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 , vatambi
Munda hockey ndeimwe yemitambo yechikwata chekare pasi rose, inotangira panguva yekare yechiGiriki. Iyo inozivikanwawo seimwe yemitambo yekare yekoreji muAmerica. Mutambo wekuti zvikwata zvinoumbwa nevatambi gumi nemumwe chete, kusanganisira mubati wepagedhi mumwe chete, vanoungana munhandare voshandisa zvimiti zvehockey kurovera bhora mumambure kuti vawane zvibodzwa. Iye anokunda anosarudzwa nemunhu ane mapoinzi akawanda pakupera kwemutambo. Mutambo uyu unoda yakakwira aerobic uye anaerobic fitness kupa kutsungirira, simba rekuisa, kuteya, kupasa, uye kurova bhora, kusunda uye kupuruzira bhora, uye kumhanyisa/kumhanya nekugona. Pano isu tinotarisa zvakakosha zvekusimba zvikamu uye chiropractic kuchengetedza mabhenefiti.
Munda Hockey
Aerobic Fitness
Vatambi veHockey yemumunda vanofanirwa kuve nemazinga akakwirira ekutsungirira kuita. Mutambo uyu une 2 35 - maminetsi mahafu, nekuzorora kwemaminetsi gumi, pamwe nekumira. Uku kushandiswa kusingachinji kwesimba uye kusimba kwetsandanyama kunoda moyo wemwoyo kuti upe oxygen kuburikidza neropa.
A conditioning Workout inofanira kusanganisira kureba-kure uye nguva yekudzidziswa .
Kumhanya daro refu kana kuchovha bhasikoro inzira yakanaka yekuvaka kutsungirira kumhanya uchidzoka nekudzoka mumunda.
Kuchengeta maekisesaizi achinakidza, chinjana pakati pechinhambwe chakareba nepakati.
Simba neSimba
Vatambi vanofanirwa kuve vakasimba munyama kuti vagone kuburikidza nemupikisi, kutyaira bhora, kana kusundira bhora kunze kubva pachitanda chemumwe mutambi. Kubatanidza zviitwa zvinosimbisa muviri wese zvichabatsira.
Kushanda kwehuremu hwemuviri kuchashanda kana iwe usingakwanise kuwana gym kana masimbi.
Squats, glute mabhiriji, uye mapapu anogona kubatsira kuvaka muviri wakadzika wakasimba.
Mapush-ups uye tricep dips akanakira muviri wepamusoro.
Kukuvara kwepasi kwemuviri kunowanzoitika. Ngozi inogona kuderedzwa ne50% kuburikidza nekugara uchitora chikamu muchirongwa chekudzidzisa simba ne kushorwa chikamu, senge neuromuscular training .
Agility
Iko kugona kushandura nzira nekukurumidza kwakakosha, sezvo vatambi vanozochinja nzira kanenge ese 5 masekonzi panguva yemutambo.
Vatambi vanofanira kusanganisira nguva yekudzidziswa kuwedzera kukurumidza uye agility.
Common Agility zvibooreso ndezviboorero zvemanera, lateral sprints, uye kukwira zvikomo.
Kubvuma sanduko
Hutano hamstring uye kudzika kumashure kuchinjika kuchengetedza kugadzikana uye kuenzanisa, izvo zvakakoshawo pakudzivirira kukuvara.
Yoga uye nyore kutambanudza kunowedzera kushanduka.
Munda hockey kusimba ndeyekunatsa mafambiro kuti ave otomatiki maitiro.
Chiropractic Benefits
Mushure mekuisa miviri yavo kuburikidza nekudzidziswa kwakasimba, vatambi vanogona kubatsirwa nemitambo yemassage uye chiropractic. Zvikomborero zvinosanganisira:
Kuwedzera Range Motion
Mutambo wacho unoda kuwanda kwekufamba. Nzvimbo isina kurongeka semusana uye mahudyu inokonzera kushaya simba mumasumbu uye tendon pedyo nemajoini zvichiita kuti mutambi atore nzvimbo isina kunaka iyo inogona kutungamirira kune zvakasiyana-siyana neuromusculoskeletal nyaya uye kukuvara. Chiropractic reset uye kugadzirisa zvakare kuchengetedza kushanduka kwemuviri, kuzorora kwemhasuru, kutenderera kwakanaka uye kusimbisa nzvimbo dzinokonzera kushaya simba.
Kuwedzera Kuenzana uye Kurongeka
Kuenzanisa uye kurongeka kwakakosha sezvo vatambi vanomhanya, kushandura, kumonyoroka, uye kutendeuka. Maziso nenzeve ndizvo zvinonyanya kuenzana zvikamu, asi hurongwa hwetsinga hunoita basa. Chiropractic spinal alignment inowedzera basa retsinga rekutumira masaini kune yese yemuviri.
Inomhanyisa Kupora Kubva Mukukuvadzwa
Chiropractic inobatsira kuporesa kukuvara nekukurumidza nekuti zvinwiwa uye zvinovaka muviri zvinoburitswa mushure mekugadzirisa zvinoenda kune kukuvara kunokurumidza kuporesa. Chiropractic inopwanya mavanga mavanga uye inokonzeresa mapoinzi ekuvakazve iro simba uye simba pasina njodzi yekuwedzera kana kuwedzera kukuvara.
