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Kumashure uye Spinal Fitness paPUSH seRx inotungamira nhandare ine laser yakatarisa pakutsigira zvirongwa zvedu zvemitambo yevechidiki. The PUSH-se-Rx Sisitimu chirongwa chemitambo chakanangana nemitambo yakagadzirirwa neane simba-agility murairidzi uye chiremba wemuviri ane makore makumi mana ane ruzivo akashanda nevatambi vakanyanya.

Chirongwa ichi chidzidzo chemultidisciplinary ye reactive agility, body mechanics, uye yakanyanyisa mafambiro ekufamba papakati payo. Mufananidzo wakajeka wehuwandu hwemasimba emuviri unobuda kuburikidza nekuenderera mberi uye kuongororwa kwakadzama kwevatambi vari kufamba uye pasi pekutariswa zvakananga mitoro yekushushikana.

Kuratidzwa kune biomechanical vulnerabilities inoratidzwa kuchikwata chedu. Pakarepo, isu tinogadzirisa nzira dzedu dzevamhanyi vedu kuti vawedzere kuita. Iyi inogadziridza zvakanyanya sisitimu inogara ichigadziridzwa yakabatsira vazhinji vevamhanyi vedu kudzoka nekukurumidza, kusimba, uye kugadzirira mushure mekukuvara uku vachideredza zvakachengetedzeka nguva dzekupora.

Mhedzisiro inoratidza yakajeka kuvandudza agility, kumhanya, kudzikira kwekuita nguva pamwe nekuvandudzwa kwakanyanya postural-torque mechanics. PUSH-se-Rx inopa humwe hutano hwakawanda hunoshandiswa pakusimudzira kune vatambi vedu pasinei nezera.


Kugadzirisa Rheumatoid Arthritis neKurovedza Kwakasiyana-siyana: Wana Rubatsiro uye Famba zviri nyore.

Kugadzirisa Rheumatoid Arthritis neKurovedza Kwakasiyana-siyana: Wana Rubatsiro uye Famba zviri nyore.

Vanhu vane rheumatoid arthritis vanogona here kubatanidza maekisesaizi akasiyana siyana kuderedza marwadzo emajoini uye kuzvimba mumaoko netsoka?

ziviso

Majoini ari mubatsiro remunhu anopa basa, kufamba, uye kushanduka kumucheto wepamusoro nepamusoro. Majoini acho chikamu chemusculoskeletal system uye ane hukama hwakatanhamara nemhasuru, marunda, uye matishu akapfava anopa chimiro chemuviri uye tsigiro inoita kuti munhu afambe-famba uye kudzivirira nhengo dzakakosha kuti dzishande zvakajairika. Nekudaro, kana munhu ari kubata nekukuvara kana hurwere hunokanganisa basa remuviri musculoskeletal, zvinogona kukonzera marwadzo kune munhu. Chimwe chezviratidzo zvinowanzobatana mumajoini ndechekuzvimba kusingaperi, zvichiita kuti pave nechirwere che autoimmune chinonzi rheumatoid arthritis. Chinyorwa chanhasi chinotarisa kuti rheumatoid arthritis inobata sei majoini musculoskeletal system uye maekisesaizi akasiyana siyana anogona kubatsira kubata nekudzikisa zviratidzo zvine chekuita nerheumatoid arthritis. Isu tinokurukurirana nevamiriri vekurapa vane hukama vanobatanidza ruzivo rwevarwere vedu kuti vaongorore rheumatoid arthritis uye zviratidzo zvayo zvinorwadza zvinobata majoini. Isu tinozivisawo uye kutungamira varwere vachibvunza avo vanobatana navo vekurapa mibvunzo yakaoma kuti vabatanidze maekisesaizi akasiyana muchirongwa chavo chemunhu chekurapa kubata marwadzo ane chekuita nerheumatoid arthritis. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Mabatiro Anoita RA Majoini

Iwe unonzwa kurwadziwa uye kunyorova mumajoini ako zvichikanganisa maitiro ako ezuva nezuva? Iwe unonzwa kuoma chinhu chekutanga mangwanani, uye inoenda zuva rese? Kana kuti unonzwa wakaneta mukati mezuva rose, kunyange pashure pokurara zvakanaka usiku? Vanhu vazhinji vane zviratidzo izvi vanogona kunge vachibata nekutanga kukura kwerheumatoid arthritis mumajoini avo. Ikozvino, rheumatoid arthritis chirwere chisingaperi chinozvimba autoimmune chinokanganisa majoini emuviri asi chakanyanya kuoneka pamaoko, mawoko, netsoka. Zviratidzo zverheumatoid arthritis zvinogona kukura nekukurumidza kana zvishoma nezvishoma zvichienderana nemamiriro ekunze anobatsira mukukura. Sezvo rheumatoid arthritis yakarongerwa se systemic autoimmune chirwere, genetic uye yezvakatipoteredza njodzi zvinhu zvinogona kukonzera rheumatoid arthritis kukura zvinogona kukonzeresa kuwanda kwengozi profiles pamajoini. (Jang et al., 2022) Kana munhu ari kutarisana nezviratidzo zve rheumatoid arthritis, chimwe chezviratidzo zvinorwadza zvinogona kukanganisa majoini zvakanyanya kuzvimba. Kuzvimba kunobatanidza ne rheumatoid arthritis; inoratidzwa nekurwadziwa kwekubatana, zvichiita kuti pave nekuzvimba uye kuparadzwa kunotevera kwekatekete uye bone. (Scherer et al., 2020) Izvi zvinoita kuti vanhu vakawanda vagare vachirwadziwa uye zvinovatadzisa kuita chero mabasa.

 

 

Uyezve, kana majoini mashoma ari kukanganiswa ne rheumatoid arthritis mumatanho ekutanga, zvimwe zvezviratidzo zvinosanganisira:

  • Kuneta
  • Zviratidzo zvakaita sefuru
  • Majoini akazvimba & akapfava
  • Kushushikana

Nekudaro, kana rheumatoid arthritis ichisvika pamatanho ekupedzisira mumajoini, iwo autoantigens akananga kune rheumatoid arthritis anogona kutungamira kune inozvimiririra isingaperi yekuzvimba mamiriro pamajoini, nekudaro zvichikonzera kuwedzera pane periarticular bone pane cartilage-bone junction, zvinotungamirira kukukukurwa kwemapfupa uye kuparara kwecartilage. (Lin et al., 2020) Sezvineiwo, kune nzira dzekurapa dzekudzikisa marwadzo uye kuzvimba mhedzisiro yerheumatoid arthritis uye kubatsira kubata zviratidzo zviri kukanganisa majoini.

 


Arthritis Inotsanangurwa- Vhidhiyo


Maekisesaizi Akasiyana-siyana Anogona Kubatsira NeRA

Kana zvasvika pakudzikisa kuzvimba mhedzisiro ye rheumatoid arthritis, vanhu vazhinji vanogona kutsvaga nzira dzekurapa dzekudzorera kufamba, kushanda, uye kushanduka. Vanhu vazhinji vanogona kubatanidza zviitiko zvakasiyana-siyana zvemuviri kudzoreredza kushushikana pamatishu akaputika uku vachinonotsa kufambira mberi kwerheumatoid arthritis. (Radu & bungau, 2021) Kana vanhu vane rheumatoid arthritis vakabatanidza zvinhu zvakasiyana-siyana zvemuviri, zvinogona kusanganisira kudya kune utano uye kudya kunovaka muviri kuti vadzivise pro-inflammatory effects dzine chokuita nerheumatoid arthritis, kubatsira kupa zviratidzo zvekuvandudza, uye kudzorera kushanda kwemuviri kumajoini. (Gioia et al., 2020)

 

Kana vanhu vane rheumatoid arthritis vanotanga kurovedza muviri sechikamu chekurapa kwavo kwemunhu, inogona kuva nemidziyo inobatsira sezvo vachigona kubatsira neinotevera:

  • Deredza marwadzo emajoini & kuoma
  • Kuvandudza simba remhasuru kumativi emajoini
  • Wedzera kushanda kwemuviri
  • Simbisa hutano hwepfungwa
  • Inoderedza kupisa
  • Wedzera simba remagetsi

Chinonyanya kukosha chekubatanidza maekisesaizi ekuderedza rheumatoid arthritis kusarudza zvinyoro-nyoro zviitwa pamajoini emunhu uku uchipa kufamba kwakakwana kuti muviri ugone kuchinjika uye wakasimba. Pazasi pane mamwe maekisesaizi ekuderedza rheumatoid arthritis.

