Ngaba uyazazi iimvavanyo zokwamkela ngokufanelekileyo? Eli gama lisetyenziswa ku-a uqeqesho lwe-neuromuscular apho injongo yayo ephambili kukulungisa ngokukhawuleza ukuma komzimba. Imidlalo ibalulekile ekusebenzeni kwethu komzimba kunye nemithambo, kodwa siya kubandakanya nokuba indlela yokwenza ibaluleke kakhulu.
Kukho iingcebiso ezininzi zonyango apho izigulane zifika nazo iingxaki zamalungu, uninzi lwabo ngenxa yokonzakala ebaleni lezemidlalo kunye nokungawenzi kakuhle umthambo. Xa usenza umthambo kubalulekile gcina ukuma kakuhle komzimba ukuze kungabikho ukwenzakala okunjalo.
Yintoni iproprioception?
Iproprioception kukukwazi kwakho ukugcina umzimba Sisiphi isimo somzimba ofanele usigcine? kwaye ukwenze ngesiqinisekiso esipheleleyo. Ukuyiqonda ngcono, kukukwazi komzimba ukubona intshukumo kunye nendawo yemisipha kunye namalungu. Kunikwe amandla anjalo, kananjalo Nasiphi na isimo esingalunganga silungiswa ngokukhawuleza.
Ngoko ke, xa sisenza umthambo, umzimba wethu nawo uyawenza uqeqesho lwe-neuromuscular ukwenzela ukuba ube ne-posture engcono kakhulu, ulungelelwaniso kunye nokulungelelaniswa. Umzimba ukwayakwazi ukuyibona loo ntshukumo xa uphumle.
Umzimba wethu usebenza njani ukuze ube ngowokuqala?
Ukwenza lo msebenzi, umzimba usebenzisa i i-nerve receptors efunyenwe kwimisipha, iigaments, kunye namalungu. Ezinye ii-receptors ezisebenzayo zilusu, i-kinesthetic receptors edibeneyo, kunye nezitho ze-tendon ze-Golgi.
Xa olu lwazi lufunyenwe Ijongiswe kwiNkqubo yeNervous esembindini ukuze ingqondo iqonde. Ngale ndlela, uhlobo lwe-posture, i-degree of contraction, ubude be-muscle, isantya siya kwaziswa kwaye ngaloo ndlela sinqume ukuba luhlobo luni lwempendulo kufuneka lugcinwe kamva.
Iinzuzo zokuziqhelanisa nokuqonda kakuhle
Iproprioception nayo ineenzuzo. Lo msebenzi ngumsebenzi owenziwe ngumzimba kwaye ke kufuneka ube nawo amandla okugxila kunye nesisombululo esipheleleyo. Phakathi kweenzuzo zayo sifumana:
- Umzimba ngokusebenzisa iproprioception uyasetyenziswa, ngoko ke sele usenza ubalo oluchanekileyo indlela yokuzibeka kwaye ungabandezeleka naluphi na uhlobo lokwenzakala.
- Ngokwenza imithambo ekhuselekileyo nesebenzayo, nawe someleza amalungu.
- Iphucula i ukusebenza kwezemidlalo.
- Se kwandisa ukukwazi ukusabela.
- Umzimba usebenza ngokulinganisela, ukuguquguquka, ukulungelelanisa kunye namandla.
Loluphi uhlobo lwemithambo olunokuthi lwenzelwa ukuziqonda kakuhle?
Njengoko sele sichazile, ukwenza imithambo kakuhle okanye uqeqesho olululo luya kwenziwa ukuze lube nalo ukulungelelaniswa okungcono, amandla kunye nokulinganisela. Ngezi ntlobo zokuzilolonga siya kuhlala sigcina isimo esihle somzimba, into ebalulekileyo ukuyigcina xa sibaleka okanye sisenza naluphi na uhlobo lomthambo.
Ukuzivocavoca 1
Lo msebenzi wenziwa ngaphakathi ukuma nkqo kunye nokuma. Kufuneka ugobe kwaye ubeke umlenze omnye phambili, ugobe kwi-90 °.
Kubalulekile ukugcina ukuma okuthe tye, kunye nomqolo oqinileyo kunye nentamo ethe tye kunye nesilevu. I iingalo kufuneka zolulwe ngqo naphambili, ukuze ibhalansi igcinwe.
Yehlisa omnye umlenze, kufuneka bhetyebhetye kangangoko, ngaphandle kokuphumla isithende emhlabeni. Emva koko buyela kwindawo yokuqala kwaye uphinde usebenze ngomnye umlenze. Siyaqhuba Ukuphindaphinda kwe-10 ngomlenze ngamnye.
Ukuzivocavoca 2
Lo msebenzi yenziwa imile. Kufuneka uphakamise umlenze omnye kwaye ugcine ibhalansi yakho. Omnye umlenze kufuneka ube semi-flexible.
Sigcina indawo ye-30 imizuzwana, ekubeni kukusebenzisa amandla nokulungelelana. Emva koko tshintsha imilenze. Lo msebenzi unokwenziwa ngamehlo akho avaliweyo ukwenza kube nzima ngakumbi ukwenza. Siyaqhuba Ukuphindaphinda kwe-10 ngomlenze ngamnye.
Ukuzivocavoca 3
Lo msebenzi wenziwa umile. Siphakamisa enye yemilenze kwaye siyiguqule.
Siyehla kwaye sazama ukwehlisa umboko, ukuze ubambe incam yonyawo olwahlukileyo. Siyaqhuba Ukuphindaphinda kwe-10 ngomlenze ngamnye.
Ukuzivocavoca 4
Yenziwa ijonge phantsi, kwindawo ethe tye emgangathweni. Singqengqe sijonge phantsi sibeke iincam zeenyawo zethu phantsi. Sibeka iintende zesandla phantsi, kunye nomzimba ophakanyisiweyo, ngokuthe ngqo kumgca ochanekileyo kunye neengalo zandiswa.
Umsebenzi uya kwenziwa ngu utshintsho lwenkxaso yezandla emhlabeni, kuqala enye kwaye emva koko. Unokwenza kwakhona ngokutshintshanisa imilenze, siyasonga enye phambili, kwaye emva koko enye. Inokwenziwa ngamehlo avaliweyo ukudala ubunzima ngakumbi. Siyaqhuba Uphindaphindo lwe-10 kwicala ngalinye.
Musa ukuyeka ukwenza olu hlobo lwe iproprioception exercises for ukuphucula ukuma komzimba. Naluphi na uhlobo lolwazi oluxabisekileyo onokuthi ulunike umzimba wakho luya kubaluleka kakhulu ukulungelelanisa nengqondo. Iya kukunceda wenze iimpendulo ezingcono kuwo nawuphi na umthambo ofuna ukuwenza kwaye uphucule, ngokubamba ngcono kunye nomthamo wokusabela. Akufanele ilibale ukuba olu hlobo lwentshukumo echanekileyo luya kuthintela ukulimala kwexesha elizayo.