PUSH-as-Rx
I-Optimal Spine kanye Nempilo Yasemuva ene-PUSH njenge-Rx Fitness & Athletic Training idudula imigoqo yamajimu amaphakathi. Sikholelwa ekuzibophezeleni ukushintsha indlela yakho yokuphila. Ukuhlanganisa i-Crossfit kanye Nokuqeqeshwa Komuntu Siqu, singakwazi ukuhlanganisa ukujima okucaciswe kakhulu futhi okuqondene nomuntu ngamunye, kungakhathaliseki ukuthi ukumuphi umumo.
I-PUSH njenge-Rx iphinde inikeze amandla nezinhlelo zokubeka isimo, ezithuthukisa ikhono lokugijima lezingane namaqembu anoma yimuphi umdlalo kunoma isiphi iminyaka. Uhlelo lwe-PUSH Kids lusebenzisa inhlanganisela yokuzijwayeza ikhono, ukujima, nemidlalo ukuze kwakhiwe amandla nezimo zezingane. Amakilasi ethu ahlanganisa i-gymnastics, ukuphakamisa izinsimbi, ukunyakaza komzimba, ukugijima, intambo yokugxuma, nokuningi.
Silapha ukuze sisekele ukuguqulwa kwakho ngokomzimba futhi sijabule ukukuqondisa endleleni efanele. Sinikeza ukuqeqeshwa kokudla okunomsoco ukusiza amalungu ethu ukuthi afunde ukusebenzisa imizimba yawo ngendlela efanele. Thembela kithi ukuthi siklame uhlelo lokukugcina usendleleni futhi likukhuthaze zonke izinyathelo zakho.
by UDkt Alex Jimenez | Ukufaneleka, PUSH-as-Rx
I-Chiropractic ingaphezu nje kokulungiswa komgogodla. Ukwelapha umzimba wonke okungase kuhlanganise izithasiselo zezempilo, izinguquko zokudla, kanye nezinguquko zokuphila ezihlanganisa ukuvivinya umzimba. Ngokwenza isiguli sithathe izinyathelo ezithile, ama-chiropractors abenza babambe iqhaza elibalulekile ekwelapheni kwabo.
Ukuzivocavoca kuvelele hhayi ekwelapheni kuphela kodwa futhi nasekuvimbeleni ukulimala kanye nezimo ezithile zempilo. Ukuvivinya umzimba njalo kusiza ukunciphisa isisindo, ukuthuthukisa ukuguquguquka, ukuhamba, nokulinganisela, ukwakha imisipha, nokwandisa amandla. Nokho, iningi labantu alizivocavoci ngokwanele. Isizathu esikhulu abasinikezayo ukuthi abanaso isikhathi. Kukhona indlela yokuzivocavoca, nokho, engathola imiphumela emangalisayo ngemizuzu eyi-12 kuphela ngosuku noma ngaphansi: Ukuqeqeshwa Kwesikhawu Esinamandla Okuphezulu, noma i-HIIT.
Yini i-HIIT?
Ukuqeqeshwa kwesikhawu esiphezulu kuyindlela yokuzivocavoca ebandakanya amasegimenti ashintshanayo omsebenzi oqine kakhulu kanye nomsebenzi ophansi kakhulu.
Ngemuva kokufudumala kwemizuzu emi-2, ungazama noma yikuphi kwalokhu I-HIIT umzimba:
- Sprint umzuzu ongu-1, hamba imizuzu emi-2, phinda izikhathi eziningana
- Ebhayisikilini elimile, hamba ngokushesha ngangokunokwenzeka imizuzwana engu-30, bese wehlisa ijubane cishe iminithi elingu-1 bese uphinda izikhathi ezimbalwa.
- Yeqa intambo, isikhathi esiphindwe kabili imizuzwana engu-30, bese ugxuma-hamba umzuzu ongu-1.
Into eyenza i-HIIT ikhange kakhulu ezigulini eziningi ukuguquguquka kwayo. Iziguli zingakwazi ukuzivumelanisa nanoma yimuphi umsebenzi wokufaneleka ezijabulela ukuwenza. Isebenza futhi ngokushesha okukhulu kunezindlela eziningi zokuzivocavoca zendabuko. Lapho ukuzivocavoca okuningi kufanele kwenziwe ihora noma ngaphezulu, i-HIIT idinga kuphela imizuzu eyi-15 - 12, futhi ihlinzeka ngokusebenza okuhle kakhulu kwe-cardio, ngakho iyasiza ekwandiseni i-metabolism.
Emasontweni ambalwa, iziguli zizobona ukuthuthukiswa okuphawulekayo, okuhlanganisa ukulahlekelwa isisindo, ukukhuthazela okukhulayo, namandla engeziwe. Ayidingi okokusebenza ngaphandle kwalapho isiguli sifuna ukusebenzisa ibhayisikili, i-kettlebell, i-jump rope, noma ezinye izinto ukuze sithuthukise ukujima kwaso. Isiguli sibuye silawule ngokuphelele. Bangakwazi ukunquma izinga lokujima namandla okubalungele.
Izinzuzo ze-HIIT
I-HIIT inezinzuzo ezimbalwa ezinkulu, okuhlanganisa ukwehla kwesisindo esisobala kanye nezinzuzo ezihlobene nokufaneleka. Isethulo sango-2012 e-European Society of Cardiology siveze enye inzuzo. Ukuzivocavoca ivuselela i-enzyme, i-telomerase, ebambezela inqubo futhi. I-HIIT igqugquzela ukukhululwa kwe-telomerase ngenkathi inciphisa inkulumo ye-p53, iphrotheni ekhuthaza ukuguga ngaphambi kwesikhathi, ngesikhathi esifanayo.
