ClickCease
+ 1-915-850-0900 spinedoctors@gmail.com
Select Page

Mphamvu & Kuthamanga

Gulu la Akatswiri a Spine: Agility & liwiro ndizofunikira kwa othamanga ndi anthu omwe amachita masewera olimbitsa thupi komanso masewera. Anthu awa nthawi zambiri amadalira maluso awa kuti awonjezere ntchito yawo yonse. Mwamsanga komanso mwachisomo, luso lamalingaliro ndi thupi nthawi zambiri limakhala chinthu chofunikira kwambiri pothana ndi zovuta zokhudzana ndi masewera enaake amunthuyo. Chinsinsi cha kuwongolera luso ndikuchepetsa kutayika kwa liwiro polozera pakati pa mphamvu yokoka ya thupi.

Kuwongolera kofulumira komwe kumasintha njira yakutsogolo, kumbuyo, choyimirira, komanso kumbuyo kumathandizira kusintha anthu pophunzitsa thupi lanu kuti lisinthe mwachangu. Dr. Alex Jimenez akufotokoza maulendo osiyanasiyana ndi machitidwe omwe amagwiritsidwa ntchito kuti apititse patsogolo mphamvu ndi liwiro panthawi yonse yomwe amasonkhanitsa nkhani zake, akuyang'ana kwambiri za ubwino wa kulimbitsa thupi ndi kuvulala kwa apo ndi apo kapena mikhalidwe yomwe imabwera chifukwa cha kupsinjika maganizo.

Limbikitsani Njira Yanu Yopumira Kuti Mukhale Olimba Kwambiri

Limbikitsani Njira Yanu Yopumira Kuti Mukhale Olimba Kwambiri

by | Mphamvu & Kuthamanga, Fitness

Kodi kukonza kapumidwe kangathandize kukhala olimba komanso kukhala ndi thanzi labwino kwa anthu omwe amayenda kukachita masewera olimbitsa thupi?

Limbikitsani Njira Yanu Yopumira Kuti Mukhale Olimba Kwambiri

Kupititsa patsogolo Kupuma ndi Kuyenda

Kuchita masewera olimbitsa thupi ndi mphindi yomwe kupuma kumatha kufulumizitsa komanso kukhala wotopa ngati sikunachite bwino. Pali njira yoyenera yopumira pochita masewera olimbitsa thupi, makamaka poyenda kapena kuyenda mofulumira. Kupuma molakwika kumayambitsa kutopa kwambiri komanso kutopa. Kulamulira kapumidwe kake kumathandizira kupirira ndi thanzi la mtima, komanso kumathandizira kukulitsa kagayidwe kachakudya, kamvekedwe kake, ndi mphamvu. (Hsiu-Chin Teng et al., 2018) Amadziwika kuti kupuma kwa diaphragmatic, amagwiritsidwa ntchito kwa omwe ali ndi mapapu ochepa, monga anthu omwe ali ndi matenda osachiritsika a pulmonary/COPD. Mchitidwewu umakulitsa mphamvu ya mapapu ndipo ndi njira yovomerezeka yothandizira kuthetsa kupsinjika.

Physiology

  • Pochita masewera olimbitsa thupi, mpweya womwe umakokedwa umasintha ma calories omwe amadyedwa kukhala mphamvu zomwe zimapatsa thupi mphamvu. Njira imeneyi imatchedwa metabolism.
  • Mpweya wa okosijeni ukadutsa mpweya wofunikira m'thupi, thupi limakhala mu mpweya aerobic state. Izi zikutanthawuza kuti pali mpweya wochuluka wopatsa mphamvu zolimbitsa thupi / zolimbitsa thupi chifukwa pali zopatsa mphamvu zowotcha.
  • Mpweya wa okosijeni ukalephera kukwanira m'thupi, thupi limagwera m'thupi dziko la anaerobic.
  • Popanda mpweya, thupi limasanduka mafuta omwe amasungidwa mu minofu, yotchedwa glycogen.
  • Izi zimabweretsa kuphulika kwamphamvu kwamphamvu, koma mafuta amatha msanga ndipo kutopa ndi kutopa kumatsatira posachedwa.
  • Kuchuluka kwa mpweya kulowa ndi kutuluka m'mapapo kungalepheretse kutopa msanga komanso kuthandiza thupi kuwotcha ma calories bwino. (Mapapo anu ndi masewera olimbitsa thupi. Mpweya 2016)

Ubwino Wopumira

Kupuma bwino kumayamba ali wakhanda. Mwana akapuma, mimba yake imakwera ndi kugwa. Izi zimathandizira kupuma mwa kukankha ndi kukoka diaphragm - minofu yomwe imalekanitsa mapapo ndi m'mimba. Mwanayo akakoka mpweya, mimba imatambasuka, kutulutsa chitsekocho pansi n’kuchititsa kuti mapapo azuze mpweya. Mwanayo akatulutsa mpweya, mimba imakokera mkati, kukanikizira diaphragm m'mwamba ndikutulutsa mpweya. Pamene thupi limakalamba komanso mphamvu ya mapapu ikuwonjezeka, anthu amasintha kuchoka pamimba kupita ku kupuma kwa chifuwa. Kupuma pachifuwa kumaphatikizapo minofu ya khoma la pachifuwa popanda kugwiritsa ntchito diaphragm. Kupuma pachifuwa nthawi zambiri kumapereka mpweya wokwanira pazochitika za tsiku ndi tsiku koma sikudzaza mapapu.

Ichi ndichifukwa chake anthu amayamba kupuma pakamwa kapena kupuma mpweya pamene mpweya wachepa. Ngakhale omwe ali ndi thupi labwino angakhale akulepheretsa mosadziwa zoyesayesa zawo mwa kuyamwa m'mimba mwawo kuti awonekere owonda, kudzimana kutulutsa mpweya wonse ndi mpweya. Kuti athetse izi, anthu ayenera kuphunzitsanso matupi awo kuti azitha kuyambitsa minofu ya m'mimba poyenda. Kupuma kwa m'mimba kapena diaphragmatic kumatha kukulitsa nthawi yolimbitsa thupi ndikulimbitsa minofu yapakati. (Nelson, Nicole 2012) Powonjezera kukhazikika kwapakati, anthu amatha kuthandizira bwino msana ndikukhalabe wathanzi malo poyenda. Izi zimakhazikika m'chiuno, mawondo, kumtunda kwa msana, ndi mapewa, zomwe zimapangitsa kuti thupi likhale losavuta kupsinjika, kusakhazikika, komanso kutopa chifukwa cha kaimidwe kosayenera. (Tomas K. Tong et al., 2014)

Kupuma Moyenera

Kupumako kumakokera mimbayo kunja, kumakokera pansi, ndi kutulutsa mapapu. Panthawi imodzimodziyo, imatambasula nthiti ndikutalikitsa msana wapansi. Izi zimakakamiza mapewa ndi collarbone kumbuyo, kutsegulanso chifuwa. Kutulutsa mpweya kumabwereranso.

Kuyenda

Yambani pokoka mpweya ndi kutulutsa mpweya kudzera m'mphuno, kuonetsetsa kuti nthawi yopuma ikugwirizana ndi nthawi yopuma. Akamakwera mayendedwe, anthu amatha kugwiritsa ntchito kupuma pakamwa, kukhalabe ndi inhalation / exhalation rhythm. Kupumira kwa diaphragmatic kumatenga nthawi, koma izi zitha kukhala poyambira:

  • Pumani mpweya mwa kutulutsa mimba kwathunthu pa kasanu.
  • Lolani mapapu adzaza, kukoka mapewa kumbuyo pamene izi zikuchitika.
  • Exhale pokoka batani lamimba kupita ku msana powerengera zisanu.
  • Gwiritsani ntchito diaphragm kukanikiza mpweya kuchokera m'mapapo, ndikusunga msana.
  • Bwerezani.