Chiropractic kuchengetedza ichavandudza kuti iyo yepakati tsinga system inotaurirana sei nemuviri wese.
simba Training
VIDEO
References
Espí-López, Gemma V et al. "Mhedzisiro yekurapa kwemanyorerwo inopesana neproprioceptive neuromuscular facilitation mukusimba kwesimba, kufamba uye kuchinjika munhandare yehockey vatambi. Muedzo unodzorwa zvisina mwero. " Physical therapy in sports: official journal of the Association of Chartered Physiotherapists mu Sports Medicine vol. 32 (2018): 173-179. doi:10.1016/j.ptsp.2018.04.017
Krzykała, M et al. "Hockey yemumunda inowedzera morphofunctional asymmetry here? Chidzidzo chekutyaira. " Homo : internationale Zeitschrift fur die vergleichende Forschung am Menschen vol. 69,1-2 (2018): 43-49. doi:10.1016/j.jchb.2018.03.003
Reilly, T, uye A Borrie. "Physiology inoshandiswa kune hockey yemumunda." Mushonga wemitambo (Auckland, NZ) vol. 14,1 (1992): 10-26. doi:10.2165/00007256-199214010-00002
Tapsell, Liam C et al. "Kutendeseka uye Kuvimbika kweMunda Hockey-Yakananga Dribbling Yekumhanyisa Muedzo." Journal of simba uye conditioning research vol. 36,6 (2022): 1720-1725. doi:10.1519/JSC.0000000000003700
by Dr Alex Jimenez Agility & Speed , vatambi
Tafura tennis mutambo unogona kutamba nevanhu veese mazera uye kugona. Iyo diki diki uye yakaderedzwa kufamba inoita kuti iwanike. Zvave zvemuviri zvakanyanya, nevatambi vehunyanzvi vachiita kusimba chikamu chakakosha chekudzidziswa kwavo. Nekudaro, pamatanho ese, inopa kuita kwepakati-kusimba, izvo zvakanakira moyo, pfungwa, uye muviri. Rereational tafura tennis yakawanikwa kuwedzera kutarisisa, kukurudzira kushanda kwehuropi, kubatsira kukudziridza hunyanzvi hwekufunga uye kurongeka kwemaoko nemaoko, uye kupa aerobic kurovedza muviri uye kushamwaridzana.
Table Tennis
Iyo setup nemitemo yakafanana ne tenesi uye inogona kuridzwa yega kana mumaviri. Hunyanzvi hunodiwa kukudziridza kudzidza kurova nekudzora bhora nguva dzose. Tafura tennis inogona kuve yakaoma, ine akasiyana mapfuti, spins, uye masitaera, asi iyo hunyanzvi hwehwaro zvinodiwa zvinosanganisira:
Yakakodzera Footwork
Kunyange zvazvo muviri usingafambi kure zvakadaro, tsoka kwakakosha nekukasira kufamba kunoitwa munguva pfupi.
Maitiro ekutanga tsoka anosanganisira kukurumidza kushandura mafambiro, chiyero, uye uremu kugovera.
kushumira
Kushumira kwekutanga kunodiwa kuti pfungwa yacho ienderere mberi.
Kune akawanda marudzi ebasa mutafura tennis, asi iwo makuru ndiwo forehand uye backhand vanoshumira .
Forehand uye Backhand Strokes
Mhando dzakasiyana dzesitiroko dzinogona kushandiswa, asi forehand uye backhand sitiroko ndiyo yakajairika.
Kudzidza kuti muviri unoita sei uye unopindura pakuzununguka, nzvimbo yekubatana uye kutevera-kuburikidza nesitiroko imwe neimwe yakakosha kuti uwane zvakanyanya kubva pane imwe neimwe sitiroko.
Speed and Agility
Tafura tennis mutambo wemhasuru unomhanya unoshandisa kukurumidza kuputika kwesimba uye simba rinoputika.
Varairidzi nevatambi vanoshandisa musanganiswa weiyo hybrid, yakakwirira-kusimba, uye inoshanda kudzidziswa kugadzirisa muviri.
Kudzidzira kwepamusoro-soro kunosanganisira mafambiro anoputika, senge squat kusvetuka, kuita kuti tsandanyama uye anaerobic chikumbaridzo
Ruoko-ziso kubatana
Kutamba kunonatsiridza hunyanzvi hwekubatanidza maziso nemaoko uye kunomutsa pfungwa dzakasvinura uye kuisa pfungwa pachinhu chimwe.
Izvi zvakanakira kurodza yakazara reflexes.
Health Benefits
Tafura tennis inopa hutano hwakati zvinobatsira izvo zvinosanganisira:
Iwo mutambo wekushamwaridzana unopa nzira inonakidza yekupedza nguva nemhuri uye neshamwari.
Dambudziko rose rekukuvara rakaderera. Nyore pamhasuru nemajoini.
Inowedzera simba.
Inovandudza kuenzanisa.
Inovandudza reflexes.
Inopisa macalorie.
Inochengeta uropi hwakapinza.
Kunoderedza kushushikana.