Ngamanye amazwi, i-HIIT ingasiza ukunciphisa noma ukubopha inqubo yokuguga. Okunye okugxile entsheni izinzuzo ze-HIIT zihlanganisa:
- Iphutha le-muscle elithuthukisiwe
- Amandla amaningi
- Isikhumba esiqinile
- Amafutha omzimba aphansi
- Ukwandisa i-libido
- Imibimbi embalwa
I-HIIT ingasiza futhi ukulinganisa ama-hormone athile emzimbeni anomthelela emikhubeni yokudla engenampilo (njengokudla ukucindezeleka) nokuzuza isisindo. Amahomoni i-leptin ne-ghrelin anesibopho sesisindo. I-Ghrelin, i-hormone yendlala, ngokuvamile inesibopho sokukunika ama-munchies futhi ibangele ukulangazelela ukudla okunosawoti, okumnandi, nokuthosiwe. I-Leptin yi-hormone exwayisa umzimba wakho lapho usunokudla okwanele. Inikeza leyo signali egcwele. Uma la mahomoni amabili engasebenzi ngendlela efanele, kungaholela ekukhuluphaleni nezinye izinkinga.
Ukuhlala uphilile futhi unempilo kubalulekile ekugcineni umzimba nomgogodla unempilo. Yingakho odokotela be-chiropractor bevame ukuncoma i-HIIT. Kuyasiza ukwenza umzimba ube nempilo futhi ulingane ukuze kuthi lapho kuphakama izinkinga, ube nomthelela omkhulu ekuzilapheni. Uma udinga ukwehlisa amakhilogremu ambalwa noma ufuna ukufaneleka kakhulu, khuluma nodokotela wakho wezifo ze-chiropractic mayelana ne-HIIT futhi uthole imiphumela ngokushesha.
I-Chiropractic edidiyelwe kanye ne-Rehab
by UDkt Alex Jimenez | Ukuhlungu obusemhlane, Izindaba ze-Chiropractic, PUSH-as-Rx
Ukuqeqeshwa kwamaCore
Ubuhlungu beqolo bungase buqede amandla, bubangele ukungakwazi ukuhamba, ukungakwazi ukuguquguquka, futhi kube nomthelela omkhulu eqophelweni lempilo yomuntu. Kungenza ngisho nemisebenzi evamile yansuku zonke ibe nzima kakhulu � futhi ibe nzima nakakhulu. Ukwakha imisipha eyenza umgogodla wakho (izisu kanye nomhlane) kungasiza ukusekela umgogodla wakho futhi unciphise ubuhlungu beqolo. Ezimweni eziningi, ukuqinisa le misipha kungasiza isiguli ukuba sigweme imithi enemiphumela yayo engemihle futhi sigweme nokuhlinzwa. Ngezinyathelo ezimbalwa nje ezihlakaniphile unganciphisa kakhulu eyakho ukuhlungu obusemhlane, khulisa ukuhamba kwakho, futhi ubuyisele impilo yakho.
Iqhaza Le-Abs Nemisipha Yasemuva
Umgogodla uyisakhiwo esisekela umhlane, kodwa futhi uyingqalasizinda ebalulekile yawo wonke umzimba. Igcina isimiso sezinzwa esimaphakathi, futhi ama-neural impulses adluliswa eduze nalokho okuwumgwaqo omkhulu womgogodla.
Izingalo, imilenze, intamo, nekhanda konke kuxhumene futhi kuzinziswe umgogodla ngokusebenzisa inethiwekhi eyinkimbinkimbi yemigqa nemisipha. Imisipha yangemuva kanye ne-abs, noma imisipha yesisu, iphakathi nendawo, noma core, yale nethiwekhi yemisipha. Zigcina umzimba uqondile futhi zenza kube lula ukunyakaza. Uma le misipha ewumgogodla ingekho esimweni esihle, ibeka ukucindezeleka emgogodleni, kube nomthelela ekhono layo lokusekela umzimba. Lokhu kuvame ukuphumela ebuhlungu beqolo ngisho nokulimala kwezinye izimo.
Ukuqondisa Kwama-Postural
Ukuqondanisa kwe-Postural unomthelela ovamile ebuhlungu beqolo. Lokhu ngokuvamile kubangelwa imisipha ewumgogodla ebuthakathaka.
Njengoba imisipha ihluleka ukwenza umsebenzi wayo wokuzinzisa umgogodla, umzimba ulungisa ngokuhlelekile ukuze uvumelane nobuthakathaka. Lokhu kungaholela ekumeni okubangela ubuhlungu bamalunga kanye nobuhlungu bemisipha ngisho nobuhlungu bekhanda.
Isibonelo, amahlombe agobile noma azingele angabangela ubuhlungu emuva, kodwa futhi angabangela ukungezwani emahlombe nasentanyeni. Lokhu, futhi, kungabangela ukungezwani kwekhanda kanye ne-migraines ezigulini.
Ukubuyela emuva, lapho umgogodla ophansi ugoba khona, okwenza i-pelvis ibheke phezulu, ingabangela ubuhlungu obukhulu obuphansi obuphansi, ikakhulukazi ngemva kokuma isikhathi eside. I-Swayback ingaba umphumela wemisipha yomgogodla ebuthakathaka noma inhlanganisela yomgogodla obuthakathaka, ohlangene nokukhuluphala noma ukukhulelwa.
Isisindo endaweni yesisu sidonsa umgogodla phambili ukuze ugobe. Indwayimane yokukhulelwa kwesinye isikhathi ingasiza ezinhlungwini, kodwa ibhande nje. Ikhambi langempela ukuqinisa imisipha ewumgogodla ukuze ikwazi ukusekela umgogodla nomzimba ngokwanele.