Ngati sangathe kusunga chiwerengero cha zisanu, anthu akhoza kufupikitsa chiwerengero kapena kuchepetsa liwiro la kuyenda. Anthu omwe ali ndi mawonekedwe abwino akhoza kuwonjezera chiwerengerocho. Poyamba, kupuma kwa diaphragmatic sikungabwere mwachibadwa, koma kumangochitika mwachizolowezi. Imani ndikuyika manja pamutu ngati mukulephera kupuma poyenda. Pumirani mkati ndi kunja mozama komanso mofanana mpaka kupuma kuyambiranso.

Kutsegula Ubwino

Zothandizira

Teng, HC, Yeh, ML, & Wang, MH (2018). Kuyenda ndi kupuma kolamulirika kumathandizira kulolerana kochita masewera olimbitsa thupi, nkhawa, komanso moyo wabwino mwa odwala omwe ali ndi vuto la mtima: kuyesedwa kosasinthika. Journal ya ku Europe ya unamwino wamtima, 17 (8), 717-727. doi.org/10.1177/1474515118778453

Mapapo anu ndi masewera olimbitsa thupi. (2016). Kupuma (Sheffield, England), 12 (1), 97-100. doi.org/10.1183/20734735.ELF121

Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Kupezeka kwa kutopa kwapakati pa minofu panthawi yochita masewera olimbitsa thupi kwambiri komanso kuchepa kwake pakugwira ntchito: gawo la ntchito yopuma. Journal of Sports Science & Medicine, 13 (2), 244-251.

Nelson, Nicole MS, LMT. (2012). Kupuma kwa Diaphragmatic: Maziko a Core Stability. Mphamvu ndi Conditioning Journal 34(5):p 34-40, October 2012. | DOI: 10.1519/SSC.0b013e31826ddc07

Momwe Mungaphunzitsire Ulendo Wautali Kuyenda Motetezedwa

Momwe Mungaphunzitsire Ulendo Wautali Kuyenda Motetezedwa

by | Mphamvu & Kuthamanga, Fitness

Kwa anthu omwe akuphunzira maulendo ataliatali oyenda maulendo ataliatali ndi/kapena zochitika, kodi kuyang'ana kwambiri pakupanga maziko oyenda, ndiye kuwonjezera mtunda pang'onopang'ono kumathandizira kuti thupi likhale lokonzekera bwino?

Momwe Mungaphunzitsire Ulendo Wautali Kuyenda Motetezedwa

Maphunziro Oyenda Pamtunda Wautali

  • Maphunziro amathandiza anthu kukhala omasuka komanso otetezeka pakuyenda mtunda wautali komanso zochitika.
  • Maphunziro akuyenera kuyang'ana pakupanga mayendedwe oyenda ndikuwonjezera mtunda pang'onopang'ono.
  • Anthu amafunikira chipiriro, osati kuthamanga, ndipo amafuna kukhala ndi mphamvu zamaganizidwe kuti aziyenda kwa maola ambiri pa liwiro lokhazikika.
  • Kuti muchepetse chiwopsezo cha kuvulala kwamaphunziro, kukulitsa mtunda wokwanira pa sabata / mtunda waulendo wautali kwambiri pa sabata osapitilira 10% ndikulimbikitsidwa.
  • Anthu ayeneranso kuphunzitsidwa kuvala zida zomwe amavala akamayenda mtunda wautali.
  • Maphunziro amatha miyezi ingapo.
  • Kukhala wadongosolo kumapangitsa kuti thupi likhale ndi nthawi yokonzanso ndikumanga minofu yatsopano, magazi, ndi kupirira.

Chitsanzo Maphunziro Mapulani

Kutsatira dongosolo la maphunziro a marathon omanga ma mileage ndikuzindikira ma hydration oyenera, zakudya, ndi zida zoyenda ndi maulendo amasiku angapo ndikulimbikitsidwa. Komabe, anthu ayenera kupanga masiku obwereza-kubwerera m'magawo awo ophunzitsira kuti awone zovuta zilizonse zomwe zimachitika chifukwa choyenda mtunda wautali masiku obwerera m'mbuyo.

Chitsanzo Mapulani a Maphunziro Oyenda

Maulendo Amasiku Ambiri / Maulendo Ophunzitsira

  • 13 mailosi patsiku/21 kilomita
  • Gwiritsani ntchito dongosolo ili la marathons kapena maulendo ena amasiku ambiri okhala ndi mapiri ndi malo achilengedwe omwe amafunikira chikwama.

Maphunziro a Kuyenda Marathon

  • 26.2 miles / 42 kilomita
  • Izi zipangitsa kuti thupi liziyenda mtunda wautali.
  • Pophunzitsa mtunda wa 31 mpaka 100 miles/50 mpaka 161 kilomita, mtunda wautali kwambiri wophunzitsira suyenera kupitirira 20 mpaka 25 mailosi,
  • Izi ziyenera kuchitidwa osachepera kawiri miyezi iwiri isanafike marathon kapena chochitika.
  • Yendetsani pansi mwezi usanachitike chochitikacho mpaka mtunda wa 12.4-mile/20-kilomita.

zida

Zovala zonse, nsapato, zoteteza ku dzuwa, zikwama zam'mbuyo, ndi zina zotero, ziyenera kuyesedwa pamasiku otalikirapo ophunzitsira mwambowu usanachitike.

  • Poganizira nyengo ndi malo, konzekerani zomwe zidzafunike ndikuchotsedwa.
  • Yesani zinthu, popeza anthu safuna kudabwa ndi zomwe sizikudziwika pamwambowu. Kuyambira kumutu mpaka kumapazi, yesani zida, kuphatikiza:
  • Nsapato / nsapato, masokosi, zovala zamkati, bra, malaya, mathalauza, chipewa, jekete, ndi zida zamvula.
  • Sankhani nsapato kapena nsapato zoyenda ndi kuvala masiku atali ophunzitsira kuti muwaswe ndikuwonetsetsa kuti akuchita.
  • Zikwama zimayenera kuyesedwa pamasiku otalikirapo ophunzitsira kuti zitsimikizire kuti zitha kunyamulidwa momasuka mtunda wautali komanso kukhala ndi mphamvu zofunikira.
  • Sankhani nsalu zowonongeka zomwe zimalola khungu kupuma ndi kuzizira, makamaka pansi pa zigawo. (Justin De Sousa et al., 2014)
  • Anthu adzafuna kuvala zida zofananira ndi oyenda marathon ngati kuyenda kumakhala panjira kapena phula.
  • Anthu amatha kusintha zida zawo ngati njirayo ili kutali kapena nthawi zosiyanasiyana. Dziwani zomwe ena oyenda mtunda wautali amavala panjira kapena chochitika chimodzi.
  1. Anthu amatha kulumikizana ndi anzawo oyenda nawo pazama TV kapena kupeza mayankho a mafunso omwe amafunsidwa pafupipafupi patsamba la chochitikacho kapena komwe akupita.
  2. Anthu amathanso kulumikizana ndi wotsogolera zochitika kudzera pa webusayiti kapena pa social media.

zakudya

Zakudya zoyenera zamasewera zidzakonzekeretsa thupi kupirira ntchito.