 

Range of Motion Exercises

Range yekufamba maekisesaizi inogona kubatsira kuchengetedza yakajairika majoini basa ne kuvandudza kuchinjika uye kuderedza kuomarara kune vanhu vane rheumatoid arthritis. Mimwe mienzaniso inosanganisira:

  • Kubhenda Kweminwe: Zvinyoronyoro kotamisa zvigunwe zvako muchibhakera wozvitwasanudza. Dzokorora kakawanda.
  • Wrist Stretch: Tambanudza ruoko rwako chanza chakatarisa pasi. Zvinyoro shandisa rumwe ruoko rwako kudzvanya ruoko rwakatambanudzwa pasi uye kumashure kwekutambanudza.
  • Shoulder Rolls: Rongedza mapendekete mukufamba kwedenderedzwa kumberi, wozodzoreredza gwara.

 

Simba Rokudzidzisa Maekisesaizi

Kudzidziswa kwesimba kunogona kubatsira kuvaka mhasuru dzakatenderedza dzakapoteredza majoini. Izvi zvinobvumira vanhu vazhinji vane rheumatoid arthritis kupa rubatsiro rwakanaka uye kuderedza kushushikana pamajoini. Mimwe mienzaniso inosanganisira:

  • Resistance Bands: Shandisa mabhendi ekupikisa kuita bicep curls, kukwidziridzwa kwemakumbo, uye kudzvanya kwechipfuva.
  • Light Weights: Batanidza madumbbell akareruka kuita maekisesaizi senge mapendekete ekutsikirira, tricep extensions, uye squats.
  • Bodyweight Exercises: Batanidza mukusundira madziro, kusimudza gumbo rakagara, uye mapuranga akagadziridzwa.

 

Maekisesaizi Anobva Mvura

Maekisesaizi emvura anodzivirira pasina kukanganisa majoini, zvichiita kuti ive yakanaka kune avo vane rheumatoid arthritis. Mvura inobatsira kumisa majoini nekurerutsa kuomarara, kuvaka simba, uye kubatsira kuzorodza tsandanyama dzinorwadza. Mimwe mienzaniso yezviitwa-based exercises inosanganisira:

  • Mvura Aerobics: Joinha kirasi yemvura aerobics inopa maitiro akarongwa munzvimbo inotsigira.
  • Aqua Jogging: Shandisa bhandi rekumhanya kudzika mudziva.
  • Kutuhwina: Ita laps kana kuita maekisesaizi akapfava senge backstroke kana breaststroke.

 

Mazano EKuekisesaiza NeRA

Zvakakosha kuyeuka kuti paunenge uchirovedza muviri ne rheumatoid arthritis, zvakakosha kuti ugare uchitanga nekudziya-kunyoro uye nguva dzose kupera nekutonhorera pasi kugadzirira mhasuru nemajoini paunotanga kurovedza muviri. Chimwe chinhu chekurangarira ndechekugara wakafanana uye kugadzirisa kana zvichidikanwa. Izvi zvinobvumira vanhu vazhinji kuteerera kumiviri yavo uye kugadzirisa maekisesaizi kudzivirira kurwadziwa uye kusagadzikana. Kubatanidza maekisesaizi kunoshanda zvakanyanya mukudzikisa rheumatoid arthritis chiitiko sezvo ichigona kubatsira kusimudzira immune system yemuviri uye kubatsira kubata kuzvimba mhinduro ine chekuita nerheumatoid arthritis. (Li & Wang, 2022)

 


References

Gioia, C., Lucchino, B., Tarsitano, MG, Iannuccelli, C., & Di Franco, M. (2020). Zvokudya Zviitiko uye Zvokudya muRheumatoid Arthritis: Kudya Kunogona Kupesvedzera Kubudirira Kwechirwere uye Kuratidzwa Kwekiriniki? Nutrients, 12(5). doi.org/10.3390/nu12051456

Jang, S., Kwon, EJ, & Lee, JJ (2022). Rheumatoid Arthritis: Pathogenic Mabasa eMasero akasiyana-siyana ekudzivirira zvirwere. Int J Mol Sci, 23(2). doi.org/10.3390/ijms23020905

Li, Z., & Wang, XQ (2022). Clinical effect uye biological mechanism yekurovedza muviri kune rheumatoid arthritis: A mini wongororo. Pamberi Immunol, 13, 1089621. doi.org/10.3389/fimmu.2022.1089621

Lin, YJ, Anzaghe, M., & Schulke, S. (2020). Kuvandudza paPathomechanism, Kuongororwa, uye Kurapa Sarudzo dzeRheumatoid Arthritis. Masero, 9(4). doi.org/10.3390/cells9040880

Radu, AF, & Bungau, SG (2021). Kutungamirirwa kweRheumatoid Arthritis: An Overview. Masero, 10(11). doi.org/10.3390/cells10112857

Scherer, HU, Haupl, T., & Burmester, GR (2020). Etiology ye rheumatoid arthritis. J Autoimmun, 110, 102400. doi.org/10.1016/j.jaut.2019.102400

Disclaimer

Ko Kupisa Yoga ndiyo Inoshanda Detoxification Nzira?

Ko Kupisa Yoga ndiyo Inoshanda Detoxification Nzira?

Kuziva nezvehutano hwemabhenefiti eiyo inopisa yoga kungabatsira vanhu kusarudza kuti zvakavakodzera here?

Ko Kupisa Yoga ndiyo Inoshanda Detoxification Nzira?

Hot Yoga

Muviri une hurongwa hwekuzvibvisa pane zvausingakwanise kushandisa kana kusada, dzinodaidzwa kuti toxin. Vanhu vanogona kunge vakanzwa kuti vanogona kudikitira huturu nekuita akasiyana siyana anopisa ega ega masitaera. Yoga inopisa, inoitwa muimba inopisa, yave yakakurumbira. Tembiricha yekamuri yakajairwa yakatenderedza 105 degrees Fahrenheit ine 40% humidity. (Mayo Clinic 2020) Nemhaka yekushisa, yoga inopisa haisi yevanhu vose, uye avo vane matambudziko emwoyo kana dzungu vanokurudzirwa kuti varambe vaine makirasi enguva dzose. Nekudaro, iyo detoxification yekurapa mabhenefiti inogona kunge isipo, kana pachine tsvakiridzo yakakwana yekusimbisa.

Body Detoxification

Yakaputsika nechiropa, chepfu muropa kana bile inosefa muitsvo kana muura uye inobviswa muweti kana chituru. (Boyer JL 2013) Kudikitira hakusi chikamu chekubvisa equation. Basa redikita nderekutonhodza muviri pasi kana wanyanya kupisa. Izvi zvinogona kuitika panguva yebasa rakaoma, kana wakapfekwa zvakanyanya, kana muzhizha. Dikita rinosanganisira kunyanya mvura ine trace uwandu hwe urea, lactic acid, uye zvicherwa. (Baker LB 2019) Kunze kwemvura, hapana chimwe chezvigadzirwa mudikita chinobuda muhuwandu hwakakwana kuti chishandure kana kuvandudza metabolic basa. Sodium yakabuda mudikita inokurumidza kutorwa zvakare kuburikidza neganda epithelial sodium chiteshi, izvo zvinoita zvishoma kushandura mazinga esodium muropa. (Hanukoglu I. et al., 2017)

Environmental Toxins

Muviri unoratidzwa kune marudzi ese ehupfu zuva nezuva, kusanganisira kusvibiswa uye mishonga yezvipembenene mumhepo, zvinochengetedza muzvokudya zvedu, uye detergents uye cosmetics paganda redu. (Hunt P. 2011) Sweat-based exercise yekubvisa huturu uhu huchiri husina hwaro.

Kusveta MuHot Yoga

Vazhinji vanofunga kuti kudikitira mukirasi inopisa yoga kunochenesa doro kana chikafu chisina kunaka. Yoga haizobatsiri kudikitira zvinhu izvi kunze, asi tsika yacho ichiri kupa mabhenefiti anobatsira kupisa mamwe mafuta kubva kumakoriyumu anopedzwa. Kuita maekisesaizi kunobatsira kupisa mafuta zvisinei nekupisa kwenzvimbo. (Swift, DL et al., 2014) Izvo zvinobatsira zvinosanganisira:

  • Kuwedzera kutenderera kuendesa ropa rakawanda rine oxygen kumamhasuru.
  • Yakavandudzwa tsandanyama toni uye kuchinjika.
  • Kunyaradza kushushikana.

Panzvimbo ye iratidzike seiri kubuda bvisa chepfu, kuderedza kuratidzwa nekudya zvine hutano, zvine hutano, kushandisa zvigadzirwa zvechisikigo, uye kuverenga zvinyorwa zvezvigadzirwa zvinoiswa pairi kana mumuviri.

Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vehutano hwekutanga uye nyanzvi kuti vagadzirise hutano hwakakwana uye hutano chirongwa chinobatsira zvizere munhu kuti adzokere kune zvakajairika. Kushandisa nzira yakabatanidzwa yekurapa kukuvara uye chirwere chisingaperi chinorwadza, kukwanisa kubvisa marwadzo kunovandudzwa kuburikidza nekushanduka-shanduka, kufamba, uye agility zvirongwa. Vapepi vedu vanogadzira hurongwa hwekutarisira hwemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape kurapa kwakanyanya.


