Uyawazi ama-proprioception exercises? Leli gama lisetshenziswa ku-a ukuqeqeshwa kwe-neuromuscular lapho inhloso yayo eyinhloko kuwukulungisa ngokushesha ukuma komzimba. Ezemidlalo zibalulekile ekusebenzeni kwethu ngokomzimba nangokwemithambo, kodwa sizofaka nokuthi indlela yokwenza ibaluleke kakhulu.
Kuningi ukubonisana nodokotela lapho iziguli zifika nazo izinkinga ezihlangene, iningi labo ngenxa yokulimala enkundleni yezemidlalo nokungawenzi kahle izivivinyo. Uma uzivocavoca kubalulekile gcina ukuma okuhle komzimba ukuze kungabikho ukulimala okunjalo.
Yini i-proprioception?
I-proprioception yikhono lomzimba wakho lokuzinakekela Yikuphi ukuma komzimba okufanele ukulondoloze? futhi ukwenze ngesiqiniseko esigcwele. Ukuze uyiqonde kangcono, yikhono lomzimba lokubona ukunyakaza nokuma kwemisipha namalunga. Ngokunikezwa amandla anjalo, futhi Noma yikuphi ukuma okungalungile kuyalungiswa ngokushesha.
Ngakho-ke, lapho senza umsebenzi wokuzivocavoca umzimba, nawo uyasebenza ukuqeqeshwa kwe-neuromuscular ukuze ube nokuma okuhle kakhulu, ibhalansi nokuxhumana. Umzimba futhi unekhono lokubona ukunyakaza okunjalo lapho uphumule.
Umzimba wethu usebenza kanjani ukuze uthole ukwaziswa okwengeziwe?
Ukwenza lo msebenzi, umzimba usebenzisa i- ama-nerve receptors atholakala emisipha, imigqa, namalunga. Amanye ama-receptors asebenzayo yisikhumba, ama-joint kinesthetic receptors, nezitho ze-tendon ze-Golgi.
Uma lolu lwazi selutholakele Iqondiswe ku-Central Nervous System ukuze ingqondo ikubone. Ngale ndlela, uhlobo lokuma, izinga lokunciphisa, ubude bemisipha, ijubane lizokwaziswa futhi ngaleyo ndlela linqume ukuthi yiluphi uhlobo lokuphendula okufanele lugcinwe kamuva.
Izinzuzo zokuzivocavoca kwe-proprioception
I-Proprioception nayo inezinzuzo. Lokhu kusebenza kuwumsebenzi owenziwa ngumzimba ngakho-ke kufanele ube nawo amandla okugxila anesinqumo esiphelele. Phakathi kwezinzuzo zayo sithola:
- Umzimba ngokusebenzisa i-proprioception nawo uyasetshenziswa, ngakho-ke usuvele wenza isibalo esiqondile ukuthi uzibeka kanjani futhi ungahlupheki nganoma yiluphi uhlobo lokulimala.
- Ngokwenza izivivinyo eziphephile nezisebenzayo, nawe futhi siqinisa amalunga.
- Ithuthukisa ukusebenza kwezemidlalo.
- Se kwandisa ikhono lokusabela.
- Umzimba usebenza ngokulinganisela, ukuguquguquka, ukuxhumanisa namandla.
Hlobo luni lokuzivocavoca olungenziwa ukuze uthole ukwaziswa okwengeziwe?
Njengoba sesichazile, ukwenza izivivinyo kahle noma ukuqeqeshwa okuhle kwe-proprioception kuzokwenziwa ukuze ube nakho ukusebenzisana okungcono, amandla nokulinganisela. Ngalezi zinhlobo zokuzivocavoca sizohlale sigcina ukuma komzimba okuhle, into ebalulekile ukuyigcina lapho sigijima noma senza noma yiluphi uhlobo lokuzivocavoca.
Ukuzivocavoca kwe-1
Lo msebenzi wenziwa ngo ukuma okuqondile nokuma. Kufanele ugobe futhi ubeke umlenze owodwa phambili, uwugobe ube ngu-90 °.
Kubalulekile ukugcina ukuma okuqondile, nomhlane oqinile kanye nentamo eqondile nesilevu. I izingalo kufanele zelulwe ziqonde phambili, ukuze ibhalansi igcinwe.
Wehlise omunye umlenze, kufanele flex it ngangokunokwenzeka, ngaphandle kokuphumula isithende phansi. Bese ubuyela endaweni yokuqala bese uphinda umsebenzi ngomunye umlenze. Siyadlala Ukuphindaphinda okungu-10 ngomlenze ngamunye.
Ukuzivocavoca kwe-2
Lo msebenzi kwenziwa imile. Kufanele uphakamise umlenze owodwa futhi ugcine ibhalansi yakho. Omunye umlenze kufanele ugoqe kancane.
Sigcina isikhundla imizuzwana engu-30, njengoba kuwukusebenzisa amandla nokulinganisela. Bese ushintsha imilenze. Lo msebenzi ungenziwa uvale amehlo ukuze wenze kube nzima ukwenza. Siyadlala Ukuphindaphinda okungu-10 ngomlenze ngamunye.
Ukuzivocavoca kwe-3
Lo msebenzi nawo wenziwa umile. Siphakamisa umlenze owodwa futhi siwuguqule.
Sehla futhi sazama ukwehlisa isiqu, ukuze uthinte ichopho lonyawo oluphambene. Siyadlala Ukuphindaphinda okungu-10 ngomlenze ngamunye.
Ukuzivocavoca kwe-4
Wenziwa ubheke phansi, endaweni enezingqimba phansi. Silala sibheke phansi bese sibeka amathiphu ezinyawo zethu phansi. Sibeka izintende zesandla phansi, umzimba uphakanyiswe, uqonde emgqeni oqondile futhi izingalo zeluliwe.
Ukuzivocavoca kuzokwenziwa ngu izinguquko zokusekela izandla phansi, kuqala omunye bese kuba omunye. Ungakwenza futhi ukushintshanisa imilenze, siyagoqa omunye uye phambili, bese omunye. Kungenziwa ngamehlo avaliwe ukuze kwakhiwe inkimbinkimbi eyengeziwe. Siyadlala Izimpinda eziyi-10 ohlangothini ngalunye.
Ungayeki ukudala lolu hlobo lwe proprioception exercises for ngcono ukuma komzimba. Noma yiluphi uhlobo lolwazi olubalulekile ongalunikeza umzimba wakho luzoba nokubaluleka okubalulekile ukuxhumana nobuchopho. Kuzokusiza ukuthi udale izimpendulo ezingcono kunoma yikuphi ukuvivinya umzimba ofuna ukuwenza futhi uthuthukise, ngokubamba okungcono namandla okusabela. Akufanele kukhohlwe ukuthi lolu hlobo lokunyakaza okunembe kakhudlwana luzovimbela ukulimala kwesikhathi esizayo.