Ukushesha nokushesha
Ithimba Lochwepheshe Bomgogodla: I-Agility nesivinini kuyadingeka kubasubathi nakubantu abazibandakanya ngokukhulu ukujima nemidlalo. Laba bantu bavame ukuncika kulawa makhono ukuze bakhulise ukusebenza kwabo kukonke. Ngokushesha nangomusa, kokubili amakhono engqondo nawomzimba ngokuvamile ayisici esibalulekile ekunqobeni izinselele ezihlobene nomdlalo othile womuntu. Isihluthulelo sokuthuthukisa ukushesha siwukunciphisa ukulahleka kwesivinini lapho uqondisa kabusha isikhungo somzimba somandla adonsela phansi.
Izivivinyo zokushintsha ngokushesha ezishintsha indlela eya phambili, emuva, zibheke phezulu, nangemuva zizosiza ukuthuthukisa abantu ngokuqeqesha umzimba wakho ukwenza lezi zinguquko ngokushesha okukhulu. UDkt. Alex Jimenez uchaza ububanzi nokuzivocavoca okuhlukahlukene okusetshenziselwa ukuthuthukisa ukushesha nesivinini kulo lonke iqoqo lakhe lama-athikili, egxile kakhulu ezinzuzweni zokuqina nokulimala ngezikhathi ezithile noma izimo ezibangelwa ukuzikhandla ngokweqile.
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Ingabe ukuthuthukisa amaphethini okuphefumula kungasiza ukuqina okwengeziwe futhi kuthuthukise impilo yonke kubantu abahamba ngezinyawo ukuze bazivocavoce?
Thuthukisa Ukuphefumula Nokuhamba
Ukuzivocavoca isikhathi lapho ukuphefumula kungasheshisa futhi kusebenze kanzima uma kungenziwanga kahle. Kunendlela efanele yokuphefumula lapho uzivocavoca, ikakhulukazi lapho uhamba noma uhamba ngesivinini. Ukuphefumula ngokungalungile kubangela ukukhathala okusheshayo nokukhathala. Ukulawula ukugeleza komoya womuntu kuthuthukisa ukukhuthazela nempilo yenhliziyo nemithambo yegazi, futhi kungase kukhulise ukugayeka kokudla, imizwa namandla. (Hsiu-Chin Teng et al., 2018 ) Yaziwa ngokuthi ukuphefumula kwe-diaphragmatic, isetshenziselwa labo abanamandla amaphaphu ancishisiwe, njengabantu abanesifo esingelapheki se-pulmonary obstructive pulmonary/COPD. Umkhuba uthuthukisa umthamo wamaphaphu futhi kuyindlela enconyiwe yokusiza ukukhulula ukucindezeleka.
I-Physiology
Ngesikhathi sokuzivocavoca, umoya-mpilo ophefumulelwe uguqula ama-calories adliwe abe amandla afaka amandla emzimbeni. Le nqubo ibizwa ngokuthi i-metabolism.
Lapho ukunikezwa komoyampilo kudlula izidingo zele-oksijini zomzimba, umzimba uba sesimweni isimo se-aerobic . Lokhu kusho ukuthi kunomoya-mpilo omningi ongaphemba umsebenzi womzimba/ukuzivocavoca njengoba kunama-calories okumele ashiswe.
Uma ukunikezwa komoyampilo kuncipha ezidingweni ze-oxygen yomzimba, umzimba uwela endaweni isimo se-anaerobic .
Njengoba uncishwe umoya-mpilo, umzimba uphendukela ekubeni uphethiloli ogciniwe emisipheni, owaziwa ngokuthi i-glycogen.
Lokhu kunikeza ukuqhuma okunamandla kwamandla, kodwa uphethiloli uphela ngokushesha bese kulandela ukukhathala nokukhathala.
Ukwandisa ukungena nokuphuma komoya emaphashini kungavimbela ukukhathala kusenesikhathi futhi kusize umzimba ukuba ushise ama-calories ngendlela ephumelelayo. (Amaphaphu akho nokuzivocavoca. Ukuphefumula 2016 )
Izinzuzo Zokuphefumula Ezithuthukisiwe
Ukuphefumula kahle kuqala esemncane. Lapho umntwana ephefumula, isisu sakhe siyakhuphuka futhi siwe. Lokhu kusiza ukuphefumula ngokusunduza nokudonsa i-diaphragm - umsipha ohlukanisa amaphaphu nomgodi wesisu. Lapho umntwana ehogela, isisu siyanwebeka, sidonsela i-diaphragm siye phansi futhi sivumele amaphaphu ukuba agcwale umoya. Lapho umntwana ephefumula, isisu siyadonsa, sicindezela i-diaphragm phezulu futhi sikhiphe umoya. Njengoba umzimba uguga namandla amaphaphu anda, abantu bayashintsha ukusuka ekuphefumuleni kwesisu baye ekuphefumuleni isifuba. Ukuphefumula kwesifuba kuhilela imisipha yodonga lwesifuba ngokusetshenziswa okuncane kwe-diaphragm. Ukuphefumula kwesifuba ngokuvamile kunikeza umoya owanele womsebenzi wansuku zonke kodwa akuwagcwalisi amaphaphu.
Kungakho abantu bephendukela ekuphefumuleni ngomlomo noma ekuhefuzeni lapho umoya-mpilo ulinganiselwe. Ngisho nalabo abasesimweni esihle somzimba bangase badicilele phansi imizamo bengaqondile ngokumunca esiswini ukuze babukeke bazacile, bazincishe ukuhogela nokukhipha umoya ngokuphelele. Ukuze banqobe lokhu, abantu badinga ukuqeqesha kabusha imizimba yabo ukuze isebenze imisipha yesisu lapho behamba. Ukuphefumula kwesisu noma kwe-diaphragmatic kunganweba ubude besikhathi sokuzivocavoca ngenkathi kuqinisa imisipha eyinhloko. (Nelson, Nicole 2012 ) Ngokwandisa ukuzinza okuyisisekelo, abantu ngabanye bangakwazi ukusekela kangcono umgogodla futhi balondoloze impilo enempilo ukuma uma uhamba. Lokhu kuzinzisa ama-hips, amadolo, ingemuva elingenhla, namahlombe, okwenza umzimba ungabi lula ekucindezelekeni, ukungazinzi, nokukhathala ngenxa yokuma okungenampilo. (U-Tomas K. Tong et al., 2014 )
Ukuphefumula Ngokuqondile
Ukuhogela kudonsa isisu, kudonsele i-diaphragm phansi, futhi kufuthe amaphaphu. Ngesikhathi esifanayo, yelula i-ribcage futhi andise umgogodla ongezansi. Lokhu kuphoqa amahlombe kanye ne-collarbone emuva, kuqhubeke ukuvula isifuba. Ukukhipha umoya kwenza okuphambene.
Ukuhamba
Qala ngokudonsa umoya futhi uwukhiphe ngekhala, uqinisekise ukuthi ubude besikhathi sokuhogela buhambisana nesikhathi sokukhipha umoya. Lapho bephakamisa ijubane, abantu bangaphendukela ekuphefumuleni ngomlomo, bagcine isigqi esifanayo sokuhogela/sokukhipha umoya. Akufanele ukuphefumula kubanjiswe ngaso sonke isikhathi. Ukufunda ukuphefumula kwe-diaphragmatic kuthatha isikhathi, kodwa lezi zinyathelo ezilandelayo zingaba isiqalo:
Hofuza ngokufutha isisu ngokugcwele ngenani eliyisihlanu.
Vumela amaphaphu ukuthi agcwale, udonsa amahlombe emuva njengoba lokhu kwenzeka.
Exhale ngokudonsa inkinobho yesisu ukuya emgogodleni ngokubala okuyisihlanu.
