Buku Lothandiza Pakupalasa Bwato M'nyumba Motetezeka Komanso Mogwira Mtima
Mfundo yaikulu:Miyendo imapanga mphamvu zokwera pa bwato pafupifupi 60 peresenti, pakati pake pamayenda ndi 30 peresenti, ndipo manja amapereka 10 peresenti yotsalayo. Pamene mwendo ndi pakati pa manja zimasweka ndipo kumbuyo kumayamba kuyendetsa galimoto msanga, msana wa m'chiuno umakumana ndi katundu wopanikizika woposa kulemera kwa thupi nthawi 4-5. Njira yoyenera imasunga mphamvu za msana mkati mwa malo otetezeka pamene ikusunga mphamvu zotulutsa.
Lamulo lalikulu la mawonekedwe:Kutsatana kwa ma drive kuyenera kutsatira miyendo - choyamba, kenako kugwedeza pakati, kenako kukoka manja. Kutsatana kwa ma recovery setting kumasinthira dongosolo: manja amatambasuka kaye, kenako pakati kumasuntha patsogolo, kenako mawondo amapinda. Kuphwanya dongosololi ndiye chifukwa chachikulu cha ululu wammbuyo wokhudzana ndi kupalasa bwato.
Njira yopangira makina opalasaKudziwa bwino lomwe katundu wa makina womwe umayikidwa pa msana wa lumbar panthawi iliyonse yoyenda. Kuyenda koyendetsa bwato kumaphatikizapo kupindika kwa msana mobwerezabwereza ndi kutambasula pansi pa katundu—msanawo umazungulira patsogolo pamalo ogwirira ndipo umapitilira mu gawo loyendetsa. Mukachita motsatira motsatira malamulo oyenera, minofu ya msana ndi kuthamanga kwa m'mimba zimagawana katunduyo moyenera. Pamene motsatira malamulowo umasweka, mapangidwe a msana omwe sali okhazikika amayamwa mphamvu zomwe sanapangidwe kuti azigwiritse ntchito.
Kafukufuku wofalitsidwa wa biomechanical akusonyeza kuti msana wa lumbar umakumana ndi mphamvu zopondereza za ma Newton 3,000 mpaka 5,000 panthawi yoyendetsa bwato mwamphamvu pang'ono. Izi zikufanana ndi kulemera kwa thupi kwa munthu wolemera makilogalamu 155. Njira yoyenera imagawa katunduyu m'miyendo ndi pakati. Njira yolakwika imauika pa ma disc a lumbar intervertebral ndi malo olumikizirana ziwalo.
Malinga ndiKoleji ya Zamankhwala Zamasewera ku AmericaKupalasa bwato ndi chimodzi mwa ziwerengero zazikulu kwambiri za kuvulala pakati pa njira zochitira masewera olimbitsa thupi m'nyumba zomwe zimachitika popanda malangizo oyenera, ndipo 30-50 peresenti ya kuvulala komwe kumanenedwa kumachitika chifukwa cha kuvulala kwa msana. Zambiri mwa kuvulala kumeneku zimachokera ku zolakwika zomwe zimachitika pang'onopang'ono pakachitika masewera olimbitsa thupi mobwerezabwereza osati zochitika zoopsa kwambiri.
Magawo Anayi a Fomu Yoyenera Yokwerera Bwato
Kukwapula kulikonse pa makina opalasa kumagawika m'magawo anayi otsatizana. Kumvetsetsa zofunikira za biomechanical za gawo lililonse ndikofunikira kuti msana ukhale wotetezeka pamene ukupangidwa mphamvu.
Malo Ogwirira
Chofunikira ndi malo oyambira kutsogolo kwa slide pomwe miyendo imakhala yowongoka, manja amatambasulidwa molunjika patsogolo, ndipo chogwirira chimalumikizana kutalika kwa mwendo. Msana umakhala ndi malo osalowererapo—mzere wowongoka kuchokera ku fupa la mchira mpaka pamwamba pa mutu. Mapewa amakhala omasuka komanso pang'ono kutsogolo kwa chiuno. Mapazi amakankhira mofanana pazitsulo zopondapo mapazi ndi zingwe zomangiriridwa mbali yayikulu kwambiri ya phazi.