Zviratidzo zvemuviri Decoded


References

Mayo Clinic. (2020). Chii chinonzi hot yoga? Mayo Clinic Orthopedics uye Mishonga yeMitambo. sportsmedicine.mayoclinic.org/news/what-is-hot-yoga/

Boyer JL (2013). Bile kuumbwa uye secretion. Yakakwana Physiology, 3 (3), 1035-1078. doi.org/10.1002/cphy.c120027

Baker LB (2019). Physiology ye sweat gland basa: Basa rekudikitira uye dikita kuumbwa muhutano hwevanhu. Tembiricha (Austin, Tex.), 6(3), 211–259. doi.org/10.1080/23328940.2019.1632145

Hanukoglu, I., Boggula, VR, Vaknine, H., Sharma, S., Kleyman, T., & Hanukoglu, A. (2017). Kutaura kwe epithelial sodium chiteshi (ENaC) uye CFTR mune epidermis yemunhu uye epidermal appendages. Histochemistry uye cell biology, 147 (6), 733-748. doi.org/10.1007/s00418-016-1535-3

Hunt P. (2011). Muchetura kumativi ose. Kuratidzira kune makemikari muzvinhu zvemazuva ese kunoisa yakavanzika hutano njodzi. Scientific American, 305(4), 14.

Swift, DL, Johannsen, NM, Lavie, CJ, Earnest, CP, & Chechi, TS (2014). Basa rekurovedza muviri uye basa remuviri mukurasikirwa nekurema uye kuchengetedza. Kufambira mberi muzvirwere zvemoyo, 56 (4), 441-447. doi.org/10.1016/j.pcad.2013.09.012

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kutsungirira kunowedzera here kungabatsira vanhu vanoda kuvandudza masimba avo emuviri kana kuwedzera nguva yavanenge vachiita izvi?

Kuchengetedza Kutsungirira Kwekuita Kwakanaka

Kutsungirira

Vanhu vanowanzofunga nezvekutsungirira maererano nekurovedza muviri uye kusimba, sekumhanya, kuchovha bhasikoro, kushambira, uye kudzidziswa simba. Kunyange zvazvo ichi chiri chokwadi, kutsungirira kunobatanidzwa mune rinenge basa rose ratinoita. Somuenzaniso, munhu anofanira kuva netsungiriro yakakwana kuti apedze zuva rose rezviitwa. Izvi zvinosanganisira:

  • Carpooling vana
  • Mabasa eunyanzvi
  • Mabasa epamba
  • Kugadzirira kudya kwemanheru
  • Kubatsira vana nebasa rechikoro, nezvimwewo.

Chinenge chiitiko chega chega chinoda imwe nhanho yekutsungirira, izvo zvinoreva kugona kuchengetedza chiitiko kwenguva yakareba. Apo kutsungirira kunotanga kuderera, kunowanzobva mukusaita mamwe mabasa nguva dzose. Muviri unojaira kuita zvemazuva ese nezviitwa. Kana ichinge yamira kuita zvimwe zvinhu, sekufamba uye kurovedza muviri nguva nenguva, kutsungirira kunodzikira zvishoma nezvishoma, uye kugona kuita panguva imwe chete.

Chii ichochi?

Kutsungirira ndiko kugona kunowanikwa mushure mekudzidziswa kwakanyanya kwemuviri nepfungwa. Physiological and psychological factors zvinosimbisa vanhu kuti varambe vachiita zvavanenge vachiita kwenguva refu. Zvinhu zvinosanganisira:

Kuneta

  • Vanhu vasina kurara zvakanaka husiku hwapfuura kana kuti vakapera simba vanogona kuve nedambudziko rekutevera nekuita zvimwe zviitiko zvinoda kubuda kwakawanda kana simba.

Fitness Levels

  • Iye zvino mazinga ekusimba ari zvakare kufanotaura kwekutsungirira.
  • Kuti munhu akakwana sei mumuviri, pamwe chete nedanho ravo rekudzidziswa, zvinokanganisa kugona kwekutsungirira.
  • Genetics chimwe chinhu, sezvo munhu wese ane mhasuru fibers dzakasiyana dzinogona kukanganisa kugona kwemuviri. Kunyange zvazvo tsvakurudzo inoratidza kuti vanhu vanogona kuchinja zvishoma nezvishoma kuwanda kwemafiber aya, inosimbisawo basa remajini pakusarudza maumbirwo etsandanyama. (de Souza, EO et al., 2014)

Vanhu vanogara vachizvipikisa mupfungwa nemumuviri vari kuramba vachivaka kutsungirira.

Kutsungirira uye Stamina Kusiyana

Kutsungirira kunowanzoshandiswa zvakasiyana nekusimba. Zvisinei, vaviri vacho vakasiyana zvikuru.

  • Stamina inoreva kuti munhu anogona kuita chimwe chiitiko kwenguva yakareba sei kana kuti asina kuneta.
  • Kutsungirira inoenderana nekugona kwemunhu kuita chimwe chiitiko pasina kuita zvakanyanya.

Types

Kutsungirira kunogona kukamurwa kuita zvikamu zvinotsanangurwa nerudzi. Heano marudzi makuru ekutsungirira muhutano hwemuviri uye zvavanoreva.

Mwoyo

  • Cardiovascular endurance ndiko kunetseka kunokwanisa kutorwa nemoyo wemunhu panguva yekurovedza muviri.
  • Pakuvaka kutsungirira kwemoyo, muviri unowedzera kushanda pakupomba ropa paunenge uchiita chimwe chiitiko.
  • Vanhu vane kutsungirira kwakanyanya kwemoyo vanogona kuchengetedza nguva yakareba uye yakanyanya kudzidziswa kwese.

tsandanyama

  • Muscular endurance ndihwo hurefu hwenguva mhasuru dzinogona kuramba dzichibatana zvakakwana kubvumira muviri kupedzisa chimwe chiitiko.
  • Munhu anoshaya musimba kutsungirira anokundwa nekukurumidza kune yakawandisa lactic acid kuvaka-up, zvichikonzera cramps.
  • Munhu ane zvakakosha muscular endurance anogona kusimudza huremu hwekudzokorora kwakawanda asati akundikana.

Anaerobic

  • Anaerobic zvinoreva pasina okisijeni, saka kutsungirira kweanaerobic kunoreva kuti mhasuru inogona kuramba ichishanda pane imwe nhanho yemuviri pasina yakawanda kana chero oxygen.
  • Weightlifting muenzaniso wakanaka weizvi.
  • Anaerobic kurovedza muviri kunowanzoita kupfupi mukufamba kwenguva asi kwakanyanya kupfuura aerobic exercise, sekushambira kana kuchovha bhasikoro.

Kuvandudza

Kuburikidza nekudzidziswa kwekutsungirira, vanhu vanogona kuvandudza kugona kwavo kuita zvimwe zviitiko kwenguva refu. Mazano ekuti ungavandudza sei anosanganisira.

Nguva Yekudzidziswa

Kudzidzira kwepakati, kana kudzidziswa kwepakati-yakanyanya, kunosanganisira kuwedzera kusimba kwekurovedza muviri kwenguva pfupi.

  • Kana uchimhanya, sundira nemaune nhanho zvine simba kupfuura zvakajairika kune 20-second intervals.
  • Inoteverwa nekunonoka kupora kweinenge miniti.
  • Izvi zvinowedzera kutsungirira uye zvinovandudza insulin senitivity.
  • Pedaling pabhasikoro remhepo ndechimwe chiitiko chinokurudzirwa kuvaka simba uye kutsungirira.

Zorora Zvishoma Pakati Peseti

  • Kuzorora pakati pemamwe marudzi ekuita zvekurovedza muviri kunobatsira, kunogonawo kuderedza kurova kwemoyo uye chikumbaridzo chekutsungirira.
  • Kuzorora zvishoma pakati pemaseti ekurovedza muviri kuitira kuti kurova kwemoyo kurambe kwakakwirisa kunowedzera kutsungirira nekurovedza muviri kwega kwega.

Ita mamwe mashoma Reps pane imwe neimwe Seti

  • Chero rudzi rwe kusimbisa muviri zviri kuitwa, imwe nzira yekusimudzira kutsungirira ndeyekuwedzera imwezve rep, imwe maira imwe, kana mamwe maminetsi mashoma kuhurongwa hwekusimba.
  • Muviri unozogadzirisa zvishoma nezvishoma kusvika kune iyo nhanho, zvichiita kuti ive tsika itsva.

Wedzera Core Simba

  • Hazvina mhosva kushanda-kumhanya, kushambira, bhasikoro, kana kusimudza uremu-zvakakosha kuisa pfungwa pakusimbisa musimboti. Izvi zvichabatsira kuvandudza kutsungirira mune chero basa uye kudzivirira kukuvara.

