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Kubantu abaza kwenza umthambo okanye umthambo, ukufudumeza umzimba kunceda njani ukulungiselela umsebenzi ongaphambili?

Ukuqaliswa kweNkqubo yeNervous esembindini

Ukufudumala okufanelekileyo ngaphambi kokusebenza ngokomzimba okanye ukusebenza ngaphandle kulungiselela ingqondo kunye nomzimba ukunciphisa umngcipheko wokulimala, ukuguquka kwengqondo kunye nomzimba kumsebenzi wokusebenza ngokomzimba, kunye nokuphucula ukusebenza. Ukufudumala okulungiselelwe kakuhle kwakhona kugxininisa inkqubo ye-nervous central / CNS yomsebenzi. Inkqubo ye-nervous central idlulisela imiyalezo kwimisipha ukuze ilungiselele isenzo. Ukusebenza kwenkqubo ye-nervous ephakathi kwandisa ukufunwa kwe-motor neuron kwaye ibandakanya inkqubo ye-nervous enovelwano ukuze umzimba ukwazi ukuphatha ngcono izixinzelelo zomzimba. Inkqubo inokubonakala intsonkothile, kodwa ukuqalisa inkqubo ye-nervous ilula njengokufudumeza kunye nomsebenzi okhanyayo we-aerobic ngaphambi kokungena kwiintshukumo eziqhumayo.

CNS

I-CNS ibandakanya ingqondo kunye nentambo yomgogodla. Le nkqubo yonxibelelwano esembindini isebenzisa enye inxalenye yenkqubo ye-nervous eyaziwa ngokuba yi-peripheral nervous system okanye i-PNS ukuhambisa nokufumana imiyalezo kuwo wonke umzimba. I-PNS iqhagamshelwe kuwo wonke umzimba kunye nengqondo kunye nentambo yomgogodla (CNS).

• Imithambo-luvo ibaleka kuwo wonke umzimba, ifumana imiqondiso esuka kwi-CNS isiya kwizihlunu, imicu, kunye namalungu, idlulisela ulwazi olwahlukeneyo lubuyela ebuchotsheni. (IYunivesithi yaseBerkeley. ND)
• Kukho iintlobo ezimbini zeenkqubo ngaphakathi kwenkqubo ye-nervous peripheral - somatic kunye ne-autonomic.

1. Iintshukumo zesistim yemithambo-luvo zezo zilawulwa ngumntu ngezenzo zokuzithandela njengokukhetha ukuchola into ethile.
2. Inkqubo ye-autonomic ayithandeki kwaye ivelisa izenzo ezifana nokuphefumla okanye intliziyo. (Iklinikhi yaseCleveland. 2020)

Ukulungiselela ngokufanelekileyo umzimba kwiseshoni yoqeqesho olunamandla okanye omnye umsebenzi womzimba udinga imiyalezo echanekileyo ukuba ithunyelwe ngenkqubo ye-nervous autonomic.

Amazwe aneParasympathetic kunye novelwano

Inkqubo ye-nervous autonomic inezintlu ezimbini, ezi iparasympathetic kwaye enovelwano.

• Inkqubo ye-nervous enovelwano inceda umzimba ukuba ulungele ukujamelana noxinzelelo olubandakanya uxinzelelo lomzimba. (R. Bankenahally, H. Krovidi. 2016)
• Umlo, ukubhabha, okanye impendulo yomkhenkce ichaza inkalo yenkqubo ye-nervous enovelwano.
• Inkqubo ye-nervous parasympathetic inoxanduva lokuphumla kunye nokunciphisa uxinzelelo.

Abantu bayacetyiswa ukuba benze iintshukumo ezimbalwa zokuthomalalisa kunye nezenzo emva kokuzilolonga ukubuyisela umzimba kwimeko yeparasympathetic. Oku kunokuba:

• Ukunxibelelana
• Ukulala ngemilenze ephakamileyo
• Ukuphumla kweyoga kumise
• Ukuphefumla ibhokisi
• Ukuthatha ishawa eshushu okanye ibhafu
• Ukuqhaqha
• ukuphulula umzimba womntu ngobunono

Ukubuyisela ingqondo kunye nomzimba kwimeko ezolileyo kunceda ekubuyiseleni kunye nokunciphisa ukuveliswa kwehomoni yoxinzelelo. (IZiko leSizwe lezoNyango lwezeMidlalo. 2022)

Kutheni uvule i-CNS

Ukusebenzisa i-CNS kunokunyusa ukusebenza kunye nokukhusela ukulimala. Inkqubo ivuka kwaye ilumkise umzimba ngomsebenzi. Abantu ngabanye bayacetyiswa ngaphambi kokuba baqalise iseshoni yoqeqesho, ukuba banxibelelane nomzimba malunga noxinzelelo lomzimba oluza kunyamezela kwaye balungiselele umsebenzi ongaphambili. Le yingcinga eyaziwa ngokuba emva kokuvula amandla / PAP. (Anthony J Blazevich, uNicolas Babault. 2019) I-PAP inceda ukunyusa amandla kunye nokuveliswa kwamandla, okwandisa ukusebenza komzimba.