  • Mwachitsanzo, anthu akulimbikitsidwa kutsatira zakudya zomwe zili ndi 70% chakudya, 20% mapuloteni, ndi 10% mafuta.
  • Pewani zakudya zokhala ndi mapuloteni ambiri, chifukwa zimatha kuyambitsa zovuta za hydration ndikusokoneza impso zanu popirira kuyenda. (Marta Cuenca-Sánchez et al., 2015)
  • Phunzitsani ndi madzi, zakumwa zamasewera, chakudya, ndi zokhwasula-khwasula zomwe zimatengedwa kupita ku mwambowu, ndipo musapatuke pazochitikazo.
  • Madzi amafunikira mtunda wamakilomita 20 ndi zochitika, koma chakumwa cham'malo cha electrolyte chingakhale chabwinoko pakuyenda kwakutali.
  • Kuchepetsa kapena kusiya shuga kumatha kukhala kosavuta m'mimba.
  1. Khalani ndi zokhwasula-khwasula zopakidwatu ndi zolembedwa za nthawi yoti mudye.
  2. Anthu ayenera kudya mafuta ndi mapuloteni patali kwambiri - izi zitha kuchokera kumayendedwe osakanikirana, masangweji a peanut butter, ndi chokoleti chokhala ndi mtedza.
  3. Zakudya zopatsa mphamvu zimatha kuperekedwa ndi ma gels amasewera kapena mipiringidzo yamagetsi.

Ndikoyenera kupewa mankhwala opangidwa mtunda waufupi ndi masewera amphamvu chifukwa angayambitse mavuto am'mimba poyenda mtunda wautali.

Kukonzekera Kuyenda

Kukonzekera kumayamba ndi kukhazikitsa zolinga. Zolingalira zikuphatikizapo:

  • Nthawi ya chaka
  • Distance
  • Mayendedwe kupita ku mwambowu
  • Mayendedwe a zochitika
  • Kutalika ndi phiri mbiri
  • Nyengo

Anthu akulimbikitsidwa kuti:

  • Konzekerani pofufuza njira ndi mayendedwe.
  • Phunzirani mamapu amaphunzirowa kuti mudziwe zomwe zimaperekedwa panjira komanso zomwe anthu ayenera kubweretsa.
  • Yendani mtunda wautali popanda chochitika chothandizira.
  • Lumikizanani ndi anthu omwe adachitapo maphunzirowa.
  • Dziwani madera ndi madera a dzuwa, mapiri, misewu, njira zachilengedwe, ndi mithunzi.
  • Ngati n'kotheka, yendetsani maphunzirowo kuti muwazolowere.
  • Anthu atha kupeza mapulogalamu opangidwira njira yawo.

Kupuma ndi Kupumula

  • Nthawi yopuma yokhazikika iyenera kukhala yayifupi - kugwiritsa ntchito bafa, kudya zokhwasula-khwasula, kubwezeretsa madzi m'thupi, kumanga nsapato, kapena kumanga matuza.
  • Thupi limatha kuwuma mwachangu panthawi yopuma ndikutenga mphindi zingapo kuti liyambenso kuyenda pakadutsa nthawi yayitali.
  • Malingaliro angakhale kupuma pang'onopang'ono m'malo mwake, zomwe zikutanthauza kupitiriza kuyenda koma pang'onopang'ono kwambiri.

Foot Care

Anthu adzakhala apeza zomwe zimawagwirira ntchito pankhani ya nsapato, nsapato, masokosi, ndi zina zotero, pamasiku ophunzitsidwa bwino kuti ateteze matuza ndi kuvulala. Ndikoyenera kuyesa njira zosiyanasiyana, zomwe zimaphatikizapo:

  • Tepi yamasewera
  • Masamba a blister block
  • Amwaza
  • Mafuta
  • Kupukuta ndi / kapena masokosi awiri
  • Moleskin
  • Imani pachizindikiro choyamba cha kukwiya pakuyenda ndipo dotolo phazi ndi tepi, mabandeji a matuza, kapena njira iliyonse yomwe imagwira ntchito bwino.

Thupi linamangidwa kuti liziyenda. Kupanga ndi maphunziro moyenera musanayambe kuyenda mtunda wautali kapena kuyenda kwa masiku angapo kudzatsimikizira kuti marathon otetezeka komanso osangalatsa.

Yendani Bwino, Khalani Bwino

Zothandizira

De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Zotsatira za malaya a nsalu yonyezimira pamayankho akuthupi ndi amalingaliro pakuchita masewera olimbitsa thupi kutentha. Kugwiritsa ntchito ergonomics, 45 (6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006

Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Mikangano yokhudzana ndi kudya kwambiri kwa mapuloteni: zotsatira zokhutiritsa komanso thanzi la impso ndi mafupa. Kupititsa patsogolo zakudya (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716

Kudumpha Chingwe: Ubwino Wosasunthika, Stamina & Quick Reflexes

Kudumpha Chingwe: Ubwino Wosasunthika, Stamina & Quick Reflexes

by | Mphamvu & Kuthamanga, Fitness

Anthu omwe akuyesera kukhala olimba komanso kukhala olimba amatha kupeza zovuta kuti azichita masewera olimbitsa thupi nthawi zonse. Kodi kulumpha kungathandize ngati palibe nthawi?

Kudumpha Chingwe: Ubwino Wosasunthika, Stamina & Quick Reflexes

Chingwe Chodumphira

Chingwe chodumphira chingakhale chochita masewera olimbitsa thupi otsika mtengo kwambiri kuti muphatikize kulimbitsa thupi kwamtima kwambiri muzochita zolimbitsa thupi. Ndizotsika mtengo, zogwira mtima, komanso zochitidwa moyenera zimatha kupititsa patsogolo thanzi la mtima wamtima, kuwongolera bwino komanso kuchita bwino, kuwonjezera mphamvu za minofu ndi kupirira, ndikuwotcha zopatsa mphamvu. (Athos Trecroci, et al., 2015)

  • Chingwe chodumphira chingagwiritsidwe ntchito pophunzitsa pakapita nthawi kuti kugunda kwa mtima kukhale kokwera komanso kulola kuti minofu ikhale pakati pa kukweza zolemera ndi zochitika zina zamphamvu.
  • Chingwe cholumphira chingagwiritsidwe ntchito poyenda chifukwa kusuntha kwake kumapangitsa kukhala chida chapamwamba cholimbitsa thupi.
  • Zitha kuphatikizidwa ndi zolimbitsa thupi zolimbitsa thupi kuti mukhale odalirika komanso onyamulika.

ubwino

Kudumpha chingwe ndi masewera olimbitsa thupi omwe ali ndi zopindulitsa zomwe zimaphatikizapo:

  1. Imawongolera kulinganiza, kufulumira, ndi kugwirizanitsa
  2. Imamanga mphamvu ndi liwiro la phazi kuti mugwirizane, kuchita bwino, komanso kusinthasintha mwachangu.
  3. Zosiyanasiyana zimaphatikizapo kulumpha kwa mwendo umodzi ndi pansi pawiri kapena kulumpha kulikonse, chingwe chimazungulira kawiri kuti chiwonjezere zovuta.
  4. Amamanga Olimba Mwachangu
  5. Amawotcha ma calories
  • Kutengera luso la luso komanso kudumpha, anthu amatha kutentha ma calories 10 mpaka 15 pa mphindi imodzi mwa kulumpha chingwe.
  • Kuthamanga kwa zingwe mofulumira kumatha kutentha zopatsa mphamvu zofanana ndi kuthamanga.

CHENJEZO

Kwa anthu omwe ali ndi kuthamanga kwa magazi, kudumpha chingwe sikungavomerezedwe. Malo omwe ali pansi pa mkono amatha kuchepetsa kuthamanga kwa magazi kubwerera kumtima komwe kumawonjezera kuthamanga kwa magazi. Kafukufuku wasonyeza kuti kudumpha pang'onopang'ono kumakhala kopindulitsa kwa anthu omwe ali ndi vuto la kuthamanga kwa magazi. (Lisa Baumgartner, et al., 2020) Anthu omwe ali ndi matenda oopsa komanso/kapena matenda a mtima, amalangizidwa kuti akambirane za ngozi zomwe zingakhalepo ndi dokotala asanayambe kuchita masewera olimbitsa thupi.