Vanhu vane dambudziko rekutora maekisesaizi avo kuenda padanho rinotevera uye vachinzwa kuti kushingirira kwavo kwadzikama vanofanira kufunga nezvekutsvaga rubatsiro rwemurairidzi wega wega. Kana pane kusagadzikana kana kurwadziwa paunenge uchishanda kuti uwedzere kutsungirira, tsvaga mazano kubva kune unyanzvi hwehutano. Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes. Inopa zvirongwa zvekuchengetedza zvemunhu izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapepi vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine nheyo. Chinangwa chedu ndechekubvisa marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Kuvhura Athletic Potential


References

de Souza, EO, Tricoli, V., Aoki, MS, Roschel, H., Brum, PC, Bacurau, AV, Silva-Batista, C., Wilson, JM, Neves, M., Jr, Soares, AG, & Ugrinowitsch, C. (2014). Mhedzisiro yesimba rimwechete uye kudzidziswa kwekutsungirira pamajeni ane hukama nemyostatin chiratidzo nzira uye tsandanyama fiber mhinduro. Nyaya yesimba uye mamiriro ekutsvagisa, 28(11), 3215–3223. doi.org/10.1519/JSC.0000000000000525

Rowing Machine: Iyo Yakaderera-Impact Yakazara-Muviri Workout

Rowing Machine: Iyo Yakaderera-Impact Yakazara-Muviri Workout

Muchina wekukwasva unogona kupa muviri uzere kurovedza muviri kune vanhu vari kutsvaga kuvandudza kusimba?

Rowing Machine: Iyo Yakaderera-Impact Yakazara-Muviri Workout

Boka revanhu vanoita maekisesaizi mujimu vachishandisa muchina wekukwasva pamwe chete. Maonero epadivi emukadzi wemitambo ari kudzidzira pamushini wekukwasva muCrossFit centre. Musikana ane tsandanyama uye murume wemitambo vari kudzidzira kudzidzira simulator kuCrossFit gym.

Ringing Machine

Nhasi, michina yekukwasva inozivikanwa zvakanyanya sezvishandiso zvinoshanda zvekusimbisa muviri. Ivo vanogona kuwanikwa munzvimbo dzekusimbisa muviri, nzvimbo dzekusimbaradza, kurapwa kwemuviri, uye makiriniki ekugadzirisa mitambo. Kukwasva kwakaderera-kukanganisa, kunobvumira kutonga kwekufamba uye kumhanya, uye inokurudzirwa kupora kupora. Dzimwe nguva inokurudzirwa sekurovedza muviri kune vanhu vane matanho ekutanga eosteoarthritis.

Benefits

Zvinobatsira zvacho zvinosanganisira:

  • Kukwasva ibasa remuviri rakazara rinosimbisa mapoka makuru emhasuru mumaoko, makumbo, uye musimboti uye kuwedzera kutsungirira kwemoyo.
  • Muviri wepamusoro nepasi unoshandiswa pakurohwa kwese.
  • Inosimbisa uye toni mhasuru.
  • Kukwasha kunopisa macalorie akakosha pasina kuisa kushushikana kwakawedzerwa pamajoini.
  • Inovandudza kutsungirira uye hutano hwemoyo nemapapu.

Cardiovascular Fitness

Kukwasva ibasa risingawanzoitiki rinosanganisira simba uye kutsungirira. Kurovedzera muviri kunowedzera kurova kwemoyo uye oxygen, kunatsiridza kusimba kwemoyo. (Hansen RK, nevamwe. 2023Kuburikidza nekuenderera mberi, rhythmic kufamba, izvo zvinowedzera kushandiswa kweokisijeni, kukwasva kunosimudzira kugona kwemoyo nemapapu kupa mweya weokisijeni kumuviri uye kushanda pakutsungirira kwetsandanyama.

Full-Muviri Workout

Basa rekukwasva ibasa rakazara remuviri rinoshanda panguva imwe chete nzvimbo dzakawanda dzemuviri nemapoka emhasuru, kunyanya maoko, musana, musimboti, uye makumbo. Iko kufamba kunofambisa mapoka makuru emhasuru kuburikidza nehuwandu hwakazara hwekufamba, kusimudzira kuchinjika uye kuvandudza tsandanyama toni iyo yakanaka kune vanhu vane dambudziko nekuita maekisesaizi ekurema sekumhanya. Kukwasva kunogonawo kuvandudza mamaki emuviri, zvichienderana nekusimba kwekurovedza muviri uye nzvimbo yekurova kwemoyo inochengetwa.

Joint-Friendly

Kukwasva ibasa rakadzikama, rinoita kuti zvive nyore pamajoini uye akakodzera vanhu vane zvinonetsa pamwe chete kana avo vari kutsvaga kurovedza muviri-kune hushamwari. Iko kurovedzera kunobata mamhasuru makuru nenzira yakaderera-isina kurovera pamajoini kana kutenderera kwakanyanya.

Inopisa MaCalori

Kukwasva kunogona kuve nzira inoshanda yekupisa macalorie. Yayo yemoyo uye yekudzivirira kudzidzisa musanganiswa inoita kuti ive chishandiso chinoshanda chekutonga uremu uye kurasikirwa nehuremu. Kuchinjana pakati pepamusoro uye kuderera kwesimba kunogona kuwedzera kutsva kwekoriori panguva uye mushure mechikamu chekurovedza muviri kubva kune yakawandisa post-exercise oxygen kushandiswa (EPOC), inozivikanwawo sekuti afterburn effect. (Sindorf, MAG et al., 2021)

Inovandudza Mamiriro

Kuchengeta chimiro chine hutano kunopa akawanda mabhenefiti, akadai sekuvandudza kugona kufema, kubatsira mukugaya, nekudzivirira kukuvara. (Kim D, 2015) Kukwasva kunogona kuva basa rinoshanda rinowedzera simba remashure uye kuziva uye kuderedza njodzi dzemarwadzo ekudzokera shure. Yakakodzera musana activation inodiwa kuti ibudirire kukwasva, iyo inobatsirawo kukwevera mapendekete kumashure. Iyo hip flexors inobatsira kurebesa panguva yedhiraivha chikamu apo mapendekete akavhurika. Unyanzvi hwekukwasva hunosanganisira:

  • Dorsiflexion yetsoka.
  • Kutambanudza kweAchilles tendon.
  • Kubatanidza tibialis.

kutanga

Kukwasva hakuna kunyanya kuoma kuti utange. Kutevera maitiro akagovaniswa nenyanzvi kuchabatsira kuvandudza ruzivo uye kuderedza njodzi ye kuipa.

Kuchengeta Mamiriro Akarurama

  • Musana unofanirwa kuve wakatwasuka mukati mekufamba.
  • Sungai mhasuru dzepakati kuti musana usatenderere uchikotama pamabvi nemuhudyu panguva yekufamba.
  • Izvi zvinoita kuti muviri urambe wakabatana, unodzivirira kukuvara, uye zvinoita kuti kurovedza muviri kubudirire.

Chengetedza Stroke Sequences

Kune zvikamu zvina kune zvakatevedzana:

  1. The Catch - ndipo paunogara kumberi kwemuchina wakakotama mabvi uye maoko achitambanudza ruoko kuti abate mubato.
  2. The fambisa -ndiyo nhanho inotevera, iyo inosanganisira kusundira mupuratifomu nezvitsitsinho zvako uye kutyaira nemumakumbo ako uchibata makumbo ako, glutes, uye musimboti. Panguva yekutyaira, unoda kuzembera kumashure zvishoma uchisaidzira nemakumbo ako uchikweva mubato kuzasi kwembabvu cage.
  3. The pedza - zembera kumashure zvishoma uchikwevera mubato kuzasi kwechipfuva.
  4. The kupora - tambanudza maoko ako mberi uchikotamisa chiuno kuunza torso mberi, uchishandisa makumbo ako kukwevera kumashure kunzvimbo yekutanga.

Gadzirisa Resistance Zvinoenderana

Michina yakawanda yekukwasva ine zvigadziriso zvekuramba. Vatangi vekutanga vanofanirwa kutanga neakadzika nhanho yekupikisa kuti vatarise pahunyanzvi hwakakodzera uye zvishoma nezvishoma vachiwedzera sezvavanowedzera kugadzikana kuitira kuti kuramba kunopa dambudziko pasina kukanganisa fomu. Pamuchina wekukwasva, munhu wacho anofanirwa kunzwa sekunge ari kunyungudika zvakanaka pamusoro pemvura aine shamhu dzakasimba, dzine simba dzinodzokororwa kune mareps akawanda zvichienderana nekurovedza muviri.