Table Tennis
VIDEO
References
Biernat, Elżbieta, et al. "Ziso paBhora: Tafura Tennis sePro-Health Fomu yeKutandara-Nguva Yekuita Kwemuviri." International Journal of Environment research and Public Health vol. 15,4 738. 12 Kubvumbi 2018, doi:10.3390/ijerph15040738
Picabea, Jon Mikel, nevamwe. "Muviri Wekusimba Kurongeka kweNational Category Tafura Tennis Vatambi: Zvinoreva kune Hutano uye Kuita." International Journal of Environment research and Public Health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362
Pilis, Karol, nevamwe. "Kuumbwa kwemuviri uye kudya kwevatambi vechikadzi." Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074
Zagatto, Alessandro Moura, et al. "Kuda kwakasimba uye chimiro chemuviri chevatambi vetafura tennis. Ongororo yezvidzidzo. " Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957
Zhu, Ke, uye Lina Xu. "Ongororo pamusoro peKupesvedzera kweTable Tennis Elective Course paUtano hweVadzidzi veKoreji." Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
by Dr Alex Jimenez Agility & Speed
Agility ndiko kugona kukurumidzira, kudzikisira, kudzikamisa, uye nekukurumidza kuchinja mafambiro nechimiro chakakodzera uye chimiro. Wese munhu, vatambi nevasiri vatambi, shandisa agility mazuva ese . Izvi zvinogona kufambisa zvinhu panguva yekumhanya, kufambisa-shanduka kana zvinzvimbo paunenge uchifamba nemhomho yevanhu, uchisvika pasherufu yepamusoro, kana kutakura zvinhu kumusoro. Aya maitiro anodzorwa anoda kuenzana kwekubatana, kumhanya, simba, uye simba. Injury Medical Chiropractic uye Functional Medicine Clinic inogona kupa agility kusimudzira kuburikidza nekugadzirisa, masaja, uye decompression kuzorodza muviri, kusimbisa mhasuru, uye kunatsiridza kutenderera uye nerve basa.
Vanhu vanoda hunyanzvi uye kudzora kuti vaite kune kukurudzira kana kufamba. Agility inoda kurongeka kwemhasuru, kushanda nesimba, uye kubatana pakati pepamusoro nepasi pemuviri. Agility uye nguva yekuita zvinhu zviviri zvehutano neuromusculoskeletal zvinoshanda pamwechete. Agility kusimudzira inogona kuvandudza kugona kwekuziva, kugadzira simba, uye kuita kwemuviri. Agility kusimudzira inovandudza hunyanzvi hwemuviri hwese, kusanganisira:
musaridzwa
Kuramba
Kurongeka
Kudzora Muviri
Cognition
Nguva yekudzorera
Chiropractic Care
Chiropractic inovandudza agility neurologically kuburikidza nekuvandudza kutenderera uye kuyerera kwesimba mutsinga system .
Kurapa Kukuvara uye Kudzivirira
Agility kusimudzira inogona kubatsira nekudzivirira kukuvara, sezvo agility kudzidziswa kunowedzera kutonga, kuenzanisa, uye kuchinjika. Inodzidzisa kuiswa kwemuviri kwakaringana paunenge uchifamba kudzivirira mabvi, mapendekete, uye kudzika kumashure. Inobatsirawo kusimbisa mhasuru uye kuvandudza kusimba kweiyo inobatanidza tishu inovabvumira kupfupisa uye kureba nekukurumidza. Izvi zvinobatsira kudzivirira kukuvara uye kubvisa marwadzo nekuomarara kunoenderana nekunyanya kushandisa tsandanyama.
Kuomarara kunowanzoitika kubva mukunyanya kushandisa tsandanyama.
Kuomarara kunoderedza kushanduka, kuwedzera njodzi yekukuvara uye kukanganisa kufamba uye kugona kwemuviri.
Kuomarara kunogona kutoitika kubva pakuchinja kwemaitiro ezuva nezuva. Chiropractic inodzivirira mamhasuru kubva pakusimuka, kuderedza kuomarara uye kuwedzera huwandu hwako hwekufamba.
Chiropractic inobatsira kusimbisa musculoskeletal system, izvo zvinoita kuti zvive nyore kuchengetedza zvakajairika.
Chiropractic inogona kusimbisa mhasuru nekuita kuti mhasuru fiber iwedzere kunakidza, zvichibatsira kukurumidza kuita nguva.
Isu tinogadzira kudzoreredza uye simba uye kugadzirisa zvirongwa zvekurapa izvo zvakasarudzika kune wega wega . Iyi purogiramu inosanganisira zvinotevera:
Chiropractic kuongorora.
Therapeutic massage.
Rehabilitation exercises.
Kusimbiswa kwemuviri wese. Mamiriro, kufamba, uye dzidzo yekuita yekuvandudza kufamba.
Utano uye zvinovaka muviri zvinokurudzirwa.
Zvirongwa zvedu zvekurapa zvakagadzirirwa kuvandudza ega ega hutano hwemuviri wese uye kuderedza njodzi yekukuvara.
