Ukufaneleka, ukuzilolonga, ubunzima, kunye neenkqubo zokuqeqesha amandla zisebenzisa amagama afana neeseti, ii-reps, kunye nekhefu lokuphumla. Ukwazi ukuba zithetha ukuthini kunye nendlela yokuzisebenzisa kwiziphumo ezingcono kubalulekile ukufezekisa iinjongo zempilo. Inkqubo yoqeqesho yomntu ngamnye iya kwahluka kubunzima, iireps, iiseti, amaxesha okuphumla, kunye nesantya sokwenza ngokuxhomekeke ekubeni uqeqesho lolokuba sempilweni, ukukhula kwemisipha, amandla, amandla, okanye ukunyamezela. Apha sinikezela ngesikhokelo soqeqesho lwamandla ekuqondeni le migaqo kunye nendlela esebenza ngayo kwinkqubo yokuzilolonga.
Contents
Ukusasazwa kophinda-phindo ngokuchasene nepesenti ye-1RM ukuphakamisa ubuninzi kungokulandelayo. Lo mzekelo usebenzisa i-bench press apho i-1RM i-160 pounds.
Umntu kufuneka akwazi ukwenza i-lift enye kwi-1RM, i-85 reps kwi-15%, i-65 iphinda i-XNUMX%, njalo njalo.
Inkqubo yoqeqesho yishedyuli yeentlobo zokuzilolonga, ukuphindaphinda, ukuqina, kunye nomthamo, kuqeqesho lobunzima okanye naluphi na uhlobo loqeqesho lokuqina. Abantu banokuqulunqa imidibaniso eyahlukeneyo yeeseti, iireps, ukuphumla, kunye neentlobo zokuzilolonga ukuze bafumane oko kusebenza kakuhle kubo. Amandla afanelekileyo kunye nomqeqeshi wokulungelelanisa unokunceda ukuphuhlisa inkqubo. Izinto eziguquguqukayo zinokuhlengahlengiswa kwaye ziquka:
ULiu, uChiung-Ju, kunye noNancy K Latham. "Uqeqesho oluqhubekayo lwamandla okuphucula umsebenzi womzimba kubantu abadala." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. "I-Muscle Contraction Velocity: Indlela efanelekileyo yokuHlalutya uhlengahlengiso olusebenzayo kubadlali bebhola ekhatywayo be-Elite." Ijenali yesayensi yezemidlalo kunye neyeza vol. 15,3 483-491. 5 Agasti 2016
I-Rønnestad, BR, kunye no-I Mujika. "Ukuphucula uqeqesho lwamandla okuqhuba kunye nokusebenza kwebhayisikile ukunyamezela: Uphononongo." Ijenali yaseScandinavia yezoNyango kunye neNzululwazi kwezeMidlalo vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, uTimoti J et al. "Ukubaluleka kwamandla e-Muscular: Iingqwalasela zoQeqesho." Iyeza lezemidlalo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, uTiril, et al. "Uqeqesho lwamandla aphezulu: impembelelo yokugcwala kwe-eccentric." Ijenali yeNeurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, uWayne L. "Uqeqesho lokuchasa liyeza: iziphumo zoqeqesho lwamandla kwimpilo." Iingxelo zangoku zamayeza ezemidlalo vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Iiseti, iiReps, kunye nokuphumla: Isikhokelo soQeqesho lwaMandla"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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