Kupisa

Kushanda kweAerobic kunoda kufema kwakakodzera. Zvinokurudzirwa kufemera mukati mechikamu chekudzoreredza paunenge uchitsvedza chigaro mberi uye exhale panguva yedhiraivha chikamu paunenge uchisundira nemakumbo. Kufema mukuwirirana nekufamba kwekukwasva kunoita kuti mweya weokisijeni urambe uchienda, saka muviri unochengetedza simba uye kurova kwakanaka.

Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki

Sezvinoita chero chirongwa chekugwinya, vanhu vanofanirwa kubvunza nyanzvi yezvehutano kana nyanzvi yekugwinya, kunyanya kana mamiriro ehutano agara aripo kana kunetseka kuripo. PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kuvandudza muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana. Isu tinotarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes kugadzira zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvakagadzirirwa kumunhu. Tichishandisa nzira yakabatanidzwa, chinangwa chedu ndechekubvisa marwadzo zvakasikwa nekudzorera hutano uye kushanda kumuviri kuburikidza neFunctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana imwe nzira yekurapa ichidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape kurapa kwakanyanya kunowanikwa.


Core Exercises uye Kurwadza Kwemusana


References

Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Kuekisesaiza kunowedzera cardiorespiratory fitness uye brachial artery dhayamita asi kwete zvechinyakare cardiometabolic njodzi zvinhu mumusana-wakakuvara vanhu. European Journal of Applied Physiology, 123 (6), 1241-1255. doi.org/10.1007/s00421-023-05146-y

Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Yakawandisa Post-Exercise Oxygen Consumption uye Substrate Oxidation Kutevera Yakakwira-Intensity Interval Kudzidziswa: Migumisiro Yekudzoreredza Manipulation. International Journal of Exercise Sayenzi, 14(2), 1151–1165.

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791

Kiinura Reief: Kutambanudza kweWrist uye Kurwadza Kweruoko

Kiinura Reief: Kutambanudza kweWrist uye Kurwadza Kweruoko

Kutambanudzira kwakasiyana-siyana kunogona kubatsira kune vanhu vanobata nemaoko uye kurwadziwa kwemaoko nekudzikisa marwadzo uye kusagadzikana kumigumo?

ziviso

Munyika inofambiswa netekinoroji, zvakajairika kuti vanhu vanzwe kurwadziwa kwemaoko nemaoko pane imwe nguva muhupenyu hwavo. Maoko ichikamu chekumusoro kwemuviri uye anoshandiswa kune akasiyana mabasa uye mabasa epamba zuva rese. Idzo dzepamberi dzinopa hukama hwekukonzeresa nemaoko nemaoko ekumusoro migumo sezvo vachipa akakosha mota mabasa kumuviri. Maoko anotsigira muviri kana akatakura chinhu; mhasuru dzakasiyana-siyana, ligaments, tendon, uye majoini anobatsira wrist nekufamba uye kuchinjika. Nekudaro, kana kukuvara kana mafambiro emazuva ese atanga kukanganisa maoko uye kukonzera nyaya nemaoko nechanza, zvinogona kunetsa kuita mabasa akareruka uye kukanganisa mararamiro emunhu. Neraki, nzira dzakawanda dziripo dzekudzikisa marwadzo uye kusagadzikana kwechanza nemaoko. Chinyorwa chanhasi chinotarisa kuti chii chinokonzera kurwadziwa kwemaoko nemaoko, nzira yekudzivirira marwadzo emaoko nemaoko kuti asadzoke, uye kuti kubatanidza zvakasiyana-siyana kunogona kubatsira sei kuderedza marwadzo-sezvinoita. Isu tinokurukurirana nevarapi vane hunyanzvi vanosimbisa ruzivo rwevarwere vedu kuti vaongorore zvikonzero zvakawanda zvinotungamira mukukura kwemaoko uye kurwadziwa kwemaoko. Isu tinozivisawo uye kutungamira varwere nezvekuti kwakasiyana-siyana kutambanudza uye matekiniki anogona kubatsira kuderedza mikana yeruoko uye kurwadziwa kwemaoko kubva pakudzoka. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha pamusoro pekubatanidza aya matamba uye matekiniki mumaitiro avo emazuva ese kuti vararame hupenyu hune hutano. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Chii Chinokonzera Kurwadza Kwemaoko uye Ruoko?

Iwe unowanzonzwa kurwadziwa kana kuoma muchiuno chako mushure mekunyora zuva rese pakombuta kana foni? Une dambudziko rekubata zvinhu mumaoko ako here? Kana kuti kangani maoko ako achirwadza zvokuti kuakwinya kunoita kuti uzorodzwe kwenguva pfupi? Vanhu vazhinji, kusanganisira vakwegura, vakambonzwa kurwadziwa pane imwe nguva, uye nguva yakawanda, inobata maoko nemaoko. Sezvo munhu wese anoshandisa maoko ake nemaoko kana achiita mabasa akasiyana-siyana, apo kukuvara kana kudzokorora kufamba kunotanga kukanganisa maoko nemaoko, zvinogona kuva nemigumisiro yakakura pamabasa akareruka. Paunenge uchibata nekurwadziwa kwemaoko nemaoko, zvinogona kuita kuti hupenyu husatsungirike kumunhu. Sezvo marwadzo ari mhinduro yakajairika yekudzivirira kune chero kukuvara uye zvinogona kukuvadza zvinokonzeresa muchimiro chayo chakaoma, kana nguva refu kana kusashanda neuromuscular nyaya dzinotanga kukanganisa muviri, zvinogona kuita kuti kuremara nekurwadziwa. (Merkle et al., 2020) Pakurwadziwa kwemaoko nemaoko, zviitiko zvakawanda zvinotungamira mukukura kwayo zvinokonzerwa ne micro-stress kana kudzokorora kushandiswa kwemisodzi. 

 

 

Izvi zvinodaro nekuti sezvo pasi rose richifambiswa neruzivo rwemichina, vanhu vazhinji vari kushandisa makomputa kana nharembozha kutaurirana, izvo zvinogona kuva chimwe chezvikonzero zvekukura kwekurwadziwa kwemaoko nemaoko. Kana vanhu vazhinji vachigara vachishandisa michina yemagetsi, kufamba-famba uye kushandiswa kwezvigunwe kunowedzera mutoro wavo uye kunowedzera kuwanda kwekusagadzikana kwemusculoskeletal. (Baabdullah et al., 2020) Zvimwe zvidzidzo zvakataura kuti vanhu vakawanda pavanotanga kuita kudzokorora mafambiro nguva dzose uye vaine nzvimbo dzakasiyana dzemajoini emaoko avo pavanenge vachishandisa zvigadzirwa zvemagetsi nguva dzose, zvinogona kukonzera marwadzo kumajoini emaoko avo uye kukanganisa chimiro. (Amjad et al., 2020) Uyezve, kana kudzokorora kudengenyeka kunoratidzwa kana kusimba kweangular kufamba kunokanganisa maoko nemaoko, zvinogona kutungamirira ku carpal tunnel syndrome uye kukanganisa maoko. (Osiak et al., 2022) Majoini akasiyana-siyana, marunda, uye tsandanyama zvakare zvinobatwa mumaoko nechanza semapoinzi epanotangira ruoko. Neraki, kune nzira dzakawanda idzo vanhu vazhinji vanogona kuderedza marwadzo-semhedzisiro yewako uye kurwadziwa kwemaoko.

 


Zvakanakira Kutambanudza-Vhidhiyo


Maitiro ekudzivirira Wrist & Ruoko Kurwadza Kubva Kudzoka

Kune nzira dzakawanda dzekudzikisa kurwadziwa kwemaoko nemaoko, uye vanhu vazhinji vanoedza kutsvaga nzira dzekurapa kuderedza marwadzo. Kurapa kusiri kwekuvhiya senge kurapa kwemaoko kunogona kubatsira nekurwadziwa kwemaoko nemaoko nekushandisa masimba ekuunganidza kubvumira kuchinjika kwechanza uye kuwedzera kuvandudza kushanda kwemota. (Gutierrez-Espinoza et al., 2022) Kumwe kurapwa kusiri kwekuvhiya kunogona kubatsira nekurwadziwa kwemaoko nemaoko ndeye acupuncture. Acupuncture inoshandisa diki, yakasimba, tsono dzakatetepa kuti dziiswe mune dzakasiyana-siyana acupoints paruoko kuti kuderedze kurwadziwa kwakanyanya uye kudzosa basa rekufamba kumaoko nechanza. (Trinh et al., 2022)

 

Yakasiyana-siyana Kutambanudza KweWrist & Marwadzo Emaoko

 

Sezvineiwo, pane a nyore uye kuwanikwa nzira yekuti vanhu vazhinji vaderedze mhedzisiro yeruoko uye kurwadziwa-kutambanudza ruoko uye nekubatanidza iyo yoga mumaitiro avo. Yoga inotambanudza maoko nemaoko inogona kubatsira kuderedza uye kuderedza kuomarara, uye kutambanudza uku kunogona kuitwa kwemaminetsi mashoma, zvichipa mhedzisiro inobatsira. (Gandolfi et al., 2023Pazasi pane mamwe ematanho aya anogona Kupinzwa nyore nyore mumaitiro emunhu wese, zvichiita kuti zvive nyore kwauri kutora kutonga kwechanza chako uye hutano hwemaoko.