Kusankha Chingwe

  • Zingwe zodumphira zilipo ndipo zimapangidwa kuchokera kuzinthu zosiyanasiyana ndipo zimabwera ndi zogwirira zosiyanasiyana.
  • Zingwe zolumpha zopanda zingwe ndi zabwino kugwira ntchito m'malo ochepa.
  • Zina mwazinthu izi zimathandiza kulumpha zingwe kupota mofulumira ndi kuyenda kosalala.
  • Zosankha zina zimakhala ndi zochitika zozungulira pakati pa zingwe ndi zogwirira.
  • Chingwe chomwe mumagula chizikhala chomasuka kuchigwira komanso chozungulira bwino.
  • Zingwe zolumphira zolemetsa zimatha kuthandizira kukulitsa kamvekedwe ka minofu yam'mwamba ndi kupirira. (D. Ozer, et al., 2011) Zingwe izi sizongoyamba kumene ndipo sizofunika kuti muzichita masewera olimbitsa thupi.
  • Kwa anthu omwe akufuna chingwe cholemetsa, onetsetsani kuti kulemera kwake kuli mu chingwe osati zogwirira ntchito kuti muteteze manja, zigongono, ndi / kapena mapewa.
  1. Kukula chingwe poyimirira pakati pa chingwe
  2. Kokani zogwirira ntchito m'mbali mwa thupi.
  3. Kwa oyamba kumene, zogwirira ntchito ziyenera kufika m'khwapa.
  4. Pamene luso la munthu likukula, chingwe chikhoza kufupikitsidwa.
  5. Chingwe chachifupi chimazungulira mwachangu, ndikukakamiza kudumpha kwambiri.

njira

Kutsatira njira yoyenera kumapangitsa kuti mukhale otetezeka komanso ogwira mtima.

  • Yambani pang'onopang'ono.
  • Kudumpha koyenera kumapangitsa kuti mapewa azikhala omasuka, ma elbows mkati, ndi kupindika pang'ono.
  • Payenera kukhala mayendedwe ochepa kwambiri akumwamba.
  • Mphamvu zambiri zotembenuza ndi kuyenda zimachokera m'manja, osati mikono.
  • Pakudumpha, sungani mawondo pang'ono.
  • Dumphani pang'onopang'ono.
  • Mapazi achoke pansi mokwanira kuti chingwe chidutse.
  • Malo mofewa pamipira ya mapazi kuti musavulaze mawondo.
  • Sikovomerezeka kudumpha pamwamba kapena kutera molimba.
  • Lumpha pamtunda wosalala komanso wopanda zopinga.
  • Matabwa, bwalo lamasewera, kapena mphasa ya labala ndizovomerezeka.

Kutentha

  • Musanayambe kudumpha chingwe, yambani kutentha kwa mphindi 5 mpaka 10.
  • Izi zingaphatikizepo kuyenda kapena kuthamanga pamalo, kapena kudumpha pang'onopang'ono.

Onjezani Nthawi ndi Kulimbitsa Pang'onopang'ono

Zochita zolimbitsa thupi zimatha kukhala zamphamvu komanso zapamwamba.

  • Yambani pang'onopang'ono ndikuwonjezeka pang'onopang'ono.
  • Munthu akhoza kuyesa seti zitatu za 30-sekondi kumapeto kwa masewera olimbitsa thupi sabata yoyamba.
  • Kutengera kulimba kwa thupi, anthu sangamve kalikonse kapena kuwawa pang'ono m'minofu ya ng'ombe.
  • Izi zitha kuthandiza kudziwa momwe tingachitire gawo lotsatira la chingwe chodumpha.
  • Pang'onopang'ono onjezani kuchuluka kwa seti, kapena nthawi, kwa milungu ingapo mpaka thupi litha kupita kwa mphindi khumi kulumpha mosalekeza.
  • Njira imodzi ndikudumpha pambuyo pa seti iliyonse yokweza zolemera kapena masewera ena ozungulira - monga kuwonjezera kulumpha kwa masekondi 30 mpaka 90 pakati pa masewera olimbitsa thupi.

Tambasulani Pambuyo

Zitsanzo Zolimbitsa Thupi

Pali zosiyanasiyana zolimbitsa thupi. Nawa ochepa:

Lumpha phazi pawiri

  • Uku ndiye kulumpha koyambirira.
  • Mapazi onse awiri amanyamuka pang'ono kuchokera pansi ndikutera limodzi.

Kulumpha kwa phazi kwina

  • Izi zimagwiritsa ntchito kudumpha sitepe.
  • Izi zimalola kutera mowoneka bwino kwambiri pa phazi limodzi pakadutsa nthawi iliyonse.

Kuthamanga sitepe

  • Kuthamanga pang'ono kumaphatikizidwa ndi kudumpha.

Masitepe apamwamba

  • Kuthamanga pang'onopang'ono ndi kukweza kwa bondo kumawonjezera mphamvu.

Kudumpha kwa zingwe ndikowonjezera kwambiri pakuphunzitsidwa kwakanthawi kapena kuchita masewera olimbitsa thupi komwe kumapangitsa kulimbitsa thupi koyenera kwa thupi lonse komwe kumaphatikizapo kupirira kwamtima komanso mphamvu yamphamvu.

Kugonjetsa Kuvulala kwa ACL

Zothandizira

Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Maphunziro a Jump Rope: Kusamalitsa ndi Kugwirizanitsa Magalimoto mu Osewera Mpira Wampira Wambiri. Journal of Sports Science & Medicine, 14 (4), 792-798.

Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Maonekedwe a Mitsempha ndi Ntchito mwa Ana ndi Achinyamata: Kodi Zochita Zathupi, Zolimbitsa Thupi Zokhudzana ndi Thanzi, ndi Zochita Zolimbitsa Thupi Zimakhala Ndi Zotani? Malire a ana, 8, 103. doi.org/10.3389/fped.2020.00103

Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Zotsatira za maphunziro a zingwe kapena zolemetsa zodumphira pa mphamvu, kulumikizana ndi umwini mwa osewera mpira wachikazi wachinyamata. Journal of Sports Medicine ndi Kulimbitsa Thupi, 51 (2), 211-219.

Van Hooren, B., & Peake, JM (2018). Kodi Timafunikira Kuziziritsa Pambuyo Pochita Zolimbitsa Thupi? Ndemanga Yofotokozera za Psychophysiological Effects ndi Zotsatira za Magwiridwe, Kuvulala ndi Kuyankha Kwanthawi yayitali. Mankhwala amasewera (Auckland, NZ), 48 (7), 1575-1595. doi.org/10.1007/s40279-018-0916-2

Maphunziro a Calisthenics Resistance

Maphunziro a Calisthenics Resistance

by | Mphamvu & Kuthamanga, Fitness

Kodi kuwonjezera maphunziro a calisthenics resistance ku chizoloŵezi cholimbitsa thupi kungapereke ubwino wathanzi monga kusinthasintha, kusasinthasintha, ndi kugwirizanitsa?

Maphunziro a Calisthenics Resistance

Maphunziro a Calisthenics Resistance

  • Maphunziro a kukana kwa Calisthenics samafunikira zida, amatha kuchitidwa ndi malo ochepa, ndipo ndi njira yabwino yowotcha mwachangu.
  • Iwo ndi mawonekedwe a maphunziro osokoneza kugwiritsa ntchito kulemera kwa thupi lanu komwe kumakhala kocheperako, komwe kumapangitsa kuti anthu azaka zonse azitha kupezeka ndi milingo yolimba.
  • Amathandizira bwino kulimbitsa mphamvu, komanso thanzi lamtima, komanso kuwongolera bwino, kugwirizanitsa, ndi kusinthasintha.

ubwino

Minofu Mphamvu

Chifukwa ma calisthenics amatha kusinthika mosavuta pamlingo uliwonse wolimbitsa thupi, amafunikira zida zochepa kapena alibe, ndipo ndi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi ndi masewera olimbitsa thupi athunthu komanso njira yabwino kwambiri yopangira mphamvu ndi minofu. Kafukufuku amathandizira kuti maphunziro a calisthenics resistance amatha kupititsa patsogolo mphamvu ya minofu m'njira zosiyanasiyana.