Malo ofunikira kwambiri owunikira chitetezo:Msana wapansi suyenera kuzungulira pamene munthu wagwira. Kaimidwe kozungulira ka lumbar pamalo awa kamaika mphamvu kumbuyo kwa ma disc a intervertebral discs asanayambe kugwira ntchito. Ogwiritsa ntchito omwe ali ndi kusinthasintha kochepa kwa hamstring ayenera kukhala ataliatali m'malo mokakamiza mapewa awo kutsogolo kuti agwire nthawi yayitali.
Gawo Loyendetsa
Gawo loyendetsa limayamba ndi kutambasula mwendo. Ma quadriceps ndi ma glutes amakankhira ma footplates kutali, ndikuyendetsa mpando kumbuyo. Manja amakhalabe owongoka ndipo pakati pake pamakhala zolimba pamene miyendo ikugwira ntchito yoyamba. Miyendo ikafika pafupifupi 80 peresenti, pakati pake pamagundana ndipo thupi lapamwamba limasuntha kuyambira 11 koloko mpaka 1 koloko. Manja amakoka chogwirira ku sternum yapansi ngati njira yomaliza.
Malo ofunikira kwambiri owunikira chitetezo:Kupinda mkono msanga kapena kugwedezeka kumbuyo msanga kumasamutsa katundu kuchokera ku miyendo kupita ku msana wam'chiuno. Ngati manja apinda miyendo isanathe kutambasula, woyendetsa bwato akukoka ndi msana m'malo moyendetsa ndi miyendo. Cholakwika ichi ndicho chifukwa chachikulu chomwe chimayambitsa kupweteka kwa msana m'munsi mwa oyendetsa bwato mosangalala.
Malizitsani Udindo
Pomaliza, miyendo imakhala yotambasuka mokwanira, chogwirira chimakhudza sternum yapansi, mapewa ali kumbuyo kwa chiuno, ndipo zigongono zimapindika pafupifupi madigiri 45. Dzanja limakhala losalala kumapeto konse—kupindika dzanja kuti lifike kumbuyo kwambiri kumapangitsa kuti pakhale kupsinjika komwe kumakwera mmwamba pa mkono mpaka ku lamba wa phewa. Thupi limasunga kumbuyo kowongoka kwa madigiri pafupifupi 10-15 kuchokera pa choyimirira, osati kutsamira kwathunthu.
Malo ofunikira kwambiri owunikira chitetezo:Kutsamira kwambiri kumapeto (kupitirira madigiri 20) kumawonjezera mphamvu ya msana wa lumbar pamene ukunyamula katundu. Kutsamira kwina sikuwonjezera mphamvu chifukwa miyendo yatambasuka kale. Kumangowonjezera kupsinjika kosafunikira kumbuyo kwa msana.
Gawo Lobwezeretsa
Gawo lobwezeretsa limasinthiratu ndondomeko yoyendetsera galimoto. Manja amatambasula patsogolo choyamba, kukankhira chogwirira kutali ndi sternum. Thupi lapamwamba limasunthira patsogolo pamwamba pa chiuno. Mawondo amapinda pamapeto pake, kusuntha mpando patsogolo kupita kumalo ogwirira. Kubwezeretsa kumatenga pafupifupi nthawi ziwiri kuposa kuyendetsa pamlingo wocheperako wa stroke, ndikupanga chiŵerengero cha 1:2 drive-to-recovery.
Malo ofunikira kwambiri owunikira chitetezo:Kuwombera slide—kulola mawondo kupindika pamene manja ali ndi chogwirira—kuchotsa kupsinjika pakati pa thupi ndikukakamiza msana wapansi kuti uchepetse kuthamanga kwa mphamvu. Manja ayenera kuyeretsa mawondo asanakwere. Njira yodziwika bwino yopewera izi ndi kuyimitsa kumapeto kwa masekondi awiri ndi manja atatambasulidwa mokwanira musanalole mawondo kusweka.
