Agility & Speed
Spine Nyanzvi Chikwata: Agility & kumhanya kwakakosha kune vatambi uye vanhu vanoshingairira kuita zvemitambo uye mitambo. Vanhu ava vanowanzoenderana nehunyanzvi uhu kuti vawedzere kuita kwavo kwese. Nekukurumidza uye nenyasha, hunyanzvi hwepfungwa nehwemuviri kazhinji chinhu chakakosha pakukunda matambudziko ane chekuita nemutambo wemunhu. Kiyi yekuvandudza agility kudzikisa kurasikirwa kwekumhanya paunenge uchitungamira nzvimbo yemuviri yegiravhiti.
Kukurumidza kushandura madhiri anoshandura nzira kumberi, kumashure, kwakatwasuka, uye neshure kunozobatsira kuvandudza vanhu nekudzidzisa muviri wako kuita shanduko idzi nekukurumidza. Dr. Alex Jimenez anotsanangura maitiro akasiyana-siyana uye maekisesaizi anoshandiswa kusimudzira agility uye kukurumidza mukati mekuunganidza kwake zvinyorwa, achitarisa zvakanyanya pane zvakanakira kusimba uye kukuvara kweapo neapo kana mamiriro anokonzerwa nekunyanyisa.
by Dr Alex Jimenez Agility & Speed , kugwinya
Kuvandudza maitiro ekufema kunogona kubatsira kuwedzera kusimba uye kugadzirisa hutano hwese kune vanhu vanofamba kurovedza muviri?
Kuvandudza Kufema uye Kufamba
Kuita maekisesaizi inguva iyo kufema kunogona kukurumidza uye kuve nekushanda kana kusaitwa nemazvo. Pane nzira yakakodzera yekufema paunenge uchisimbisa muviri, kunyanya kana uchifamba kana kukurumidza kufamba. Kufema zvisina kururama kunokonzera kukurumidza kuneta uye kupera simba. Kudzora kuyerera kwemweya wekufema kunovandudza kutsungirira uye hutano hwemwoyo, uye kunogonawo kuwedzera metabolism, manzwiro, uye simba. (Hsiu-Chin Teng et al., 2018 ) Inozivikanwa se diaphragmatic breathing, inoshandiswa kune avo vane simba rakaderedzwa remapapu, sevanhu vane chirwere chisingaperi chemapapu / COPD. Maitiro anovandudza kugona kwemapapu uye inzira inokurudzirwa yekubatsira kubvisa kushushikana.
Physiology
Panguva yekurovedza muviri, iyo okisijeni inofemerwa inoshandura macalorie anopedzwa kuita simba rinopisa muviri. Iyi nzira inonzi metabolism.
Kana mweya weokisijeni ukapfuura zvinodiwa neokisijeni mumuviri, muviri unenge uri mune aerobic state . Izvi zvinoreva kuti kune okisijeni yakawanda yekupisa basa remuviri / kurovedza muviri sezvo paine macalorie ekupisa.
Kana mweya weokisijeni ukatadza kukwana zvinodiwa neokisijeni yemuviri, muviri unowira mune anaerobic state .
Kunyimwa okisijeni, muviri unoshanduka kuita mafuta akachengetwa mumamhasuru, anozivikanwa se glycogen.
Izvi zvinounza kuputika kwesimba kune simba, asi mafuta anokurumidza kushandiswa uye kuneta uye kupera simba kunotevera.
Kuwedzera kuyerera kwemhepo mukati nekubuda mumapapu kunogona kudzivirira kupera simba kwekutanga uye kubatsira muviri kupisa macalorie zvakanyanya. (Mapapu ako uye kurovedza muviri. Kufema 2016 )
Kuvandudzwa Kwekufema Kunobatsira
Kufema zvakanaka kunotanga paucheche. Kana mwana achifema, dumbu rake rinosimuka richidonha. Izvi zvinofambisa kufema nekusundidzira nekudhonza diaphragm - tsandanyama inoparadzanisa mapapu nedumbu remudumbu. Kana mwana akafema, dumbu rinotambanuka, richikwevera diaphragm pasi uye zvichiita kuti mapapu azare nemhepo. Kana mwana aburitsa mweya, dumbu rinokwevera mukati, richidzvanya diaphragm kumusoro uye kumanikidza mweya kubuda. Sezvo muviri uchikura uye kugona kwemapapu kunowedzera, vanhu vanosimuka kubva mudumbu-kufema kuenda pachipfuva-kufema. Kufemera muchipfuva kunosanganisira tsandanyama dzemadziro echipfuva pasina kushandisa diaphragm zvishoma. Kufemera muchipfuva kunowanzopa mweya wakakwana wekuita zvemazuva ese asi hakuzadzi mapapu.
Ichi ndicho chikonzero vanhu vachitsvaga kufema-muromo kana kufemereka kana oxygen yakadzikira. Kunyange avo vane chimiro chakanaka vanogona kunge vachikanganisa kuedza kwavo nekuyamwa mudumbu mavo kuti vataridzike vakatetepa, vachizvinyima kufema kwakakwana uye kufema. Kuti vakunde izvi, vanhu vanofanirwa kudzidzisazve miviri yavo kuti iite mhasuru dzemudumbu kana vachifamba. Belly kana diaphragmatic kufema kunogona kuwedzera nguva yekurovedza muviri uchisimbisa mhasuru dzepakati. (Nelson, Nicole 2012 ) Nekuwedzera kugadzikana kwepakati, vanhu vanogona kutsigira zviri nani musana uye kuchengetedza hutano posture pakufamba. Izvi zvinogadzirisa mahudyu, mabvi, kumashure kwepamusoro, uye mapepa, zvichiita kuti muviri usanyanya kunetseka, kusagadzikana, uye kuneta kubva pakusagadzikana. (Tomas K. Tong et al., 2014 )
Kufema Zvakanaka
Kufema kunoburitsa dumbu kunze, kudhonzera diaphragm pasi, uye kunowedzera mapapu. Panguva imwe chete, inotambanudza ribcage uye inorebesa musana wepasi. Izvi zvinomanikidza mapendekete necollarbone kumashure, zvichiwedzera kuvhura chipfuva. Kufemera kunze kunoita zvakapesana.
kufamba
Tanga nekufemesa nekufemesa nemumhino, uchiona kuti nguva yekufema inoenderana nenguva yekufema. Paunenge uchitora nhanho, vanhu vanogona kushandisa kufema-muromo, kuchengetedza imwechete inhalation / exhalation rhythm. Hapana nguva inofanira kubatwa kufema. Kudzidza kufema diaphragmatic kunotora nguva, asi matanho anotevera anogona kuva pokutangira:
Ifemedza nekufuridza dumbu zvakazara pakuverenga zvishanu.
Bvumira mapapu kuti azadze, achikwevera mapendekete kumashure sezvo izvi zvichiitika.
Exhale nekudhonza bhatani redumbu kumusana pane kuverenga kweshanu.
Shandisa diaphragm kudzvanya mweya kubva mumapapu, uchichengeta musana wakamira.
Dzokorora.