 

Wrist Flexor Stretch

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako pamberi pako nechanza chako mudenga.
    • Shandisa rumwe ruoko kudhonzera zvigunwe zvinyoro nyoro kudzoka kumuviri kusvika wanzwa kutambanudza ruoko rwako.
    • Bata nzvimbo iyi kwemasekondi gumi nemashanu kusvika makumi matatu.
    • Dzokorora 2-3 nguva nechanza chimwe nechimwe.

 

Wrist Extensor Stretch

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako pamberi pemuviri wako chanza chako chakatarisa pasi.
    • Dhonza zvigunwe zvinyoro nyoro kumuviri wako nerumwe ruoko kusvika wanzwa kutambanudza kunze kweruoko rwako.
    • Bata kwemasekondi makumi matatu kusvika makumi matanhatu.
    • Ita izvi 2-3 nguva paruoko.

 

Munamato Kutambanudza

  • Maitirwo Azvo:
    • Isa zvanza pamwe chete munzvimbo yekunamatira pamberi chechipfuva, pasi pechirebvu.
    • Zvishoma nezvishoma kuderedza maoko akabatana akananga muchiuno, achichengeta maoko ari pedyo nedumbu rako uye zvanza zvako pamwechete kusvikira wanzwa kutambanudza pasi pemaoko ako.
    • Bata kwemasekonzi makumi matatu uye dzokorora zvishoma.

 

Tendon Glides

  • Maitirwo Azvo:
    • Tanga neminwe yako yakatambanudzwa kunze.
    • Zvadaro, kotamisa zvigunwe zvako kuti uite chibhakera chechirauro; unofanira kunzwa kutambanudza asi pasina kurwadziwa.
    • Dzokera kunzvimbo yekutanga uye ukotamise zvigunwe zvako kuti ubate kumusoro kwechanza chako, uchichengeta zvigunwe zvako zvakananga.
    • Pakupedzisira, kotamisa zvigunwe zvako muchibhakera chakazara.
    • Dzokorora kutevedzana kagumi.

 

Chigunwe Kutambanudza

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako neminwe yako pamwe chete.
    • kweva chigunwe chako kure neminwe yako kusvika pakusununguka.
    • Bata kwemasekondi makumi matatu kusvika makumi matanhatu.
    • Dzokorora 2-3 nguva nechigunwe chimwe nechimwe.

 

Zunza kunze

  • Maitirwo Azvo:
    • Mushure mekutambanudza, zunza maoko ako zvishoma sekunge uri kuedza kuaomesa. Izvi zvinobatsira kuderedza kushushikana uye kukurudzira kutenderera.

References

Amjad, F., Farooq, MN, Batool, R., & Irshad, A. (2020). Kuwanda kwekurwadziwa kwemaoko uye zvakabatana nenjodzi muvadzidzi vanoshandisa nharembozha. Pak J Med Sci, 36(4), 746-749. doi.org/10.12669/pjms.36.4.1797

Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). Kushamwaridzana pakati pekupindwa muropa ne-smartphone uye kurwadziwa kwechigunwe / ruoko: Chidzidzo chemuchinjika. Mushonga (Baltimore), 99(10), e19124. doi.org/10.1097/MD.0000000000019124

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Kubudirira kwebhuku rekurapa muvarwere vane distal radius fracture: kuongorora kwakarongeka uye meta-analysis. J Man Manip Ther, 30(1), 33-45. doi.org/10.1080/10669817.2021.1992090

Merkle, SL, Sluka, KA, & Frey-Law, LA (2020). Kudyidzana pakati pemarwadzo nekufamba. J Hand Ther, 33(1), 60-66. doi.org/10.1016/j.jht.2018.05.001

Osiak, K., Elnazir, P., Walocha, JA, & Pasternak, A. (2022). Carpal tunnel syndrome: mamiriro-e-the-art wongororo. Folia Morphol (Warsz), 81(4), 851-862. doi.org/10.5603/FM.a2021.0121

Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, CY (2022). Mhedzisiro yeAcupuncture paRuoko neWrist Pain Intensity, Functional Status, uye Hupenyu Hwevanhu Vakuru: Ongororo Yakarongeka. Med Acupunct, 34(1), 34-48. doi.org/10.1089/acu.2021.0046

 

Disclaimer

Banish Neck Pain neYoga: Poses uye Strategies

Banish Neck Pain neYoga: Poses uye Strategies

Kubatanidza akasiyana ega yoga anoisa kubatsira kuderedza kushushikana kwemutsipa uye kupa zororo rekurwadziwa kune vanhu vari kubata nemarwadzo emutsipa?

ziviso

Mukati mekubatikana uye kubatikana kwehupenyu hwazvino, zvakajairika kuti vanhu vazhinji vatakure kushushikana mumiviri yavo. Kana muviri uchibata nezvinonetsa zvemazuva ese, kushushikana, kusagadzikana, uye kurwadziwa zvinowanzo ratidza munzvimbo dzepamusoro uye dzepasi dzemuviri. Kana zvikamu zvemuviri zvepamusoro uye zvepasi zvichibata nenyaya idzi, zvinogona kukonzera kuwanda kwengozi profiles musculoskeletal system. Imwe yeakajairika musculoskeletal nyaya kurwadziwa kwemutsipa. Inogona kukonzera matambudziko mazhinji kune chikamu chekervical chemusana uye kuita kuti misumbu yakapoteredza ive yakaoma uye mukurwadziwa kubva mukushungurudzika kwemabasa ezuva nezuva. Neraki, kune nzira dzakawanda dzekudzikisa kushushikana kubva pamutsipa uye kubatsira kuzorodza tsandanyama dzakakanganisika kubva mukusagadzikana, kusanganisira yoga. Muchinyorwa chanhasi, isu tichatarisa kuti kurwadziwa kwemutsipa kunobata sei muviri wepamusoro, mabhenefiti eyoga yekurwadziwa kwemutsipa, uye akasiyana-siyana ega yoga anomisa kudzikisa kupindirana kwemarwadzo emutsipa. Isu tinokurukurirana nevazivisi vezvokurapa vane ruzivo vanosimbisa ruzivo rwevarwere vedu kuti vaongorore kuti kurwadziwa kwemutsipa kunopindirana sei nezvinonetsa zvezuva nezuva zvinokanganisa muviri wepamusoro. Isu tinozivisawo uye kutungamira varwere kuti yoga uye akasiyana anoisa anogona sei kubatsira muviri uye kupa zororo rekurwadziwa kumamhasuru akatenderedza. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha nezve kubatanidza iyo yoga mumaitiro avo ezuva nezuva kuti vaderedze kushushikana kwemhasuru uye kupa kujeka kumiviri yavo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Kurwadza Kwemutsipa Kunobata Sei Muviri Wepamusoro?

Iwe unonzwa kusagadzikana kana kurwadziwa mumutsipa wako nemapfudzi mushure menguva refu, zuva rekushanda rakaoma? Iwe unoona iwe uchivhima kupfuura zvakajairika paunenge uchiita maitiro ako ezuva nezuva? Kana kuti unozviona uchikudziridza chimiro chokuvhima kubva pakutarisa pakombiyuta kana kuti foni kwenguva refu? Zvizhinji zveizvi zvinowanzoitika zvinowanzoenderana nemuviri wepamusoro, kunyanya mumutsipa uye munzvimbo dzemapfudzi, izvo zvinokonzera kurwadziwa kwemutsipa. Seimwe yematambudziko akajairika anobata vanhu vazhinji pasi rese, kurwadziwa kwemutsipa chirwere chemultifactorial chine njodzi dzakawanda dzinokonzera kukura kwayo. (Kazeminasab et al., 2022) Kufanana nemarwadzo ekudzokera shure, kurwadziwa kwemutsipa kunogona kuva nematanho akaoma uye asingagumi zvichienderana nekuoma uye zvakatipoteredza zvinokonzera kukura kwayo. Mitsipa yakasiyana-siyana, ligaments, uye matishu akakomberedza mutsipa nemapfudzi anochengeta mutsipa wakagadzikana uye unofamba. Kana vanhu vazhinji vakashandisa zvakanyanya mhasuru idzi mumutsipa nemapfudzi kakawanda, zvinogona kuwedzera marwadzo emutsipa mumuviri wepamusoro mukukura. (Ben Ayed et al., 2019

 

 

