Shakhsiyaadka doonaya inay horumariyaan xasiloonida asaasiga ah, ma isticmaali karaan jimicsiga cabbirka saxda ah ama kubbadda xasilloonida waxay gacan ka geysan karaan hagaajinta jimicsiga oo ay gaaraan yoolalka?
Contents
Kubbada Xasiloonida Jimicsiga
Kubadda jimicsiga, kubbadda xasilloonida, ama kubbadda Swiss waa qayb ka mid ah qalabka jirdhiska ee loo isticmaalo jimicsiga, Pilates iyo studios yoga, iyo fasallada HIIT. (Golaha Maraykanka ee jimicsiga. 2014) Waxaa lagu buufiyaa hawo si ay u kabto jimicsiga jirka ama u hagaajiso booska iyo dheelitirka. Waxa kale oo loo isticmaali karaa kursi ahaan. Waxay ku daraan caqabad xasiloonida asaasiga ah ku dhawaad jimicsi kasta (Golaha Maraykanka ee jimicsiga, ND) Helitaanka cabbirka kubbadda jimicsiga ku habboon iyo adkaynta jidhkaaga iyo ujeeddada waxay xaqiijin doontaa jimicsiga ugu fiican.
Cabbirka
- Cabbirka kubbadda jimicsigu waa inuu u dhigmaa dhererka shakhsi ahaaneed.
- Shakhsiyaadka waa inay awoodaan inay ku fariistaan kubbadda lugahooda xagal 90-degree ama wax yar ka badan, laakiin aan ka yarayn.
- Bawdyadu waa in ay la siman yihiin dhulka ama xagal yar hoos u dhigaan.
- Cagaha oo fidsan dhulka iyo laf dhabarta oo toosan, oo aan ku tiirsanayn hore, gadaal, ama dhinac, jilbaha waa inay xitaa la siman yihiin ama ka yara hooseeyaan miskaha.
Halkan waxaa ah Golaha Maraykanka ee Jimicsiga marka aad dooranayso. (Golaha Maraykanka ee jimicsiga. 2001)
Dhererka - Cabbirka Kubbada
- Ka hooseeya 4'6"/137 cm - 30 cm/12 inji
- 4'6" - 5'0" / 137-152 cm - 45 cm/18 inji
- 5'1"-5'7"/155-170cm - 55cm/22 inji
- 5'8"-6'2"/173-188cm - 65cm/26 inji
- In ka badan 6'2"/188 cm - 75 cm/30 inji
Helitaanka kubbadda jimicsiga saxda ah ee miisaanka sidoo kale waa muhiim. Shakhsiyaadka dhererkooda ku culus waxay u baahan karaan kubad weyn si ay jilbaha iyo lugaha ugu hayaan xagasha saxda ah. Waxaa lagu talinayaa in la hubiyo qiyaasta miisaanka kubbadda, adkaysigeeda, iyo caabbinta sare ee dillaaca ka hor inta aan la iibsan.
Sicir
Shakhsiyaadka waxay rabaan inay wax yar siiyaan oogada kubbadda si ay jimicsi u sameeyaan. Markaad ku fadhido kubbadda xasilloonida jimicsiga, miisaanka jidhku waa inuu abuuraa kursi yar oo bixiya xasilooni dheeraad ah. Tan ka sii muhiimsan, waxay u ogolaataa in si siman loogu fadhiisto kubbadda, taas oo lagama maarmaan u ah jimicsiga saxda ah ee lafdhabarta. (Rafael F. Escamilla iyo al., 2016) Sicir-bararku waa wax la door bidayo, laakiin hadba inta ay kubaddu sii korodho, way adkaanaysaa in jidhka la isku dheellitiro, haday fadhido ama ha noqoto meel kale. Waxaa lagu talinayaa in aadan kubada si xad dhaaf ah u kicin khatarta ah inay dillaacdo. Kubaddu waxay u baahan kartaa sicir-barar mararka qaarkood, sidaas darteed qaar badan ayaa lagu iibiyaa bam yar ujeedadan.
Jimicsiga iyo Fiditaanka
Kubadaha jimicsigu waa qalab aad u wanagsan, raqiis ah, oo si sahlan loo isticmaali karo. Waxay faa'iido u leeyihiin hagaajinta xoogga asaasiga ah iyo xasilloonida. Siyaabaha loo isticmaalo waxaa ka mid ah:
- Fadhi firfircoon oo meel kursi ah.
- Ku fidinta kubbadda.
- Layliyada dheelitirka iyo xasiloonida.
- Pilates ama yoga.
- Jimicsiga xoogga.
- Layliga bartilmaameedka ee firfircoonida iyo xoojinta xudunta u ah.
Markaynu joogno Rugta Daawada Shaqeynta ee Dhaawicida, waxaan diirada saareynaa waxa adiga kuu shaqeeya oo aan ku dadaalno in aan abuurno jirdhiska iyo wanaajinta jirka iyada oo loo marayo hababka cilmi baarista iyo guud ahaan barnaamijyada fayoqabka. Barnaamijyadan dabiiciga ah waxay isticmaalaan awoodda jidhka si ay u gaadhaan yoolalka horumarinta iyo ciyaartoydu waxay ku xidhi karaan naftooda si ay ugu fiicnaadaan cayaartooda iyada oo loo marayo taam iyo nafaqo habboon. Bixiyeyaashayadu waxay isticmaalaan hab isku dhafan si ay u abuuraan barnaamijyo shakhsi ahaaneed, oo badanaa ay ku jiraan Daawooyinka Functional, Acupuncture, Electro-Acupuncture, iyo mabaadi'da Daawooyinka Isboortiga.
Layliga Guriga ee Xanuunka Xanuunka
tixraacyada
Golaha Maraykanka ee jimicsiga. Sabrena Jo. (2014). Tababarka Kubbadda Xoojinta Xasilinta Xudunta u ah. ACE Fitness® & Blog Hab-nololeed Caafimaad Qab. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-sability-ball-workout/
Golaha Maraykanka ee jimicsiga. (ND). Layliga Xogta & Maktabada Layliyada sifaysan ee ACE Kubadda Xasiloonida. Blog Nolol Caafimaad qabta. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/
Golaha Maraykanka ee jimicsiga. (2001). Ku adkee calooshaada kubbadaha xasilloonida. Blog Nolol Caafimaad qabta. acewebcontent.azuredge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf
Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Dhaqdhaqaaqa Murqaha Dhexdooda Layliga Jimicsiga Supine, U nugul iyo Dhinacyada leh iyo La'aanta Kubadda Swiss. Caafimaadka isboortiga, 8(4), 372-379. doi.org/10.1177/1941738116653931
Macluumaadka halkan ku qoran "Doorashada Kubadda Jimicsiga Saxda ah ee Jimicsiga Wanaagsan"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
Kadhkayga Ganacsiga Dijital ah
