Ukweluleka kwe-neuromuscular facilitation (PNF) eyamukelekile kuyindlela ephakanyisiwe elula yokwelula . Ngokuvamile kuhilela ukululaza isisulu (noma iqembu lamahlumela), bese wenza ukuchotshozwa kwe-isometric yaleyo misipha ngenkathi iphansi, bese uphinde ukwehlise ngokungeneli lelo qembu lezinsizwa ekudeleleni okujulile ekuhambeni okukhulu kokunyakaza.
Lolu hlobo lokudlula luqale lwasetshenziselwa izilungiselelo ze-rehab, kodwa ngaphezu kweminyaka abagijimi bathole izinzuzo ezivela ku-PNF.
I-PNF isekelwe emigomeni ye-anatomy yabantu kanye neurophysiology. Ukwehlukanisa imisipha egcwele ngokumelene nokumelana kuvimbela i-reflex eyelulekile futhi kuvumela ukuba imisipha ilulale kunalokho ngokuvamile. Lokhu kungase kuzwakale kuyingozi, futhi kungaba, ngakho-ke kubalulekile ukulandela le nqubo ngokuqondile hhayi ukuphoqelela ukwelula. Kodwa uma kwenziwa kahle, ukusiza okuhambisana neuromuscular ukuvumela umgijimi ukwandisa uhla lokuhamba nxazonke. Lokhu kuyasiza ngesikhathi sokuvuselela ngemuva kokulimala, kanti futhi ngesikhathi sokuthutha ukuthutha ngokujulile .
Ukusetshenziswa
Indlela ejwayelekile kakhulu yokusebenzisa i-PNF yokwelula ukukwenza ukulandelana kwe-'stretch-contract-relax' ', kodwa kunezindlela ezihlukahlukene zokuvimbela i-reflex eselulekile futhi uthole ukujula okujulile okuphumela ekuhambeni okunyuka kokuhamba ngokuhlanganyela.
I-stretch-inkontileka-inqubo yokuphumula iyenziwa ngokuhambisa imisipha ehlongozwayo ibe yindawo ephelele (engezansi) bese uyibeka esimweni (ngokuvamile ngesizo lomlingani noma into eqinile exhasayo leyo ngxenye yomzimba) bese wenza ukuchotshozwa kwe-isometric we-muscle imizuzwana eyishumi noma eyishumi nanhlanu, ukuphumula imisipha imizuzwana embalwa bese uyishukumisela ukuba isilula kancane ngokujulile eminye imizuzwana eyishumi noma kunjalo.
Yonke imisipha ikhululekile ngokuphelele okungenani imizuzwana engu-20 ngaphambi kokuphinda inqubo. Ngenkathi ingenziwa solo, kungcono kakhulu futhi kuphumelele ngosizo lomlingani.
Kubalulekile ukufudumala ngaphambi kokwenza i-PNF ilula ukuze ukwandise ukugeleza kwegazi nokuphakamisa izinga lokushisa kwemisipha. Lokhu kusiza ukuvimbela ukulimala okungase kwenzeke ekuhambeni ngokweqile imisipha ebandayo. Okufanelekile, lolu hlobo lokwelula lwenziwa ngomqeqeshi, umqeqeshisi noma uchwepheshe, kepha abagijimi bangasebenzisa le nqubo emva kokuzivocavoca ukwandisa uhla lokuhamba.
Indlela yokwenza i-PNF Yokunciphisa
- Beka ukuthi imisipha ithulwe ngendlela egcwele, kodwa ngokungahleliwe, ilulekile futhi ingaphansi kwezinto ezingenakususwa njengezansi, udonga, noma ngosizo lomlingani ongakwazi ukubamba iqhaza eliqinile.
- Yenza ukuvinjelwa kwe-isometric we-muscle target ngesikhathi esiphelele. Ukuze wenze lokhu, yenze isivumelwano seqembu elixubile noma le-muscle ngokumelene nento noma umuntu, ngendlela engavumeli ukunyakaza.
- Bamba ukukhishwa okungenani imizuzwana eyishumi nanhlanu.
- Sula imisipha kafushane (cishe imizuzwana emithathu) bese usuka kwenye indawo egcwele, elula futhi ubambe ukuthi imizuzwana engama-20. (Kufanele uqaphele uhla lwakho lokunyakaza luye landa kancane kusuka ekudebeni kwakho kokuqala.)
- Ngemuva kokulula, hamba noma yikuphi ukuphumula nokuphumula futhi uphumule iqembu le-muscle ngokuphelele imizuzwana engu-30.
- Uma ngabe ufisa, ungaphinda uphinde ukhiphe isistimu yokwehliswa kwe-neuromuscular ye-neuromuscular enye izikhathi ezintathu zeqembu elifanayo lemisipha. Ezinye izifundo zithola ukuthi i-PNF eyodwa yokwelula iseshini yanele ukwenza ngcono ukuhamba kokuhamba.
- Phinda kwezinye amaqembu ezihluthulelo ezihluthulelwe njengoba kudingeka.
Qaphela
Khumbula ukuthi ukuthulula kwe-PNF kufanele kwenziwe njalo emva komsebenzi wemiphumela emihle. Uma kwenziwa ngaphambi kokuba usebenzise ucwaningo lubonisa ukuthi ukusiza okutholakala nge-neuromuscular kunciphisa ukusebenza ekusebenziseni imizamo enkulu.
Ukunciphisa ngaphambi kokuvivinya umzimba kunganciphisa kakhulu amandla okuchotshozwa kwemisipha, ngakho-ke uma unamandla noma umdlali wezemidlalo, kubaluleke nakakhulu ukwelula ngemuva kokusebenza kwakho. Lokhu akusho ukuthi kufanele weqa ukufudumala, noma kunjalo. Ukufudumala ngaphambi kokuzivocavoca kubalulekile ukuze ulungele umsebenzi futhi unciphise ingozi yokulimala.
Umthombo
UBrad Appleton. Ukwehlisa nokuguquguquka: Konke ongakaze ufune ukwazi. [http://www.bradapp.com/docs/rec/stretching/stretching_4.html#SEC36] kutholakale ukugcina ngoNovemba 2014.
UKayla B. Hindle, 1 uTyler J. Whitcomb, 1 Wyatt O. Briggs, 1 noJunggi Hong1. Ukuthuthukiswa Kwe-Neuromuscular Nepomposition (PNF): Izindlela Nezimo Zaso EkuHlangeni Kokuhamba Nokusebenza Kwemisipha. [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/] Journal of Human Kinetics. Mar 2012; 31: 105-113.Apr 3, 2012.
USharman, M., uCresswell, A. noRiek, S. Ukuthuthukiswa kwe-Neuromuscular Nealomuscular. Journal of Medicine Medicine, 2006. 36, 929-939