Kuvandudza Balance uye Agility
VIDEO
References
Ali, Kamran, nevamwe. "Kuenzanisa kweComplex Versus Contrast Training paSteroid Hormones uye Kuita Kwemitambo muVatambi Venhabvu." Nyaya yechiropractic mishonga vol. 18,2 (2019): 131-138. doi:10.1016/j.jcm.2018.12.001
Järvinen, Tero AH, et al. "Kukuvara kwetsandanyama: kugadzirisa kupora." Best practice & research. Clinical rheumatology vol. 21,2 (2007): 317-31. doi:10.1016/j.berh.2006.12.004
Lennemann, Lynette M et al. "Pesvedzero yeagility kudzidziswa pane physiological uye cognitive kuita." Journal of simba uye conditioning research vol. 27,12 (2013): 3300-9. doi:10.1519/JSC.0b013e31828ddf06
Miners, Andrew L. "Chiropractic kurapwa uye kukurudzirwa kwekuita kwemitambo: rondedzero yezvinyorwa zvinyorwa." The Journal of the Canadian Chiropractic Association vol. 54,4 (2010): 210-21.
by Dr Alex Jimenez Agility & Speed , vatambi
Mitambo yese inosiyana mukukosha kwehunyanzvi hwakasiyana hwemuviri hunobatsira kumutambo uye kuita kwemunhu. Baseball mutambo chaiwo une kukurumidza, kufamba kunoputika uye kuita-muviri wakazara. Iko kugona kudzokorodza kuita padhuze nepamusoro nhanho nekuzorora kushoma kunodiwa kune baseball vatambi. Kudzidziswa kwebaseball kunosanganisira nzira yemultidimensional inotarisa kumhanya, agility, uye simba nenzira inoenderana nemafambiro uye zvinodiwa zvemutambo. .
Varairidzi vanofanirwa kuongorora izvo zvakasarudzika zvinodikanwa zvemutambo uye kuona nguva inodiwa yekuvandudza imwe neimwe mhando mukati memutambi. Vanofanira kutarisa pane zvinotevera:
Kuvandudza core simba uye trunk kutenderera.
Kuwedzera kugadzikana kwepafudzi uye simba.
Kuvandudza kukurumidza reactive kufamba.
Kuwedzera kuputika.
Kuvandudza kumhanya, kukanda, uye kumhanya kwechiremwaremwa.
gumo kudzivirira.
Baseball training workouts inonangana nekuwedzera kumhanya mhanya, bat kumhanya, kukanda, uye kukanda velocity inopwanya mapoka emhasuru ekuvandudza kuita uku ichideredza njodzi yekukuvara. . Kudzidziswa kunosanganisira yakasanganiswa conditioning inosanganisira:
Rotational Movements
Vatambi vanowanzoshaya simba redumbu kana repakati.
Chimwe chezvinhu zvikuru zvebaseball ndiko kurova nekukanda kunoitwa mukutenderera kwekufamba uye zvinoputika.
Vatambi vanokurudzirwa kuti vadzidzire vachitenderera nemaremu anorema uye nekumhanya kukuru.
Kudzidzira kusimbisa kutenderedza chiuno uye torso nekupikisa, kusanganisira tambo uye pulley michina , dumbbell workouts , uye mushonga bhora workouts , dzinoshanda.
Matumbu emudumbu uye akasiyana-siyana anotenderera ane bhora remushonga anogona kukudziridza yakasimba muscular base munzvimbo ino.
Izvi zvichavandudza simba uye simba munzvimbo yepakati, iyo yakakosha pakuzunungusa bat uye kukanda.
Shoulder uye Rotator Cuff Basa
Kushungurudzika kwakanyanya kunoiswa pajojo repafudzi uye mhasuru dze rotator cuff.
Kukanda kunoitika pajojo remapfudzi uye ndeimwe yemafambiro anokurumidza evanhu.
Kudzokorora kunetseka kunowedzera njodzi yekukuvara.
zviitwa izvo zvinosimbisa anterior uye posterior mapfudzi tsandanyama nenzira yakaenzana inokurudzirwa.Shoulder flexibility inodiwa kubvumira kutenderera kwekunze kana uchikanda nekumhanya kukuru.
Kunyengerera inzvimbo yekukanda uko kukuvara kunonyanya kuitika.Plyometric maekisesaizi epafudzi nepamusoro pemuviri inogona kubatsira nekuputika kwekufamba.
Inoputika Speed
Bhati Yekumhanya
Vatambi vanoda kuwedzerwa kwemuviri wakaderera uye musimboti simba kuvandudza simba mukuswing. Imhasuru dzinoda kudzidziswa kutenderera pamwero wepamusoro.
Hudyu dzakasimba nemhasuru dzemakumbo dzinotanga kuzununguka.
Nzvimbo yepakati inotamisa kumhanya kwekutenderera kune torso.
Maoko anopedzisa kuzungunuka.
Kufambiswa kwakanaka kwesimba kubva kumutumbi wezasi kuenda kumuviri wepamusoro kana kinetic cheni musimboti
Akasimba lats, triceps, uye forearms zvinogonesa kwakaringana bat kukurumidza panguva yekubata bhora.
Forearm uye triceps maekisesaizi , squats, mabhenji ekudhinda, uye kudhonza-ups zvinokurudzirwa.
Kukanda Velocity
Kukanda baseball pavelocity inofamba-yakazara muviri inoda kukura kwemuviri.
