Jimicsiga, jimicsiga, miisaanka, iyo barnaamijyada tababbarka xoogga ayaa isticmaala ereyada sida sets, reps, iyo dura nasasho. Ogaanshaha waxa ay ula jeedaan iyo sida loogu isticmaalo natiijooyinka ugu wanaagsan waa muhiim si loo gaaro yoolalka caafimaadka. Barnaamijka tababbarka shakhsigu wuxuu ku kala duwanaan doonaa miisaanka, reps, sets, nasasho dhexda, iyo xawaaraha fulinta iyadoo ku xiran haddii tababarku u yahay jirdhiska, koritaanka murqaha, xoogga, awoodda, ama dulqaadashada. Halkan waxaan ku bixinaynaa hagaha tababarka xoogga ee fahamka shuruudahan iyo sida ay u khuseeyaan barnaamijka jimicsiga.
Contents
Qaybinta ku celcelinta ee boqolkiiba 1RM wiish ugu badnaan waa sida soo socota. Tusaalahani waxa uu isticmaalayaa kursiga keydka halka 1RM uu yahay 160 rodol.
Shakhsigu waa inuu awoodaa inuu hal wiish ku sameeyo 1RM, lix reps 85%, 15 reps at 65%, iyo wixii la mid ah.
Barnaamijka tababarku waa jadwalka noocyada jimicsiga, inta jeer, xoojinta, iyo mugga, ee tababarka miisaanka ama nooc kasta oo kale oo tababarka jirdhiska. Shakhsiyaadku waxay samayn karaan isku-daryo kala duwan oo isku dhafan, reps, nasasho, iyo noocyo jimicsi si ay u helaan waxa iyaga ugu fiican. Tababare xoog iyo qaboojin u qalma ayaa kaa caawin kara horumarinta barnaamijka. Doorsoomayaasha waa la hagaajin karaa waxaana ka mid ah:
Liu, Chiung-Ju, iyo Nancy K Latham. "Tababarka xoogga iska caabbinta horumarka ee horumarinta shaqada jireed ee dadka waaweyn." Xogta Cochrane ee dib u eegista habaysan vol. 2009,3 CD002759. 8 Julaay 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, iyo al. "Xawaaraha kala-soocidda murqaha: Hab ku habboon in lagu falanqeeyo la-qabsiga shaqada ee Ciyaartoyda Kubadda Cagta ee Elite." Joornaalka Sayniska Ciyaaraha & Daawada Vol. 15,3 483-491. 5 Agoosto 2016
Rønnestad, BR, iyo I Mujika. "Wanaajinta tababbarka xoogga ee orodka iyo waxqabadka dulqaadka baaskiilka: dib u eegis." Joornaalka Iskandaneefiyaanka ee Daawada & Sayniska ee Ciyaaraha Vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, Timothy J et al. "Ahmiyadda Xoog-Muruqa: Tixgelinta Tababarka." Daawooyinka ciyaaraha (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, Tiril, iyo al. "Tababarka xoogga ugu badan: saameynta culeyska xad dhaafka ah." Wargeyska Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. "Tababarka iska caabintu waa daawo: saamaynta tababarka xoogga ee caafimaadka." Warbixinnada daawada ciyaaraha ee hadda vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Macluumaadka halkan ku qoran "Dejiya, reps, iyo nasasho: Hagaha Tababarka Xoogga"looma talagelin in lagu beddelo xiriirka qof-ka-qof ah ee leh xirfadle daryeel caafimaad oo u qalma ama takhtar shati haysta mana aha talo caafimaad. Waxaan kugu dhiirigelineynaa inaad sameyso go'aamo daryeel caafimaad oo ku saleysan cilmi-baaristaada iyo iskaashigaaga xirfadle daryeel caafimaad oo u qalma.
Macluumaadka Blog-ga & Wada-hadallada Xadka
Baaxadda macluumaadka waxay ku kooban tahay Chiropractic, murqaha, dawooyinka jireed, fayoobida, gacan ka geysata etiological khalkhalka viscerosomatic gudaha bandhigyada kiliinikada, dhaqdhaqaaqa kiliinikada ee somatovisceral reflex ee la xidhiidha, dhismooyinka subluxation, arrimaha caafimaadka xasaasiga ah, iyo/ama maqaallada daawada shaqaynta, mowduucyada, iyo doodaha.
Waanu bixina oo soo bandhignaa iskaashiga bukaan-socodka oo leh takhasusyo ka kala socda qaybo kala duwan. Khabiir kastaa waxa lagu maamulaa baaxadda ku-dhaqankooda xirfadeed iyo awooddooda shatiga. Waxaan isticmaalnaa borotokoolka caafimaadka iyo fayo-qabka shaqada si aan u daaweyno oo u taageerno daryeelka dhaawacyada ama cilladaha habka muruqyada.
Fiidiyowyadayada, qoraaladayada, mawduucyada, mawduucyada, iyo aragtiyadayadu waxay daboolayaan arrimaha kiliinikada, arrimaha, iyo mawduucyada la xidhiidha oo si toos ah ama si dadban u taageera baaxadda hawlqabadkayaga caafimaad.*
Xafiiskayagu waxa uu si macquul ah isku dayay in uu bixiyo tixraacyo taageero ah waxana uu aqoonsaday daraasadda cilmi-baadhiseed ee la xidhiidha ama daraasadaha taageeraya qoraaladayada. Waxaan siinaa nuqulo ka mid ah daraasadaha cilmi-baarista ee taageeraya ee loo heli karo golayaasha sharciyeynta iyo dadweynaha marka la codsado.
Waxaan fahamsanahay inaan daboolno arrimaha u baahan sharaxaad dheeri ah oo ku saabsan sida ay gacan uga geysan karto qorshe daryeel gaar ah ama hab maamuuska daaweynta; haddaba, si aad uga sii wada hadasho mowduuca kor ku xusan, fadlan si xor ah u weydiiso Dr. Alex Jimenez, DC, ama nagala soo xiriir 915-850-0900.
Waxaan halkan u nimid inaan kaa caawinno adiga iyo qoyskaaga.
Barako
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: Tababaraha@elpasofunctionalmedicine.com
Ruqsad u haysta sidii Dhakhtar Chiropractic (DC) gudaha Texas & New Mexico*
Shatiga Texas DC # TX5807, Shatiga New Mexico DC # NM-DC2182
Ruqsad u haysta Kalkaaliso Diiwaangashan (RN*) in Florida
Shatiga Florida ee RN # RN9617241 (Maamulka No. 3558029)
Xaaladda is haysta: Shatiga Dawlad-goboleed badan: Loo oggolaaday inuu ku tababarto Gobollada 40*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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