Ukuqeqeshwa Kwesisekelo
U-Eric Goodman, udokotela we-chiropractor, wathuthukiswa Ukuqeqeshwa Kwesisekelo njengendlela yokusiza iziguli zakhe ezihlushwa ubuhlungu obuphansi emuva kodwa abakwazi ngokomzimba ukwenza i-Pilates noma i-yoga. Iphinde yakhelwe ukusiza labo abahlala isikhathi eside ukuthi bamelane nemiphumela emibi ehambisana nayo yezempilo.
Ukuqeqeshwa kwesisekelo kuhlanganisa ukunyakaza okunamandla kodwa okuqondile okusebenzela ukuhlanganisa amaketanga emisipha yomzimba, ukwandisa amandla nokuqondisa kabusha umnyombo nomgogodla. Ayidingi imishini ukuze izenzo zingenziwa noma kuphi. Imisipha iqeqeshelwa ukuhamba ngendlela efanele futhi isebenze ndawonye ukuze wena umzimba ufunde ukunyakaza indlela oklanywe ngayo ukuhamba. Ukuzivocavoca okubalulekile, okubalulekile kungabhekwa kuyo le vidiyo.
Ukudala umgogodla oqinile kungasiza ukukhulula ukuhlungu obusemhlane kodwa futhi babe nezinzuzo ezengeziwe ezifana nokukhulisa amandla, ukuhamba okungcono, nesimo sengqondo esithuthukisiwe. Ngokuvumela umzimba ukuthi uzisekele, ungadambisa ubuhlungu ngokwemvelo futhi uphulukise izimo ezithile ngaphandle kokuhlinzwa okuhlaselayo noma imithi engase ibe nemiphumela engemihle engathandeki noma eyingozi. Lapho uwunakekela kahle umzimba wakho, uyokunakekela kahle.
Ukusebenza kwe-CrossFit nokunakekelwa kweChiropractic
by UDkt Alex Jimenez | Ukuvuselelwa kwezemidlalo, Abadlali, Izindaba ze-Chiropractic, PUSH-as-Rx
Ukunakekelwa kwe-Chiropractic yindlela yokwelapha ehlonishwayo, ephumelelayo yezimo ezihlukahlukene kanye nokukhuthaza impilo kahle jikelele. Nsuku zonke iziguli zifuna ukuthi zilawule izinhlungu zazo, zithole ukukhululeka ezinkingeni zempilo, futhi zilulame ekulimaleni. Kodwa bewazi ukuthi abasubathi be-pro nabo basebenzisa i-chiropractic ngokulimala, ubuhlungu, nokubagcina bedlala emazingeni afanele?
Lokho abaningi abangase bangakuqapheli ukuthi kulinganiselwa Amaphesenti angu-90 abagijimi abaphezulu basebenzisa i-chiropractic ukuthuthukisa umdlalo wabo. Akudingekile ukuba ube umsubathi ukuze ukhulise umdlalo wakho ngokunakekelwa kwe-chiropractic. Nazi izinzuzo ezintathu ezijatshulelwa ochwepheshe � nawe ungakwenza!
I-Chiropractic iyindlela yokwelapha ephumelelayo yokulawula ubuhlungu.
Sekuyisikhathi eside i-Chiropractic ibhekwa njengendlela engokwemvelo, engahlaseli, engenazo izidakamizwa ekulawuleni ubuhlungu. Ucwaningo oluningi luye lwafakazela ukusebenza kwayo ekwelapheni izinhlungu kwezinye izimo nokulimala. Abasubathi abaningi be-pro basebenzisa le nketho ukuze balawule ubuhlungu babo kusukela emisipha nemigqa ekhokhiswayo kuya ekulimaleni okuhlobene nomsebenzi.
Uma umgogodla ungaqondani kahle ungabeka ingcindezi noma ingcindezi kwezinye izindawo zomzimba. Ukulungiswa komgogodla kungasiza ukukhulula ubuhlungu emigqa, amalunga, ama-discs, nemisipha. Kodwa-ke, amasu e-chiropractic angasetshenziswa kuzo zonke izingxenye zomzimba, okuhlanganisa izingalo, izandla, iminwe, izinyawo, izinqulu namadolo.
I-Chiropractic isiza ekuvimbeleni ukulimala nokuthuthukisa ukusebenza.
Odokotela beChiropractic bayaqonda ukuthi uma kuziwa ekwelapheni, abukho usayizi owodwa ohambisana nakho konke okukhethwa kukho. Isiguli ngasinye sihlukile, futhi bazolungisa uhlelo lwangokwezifiso oluzuzisa wonke umzimba ngokusekelwe endleleni yokuphila, izinga lomsebenzi, ubudala, izimo zempilo, nezinye izici.
Ukuqokwa kokuqala kuzobandakanya ukuhlola okuhlukahlukene okusiza udokotela anqume indlela yokwelashwa engcono kakhulu kuwe, okuhlanganisa imisebenzi ohileleka kuyo kanye nemvamisa. Ngale ndlela angathola umbono wengozi yakho yokulimala kanye nezindawo okufanele agxile kuzo ekwelashweni kwakho. Ngakho-ke, kungakhathaliseki ukuthi ungumdlali webhola lezinyawo ochwepheshe noma iqhawe langempelasonto, i-chiropractic ingathuthukisa ukusebenza kwakho futhi ikusize ekuvikeleni ekulimaleni.
I-Chiropractic isiza ekwelapheni izinhlobo eziningi zokulimala.