  • Kafukufuku wina adapeza kuti masabata asanu ndi atatu a calisthenics samangowonjezera kaimidwe ndi thupi la thupi / BMI koma amatha kukhudza mphamvu, ngakhale ndi masewera olimbitsa thupi omwe samachitika kawirikawiri. (Thomas E, et al., 2017)
  • Pa nthawi ya phunzirolo, gulu lina linkachita ma calisthenics ndipo lina linapitirizabe kuchita maphunziro a nthawi zonse.
  • Ofufuzawo adapeza kuti gulu lomwe lidachita ma calisthenics lidawonjezera kubwereza masewero olimbitsa thupi omwe sanaphatikizidwe.
  • Gulu lomwe linapitiriza ndi maphunziro awo anthaŵi zonse silinawongolere pa zimene akanatha kuchita phunziro la milungu isanu ndi itatu lisanachitike. (Thomas E, et al., 2017)

Kulimbitsa Thupi Lamtima

  • Kutenga nawo mbali nthawi zonse mu maphunziro a calisthenic resistance kungayambitse thanzi labwino la mtima, kuphatikizapo kupirira komanso mtima wathanzi.
  • Zochita zina za calisthenic, monga ma burpees ndi okwera mapiri, ndizoyenda mwamphamvu kwambiri zomwe zimatha kuwonjezera kugunda kwa mtima ndi kufalikira kwa magazi chifukwa cha mayendedwe.
  • Pang'onopang'ono pochita masewera olimbitsa thupi mwachangu, kafukufuku akuwonetsa kuti amatha kukhala ndi mapindu amtima omwewo kuchokera pakapita nthawi kapena ma treadmill akuthamanga. (Bellissimo GF, et al., 2022- - (Lavie CJ, et al., 2015)

Kulinganiza, Kugwirizana, ndi Kusinthasintha

  • Kusunthaku kumafuna kuyenda kokwanira komwe kumatambasula ndikulimbitsa minofu, tendon, ndi ligaments.
  • Zochita zolimbitsa thupizi zingathandize kuchepetsa chiwopsezo cha kuvulala ndikupangitsa kuti zolimbitsa thupi zatsiku ndi tsiku zikhale zosavuta kuchita popanda kuchita mopitilira muyeso.
  • Kuphatikizira maphunziro a kukana kwa calisthenics nthawi zonse kungathandize kusintha kaimidwe, kusinthasintha, ndi kusinthasintha, malingana ndi masewera olimbitsa thupi omwe akulimbikitsidwa.
  • Zochita zolimbitsa thupi monga kutambasula, mapapu, ndi squats zimathandiza kusintha kusinthasintha ndi kuyenda.
  • Zochita zolimbitsa thupi monga squats za mwendo umodzi ndi kukankhira mkono umodzi zimatha kugwira ntchito moyenera, kulumikizana, komanso kuzindikira momwe thupi limakhalira.

Health Mental

  • Kuchita masewera olimbitsa thupi, kawirikawiri, kumadziwika kuti kumapangitsa kuti munthu azisangalala, kuchepetsa nkhawa, komanso kukhala ndi thanzi labwino.
  • Maphunziro a Calisthenic resistance akhoza kukhala ndi zowonjezera pa umoyo wamaganizo.
  • Mwachitsanzo, kuwongolera komanso kuyang'ana komwe kumafunikira kuti musunthe kungathandize kukhazikika komanso kumveka bwino m'malingaliro.
  • Kafukufuku wina adapeza kuti ma calisthenics amatha kuchepetsa kuchepa kwachidziwitso ndipo atha kukhala othandiza popewera matenda a dementia. (Osuka Y, et al., 2020)
  • Kafukufuku wina adapeza kuti ma calisthenics amathandizira kukhala ndi thanzi labwino mwa anthu omwe ali ndi matenda monga ankylosing spondylitis ndi multiple sclerosis. (Taspinar O, et al., 2015)

mitundu

Zochita zolimbitsa thupi zomwe zimagwiritsa ntchito kulemera kwa thupi la munthu ngati kukana ndizo maziko. Zitsanzo zodziwika bwino zimaphatikizapo kukankha, squats, ndi mapapo. Chidule cha mitundu ina ya masewera olimbitsa thupi.

Kukoka

  • Zochita izi zimayang'ana pakuphunzitsa minofu yokoka, yomwe imaphatikizapo kumbuyo, mapewa, ndi mikono.
  • Zitsanzo ndi zokoka, zibwano, ndi mizere.

Kukankha

  • Zochita izi zimayang'ana kwambiri pakuphunzitsa minofu yokankhira, monga chifuwa, mapewa, ndi triceps.
  • Zitsanzo ndi ma dips, push-ups, ndi ma push-ups oimilira manja.

pakati

  • Zochita zolimbitsa thupi zimayang'ana pa maphunziro a m'mimba ndi m'munsi minofu, omwe ali ndi udindo wosunga bata ndi kukhazikika.
  • Zitsanzo za zochitika zazikuluzikulu zimaphatikizapo matabwa, ma sit-ups, ndi kukweza miyendo.

Mwendo Umodzi

  • Zochita za mwendo umodzi zimayang'ana kwambiri pakuphunzitsa mwendo umodzi panthawi.
  • Izi zimayang'ana minofu ya miyendo, chiuno, ndi pakati.
  • Zitsanzo za masewera olimbitsa thupi a mwendo umodzi ndi monga squats, mapapu, ndi masitepe.

Plyometric

  • Maphunziro a kukana kwa Calisthenics amayang'ana kwambiri mayendedwe ophulika amphamvu.
  • Zochita za plyometric zimatsutsa minofu kuti igwire ntchito mwachangu komanso mwamphamvu.
  • Zitsanzo ndi monga kudumpha squats, kuwomba m'manja, ndi kulumpha mabokosi.

Kuyambapo

  • Yambani ndikuwonetsetsa kuti calisthenics ndi njira yoyenera yolimbitsa thupi, makamaka ngati ndinu oyamba kapena muli ndi matenda omwe analipo kale.
  • Mukamaliza kuchita masewera olimbitsa thupi, yambani ndi mayendedwe odziwika bwino omwe angachite ndi mawonekedwe olondola.
  • Pushup, squats zolimbitsa thupi, matabwa, mapapo, ndi zina zoyambira ndi malo abwino kuyamba.
  • Onetsetsani kuti mukutenthetsa ndi kuyenda kosavuta komanso kosavuta komwe kumatengera mayendedwe olimbitsa thupi.
  • Khalani ndi cholinga chogwira ntchito gawo lililonse la thupi panthawi yolimbitsa thupi.
  • Yesani kulimbitsa thupi osachepera kawiri pa sabata.
  • Ndikoyenera kugawaniza machitidwe oyenda.
  • Ma reps amatha kuwerengedwa kapena kukhazikitsa chowerengera kuti musinthe masewera olimbitsa thupi mphindi iliyonse. Izi zimatchedwa Mtundu wa EMOM kapena miniti iliyonse pamphindi.
  • Sankhani masewera anayi kapena asanu omwe amayang'ana mbali zosiyanasiyana.
  • Mwachitsanzo, sit-ups ikhoza kuchitikira pachimake, mapapu a glutes ndi ntchafu, matabwa amatha kuchitidwa pa mapewa ndi pachimake, ndi kudumpha jacks kapena kulumpha chingwe cha mtima..
  • Maphunziro a Calisthenic resistance ndi osavuta kusintha ndipo amatha kusinthidwa malinga ndi zosowa za munthu aliyense.