Gumbo rakasimba, hudyu, uye mhasuru dzepakati zvinodiwa kuendesa simba kubva pasi, kumusoro kuburikidza nemuviri wepasi, kune torso, uyezve ruoko neruoko kugadzira kukurumidza, kurova bhora kusunungurwa.Weighted kana mushonga bhora maekisesaizi inogona kuvandudza velocity.Izvi zvichavandudza kubudisa simba mumasumbu ekukanda.
Chinangwa ndechekuvaka simba uchishandisa rinorema uyezve rakareruka mutoro wekuvaka ruoko kumhanya, uye kushandisa fomu chaiyo ichavandudza kukanda velocity zvakachengeteka.
Yakakodzera trunk kutenderera panguva yekukoira ruoko uye simba uye kuchinjika kudzidziswa kunofanirwa kusanganisira trunk rotational exercises
Biomechanical Analysis
Kuongorora kwevhidhiyo yemutambi kunosanganisira:
Pitching mechanics
Kurova makanika
Kururamisa kukanganisa
Feedback
Kuongorora mafambiro
Unyanzvi hwepfungwa uye hwepfungwa
Unyanzvi hwepfungwa uye hwepfungwa Vatambi vanofanirwa kutarisana nekutadza kunoenderana uye kuramba uine chivimbo.
Kurova Zvikanganiso
VIDEO
References
Ellenbecker, Todd S, uye Ryoki Aoki. "Nhanho-ne-Nhanho Yekutungamira yekunzwisisa iyo Kinetic Chain Pfungwa mune Yepamusoro Mutambi." Ikozvino wongororo musculoskeletal mushonga vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1
Fleisig, Glenn S et al. "Biomechanical Analysis yeWeighted-Bhora Maekisesaizi eBaseball Pitchers." Sports health vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816
Rhea, Matthew R, uye Derek Bunker. "Baseball-specific conditioning." International Journal of sports physiology and performance vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402
Seroyer, Shane T et al. "Iyo kinetic cheni mukudzika kwepamusoro: inogona kuita basa rekusimudzira mashandiro uye kudzivirira kukuvara." Sports health vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656
by Dr Alex Jimenez Agility & Speed , vatambi
Volleyball mutambo une simba unoda kuti vatambi vamhanye pamakumbo avo. Vatambi vanofanirwa kukurumidza kuchinjika munzvimbo dzakasiyana-siyana, kuita mafambiro nekukurumidza munzira ipi neipi nekukurumidza uye kusvika kubhora. Volleyball simba rekushanda rinotarisa mukusimudzira simba uye kuchengetedza nzvimbo dzakachengeteka kana uchiputika kuburikidza nemitambo. Vatambi vazhinji vanosanganisira kuramba kudzidzira maekisesaizi muzvirongwa zvavo zvekudzidzisa kuwedzera simba uye kuseta hwaro hwakasimba.
Volleyball Simba Kushanda
Mutambo wevolleyball wakatenderedzwa zvakanaka uchabatsira vatambi kusimbisa nekuchengetedza hutano hwakakwana hwemuviri.
Ichi chiitwa chakanakira gluteal simba, hamstring simba, uye kunatsiridza kusvetuka kwakamira.
Zvinokurudzirwa kuita seti nhatu dzegumi reps.
Iyi volleyball Workout inoshanda hamstrings uye glutes.
Inobatsira kuvandudza chiyero uye inowedzera kusvetuka simba.
Zvinokurudzirwa kuita seti nhatu dzegumi reps.
Iyi volleyball simba rekushanda inovaka makumbo uye inodzikamisa zvitsitsinho kuderedza njodzi yekukuvara.
Inobatsirawo nekusvetuka kwegumbo rimwe chete.
Zvinokurudzirwa kuita seti nhatu dzegumi nematanhatu, 16 kuruboshwe - 8 kurudyi.
Iyo dumbbell snatch inobatsira nekusvetuka mechanics 'simba rekusimudzira uye inovandudza kuputika.
Zvinokurudzirwa kuita seti nhatu dzegumi reps.
Ichi chiitwa chinobatsira kudzivirira pfudzi kukuvadzwa .
Varwi gadzira mhasuru dzechipiri dzinosimbisa spiking.Zvinokurudzirwa kuita seti nhatu dzegumi reps.
Imwe inokurudzirwa kurovedza kurovedza muviri inogona kuitwa mushonga bhora kukanda pasi.
Chinhu chacho kukanda bhora remushonga pasi nesimba; bhora rinobhowekana, ribate uye dzokorora.
Zvinokurudzirwa kuita maviri-mana seti ye6-10 reps.
Chimiro chinokurudzirwa chinogona kuitwa nebhandi rekudzivirira.
Chiitwa hachidi nzvimbo yakawanda, saka chinogona kuitwa chero kupi.
Inokurudzirwa kuita maviri-matatu seti ye10-15 reps.
Zvinokurudzirwa kubvunza murairidzi ane hunyanzvi anogona kugadzira chirongwa chakasiyana chekusimbisa muviri kuti kurovedza muviri/kudzidziswa/kushanda kunze kuwedzere kunakidza.