Sebenzisa i-diaphragm ukuze ucindezele umoya uphume emaphashini, ugcine umgogodla uqondile.
Phinda.
Uma ungakwazi ukugcina isibalo esiyisihlanu, abantu banganciphisa isibalo noma banciphise ijubane lokuhamba. Abantu abasesimweni esihle bangakwazi ukunweba isibalo. Ekuqaleni, ukuphefumula kwe-diaphragmatic kungase kungezi ngokwemvelo, kodwa kuzozenzakalela ngokuzijwayeza. Yima bese ubeka izandla phezu kwekhanda uma uphelelwa umoya lapho uhamba. Phefulela ngaphakathi nangaphandle ngokujulile nangokulinganayo kuze ukuphefumula kubuyele kokujwayelekile.
Ukuvula Wellness
VIDEO
Okubhekwayo
Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumula okulawulwayo kuthuthukisa ukubekezelelana kokuzivocavoca, ukukhathazeka, kanye nekhwalithi yokuphila ezigulini ezihluleka yinhliziyo: Isivivinyo esilawulwa ngokungahleliwe. Iphephabhuku laseYurophu labahlengikazi benhliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453
Amaphaphu akho nokuzivocavoca. (2016). Breathe (Sheffield, England), 12(1), 97–100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukuvela kokukhathala kwemisipha eyinhloko ngesikhathi sokuzivocavoca okunamandla okugijima kanye nomkhawulo wakho ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yesayensi yezemidlalo nemithi, 13(2), 244–251.
Nelson, Nicole MS, LMT. (2012). Ukuphefumula kwe-Diaphragmatic: Isisekelo Sokuqina Kokuqina. Ijenali yamandla kanye ne-Conditioning 34(5):p 34-40, October 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Kubantu ngabanye abaqeqeshelwa ama-marathon okuhamba amabanga amade kanye/noma imicimbi, ingabe ukugxila ekwakhiweni kwesisekelo sokuhamba, bese ukukhulisa amakhilomitha kancane kancane kusize isimo somzimba ukuba ulungele ngokuphelele?
Ukuqeqeshwa Kokuhamba Amabanga Amade
Ukuqeqeshwa kusiza abantu ukuba bakhululeke futhi baphephe ekuhambeni amabanga amade nasemicimbini.
Ukuqeqeshwa kufanele kugxile ekwakheni ijubane lokuhamba kanye nokwandisa imayela kancane kancane.
Abantu ngabanye badinga ukukhuthazela, hhayi isivinini, futhi bafuna ukwakha amandla engqondo okuhamba amahora ngesivinini esingaguquki.
Ukunciphisa ingcuphe yokulimala kokuqeqeshwa, kunconywa ukukhulisa isamba semayela ngeviki/ibanga lohambo olude kakhulu ngeviki lingabi ngaphezu kuka-10%.
Umuntu ngamunye kufanele futhi aziqeqeshele ukugqoka igiya eligqokwa ngokuhamba amabanga amade.
Ukuqeqeshwa kungathatha izinyanga ezimbalwa.
Ukuba yi-methodical kuvumela isikhathi somzimba sokulungisa nokwakha imisipha emisha, izinsiza zegazi, nokukhuthazela.
Isibonelo Izinhlelo Zokuqeqesha
Ukulandela uhlelo lokuqeqeshwa kwe-marathon lokwakha amakhilomitha kanye nokunquma ukugeleza kwamanzi okufanele, umsoco, kanye negiya lokuhamba ngezinyawo nohambo lwezinsuku eziningi kuyanconywa. Kodwa-ke, abantu kufanele bakhele emuva emuva emuva kwezinsuku ezinde ezifundweni zabo ukuze bahlole noma yiziphi izinkinga noma izinkinga ezibangelwa ukuhamba amabanga amade ngezinsuku zokubuyela emuva.
Isibonelo Izinhlelo Zokuqeqesha Ukuhamba
I-Multi-day Walks/Treks Training schedule
13 miles ngosuku/21 km
Sebenzisa lolu hlelo lwama-marathons noma okunye ukuhamba kwezinsuku eziningi okunamagquma nezindawo zemvelo ezidinga ubhaka.
Ukuqeqeshelwa Ukuhamba I-Marathon
26.2 miles/42 km
Lokhu kuzobeka umzimba ukuthi uhambe amabanga amade.
Lapho uqeqeshelwa amabanga angama-31 kuya ku-100 miles/50 kuya ku-161 km, ibanga elide kakhulu lokuqeqesha akufanele lidlule amamayela angama-20 kuye kwangama-25,
Lokhu kufanele kwenziwe okungenani izinyanga ezimbili ngaphambi kwemarathon noma umcimbi.
Yehlisa kancane inyanga engaphambi komcimbi uye ebangeni elingu-12.4-mile/20-kilometer.
Gear
Zonke izingubo, izicathulo, okokuvikela ilanga, ojosaka, njll., kufanele kuhlolwe ngezinsuku ezinde zokuqeqesha ngaphambi komcimbi.
Uma ubheka isimo sezulu nesimo sezwe, hlela lokho okuzodingeka futhi kususwe.
Zama izinto, njengabantu abafuni ukumangala ngokuthile okungajwayelekile emcimbini. Kusukela ekhanda kuye ozwaneni, hlola igiya, okuhlanganisa:
Izicathulo/amabhuzu, amasokisi, izingubo zangaphansi, ubhodisi, ihembe, ibhulukwe, isigqoko, ibhantshi, negiya lemvula.
Khetha izicathulo noma amabhuzu okuhamba futhi uwagqoke ngezinsuku ezinde zokuqeqesha ukuze uwaphule futhi uqinisekise ukuthi ayasebenza.
Ojosaka kufanele bahlolwe ngezinsuku ezinde zokuqeqesha ukuze kuqinisekiswe ukuthi bangathwalwa ngokunethezeka emabangeni amade futhi babe namandla adingekayo.
Khetha izindwangu ze-wicking ezivumela isikhumba ukuba siphefumule futhi sipholile, ikakhulukazi ngaphansi kwezingqimba. (U-Justin De Sousa et al., 2014 )
Abantu bazofuna ukugqoka amagiya afana nabahamba bemarathon uma ukuhamba kuzokuba ku-pavement noma i-asphalt.
Abantu bangashintsha amagiya abo uma umzila ungekho emgwaqeni noma ngezikhathi zonyaka ezahlukene. Thola ukuthi yini abanye abahamba amabanga amade abagqoke emzileni ofanayo noma emcimbini.
Abantu bangaxhumana nabanye abahamba ngezinyawo ngenkundla yezokuxhumana noma bathole izimpendulo zemibuzo evame ukubuzwa kuwebhusayithi yomcimbi noma yendawo okuyiwa kuyo.
Abantu bangaphinda baxhumane nomqondisi womcimbi ngewebhusayithi noma izinkundla zokuxhumana.
Nutrition
Ukudla okufanelekile kwezemidlalo kuzolungiselela umzimba umsebenzi wokukhuthazela.
Isibonelo, abantu bayanconywa ukuthi balandele ukudla okuhlanganisa ama-70% ama-carbohydrates, ama-20% amaprotheni, nama-10% amafutha.
Gwema ukudla okunamaprotheni amaningi, njengoba kungabangela izinkinga ze-hydration futhi kucindezele izinso zakho ngaphansi kwezimo zokuhamba ezikhuthazelayo. (U-Marta Cuenca-Sánchez et al., 2015)
Ziqeqeshe ngamanzi, iziphuzo zezemidlalo, ukudla, nokudla okulula okuyiswe emcimbini, futhi ungachezuki kukho ngesikhathi somcimbi.
Amanzi ayadingeka amakhilomitha angu-20 nangaphansi kwemicimbi, kodwa isiphuzo sezemidlalo esishintsha i-electrolyte singaba ngcono ekuhambeni okude.