| Gawo | Ntchito Yofunika Kwambiri | Cholakwika Chofala | Chiwopsezo cha Msana |
|---|---|---|---|
| Gwira | Mapazi ali olunjika, msana suli wolunjika, manja atatambasulidwa | Msana wozungulira | Kupsinjika kwa disc annulus |
| Kuyamba kwa dalaivala | Miyendo ikukankha, manja akuwongoka, pakati pake pakulimba | Kukoka mkono msanga kapena kugwedeza kumbuyo | Kupanikizika kwambiri kwa m'chiuno |
| Kutha kwa galimoto | Kugwedezeka kwapakati, kukoka mkono, chogwirira ku sternum | Kutentha kwambiri kuposa madigiri 20 | Kuthamanga kwa Lumbar |
| Kuchira | Manja atatambasulidwa, thupi litatambasulidwa, mawondo atapindana pomaliza | Kujambula chithunzi cha slide | Kutayika kwa mphamvu yapakati |
Zolakwika Zomwe Zimayambitsa Kupweteka Msana
Kukoka kwa Manja Oyambirira
Kukoka manja msanga kumachitika pamene wopalasa bwato apinda zigongono miyendo isanafike patali kwambiri. Cholakwika ichi chimasuntha ntchito kuchokera ku minofu yayikulu ya mwendo kupita ku minofu yaying'ono ya kumbuyo ndi manja, zomwe zimawonjezera mphamvu ya msana ndi pafupifupi 20-30 peresenti pa stroke iliyonse. Wopalasa bwato amamva izi ngati kutopa kwa msana mkati mwa mphindi 10-15 zoyambirira za gawo. Kukonza kumeneku kumaphatikizapo kugwedeza "manja ngati zingwe" m'maganizo mwa munthu mkati mwa 80 peresenti yoyamba ya kuyendetsa, kulola miyendo kumaliza kutambasula kwawo isanagwire thupi lapamwamba.
Kumbuyo Kozungulira Kokhala Pachimake
Kukhazikika kwa lumbar pamalo ogwirira kumachitika pamene woyendetsa bwato akutambasula mapewa ake mopitirira muyeso, zomwe zimapangitsa kuti chiuno chikhale chopendekeka kumbuyo. Chifukwa chachikulu ndi kusinthasintha kwa chiuno m'malo moyenda mwadala. Pamene chiuno sichingathe kunyamula chiuno chowongolera kutsogolo, chiunocho chimazungulira kumbuyo ndipo chiunocho chimatha kupirira popindika. Yankho lake ndi kuchepetsa kufika patsogolo pa kugunda mpaka msana wosalowererapo utakhalapo, kenako pang'onopang'ono kusintha kusinthasintha kwa chiuno kudzera mu njira zosiyana zotambasula.
Kuphunzira Kwambiri Pamapeto
Kuwerama mopitirira madigiri 15-20 pamalo omalizira kumaika msana wa lumbar mu hyperextension pansi pa katundu wonse wochokera ku mwendo. Oyendetsa bwato ambiri amakhulupirira kuti mwendo waukulu umapanga mphamvu zambiri, koma miyendo yatha kale kutambasula nthawi ino. Kuwerama kwina sikuwonjezera phindu lililonse. Kukonza kumeneku kumaphatikizapo kuchepetsa kugwedezeka kumbuyo komwe mapewa amakhala kumbuyo kwa chiuno koma nthiti zimakhala pamwamba pa chiuno.
Kubowola kokonza: Imani Kupalasa
Yesani kukwapula konse ndikuyimitsa pang'ono pomaliza kwa masekondi atatu ndi manja otambasulidwa musanayambe kuchira. Kuyimitsa kumeneku kumakakamiza manja kuti atuluke mawondo asanakwere, kuchotsa cholakwika cha kuwombera-kutsetsereka. Chitani kukwapula koyimitsa ka 10 koyambirira kwa gawo lililonse ngati njira yoyambira.
Kukhazikitsa Makina Oyendetsera Bwato Kuti Atetezeke Kumsana
Kusintha kwa malo oika mapazi kumakhudza mwachindunji malo a m'munsi mwa msana panthawi ya stroke. Zingwe za malo oika mapazi ziyenera kudutsa gawo lalikulu kwambiri la phazi, osati zala kapena m'chiuno. Phazi lokhala pansi kwambiri pa malo oika mapazi limakakamiza akakolo kuti agwedezeke kwambiri pamene agwidwa, zomwe zimatha kusuntha tibia patsogolo ndikukoka chiuno kuti chiweramire kumbuyo. Phazi lokhala pamwamba kwambiri limachepetsa mphamvu yotumizira mphamvu.
Kukhazikitsa choletsa mpweya kumakhudza kachitidwe ka sitiroko. Kukhazikitsa choletsa mpweya cha 3 mpaka 5 pa sikelo ya 1 mpaka 10 kumapereka mgwirizano wabwino pakati pa kukana ndi kusunga mawonekedwe kwa ogwiritsa ntchito ambiri. Kukhazikitsa koletsa mpweya kwambiri (7-10) kumawonjezera mphamvu yofunikira pa sitiroko iliyonse, zomwe zimalimbikitsa kugwira ntchito msanga kwa msana ndi kukoka manja pamene woyendetsa bwato akulimbana ndi kukana mpweya. Kukhazikitsa kotsika kumalola kuchuluka kwa sitiroko komwe kumavuta kupirira kwa mtima popanda kudzaza msana kwambiri.