Kana vasingakwanisi kuchengetedza nhamba yevashanu, vanhu vanogona kupfupisa kuverenga kana kunonoka kufamba kwekufamba. Vanhu vane chimiro chakanaka vanogona kukwanisa kuwedzera kuverenga. Pakutanga, kufema kwediaphragmatic kungasauya kwega, asi kunongoerekana kwaitika kana uchidzidzira. Mira uye isa maoko pamusoro pemusoro kana usina kufema paunenge uchifamba. Femera mukati nokubuda zvakadzama uye zvakaenzanirana kusvikira kufema kwadzokera kune zvakajairika.
Kuvhura Wellness
VIDEO
References
Teng, HC, Yeh, ML, & Wang, MH (2018). Kufamba nekufema kunodzorwa kunovandudza kurovedza muviri kushivirira, kuzvidya mwoyo, uye hupenyu hwehupenyu muvarwere vemoyo kukundikana: Chiyedzo chinodzorwa. European Journal of Cardiovascular Nursing, 17 (8), 717-727. doi.org/10.1177/1474515118778453
Mapapu ako uye kurovedza muviri. (2016). Kufema (Sheffield, England), 12(1), 97–100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Kuitika kwekuneta kwemhasuru kuneta panguva yepamusoro-soro yekumhanya kurovedza muviri uye kudzikisira kwayo kuita: basa rekufema basa. Nyaya yemitambo sainzi nemishonga, 13(2), 244–251.
Nelson, Nicole MS, LMT. (2012). Diaphragmatic Breathing: The Foundation of Core Stability. Simba uye Conditioning Journal 34(5):p 34-40, October 2012. | DOI: 10.1519/SSC.0b013e31826ddc07
by Dr Alex Jimenez Agility & Speed , kugwinya
Kune vanhu vanodzidzira nhambwe refu dzekufamba marathoni uye/kana zviitiko, zvinonangana nekuvaka hwaro hwekufamba, wobva wawedzera mileage zvishoma nezvishoma zvinobatsira kugadzirisa muviri kuti ugadzirire zvachose?
Kudzidzira Kufamba Kureba Kufamba
Kudzidzira kunobatsira vanhu kuti vagadzikane uye vachengeteke pakufamba daro refu uye zviitiko.
Kudzidzira kunofanira kutarisa pakuvaka nhanho yekufamba uye kuwedzera mileage zvishoma nezvishoma.
Vanhu vanoda kutsungirira, kwete kukurumidza, uye vanoda kuvaka simba repfungwa rekufamba kwemaawa pamwero wakatsiga.
Kuti uderedze njodzi yekukuvara kwekudzidziswa, kuwedzera mileage yese pasvondo / chinhambwe chekufamba kwakareba pasvondo kusvika kusapfuvura 10% inokurudzirwa.
Vanhu vanofanirawo kudzidzisa kupfeka giya rinopfekwa panguva dzekufamba daro refu.
Kudzidziswa kunogona kutora mwedzi mishomanana.
Kuve wakarongeka kunobvumira nguva yemuviri kugadzirisa uye kuvaka tsandanyama nyowani, kupa ropa, uye kutsungirira.
Zvirongwa Zvekudzidzisa Mienzaniso
Kutevera hurongwa hwekudzidzira marathon hwekuvaka mamaira uye kuona iyo yakakodzera hydration, hutano, uye giya rekufamba kwemazuva mazhinji uye mafambiro zvinokurudzirwa. Nekudaro, vanhu vanofanirwa kuvaka kumashure-kumashure-kumashure mazuva mazhinji muzvikamu zvavo zvekudzidzisa kuti vaongorore chero nyaya kana matambudziko anokonzerwa nekufamba nzendo refu pamazuva ekudzokera-kumashure.
Muenzaniso Kufamba Kudzidzisa Zvirongwa
Multi-Day Walks/Treks Training Schedule
13 mamaira pazuva / 21 makiromita
Shandisa chirongwa ichi chemarathons kana mamwe mafambiro emazuva mazhinji ane zvikomo uye nzvimbo dzechisikigo dzinoda bhegi.
Kudzidzira Kufamba Marathon
26.2 mamaira / 42 makiromita
Izvi zvichaita kuti muviri uende kure kure.
Paunenge uchidzidzira madaro emakiromita 31 kusvika ku100 / 50 kusvika 161 makiromita, kureba kwakareba kudzidzisa hakufaniri kudarika makiromita makumi maviri kusvika makumi maviri nemashanu,
Izvi zvinofanirwa kuitwa kaviri mwedzi miviri pamberi pemarathon kana chiitiko.
Tora pasi mwedzi pamberi pechiitiko kusvika 12.4-mamaira/20-kilomita chinhambwe.
giya
Zvipfeko zvese, shangu, sunscreen, mabhegi, nezvimwe, zvinofanirwa kuedzwa pamazuva ekudzidzira akareba chiitiko chisati chaitwa.
Tichifunga nezvemamiriro ekunze uye nzvimbo, ronga izvo zvichadikanwa uye kubviswa.
Edza zvinhu kunze, sevanhu vasingade kushamiswa nechinhu chisingazivikanwe pachiitiko. Kubva kumusoro kusvika kuzvigunwe, edza giya, kusanganisira:
Bhutsu/bhutsu, masokisi, zvipfeko zvemukati, bra, hembe, bhurugwa, ngowani, bhachi, negiya remvura.
Sarudza shangu kana bhutsu dzekufamba uye uzvipfeke pamazuva marefu ekudzidzira kuti uzviputse mukati uye uve nechokwadi chekuti vanoita.
Mabhegi ekumashure anofanirwa kuyedzwa pamazuva akareba ekudzidzira kuti ave nechokwadi chekuti anogona kutakurwa zvakanaka pamusoro pemadaro marefu uye ave neinodiwa.
Sarudza micheka yakasvibirira inobvumira ganda kufema uye kutonhora, kunyanya pasi pezvikamu. (Justin De Sousa et al., 2014 )
Vanhu vachada kupfeka giya rakafanana nevatambi vemarathon kana kufamba kuchizonyanya kunge kuri munzira kana asphalt.
Vanhu vanogona kugadzirisa giya ravo kana nzira isiri-nzira kana panguva dzakasiyana mwaka. Ziva izvo vamwe vanofamba nzendo refu vakapfekwa munzira imwechete kana chiitiko.
Vanhu vanogona kubatana nevamwe vanofamba kuburikidza nesocial media kana kuwana mhinduro dzemibvunzo inowanzo bvunzwa pawebhusaiti yechiitiko kana kwekwavanosvika.
Vanhu vanogona zvakare kubata director wechiitiko kuburikidza newebhusaiti kana social media.
udyo
Zvokudya zvakakodzera zvemitambo zvichagadzirira muviri kutsungirira basa.
Semuenzaniso, vanhu vanokurudzirwa kutevera kudya kunosanganisira 70% macarbohydrates, 20% protein, uye 10% mafuta.
Dzivisa kudya kweprotein yakawanda, sezvo inogona kukonzera matambudziko emvura uye kushungurudza itsvo dzako pasi pekutsungirira kwekufamba mamiriro. (Marta Cuenca-Sánchez et al., 2015)
Rovedza nemvura, zvinwiwa zvemitambo, chikafu, uye svutugadzike zvakatorwa kuchiitiko, uye usatsauke kubva pazviri panguva yechiitiko.