Ukunciphisa noma ukushiya ngaphandle ushukela kungaba lula esiswini.
Iba nokudla okulula okupakishwe kusengaphambili futhi kubhalwe izikhathi ezizodliwa.
Umuntu ngamunye udinga ukudla amafutha namaprotheni kumabanga e-ultramarathon - lokhu kungavela ku-trail mix, amasemishi ebhotela lamantongomane, kanye nezindawo zikashokoledi ezinamantongomane.
Ama-carbohydrate anganikezwa ngama-gel ezemidlalo noma imigoqo yamandla.
Kunconywa ukugwema imikhiqizo eyenzelwe amabanga amafushane kanye nemidlalo yamandla njengoba ingabangela izinkinga zokugaya ukudla lapho uhamba amabanga amade.
Ukuhlela Ukuhamba
Ukuhlela kuqala ngokuzibekela imigomo. Okucatshangelwayo kuhlanganisa:
Isikhathi sonyaka
ibanga
Ezokuthutha eziya emcimbini
Izidingo zejubane lomcimbi
Iphrofayili ye-Altitude ne-hill
Isimo sezulu
Abantu ngabanye banconywa ukuthi:
Lungiselela ngokucwaninga imizila nemizila.
Funda amamephu wezifundo ukuze wazi ukuthi yiziphi izinsizakalo ezinikezwayo endleleni nokuthi yini abantu okufanele balethe.
Hamba ibanga elide ngaphandle komcimbi osekelayo.
Xhumana nabantu abake bahamba esifundweni.
Yazi isimo sezwe nezindawo zelanga eliphelele, amagquma, indawo egandayiwe, imizila yemvelo, nomthunzi.
Uma kungenzeka, shayela isifundo ukuze ujwayelane nayo.
Abantu ngabanye bangakwazi ukuthola izinhlelo zokusebenza ezidizayinelwe umzila wabo.
Ukuthatha Amakhefu Nokuphumula
Ikhefu elivamile kufanele libe lifushane - ukusebenzisa indlu yokugezela, ukudla ukudla okulula, ukubuyisela amanzi emzimbeni, ukubopha izicathulo, noma amabhandishi.
Umzimba ungaqina ngokushesha ngesikhathi sekhefu futhi uthathe imizuzu embalwa ukubuyisela ijubane lokuhamba ngemva kwekhefu elide.
Izincomo kungase kube ukuthatha ikhefu lokuhamba ngezinyawo, okusho ukuqhubeka uhamba kodwa uhamba kancane kakhulu.
Ukunakekela izinyawo
Abantu bazobe sebetholile okubasebenzelayo mayelana nezicathulo, amabhuzu, amasokisi, njll., ngezinsuku ezinde zokuqeqesha ukuvimbela amabhamuza nokulimala. Kunconywa ukuzama amasu ahlukene, ahlanganisa:
Itheyiphu yezemidlalo
Ama-blister block pads
Amahlumela
namawoyela
Amasokisi ama-Wicking kanye/noma anezendlalelo ezimbili
I-Moleskin
Yima lapho ubona khona ukucasuka lapho uhamba futhi udokotela unyawo lwakho ngetheyiphu, amabhandishi amabhantshisi, nanoma iyiphi indlela esebenza kahle kakhulu.
Umzimba wakhelwe ukuhamba. Ukuhlela kanye ukuqeqeshwa ngokufanelekile ngaphambi kokuthatha uhambo olude noma uhambo lwezinsuku eziningi kuzoqinisekisa i-marathon ephephile nejabulisayo.
Hamba Kangcono, Uphile Kangcono
VIDEO
Okubhekwayo
U-De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Imiphumela yehembe lendwangu esusa umswakama ekuphenduleni ngokomzimba nangokwengqondo ngesikhathi sokuzivocavoca okukhulu ekushiseni. I-ergonomics esetshenzisiwe, 45(6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Izingxabano ezizungezile ukudla okunamaprotheni amaningi: umphumela wokusuthisa kanye nempilo yezinso namathambo. Intuthuko kwezokudla (Bethesda, Md.), 6(3), 260–266. doi.org/10.3945/an.114.007716
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Abantu abazama ukuthola nokuhlala besesimweni bangathola kunzima ukuthola ukujima okuvamile. Ingabe intambo yokugxuma ingasiza lapho isikhathi singekho?
Intambo Yokugxuma
Intambo yokweqa ingaba umsebenzi obiza kakhulu ukuze uhlanganise ukuqina kwenhliziyo nemithambo yegazi ohlelweni lokujima. Ayibizi, iyasebenza, futhi yenziwa ngendlela efanele ingathuthukisa impilo yenhliziyo nemithambo yegazi, ithuthukise ibhalansi nokushesha, ikhulise amandla emisipha nokukhuthazela, futhi ishise amakholori. (Athos Trecroci, et al., 2015 )
Intambo yokweqa ingasetshenziswa ekuqeqesheni isikhawu ukugcina izinga lokushaya kwenhliziyo liphakeme futhi uvumele imisipha ukuba iphumule phakathi kokuphakamisa izinsimbi nokunye ukuvivinya umzimba okuqinile.
I-jump rope ingasetshenziswa uma uhamba njengoba ukuphatheka kwayo kuyenza ibe ingxenye ephezulu yegiya lokujima.
Ingahlanganiswa nezivivinyo zesisindo somzimba ukuze kube nesimiso sokuzivocavoca esithembekile nesiphathekayo.
Izinzuzo
Intambo yokweqa kuwumsebenzi onomthelela omaphakathi onezinzuzo ezihlanganisa:
Ithuthukisa ibhalansi, ukushesha, nokuxhumana
Yakha ukuqina kanye nesivinini sonyawo lokusebenzisana, ukushesha, nokukhalipha okusheshayo.
Ukwehluka kuhlanganisa ukugxuma komlenze owodwa kanye nama-under aphindwe kabili noma ngokugxuma ngakunye, intambo izungeza kabili ukwengeza ubunzima.
Yakha Ukuqina Ngokushesha
Ishisa ama-calories
Ngokuya ngezinga lekhono nezinga lokugxuma, abantu bangashisa amakholori ayi-10 kuye kwayi-15 ngomzuzu ngokugxuma intambo.
Ukweqa izintambo ngokushesha kungashisa amakhalori afana nokugijima.
Ukuqapha
Kubantu abanomfutho wegazi ophezulu, intambo yokugxuma ingase inganconyiwe. Ukuma kwengalo eyehlayo kunganciphisa ukujikeleza kwegazi emuva enhliziyweni okungase kwandise umfutho wegazi. Ucwaningo luye lwabonisa ukuthi ukugxuma ngomfutho omaphakathi kunenzuzo kubantu abanomfutho wegazi ophakeme ngaphambi kwesikhathi. (U-Lisa Baumgartner, et al., 2020 ) Abantu abanomfutho wegazi ophakeme kanye/noma isifo senhliziyo, bayatuswa ukuthi baxoxe ngezingozi ezingase zibe khona nodokotela wabo ngaphambi kokuqala isimiso esisha sokuzivocavoca.
Ukukhetha Intambo
Izintambo zokugxuma ziyatholakala futhi zenziwe ngezinto ezihlukahlukene futhi ziza nezibambo ezihlukene.
Izintambo zokugxuma ezingenazintambo zinhle ekusebenzeni ezindaweni ezilinganiselwe.Ezinye zalezi zinto zisiza ukugxuma izintambo zijikeleze ngokushesha ngokunyakaza okushelelayo.
Ezinye izinketho zinesenzo esiphendukayo phakathi kwezintambo nezibambo.
Intambo oyithengayo kufanele ikhululeke ukuyibamba futhi ibe ne-spin ebushelelezi.