Kubadlali abangochwepheshe, ukulimala kuyingxenye yomdlalo. Imidlalo enomthelela ophezulu njengehokhi, ibhola likanobhutshuzwayo, kanye ne-wrestling ivamise ukuholela ekulimaleni, kodwa ngisho nemidlalo okungaxhumene nabo njenge-baseball, ukugibela ibhayisikili, negalofu ingaholela ekulimaleni futhi.
Umthelela ophansi, kanye nabasubathi abanomthelela ophansi, bathola inani elikhulu ekulungiseni okujwayelekile kanye nokuqondanisa komgogodla. Lokhu kukodwa kusiza ukwehlisa ingozi yokulimala kanye nokuthuthukisa ukuguquguquka nokuthuthukisa ukusebenza. Kungasiza ekunciphiseni ukucindezeleka nokucindezeleka ukuthi zonke izinhlobo zomsebenzi womzimba zibeka emzimbeni, kungakhathaliseki ukuthi ungumdlali wegalofu osezingeni eliphezulu noma umdlali webhola lezinyawo, noma uma uthanda ukusebenza engadini yakho noma ungumama wekhaya ogijima ngemva kwezingane usuku lonke.
Izimpahla zezemidlalo ezinebhola lezinyawo, i-basketball, i-baseball, ibhola likanobhutshuzwayo, ithenisi nebhola legalofu kanye ne-badminton hockey puck njengokuzijabulisa nokuzilibazisa okujabulisayo kweqembu nokudlala ngakunye.
Ezinye ze amagama aphezulu emidlalweni ye-pro thembela ku-chiropractic ukuphatha ukulimala, ukuphatha ubuhlungu, kanye ukuthuthukisa ukusebenza kwezemidlalo. Ungase uqaphele amanye amagama: uBarry Bonds, u-Arnold Schwarzenegger, uLance Armstrong, u-Evander Holyfield, uTiger Woods, uJoe Montana, noMartina Navratilova abambalwa nje. Akudingekile ukuba ube umsubathi, noma kunjalo, ukuze uvune izinzuzo ezifanayo nalezo ezitholwa ochwepheshe. Ungazithola ngokuhlela i-aphoyintimenti nodokotela we-chiropractor.
Ukunakekelwa kweChiropractic kuyindlela ephephile, ewusizo yokunakekelwa kwezempilo efanele yonke iminyaka namazinga omsebenzi. Udokotela wakho weChiropractic uzohlala phansi nawe futhi asebenze nawe ukuze enze uhlelo lokwelapha oluklanyelwe ukuhlangabezana nezidingo zakho eziyingqayizivele.
Ngenxa yokuthi lolu hlobo lokwelapha lugxile ezimpandeni zenkinga esikhundleni sokuphatha izimpawu kuphela, uhlelo lwakho lokwelapha ngokuvamile aluzobandakanya nje ukulungiswa kanye nezindlela ze-chiropractic, kodwa izincomo zokudla, ukuzivocavoca, nokuguqulwa kwendlela yokuphila kanye ukuze ujabulele impilo enhle yomzimba wonke.
Ukuvuselelwa Kwe-Chiropractic Kwabadlali
by UDkt Alex Jimenez | Imibiko Yecala Lomtholampilo, Ukulimala okunzima, I-Hip Pain & Ukuphazamiseka, PUSH-as-Rx, Ubufakazi, Ividiyo
U-Bobby Gomez uchaza ukuthi ukuvakasha ngakunye noDkt. Alex Jimenez kanye noku PUSH Fitness noDaniel Alvarado kuye kwaholela ekuthuthukisweni okukhulu ekuzinzeni kwamahlombe akhe kanye nokubekwa kwezinqe zakhe. Nakuba ukululama kukaBobby Gomez bekulokhu kuqhubeka kancane kancane, uxoxa ngezinguquko ezinkulu ahlangabezane nazo ngokwengqondo, ngokomzwelo nasemzimbeni. U-Bobby Gomez uncoma kakhulu uDkt Alex Jimenez njengesinqumo esingahlinzeki sobuhlungu bentamo neqolo, kanye nobuhlungu behlombe ne-hip.
Ukwelashwa Kobuhlungu Bamahlombe
I-Cerebral palsy (evame ukwaziwa ngokuthi i-CP) ithinta ukunyakaza okuvamile ezindaweni ezihlukahlukene zomzimba womuntu futhi inamazinga amaningi obunzima. I-CP idala izinkinga ngokuma, ukuhambahamba, ithoni yemisipha kanye nokuxhumana kokunyakaza. Ezinye izingane ezine-CP zinezimo ezihlala isikhathi eside, njengokungaboni kahle nokungezwa kahle. Lezi zinkinga zibangelwa ukulimala kobuchopho futhi aziwona umphumela oqondile we-cerebral palsy. I-cerebral palsy ayithinti iminyaka yokuphila. Ngokusekelwe endleleni isimo esisingathwa ngayo, amakhono emoto angathuthuka noma ehle ngokuhamba kwesikhathi. Nakuba ubunzima nezimpawu zihluka, abantu abaningi abanalesi simo bayaqhubeka nokuqondisa ukuphila okucebile, okwanelisayo.
Sibusisekile ukwethula kini I-El Paso's Premier Wellness & Injury Care Clinic.