Mvura inodiwa kwemakiromita makumi maviri uye pasi pezviitiko, asi chinwiwa che electrolyte chinotsiva chemitambo chinogona kunge chiri nani pakufamba kwenguva refu.
Diluting kana kusiya imwe shuga inogona kuve nyore padumbu.
Iva nezvokudya zvagara zvarongedzerwa uye zvakanyorwa maererano nenguva dzichadyiwa.
Vanhu vanofanirwa kudya mafuta nemaprotein kuma ultramarathon madaro - izvi zvinogona kubva musanganiswa wetrail, masangweji enzungu, uye chocolate bars ine nzungu.
Carbohydrates inogona kupihwa nemitambo gels kana mabhawa emagetsi.
Zvinokurudzirwa kudzivirira zvigadzirwa zvakagadzirirwa madaro mapfupi uye mitambo yesimba sezvo zvichigona kukonzera matambudziko ekugaya kana uchifamba nzendo refu.
Kuronga Kufamba
Kuronga kunotanga nekuisa zvinangwa. Zvinotarisirwa zvinosanganisira:
Nguva yegore
mufambo
Kutakura kuenda kuchiitiko
Zvinodiwa zvekumhanya kwechiitiko
Altitude uye chikomo profile
Climate
Vanhu vanokurudzirwa kuti:
Gadzirira nekutsvaga nzira nemakwara.
Dzidza mamepu ekosi kuti uzive kuti ndeapi masevhisi anopihwa munzira uye izvo vanhu vanofanirwa kuuya nazvo.
Famba chinhambwe chakareba pasina chiitiko chinotsigira.
Bata vanhu vakafamba kosi.
Ziva nzvimbo nenzvimbo dzezuva rose, zvikomo, mugwagwa, nzira dzechisikigo, uye mumvuri.
Kana zvichiita, fambisa kosi yacho kuti ujairane nayo.
Vanhu vanogona kuwana mapurogiramu akagadzirirwa nzira yavo.
Kutora Mazororo uye Kuzorora
Kumbozorora kunofanira kunge kuri kupfupi – kushandisa imba yekugezera, kudya tudyo, kudzoreredza mvura, kusunga shangu, kana mabhandiji mablister.
Muviri unogona kuoma nekukasira panguva yekuzorora uye kutora maminetsi akati wandei kuti uwanezve kufamba mushure mekuzorora kwenguva refu.
Zvinokurudzira zvinogona kunge zviri kutora zororo rekufamba panzvimbo, izvo zvinoreva kuramba uchifamba asi uchimhanya zvakanyanya.
Foot Care
Vanhu vachange vawana izvo zvinovaitira zvine chekuita neshangu, bhutsu, masokisi, nezvimwe, pamazuva akareba ekudzidzira kudzivirira mablisters nekukuvara. Zvinokurudzirwa kuedza nzira dzakasiyana, dzinosanganisira:
Tepi yemitambo
Blister block pads
Sprays
Mafuta
Wicking uye / kana maviri-layered masokisi
Moleskin
Mira pachiratidzo chekutanga chekushatirwa pamwe nekufamba uye chiremba tsoka ine tepi, blister mabhandeji, kana chero nzira inoshanda zvakanyanya.
Mutumbi wakavakirwa kufamba. Kuronga uye kudzidza zvakanaka usati watora daro refu kana akawanda-mazuva ekufamba ichaita yakachengeteka uye inonakidza marathon.
Famba Zviri Nani, Urarame Zviri Nani
VIDEO
References
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Mhedzisiro yehembe-yemucheka wejira shati pane iyo physiological uye yekunzwisisa mhinduro panguva yeacute exercise mukupisa. Inoshandiswa ergonomics, 45 (6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Makakatanwa akatenderedza akakwira-protein kudya kwekudya: satiating mhedzisiro uye itsvo uye hutano hwemapfupa. Kufambira mberi mune zvinovaka muviri (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716
by Dr Alex Jimenez Agility & Speed , kugwinya
Vanhu vanoedza kuwana uye kugara muchimiro vanogona kuwana zvakaoma kuwana kurovedza muviri nguva dzose. Kusvetuka tambo kungabatsira here pasina nguva?
Kusvetuka Tambo
Kusvetuka tambo kunogona kuve kunodhura-inoshanda kurovedza muviri kubatanidza yakakwirira-yakanyanya moyo yemoyo kusimba mune yekurovedza muviri routine. Iyo isingadhuri, inoshanda, uye inoitwa nemazvo inogona kuvandudza hutano hwemoyo, kuvandudza chiyero uye agility, kuwedzera muscular simba uye kutsungirira, uye kupisa macalorie. (Athos Trecroci, et al., 2015 )
Tambo yekusvetuka inogona kushandiswa mukudzidziswa kwepakati kuchengetedza kurova kwemoyo kwakakwira uye kubvumira tsandanyama kuzorora pakati pekusimudza uremu uye mamwe maekisesaizi akasimba.
Tambo yekusvetuka inogona kushandiswa paunenge uchifamba sezvo kutakurika kwayo kuchiita chikamu chepamusoro chegiya rekushandisa.
Inogona kusanganiswa ne bodyweight maekisesaizi kune yakavimbika uye inotakurika maekisesaizi maitiro.
Benefits
Kusvetuka tambo chiitiko chepakati-chinokanganisa chine mabhenefiti anosanganisira:
Inovandudza kuenzanisa, agility, uye kurongeka
Inovaka simba uye kumhanya kwetsoka yekubatana, agility, uye nekukurumidza reflexes.
Kusiyana kunosanganisira kusvetuka kwegumbo rimwe uye pasi kaviri kana nekusvetuka kwega kwega, tambo inotenderera kaviri kuwedzera kuoma.
Inovaka Fitness nekukurumidza
Inopisa macalorie
Zvichienderana nehuwandu hwehunyanzvi uye chiyero chekusvetuka, vanhu vanogona kupisa macalorie gumi kusvika gumi nemashanu paminiti nekusvetuka tambo.
Kusvetuka netambo nekukurumidza kunogona kupisa macalorie akafanana nekumhanya.
Precautions
Kune vanhu vane high blood pressure, kusvetuka tambo kungasakurudzirwe. Iko kudzika kweruoko chinzvimbo kunogona kuderedza kutenderera kweropa kudzokera kumoyo izvo zvinogona kuwedzera kuwedzera kweropa. Zvidzidzo zvakaratidza kuti kusvetuka zvine mwero kunobatsira kune vanhu vane pre-hypertension. (Lisa Baumgartner, et al., 2020 ) Vanhu vane hypertension uye/kana chirwere chemwoyo, vanokurudzirwa kuti vataure nachiremba wavo nezvenjodzi dzinogona kuitika vasati vatanga maekisesaizi matsva.
Kusarudza Tambo
Tambo dzekusvetuka dziripo uye dzakagadzirwa kubva kune dzakasiyana siyana uye dzinouya nemabatiro akasiyana.
Kusvetuka tambo dzisina tambo dzakanaka pakushanda munzvimbo shoma.Zvimwe zvezvinhu izvi zvinobatsira kusvetuka tambo kutenderera nekukurumidza nekufamba kwakatsetseka.
Dzimwe sarudzo dzine swivel chiito pakati petambo uye zvibato.