Kugwira chogwirira kumakhudza kagwiridwe ka msana ndi mapewa. Kugwira chogwirira mwamphamvu kwambiri kumapangitsa kuti chikhale cholimba chomwe chimadutsa m'manja, m'zigongono, ndi m'mapewa kupita ku trapezius yapamwamba. Chogwiriracho chiyenera kukhala chala ndi zala zazikulu pamwamba, osati kuzungulira mzati. Manja ayenera kukhala athyathyathya panthawi yonse yogwira - kupindika manja mmwamba kumapeto kumachepetsa kusamutsa mphamvu ndikuchepetsa mphamvu ya mkono.
Njira Zofunika Zotetezera Msana
Kulimbitsa pakati pa thupi panthawi yonse yokwawa kwa stroke kumapanga kupanikizika kwa m'mimba komwe kumalimbitsa msana wa lumbar kuchokera mkati. Pakati pa thupi payenera kukhala ndi pafupifupi 30 peresenti ya kupsinjika kwakukulu kodzifunira panthawi yonse yokwawa—kupumula pamene munthu wagwira, kusunga nthawi yonse yoyendetsa, ndi kugwira nthawi yonse yochira. Kutulutsa mphamvu ya pakati pa thupi pa kugwira kumawonjezera chiopsezo cha kupindika kwa msana.
Kapangidwe ka kupuma kamathandizira kugwira ntchito kwa mtima. Kokani mpweya panthawi yochira pamene thupi likupita patsogolo kupita ku kugwira. Kokani mpweya panthawi yoyendetsa pamene miyendo ikukankhana. Kugwira mpweya panthawi yoyendetsa kumawonjezera kuthamanga kwa m'mimba mwachibadwa koma sikuyenera kupitirira masekondi 2-3 pa kugwedeza kulikonse. Kupuma pang'ono pamodzi ndi kugwira ntchito kosakwanira kwa mtima kumasiya msana wopanda mphamvu panthawi ya kugwedeza kwakukulu.
Malinga ndiBungwe la American Council on ExerciseMaphunziro okhazikika pakati pa thupi amawongolera kuchepetsa kukwera bwato ndi 8-12 peresenti pochepetsa kuyenda kosafunikira kwa msana komwe kumawononga mphamvu ndikuwonjezera chiopsezo cha kuvulala. Okwera bwato omwe amachita mphindi 10 za ntchito yapadera ya thupi asanayambe gawo lililonse amanena kuti kupweteka kwa msana kumachepa ndi 40 peresenti m'masabata 12 poyerekeza ndi omwe amakwera bwato popanda kukonzekera kuyambitsa kukwera kwa mtima.
Ndondomeko Yokonzekera Kusambira Musanayambe Kupalasa Mabwato
Kutenthetsa msana pogwiritsa ntchito njira yopakira bwato kumakonzekeretsa msana kuti uzitha kupindika komanso kutambasuka kwa msana. Kutenthetsa msana kwa mphindi 5 musanagwiritse ntchito makina kumachepetsa chiopsezo cha kuvulala mwa kuwonjezera magazi kupita ku ziwalo zomangira msana ndikuwonjezera kuyenda kwa m'chiuno:
- Kutambasula kwa ng'ombe ndi mphaka— maulendo 10 opindika msana ndi kutambasula manja ndi mawondo
- Kuthamanga kwa chiuno— Masekondi 30 mbali iliyonse kuti mutsegule kutsogolo kwa chiuno, kuchepetsa kupendekera kwa chiuno pamene chikugwira
- Kuzungulira kwa chifuwa— 10 mbali iliyonse pamene muli pamalo anayi kuti muwongolere kuyenda kwa msana wapamwamba
- Kugwedezeka kwa miyendo— Kusuntha 10 kutsogolo ndi kumbuyo mwendo uliwonse kuti muyambitse hamstrings mosinthasintha
- Milatho ya Glute— Kubwerezabwereza 10 kuti muyambitse ma glutes kuti muyambe kuyendetsa miyendo
Pambuyo pa kutentha kwamphamvu, yendani mphindi 3-5 pa liwiro la stroke 16-18 spm ndi mphamvu yochepa (kuchepetsa 1-2) ngati kukonzekera kuyenda. Yang'anani kokha pa kutsata kwa kayendetsedwe ka miyendo panthawi ya kukwapula kumeneku. Kafukufuku waposachedwa muJournal of Orthopaedic & Sports Physical Therapyadapeza kuti njira zolimbitsa thupi zolimbitsa thupi zimachepetsa kuchuluka kwa kuvulala kwa lumbar ndi 30-50 peresenti mu masewera obwerezabwereza opindika akachitidwa nthawi zonse musanayambe gawo lililonse.