Izintambo zokugxuma ezinesisindo zingasiza ukuthuthukisa ithoni yemisipha yomzimba nokuqina. (D. Ozer, et al., 2011 ) Lezi zintambo akuzona ezabaqalayo futhi azidingeki ekuzilolongeni kobuchule.
Kubantu abafuna intambo enesisindo, qiniseka ukuthi isisindo sisentanjeni hhayi izibambo ukuvimbela ukuqiniswa kwezihlakala, izindololwane, kanye/noma amahlombe.
Sika intambo ngokuma phakathi nendawo yentambo
Donsela izibambo phezulu eduze nezinhlangothi zomzimba.
Kwabaqalayo, izibambo kufanele zifike nje emakhwapheni.
Njengoba amakhono kanye nokuqina komuntu kuthuthuka, intambo ingafinyezwa.
Intambo emfushane iphenduka ngokushesha, okuphoqelela ukweqa okwengeziwe.
Technique
Ukulandela inqubo efanele kuzoqinisekisa ukujima okuphephile nokusebenza kahle.
Qala kancane.
Ifomu elifanele lokugxuma ligcina amahlombe ekhululekile, izindololwane zingene, futhi zigobile kancane.
Kufanele kube nokunyakaza okumbalwa komzimba okuphezulu.
Iningi lamandla okujika nokunyakaza kuvela ezihlakaleni, hhayi ezingalweni.
Ngesikhathi sokugxuma, gcina amadolo egobile kancane.
Gcwalisa kancane.
Izinyawo kufanele zishiye phansi ngokwanele ukuvumela intambo ukuba idlule.
Hlala kancane emabholeni ezinyawo ukugwema ukulimala kwamadolo.
Akunconywa ukugxumela phezulu kanye/noma ukuhlala kanzima.
Gxumela endaweni ebushelelezi futhi engenazo izithiyo.
Kunconywa ukhuni, inkundla yezemidlalo, noma umata owenziwe ngerabha.
Ukuzifudumeza
Ngaphambi kokuqala ukweqa intambo, yenza ukukhanya, imizuzu emi-5 ukuya kweyi-10 ukufudumala.
Lokhu kungahlanganisa ukuhamba noma ukugijima endaweni, noma ukugxuma okuhamba kancane.
Khulisa Isikhathi Nomfutho Kancane Kancane
Ukuvivinya umzimba kungaba okushubile futhi okusezingeni eliphezulu.
Qala kancane kancane futhi wandise kancane kancane.
Umuntu angase azame amasethi amathathu emizuzwana engama-30 ekupheleni kokujima okujwayelekile kweviki lokuqala.
Ngokuya ngezinga lokufaneleka, abantu bangangezwa lutho noma ubuhlungu obuncane emisipha yethole.
Lokhu kungasiza ekunqumeni ukuthi kungakanani okumele kwenziwe ku-jump rope session elandelayo.
Khulisa kancane kancane inani lamasethi, noma ubude besikhathi, emasontweni ambalwa kuze kube yilapho umzimba ukwazi ukuhamba cishe imizuzu eyishumi yokugxuma okuqhubekayo.
Enye indlela iwukuba ugxume ngemva kwesethi ngayinye yokuphakamisa izinsimbi noma omunye umsebenzi wokujikeleza - njengokwengeza ukugxuma imizuzwana engama-30 ukuya kwangu-90 phakathi kwamasethi okuzivocavoca.
Yelula Ngemva
Isampula Ukujima
Kunezinhlobonhlobo zokujima. Nazi ezimbalwa:
Eqa izinyawo ezimbili
Lokhu kugxuma okuyisisekelo.
Zombili izinyawo ziyaphakama kancane zisuka phansi futhi zihlale ndawonye.
Ukweqa unyawo okunye
Lokhu kusebenzisa isinyathelo sokweqa.
Lokhu kuvumela ukuhlala ngokugqama kakhulu ngonyawo olulodwa ngemva kokuphonswa ngakunye.
Isinyathelo sokugijima
Ukugijima kancane kuhlanganiswa ngenkathi ugxuma.
Isinyathelo esiphezulu
Ijubane elimaphakathi elinokuphakama okuphezulu kwedolo kwenyusa ukuqina.
I-Rope jumping iyisengezo esihle ekuqeqesheni isikhawu noma esimisweni sokuqeqeshwa okuphambanayo esidala ukujima okusebenzayo komzimba wonke okuhlanganisa kokubili ukukhuthazela kwenhliziyo amandla emisipha .
Ukunqoba Ukulimala kwe-ACL
VIDEO
Okubhekwayo
Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Ukuqeqeshwa Kwentambo Ye-Jump: Ibhalansi kanye Nokuxhumana Kwezimoto Kubadlali Bebhola Lezinyawo Abangakabi Nabo. Ijenali yesayensi yezemidlalo nemithi, 14(4), 792–798.
Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Ukwakheka Nokusebenza Kwe-Vascular Ezinganeni Nasentsheni: Imuphi Umthelela Umsebenzi Womzimba, Ubuqemane Okuhlobene Nempilo, Nokuzivocavoca Unawo?. Imingcele kudokotela wezingane, 8, 103. doi.org/10.3389/fped.2020.00103
U-Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Imithelela yokuqeqeshwa kwentambo noma intambo enesisindo sokweqa emandleni, ukusebenzelana kanye nokutholwa ngokufanele kubadlali be-volleyball besifazane abasebancane. Ijenali yemithi yezemidlalo nokuqina komzimba, 51(2), 211–219.
Van Hooren, B., & Peake, JM (2018). Ingabe Sidinga Ukuphumula Ngemva Kokuzivocavoca? Ukubuyekezwa Okulandisayo Kwemithelela Yengqondo kanye Nemiphumela Yokusebenza, Ukulimala kanye Nempendulo Eguquguqukayo Yesikhathi Eside. Umuthi wezemidlalo (Auckland, NZ), 48(7), 1575-1595. doi.org/10.1007/s40279-018-0916-2
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Ingabe ukungeza ukuqeqeshwa kokumelana ne-calisthenics esimisweni sokufaneleka kunganikeza izinzuzo zezempilo njengokuvumelana nezimo, ibhalansi, nokuxhumana?
I-Calisthenics Resistance Training
Ukuqeqeshwa kokumelana ne-Calisthenics akudingi okokusebenza, kungenziwa ngesikhala esincane, futhi kuyindlela enhle yokuthola ukusha okusheshayo.
Bawuhlobo lwe ukuqeqeshwa ukumelana usebenzisa siqu isisindo somzimba wakho esinomthelela omncane, okwenza ufinyeleleke kubantu babo bonke ubudala namazinga okufaneleka.
Basiza ngempumelelo ukwakha ukushesha, nempilo yenhliziyo nemithambo yegazi, futhi bathuthukise ibhalansi, ukusebenzisana, kanye nokuguquguquka.
Izinzuzo
Amandla Emisipha
Ngenxa yokuthi ama-calisthenics avumelana kalula nezimo kunoma yiliphi izinga lokufaneleka, adinga okokusebenza okuncane noma awakho nhlobo, futhi alungele abasaqalayo nabathanda ukuvivinya umzimba abanolwazi kuwukujima okumangalisayo komzimba ogcwele kanye nendlela enhle kakhulu yokwakha amandla nemisipha. Ucwaningo lusekela ukuthi ukuqeqeshwa kokumelana ne-calisthenics kungathuthukisa amandla emisipha ngezindlela ezihlukahlukene.
Olunye ucwaningo lwathola ukuthi amasonto ayisishiyagalombili we-calisthenics awagcini nje ngokuthuthukisa indlela yokuma nesisindo somzimba/i-BMI kodwa angaba nomthelela wamandla, ngisho nokuzivocavoca okungenziwanga njalo. (Thomas E, et al., 2017 )
Phakathi nesifundo, elinye iqembu lenza i-calisthenics kanti elinye lagcina isimiso sokuqeqesha esivamile.