Tambo yaunotenga inofanira kuva yakasununguka kubata uye kuva nekutenderera kwakatsetseka.
Tambo dzakaremerwa dzekusvetuka dzinogona kubatsira kukudziridza inzwi remuviri wepamusoro uye kutsungirira. (D. Ozer, nevamwe, 2011 ) Tambo idzi hadzisi dzevanotanga uye hadzifanirwe kuita agility Workout.
Kune vanhu vanoda tambo ine huremu, iva nechokwadi chekuti huremu huri mutambo uye kwete zvibato zvekudzivirira kuomesa mawoko, magokora, uye/kana mapfudzi.
Saizi tambo nekumira pakati petambo
Dhonza mibato kumusoro nemativi emuviri.
Kune vanotanga, zvibato zvinofanirwa kungosvika muhapwa.
Sezvo hunyanzvi hwemunhu uye kusimba zvinokura, tambo inogona kupfupikiswa.
Tambo pfupi inotenderera nekukurumidza, ichimanikidza kusvetuka kwakawanda.
chidobi
Kutevedzera hunyanzvi hwekuita kunoita kuti kurovedza muviri kuve kwakachengeteka uye kunoshanda.
Tanga zvishoma nezvishoma.
Iyo yakakodzera kusvetuka fomu inochengeta mapendekete akasununguka, magokora mukati, uye akakotama zvishoma.
Panofanira kuva nekufamba kwepamusoro-soro kushoma.
Ruzhinji rwekutendeuka kwesimba uye kufamba kunobva pamaoko, kwete maoko.
Panguva yekusvetuka, chengetedza mabvi zvishoma.
Bounce zvinyoro nyoro.
Tsoka dzinofanira kubva pasi zvakangokwana kuti tambo ipfuure.
Nyika zvinyoro-nyoro pamabhora etsoka kudzivirira kukuvara kwemabvi.
Hazvikurudzirwe kusvetuka kumusoro uye/kana kumhara zvakaomarara.
Svetukira panzvimbo yakatsetseka uye isina zvipingamupinyi.
Huni, nhandare yemitambo, kana meti ine rabha inokurudzirwa.
Kupisa
Usati watanga kusvetuka tambo, ita chiedza, maminitsi mashanu kusvika gumi ekudziya-up.
Izvi zvinogona kusanganisira kufamba kana kumhanya panzvimbo, kana kusvetuka-svetuka zvishoma nezvishoma.
Wedzera Nguva uye Kusimba Zvishoma nezvishoma
Chiitwa chacho chinogona kunge chakanyanyisa uye chepamusoro-soro.
Tanga zvishoma nezvishoma uye kuwedzera zvishoma nezvishoma.
Mumwe munhu anogona kuedza matatu 30-sekondi seti pakupera kwemaitiro ekurovedza muviri kwevhiki yekutanga.
Zvichienderana nehuwandu hwekusimba, vanhu vanogona kunzwa pasina kana kumwe kurwadza kushoma mumhasuru dzemhuru.
Izvi zvinogona kubatsira kuona kuti zvingani zvekuita pachikamu chinotevera chekusvetuka tambo.
Zvishoma nezvishoma wedzera huwandu hweseti, kana nguva, kwemavhiki akati wandei kusvika muviri wakwanisa kuenda kwemaminetsi gumi ekusvetuka-svetuka.
Imwe nzira ndeyekusvetuka mushure meseti yega yega yekusimudza uremu kana mamwe maekisesaizi edunhu - sekuwedzera kusvetuka kwemasekonzi makumi matatu kusvika makumi mapfumbamwe pakati pemaseti ekurovedza muviri.
Tambanudza Mushure
Sample Workouts
Kune misiyano yekurovedza muviri. Heano mashoma:
Kusvetuka netsoka mbiri
Uku ndiko kusvetuka chaiko.
Tsoka dzose dziri mbiri dzinosimuka kubva pasi dzichimhara pamwe chete.
Alternate tsoka kusvetuka
Izvi zvinoshandisa nhanho yekusvetuka.
Izvi zvinobvumira kumhara zvakanyanya kune imwe tsoka mushure mekutenderera kwega kwega.
Kumhanya nhanho
Kumhanya kudiki kunosanganisirwa paunenge uchisvetuka.
High step
Kumhanya kuri pakati nepakati nekusimudza ibvi rakakwirira kunowedzera kusimba.
Kusvetuka tambo ndeyekuwedzera kukuru kune yenguva yekudzidziswa kana kuyambuka-yekudzidzira routine iyo inogadzira inoshanda inoshanda-muviri kurovedza muviri kunosanganisira zvese zvemoyo kutsungirira uye. tsandanyama simba .
Kukunda ACL Kukuvara
VIDEO
References
Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump Rope Kudzidzisa: Balance uye Motor Coordination muPreadolescent Soccer Vatambi. Nyaya yemitambo sainzi & mushonga, 14(4), 792-798.
Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Vascular Structure uye Basa muVana neVachiri Kuyaruka: Chii Chinokonzera Kuita Kwenyama, Hutano Hune Hutano HweMuviri Kusimba, uye Kuekisesaiza Kune?. Miganho mune zvevana, 8, 103. doi.org/10.3389/fped.2020.00103
Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Mhedzisiro yetambo kana tambo dzakaremerwa kusvetuka kudzidziswa pamusoro pesimba, kuronga uye kugona muvatambi vevolleyball vechikadzi vachiri kuyaruka. Nyaya yemishonga yemitambo uye kusimba kwemuviri, 51 (2), 211-219.
Van Hooren, B., & Peake, JM (2018). Isu Tinoda Kutonhorera-Kudzika Mushure meKuita Maekisesaizi? Ongororo Inorondedzerwa yePsychophysiological Effects uye Mhedzisiro paKuita, Kukuvara uye Yenguva Yakareba Adaptive Response. Mishonga yemitambo (Auckland, NZ), 48 (7), 1575-1595. doi.org/10.1007/s40279-018-0916-2
by Dr Alex Jimenez Agility & Speed , kugwinya
Kuwedzera calisthenics kuramba kudzidziswa kusimba rekusimba kunopa hutano mabhenefiti senge kushanduka, kuenzanisa, uye kubatana?
Calisthenics Resistance Training
Calisthenics kuramba kudzidziswa hakudi midziyo, inogona kuitwa nenzvimbo shoma, uye inzira yakanaka yekuwana nekukurumidza kupisa.
Ivo chimiro che kupikisa kudzidziswa uchishandisa uremu hwemuviri wako izvo zvakaderera-zvinokanganisa, izvo zvinoita kuti zviwanike kune vanhu veese mazera uye mazinga ekusimba.
Ivo zvinobudirira vanobatsira kuvaka agility, uye hutano hwemoyo, uye kugadzirisa chiyero, kurongeka, uye kuchinjika.
Benefits
Muscle Strength
Nekuti calisthenics inochinjika zviri nyore kune chero nhanho yekusimba, inoda kushoma kana isina michina, uye yakanakira vanotanga uye vane ruzivo vanofarira maekisesaizi inonakidza yakazara-muviri kurovedza muviri uye yakanakisa nzira yekuvaka simba nemhasuru. Tsvagiridzo inotsigira kuti calisthenics kuramba kudzidziswa kunogona kuvandudza simba remhasuru munzira dzakasiyana siyana.