Kana kurwadziwa kwemutsipa kwakanyanya kuchichinja, kunogona kuita kuti munhu agare achinetseka, kurwadziwa, uye kusuwa, saka vanotanga kutsvaga mhinduro dzakasiyana dzekudzikisa zviratidzo zvinowirirana pavanenge vachitaura kuvanachiremba vavo vekutanga. Apo vanhu vazhinji vanotanga kutsanangurira vanachiremba vavo kuti mararamiro avo ezuva nezuva anotaridzika sei, vanachiremba vakawanda vachatanga kuongorora nekugadzira chirongwa chinotarisa pane chero tsanangudzo yekukuvara kupi zvako, kusanganisira nzira dzinogona kuitika, kukurudzira uye kubvisa zvinhu, uye maitiro emarwadzo avanawo. kusangana nezuva rese kuti vauye nehurongwa hwekurapa hwemunhu kuti usangoderedza marwadzo emutsipa asiwo kupa zororo kunetsa uye kusagadzikana kumuviri. (Childress & Stuek, 2020

 


Sayenzi Yekufamba- Vhidhiyo


Mabhenefiti eYoga Kune Neck Pain

Vanachiremba vazhinji vekutanga vanozoshanda nevarapi vanobatana kuti vagadzire hurongwa hwemunhu hwekubvisa marwadzo emutsipa uye zviratidzo zvaro zvinosanganisirwa muvanhu vazhinji. Zvizhinji zveizvi zvirongwa zvekurapa zvakagadzirirwa zvinosanganisira spinal manipulation, acupuncture, masaja, decompression therapy, uye kurapa kurovedza muviri. Imwe yemitambo yekurapa yakashandiswa nevanhu vazhinji ndeye yoga. Yoga chiitiko chakazara chinosanganisira kudzora kufema, kufungisisa, uye akasiyana maitiro ekutambanudza uye kusimbisa iyo yakakanganiswa mhasuru dzepamusoro. Yoga yakanakira kuderedza marwadzo emutsipa uye kubatsira nechepamusoro cervical spine kufamba, kutambanudza mutsipa musculature kubatsira munhu kuvandudza kufamba uye kushanduka. (Raja et al., 2021Pamusoro pezvo, zvinokonzeresa zveyoga uye nezvakawanda zvinomisikidza zvinogona kuderedza kushushikana, kupa kujeka kupfungwa, uye kubvumira izvo zvinovaka muviri uye oxygen kune musculo-articular system kuti iponese muviri pachawo. (Gandolfi et al., 2023)

 

Yoga Inomirira Kurwadza Kwemutsipa

Panguva imwecheteyo, vanhu vazhinji vane mabasa ekugara anoenderana nekurwadziwa kwemutsipa vakaita yoga sechikamu chemaitiro avo. Yoga inonatsiridza huwandu hwavo hwekufamba kwemajoini uye yekuziva basa uye inobatsira kudzoreredza musculoskeletal kusagadzikana mumutsipa nemapfudzi. (Thanasilungkoon et al., 2023) Pasi pane mamwe maitiro akasiyana-siyana ega yoga anogona kubatsira kuderedza marwadzo-sezviratidzo zvemarwadzo emutsipa uye kurerutsa misumbu yakapoteredza. 

 

Akagara Mutsipa Anotambanudza

 

Kune yakagara mitsipa yakatambanudzwa, iyi yoga pose inobatsira kutambanudza uye kusunungura mitsipa yemutsipa inotakura kushushikana uye kushushikana munharaunda yekervical yemuviri. 

  • Munzvimbo yakagara yakatwasuka, shandura musoro kurudyi uye zvinyoronyoro simudza chirebvu.
  • Iwe unofanirwa kunzwa kutambanudza parutivi rworuboshwe rwemutsipa nemapfudzi.
  • Bata nzvimbo yekufema katatu kusvika kushanu uye dzokorora kuruboshwe.

 

Camel Pose

 

Kune ngamera inomira, iyi yoga pose inobatsira kusimbisa mhasuru dzemutsipa wekumberi uku ichirerutsa kushushikana pamapfudzi uye kumashure kwemutsipa.

  • Iwe unogona kupfugama pa yoga mat nekuchengeta mabvi ako netsoka hip-kure zvakaparadzana uchichengeta pelvis isina kwayakarerekera. 
  • Simudza chipfuva uchikwenya musana uye uchidzvanya chiuno kumberi zvishoma.
  • Hunza zvigunwe zvitsitsinho kana yoga block padivi pezvitsitsinho.
  • Tarisa pakukwevera chirebvu pedyo nemutsipa uchidzvanya makumbo kumeti.
  • Bata nzvimbo yekufema katatu kusvika kushanu usati wasunungura uye uchisimudza sternum kuti usimuke zvakare.

 

Sphinx Pose

 

Iyo sphinx pose inokubvumira kurebesa uye kusimbisa musana uchitambanudza mapendekete uye kusunungura kushushikana. 

  • Pa yoga mat, rara nedumbu rako nemagokora pasi pemapfudzi.
  • Dzvanya zvanza zvako nemaoko pameti uye simbisa hafu yepasi kuti itsigire iwe paunenge uchisimudza torso yako yepamusoro nemusoro.
  • Ramba wakatarisa kumberi sezvo uri kurangarira kurebesa musana.
  • Bata nzvimbo iyi kwekufema katatu kusvika kushanu.

 

Thread The Tsono Pose

 

Iyo thread-the-needle pose inobatsira kusunungura tension yakachengetwa mumutsipa, mapepa, uye kumashure.

  • Pa yoga mat, tanga munzvimbo ina-zvese nechanza pasi pemapfudzi uye mabvi pasi pehudyu.
  • Simudza ruoko rwerudyi uende narwo kuruboshwe uchitevedza pasi nechanza chakatarisa mudenga.
  • Bata nzvimbo yekufema katatu kusvika kushanu kwemasekonzi makumi matatu uye regedza.
  • Dzokera kunzvimbo yose-mana uye dzokorora kuruboshwe.

 

mhedziso

Pakazere, kubatanidza yoga sechikamu chemaitiro ezuva nezuva kunogona kupa mhedzisiro inobatsira mukuderedza marwadzo emutsipa uye ayo anobatana nawo comorbidities. Yoga haidi maawa ekudzidzira kana kupindirana mune dzakasiyana siyana, sezvo maminetsi mashoma ekutambanudza zvinyoro uye kufema zvine musoro zuva rega rega anogona kupa mhedzisiro yakanaka. Kana vanhu vatanga kushandisa yoga sechikamu chezviitiko zvavo zvezuva nezuva, vanozoona kumira kwavo kuchivandudza, pfungwa dzavo dzakajeka kupfuura nakare kose, uye vanorarama hupenyu hunofadza, hune hutano pasina kubata nemarwadzo emutsipa.


References

Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kasis, M., & Damak, J. (2019). Kuwanda, Njodzi uye Migumisiro Yemutsipa, Mafudzi uye Low-Back Pain muSekondari-Chikoro Vana. J Res Health Sci, 19(1), e00440. www.ncbi.nlm.nih.gov/pubmed/31133629

www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf

Childress, MA, & Stuek, SJ (2020). Neck Pain: Kutanga Kuongorora uye Kutungamira. American Family Physician, 102(3), 150-156. www.ncbi.nlm.nih.gov/pubmed/32735440

www.aafp.org/pubs/afp/issues/2020/0801/p150.pdf

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Kazeminasab, S., Nejadghaderi, SA, Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, MJM, Kolahi, AA, & Safiri, S. (2022). Kurwadziwa kwemutsipa: epidemiology yepasi rose, maitiro uye njodzi zvinhu. BMC Musculoskelet Disord, 23(1), 26. doi.org/10.1186/s12891-021-04957-4

Raja, GP, Bhat, NS, Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Kubudirira kwekudzika kwekervical fascial manipulation uye yoga postures pamarwadzo, basa, uye oculomotor kudzora kune varwere vane mechanical kurwadziwa kwemutsipa: kudzidza protocol ye pragmatic, parallel-group, randomized, controlled trial. miedzo, 22(1), 574. doi.org/10.1186/s13063-021-05533-w

Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). Iko Kushanda kweRuesi Dadton uye Yoga paKuderedza Mitsipa uye Mapfudzi Marwadzo muVashandi Hofisi. Int J Exerc Sci, 16(7), 1113-1130. www.ncbi.nlm.nih.gov/pubmed/38287934

www.ncbi.nlm.nih.gov/pmc/articles/PMC10824298/pdf/ijes-16-7-1113.pdf

Disclaimer

Kunzwisisa Zvakanakira Fitness Assessment

Kunzwisisa Zvakanakira Fitness Assessment

Kune vanhu vari kutsvaga kuvandudza hutano hwavo, bvunzo yekuongorora kusimba inogona kuona nzvimbo dzinogona kuitika uye kubatsira kuongorora hutano hwese uye chimiro chemuviri?