Core Strength

Zothandizira

Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). Zotsatira za maphunziro a calisthenics pamayendedwe, mphamvu, ndi thupi. Isokinetics ndi masewera olimbitsa thupi, 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). The Acute Physiological and Perceptual Responses Pakati pa Bodyweight ndi Treadmill Running High-Intensity Interval Exercises. Frontiers mu physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154

Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Mitundu Yolimbitsa Thupi ndi Chiwopsezo Chokulitsa Kuchepa Kwa Chidziwitso mwa Akazi Achikulire: Phunziro Loyenera. Journal of Alzheimer's disease: 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). Psychological zotsatira za calisthenics pa matenda a neuroinflammatory ndi rheumatic. Zeitschrift fur Rheumatologie, 74 (8), 722-727. doi.org/10.1007/s00393-015-1570-9

Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Zotsatira za Kuthamanga pa Matenda Osatha ndi Matenda a Mtima ndi Kufa kwa Zonse. Mayo Clinic Proceedings, 90 (11), 1541-1552. doi.org/10.1016/j.mayocp.2015.08.001

Kupititsa patsogolo Kuyenda: El Paso Back Clinic

Kupititsa patsogolo Kuyenda: El Paso Back Clinic

by | Mphamvu & Kuthamanga, Kuyenda & Kusinthasintha

Kuyenda kosiyanasiyana - ROM imayesa kusuntha mozungulira cholumikizira kapena gawo la thupi. Potambasula kapena kusuntha ziwalo zina za thupi, monga minofu kapena cholumikizira, kusuntha kwamayendedwe ndikotalikira bwanji. Anthu omwe ali ndi kusinthasintha kocheperako sangathe kusuntha gawo linalake la thupi kapena mfundo kudzera munjira yake yabwino. Miyezo ndi yosiyana kwa aliyense, koma pali milingo yomwe munthu ayenera kukwaniritsa kuti agwire bwino ntchito. The Injury Medical Chiropractic and Functional Medicine Team imatha kuthana ndi zovuta / zovuta ndi ROM kudzera mu dongosolo lachidziwitso laumwini kuti muchepetse zizindikiro ndikubwezeretsanso kuyenda ndi kusinthasintha..

Kupititsa patsogolo Kuyenda: Gulu la EP's Chiropractic Specialist Team

Limbikitsani Range of Motion

Magulu opitilira 250 m'thupi amasuntha kuchoka kumtunda kupita kumayendedwe ndipo amayang'anira mayendedwe onse a thupi. Izi ndi monga akakolo, chiuno, zigongono, mawondo, ndi mapewa. Kulimba m'chiuno ndi akakolo kumatha kuchepetsa ROM pokweza chinthu, kuchepetsa mphamvu ya minofu. Kuthekera kwa mawonekedwe ndi mphamvu kumakhala kochepa ndipo kumakhala ndi vuto la ROM yosakwanira. Pamene mawonekedwe ndi kaimidwe ndizowonongeka, ululu ndi kuvulala zimatha. Pali zifukwa zambiri zomwe izi zitha kuchitika, kuphatikiza:

  • Minofu yolimba komanso yolimba.
  • Kuyesera kugwiritsa ntchito minofu imeneyi kungayambitse vutoli, ndikuchepetsa ROM.
  • ROM yocheperako kumbuyo, khosi, kapena mapewa kungakhale chifukwa cha thupi lomwe silikugwirizana ndi chilengedwe.
  • Kuyenda mobwerezabwereza, kuvulala, ndi kuvala ndi kung'ambika kwa tsiku ndi tsiku kungathe kusintha njira yoyenera ndikuchepetsa kuyenda.
  • Kutupa ndi kutupa kuzungulira mafupa.
  • Zizindikiro zowawa zomwe zimayambitsa kusayenda bwino.
  • Matenda a mafupa.

Zizindikirozi zimatha kuchokera:

  • kuvulala
  • matenda
  • Zinthu monga nyamakazi, ubongo, mitsempha, ndi/kapena kusokonezeka kwa minofu.
  • Kuchepetsa pang'ono kapena pang'ono kungayambitsidwe ndi moyo wongokhala kapena kusachita masewera olimbitsa thupi mokwanira.

Moyo Watsiku ndi Tsiku

Kuchepa kwakuyenda komanso kusayenda bwino kungalepheretse thupi kunyamula zinthu, kugwira ntchito kwantchito, ndi ntchito zapakhomo. Kukhala ndi thanzi labwino ndizomwe zimatsimikizira ukalamba wodziyimira pawokha komanso magwiridwe antchito abwino.

  • Kubwezeretsanso kuyenda koyenera kumatha kuwongolera magwiridwe antchito panthawi yantchito, kunyumba, ndi masewera.
  • Kuyenda kosinthika kumapangitsa kuti minofu yokhudzidwayo igwire ntchito motalika, kumangirira mphamvu ndikuchepetsa kupsinjika.
  • Minofu yamphamvu yomwe imatha kugwira ntchito bwino kudzera mumagulu akuluakulu imateteza ndikuchepetsa chiopsezo cha kuvulala.

Kubwezeretsa kwa Chiropractic

Chisamaliro cha Chiropractic chimatha kusinthanso thupi ndikuwongolera kusuntha kosiyanasiyana.

Kusisita kwachirendo ndi Percussive

  • Kusisita kumamasula kumangika, kupangitsa minofu kumasuka, ndikuwonjezera kufalikira.
  • Izi zimakonzekeretsa thupi kusintha kwa chiropractic ndi kupsinjika kwa msana.

Decompression ndi Kusintha

  • Makina osapanga opaleshoni kusokonezeka limapangitsa thupi kukhala lokhazikika.
  • Kusintha kwa Chiropractic kudzakonzanso zolakwika zilizonse, kubwezeretsa kusinthasintha ndi kuyenda.

Zochita

  • Katswiri wa chiropractor adzapereka masewera olimbitsa thupi amtundu wamankhwala komanso kutambasula kuti alimbikitse mafupa.
  • Zochita zolimbitsa thupi komanso kutambasula zimathandizira kuti kusinthaku kukhale kolimba komanso kulimbitsa thupi kuteteza ROM kuipiraipira komanso kuvulala kwamtsogolo.

Zinsinsi za Ubwino Wabwino Kwambiri

Zothandizira

Behm, David G et al. "Zotsatira zamphamvu za minofu yotambasula pakuchita thupi, kusuntha, ndi kuvulala kwa anthu omwe ali ndi thanzi labwino: kubwereza mwadongosolo." Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1, 2016 (1): 11-10.1139. doi:2015/apnm-0235-XNUMX

Calixtre, LB et al. "Manual therapy for the management of pain and limited range of motion in subjects with sign and signs of temporomandibular disorder: kuwunika mwadongosolo mayesero olamulidwa mwachisawawa." Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321

Fishman, Loren M. "Yoga ndi Bone Health." Namwino wa Orthopaedic vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757

Lea, RD, ndi JJ Gerhardt. "Miyezo yamitundu yosiyanasiyana." The Journal of Bone ndi Opaleshoni Yophatikizana. American Volume vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017

Thomas, Ewan, et al. "Ubale Pakati pa Kutambasula kwa Typology ndi Nthawi Yotambasula: Zotsatira za Range of Motion." International Journal of sports medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146

Kuchita nawo Core: El Paso Back Clinic

Kuchita nawo Core: El Paso Back Clinic

by | Mphamvu & Kuthamanga, Care Care

Minofu yapakati ya thupi imagwiritsidwa ntchito kukhazikika, kulinganiza, kukweza, kukankha, kukoka, ndi kuyenda. Kugwira minofu yapakatikati kumatanthawuza kumangirira ndi kulimbitsa minofu ya m'mimba, yomwe imaphatikizapo latissimus dorsi / lats, minofu ya paraspinal, gluteus maximus/glutes, ndi trapezius/traps. Mukamagwira ntchito, minofu ya thunthu imathandizira kuti msana ukhale wokhazikika, kuthandizira msana ndi pelvis mukukhala ndi kupumula malo komanso panthawi yosuntha, ndikuthandizira kupewa kuvulala.

