Okuqukethwe
Uyini “umnyombo” futhi kungani abaqeqeshi begcizelela ukuwuqeqesha?
Ukufaneleka
Umsebenzi omuhle "oyisisekelo" wandisa ukusebenza kwezemidlalo, usiza ukuvimbela ukulimala okuphansi emuva, ukulimala komzimba okuphansi, kufaka phakathi amahlombe, kuthuthukisa ukubukeka komzimba futhi kuqinise ukwazisa
Yini esiyibonayo ngamehlo engqondo lapho umqeqeshi echaza ukuthi kufanele "sigcine umnyombo usebenza" lapho senza ukuzivocavoca okuthile? Isithombe esivame ukudonswa emqondweni yileso "sethebhulethi" yakudala, okungukuthi, into ejwayelekile ukucabanga nge-rectus abdominis. Kepha "umnyombo" uhlanganisa indawo ebanzi yomzimba, njengoba kuchazwe nguJosé Miguel del Castillo, umbhali wencwadi ethi "Current Core Training" kanye neBachelor of Science in Physical Activity and Sports. Ngaphezu kwendawo yangaphakathi yesisu (i-rectus abdominis, ama-oblique nesisu esinqamulelayo), i- «core» ifaka nengxenye engemuva lapho i-gluteus maximus, lo I-lumbar eyisikwele kanye neminye imisipha emincane yokuzinzisa. Kepha futhi kunokwanda endaweni engenhla njenge isichazamazwi nendawo ethandekayo ye- amahlombe kokungenzansi, ne isinqe. Ngaphezu kwalokho, uma sikhuluma ngokusebenza kwezemidlalo kuzofanele futhi ukuthi sifake nebhande lehlombe (amabhande ehlombe) kanye nebhande le-pelvic. "Lokhu kusho ukuthi umqondo oyinhloko uqobo uhlanganisa amapheya emisipha angaphezu kwama-29, ngaphezu kwama-levers namathambo, izinzwa ezinamathiselwe, imisipha nemisipha," kuchaza uDel Castillo.
Yini i- «core» ye-
Ukuchaza i- ukusebenza komongo Isazi siqala sibuyela kuleyo minyaka lapho ukuqeqeshwa okuvamile kwendawo yesisu kwakususelwa ekwenzeni "ukuqhuma", ukujija nokuncipha kwendawo yesisu okungaguqulwa kube amahlombe ngokwengxenye ngokukhulisa kuphela indawo izindwani zamahlombe, noma ngamathothali, ephakamisa umboko ngokuphelele ukuthinta amadolo ngezindololwane. Kepha ngokuhamba kwesikhathi izikole ezahlukahlukene ze-biomechanics zemidlalo ziveze ngocwaningo lwazo nangezifundo zesayensi ezalandela lokho umsebenzi oyinhloko we- «core» bekungekona ukukhiqiza ukunyakaza kepha bekukuvimbela Futhi lokho kwaba ushintsho olukhulu ngendlela yakudala yokuqeqesha i- «core».
Ukhiye we- «core», ngakho-ke, isithombe se- «block block esebenzayo» evumela lokho dlulisa amandla ukusuka emzimbeni ophansi uye emzimbeni ongenhla futhi okuphambene nalokho. «Le ndawo yokuhlangana kwamabutho ivumela indlela kusuka phezulu kuye phansi noma ukusuka phansi kuya phezulu, isibonelo, isebenza ukushaya ngamandla noma ukushaya ngamandla ngerakhi yethenisi… Uma unebhulokhi eliqinile, ukusebenza kwamandla kusebenza kahle kakhulu. Ukudlala kwakho kwezemidlalo kuyakhula ngoba ugijima kakhulu, ugxume uye phambili, ”kusho uDel Castillo.