Mutumbi Muumbi
VIDEO
Maitiro eAerobic uye Resistance Training inodyidzana
Muviri unogadzirisa zvakasiyana kune marudzi akasiyana-siyana ekurovedza muviri. Aerobic uye kuramba kudzidzisa imwe neimwe inoudza muviri kuti uchinje nenzira dzakasiyana. Ose ari maviri akakosha pakuumbwa kwemuviri une hutano, uye kana aitwa musanganiswa, anozivikanwa se kudzidziswa panguva imwe chete ma molecular maitiro anobatanidzwa mune aerobic uye kushorwa kugadzirisa zvinogona kukanganisa mumwe nemumwe kana zvisina kurongwa zvakakodzera. Matanho maviri ekudzikisa chero kukanganisa kungava uye kuwedzera aerobic / kuramba mabhenefiti:
udyo
Kudya kwakakwana kweprotein kwakakosha pakugadzirisa tsandanyama kubva pakudzidziswa kwekudzivirira.
Inosimudzira tsandanyama protein synthesis mushure mekudzidziswa panguva imwe chete.
Mushure memitambo yekurovedza muviri, shandisa zvishoma 25g ye yemhando yepamusoro mapuroteni kuwana simba uye hypertrophy kuvandudzwa.
kupora
Paunenge uchiita zvese aerobic uye kuramba kudzidziswa pazuva rimwe chete, kuwedzera kupora nguva pakati pezvikamu.
Simba uye aerobic fitness kuwana zvakaderera kana maviri akaparadzaniswa nemaawa matanhatu kana pasi.
Maawa makumi maviri nemana pakati pezvirongwa ndiyo nguva inokurudzirwa, kunyanya kana yakakosha iri pakutsungirira.
References
Kamera, Donny M et al. "Kudya kweprotein kunowedzera myofibrillar protein synthesis mushure mekurovedza muviri panguva imwe chete." Mushonga nesainzi mumitambo nekurovedza muviri vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390
Cools, Ann M et al. "Kudzivirirwa kwekukuvara kwepfudzi muvatambi vepamusoro: nzira yesainzi." Brazilian magazine yePhysical Therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109
Pereira, Ana et al. "Nzira yekudzidzira simba rinoputika muvatambi vechidiki vevolleyball." Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004
Ramirez-Campillo, Rodrigo et al. "Migumisiro YePlyometric Jump Kudzidzira pane Vertical Jump Height yeVolleyball Vatambi: Ongororo Yakarongeka neMeta-Analysis yeRandomized-Controlled Trial." Nyaya yemitambo sainzi & mushonga vol. 19,3 489-499. 13 Aug. 2020
Seminati, Elena, uye Alberto Enrico Minetti. "Kunyanyisa mukudzidziswa kwevolleyball / kudzidzira: Wongororo pamapfudzi uye kukuvara kwakabatana nemuzongoza." European Journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090
Silva, Ana Filipa et al. "Magumisiro ePlyometric Kudzidziswa muVolleyball Vatambi: Ongororo Yakarongeka." International Journal of Environmental Research and Public Health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960
Villareal, Dennis T et al. "Aerobic kana Resistance Exercise, kana zvese zviri zviviri, muKudya Vakafutisa Vakuru Vakuru." The New England Journal of Medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338
by Dr Alex Jimenez Agility & Speed , Kufamba & Kuchinja
Kutambanudza Zvinokosha: Kutambanudza kunobatsira muviri nekuchengetedza mhasuru dzichichinjika, dzakasimba, dzine hutano, uye dzichikwanisa kuchengetedza kuita kwakakwana kwemuviri. Sezvimwe chero chirango kutambanudza nenzira kwayo kunoda kushandisa fomu rakakodzera, nzira chaiyo, uye kudzidzira nguva dzose. Makona anofanirwa kuve akarurama; muviri unofanirwa kufamba nekumhanya kwayo uye kuchengetedza chimiro chakakodzera. Kutarisisa kunofanirwa kunge kuri kufambisa mubatanidzwa zvishoma sezvinobvira semhasuru/s kutambanudza nekurebesa.
Kutambanudza Zvinokosha
Kutambanudza kunofanirwa kuve chiitiko chezuva nezuva chinoshanduka kuita tsika ine hutano. Iyo mhasuru inoda kugara ichigadziriswa kubva pazuva / husiku kukotama, kumonyoroka, kusvika, kutakura, uye kusimudza basa. Izvi ndezvechokwadi kunyanya kune vanhu vari kubata nekuramba kurwadza, kurwadziwa, marwadzo, uye matambudziko ane yakasimba, kushushikana, uye kushushikana-kunze tsandanyama. Kana muviri ukamanikidzwa, kurova kwemoyo kunowedzera, uye vanhu vanongoda sunga . Kuwedzera mabhenefiti anosanganisira:
Kunyaradza kushushikana.
Kuwedzera kwemhasuru kuyerera kweropa.
Kuwedzera kushanduka kwemuviri.
Inobatsira majoini kufamba kuburikidza nehuwandu hwawo hwakazara hwekufamba.
Inovandudza kushanda mumabasa emuviri.
Inoderedza kuvava, marwadzo, uye marwadzo.
Kudzivirira kukuvara.
Inovandudza chimiro.
Inovandudza kurara.
Inogadzirira muviri kurovedza muviri uye mabasa.
Inovandudza hutano hwepfungwa.