Kuchita Pakati pa Core: EP Chiropractic Clinic

Kulimbana ndi Core

Kuti adziwe momwe angagwiritsire ntchito pachimake, anthu ayenera kumvetsetsa chomwe chimayambira. Minofu yofunika kwambiri pakuchita pachimake ndi izi: Minofu iyi imakhudzidwa nthawi iliyonse yomwe thupi limatulutsa ndikutulutsa, pakuwongolera kaimidwe, komanso pogwiritsira ntchito bafa, imayamba ndikuyimitsa.

Rectus Abdominis

  • Minofu ya rectus abdominis imayang'anira paketi sikisi.
  • Ndi minofu yayitali, yosalala yomwe imachokera ku fupa la pubic kupita ku nthiti zachisanu ndi chimodzi ndi zisanu ndi ziwiri.
  • The rectus abdominis ndi amene amachititsa kupindika kwa msana.

Zakunja Obliques

  • Izi ndi minofu kumbali zonse za rectus abdominis.
  • Kunja obliques kulola torso kupotokola, kupinda m'mbali, kusinthasintha msana, ndi kupanikizana pamimba.

Internal Obliques

  • Ma obliques amkati ali pansi pa zokopa zakunja.
  • Amagwira ntchito ndi ma oblique akunja muzochita zomwezo.

Transverse Abdominis

  • Ichi ndi minofu yakuya kwambiri pamimba.
  • Zimakulunga mozungulira torso ndikuchoka ku nthiti kupita ku pelvis.
  • The transverse abdominis siimayambitsa kusuntha kwa msana kapena chiuno koma kukhazikika kwa msana, kukakamiza ziwalo, ndikuthandizira khoma la m'mimba.

latissimus dorsi

  • Amadziwika kuti lats, minofu iyi imayendera mbali zonse za msana kuchokera pansi pa mapewa kupita ku pelvis.
  • Ma lats amathandizira kukhazikika kumbuyo, makamaka pakukulitsa mapewa.
  • Zimathandizanso kuti thupi likhale ndi mphamvu pamene ukugwedezeka uku ndi uku.

Erector Spinae

  • Minofu ya erector spinae ili mbali iliyonse ya msana ndikupitirira kumbuyo.
  • Minofu iyi ndi yomwe imayambitsa kufalikira ndi kuzungulira kumbuyo ndi mbali ndi mbali.
  • Izi zimatengedwa ngati minofu ya postural ndipo imagwira ntchito nthawi zonse.

Zomwe Simuyenera Kuchita

Anthu amaphunzira kuchokera ku zolakwa, zomwe zingapangitse kuphunzira momwe angagwiritsire ntchito pachimake mosavuta pomvetsetsa zomwe sayenera kuchita. Zitsanzo zodziwika bwino za kulephera kapena kusachita bwino pachimake.

  • Kumbuyo kumagwa pamene utakhala pansi - thupi lapamwamba lilibe mphamvu ndi kukhazikika.
  • Popinda, mimba imatuluka kwambiri.
  • Kugwedezeka kapena kutsamira kutali ndi mbali imodzi pamene mukuyenda - kusowa kwa mphamvu zochepa za thupi kumayambitsa mavuto okhazikika komanso okhazikika.
  • Pansi pamimba ndi kumbuyo kumakhala ndi zowawa komanso zowawa.

Training

Kuchita masewera olimbitsa thupi kumachepetsa mwayi wovulala kunyumba, kuntchito, kapena kuchita masewera olimbitsa thupi ndipo kungathandize ndi ululu wosaneneka. Zimapanga minofu yokhazikika yozungulira msana yomwe imapangitsa kuti vertebrae isasunthike mopitirira muyeso, yowonjezera, ndi kupindana kwambiri kumbali imodzi. Kuchita minofu yapakati kungatanthauze zinthu zosiyanasiyana, kutengera zomwe zikuyesera kuti zitheke.

  • Mwachitsanzo, ngati akugwira ntchito yopindika, minyewa imafunikira, ndi dongosolo lomwe amakondera zimasiyana ndi pamene akuyesera kuti asasunthike atayima pa mwendo umodzi.
  • Minofu yomwe imakhudzidwa imasiyana m'mayendedwe awo kutengera ngati munthu ali:
  • Kuyesera kusuntha msana kapena kuukhazikitsa.
  • Kukankha kapena kukoka kulemera.
  • Kuyimirira, kukhala, kapena kugona.

Kwa pachimake cholimba komanso chogwira ntchito, cholinga chake ndikutha kuchitapo kanthu pachinthu chilichonse. Kuchita pachimake kungakhale kovuta, koma ndi kuphunzitsa ndi kuchita, thupi limakhala lamphamvu. Yesetsani kuchitapo kanthu pazochitika za tsiku ndi tsiku zomwe zimaphatikizapo.

  • Kumangirira pachimake mukuyimirira, kukhala pamalo ogwirira ntchito kapena desiki, ndikuyenda.
  • Zochita za tsiku ndi tsiku, monga kupeza zinthu kuchokera pamalo apamwamba, kukagula zinthu, ndikukwera masitepe.

Kuvulala kwa Chiropractic ndi Functional Medicine Clinic ikhoza kupanga pulogalamu yaumwini kuti ithetse mavuto a minofu ndi mafupa, maphunziro apamwamba, masewera olimbitsa thupi, kutambasula, zakudya, kutikita minofu, ndi kusintha kuti thupi likhale ndi thanzi labwino komanso kukhala ndi thanzi labwino.

Njira Yopanda Opaleshoni

Zothandizira

Eickmeyer, Sarah M. "Anatomy and Physiology of the Pelvic Floor." Physical Medicine ndi Rehabilitation Clinics ku North America vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003

Lawson, Samantha, and Ashley Sacks. "Pelvic Floor Physical Therapy and Women's Health Promotion." Journal of Midwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736

Seaman, Austin P et al. "Kumanga Malo Othandizira Zaumoyo Wam'mimba: Kufunika Kwa Njira Yosiyanasiyana Yosiyanasiyana." Journal ya opaleshoni ya m'mimba: magazini yovomerezeka ya Society for Surgery of the Alimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5

Vining, Robert, et al. "Zotsatira za Chiropractic Care pa Mphamvu, Kusamalitsa, ndi Kupirira mu Ntchito Yogwira Ntchito ya Asilikali a US Omwe Ali ndi Ululu Wochepa Kwambiri: Mayesero Olamulidwa Mwachisawawa." Journal of Alternative and Complementary Medicine (New York, NY) vol. 26,7 (2020): 592-601. doi:10.1089/cm.2020.0107

Weis, Carol Ann, et al. "Chisamaliro cha Chiropractic kwa Akuluakulu Omwe Ali ndi Mimba Pang'onopang'ono, Kupweteka kwa M'chiuno, kapena Kupweteka Kwambiri: Kubwereza Mwadongosolo." Journal of Manipulative and physiological Therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005

Zachovajeviene, B et al. "Zotsatira za diaphragm ndi maphunziro a minofu ya m'mimba pa mphamvu ya m'chiuno ndi kupirira: zotsatira za mayesero omwe angakhalepo mwachisawawa." Malipoti a Sayansi vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4

Oyamba Maphunziro a Biking Pamapiri: El Paso Back Clinic

Oyamba Maphunziro a Biking Pamapiri: El Paso Back Clinic

by | Mphamvu & Kuthamanga, Mphamvu & Mphamvu

Kukwera njinga zamapiri ndi njira yosangalatsa yochitira masewera olimbitsa thupi. Kuyenda panjinga kumapiri kumafuna mphamvu zonse za thupi/pakati, mphamvu zophulika, kupirira, kupirira, ndi luso loyendetsa njinga, kumanga liwiro, ndi kuyamwa mabampu ndi mtunda. Koma zimatanthauzanso kuti minofu ina imagwiritsidwa ntchito mopitirira muyeso, zomwe zimapangitsa kuti thupi likhale lopweteka kwambiri lomwe lingayambitse mavuto ndi zovuta za minofu ndi mafupa. Mphamvu, mtima wamtima, ndi kuwoloka kungapindulitse maphunziro okwera njinga zamapiri kuti agwire bwino ntchito, kukwera motetezeka komanso molimba mtima, komanso kupewa kuvulala.