Amasevisi ethu akhethekile futhi agxile ekulimaleni nasenqubweni ephelele yokululama. Izindawo zethu zokusebenza zihlanganisa:�Impilo Nokudla Okunempilo, Ubuhlungu obungapheli,�Ukulimala Komuntu,�Ukunakekelwa Kwezingozi Zezimoto, Ukulimala Kwasemsebenzini, Ukulimala Emhlane, Okuphansi�Ukuhlungu obusemhlane, Ubuhlungu Bentamo, I-Migraine Headaches, Ukulimala Kwezemidlalo, I-Sciatica Enzima, Scoliosis, Complex Herniated Diss, fibromyalgia, Ubuhlungu Obungamahlalakhona, Ukulawulwa Kwengcindezi, Nokulimala Okuyinkimbinkimbi.
Njengoba u-El Paso I-Chiropractic Rehabilitation Clinic & Isikhungo Sezokwelapha Esididiyelwe,�sigxile kakhulu ekwelapheni iziguli ngemva kokulimala okukhungathekisayo kanye nezinhlungu ezingapheli. Sigxila ekuthuthukiseni ikhono lakho ngezinhlelo zokuvumelana nezimo, ukuhambahamba nokuba bukhali ezenzelwe wonke amaqembu eminyaka yobudala nokukhubazeka.
Uma uyijabulele le vidiyo futhi/noma sikusize nganoma iyiphi indlela sicela ukhululeke ubhalise futhi wabelane nathi.
Ngiyabonga & UNkulunkulu Akubusise.
UDkt. Alex Jimenez DC, CCST
Ikhasi Lomtholampilo le-Facebook: www.facebook.com/dralexjimenez/
Ikhasi Lezemidlalo le-Facebook: www.facebook.com/pushasrx/
Ikhasi Lokulimala ku-Facebook: www.facebook.com/elpasochiropractor/
Ikhasi le-Facebook Neuropathy: www.facebook.com/ElPasoNeuropathyCenter/
Ikhasi Lesikhungo Sokufaneleka Se-Facebook: www.facebook.com/PUSHftinessathletictraining/
I-Yelp: I-El Paso Rehabilitation Centre: goo.gl/pwY2n2
I-Yelp: Isikhungo Somtholampilo sase-El Paso: Ukwelashwa: goo.gl/r2QPuZ
Ubufakazi Bomtholampilo: www.dralexjimenez.com/category/testimonies/
Ulwazi:
LinkedIn: www.linkedin.com/in/dralexjimenez
Indawo Yomtholampilo: www.dralexjimenez.com
Indawo Yokulimala: personalinjurydoctorgroup.com
Isayithi Lokulimala Kwezemidlalo: i-chiropracticscientist.com
Isizinda Sokulimala Emuva: elpasobackclinic.com
Isikhungo Sokuvuselela: www.pushasrx.com
Ukufaneleka Nokudla Okunempilo: www.push4fitness.com/team/
Pinterest: www.pinterest.com/dralexjimenez/
Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor
by UDkt Alex Jimenez | Izindaba ze-Chiropractic, Crossfit, Ukulimala Kohlobo lwe-Crossfit, El Paso Chiropractic Izindaba, Ukuzivocavoca, Ukufaneleka, Ukuhamba Nezimo, PUSH-as-Rx, Ukulimala kwezemidlalo, Ukulimala Kwezemidlalo, Ukwelashwa
Izicathulo zokugijima: Izinyawo zibalulekile. Ngesikhathi umuntu waseMelika ojwayelekile efinyelela iminyaka engama-50, azobe esehambile Amamayela angu-75,000.
Abagijimi babeka amamayela engeziwe ezinyaweni zabo, nokucindezeleka. Izinyawo zakho ziyisisekelo sakho. Inkinga ezinyaweni zakho ingaphonsa umzimba wakho wonke ngaphandle kwesilinganiso. Yingakho uma kuziwa ekugijimeni izicathulo, kubalulekile ukuthola uhlobo olufanele. Lo mhlahlandlela uzokusiza ukuthi uthole izicathulo ezigijimayo ezifanele wena.
Izigijimi zokugijima
Ngaphambi Kokuthenga
Yazi uhlobo lomgijimi oyilona.
Izinhlobo ezahlukene zokugijima zidinga izici ezihlukene ezicathulweni.
Eminye imibuzo okufanele icatshangelwe:
- Uyagijima noma uyagijima?
- Iyiphi indawo ogijima kuyo ku-asphalt, i-treadmill, noma imizila?
- Ugijima ibanga elingakanani isonto ngalinye?
- Ungu ukuqeqeshelwa i-marathon?
- Ingabe ungumgijimi oqhudelanayo?
Yazi uhlobo lomzimba wakho.
Umuntu omkhulu ngeke anyakaze futhi agijime ngendlela efanayo nomuntu ozacile, onoboya. Umuntu okhuluphele ngokweqile uzobeka ingcindezi eyengeziwe ezinyaweni zakhe � nasezicathulweni.
Yazi indlela yakho yokugijima.
Indlela ogijima ngayo, ukunyakaza kwegxathu lakho nendlela unyawo lwakho olushaya ngayo phansi kunomthelela omkhulu ohlotsheni lwesicathulo esigijimayo esidingayo. Lapho eyakho unyawo ithintana nomhlabathi, yini efika kuqala? Ingabe ingaphakathi lonyawo lwakho lwangaphambili lishaya kuqala? Isikhungo sesithende sakho? Ingaphandle kwesithende sakho? Lapho unyawo lwakho luqala ukushaya kulapho ufuna khona ngempela umcamelo.
Yazi ukuthi ikuphi ukulimala okungenzeka ukuthole ngesikhathi ugijima.
Plantar fasciitis, ama-shin splints, i-tendonitis, nama-blisters kukhona ukulimala okumbalwa okuvamile okungahlehliswa noma kuthuthukiswe uma ugqoka izicathulo ezigijimayo ezihambisana kahle.
