Kev cob qhia Proprioceptive: yuav ua li cas thiab vim li cas thiaj tsim tau txoj haujlwm

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Koj tuaj yeem kov koj lub qhov ntswg nrog koj lub qhov muag kaw thiab ua lwm yam kev sib koom tes. Qhov no ua tau ua tsaug rau proprioception - qhov kev xav ntawm ib lub cev hauv qhov chaw. Lifehacker qhia vim li cas thiaj tsim tau qhov kev xav no thiab yuav ua li cas.

Dab tsi yog proprioception

Peb cov leeg, pob qij txha, tawv nqaij thiab cov ntaub so ntswg muaj cov paj hlwb - proprioceptors. Lawv hnov mob rau txhua qhov kev hloov pauv hauv lub cev thiab xa cov cim rau lub hlwb, uas, dhau los, xa cov lus txib mus rau cov leeg. Qhov no feem ntau tshwm sim sai heev uas nws zoo li reflex.

Ua tsaug rau proprioceptors, peb muaj:

• kev nkag siab ntawm txoj hauj lwm, vim peb xav tias nyob rau hauv txoj hauj lwm ntawm cov pob qij txha thiab seb peb lub cev nyob rau hauv qhov chaw;
• kev nkag siab ntawm kev txav, ua tsaug uas peb paub tias peb cov pob qij txha txav li cas, thaum peb txav peb tus kheej thiab thaum ib yam dab tsi txav peb;
• kev nkag siab ntawm lub zog, ua tsaug uas peb paub ntau npaum li cas peb yuav tsum tau strain thiaj li nyob rau hauv txoj hauj lwm zoo.

Vim li cas thiaj xav tau kev cob qhia proprioceptive

Kev cob qhia Proprioceptive suav nrog cov kev tawm dag zog hauv ib puag ncig tsis ruaj khov uas pab txhawb kev tsim cov cim qhia tawm los ntawm qhov chaw ntawm lub cev, tshwj xeeb tshaj yog cov ceg.

Lub hom phiaj tseem ceeb yog Cov txiaj ntsig ntawm kev cob qhia proprioceptive hauv kev rov qab los tom qab lub hauv caug sprain - theoretical grounds. xws li kev cob qhia yog los txhim kho kev tswj lub cev thiab cov pob qij txha.

Nov yog qhov kev cob qhia proprioceptive tuaj yeem pab koj.

• Ua kom rov zoo los ntawm kev raug mob: rov ua kom muaj zog thiab tswj cov leeg ntawm cov leeg nqaij.
• Txo qhov kev pheej hmoo ntawm kev raug mob. Txhim kho kev tswj cov leeg nqaij thaum lub sij hawm qoj ib ce thiab tswj cov khoom xa tawm thoob plaws txhua pawg leeg nqaij, zam qhov chaw nyob ib leeg.
• Txhim kho koj qhov kev ua tau zoo hauv kev ua kis las. Tsim kom muaj kev sib npaug thiab kev tswj hwm kev txav mus los.

Kev tsom xam ntawm qhov ua tau zoo ntawm kev cob qhia proprioceptive rau kev txhim kho lub cev muaj zog: kev tshuaj xyuas zoo. 51 kev tshawb fawb txog cov txiaj ntsig ntawm kev cob qhia proprioceptive tau pom tias nws yeej pab txhim kho "cov leeg nqaij." 29 ntawm 51 cov kev tshawb fawb qhia txog 20% kev txhim kho hauv cov neeg koom nrog kev ua haujlwm proprioceptive.

Txoj Kev Kawm Rau Rau Xyoo Proprioceptive Training and Injury Prevention in a Professional Men's Basketball Team: A Rau-Year Prospective Study. Kev cuam tshuam ntawm kev cob qhia proprioceptive ntawm kev tiv thaiv kev raug mob hauv cov neeg ncaws pob tau pom tias kev tawm dag zog ntawm qhov kev txhawb nqa tsis ruaj khov pab txo qis cov pob qij txha ntawm pob qij txha los ntawm 81%, thiab lub hauv caug pob qij txha los ntawm 64.5%, txo qhov mob hauv nraub qaum los ntawm 77.8% thiab txhim kho proprioceptive tswj los ntawm 72.2%.

Lwm txoj kev tshawb fawb, Kev cob qhia proprioceptive puas tuaj yeem txhim kho kev kawm tsav tsheb? qhia tau hais tias kev cob qhia proprioceptive tuaj yeem txhim kho qhov kev hnov mob ntawm lub cev - lub peev xwm los xav thiab teb rau cov kev hloov hauv lub cev.