Hunhu hwemunhu kutora nzira yekusapikisa zvishoma, izvo zvinoita kuti muviri unzwe kuchinjika uye wakasununguka. Ichi ndicho chikonzero chakajairika vanhu vanofunga kutambanudza zvisina basa kana kurwadza zvakanyanya kuita. Zvisinei, kutambanudza zvinhu zvakakosha zvinoda kuchengetedzwa sekutambanudza zvisina hanya kana zvisina kunaka kunogona kukanganisa dzimwe tsandanyama nemajoini uye kuwedzera kukuvara / mamiriro.
zvekutevedzera
Kutambanudza zvakachengeteka, zvinokurudzirwa kuita a kudziya kwakakodzera , tambanudza zvishoma nezvishoma, uchishanda mishonga yakarurama uye majoini. Nhungamiro inoita kuti kutambanudza kuve kwakachengeteka, kunoshanda zvakanyanya, uye kuwedzera kuziva kwemuviri.
Dziisa
Kudziya mhasuru kunowedzera kuyerera kweropa.
Kudziya mhasuru usati waita basa rekuita / kurovedza muviri kwakakosha kudzivirira kukuvara uye kuwedzera kushanda.
Kutambanudza mhasuru dzinotonhora kunoita kuti a reflex iyo inodzivirira kuwandisa , zvichikonzera kupfupika uye kuomeswa kwemisungo. Kudziya kwehutano kunofanira kusanganisira light cardio uye dynamic stretches zvemapoka makuru emhasuru.
Dynamic kutambanudza kunosanganisira kufamba kupinda nekubuda munzvimbo kuburikidza nekufamba kwakazara pane kubata kutambanudza kwenguva yakareba.
Dynamic stretches inokurudzirwa kubatwa kwe2-3 seconds kwe4-6 kudzokorora.
Tora Zvishoma
Kutambanudzira nekukasira kunogona kuita kuti muviri ufunge kuti tsandanyama yava kuda kubvaruka kana kukuvara.
Kuti udzivirire mhasuru, inobvumirana, ichidzivirira kubva pakusvika kuzere.
Ichi ndicho chikonzero nzira yakarurama inoda kuonekwa.
Madhigirii akati wandei munzira isiriyo anogona kureva mutsauko pakati pehutano hwakatambanudzwa uye kudhonza mubatanidzwa capsule ichikonzera kukuvara.
Mutumbi Muumbi
VIDEO
Tsvina Kudzorera
Paunenge uchiita kurovedza muviri, kurovedza muviri, kana kushanda, misodzi isingaonekwi iri kuitika kumaseru emhasuru. Nekuda kwekunetsekana kwemuviri uye kuneta, mazinga ehomoni nemaenzayemu anochinja-chinja, uye kuzvimba kunowedzera. Izvi zvinobatsira mukurasikirwa kwemafuta, kunowedzera metabolism, kunowedzera simba uye kukura kwemisumbu. Nekudaro, mabhenefiti aya anoitika chete nekupora kwakaringana. Mhando dzakasiyana dzekupora dzinosanganisira:
Pakarepo Kupora
Idzi ndidzo nguva dzekukurumidza 'pakati pekufamba kwemuviri.
Semuenzaniso, nguva iri pakati penhanho imwe neimwe kana uchimhanya.
Kupora Kwenguva pfupi
Iyi inguva iri pakati pezviitwa kana seti dzezviitwa.
Semuenzaniso, nguva dzekuzorora pakati pekuita basa rinorema kana nguva dzekumhanya.
Kudzidzira Kudzoreredza
Iyi inguva iri pakati pekunge kurovedza muviri kana basa kunopera, uye rinotevera rinotanga.
Hapana saizi imwe inokodzera zvese, sezvo muviri wemunhu wese wakasiyana; zvinokurudzirwa kubvunza mudzidzisi kana nyanzvi yekusimba uye kuyedza izvo zvinonzwa zvakanaka.
Kune vamwe vanhu, maawa makumi maviri nemana akakwana.
Kune vamwe, zvinogona kutora maawa makumi mana nemasere kana makumi manomwe nemaviri kuti unzwe kupora zvizere.