• Nanini na umntu eziqeqesha, ingqondo iyaziqhelanisa kwaye ifunde into eyenziwa ngumzimba kunye nenjongo yoqeqesho.
• Inkumbulo yemisipha ichaza le ntsebenziswano.
• Abantu abaqale inkqubo entsha yoqeqesho lwamandla okanye emva kwengxelo yekhefu elongeziweyo baziva bengathandeki kwiiseshini ezimbalwa zokuqala, okanye iiveki, kuxhomekeke kumava abo. (UDavid C Hughes, uStian Ellefsen, uKeith Baar, ngo-2018)
• Nangona kunjalo, emva kweeseshini ezimbalwa, umzimba unobuchule bokwenza iintshukumo kwaye ulungele ukwandisa ukuxhathisa, ukuphindaphinda, okanye zombini.
• Oku kunento yokwenza ne-neural drive kunye nenkumbulo yezihlunu kunokuba inento yokwenza nesakhono sokwenyani somzimba. (USimon Walker. 2021)
• Ukuqeqesha i-CNS ukuba iqaphele kwaye inikele ingqalelo kunokunyusa ukuphuhliswa koqhagamshelwano oluphilileyo lwengqondo-imisipha edityaniswe nememori yemisipha. (UDavid C Hughes, uStian Ellefsen, uKeith Baar, ngo-2018)

Ukuzifudumeza ngokubanzi

Isinyathelo sokuqala kukufudumala okuqhelekileyo okufuneka kusebenzise amaqela amakhulu emisipha kwaye ibe namandla aphantsi ukuze ungagqibi umzimba ngaphambi kokuba uqale uqeqesho lwangempela. Izibonelelo zokufudumala ngokubanzi kusebenze inkqubo ye-nervous kunye nomzimba wonke uquka: (Pedro P. Neves, et al., 2021) (D C. Andrade, et al., 2015)

• Yandisa ukuhamba kwegazi.
• Inceda ukukhutshwa kweoksijini kwi-hemoglobin kunye ne-myoglobin.
• Ifudumeza imisipha, ngoko ke iyancipha ngokufanelekileyo.
• Yongeza isantya se-nerve impulse.
• Yandisa ukuhanjiswa kwezondlo.
• Yehlisa ukuxhathisa kwamalungu ngokunyuka kwe-synovial fluid/joint lubrication.
• Yandisa uluhlu oludibeneyo lwentshukumo.
• Ukuphucula ukuqina ngokubambisana.
• Isusa inkunkuma yemetabolism ngokukhawuleza.
• Yehlisa umngcipheko wokwenzakala.

Ukufudumala ngokubanzi kunokuba lula njengoko nawuphi na umsebenzi we-aerobic uya kusebenza. Oku kunokubandakanya:

• Ukwenza iintshukumo zomzimba - ukutsiba okukhanyayo iijack okanye ukubaleka kwindawo.
• Ukunyibilika
• Umatshini wokubheqa
• Umkhweli wezinyuko
• Umqeqeshi we-Elliptical

Kucetyiswa ukuba usebenzise i umlinganiselo obonwayo wokuzibhokoxa/i-RPE ukumisela umzamo wokufudumala ngokubanzi. Ireyithingi yomgudu phakathi kwe-5 ukuya kwi-6 ilingana nokuhamba okuphakathi okanye ukubaleka kancinci. Umntu ngamnye ufanele akwazi ukuthetha ngokucacileyo ngaphandle kokunqumama.

Zama esi sicwangciso ngaphambi kokusebenza okulandelayo ukuze ubone ukusebenza okwandisiweyo kunye nokunciphisa ingozi yokulimala.

UkuBuyiswa kweAnkle Sprains

Ucaphulo

Inkqubo ye-nervous. IYunivesithi yaseBerkeley.

Iklinikhi yaseCleveland. Inkqubo yeNervous: Yintoni na, iintlobo, iimpawu.

Bankenahally R, Krovidi H. (2016) Inkqubo ye-nervous autonomic: i-anatomy, i-physiology, kunye nokubaluleka kwi-anesthesia kunye neyeza lokunyamekela. Imfundo ye-BJA. 16(11):381-387. doi:10.1093/bjaed/mkw011

IZiko leSizwe lezoNyango lwezeMidlalo. Uvelwano vs. parasympathetic overtraining.

UBlazevich, AJ, & Babault, N. (2019). I-Potentiation Potentiation Versus Post-activation Performance Uphuculo kuBantu: Umbono weMbali, iiMechanisms eziPhambili, kunye neMiba yangoku. Imida kwiPhysiology, 10, 1359. doi.org/10.3389/fphys.2019.01359

Hughes, DC, Ellefsen, S., & Baar, K. (2018). Ukuziqhelanisa noNyamezelo kunye noQeqesho lwaMandla. Iimbono zeCold Spring Harbor kumayeza, 8(6), a029769. doi.org/10.1101/cshperspect.a029769

Walker S. (2021). Ubungqina bokuchasana noqeqesho olubangelwa ukulungelelaniswa kwe-neural kubantu abadala. I-gerontology yovavanyo, 151, 111408. doi.org/10.1016/j.exger.2021.111408

P. Neves, P., R. Alves, A., A. Marinho, D., & P. ​​Neiva, H. (2021). Ukufudumala kuQeqesho lokuNchasa kunye nokuSebenza kwe-Muscular: Ukuphononongwa okuBalisayo. I-IntechOpen. doi: 10.5772/intechopen.96075

Andrade, DC, Henriquez-Olguín, C., Beltrán, AR, Ramírez, MA, Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Iziphumo zokufudumala ngokubanzi, okuthe ngqo, kunye nokudityaniswa kokufudumeza ekusebenzeni kwemisipha eqhumayo. Ibhayoloji yezemidlalo, 32 (2), 123-128. doi.org/10.5604/20831862.1140426