Imwe ongororo yakawana kuti mavhiki masere e-calisthenics haana kungovandudza chimiro uye body mass index/BMI asi anogona kukanganisa simba, kunyangwe nemaekisesaizi asingawanzo kuitwa. (Thomas E, et al., 2017 )
Mukati mefundo, rimwe boka rakaita calisthenics uye rimwe rakachengeta miitiro yenguva dzose yokurovedza.
Vatsvakurudzi vakaona kuti boka rakaita calisthenics rakawedzera kudzokorora kwezviitwa zvisina kubatanidzwa.
Boka rakapfuurira nemiitiro yaro yenguva dzose yerovedzo harina kuvandudza pane zvaraigona kuita pamberi pefundo yamavhiki masere. (Thomas E, et al., 2017 )
Cardiovascular Fitness
Kugara uchitora chikamu mune calisthenic kuramba kudzidziswa kunogona kutungamira kune yakavandudzwa hutano hwemoyo, kusanganisira kuwedzera kutsungirira uye hutano moyo.
Mamwe macalisthenic exercises, senge burpees uye vanokwira makomo, ndiwo mafambiro akasimba anogona kuwedzera kurova kwemoyo uye kutenderera kweropa kubva pakufamba.
Zvishoma nezvishoma uchiita maekisesaizi aya nekukurumidza, tsvakiridzo inoratidza kuti inogona kuwana mabhenefiti emoyo mutsinga kubva panguva kana treadmill ichimhanya. (Bellissimo GF, et al., 2022 - - (Lavie CJ, et al., 2015 )
Kuenzana, Kurongeka, uye Kuchinja-chinja
Mafambiro acho anoda huwandu hwakazara hwekufamba hunotambanudza nekusimbisa tsandanyama, tendon, uye ligaments.
Aya maekisesaizi anogona kubatsira kuderedza njodzi yekukuvara uye kuita kuti zviitwa zvemazuva ese zvive nyore kuita pasina kunyanyisa-kusimba.
Kubatanidza calisthenics kuramba kudzidziswa nguva nenguva kunogona kubatsira kuvandudza chimiro, kuenzanisa, uye kuchinjika, zvichienderana nekuti ndeapi maekisesaizi anokurudzirwa.
Maekisesaizi akaita sekutamba, mapapu, uye squats zvinobatsira kuvandudza kushanduka uye kufamba.
Maekisesaizi akaita senge-gumbo squats uye ruoko-rumwe push-ups anogona kushanda chiyero, kurongeka, uye kugona kwemuviri.
Hutano hwepfungwa
Kuita maekisesaizi, kazhinji, kunozivikanwa kuvandudza manzwiro, kuderedza kushushikana, uye kunatsiridza kugara zvakanaka.
Calisthenic kuramba kudzidziswa kunogona kuve nekuwedzera mhedzisiro pahutano hwepfungwa.
Semuenzaniso, chirango uye kutarisa kunodiwa pakuita mafambiro kunogona kubatsira kuisa pfungwa uye kujeka mupfungwa.
Imwe ongororo yakawana kuti calisthenics inogona kuderedza kuderera kwekuziva uye inogona kubatsira mukudzivirira dementia. (Osuka Y, et al., 2020 )
Imwe ongororo yakawana kuti calisthenics yakabatsira kugara kwepfungwa muvanhu vane zvirwere zvakaita seankylosing spondylitis uye multiple sclerosis. (Taspinar O, et al., 2015 )
Types
Maekisesaizi ehuremu hwemuviri anoshandisa huremu hwemuviri wemunhu sekudzivirira ndiwo hwaro. Mienzaniso yakajairika inosanganisira push-ups, squats, uye mapapu. Mhedziso yemamwe marudzi ezviitwa.
Kudhiraivha
Aya maekisesaizi anotarisa pakudzidzisa tsandanyama dzekudhonza mafambiro, ayo anosanganisira musana, mapendekete, uye maoko.
Mienzaniso inosanganisira kudhonzwa, zvirebvu, uye mitsetse.
Kusundidzira
Aya maekisesaizi anotarisa pakudzidzisa mamhasuru ekusundidzira mafambiro, sechipfuva, mapfudzi, uye triceps.
Mienzaniso inosanganisira dips, push-ups, uye handstand push-ups.
moyo
Core maekisesaizi anotarisa pakudzidzisa iyo tsandanyama dzedumbu nedzezasi , izvo zvine basa rekuchengetedza kugadzikana uye kuenzanisa.
Mienzaniso yezvidzidzo zvepakati zvinosanganisira mapuranga, sit-ups, uye gumbo rinosimudza.
Gumbo Rimwechete
Kudzidzira kwegumbo rimwe chete kunonangana nekudzidzisa gumbo rimwe panguva.
Izvi zvinonangana nemhasuru dzemakumbo, mahudyu, nepakati.
Mienzaniso yemitambo yegumbo rimwe chete inosanganisira squats yegumbo rimwe chete, mapapu, uye nhanho-ups.
Plyometric
Calisthenics kuramba kudzidziswa inotarisa pane ane simba anoputika mafambiro.
Plyometric exercises inonetsa mamhasuru kushanda nekukurumidza uye nesimba.
Mienzaniso inosanganisira jump squats, clap push-ups, uye kusvetuka kwebhokisi.
kutanga
Tanga nekuita chokwadi chekuti calisthenics isarudzo yakakodzera yekurovedza muviri, kunyanya kana iwe uri wekutanga kana uine mamiriro ezvehutano agara aripo.
Kana wacheneswa kuita maekisesaizi tanga nemafambiro akajairwa anogona kuitwa nefomu chairo.
Mapushups, bodyweight squats, mapuranga, mapapu, uye mamwe mafambisirwo ekutanga inzvimbo yakanaka yekutanga.
Ita shuwa yekudziya nekureruka uye nyore mafambiro anotevedzera mafambisirwo ekurovedza muviri.
Vavarira kushanda nhengo yega yega yemuviri panguva yekurovedza muviri.
Edza kanenge kaviri pasvondo.
Inokurudzirwa kuparadzanisa maitiro ekufambisa.
Reps inogona kuverengerwa kana kuseta timer yekuchinja maekisesaizi miniti yega yega. Izvi zvinonzi EMOM-maitiro kana miniti yega yega paminiti.
Sarudza maekisesaizi mana kusvika mashanu anonangana nenzvimbo dzakasiyana siyana.
Semuyenzaniso, sit-ups inogona kuitirwa musimboti, mapapu e glutes uye zvidya, mapuranga anogona kuitirwa mapendekete nepakati, uye kusvetuka jacks kana kusvetuka tambo yemoyo. .
Calisthenic kuramba kudzidziswa iri nyore kuchinjika uye inogona kugadziridzwa kune yemunhu zvinodiwa.
Core Strength
VIDEO
References
Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., ... & Palma, A. (2017). Mhedzisiro yecalisthenics kudzidzisa kupindira pane kumira, simba, uye kuumbwa kwemuviri. Isokinetics uye kurovedza sainzi, 25(3), 215-222.
Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Iyo Acute Physiological uye Perceptual Responses Pakati peBodyweight uye Treadmill Inomhanya Yakakwira-Intensity Interval Exercises. Frontiers mu physiology, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Mhando dzeMaekisesaizi uye Njodzi yeKukudziridza Kudzikira Kwekuziva muVakadzi Vakura: Chidzidzo Chinotarisirwa. Chinyorwa chechirwere cheAlzheimer: JAD, 77 (4), 1733-1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Psychological mhedzisiro ye calisthenic maekisesaizi pane neuroinflammatory uye rheumatic zvirwere. Zeitschrift fur Rheumatologie, 74(8), 722–727. doi.org/10.1007/s00393-015-1570-9
Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Chechi, TS, Milani, RV, & Blair, SN (2015). Mhedzisiro Yekumhanya paChirwere Chisingaperi uye Mwoyo uye Yese-Chikonzero Kufa. Mayo Clinic Proceedings, 90 (11), 1541-1552. doi.org/10.1016/j.mayocp.2015.08.001
by Dr Alex Jimenez Agility & Speed , Kufamba & Kuchinja
Range yekufamba - ROM inoyera kufamba kwakatenderedza mubatanidzwa kana chikamu chemuviri. Pakutambanudza kana kufambisa dzimwe nhengo dzemuviri, semhasuru kana majoini, huwandu hwekufamba ndiko kuti hunogona kufamba sei. Vanhu vane huwandu hushoma hwekufamba havagone kufambisa imwe nhengo yemuviri kana majoini kuburikidza neyakajairwa huwandu hwayo. Zviyero zvakasiyana kune wese munhu, asi kune mitsara iyo vanhu vanofanirwa kukwanisa kuwana kuti iite basa chairo. Iyo Injury Medical Chiropractic uye Functional Medicine Team inogona kugadzirisa nyaya / matambudziko neROM kuburikidza nehurongwa hwekurapa hwemunhu kudzikisa zviratidzo uye kudzoreredza kufamba uye kuchinjika. .
Kuvandudza Range Yekufamba
Majoini anodarika mazana maviri nemakumi mashanu emumuviri anofamba kubva pakuwedzera kuenda kuchinjika uye ndiwo ane chekuita nekufamba kwese kwemuviri. Izvi zvinosanganisira zvitsitsinho, mahudyu, magokora, mabvi, nemapendekete. Kusimba muhudyu nemakumbo kunogona kuderedza ROM kana uchisimudza chinhu, zvichidzikamisa kugona kwemhasuru. Fomu uye simba rinogona kuve rishoma uye rinotambura kubva kune isina kukwana ROM. Kana chimiro uye chimiro zvakakanganiswa, kurwadziwa uye kukuvara zvinogona kuitika. Pane zvikonzero zvakawanda nei izvi zvichiitika, kusanganisira:
Dzakasimba uye dzakaoma tsandanyama.
Kuedza kushandisa mamhasuru aya kunogona kukuvadza mamiriro acho, kudzikamisa ROM zvakare.
A shoma ROM kumashure, mutsipa, kana mapfudzi anogona kunge ari nekuda kwekuti muviri uri kunze kwekurongeka kwechisikigo.
Kudzokorora kufamba, kukuvara, uye kupfeka kwemazuva ese uye kubvaruka zvinogona kushandura kurongeka kwakaringana uye kudzikamisa kufamba.
Kuzvimba uye kuzvimba kumativi majoini.
Marwadzo zviratidzo zviri kukonzera mafambiro nyaya.
Joint disorders.
Zviratidzo izvi zvinogona kubva:
Kukuvara
zvirwere
Mamiriro ezvinhu akaita seArthritis, uropi, tsinga, uye / kana kusagadzikana kwemhasuru.
Kudzikisira kwakapfava kusvika pakati nepakati kunogona kukonzerwa nemararamiro ekugara kana kusaita basa remuviri rakakwana.
Kurarama Kwezuva Nezuva
Kudzikira kwekufamba uye kusafamba zvakanaka kunogona kutadzisa muviri kusimudza zvinhu, kuita basa rekuita, uye mabasa epamba. Kugona kwemuviri kune hutano ndiko kunosarudza kuchembera kwakazvimirira uye basa rakakwana.
Kudzorera hutano hwakanaka hwekufamba kunogona kuvandudza kushanda kwemuviri panguva yebasa, kumba, uye mitambo.
Iyo yakagadziridzwa yekufamba inobvumira mhasuru dzakakanganisika kuti dzishande kwenguva yakareba, kuvaka simba uye kuderedza kushushikana.
Tsandanyama yakasimba inokwanisa kubata zvakanaka kuburikidza nezvikamu zvakakura inodzivirira uye inoderedza njodzi yekukuvara.
Chiropractic Restoration
Chiropractic kuchengetedza inogona kugadzirisa muviri uye kuvandudza mararamiro ekufamba kusvika kumazinga akakwana.
Kurapa uye Percussive Massage
Massage therapy inosunungura kusimba, kuchengetedza tsandanyama, uye kuwedzera kutenderera.
Izvi zvinogadzirira muviri chiropractic kugadzirisa uye kupera kwemusana.
Decompression uye Adjustments
Kwete-kuvhiya michina kudzvinyirira inogadzirisa muviri kuti ugone kuchinjika.
Chiropractic kugadziridza kuchagadzirisa chero misalignments, kudzorera kushanduka uye kufamba.
zviitwa
A chiropractor achapa muviri kurapa-mhando maekisesaizi uye anotambanudza kubatanidza majoini.
Maekisesaizi anotarisirwa uye kutambanudza kuchabatsira kuchengetedza zvigadziriso uye kusimbisa muviri kudzivirira ROM kuwedzera uye kukuvara kweramangwana.
Zvakavanzika Zvehutano Hwakakwana
VIDEO
References
Behm, David G et al. "Acute mhedzisiro yemhasuru inotambanuka pakuita kwemuviri, huwandu hwekufamba, uye chiitiko chekukuvara muvanhu vane hutano vanoshanda: ongororo yakarongeka." Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, LB et al. "Manual therapy yekutarisira marwadzo uye zvishoma zvishoma zvekufamba muzvidzidzo zvine zviratidzo nezviratidzo zvechirwere che temporomandibular: kuongorora kwakarongeka kwemiedzo yakarongeka." Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
Fishman, Loren M. "Yoga uye Bone Health." Orthopedic Nursing vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
Lea, RD, naJJ Gerhardt. "Range-of-kufamba kuyerwa." The Journal of Bone uye majoini kuvhiyiwa. American Vhoriyamu vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, nevamwe. "Hukama pakati peKutambanudza Typology uye Kutambanudza Nguva: Mhedzisiro paRange Yekufamba." International Journal yemishonga yemitambo vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
by Dr Alex Jimenez Agility & Speed , Spine Care
Misungo yepakati pemuviri inoshandiswa kugadzikana, kudzikamisa, kusimudza, kusunda, kudhonza, uye kufamba. Kubatanidza mhasuru dzepakati kunoreva kubhuroka nekusimbisa mhasuru dzemudumbu, dzinosanganisira latissimus dorsi/lats, tsandanyama dzemukati , gluteus maximus/glutes, uye trapezius/traps. Kana uchinge wabatanidzwa, mhasuru dzehunde dzinobatsira kuchengetedza musana, kutsigira musana uye pelvis mukugara nekuzorora munzvimbo uye panguva yekufamba kwakasimba, uye kubatsira kudzivirira kukuvara.