Oyamba Maphunziro a Biking Biking: Gulu la Chiropractic la EP

Maphunziro a Biking Mountain

Zina mwazabwino za maphunziro ndi izi:

  • Kuwonjezeka kwa mafupa.
  • Kupititsa patsogolo thanzi labwino.
  • Kuwongolera kusalinganika ndi kaimidwe kosayenera.
  • Kuchepetsa thupi.
  • Kupewa ukalamba kutaya minofu.

Kusunga kaimidwe ka thupi kokhazikika panjinga kumafuna mphamvu yayikulu kuti igwire ntchito posuntha thupi kumbuyo ndi kutsogolo, mbali ndi mbali, ndikukankhira mmwamba ndi pansi pamene zopinga zosiyanasiyana zikuwonekera. Cholinga cha masewerawa ndi kugwira ntchito ziwalo zosiyanasiyana za thupi nthawi imodzi komanso diagonally, monga mayendedwe omwe amagwiritsidwa ntchito panjinga.

Chidule Chachidule cha Maphunziro a Biking Pamapiri

  • Mangani mphamvu - Yang'anani ma quads, hamstrings, ndi minofu yam'mimba kuti mulimbikitse kukwapula.
  • Wonjezerani chipiriro - Pewani kutopa msanga chifukwa cha kufooka kwa miyendo komanso kuchita masewera olimbitsa thupi.
  • Sinthani luso la njinga zamapiri - Yendani mwachangu komanso moyenera powongolera kuyendetsa njinga ndi luso laukadaulo.

Chitsanzo cha Sabata la Maphunziro

Mayendedwe amatsimikizira kukula kwake, koma mfundo zomwezi zimagwiranso ntchito pamaphunziro okwera njinga zamapiri monga masewera ena opirira. Nachi chitsanzo chophunzitsira kwa oyamba kumene chomwe chingasinthidwe malinga ndi zosowa za wokwera:

Lolemba

  • Kutambasula ndi kuphunzitsa minofu kuti mupumule kumapewa kuuma kapena kugwedezeka pamene mukukwera.

Lachiwiri

  • Woyamba ang'onoang'ono mapiri njira kukwera.
  • Mapiri ndi ofanana ndi Maphunziro a HIIT.
  • Bweretsani kumapiri ndi kutsika.

Lachitatu

  • Kuwala, ulendo wamfupi.
  • Yang'anani pa njira zokhotakhota komanso / kapena kubowola pamakona.

Lachinayi

  • Njira yotalikirapo imayenda pamapiri otsetsereka.
  • Pitirizani kukambirana ndikusangalala ndi njira.

Friday

  • Tsiku lochira.
  • Kutambasula, kusisita, ndi kupukusa thovu.

Loweruka

  • Ulendo wautali.
  • Pitani pa liwiro la kukambirana ndi kusangalala.
  • Musalole njira kulephera pamene thupi liyamba kutopa.

Sunday

  • Kuyenda kwanjira yayitali.
  • Pitani pa liwiro la kukambirana.

Maluso Oyambira

Kuchita luso laukadaulo kudzakonzekera kuyamba kukwera njinga zamoto kuti apambane. Nawa maluso angapo oyambira:

Pangodya

  • kukwera alireza kumatanthauza kutembenukira kolimba.
  • Pangodya ndi luso lofunika lomwe siliyenera kusiya kuphunzitsidwa ndikuwongolera.

Ma Cornering Drills

  • Sankhani ngodya panjira yakomweko ndikudutsamo mpaka mutadziwa bwino.
  • Yang'anani pakukwera bwino pakona, ndipo liwiro lidzapanga.
  • Pamene chidaliro chimakula m'makona, chitani chimodzimodzi mbali ina.

Wongolani

  • Yendani mpaka kumapeto kwenikweni kwakunja mukayandikira kukhota.
  • Yambitsani kutembenuka kusanafike pomwe chakuthwa kwambiri pakona.
  • Khalani kutali kwambiri ndi ngodya pamene mukukwera kuchokera pakona.

Brake Patsogolo Pakona

  • Kupanga mabuleki pakona kungapangitse matayala kuti asasunthike, zomwe zimapangitsa kuti pakhale ngozi yotsetsereka ndi kugwa.
  • Yang'anani kudutsa pamene njinga ikutsatira pamene maso akuyang'ana.
  • Osayang'ana gudumu lakutsogolo, zomwe zingapangitse ngozi kugwa kapena kutembenuka.
  • Pamapeto pake, okwera amatha kuthana ndi njirayi, koma ndiyotsogola kwambiri kwa oyamba kumene.

Smooth Ride

Oyamba kumene akhoza kudabwa ndi kuchuluka kwa njinga zamtunda zomwe zingathe kukwera. Kuyimitsidwa kwamasiku ano kwa njinga zamapiri ndi matayala amatha kuthana nazo. Komabe, kugwiritsa ntchito njira yoyenera ndikofunikira kuti mudutse kapena kuzungulira zopingazo ndikupewa kuwonongeka.

  • Khalani odziwa zozungulira.
  • Khalani omasuka pamene mukuyandikira zopinga.
  • Sankhani momwe mungagonjetsere chopingacho - kukwera, pop / kwezani mawilo, kulumpha, kapena kukwera mozungulira.
  • Khalani ndi chidaliro.
  • Pokwera chopingacho, sungani bwino pama pedals ndikusunga matako pang'ono pa chishalo.
  • Sungani mikono ndi miyendo momasuka ndipo mulole thupi litenge kugwedezeka kwa chopingacho.
  • Khulupirirani kuyimitsidwa ndi matayala.
  • Onetsetsani kuti liwiro lokwanira lapangidwa kuti lipite pamwamba pake komanso kuti siliyimitsa njingayo ndikupangitsa kugwa.
  • Malo ena ovuta angafunike mphamvu zowonjezera kuti njingayo isasunthike.

Kubwera

  • Palibe chifukwa chofinya zogwirira ma brake mwamphamvu kwambiri.
  • Kukwera mabuleki kwambiri, makamaka kutsogolo, kungayambitse ngozi.
  • Mabuleki amapangidwa kuti ayime ndi mphamvu zochepa.
  • Oyamba kumene tikulimbikitsidwa kuphunzira kugwiritsa ntchito kukhudza kuwala pamene braking.
  • Kupititsa patsogolo kudzatsatira gawo lililonse lokwera.

Foundation

Zothandizira

Arriel, Rhaí André, et al. "Mawonedwe Amakono a Kukwera Panjinga Zamapiri: Zokhudza Zathupi ndi Zamakina, Chisinthiko cha Njinga, Ngozi, ndi Kuvulala." International Journal of Environmental Research and Public Health Vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552

Inoue, Allan, et al. "Zotsatira za Sprint vs High-Intensity Aerobic Interval Training pa Cross-Country Mountain Biking Performance: Mayesero Olamulidwa Mwachisawawa." PloS imodzi vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298

Kronisch, Robert L, ndi Ronald P Pfeiffer. "Kuvulala panjinga zamapiri: zosintha." Mankhwala amasewera (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004

Muyor, JM, and M Zabala. "Pang'onopang'ono Pamsewu ndi Panjinga Zamapiri Zimapanga Zosintha pa Spine ndi Hamstring Extensibility." International Journal of sports medicine vol. 37,1, 2016 (43): 9-10.1055. doi:0035/s-1555861-XNUMX

Ranchordas, Mayur K. "Nutrition for adventure racing." Mankhwala amasewera (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303