Abacwaningi bathola ukuthi iqembu elenza i-calisthenics landa ukuphindaphinda kokuzivocavoca okungafakiwe.
Iqembu elaqhubeka nesimiso salo sokuqeqesha elivamile alizange lithuthuke kulokho elalingakwenza ngaphambi kwesifundo samasonto ayisishiyagalombili. (Thomas E, et al., 2017 )
Ukufaneleka Kwenhliziyo
Ukubamba iqhaza okuvamile ekuqeqesheni ukumelana ne-calisthenic kungaholela ekuthuthukiseni impilo yenhliziyo nemithambo yegazi, okuhlanganisa ukukhuthazela okwandisiwe kanye nenhliziyo enempilo.
Ukuzivocavoca okuthile kwe-calisthenic, njengama-burpee nabaqwali bezintaba, ukunyakaza okunamandla okungakhuphula izinga lokushaya kwenhliziyo nokujikeleza kwegazi kusuka nje ukunyakaza.
Ukwenza kancane kancane lezi zivivinyo ngesivinini esisheshayo, ucwaningo lubonisa ukuthi kungenzeka bathole izinzuzo ezifanayo zenhliziyo nemithambo yegazi kusukela ekugijimeni kwesikhashana noma ku-treadmill. (Bellissimo GF, et al., 2022 ) - ((Lavie CJ, et al., 2015 )
Ibhalansi, Ukudidiyela, Nokuvumelana nezimo
Ukunyakaza kudinga uhla olugcwele lokunyakaza olunwebeka futhi luqinise imisipha, ama-tendon, nama-ligaments.
Lezi zivivinyo zingasiza ukunciphisa ingozi yokulimala futhi zenze imisebenzi yomzimba yansuku zonke ibe lula ngaphandle kokuzikhandla ngokweqile.
Ukufaka ukuqeqeshwa kokumelana ne-calisthenics njalo kungasiza ekuthuthukiseni ukuma, ukulinganisela, nokuguquguquka, kuye ngokuthi yiziphi izivivinyo ezinconywayo.
Ukuzivocavoca okufana nokuzelula, amaphaphu, nama-squats kusiza ukuthuthukisa ukuguquguquka nokuhamba.
Ukuzivocavoca okufana nama-squats omlenze owodwa kanye nokusunduza kwengalo eyodwa kungasebenza ibhalansi, ukusebenzelana, kanye nokutholwa ngokufanele komzimba.
Mental Health
Ukuzivocavoca, ngokuvamile, kuyaziwa ukuthuthukisa isimo sengqondo, ukunciphisa ukucindezeleka, nokuthuthukisa inhlalakahle jikelele.
Ukuqeqeshwa kokumelana ne-Calistheni kungaba nemithelela eyengeziwe enhlalakahleni yengqondo.
Isibonelo, isiyalo nokugxila okudingekayo ukuze wenze ukunyakaza kungasiza ukugxilisa ingqondo nokucaca kwengqondo.
Ucwaningo olulodwa lwathola ukuthi i-calisthenics inganciphisa ukwehla kwengqondo futhi ingase ibe usizo ekuvimbeleni ukuwohloka komqondo. (U-Osuka Y, et al., 2020 )
Olunye ucwaningo lwathola ukuthi ama-calisthenics asiza inhlalakahle yengqondo kubantu abanezifo ezinjenge-ankylosing spondylitis kanye ne-multiple sclerosis. (Taspinar O, et al., 2015 )
izinhlobo
Ukuzivocavoca umzimba okusebenzisa isisindo somzimba womuntu njengokumelana kuyisisekelo. Izibonelo ezijwayelekile zihlanganisa ama-push-ups, ama-squats, namaphaphu. Uhlolojikelele lwezinye zezinhlobo zokuzivocavoca.
Ukudonsa
Lezi zivivinyo zigxile ekuqeqesheni imisipha yokudonsa ukunyakaza, okuhlanganisa ingemuva, amahlombe, nezingalo.
Izibonelo zifaka ukudonsa phezulu, ama-chin-ups, nemigqa.
Ukuhudula
Lezi zivivinyo zigxile ekuqeqesheni imisipha yokunyakaza ukunyakaza, njengesifuba, amahlombe, ne-triceps.
Izibonelo zifaka ama-dip, ama-push-ups, nama-handstand push-ups.
Core
Izivivinyo ezisemqoka zigxile ekuqeqesheni i imisipha yesisu nephansi emuva , abanesibopho sokugcina ukuzinza nokulinganisela.
Izibonelo zokuzivocavoca okuyisisekelo zihlanganisa amapulangwe, ukuhlala phansi, nokuphakamisa umlenze.
Umlenze Owodwa
Ukuzivocavoca komlenze owodwa kugxile ekuqeqesheni umlenze owodwa ngesikhathi.
Lezi ziqondise imisipha yemilenze, okhalweni, neyomgogodla.
Izibonelo zokuzivocavoca komlenze owodwa zifaka ukusquats komlenze owodwa, amaphaphu, kanye nokwenyuka.
I-Plyometric
Ukuqeqeshwa kokumelana ne-Calisthenics kugxile ekunyakazeni kweziqhumane ezinamandla.
Ukuzivocavoca kwe-Plyometric inselele imisipha ukuthi isebenze ngokushesha futhi ngamandla.
Izibonelo zihlanganisa ama-jump squats, ama-push-ups, kanye nokweqa ibhokisi.
Ukuqalisa
Qala ngokuqinisekisa ukuthi i-calisthenics iyindlela efanelekile yokuzivocavoca, ikakhulukazi uma usaqala noma unezimo zezokwelapha ezivele zikhona.
Uma ususuliwe ukuzivocavoca qala ngokunyakaza okujwayelekile okungenziwa ngendlela efanele.
Ama-pushup, ama-squats esisindo somzimba, amapulangwe, amaphaphu, nokunye ukunyakaza okuyisisekelo kuyindawo enhle yokuqala.
Qiniseka ukuthi uyazifudumeza ngokunyakaza okulula nokulula okulingisa ukunyakaza kokujima.
Hlela ukusebenza ingxenye ngayinye yomzimba ngesikhathi sokujima.
Zama okungenani ukujima okubili ngeviki.
Kunconywa ukuhlukanisa amaphethini okunyakaza.
Ama-Reps angabalwa noma asethe isibali sikhathi ukuze ushintshe izivivinyo njalo ngeminithi. Lokhu kubizwa Isitayela se-EMOM noma yonke iminithi ngomzuzu.
Khetha izivivinyo ezine kuya kwemihlanu eziqondise ezindaweni ezahlukahlukene.
Ngokwesibonelo, ama-sit-ups angenziwa kumgogodla, amaphaphu e-glutes namathanga, amapulangwe angenziwa emahlombe nasenkabeni, kanye nojack jumping noma intambo yokugxuma yenhliziyo .
Ukuqeqeshwa kokumelana ne-Calistheni kuguquleka kalula futhi kungalungiswa ngokwezidingo zomuntu ngamunye.
Amandla amakhulu
VIDEO
Okubhekwayo
Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). Imiphumela yokungenelela kokuqeqeshwa kwe-calisthenics ekumeni, amandla, nokwakheka komzimba. I-Isokinetics kanye nesayensi yokuzivocavoca, 25(3), 215-222.
Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Izimpendulo Ezibukhali Zokusebenza Komzimba Nezokubona Phakathi Kwesisindo Somzimba kanye Ne-Treadmill Egijima Ukuzivocavoca Okunamandla Okukhulu. Imingcele kuPhysiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Izinhlobo Zokuzivocavoca kanye Nengozi Yokuthuthukisa Ukwehla Kwengqondo Kwabesifazane Abadala: Isifundo Esizayo. Ijenali yesifo i-Alzheimer's: JAD, 77(4), 1733-1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Imiphumela yengqondo yokuzivocavoca kwe-calisthenic ezifweni ze-neuroinflammatory kanye ne-rheumatic. I-Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
U-Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Imithelela Yokugijima Ezifweni Ezingamahlalakhona kanye Nezifo Zenhliziyo Nezibangela Zonke. I-Mayo Clinic Proceedings, 90 (11), 1541-1552. doi.org/10.1016/j.mayocp.2015.08.001
by UDkt Alex Jimenez Ukushesha nokushesha , Ukuhamba Nezimo
Ububanzi bokunyakaza - I-ROM ikala ukunyakaza okuzungeze ilungu noma ingxenye yomzimba. Lapho welula noma uhambisa izingxenye ezithile zomzimba, njengesisipha noma ilunga, ububanzi bokunyakaza buwuhambo olukude kangakanani. Abantu abanebanga elilinganiselwe lokunyakaza abakwazi ukuhambisa ingxenye ethile yomzimba noma ilunga ngebanga elivamile. Izilinganiso zihlukile kuwo wonke umuntu, kodwa kunezinhlanga okufanele umuntu akwazi ukuzifinyelela ukuze enze umsebenzi ofanele. Ithimba le-Injury Medical Chiropractic kanye ne-Functional Medicine lingabhekana nezinkinga/izinkinga nge-ROM ngohlelo lokwelapha lomuntu siqu ukuze kudambiswe izimpawu nokubuyisela ukuhamba nokuvumelana nezimo. .
Thuthukisa Ibanga Lokunyakaza
Amalunga angaphezu kuka-250 emzimbeni asuka enwetshiwe aye ekuguquguqukeni futhi anesibopho sakho konke ukunyakaza komzimba. Lezi zihlanganisa amaqakala, izinqulu, izindololwane, amadolo namahlombe. Ukuqina ezinqulwini nasemaqakaleni kunganciphisa i-ROM lapho uphakamisa into, kunciphise ikhono lemisipha. Amandla efomu namandla ayancipha futhi ahlushwa i-ROM enganele. Lapho ifomu nokuma kusengozini, ubuhlungu nokulimala kungabangela. Kunezizathu eziningi zokuthi kungani lokhu kungenzeka, okuhlanganisa:
Imisipha eqinile futhi eqinile.
Ukuzama ukusebenzisa le misipha kungenza isimo sibe sibi, kunciphise iROM ngokuqhubekayo.
I-ROM elinganiselwe ngemuva, intamo, noma amahlombe ingase ibe ngenxa yokuthi umzimba awuhambisani nemvelo.
Ukunyakaza okuphindaphindayo, ukulimala, nokuguga kwansuku zonke kungashintsha ukuqondanisa kahle futhi kukhawulele ukunyakaza.
Ukuvuvukala nokuvuvukala emalungeni.
Izimpawu zobuhlungu ezidala izinkinga zokuhamba.
Ukuphazamiseka kwamalunga.
Lezi zimpawu zingavela:
Ukulimala
Izifo
Izimo ezifana ne-arthritis, ubuchopho, izinzwa, kanye/noma ukuphazamiseka kwemisipha.
Ukwehliswa kwebanga okumaphakathi kuya kokulingene kungase kubangelwe indlela yokuphila yokuhlala unganyakazi noma ukungasebenzi komzimba okwanele.
Ukuphila Kwansuku zonke
Ukuncipha kwebanga lokunyakaza nokungahambi kahle kungavimbela umzimba ekuphakamiseni izinto, ukusebenza komsebenzi, kanye nemisebenzi yasendlini. Ikhono elinempilo elingokomzimba yilo elinquma ukuguga okuzimele kanye nokusebenza kahle.
Ukubuyisela uhla olunempilo lokunyakaza kungathuthukisa ukusebenza komzimba phakathi nomsebenzi, ekhaya, kanye nemisebenzi yezemidlalo.
Uhla oluthuthukisiwe lokunyakaza luvumela imisipha ethintekile ukuthi isebenze isikhathi eside, yakhe amandla futhi ikhulule ukungezwani.
Umsipha oqinile okwazi ukufinyela ngokuphumelelayo ngokusebenzisa izigaba ezinkulu uvimbela futhi unciphise ingozi yokulimala.
Ukubuyiselwa Kwe-Chiropractic
Ukunakekelwa kwe-Chiropractic kungalungisa kabusha umzimba futhi kuthuthukise ububanzi bokunyakaza kumazinga alungile.
I-Massage yokwelapha kanye ne-Percussive
Ukwelashwa kwe-massage kuzokhulula ukuqina, kugcine imisipha ikhululekile, futhi kwandise ukujikeleza.
Lokhu kulungiselela umzimba ukulungiswa kwe-chiropractic kanye nokuwohloka komgogodla.
Ukuwohloka nokulungiswa
Imishini engahlinzeki ukucindezela ilungisa kabusha umzimba esimweni esivumelanayo.
Ukulungiswa kwe-Chiropractic kuzosetha kabusha noma yikuphi ukungahambi kahle, ukubuyisela ukuguquguquka nokuhamba.
Exercises
I-chiropractor izohlinzeka ngokuzivocavoca kohlobo lokwelapha ngokomzimba kanye nokwelula ukuze kuhlanganiswe amalunga.
Ukuzivocavoca okuhlosiwe nokwelula kuzosiza ukugcina ukulungiswa nokuqinisa umzimba ukuvimbela i-ROM ibe yimbi kanye nokulimala kwesikhathi esizayo.
Izimfihlo Zempilo Ekahle
VIDEO
Okubhekwayo
Behm, David G et al. "Imiphumela emibi yokwelula kwemisipha ekusebenzeni komzimba, uhla lokunyakaza, kanye nesigameko sokulimala kubantu abanempilo enempilo: ukubuyekezwa okuhlelekile." I-Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, LB et al. "Ukwelashwa okubhaliwe kokuphathwa kobuhlungu kanye nohlu olulinganiselwe lokunyakaza ezifundweni ezinezimpawu nezimpawu ze-temporomandibular disorder: ukubuyekezwa okuhlelekile kwezilingo ezilawulwa ngokungahleliwe." Ijenali ye-oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
UFishman, u-Loren M. "I-Yoga ne-Bone Health." Ubuhlengikazi bamathambo vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
Lea, RD, kanye no-JJ Gerhardt. "Izilinganiso zebanga lokunyakaza." I-Journal of Bone kanye nokuhlinzwa ngokuhlanganyela. Umqulu waseMelika vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. "Ubudlelwano Phakathi Kwe-Typology Yokunwebeka Nobude Besikhathi Sokunweba: Imithelela Ebangeni Lokunyakaza." Ijenali yamazwe ngamazwe yemithi yezemidlalo vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
by UDkt Alex Jimenez Ukushesha nokushesha , Care Spine
Izicubu zomzimba eziwumgogodla zisetshenziselwa ukuzinza, ukulinganisa, ukuphakamisa, ukusunduza, ukudonsa, nokunyakaza. Ukubandakanya imisipha ewumgogodla kusho ukuqiniswa nokuqinisa imisipha yesisu, okuhlanganisa i-latissimus dorsi/lats, imisipha ye-paraspinal , i-gluteus maximus/glutes, ne-trapezius/traps. Uma uhlanganyela, imisipha ye-trunk isiza ukugcina ukuzinza komgogodla, ukusekela umgogodla kanye ne-pelvis lapho uhlezi futhi uphumule izikhundla nangesikhathi sokunyakaza okunamandla, futhi usize ukuvimbela ukulimala.