Kusankha Makina Oyenera Kuti Muziyendetsa Bwino Bwato
Kapangidwe ka makina opalasa bwato kamakhudza momwe njira yoyenera ingasungidwire mosavuta. Makina okhala ndi kukana kosalala komanso kokhazikika amalola wopalasa bwato kuyang'ana kwambiri pa kutsatana popanda kulimbana ndi njira zokokera zosakhazikika. Opalasa bwato okhala ndi mphamvu ya maginito amapereka kugwedezeka kokhazikika kwambiri kutalika konse kwa kupalasa, zomwe zimathandiza oyamba kumene kupanga kutsatana kodalirika kwa miyendo ndi manja. Opalasa bwato okhala ndi mphamvu ya mpweya amafunika kuyenda molondola chifukwa kukana kumawonjezeka ndi mphamvu ya kupalasa bwato.
Kapangidwe ka mpando ndi njanji zimakhudza kukhazikika kwa chiuno panthawi yotsetsereka. Mpando wokhazikika womwe sugwedezeka mbali zonse umalola chiuno kukhala cholunjika nthawi yonse yomenyedwa, zomwe zimapangitsa kuti msana ukhale wolunjika. Makina okhala ndi njanji zazitali zotsetsereka amatha kunyamula ogwiritsa ntchito ataliatali popanda kuwakakamiza kuti apinikize kwambiri pamalo ogwirira. Kwa ogwiritsa ntchito omwe akufuna makina opalasa opangidwa ndi njanji zokhazikika, zosalala komanso zosinthika za maginito kapena zotsutsana ndi mpweya,Zosonkhanitsa za makina osokera a TAIKEEikuphatikizapo njira zoyenera kugwiritsidwa ntchito kunyumba ndi m'mabizinesi.
Kutsiliza: Kugwiritsa Ntchito Njira Mopitirira Muyeso Kuti Munthu Akhale ndi Thanzi Lokwera Pabwato kwa Nthawi Yaitali
Njira yoyenera yoyendetsera makina oyendetsera njinga imasunga msana wa msana mkati mwa malire otetezeka a makina pomwe imalola kusintha pang'onopang'ono mphamvu ndi kulimbitsa mtima. Lamulo loyendetsera miyendo ndi manja liyenera kukhala lokha lisanawonjezere kuchuluka kwa sitiroko kapena kukana. Oyendetsa njinga omwe amapanga izi kuyambira gawo loyamba amapewa njira zolipirira zomwe zimapangitsa kuti msana uwonongeke kwambiri pakatha miyezi ndi zaka zambiri akuphunzitsidwa.
Malo atatu oti muyang'anire kumbuyo nthawi iliyonse yomwe mukugunda: msana wosalowererapo ukugwira, manja olunjika panthawi yoyamba ya 80 peresenti ya kuyendetsa, komanso osawonjezera mphamvu kumapeto. Kujambula kanema wa mbali ya ma stroke angapo ndikuwunikanso motsutsana ndi malo atatuwa kumapereka ndemanga yeniyeni. Kukonza pogwiritsa ntchito cue-kubwereza "miyendo, pakati, manja" panthawi yoyendetsa ndi "manja, pakati, miyendo" panthawi yobwezeretsa - kumathandiza kupanga chizolowezi chotsatana mpaka chitakhala chodziwikiratu.
Mafunso Omwe Amafunsidwa Kawirikawiri Okhudza Fomu Yokwera Bwato ndi Ululu Wakumbuyo
Kodi kuchita masewera olimbitsa thupi pogwiritsa ntchito makina opalasa n'koipa m'munsi mwa msana?