Ngakho-ke, omunye wemisebenzi ye- «core» ngu ukwandisa ukusebenza kwezemidlalo. Futhi ngalokho kunobufakazi besayensi. Kepha kusenezifundo eziningi ku "core" eziqinisekisa omunye wemisebenzi yayo: ukuvimbela nokugwema ukulimala kanye ne-pathologies endaweni ye-lumbar. Futhi lapho sikhuluma ngalolu hlobo lwe ukulimala Asibhekiseli kuphela kulokho okungenzeka ngesikhathi sokuzijwayeza kwezemidlalo, kepha yilokho noma ngubani angahlupheka empilweni yakhe yansuku zonke. "Isisebenzi sengadi sidinga umsebenzi omningi noma ngaphezulu wokuvikela ukulimala kwezinyama kunomsubathi osezingeni eliphezulu," kwembula lochwepheshe.
Empeleni, emphakathini wanamuhla, lapho singayeki ukubheka omakhalekhukhwini bethu futhi siholele ekuphileni okuhlala kakhulu, amacala izinhlungu ezingemuva ezicacile zangemuva, okungenye yazo esingazi ukuthi yavelaphi nokuthi yibuphi ubufakazi obungavamisile ukuvela esithombeni semisebe ye-radiology (imvamisa engadingekile futhi eyala ama-alamu ngokungadingekile) esizama ukuthola ukuthi lobo buhlungu buqhamuka kuphi.
Ubuhle nokuqwashisa ngomzimba
Ngaphezu kokuthuthukisa ukusebenza kwezemidlalo nokusiza ukuvimbela ukulimala, umsebenzi oyinhloko uvumela thuthukisa ukubukeka komzimba njengoba kunomthelela ekwehliseni ibhande lesisu.
Kuyasiza futhi ukuqinisa iphansi le-pelvic nokuthuthukisa ukwakheka (amandla engqondo yethu ukwazi ukuma ngqo kwazo zonke izingxenye zomzimba wethu ngaso sonke isikhathi).
Okunye okunikelwe ngumsebenzi “oyinhloko” okwenziwa njengamanje, ngokusho kukaDel Castillo, ukuthi kuholele ekuthuthukisweni kwezimiso ezimbili zokuqeqeshwa okuyisisekelo njenge ezihlukahlukene futhi fun. “Manje sisebenza ngamaketanga e-kinetic avumela imisipha ehlukene ukuba ikhule ngokulandelana kokunyakaza okufana, isibonelo, iphethini yemoto yomgawuli wezinkuni; kanti ngaphambi kokuthi kusetshenziswe ngendlela ehlaziyayo futhi ehlukanisiwe ”, wembula.
Kukangaki ukusebenza "umnyombo"
KuJosé Miguel del Castillo, ukuqeqeshwa okuyisisekelo kufanele kube ngumsebenzi oyisisekelo wokuvikela (onesikhathi esithile esithile ngeviki) kuwo wonke umuntu, hhayi kubagijimi kuphela. Kodwa-ke, uyabona ukuthi lapho kuhlelwa ukusebenzisa lokhu kuzoncika esikhathini umuntu ngamunye anganikela ngaso ekuzivocavoca umzimba ngoba uma kunqunywa ivolumu yokuqeqeshwa evikini lonke, kunengozi yokuthi kungadalelwa ukubambelela noma kulahlwe.
Kuzophinde futhi kuncike ekutheni ngabe lo muntu ubona uhlobo oluthile lwesiginali olukhombisa ukuthi kufanele asebenze leyo ndawo ngokukhethekile njengoba kwenzeka ezimeni lapho indawo yezitho zomzimba ingalawulwa kahle, indawo ye-lumbar ijikeleziswa kakhulu noma ikhombisa ukugoqa okweqile ngokweqile, okungukuthi, lapho ungeke uhlukanise phakathi kokunyakaza emgogodleni noma okhalweni (okubizwa ngokuthi yi-lumbopelvic dissociation). “Inhloso wukusebenza 'umnyombo' ngokuzivocavoca engikubiza ngokuthi '2 × 1', okusho ukuthi, ngokuzivocavoca umzimba okuvumela imisebenzi emibili ehlukene ukwenziwa ngasikhathi sinye,” uphakamisa.