Ukuhlanganyela I-Core
Ukuze ukwazi ukubandakanya umnyombo, abantu kufanele baqonde ukuthi uyini umnyombo. Imisipha ebaluleke kakhulu yokubandakanya umgogodla ihlanganisa: Le misipha ihilelekile njalo lapho umzimba uphefumula futhi uphuma, ekulawuleni ukuma, futhi lapho usebenzisa indlu yokugezela, iqala futhi imise inqubo.
I-Rectus Abdominis
I-rectus abdominis muscle inesibopho se-six-pack.
Kungumsipha omude, oyisicaba osuka ethanjeni le-pubic uye elumbanjeni lwesithupha nolwesikhombisa.
I-rectus abdominis inesibopho ngokuyinhloko sokugoba umgogodla.
Ama-Oblique angaphandle
Lezi yimisipha ezinhlangothini zombili ze-rectus abdominis.
Okwangaphandle oblique vumela i-torso ukuthi iphenduke, igobe eceleni, iguqule umgogodla, futhi icindezele isisu.
I-Oblique yangaphakathi
Ama-oblique angaphakathi alele ngaphansi kwama-oblique angaphandle.
Basebenza nama-oblique angaphandle emisebenzini efanayo.
I-Abdominis eguquguqukayo
Lona ungqimba olujulile lomsipha esiswini.
Igoqa ngokuphelele i-torso futhi isuka ezimbanjeni iye esinqeni.
I-abdominis eguquguqukayo ayinasibopho sokunyakaza komgogodla noma inqulu kodwa ukusimamisa umgogodla, ukucindezela izitho, nokusekela udonga lwesisu.
ULatissimus Dorsi
Ngokuvamile eyaziwa ngokuthi ama-lats, le misipha igijima nhlangothi zombili zomgogodla ukusuka ngezansi nje kwamahlombe kuya okhalweni.
Ama-lats asiza ukuzinzisa emuva, ikakhulukazi lapho enweba amahlombe.
Ziphinde zibe nomthelela emandleni omzimba lapho usonteka ukusuka kolunye kuya kolunye.
I-Erector Spinae
Imisipha ye-erector spinae ihlangothini ngalunye lomgogodla futhi inweba phansi ngemuva.
Le misipha inomthwalo wemfanelo wokwelula nokuzungeza ukunyakaza okungemuva nokuya eceleni.
Lezi zibhekwa njengemisipha ye-postural futhi cishe zisebenza njalo.
Okungafanele Ukwenze
Abantu bafunda emaphutheni, angenza ukufunda ukuthi ungabandakanya kanjani umnyombo kube lula ngokuqonda okungafanele ukwenze. Izibonelo ezijwayelekile zokwehluleka noma ukungahlanganisi umnyombo ngendlela efanele.
Umhlane uyaxega uma uhlezi - umzimba ongaphezulu awunawo amandla nokuzinza.
Lapho ugoba, isisu siphumela ngaphandle.
Ukugwedla noma ukuncika kude nohlangothi olulodwa lapho uhamba - ukungabi namandla okuphansi komzimba kubangela izinkinga zokulinganisela nokuzinza.
Isisu esingaphansi kanye nomhlane kunezimpawu zokungakhululeki nezinhlungu.
Training
Ukubandakanya umnyombo kunciphisa ithuba lokuthola ukulimala ekhaya, emsebenzini, noma ukuzivocavoca futhi kungasiza ngobuhlungu obungapheli beqolo. Kwakha imisipha ezinzile ezungeze umgogodla ogcina i-vertebrae ekuguquguqukeni ngokweqile, ukunwebeka ngokweqile, nokugoba kude kakhulu ohlangothini olulodwa. Ukubandakanya imisipha ewumgogodla kungasho izinto ezahlukene, kuye ngokuthi yini ezama ukuzuzwa.
Isibonelo, uma wenza umsebenzi wokugoba, izicubu ezidingekayo, nokuhleleka kwazo kuyahluka lapho uzama ukugcina ibhalansi ngenkathi umile emlenzeni owodwa. Izicubu ezithintekayo zizohluka ekuhambeni kwazo kuye ngokuthi umuntu ungubani:
Ukuzama ukunyakazisa umgogodla noma ukuwusimamisa.
Ukusunduza noma ukudonsa isisindo.
Ukuma, ukuhlala, noma ukucambalala.
Ngomongo oqinile futhi osebenzayo, inhloso wukukwazi ukubandakanya umongo kunoma yisiphi isimo. Ukubandakanya umnyombo kungaba yinselele, kodwa ngokuqeqeshwa nokuzilolonga, umzimba uba namandla. Zijwayeze ukubandakanya okubalulekile kuyo yonke imisebenzi yansuku zonke ehlanganisa.
Ukuqinisa umgogodla ngenkathi umile, uhlezi endaweni yokusebenza noma ideski, futhi uhamba.
Imisebenzi yansuku zonke, njengokuthola okuthile eshalofini eliphezulu, ukuthenga igrosa, nokuthatha izitebhisi.
I-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic ingakha uhlelo lomuntu siqu lokubhekana nezinkinga ze-musculoskeletal, ukuqeqeshwa okuyisisekelo, ukuvivinya umzimba okuhlosiwe, ukwelula, ukudla okunomsoco, ukubhucunga umzimba, kanye nokulungiswa ukuze umzimba uthole impilo engcono futhi ugcine impilo.
Isixazululo Sokungahlinzeki
VIDEO
Okubhekwayo
Eickmeyer, Sarah M. "Anatomy and Physiology of the Pelvic Floor." IPhysical Medicine kanye nemitholampilo yokuvuselela yaseNyakatho Melika vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003
Lawson, Samantha, kanye no-Ashley Sacks. "I-Pelvic Floor Physical Therapy kanye Nokukhuthaza Impilo Yabesifazane." Ijenali yeMidwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736
Seaman, Austin P et al. "Ukwakha Isikhungo Sempilo Yomgogodla Wesisu: Ukubaluleka Kwendlela Yokuhlanganisa Imikhakha Ehlukahlukene." Ijenali yokuhlinzwa kwamathumbu: iphephabhuku elisemthethweni le-Society for Surgery of the Alimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5
Vining, Robert, et al. "Imiphumela Yokunakekelwa Kwe-Chiropractic Emandleni, Ibhalansi, Nokukhuthazela Kubasebenzi Bezempi Base-US Abasebenzayo Abanobuhlungu Obuphansi Basemuva: Isivivinyo Esilawulwa Ngokungahleliwe." Ijenali Yemithi Ehlukile Neyokuhambisana (New York, NY) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107
Weis, Carol Ann, et al. "Ukunakekelwa Kwe-Chiropractic Kubantu Abadala Abanokukhulelwa Okuhlobene Ne-Low Back, I-Pelvic Girdle Pain, noma Ubuhlungu Obuhlangene: Ukubuyekezwa Okuhlelekile." Ijenali ye-Manipulative and physiological Therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005
Zachovajeviene, B et al. "Umthelela we-diaphragm nokuqeqeshwa kwemisipha yesisu emandleni nokukhuthazela phansi kwe-pelvic: imiphumela yesivivinyo esingahleliwe." Imibiko Yesayensi vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4
by UDkt Alex Jimenez Ukushesha nokushesha , Amandla Namandla
Ukuhamba ngebhayisikili ezintabeni nomzila kuyindlela ejabulisayo yokuzivocavoca. Ukuhamba ngebhayisikili ezintabeni kudinga amandla aphelele omzimba/awumongo, amandla okuqhuma, ibhalansi, ukubekezela, nokuba bukhali ukuze uqondise ibhayisikili, ukwakha isivinini, nokumunca amaqhubu kanye nesimo sezwe. Kodwa futhi kusho ukuthi imisipha ethile isetshenziswa ngokweqile, okubangela ukugcwala ngokweqile emzimbeni okungaholela ezinkingeni nezimo ze-musculoskeletal. Amandla, inhliziyo nemithambo yegazi, nokulingana kungazuza ukuqeqeshwa kokuhamba ngebhayisikili ezintabeni ukuze usebenze kangcono, ukugibela okuphephile nokuzethemba kakhudlwana, nokugwema ukulimala.