Kunzwisisa Zvakanakira Fitness Assessment

Fitness Assessment

Muedzo wekusimba, unozivikanwawo sekuongorora kusimba, unobatsira kuongorora hutano hwemunhu hwese uye hwemuviri. Inosanganisira nhevedzano yezviitwa zvekugadzira chirongwa chakakodzera chekurovedza muviri chehutano hwese uye kusimba. (National Strength and Conditioning Association. 2017) Fitness ongororo yekuongorora mabhenefiti anosanganisira:

  • Kuziva nzvimbo dzinoda kuvandudzwa.
  • Kubatsira nyanzvi mukunzwisisa kuti ndedzipi mhando dzemaekisesaizi dzakachengeteka uye dzinoshanda zvakanyanya.
  • Kubatsira kuyera kufambira mberi kwehutano nekufamba kwenguva.
  • Kubvumira chirongwa chega chega chinogona kubatsira kudzivirira kukuvara uye kuchengetedza hutano hwese hwemuviri.

Ongororo inogona kusanganisira yakawanda yebvunzo, kusanganisira:

  • Miyedzo yekuumbwa kwemuviri.
  • Miedzo yemwoyo yemwoyo.
  • Miedzo yekutsungirira.
  • Range of kufamba bvunzo.

Izvo zvinoitirwa kuve nechokwadi kuti munhu wacho haazove panjodzi yekukuvara uye kupa mudzidzisi ruzivo rwunodiwa kuti amise akajeka uye anoshanda zvinangwa zvekusimba. Vanhu vanoshamisika kana kuyedzwa kusimba kwaizovabatsira vanofanira kubvunza mutarisiri wavo wehutano.

General Hutano

Usati watanga chirongwa chekusimbisa muviri, zvakakosha kuzivisa murairidzi wenhoroondo yezvehutano hwega uye kuwana mvumo inodiwa kubva kune vekutanga vehutano. (Harvard Health Publishing. Harvard Medical School. 2012) Vanamazvikokota vezvekusimba vanowanzo shandisa imwe kana anopfuura maturusi ekuvheneka kubatsira kuona hutano hwekutanga.
Izvi zvinogona kusanganisira kuwana zviyero zvechiratidzo zvakakosha sehurefu nehuremu, kuzorora kwemoyo / RHR, uye kuzorora kweropa / RBP. Varairidzi vazhinji vachashandisawo gwaro rekugadzirira kuita basa remubvunzo/PAR-Q rine mibvunzo nezve hutano hwese. (National Academy of Sports Medicine. 2020) Pakati pemibvunzo, vanhu vanogona kubvunzwa nezvemishonga iri kunwiwa, chero matambudziko edzungu kana kurwadziwa, kana mamiriro ekurapa anogona kukanganisa kugona kwavo maekisesaizi.

Mutumbi Muumbi

Kuumbwa kwemuviri kunotsanangura huwandu hwehuremu hwemuviri, kusanganisira tsandanyama, mapfupa, uye mafuta. Nzira dzinonyanyozivikanwa dzekufungidzira kuumbwa kwemuviri dzinosanganisira:

Bioelectrical Impedance Analysis - BIA

  • Munguva yeBIA, zviratidzo zvemagetsi zvinotumirwa kubva kumagetsi kuburikidza nemakumbo etsoka kusvika kudumbu kufungidzira kuumbwa kwemuviri. (Doylestown Health. 2024)

Body Mass Index - BMI

Skinfold Measurements

  • Zviyero izvi zvinoshandisa calipers kufungidzira huwandu hwemafuta emuviri mupete yeganda.

Cardiovascular Endurance

Cardiovascular endurance test, inozivikanwawo sekuyedzwa kwekushushikana, inoyera kuti moyo nemapapu zvinoshanda sei kupa mweya uye simba kumuviri panguva yekurovedza muviri. (UC Davis Hutano, 2024) Mayedzo matatu anonyanya kushandiswa anosanganisira:

12-maminitsi Mhanya Miedzo

  • Maminitsi gumi nemaviri ekumhanya bvunzo anoitwa pachitsiko, uye munhu asati aita maekisesaizi emwoyo uye kufema mwero unofananidzwa nemoyo wapashure pekurovedza muviri uye mwero wekufema.

Exercise Stress

  • Exercise stress test inoitwa pane treadmill kana stationary bhasikoro.
  • Zvinosanganisira kushandisa moyo chekutarisa uye BP kuyera zviratidzo zvakakosha panguva yekurovedza muviri.

VO2 Max Kuedza

  • Inoitwa pane treadmill kana bhasikoro rakamira.
  • V02 max kuyedza inoshandisa mudziyo wekufema kuyera huwandu hwakanyanya hwekushandiswa kweokisijeni panguva yekurovedza muviri (UC Davis Hutano, 2024)
  • Vamwe varairidzi vachabatanidza maekisesaizi senge sit-ups kana push-ups kuyera mhinduro kune chaiwo maekisesaizi.
  • Iyi mibairo yekutanga inogona kushandiswa gare gare kuona kana hutano uye kusimba mazinga avandudzwa.

Simba uye Kutsungirira

Kuyedzwa kwetsandanyama kunoyera kureba kwenguva iyo boka remhasuru rinogona kubvumirana uye kusunungura risati raneta. Kuedza kwesimba kunoyera kuwanda kwesimba rekumanikidza boka remhasuru rinogona kuita. (American Council pamusoro peKuekisesaiza, Jiminez C., 2018) Zviitwa zvinoshandiswa zvinosanganisira:

  • The push-up test.
  • Core simba uye kugadzikana bvunzo.

Dzimwe nguva, mudzidzisi achashandisa metronome kuyera kuti munhu anogona kufambirana nenguva yakareba sei. Migumisiro inobva yaenzaniswa nevanhu vezera rimwechete uye zvepabonde kuti vagadzire nhanho yekutanga. Miedzo yesimba uye yekutsungirira yakakosha sezvo ichibatsira mudzidzisi nzvimbo iyo mapoka emhasuru akasimba, ari panjodzi, uye anoda kutariswa. (Heyward, VH, Gibson, AL 2014).

Kubvuma sanduko

  • Kuyera kuchinjika kwemajoini kwakakosha pakuona kana vanhu vaine postural imbalances, kusagadzikana kwetsoka, kana miganhu mukufamba kwekufamba. (Pate R, Oria M, Pillsbury L, 2012)

Shoulder Flexibility

  • Kuyedzwa kwepafudzi kuchinjika kunoongorora kuchinjika uye kufamba kwejoint repafudzi.
  • Inoitwa nekushandisa ruoko rumwe kusvika kuseri kwemutsipa, pakati pemapendekete, uye rumwe ruoko kusvika kuseri kwemashure, kumapfudzi, kuyera kuti maoko ari kure zvakadii. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Gara-Uye-Usvike

  • Muedzo uyu unoyera kusimba muzasi kumashure uye hamstring tsandanyama. (American Council of Exercise, Metcalf A. 2014)
  • Muedzo wekugara-uye-kusvika unoitwa pasi nemakumbo akawedzerwa zvakakwana.
  • Kutsetseka kunopimwa nemainchi mangani maoko ari kubva kutsoka kana achisvika kumberi.

Trunk Simudza

  • Trunk lift test inoshandiswa kuyera kusimba muzasi kumashure.
  • Zvinoitwa wakarara wakatarisa pasi pasi nemaoko padivi pako.
  • Munhu wacho anozokumbirwa kusimudza muviri wavo wepamusoro nemamhasuru ekumashure chete.
  • Kuchinjika kunoyerwa nemasentimita mangani munhu anogona kuzvisimudza kubva pasi. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Fitness ongororo yekuongorora ine mabhenefiti akasiyana. Inogona kubatsira varairidzi kugadzira chirongwa chekurovedza muviri, kubatsira vanhu kuona nzvimbo dzekusimba dzinoda kuvandudzwa, kuyera kufambira mberi, uye kuwedzera kusimba uye kutsungirira kumaitiro avo, izvo zvinogona kubatsira kudzivirira kukuvara nekubatsira. chengetedza hutano hwese. Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa. Aya mapurogiramu echisikigo anoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza. Bvunza nyanzvi yezvehutano kana nyanzvi yekugwinya kuti akutungamirire kana uchida zano.


PUSH Fitness


References

National Strength and Conditioning Association. (2017). Zvinangwa zvekuongorora. www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/

Harvard Health Publishing. Harvard Medical School. (2012). Unoda here kuona chiremba usati watanga chirongwa chako chekurovedza muviri? HealthBeat. www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

National Academy of Sports Medicine. (2020). PAR-Q-+ Mubvunzo Wekugadzirira Kwekuita Zvenyama kune wese munhu. www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24

Doylestown Health. (2024). Bio-Electrical Impedance Analysis (BIA) -Muviri Kuongorora Kwemuviri. www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1

National Heart, Lung, uye Ropa Institute. US Department of Health and Human Services. (ND). calculator your body mass index. Zvakatorwa kubva www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

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