Kuita The Core
Kuti vazive maitiro ekuita musimboti, vanhu vanofanirwa kunzwisisa kuti chii chinonzi musimboti. Misungo inonyanya kukosha yekubatanidza nheyo inosanganisira: Iyi mhasuru inobatanidzwa nguva dzose apo muviri unofema uye uchifema, mukutonga kwemaitiro, uye kana uchishandisa imba yekugezera, inotanga nekumisa maitiro.
Rectus Abdominis
Iyo rectus abdominis tsandanyama inokonzeresa iyo matanhatu-pack.
Imhasuru refu, yakati sandara inotangira pabhonzo repa pubic kusvika pambabvu yechitanhatu neyechinomwe.
Iyo rectus abdominis inonyanya kuita basa rekupeta musana.
External Obliques
Aya ndiwo mamhasuru ari kumativi ese erectus abdominis.
Izvo zvekunze obliques bvumira torso kumonyoroka, kukotama nedivi, kuchinjisa musana, uye kudzvanya dumbu.
Internal Obliques
Zvisungo zvemukati zvinorara pasi pekunze kwekunze.
Vanoshanda pamwe nekunze obliques mumabasa akafanana.
Transverse Abdominis
Iyi ndiyo yakadzika mhasuru mudumbu.
Inoputira zvachose torso uye inotambanudza kubva pambabvu kusvika pachiuno.
Iyo transverse abdominis haina basa rekufamba kwemusana kana chiuno asi kudzikamisa musana, kumanikidza nhengo, uye kutsigira madziro edumbu.
latissimus dorsi
Inowanzozivikanwa sema lats, mamhasuru aya anomhanya nemativi ese emuzongoza kubva pazasi pemapendekete kusvika pachiuno.
Iyo lats inobatsira kudzikamisa musana, kunyanya kana uchiwedzera mapendekete.
Zvinobatsirawo pakukwanisa kwemuviri kana uchimonyoroka kubva kune rumwe rutivi kuenda kune rumwe.
Erector Spinae
Iyo erector spinae mhasuru dziri parutivi rumwe norumwe rwemusana uye dzinodzika pasi kumashure.
Idzi mhasuru dzine basa rekuwedzera nekutenderedza kumashure nekudivi-ku-kudivi mafambiro.
Aya anonzi postural muscle uye anenge achishanda nguva dzose.
Zvausingafanirwe Kuita
Vanhu vanodzidza kubva mukukanganisa, izvo zvinogona kuita kuti kudzidza kubata musimboti kuve nyore nekunzwisisa zvekusaita. Mienzaniso yakajairika yekutadza kana kusaita musimboti nemazvo.
Musana unodonha paunogara pasi - muviri wepamusoro hauna simba uye kugadzikana.
Pakukotama, dumbu rinowedzera kunze.
Kuzununguka kana kuzembera kure kune rumwe rutivi kana uchifamba - kushayikwa kwesimba rezasi remuviri kunokonzera kuenzanisa uye kugadzikana matambudziko.
Dumbu rezasi uye kumashure zviripo nekusagadzikana uye zviratidzo zvinorwadza.
kudzidza
Kuita musimboti kunoderedza mukana wekuchengetedza kukuvara kumba, kubasa, kana kurovedza muviri uye kunogona kubatsira nekurwadziwa kusingaperi. Inogadzira musculature yakagadzikana yakatenderedza musana iyo inochengetedza vertebrae kubva pane-kuchinjika, kuwedzera-kuwedzera, uye kukotama zvakanyanya kune rimwe divi. Kubatanidza mhasuru dzepakati kunogona kureva zvinhu zvakasiyana, zvichienderana nezviri kuedza kuwanikwa.
Semuenzaniso, kana uchiita basa rekupeta, tsandanyama dzinodiwa, uye kurongeka kwadzinoita kunosiyana nekuyedza kuchengetedza kuenzanisa wakamira negumbo rimwe. Misumbu inobatanidzwa ichasiyana mukufamba kwavo zvichienderana nekuti munhu ari:
Kuedza kufambisa musana kana kudzikamisa.
Kusunda kana kudhonza huremu.
Kumira, kugara, kana kurara pasi.
Kune yakasimba uye inoshanda musimboti, chinangwa ndechekukwanisa kuita musimboti mune chero mamiriro ezvinhu. Kubatanidza musimboti kunogona kuve kwakaoma, asi nekudzidziswa uye kudzidzira, muviri unosimba. Dzidzira kuita musimboti mumabasa ezuva nezuva anosanganisira.
Kusunga iyo musimboti wakamira, wakagara panzvimbo yekushandira kana dhesiki, uye uchifamba.
Zviitiko zvezuva nezuva, sekutsvaga chimwe chinhu kubva pasherufu yakakwirira, kutenga girosari, uye kutora masitepisi.
Injury Medical Chiropractic uye Functional Medicine Clinic inogona kugadzira chirongwa chemunhu kugadzirisa nyaya dzemusculoskeletal, kudzidziswa kwepakati, kwakanangwa kurovedza muviri, kutambanudza, chikafu, masaja, uye kugadzirisa kuti muviri uve neutano hwakakwana uye kuchengetedza hutano.
The Non-Kuvhiya Solution
VIDEO
References
Eickmeyer, Sarah M. "Anatomy uye Physiology yePelvic Floor." Physical Medicine uye makiriniki ekuvandudza eNorth America vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003
Lawson, Samantha, uye Ashley Sacks. "Pelvic Floor Physical Therapy uye Women's Health Promotion." Journal of Midwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736
Seaman, Austin P et al. "Kuvaka Nzvimbo Yehutano hweAbdominal Core: Kukosha kweHolistic Multidisciplinary Approach." Chinyorwa chekuvhiya kwegastrointestinal: chinyorwa chepamutemo cheSosaiti yekuvhiya yeAlimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5
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Weis, Carol Ann, nevamwe. "Chiropractic Care for Adults With Pregnancy-Related Low Back, Pelvic Girdle Pain, kana Combination Pain: Ongororo Yakarongeka." Chinyorwa cheManipulative uye physiological Therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005
Zachovajeviene, B et al. "Mhedziso yediaphragm uye dumbu rekudzidzira tsandanyama pasimba repelvic pasi uye kutsungirira: mhedzisiro yeinongoitika muyedzo." Scientific Reports vol. 9,1 19192. 16 Zvita 2019, doi:10.1038/s41598-019-55724-4
by Dr Alex Jimenez Agility & Speed , Simba & Simba
Makomo uye trail bhasikoro inzira inonakidza yekurovedza muviri. Kukwira bhasikoro kunoda muviri wese / musimboti simba, simba rinoputika, kuenzanisa, kutsungirira, uye kugona kufambisa bhasikoro, kuvaka kumhanya, uye kutora mabumps nenzvimbo. Asi zvakare zvinoreva kuti mamwe mamhasuru anowedzera kushandiswa, zvichikonzera kuwandisa kwemuviri izvo zvinogona kutungamira kumatambudziko emusculoskeletal uye mamiriro. Simba, moyo, uye kuyambuka-kukodzera zvinogona kubatsira kudzidziswa kukwira bhasikoro kwekuvandudza mashandiro, zvakachengeteka uye zvakanyanya kuvimba kutasva, nekudzivirira kukuvara.