Ukuqeqeshwa Kwamabhayisikili Asezintabeni
Izinzuzo ezimbalwa zokuqeqeshwa yilezi:
Ukwandisa ukuminyana kwamathambo.
Ukuthuthukisa impilo ehlangene.
Ukulungisa ukungalingani nokuma okungenampilo.
Ukwehla kwesisindo.
Ukuvimbela ukuguga kokulahlekelwa kwemisipha.
Ukugcina ukuma komzimba okugxile ebhayisikilini kudinga amandla ayisisekelo ukwenza ukunyakaza lapho uhambisa umzimba emuva naphambili, uhlangothi ukuya ohlangothini, futhi uphushele phezulu naphansi lapho kuvela izithiyo ezahlukene. Inhloso yokuzivocavoca ukusebenza kwezitho zomzimba ezahlukahlukene kanyekanye futhi ngokudayagonali, njengokunyakaza okusetshenziswa ebhayisikilini.
Uhlolojikelele Olujwayelekile Lokuqeqeshwa Kwebhayisikili Entabeni
Yakha amandla - Khomba ama-quads, ama-hamstrings, nemisipha yesisu ukuze unikeze amandla ama-pedaling strokes.Khulisa ukukhuthazela - Gwema ukusheshe ukhathale ngenxa yemilenze ebuthakathaka nokusebenza kahle kwe-aerobic.Thuthukisa amakhono ebhayisikili lezintaba - Hamba ngokushesha nangempumelelo ngokwengeziwe ngokuthuthukisa ukuphatha ibhayisikili namakhono obuchwepheshe.
Isibonelo Isonto Lokuqeqesha
Isimo sezwe sinquma ukushuba, kodwa izimiso eziyisisekelo ezifanayo ziyasebenza ekuqeqesheni ukugibela ibhayisikili ezintabeni njengeminye imidlalo ye-endurance. Nasi isibonelo sokuqeqeshwa kosaqalayo esingalungiselelwa izidingo zomgibeli:
UMsombuluko
Ukwelula nokuqeqesha imisipha ukuze ikhululeke kuvimbela ukuqina noma ukuminyana phakathi nokugibela.
NgoLwesibili
Oqalayo amagquma amancane umzila ride.
Amagquma ayalingana Ukuqeqeshwa kwe-HIIT .
Phila emafulethini nasekwehleni.
NgoLwesithathu
Ukukhanya, ukugibela okufushane.
Gxila kumasu oku-pedaling kanye/noma uku-drill amakhona.
NgoLwesine
Umzila womzila wobude obumaphakathi ugibela emagqumeni ayisicaba.
Igcine ijubane lokuxoxa futhi ujabulele imizila.
Friday
Usuku lokubuyisela.
Ukwelula, ukubhucunga, nokugoqa igwebu.
Saturday
Uhambo olude.
Hamba ngejubane lokuxoxa futhi ujabule.
Ungavumeli inqubo yehluleke lapho umzimba uqala ukukhathala.
Sunday
Uhambo lwendlela yobude obumaphakathi.
Hamba ngejubane lokukhuluma.
Amakhono Ayisisekelo
Ukuzijwayeza amakhono obuchwepheshe kuzolungiselela eqala abagibeli bezintaba ukuze uphumelele. Nawa amakhono ambalwa ayisisekelo ukuze uqalise:
Ikhona
Ukugibela umabhebhana kusho ukwenza amajika aqinile.
Ikhona kuyikhono elibucayi okungafanele liyeke ukujwayezwa futhi lithuthukiswe.
I-Cornering Drills
Khetha ikhona kumzila wendawo bese ugibela kuyo uze ube yingcweti.
Gxila ekugibeleni kahle ekhoneni, futhi isivinini sizokhiqiza.
Njengoba ukuzethemba kwakha emakhoneni, yenza okufanayo ngakolunye uhlangothi.
Lungisani
Gibela uye emaphethelweni angaphandle uma usondela ejikeni.
Qala ukujika ngaphambi nje kwephoyinti elicijile ekhoneni.
Namathela endaweni ekude kakhulu ekhoneni lapho ugibela uphuma ekhoneni.
Brake Ngaphambi Kwekhona
Ukubhuleka ekhoneni kungabangela ukuthi amathayi angalawuleki, okudale ingozi yokushelela nokuwa.
Bheka ejikeni njengoba ibhayisikili lilandela lapho amehlo abheke khona.
Ungagqolozeli isondo langaphambili, okungaholela engozini yokuwa noma ukuphephuka.
Ekugcineni, abagibeli bangakwazi ukuphatha le ndlela, kodwa ithuthuke kakhulu kwabaqalayo.
I-Smooth Ride
Abaqalayo bangamangala ukuthi mangakanani amabhayisikili ezindawo angagibela adlule. Imishini yesimanje yokumiswa kwamabhayisikili asezintabeni kanye nezinhlelo zamathayi angakwazi ukuyiphatha. Nokho, ukusebenzisa indlela efanele kubalulekile ukuze udlule noma uzungeze izithiyo futhi ugweme ukuphahlazeka.
Hlala wazi ngokuzungezile.
Gcina umzimba ukhululekile lapho usondelana nezithiyo.
Nquma ukuthi ungasinqoba kanjani isithiyo - gibela phezu, qhumisa amasondo, gxuma, noma ugibele uzungeza.
Gcina ukuzethemba.
Lapho ugibela phezu kwesithiyo, gcina ibhalansi elinganayo kumaphedali futhi ugcine izinqe zisuka kancane kwisihlalo.
Gcina izingalo nemilenze kuxege futhi uvumele umzimba ubambe ukushaqeka kwesithiyo.
Themba ukumiswa kanye namathayi.
Qinisekisa ukuthi ijubane elanele liyakhiqizwa ukuze lidlule phezu kwalo nokuthi ngeke livimbe ibhayisikili futhi libangele ukuwa.
Ezinye izindawo ezimahhadlahhadla zingadinga amandla engeziwe ukuze libambe ibhayisikili linganyakazi.
Amabhuleki
Asikho isidingo sokukhama izibambo zamabhuleki ngamandla amakhulu.
Ukubhuleka okwedlulele, ikakhulukazi ngaphambili, kungase kuholele ekuphepheni noma ekuphahlazekeni.
Amabhuleki enziwa ukuthi ame ngamandla amancane.
Abaqalayo banconywa ukuthi bafunde ukusebenzisa ukuthinta okulula lapho ubhuleka.
Ukuthuthukiswa kuzolandela ngeseshini ngayinye yokugibela.
Foundation
VIDEO
Okubhekwayo
U-Arriel, uRhaí André, nabanye. "Imibono Yamanje Ye-Cross-Country Mountain Biking: I-Physiological and Mechanical Aspects, Evolution of Bikes, Izingozi, Nokulimala." Ijenali yamazwe ngamazwe yocwaningo lwezemvelo kanye nempilo yomphakathi vol. 19,19 12552. 1 Okthoba 2022, doi:10.3390/ijerph191912552
Inoue, Allan, et al. "Imiphumela ye-Sprint Versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: Isivivinyo Esilawulwa Ngokungahleliwe." PloS ivolumu eyodwa. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, kanye noRonald P Pfeiffer. "Ukulimala kwebhayisikili entabeni: isibuyekezo." Umuthi wezemidlalo (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, JM, and M Zabala. "I-Road Cycling kanye ne-Mountain Biking Khiqiza Ukuguquguquka ku-Spine and Hamstring Extensibility." Ijenali yamazwe ngamazwe yemithi yezemidlalo vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. “Umsoco womjaho wokuzidela.” Umuthi wezemidlalo (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
