Balance Exercises For Stability and Performance: Back Clinic

Kudzikama kwemuviri kwakakosha pakufamba, kusunga tambo dzebhutsu, kunhonga zvinhu, zvichingodaro. Kuenzana hunyanzvi hunowanikwa hunogadzirwa nemuviri mukupindura kune zvakasiyana-siyana uye zvakatenderedza. Wese munhu anogona kubatsirwa nekuvandudza nekuchengetedza mhasuru yavo yekuenzanisa zvisinei nezera. Balance exercises mamiriro uye kusimbisa mhasuru dzepakati. Kuenzanisa kudzidziswa kunobatsira kuvandudza chimiro uye kugadzikana; vatambi vanoiwana inopa kuwedzera agility uye simba rakawedzerwa; vakuru vanoishandisa kudzivirira kukuvara uye kuchengetedza kufamba, uye vanofarira kusimba vanoishandisa kuvandudza maekisesaizi. Injury Medical Chiropractic uye Functional Medicine Clinic inopa muviri wose kugadzirisa, kugadzirisa, postural uye kuenzanisa kudzidziswa, uye mazano ekudya.

Balance Kudzidzira

Kukwanisa kufamba-famba zvakanaka kunoda hutano hwehutano hwemashure uye kuenzanisa. Iwo masisitimu ane chekuita nekuenzanisa anogona kukanganiswa neanotevera:

• Kuchinja zvishoma nezvishoma kunokonzerwa nokukwegura.
• Matambudziko kumashure.
• Matambudziko etsoka.
• Kukuvadza.
• Maside effects kubva kumishonga.
• Arthritis.
• Stroke.
• Chirwere chePalinson.
• Multiple sclerosis.

Zvisinei, zvakaonekwa kuti vose vakapindura zvakanaka kune zvidzidzo zvakagadzirirwa kuvandudza kuenzanisa.

tsananguro

Balance ndiko kugona kudzora muviri munzvimbo uye kugovera huremu zvakaenzana kuchengetedza kutwasanuka. Kune marudzi maviri.

Dynamic Balance

• Iko kugona kuramba wakagadzikana paunenge uchiita mafambiro kana zviito zvinoda kutamisa kana kufambisa muviri.
• Vanhu vanoshandisa rudzi urwu rwekuenzanisa nguva imwe neimwe apo muviri unotora danho mune chero nzira.
• Dynamic balance inodiwa kana muviri uchifamba, sekufamba.
• Utano hwakanaka hune simba hunokosha kuti muviri ukwanise kuita chimwe chinhu pane zvinongoerekana zvaitika.

Static Balance

• Iko kugona kuchengetedza nzvimbo yakamira panguva yekufamba senge kukotama, kumonyoroka, kusvika, uye kuzununguka kutenderedza axis yemuviri.
• Static balance is a non-locomotor unyanzvi.

Mhando dzose dziri mbiri dzakakosha uye dzinogona kuvandudzwa nezviitwa zvakanangwa.

Benefits

Munhu wose anogona kubatsirwa kubva pakuenzanisa maekisesaizi uye inogona kubatsira pamatanho akasiyana ehupenyu uye nhanho dzekusimba.

General Vateereri

Balance training:

• Inodzidzisa muviri kushandisa musimboti wekudzikamisa.
• Inogadzira muscular balance.
• Inovandudza neuromuscular kurongeka uye kutaurirana pakati pehuropi nemamhasuru.

Vanhu vanogona kutanga kubatanidza maekisesaizi ekuenzanisa mumaitiro ezuva nezuva. Dzimwe nzira dzekuita izvi dzinosanganisira:

• Paunenge uchitora chinhu, svika pamusoro kuti uvatore pagumbo rimwe, uye imwe ichisimudza yakananga mumhepo kumashure kuti ubatanidze iyo abs.
• Gara pa a kugadzika bhora kubasa, kuchikoro, kana kuona TV.
• Mira nerutsoka rumwe uchiita mabasa akamira senge kugeza ndiro, kukwesha mazino, nezvimwewo, uye kuchinja tsoka.

vatambi

• Kudzidzira zvakakodzera inoshandiswa nevatambi pakugadzirisa nekudzivirira kukuvara. Proprioception ipfungwa yenzvimbo yemuviri.
• Kudzidzira kuenzanisa maekisesaizi kunowedzera pfungwa yekudzora uye kuziva kwemhasuru nemajoini uye mabatiro aanoita kana achifamba.
• Kudzidzira kuenzanisa kunowedzera simba nekuti munhu anodzidza kushandisa nzvimbo yavo yegiravhiti zvakanyanya.
• Nheyo yakasimba uye inoshanda zvakanyanya inobatsira kuwedzera kusvetuka kureba, kukanda, kudzungaira, kushanduka, uye kumhanya.

Vakwegura

• Vakuru vanogona kushandisa kuenzanisa zvirongwa zvekurovedza muviri kuvandudza kugadzikana kwekudzivirira kudonha nekukuvara.

zviitwa

Pazasi pane mirairo yekutanga yeanotevera maekisesaizi ekuenzanisa:

Pose Muti

Chimiro chemuti inogona kuitwa pasi, meti, kana bosu. Inosimbisa zvitsitsinho, inovandudza kuenzanisa, uye inobata pakati.

• Mira netsoka pamwe chete, musana wakareba uye wakatwasuka, uye mawoko akatambanudzwa.
• Kana ukashandisa BOSU, shandisa bhora kana kuti flat side.
• Zvishoma nezvishoma simudza rutsoka rworuboshwe kurutivi rwemhuru uye kuenzanisa parutsoka rworudyi.
• Zvishoma nezvishoma simudza maoko pamusoro kugadzira matavi.
• Bata kwemasekonzi makumi matatu, wozochinja kune rimwe gumbo.

Gumbo Rimwechete Deadlift

ichi kusimbisa muviri inosimbisa hamstrings uye glutes, inoshanda pachiyero, uye inomutsa iyo mudumbu madziro. Inogona kuitwa kana isina uremu senge dumbells.

• Mira pasi netsoka pamwe chete.
• Isa huremu hwakawanda patsoka yekurudyi.
• Tarisa pane imwe nzvimbo pamberi uye pasi
• Zvishoma nezvishoma dzikisa torso pasi uchisimudza gumbo rekuruboshwe kumashure.
• Chengetedza musana usina kwawakarerekera uye usvike maoko akananga pasi.
• Mira kana musana uchienderana nepasi.
• Usaomesa kana kuomesa ibvi rekurudyi asi ramba uchifambisa.
• Svetesa hamstrings, glutes, uye abs uchidzokera zvishoma nezvishoma kunzvimbo yakatwasuka.
• Chinja mativi.
• Edza sere kumativi ose.

akafa bug

Uyu ndiwo musimboti unokurudzirwa zvikuru kusimbisa muviri izvo zvinonetsa transverse abdominis.

• Rara nemanhede wotambanudza maoko ako nemakumbo uchienda padenga.
• Dhonza maabdominals mukati kuenda pakati.
• Dzikisa gumbo rekurudyi uye tambanudza ruoko rworuboshwe kumashure.
• Dzokera kunzvimbo yekutanga uye dzokorora neruvoko rwakatarisana negumbo.
• Ramba uchishandura mativi kusvikira seti yapera.

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Nzira yeChiropractic

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References

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Thomas, Ewan, nevamwe. "Zvirongwa zvekuita zvemuviri zvekuenzanisa uye kudzivirira kudonha kune vakwegura: Ongororo yakarongeka." Mushonga vol. 98,27 (2019): e16218. doi:10.1097/MD.0000000000016218