Kudzidziswa Kwemabhasikoro Makomo
Mamwe mabhenefiti ekudzidziswa ndeaya:
Kuwedzera kusimba kwemapfupa.
Kuvandudza hutano hwekubatana.
Kugadzirisa kusaenzana uye chimiro chisina kunaka.
Kuonda.
Kuchembera musuru kurasikirwa kudzivirira.
Kuchengeta chimiro chemuviri chakanangana nebhasikoro kunoda simba guru rekuita mafambiro kana uchifambisa muviri kumashure uye mberi, kudivi nedivi, uye kusundira kumusoro nekudzika apo zvipingamupinyi zvakasiyana zvinobuda. Chinangwa chemaekisesaizi ndechekushanda nhengo dzemuviri dzakasiyana panguva imwe chete uye diagonally, semafambiro anoshandiswa pabhasikoro.
General Overview yeGomo Biking Training
Vaka simba -Tarisa iyo quads, hamstrings, uye mhasuru dzemudumbu kuti dzive nesimba pedaling sitiroko.Wedzera kutsungirira -Dzivisa kuneta nekukurumidza nekuda kwemakumbo asina simba uye kuita aerobic.Kuvandudza unyanzvi hwebhasikoro remakomo -Famba nekukurumidza uye zvakanyanya nekuvandudza kubata bhasikoro uye hunyanzvi hwekuita.
Vhiki Yekudzidzisa Muenzaniso
Nharaunda inotaridza kusimba, asi misimboti imwechete inoshanda pakudzidziswa kuchovha bhasikoro semimwe mitambo yekushingirira. Heino muenzaniso wekudzidziswa kune anotanga anogona kugadziriswa kune zvinodiwa nemutasvi:
Muvhuro
Kutambanudza uye kudzidzisa mhasuru kuti uzorore kudzivirira kuoma kana kukwenya panguva yekutasva.
Chipiri
Beginner zvikomo zvikomo trail ride.
Zvikomo zvakaenzana ne HIIT kudzidziswa .
Dzorera pamafurati nekudzika.
Chitatu
Chiedza, rwendo rupfupi.
Tarisa pamatekinoroji ekufambisa uye / kana kurovera makona.
China
Kufamba-famba kwepakati-kureba pane sandara kuenda kuzvikomo.
Chengetedza kumhanya kwekukurukurirana uye unakirwe nemakwara.
Chishanu
Recovery day.
Kutambanudza, kukwiza, uye kupupuma furo.
Mugovera
Kufamba kwenguva refu.
Enda panhanho yekukurukurirana uye unakirwe.
Usarega maitiro achikundikana kana muviri watanga kuneta.
Svondo
Kufamba kwepakati-kureba.
Enda nenhanho yekukurukurirana.
Basic Unyanzvi
Kudzidzira unyanzvi hwokugadzira huchagadzirira kutanga vatyairi vemakomo kuti ubudirire. Heano mashoma mashoma ehunyanzvi ekutanga:
Cornering
pakufamba singletrack zvinoreva kuita majana akasimba.
Cornering hunyanzvi hwakakosha husingafaniri kumbomira kudzidzira uye kuvandudzwa.
Cornering Drills
Sarudza kona panzira yemunharaunda uye wokwira nayo kusvika wagona.
Tarisa pakukwira zvakanaka kuburikidza nekona, uye kumhanya kunoburitsa.
Sezvo chivimbo chichivaka mumakona, ita zvakafanana kune rumwe rutivi.
Nyora kunze
Tasva uchienda kumucheto kwekunze kana wava kusvika pakona.
Tanga kutendeuka pamberi penzvimbo yakapinza yekona.
Namatira kune iri kure nechekunze kwekona kana uchikwira kunze kwekona.
Brake Pamberi Pekona
Mabhureki ari mukona anogona kuita kuti matai asvedzeke asingadzoreki, zvichikonzera tsaona yekutsvedza-uye-kudonha.
Tarisa kuburikidza nekutendeuka sezvo bhasikoro rinotevera apo maziso anotarisa.
Usatarise vhiri remberi, izvo zvinogona kukonzera tsaona yekudonha kana kubhururuka.
Pakupedzisira, vatasvi vanogona kubata nzira iyi, asi yakanyanyisa kune vanotanga.
Smooth Ride
Vatangi vekutanga vanogona kushamiswa kuti ingani mabhasikoro emunzvimbo anogona kukwira nekupfuura. Mazuva ano kumiswa kwebhasikoro remakomo uye masisitimu ematai anogona kuzvibata. Nekudaro, kushandisa nzira chaiyo kwakakosha kuti upfuure kana kutenderedza zvipingamupinyi uye kudzivirira kubondera.
Gara uchiziva zvakakupoteredza.
Chengetedza muviri wakasununguka paunosvika kune zvipingamupinyi.
Sarudza nzira yekukunda chipingamupinyi - kukwira pamusoro, pop / simudza mavhiri, kusvetuka, kana kuchovha uchitenderera.
Ramba uine chivimbo.
Paunenge uchikwira pamusoro pechipingamupinyi, chengetedza chiyero chakafanana pamakumbo uye chengetedza matako zvishoma kubva pachigaro.
Chengetedza maoko nemakumbo zvakasununguka uye rega muviri utore kuvhunduka kwechipingamupinyi.
Vimba nekumisa uye matai.
Ita shuwa kuti kumhanya kwakakwana kunogadzirwa kuti uende pamusoro payo uye kuti haimise bhasikoro nekukonzera kudonha.
Dzimwe nzvimbo dzakashata dzenzira dzinogona kuda simba rakawedzerwa kubata bhasikoro.
brake
Hapana chikonzero chekusvina zvibato zvebhureki nesimba rakanyanyisa.
Kunyanya mabhureki, kunyanya kumberi, kungango tungamira kufiripi kana kubondera.
Mabhureki anoitwa kuti amire nesimba shoma.
Vatangi vekutanga vanokurudzirwa kudzidza kushandisa mwenje wekubata kana braking.
Kuvandudzwa kunozotevera nechikamu chega chega chekutasva.
hwaro
VIDEO
References
Arriel, Rhaí André, et al. "Iyezvino Maonero eMuchinjikwa-Nyika Makomo Biking: Physiological uye Mechanical Aspects, Evolution yeBhasi, Tsaona, uye Kukuvara." International Journal of Environment research and Public Health vol. 19,19 12552. 1 Gumiguru 2022, doi:10.3390/ijerph191912552
Inoue, Allan, nevamwe. "Migumisiro yeSprint inopesana neHigh-Intensity Aerobic Interval Training paCross-Country Mountain Biking Performance: Muedzo Unodzorwa Wakasununguka." PloS rimwe vol. 11,1 e0145298. 20 Ndira 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, uye Ronald P Pfeiffer. "Kukuvara kwekukwira bhasikoro: chiitiko." Mushonga wemitambo (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, JM, uye M Zabala. "Kuchovha Mugwagwa uye Kukwira Mabhasikoro Kunogadzira Zvigadziriso paSpine uye Hamstring Extensibility." International Journal yemishonga yemitambo vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. "Nutrition for adventure racing." Mushonga wemitambo (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
