla, amandla, isantya. Ezi mpawu zomzimba zivumela iimbaleki ukuba ziqhube ngaphakathi kwezakhono zabo zobugcisa kunye neqhinga.
Ukufudumala kunokubandakanya:
Uqeqesho lwesantya dilesi olufanelekileyo, ecaleni, kunye nesantya esinamacala amaninzi. Injongo kukugcina iimbaleki zifunda kwaye ziphuhlisa izakhono zokusabela ezingcono ngelixa zigcina intshukumo ekumgangatho ophezulu. Uqeqesho olukhawulezayo lunokuhlala kwi-10 ukuya kwi-15-imizuzu kunye nenani lokuphindaphinda.
Uqeqesho lwamandla ilandela inkqubo yomntu ngamnye kwimbaleki nganye esekelwe kuvavanyo lokuqala. Injongo kukuphelisa nabuphi na ubuthathaka anokuthi umntu abe nabo kwaye aphuhlise amandla okusebenza, ukunika imbaleki amandla okuthatha loo mandla ebaleni, enkundleni, kwimat, njl.
Kubalulekile ukuqonda indlela umzimba ohamba ngayo. Kinesiology kunye neeparamitha zeprogram zibandakanya - iiseti, ukuphindaphinda, umthamo woqeqesho jikelele, kunye nokuphendula komzimba kwi-stimulus.
Uxinzelelo lwegazi ludla ngokunyuka ngokwendalo njengoko umzimba uhamba. I American Heart Association icebisa abantu ukuba bafumane ubuncinane 150 imizuzu i-aerobic ephakathi umthambo okanye 75 imizuzu ye umsebenzi onamandla we-aerobic veki nganye. Oku kunokohlulwa kube yimizuzu engama-30 ngosuku ubuncinci beentsuku ezintlanu ngeveki okanye kwimizuzu eli-10 yeeseshoni ezimfutshane imini yonke. Umthambo we-Aerobic unokubandakanya:
Research icebisa ukuba uqeqesho lokuxhathisa kunye neebhendi okanye iintsimbi kunokuncedisa umthambo we-aerobic ukunciphisa uxinzelelo lwegazi. Kunconywa ukugqiba i-2 kwiiseti ze-4 ze-8 ukuya kwi-12 ukuphindaphinda kwiqela ngalinye le-muscle enkulu ngexesha lokusebenza. Kucetyiswa ukuba uqeqesho oluchasayo lubekwe kwiveki yonke ukunciphisa ukuxhatshazwa kwemisipha enokuthi ibangele ukulimala. Uqeqesho lokuxhathisa lunokubandakanya:
Bahr, R, kunye noT Krosshaug. "Ukuqonda iindlela zokulimala: icandelo eliphambili lokuthintela ukulimala kwezemidlalo." Ijenali yaseBritane yamayeza ezemidlalo vol. 39,6 (2005): 324-9. doi:10.1136/bjsm.2005.018341
U-Iaia, uF Marcello et al. "Uqeqesho oluphezulu kwibhola ekhatywayo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 4,3 (2009): 291-306. doi:10.1123/ijspp.4.3.291
Jeukendrup, Asker E. āIsondlo esiSetyenzwa ngamaxesha athile kwiimbaleki.ā Iyeza lezemidlalo (Auckland, NZ) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2
UKraemer, uWilliam J, kunye noNicholas A Ratamess. "Iziseko zoqeqesho lokuchasa: ukuqhubela phambili kunye nomyalelo wokuzilolonga." Amayeza kunye nenzululwazi kwezemidlalo kunye nokuzilolonga vol. 36,4 (2004): 674-88. doi:10.1249/01.mss.0000121945.36635.61
Nagorsky, Eugen, kunye noJosef Wiemeyer. "Ubume bokusebenza kunye noqeqesho kwi-esports." PloS umqulu omnye. 15,8 e0237584. 25 Agasti 2020, doi:10.1371/journal.pone.0237584
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "UQeqesho oluKhethekileyo lwezeMidlalo"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
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