Yazi uhlobo lwe-arch onayo.
Ukuthi uyaphakamisa (ama-foot rolls ukuya ngaphandle) noma pronate (ama-foot rolls ukuya ngaphakathi) kunqunywa, okungenani ngokwengxenye, ngokuma kwe-arch yakho. Nakuba ama-supinators engavamile, abantu abambalwa kakhulu ngaphezu kwe-pronate. Lokhu kungaba umthombo wokulimala ngenxa yokusebenzisa ngokweqile.
Lapho Uthenga
Inikeze ukuhlolwa kwe-360-degree.
Uma abantu bezama izicathulo ngokuvamile babheka ukuthi zifanelekile yini ebhokisini likazwane, kodwa ungabheki okunye kunalokho. Uma uzama izicathulo zokugijima, udinga ukwenza isiqiniseko sokuthi unendawo eyanele ebhokisini likazwane, kodwa futhi udinga ukuhlola ukuthi unyawo lwakho lonke luyalingana yini endaweni yesicathulo.
Nika unyawo lwakho isikhala esanele.
Okungaphezulu kufanele kube nendawo eyanele kodwa akufanele kudedeleke. Akufanele futhi ikucindezele unyawo lwakho. Kufanele ilingane kahle ngaphandle kokumpintsha noma ukubopha.
Thenga kamuva emini.
Usuku lonke izinyawo zakho zivuvukala. Uma ugijima nazo ziyavuvukala ngakho uma uthenga izicathulo, ukuhamba lapho izinyawo zakho zizinkulu kuzosiza ukuqinisekisa ukuthi uthola ukulingana okunembe kakhulu nokunethezeke kakhudlwana ngangokunokwenzeka.
Hamba nezicathulo zakho zokugijima ezindala lapho uthenga.
Ukuba nezicathulo zakho ezindala lapho uthenga kuzosiza umuntu othengisa ukuthi anqume ukuthi hlobo luni lwesicathulo sokugijima oludingayo. Bangabheka ukugqoka esicathulweni ukuze babone amaphethini akho okugijima futhi bakusize uthole isicathulo esikusebenzela kangcono.
Linganisa unyawo lwakho.
Njengoba ukhula izinyawo zakho ziyashintsha ngempela; zinganwebeka noma zibe isicaba. Ungalinge ucabange ngosayizi wesicathulo sakho, linganisa unyawo lwakho ngaso sonke isikhathi. Ukulingana okunethezekile kuncike ekugqokeni isicathulo sikasayizi olungile. Udinga futhi ukukhumbula ukuthi osayizi bezicathulo bangase bahluke kusuka kumkhiqizo kuya komkhiqizo.
Gqoka ukugijima.
Uma uthenga izicathulo zokugijima ezintsha, gqoka ngendlela obungenza ngayo uma ugijima. Ungabonisi ugqoke ama-flip flop noma uma ugqokele ihhovisi. Impela ungaveli ngaphandle kwamasokisi.
Khohlwa izitayela zakamuva noma okusemfashinini; cabanga ukusebenza.
Kunenqwaba yezicathulo ezibukhali, kodwa lokho akusho ukuthi ziyizicathulo ezikulungele wena. Hamba ngokulingana nokusebenza kuqala bese kulandela imfashini okwesibili.
Zithathe uzihlole.
Uma usuzinze kupheya eyodwa noma amabili, wazame womabili bese uwazama. Izitolo eziningi ezisebenza ngezicathulo ezigijimayo zine-treadmill noma indawo lapho abagijimi bengazama khona izicathulo zabo. Yileyo ndlela kuphela ongasho ngayo isicathulo uma isicathulo sikufanele.
Umtholampilo Wezokwelapha Wokulimala: Ukwelashwa Kokulimala Kwezemidlalo
by UDkt Alex Jimenez | Ukuhlungu obusemhlane, Imibiko Yecala Lomtholampilo, Ubuhlungu Emuva Emuva, PUSH-as-Rx, Ubufakazi, Ividiyo
U-Andres "Andy" Martinez waqala ukubona uDkt Alex Jimenez ku-Push Fitness ngemuva kokuzwa ubuhlungu obuphansi emuva kanye nezinkinga zamadolo. Ngemva kwesikhathi esithile sokwelashwa nokuvuselelwa, u-Andy wahileleka ku-crossfit, lapho afunda khona konke ayedinga ukukwazi mayelana nempilo nokuphila kubaqeqeshi basePush. U-Andres Martinez uzwakalisa ukubonga kwakhe ngokuthola inani lokunakekelwa akwenzayo kubasebenzi futhi uchaza ukuthi umbono wakhe wokuqina ushintshe kangakanani kusukela ngesikhathi sokuqala engena Push Fitness. U-Andy uthole umndeni wakwaPush owamholela ekuphileni okunempilo, okuhlanzekile futhi abaqeqeshi nabasebenzi basho konke ku-Andres Martinez.
I-Chiropractic Low Back Pain Therapy
I-CrossFit iyisistimu yamandla neyokulungisa ehlanganisa ikakhulukazi ingxube ye-aerobic Ukuvivinya, i-calisthenics (ukuzivocavoca umzimba), kanye nokuphakamisa izinsimbi kuma-Olympic. I-CrossFit, Inc. icacisa amandla ayo kanye nesistimu yokubeka isimo ngokuthi "ukunyakaza okuhlukahlukene okuhlukahlukene okuqhubekayo okwenziwa ngamandla amakhulu phakathi nesikhathi esibanzi namagama esizinda se-modal," ngenhloso eshiwo yokuthuthukisa ukuqina, okuchaza ngokuthi "umthamo womsebenzi kuzo zonke izizinda zesikhathi esibanzi nezimo. .” Izindawo zokuzivocavoca ze-CrossFit zisebenzisa amagiya avela emikhakheni eminingi, njengama-barbell, ama-dumbbell, izindandatho zezandla, izinsimbi zokudonsa, izintambo zokugxuma, ama-kettlebell, amabhola emithi, amabhokisi e-plyo, amabhande okumelana, imishini yokugwedla, nomata abahlukahlukene. I-CrossFit igxile "ekunyakazeni okuhlukahlukene, okuphakeme kakhulu, okusebenzayo," ukudweba izigaba nokuzivocavoca.