Yuav cob qhia li cas

Nyob rau hauv cov ntaub ntawv hais txog kev kawm nrog cov neeg ntaus pob basketball, cov neeg koom nrog kev cob qhia ntawm qhov chaw nres tsheb postural proprioceptive - ib lub rooj sib tham tshwj xeeb uas txuas nrog lub computer.

Hloov chaw nres tsheb tshwj xeeb, koj tuaj yeem siv dab tsi hauv chav ua si: Bosu simulator lossis lub rooj sib txig sib luag, thiab yog tias koj yuav mus cob qhia hauv tsev, tsuas yog ua cov kev tawm dag zog hauv cov xwm txheej tsis ruaj khov, piv txwv li, ntawm ib ceg.

Ntawm ib txhais ceg nrog kaw qhov muag

Qhov kev tawm dag zog no ua haujlwm zoo rau kev tsim cov kev tswj hwm proprioceptive, txij li thaum koj tshem tawm ib qho ntawm peb lub luag haujlwm rau kev sib npaug - qhov pom, tsuas yog somatosensory (proprioceptors) thiab vestibular.

Ua ntej, sim ua kom yooj yim tsa ib ceg qis thiab tswj kev sib npaug nrog koj ob lub qhov muag kaw, tom qab ntawd ua yoga tsob ntoo pose lossis lwm yam kev tawm dag zog zoo li qub. Tuav lub pose rau 30-60 vib nas this ntawm txhua ceg. Noj peb teev.

Ntawm ib ko taw ntawm Bosu

Sawv ntsug ntawm Bosu, nrhiav txoj haujlwm sib npaug thiab sim nqa ib ceg. Nws yog qhov zoo dua los ua qhov kev tawm dag zog ntawm ib sab ntawm phab ntsa lossis muaj lwm tus neeg los txhawb koj thaum koj tsis khaws koj cov nyiaj tshuav.

Khaws txoj haujlwm no rau 30 vib nas this, tom qab ntawd hloov ob txhais ceg thiab rov ua dua. So kom txaus thiab ua ob zaug ntxiv ntawm qhov kev tawm dag zog no.

Pov lub pob rau Bosu

Qhov kev tawm dag zog no yog ua ua khub. Koj thiab koj tus khub sawv ntawm Bosu platforms thiab pov pob tshuaj lossis pob tshuaj rau ib leeg. Yog tias koj tsis muaj tus khub, koj tuaj yeem hloov qhov kev tawm dag zog nrog pov pob rau ntawm phab ntsa. Ua peb txheej ntawm 20 reps.

"Pistol" ntawm Bosu

Yog tias koj tau txais kev cob qhia zoo, koj tuaj yeem sim ib-legged squat ntawm sab mos ntawm Bosu. Thaum squatting, sim tig lub hauv caug ntawm cov ceg txhawb nqa sab nraud, ncab koj txhais caj npab rau pem hauv ntej: qhov no yuav ua rau nws yooj yim rau kev sib npaug.

Balance board kev cob qhia

Yog tias koj lub gym muaj lub rooj sib npaug, tsis txhob hla dhau - qhov no yog lub tshuab ua haujlwm zoo tshaj plaws. Kawm kom sawv ntawm nws kom du thiab zoo, thiab tom qab ntawd ua kom sib npaug ywj siab los ntawm dov lub tog raj kheej hauv qab lub rooj tsavxwm. Nws yog qhov zoo dua yog tias thaum xub thawj koj muaj ib yam dab tsi (los yog ib tus neeg) tuav rau hauv rooj plaub ntawm kev poob.

Hauv tsab xov xwm no koj yuav pom ntau qhov kev tawm dag zog sib npaug, thiab ntawm no yog qee qhov kev tawm dag zog zoo nrog Bosu thiab medballs.

Yuav ua li cas

Kev cob qhia Proprioceptive tuaj yeem siv sijhawm 5 mus rau 20 feeb. Xaiv peb mus rau plaub qhov kev tawm dag zog thiab muab tso rau hauv koj qhov kev tawm dag zog thaum kawg ntawm koj qhov sov so.

Hauv kev soj ntsuam meta-kev tshawb fawb ntawm 51 cov kev tshawb fawb, cov kws tshawb fawb tau sau tseg qhov tseem ceeb ntawm kev tawm dag zog lub sijhawm. Cov txiaj ntsig zoo tshaj plaws rau kev txhim kho proprioceptive thiab lub cev muaj zog ua haujlwm tau muab los ntawm kev cob qhia rau rau lub lis piam lossis ntau dua.

Yog li ntawd, ua kom muaj kev cob qhia tus cwj pwm, thiab tom qab ib hlis thiab ib nrab mus rau ob, koj yuav muaj kev sib npaug zoo dua thiab txo kev raug mob.