Kev nquag hu ua Proprioceptive neuromuscular facilitation (PNF) yog ua kom nrov tshaj plaws ntawm txoj kev sib sib zog nqus. Nws feem ntau yuav ua kom ncav tes taw ib leeg (lossis cov leeg nqaij), ces ua lub cev isometric contraction ntawm cov nqaij thaum hauv ncab, thiab rov ua kom ncav tib yam nkaus li cov nqaij leeg ntawm qhov tob tob ntawm ntau cov lus tsa suab.
Hom kev ncav no yog thawj zaug siv los kho qhov chaw kho mob, tab sis dhau xyoo cov neeg ncaws pob tau pom muaj txiaj ntsim los ntawm PNF kev ncab.
PNF yog ua raws li cov ntsiab lus ntawm neeg lub cev thiab kev kho mob neurophysiology. Kev cog lus rau ib qho kev tiv thaiv siab tiv thaiv kev tiv thaiv tsis txaus siab rau qhov kev tawm dag zog thiab tso cai rau cov nqaij ntshiv kom deb tshaj qhov nws xav tau. Qhov no yuav suab txaus ntshai, thiab nws yuav ua tau, yog li nws yog qhov tseem ceeb uas yuav tau ua raws li cov txheej txheem raws nraim thiab tsis quab yuam. Tab sis thaum ua tiav zoo, proprioceptive neuromuscular facilitation pub rau ib tus neeg ncaws pob kom nce qhov ntau ntawm kev sib tw nyob ib ncig ntawm ib qho sib koom ua ke. Qhov no pab tau thaum lub sij hawm kho mob tom qab raug mob, zoo li thaum lub sij hawm tom qab kev ua hauj lwm sib sib zog nqus .
Siv
Txoj kev siv PNF feem ntau yog ua kom 'ncav-daim ntawv cog lus-so', tiam sis muaj ntau txoj hauv kev los tiv thaiv qhov kev tawm dag zog thiab kom tob tob uas ua rau muaj kev sib koom tes ntau dua.
Cov txheej txheem thev naus laus zis yuav tsum yog los ntawm kev sib zog ntawm cov nqaij ntshiv mus rau hauv lub cev (passive) thiab ces tuav nws txoj hauj lwm (feem ntau nrog kev pab los ntawm ib tus khub los yog khoom khoom txhawb rau lub cev) thiab tom qab ntawd ua lub isometric contraction ntawm cov leeg mob kaum los yog tsib caug vib nas this, ua kom cov leeg khov kho ob peb feeb thiab tom qab ntawd txav mus rau hauv ib lub voj voog tob tob me ntsis rau lwm kaum qhov sib tw.
Tag nrho cov leeg mob siab kawg li 20 feeb ua ntej rov qab ua dua. Thaum nws tuaj yeem ua tau solo, nws muaj ntau yam ntxiv thiab zoo nrog kev pab los ntawm tus khub.
Nws tseem ceeb heev kom sov ua ntej ua rau PNF ncav kom thiaj li nce ntshav txaus thiab nce qhov kub ntawm cov leeg. Qhov no pab tiv thaiv kev raug mob uas tshwm sim los ntawm kev ncab cov mob khaub thuas. Qhov zoo tshaj plaws, hom kev ncab no yog ua nrog tus kws qhia, tus kws qhia lossis tus kws kho mob, tab sis cov neeg ua si kuj siv tau cov txheej txheem no tom qab qhov kev ua haujlwm kom nce siab ntawm cov lus tsa suab.
Yuav ua li cas ua tau PNF Ncab
- Tso cov leeg nqaij ncav kom zoo, tab sis passively, ncav us txog thiab ua rau nruj tawm tsam ib qho khoom siv xws li hauv pem teb, phab ntsa, los yog nrog kev pab los ntawm tus tswv cuab uas muaj peev xwm tuav txoj cai ruaj khov.
- Ua lub isometric contraction ntawm cov nqaij ntshiv ntawm tag nro. Ua li no, cog lus rau cov leeg nqaij lossis cov nqaij leeg tiv thaiv qhov khoom lossis tus neeg, nyob rau hauv ib txoj kev uas tsis pub kom muaj kev tawm tsam.
- Tuav txoj hlab pas rau tsawg kawg kaum rau kaum tsib feeb.
- So kom nrawm nrawm luv luv (li peb vib nas this) ces maj mam txav mus rau lwm qhov, mob siab thiab tuav qhov ntawd ntev li 20 feeb. (Koj yuav tsum pom tias koj qhov kev tawm suab ntau tau nce me ntsis ntawm koj tus thawj stretch.)
- Tom qab lub nrig hlais tawm, cia mus ntawm kev ncab thiab so kom txaus thiab pab kom cov leeg mob tag kom ntev li 30 feeb.
- Yog tias xav tau, koj tuaj yeem rov thawm tag nrho cov proprioceptive neuromuscular facilitation stretch dua lwm lub sij hawm rau tib leeg mob. Qee cov kev tshawb pom pom tau hais tias ib qho PNF ncav kev sib ntsib yog txaus los txhim kho ntau yam ntawm kev tawm suab.
- Rov ua lwm hom nqaij ntshiv raws li xav tau.
Ceev faj
Nco ntsoov tias qhov PNF yuav tsum ua kom tiav tas li tom qab kev ua si kom zoo tshaj plaws. Thaum ua tiav qhov kev tshawb xyuas pom tau hais tias proprioceptive neuromuscular facilitation txo kev ua haujlwm hauv kev ua haujlwm ntau dua.
Kev ua ntej ua ntej qoj ib ce ua tau kom txo hwj chim ntawm cov leeg nqaij, yog li yog tias koj yog ib lub zog los yog muaj zog ua kis las, nws tseem ceeb tshaj rau kev rub tawm tom qab koj cov kev ua haujlwm. Qhov no tsis txhais tias koj yuav tsum hla sov so, tab sis yog. Ua kom sov siab ua ntej kev ua si yog qhov tseem ceeb kom npaj tau rau kev ua ub no thiab txo qhov kev raug mob ntawm kev raug mob.
Tau qhov twg los
Brad Appleton. Ncab thiab yooj: Txhua yam koj yeej tsis xav paub. [http://www.bradapp.com/docs/rec/stretching/stretching_4.html#SEC36] zaum dhau Nov 11.
Kayla B. Hindle, 1 Tyler J. Whitcomb, 1 Wyatt O. Briggs, 1 thiab Junggi Hong1. Proprioceptive Neuromuscular Facilitation (PNF): Nws Cov Mechanisms thiab Teebmeem rau Kev Tshaj Lij Hais txog Kev Tshaj Tawm thiab Cov Neeg Ua Haujlwm Muscular. [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/] Phau ntawv Journal of Human Kinetics. Peb Hlis 2012; 31: 105-113.Apr 3, 2012.
Sharman, M., Cresswell, A. thiab Riek, S. Proprioceptive Neuromuscular Facilitation Stretching. Phau Tshuaj Kev Noj Qab Nyob Zoo, 2006. 36, 929-939