Sibusisekile ukwethula kini I-El Paso's Premier Wellness & Injury Care Clinic.
Amasevisi ethu akhethekile futhi agxile ekulimaleni nasenqubweni ephelele yokululama. Izindawo zethu zokusebenza zihlanganisa:�Impilo Nokudla Okunempilo, Ubuhlungu obungapheli,�Ukulimala Komuntu,�Ukunakekelwa Kwezingozi Zezimoto, Ukulimala Kwasemsebenzini, Ukulimala Emhlane, Okuphansi�Ukuhlungu obusemhlane, Ubuhlungu Bentamo, I-Migraine Headaches, Ukulimala Kwezemidlalo, I-Sciatica Enzima, Scoliosis, Complex Herniated Diss, fibromyalgia, Ubuhlungu Obungamahlalakhona, Ukulawulwa Kwengcindezi, Nokulimala Okuyinkimbinkimbi.
Njengomtholampilo we-El Paso's Chiropractic Rehabilitation & Integrated Medicine Center, sigxile kakhulu ekwelapheni iziguli ngemuva kokulimala okukhungathekisayo kanye nezimpawu zobuhlungu obungapheli. Sigxila ekuthuthukiseni ikhono lakho ngezinhlelo zokuvumelana nezimo, ukuhambahamba nokuba bukhali ezenzelwe wonke amaqembu eminyaka yobudala nokukhubazeka.
Uma uyijabulele le vidiyo futhi/noma sikusize nganoma iyiphi indlela sicela ukhululeke ubhalise futhi wabelane nathi.
Ngiyabonga & UNkulunkulu Akubusise.
UDkt. Alex Jimenez DC, CCST
Ikhasi Lomtholampilo le-Facebook: www.facebook.com/dralexjimenez/
Ikhasi Lezemidlalo le-Facebook: www.facebook.com/pushasrx/
Ikhasi Lokulimala ku-Facebook: www.facebook.com/elpasochiropractor/
Ikhasi le-Facebook Neuropathy: www.facebook.com/ElPasoNeuropathyCenter/
Ikhasi Lesikhungo Sokufaneleka Se-Facebook: www.facebook.com/PUSHftinessathletictraining/
I-Yelp: I-El Paso Rehabilitation Centre: goo.gl/pwY2n2
I-Yelp: Isikhungo Somtholampilo sase-El Paso: Ukwelashwa: goo.gl/r2QPuZ
Ubufakazi Bomtholampilo: www.dralexjimenez.com/category/testimonies/
Ulwazi:
LinkedIn: www.linkedin.com/in/dralexjimenez
Indawo Yomtholampilo: www.dralexjimenez.com
Indawo Yokulimala: personalinjurydoctorgroup.com
Isayithi Lokulimala Kwezemidlalo: i-chiropracticscientist.com
Isizinda Sokulimala Emuva: elpasobackclinic.com
Isikhungo Sokuvuselela: www.pushasrx.com
Ukufaneleka Nokudla Okunempilo: www.push4fitness.com/team/
Pinterest: www.pinterest.com/dralexjimenez/
Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor
Umtholampilo Wezokwelapha Wokulimala: Ukunakekelwa Nokwelashwa Kwezinhlungu Emuva
by UDkt Alex Jimenez | Ukushesha nokushesha, Abadlali, Crossfit, I-Crossfit (Yendawo), Ukuzivocavoca, Ukufaneleka, Ukuhamba Nezimo, Amandla Namandla, PUSH-as-Rx, Weight Loss, Ubuhle
Izilandeleli Zokufaneleka: Ukuzivocavoca ngokuvamile kuwukuncoma okukhulu ukwelashwa kwe-chiropractic. Eqinisweni, ama-chiropractors amaningi atusa ukuvivinya umzimba njalo ezigulini zabo. Kuyasiza ekulawulweni kobuhlungu nokusheshisa ukuphulukiswa kanye nokwenza isimo sakho sengqondo sibe namandla, angokwemvelo.
Abalandeleli bokufaneleka ayithuluzi elidumile lokujima elisiza abantu ukuthi bazibekele imigomo yokufaneleka, balandelele ukuqhubeka kwabo, futhi babe nempilo engcono. Bangazisiza kanjani iziguli ze-chiropractic noma kunjalo? Yini abanganikela ngayo ezokwenza iziguli zithole okwengeziwe ekwelashweni kwazo? Thola ukuthi yini okudingeka ukwazi ngayo i-chiropractic nabalandeleli bokufaneleka.
Abaculi be-Fitness
Kuthatha Okungaphezulu Kobuchwepheshe Ukukufica Ufanelekile.
Zonke izinsimbi ezicwebezelayo, zobuchwepheshe obuphezulu namakhwela emhlabeni ngeke zikususe embhedeni ekuseni futhi zikubeke endaweni yokunyathelisa. Alikho ibhande lesihlakala likanokusho elizokuphakamisa futhi linyakaze, uzivocavoce futhi uqine. Ubuchwepheshe bupholile. Kuyajabulisa futhi kuyajabulisa, kodwa ngeke kukwenze ulingane. Nguwe kuphela ongenza lokho.