Kupalasa bwato sikuli koipa kwenikweni kwa msana wapansi ngati njira yoyenera ikugwiritsidwa ntchito. Msana wa m'chiuno umakumana ndi kulemera kwa thupi kowirikiza ka 4-5 panthawi yoyendetsa, koma kutsata bwino kwa miyendo ndi manja kumagawa katunduyu bwino. Kapangidwe koyipa—makamaka kukoka mkono koyambirira kapena kuzungulira kumbuyo pamene wagwidwa—kumaika mphamvu pa ma disc ndi malo olumikizirana ziwalo, zomwe zimawonjezera chiopsezo cha kuvulala.
N’chifukwa chiyani msana wanga umapweteka ndikakwera bwato?
Ululu wa m'munsi mwa msana mukatha kupalasa bwato nthawi zambiri umasonyeza chimodzi mwa zolakwika zitatu: kukoka koyambirira kwa mkono komwe kumasuntha katundu kuchokera ku miyendo kupita kumbuyo, kuzungulira msana wa msana pamalo ogwirira omwe amakhudza kapangidwe ka ma disc, kapena kutsamira kwambiri kumapeto komwe kumawonjezera msana wa msana. Kuchepetsa chiwopsezo cha sitiroko kufika pa 18-20 spm ndikungoyang'ana kwambiri pa kutsata kayendedwe ka miyendo kwa magawo awiri kapena atatu nthawi zambiri kumathetsa vutoli.
Kodi msana wapansi uyenera kukhala wowongoka kapena wozungulira popalasa?
Kumbuyo kwa msana kuyenera kukhala kosasunthika panthawi yonse ya stroke—osati molunjika kapena mozungulira. Kulinganiza bwino kwa msana kosalowerera kumasunga kupindika kwachilengedwe kwa lumbar, kulola ma disc a intervertebral kuyamwa mphamvu mofanana. Kuzungulira kumbuyo pamene munthu wagwira kapena kumbuyo komwe kumatambasulidwa kumapeto kumawonjezera chiopsezo cha kuvulala.
Ndingadziwe bwanji ngati ndikupalasa bwato pogwiritsa ntchito njira yoyenera?
Chizindikiro chodalirika kwambiri ndi momwe miyendo imakhalira: miyendo iyenera kutopa musanapite kumbuyo kapena manja panthawi yolimbitsa thupi. Ngati msana wakumunsi ukutentha mkati mwa mphindi 10 zoyambirira, manja akuyamba kuthamanga mofulumira kwambiri. Kujambula kanema wa mbali ndi kuyerekeza nthawi yomwe mkono ukupindika motsutsana ndi mwendo kumapereka chitsimikizo chenicheni cha momwe miyendo imagwirizanirana bwino.
Kodi makina opalasa ndi otetezeka bwanji kwa oyamba kumene?
Kukhazikitsa choletsa pakati pa 3 ndi 5 pa sikelo ya 1-10 kumapereka kukana kotetezeka kwa oyamba kumene. Kukhazikitsa kumeneku kumafuna mphamvu yocheperako pa stroke iliyonse popanda kulimbikitsa kugwirira ntchito koyambirira kwa msana komwe kumapangidwira ndi damper yapamwamba. Oyamba kumene ayenera kukhala pa damper 3-4 kwa milungu iwiri kapena itatu yoyamba, kuyang'ana kwambiri paukadaulo pamlingo wa stroke wa 18-22 spm.
Kodi kupalasa bwato kungathandize kulimbitsa msana pambuyo povulala?
Kupalasa bwato kungalimbikitse msana pambuyo pa kuvulala kokha ndi chilolezo chachipatala ndi kusintha kwa njira. Malo okhala amathandizira chiuno ndipo amalola kuti msana ugwire bwino kudzera m'miyendo. Kuyambira ndi kukana kochepa, kutalika kwa stroke (kuchepetsa kupsinjika kwa kugwira), komanso kuchuluka kwa stroke pansi pa 20 spm kumapereka kubwezeretsedwanso kwabwino kwa stroke msana pansi pa mikhalidwe yolamulidwa.
Maumboni ndi Magwero Akunja
1. Koleji ya Zamankhwala Zamasewera ku America— Epidemiology ya Kuvulala kwa Bwato ndi Malangizo a Biomechanical
2. Bungwe la American Council on Exercise— Kafukufuku wa Kukhazikika kwa Pakati ndi Zachuma cha Kupalasa Mabwato
3. Journal of Orthopaedic & Sports Physical Therapy— Dynamic Warm-Up ndi Lumbar Injury Prevention mu Masewera Obwerezabwereza a Flexion
Nthawi yotumizira: Julayi-21-2026