Ngakho-ke uma uthola i-tracker yokufaneleka ngenkolelo yokuthi kuzoba uhlobo oluthile lwenhlamvu yomlingo wokufaneleka, lokho ngeke kwenzeke. Kuhle njengomngane wokufaneleka, ithuluzi, igajethi enhle engase ikusize ikukhuthaze futhi ikusize ufinyelele imigomo yakho yokufaneleka. Nokho, ekugcineni uwena oshayela leyo moto. Uwena olawulayo.
Ingabe I-Tracker Yokufaneleka Eyakho?
Baningi kakhulu abalandeleli bokufaneleka emakethe abanohlu olungapheli lwezici. Ukuthola leyo ekufanele, noma uma ungase uzuze kusilandeleli sokufaneleka kuthatha ucwaningo oluncane. Bheka izici ezikusebenzelayo kanye nemisebenzi ozoyilandela.
Isibonelo, uma uthanda imisebenzi yokuqina esekelwe emanzini ungase ufune imodeli engangeni manzi. Kukhona futhi imikhawulo yedatha, osayizi besikrini (noma asikho nhlobo isikrini), izinketho zokulandelela izinga lokushaya kwenhliziyo, nokuthi ufuna isiqeshana ku-tracker noma leso esikubophela engalweni yakho.
Ngaphambi kokuthenga, thatha isikhathi sokucwaninga zonke izici ezitholakala kuwe bese unquma ukuthi yini oyithandayo nokuthi iziphi izici ezingakusiza kangcono ukuthi uhlangabezane nemigomo yakho yokufaneleka.
Ungakuthola Kanjani Okuningi Ku-Fitness Tracker Yakho.
Uma usune-tracker yakho yokufaneleka uzofuna ukwenza uhlelo lokuqinisekisa ukuthi uthola okuningi kulo. Zama lawa macebiso ukuze wenze isilandeleli sokufaneleka kwakho sikusebenzele kangcono.
Khomba imigomo esikiwe ecacile. Uma uqala ukufuna ukufaneleka kwakho, into yokuqala okudingeka ukwenze ukwazi ukuthi ufuna ukuya kuphi nakho. Kungumqondo omuhle ukurekhoda izibalo zakho ekuqaleni bese uzibuyekeza njalo ngenyanga noma ngaphezulu. Lokhu kuzokuvumela ukuthi ubone ukuthi zingaki izinyathelo ezengeziwe ozithathayo, ukuthi ulahlekelwe isisindo esingakanani, nanoma yini enye ofisa ukuyifeza.
Setha amabhentshimakhi ongafinyeleleka. Amabhentshimakhi akusiza njengoba usebenzela ufinyelele umgomo wakho. Okubalulekile wukuzibeka ukuze zifinyeleleke kodwa zibe nenselelo encane. Uma ukuncipha kwesisindo kuwukhiye wakho, ungase usethe amabhentshimakhi njalo ezinyangeni ezimbili. Ngemigomo yokufaneleka, ungasetha amabhentshimakhi enani elithile lezinyathelo ngesikhathi esinikeziwe noma inombolo ethile yokujima iviki ngalinye. Uma ufinyelela ibhentshimakhi, gubha kancane.
Yigqoke engalweni yakho engalawuleki. Ijenali, Ezokwelapha Nesayensi Kwezemidlalo Nokuzivocavoca ishicilele ucwaningo olwembule ababambiqhaza ababegqoke ama-tracker okuqina ezihlakaleni zabo usuku lonke bathola ukuthi ayenembe kakhulu uma egqokwe esihlakaleni esingalawuleki. Ithiyori iwukuthi isihlakala esingalawuleki sinyakaza kancane, sinikeza ukufunda okunembe kakhudlwana.
Linganisa i-tracker yakho ukuze ihambisane nokunyathela kwakho. Akuwona wonke umuntu onesinyathelo esifanayo. Ungase ube mude kakhulu noma ube mfushane kakhulu; ungase uthathe izinyathelo ezinde noma izinyathelo zesikhathi. Noma ngabe yikuphi, uzothola okuningi kusilandeleli sakho sokufaneleka ngokulinganisa unyawo lwakho. Ama-tracker amaningi azohlinzeka ngemiyalo yokwenza ukulinganisa. Kuhle ukuzinika isikhathi sokuyiqeda.
Faka ezinye izinhlelo zokusebenza ukuze uthuthukise imizamo yakho yokufaneleka. Abalandeleli bokufaneleka abaningi bazoncoma ezinye izinhlelo zokusebenza ezingakusiza ufinyelele imigomo yakho futhi ungazivumelanisa ne-tracker yakho. Kodwa-ke, ungabheka izinhlelo zokusebenza ngokwakho ezingasiza. Kunezinhlelo zokusebenza eziningi zokufaneleka ezihlukene laphaya kusukela ekulandeleleni ukudla kuye kuzinhlelo zokusebenza ezisebenzisa i-GPS yefoni yakho ukuhlinzeka ngezilinganiso ezinembe kakhudlwana ekugijimeni kwakho, ukuhamba ngezinyawo, noma ukugibela ibhayisikili.
Lapho ulingana ngokwengeziwe, ukwelashwa kwakho kwe-chiropractic kuzosebenza kangcono. Izilandeleli zokufaneleka zingakusiza ufinyelele imigomo yakho futhi uthole okuningi kwezakho ukunakekelwa kwe-chiropractic.
Umtholampilo Wezokwelapha Wokulimala: Ukwelashwa Kokulimala Kwezemidlalo