Zvimwe zvinhu zvinokanganisa kupora ndezvekuti:
zera
Chikamu chekusimba
Basa / kurovedza muviri zvakanyanya
dhayeti
hope
References
Behm, David G, naAnis Chaouachi. "Ongororo yezvakanyanya mhedzisiro ye static uye inosimba kutambanudza pakuita." European Journal yeApplied physiology vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2
Freitas, SR et al. "Kutambanudza Mhedzisiro: Kusimba-Kusimba & Kune mwero-nguva vs. Kudzika-kusimba & Kureba-nguva." International Journal of sports medicine vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946
Hotta, Kazuki et al. "Kutambanudzwa kwemhasuru dzezuva nezuva kunowedzera kuyerera kweropa, endothelial basa, capillarity, vascular volume uye kubatana mune akwegura skeletal tsandanyama." The Journal of physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459
Kataura, Satoshi et al. "Acute Mhedzisiro yeKusimba kwakasiyana kweStatic Stretching pane Flexibility uye Isometric Muscle Force." Journal of simba uye conditioning research vol. 31,12 (2017): 3403-3410. doi:10.1519/JSC.0000000000001752
by Dr Alex Jimenez Agility & Speed , vatambi
Vamhanyi kana varwi vekupera kwevhiki vanovenga kuregedzerwa kubva mukukuvadzwa kana kudzora muviri. Apa ndipo chiropractic mishonga uye kurapa kwemuviri kune vatambi vanogona kusimbisa muviri kuti uvandudze kuita uye kudzivirira kukuvara. Mitambo chiropractors uye varapi vemuviri vakadzidziswa uye vakasimbiswa nyanzvi vane ruzivo rwakakura rwe musculoskeletal system, kuchengetedza nekugadzirisa muviri. Izvi zvinosanganisira:
Idzidzira sainzi
Physiological zvinhu
udyo
Sports psychology
Nzira dzekurapa dzinosanganisira:
masaja
Electrotherapy
Kusimbisa mhasuru
Kurapa kwemvura
Core kugadzikana kudzidziswa
Nyanzvi dzemishonga yemitambo dzinosanganisira vanachiremba, chiropractors dzemitambo, varapi vemuviri, varairidzi vemitambo, uye massage therapists. Vanodzidziswa mu:
Kuongorora uye kuongororwa
mabatiro
Rehabilitation
utariri
zvivabatsire
Hutano kudzidzisa
Kukuvara kwekukuvara
Chiropractic physical therapists vanodzorera basa nekufamba, kutonga kana kuderedza marwadzo, uye vanodzorera vanhu kumararamiro avo uye vatambi kumutambo wavo. Vanonzwisisa zvinodiwa zvekudzidzisa uye vanopa zano pamusoro pekudzivirira kukuvara, kubvisa marwadzo, nekugadzirisa mashandiro.
Performance Kurapa
Chiropractors uye varapi vemuviri vanopa:
Pre and post-surgery consultation
Pre and post-surgery treatment
Pre and post-surgery exercise programs uye rehabilitation therapy
Instrument-inotungamirirwa soft tissue mobilization Myofascial kuburitswa
Kuunganidza pamwe chete
Kusimbisa mhasuru
Simba Kudzidzisa Workouts
Kutambanudza regimen
Trigger point release
Plyometric Kudzidzira Kwakananga Kwemitambo
Benefits
Kuongorora Muviri
A chiropractic physical Therapist achapfuura nepakati pemaitiro ekuongorora maitiro ekuongorora uye kuongorora kushanda kwemuviri nekufamba, achitsvaga nzvimbo dzemarwadzo nekushaya simba.
Hurongwa hweMarapirwo Emunhu
Iyo data yekuongorora inobatsira kugadzira yakasarudzika chirongwa chekurapa chinotarisa:
Utera
Nzvimbo dzinorwadza
Zvenyama uye zvechinzvimbo zvinodikanwa zvemutambo wavo chaiwo.
Deredza Marwadzo
Izvi zvinoitwa kuburikidza:
Kurapa kwemaitiro
Manual maitiro
Zvishandiso-zvinobatsira manipulations ne: Percussive masaja
Ultrassom
Kudzvanya
Electrical stimulation
Kubvisa marwadzo, kudzorera tsandanyama, uye kushanda kwemajoini.
Kuvandudza kufamba
Kutambanudza uye kusimbisa zviitwa zvinodzorera kufamba.
Dzivisa Kuvhiya uye/kana Kurumidza Kupora Mushure mekuvhiyiwa
Kubudirira kwekurapa kwemuviri kunogona kubvisa kudiwa kwekuvhiyiwa, kukurumidza kupora, uye kuderedza mutengo wehutano.
Kurumidza kudzoreredza uye kupora mushure mekuvhiyiwa.
Dziviriro Techniques
Chiropractic physical therapy inopa maturusi uye maekisesaizi kuchengetedza:
simba
musaridzwa
kugwinya
Kudzivirira kukuvara kutsva kana kukuvara zvakare.
Yakagadziriswa chiropractic kurapa kwepanyama chirongwa chinogona kubatsira vanhu kuti vadzokere padanho repamusoro rekuita kubva kuchikwata chenyanzvi chiropractors physical therapists. Vanhu vanodzidza zviitwa uye shanduko yemararamiro izvo zvinobatsira kudzivirira kuwedzera kukuvara nekuvandudza hutano uye kugara zvakanaka.
Mutumbi Muumbi
VIDEO
Kusvetuka Mazuva Okuzorora
Kusateerera muviri uye kutora nguva yekupora kunogona kuva nemigumisiro yakakomba. Kana muviri usingabvumirwe kuzorora, kupora kuzvimba hakupihwe nguva yekupora. Izvi zvinogona kutungamirira mukukuvadzwa, kushaya simba rekudzivirira muviri, uye mukana wekurasikirwa kwemhasuru. Munguva yekushushikana kwakanyanya, sekunge kurovedzera muviri kwakanyanya, immune system yemuviri haishande zvizere. Izvi zvinoreva kuti muviri unokanganiswa kana uchirwisa utachiona nemavhairasi uye kugara uchitora mishonga. Ndosaka kukoshesa kuzorora kuchikosha. Imwe mhedzisiro yekusvetuka mazuva ekuzorora kuneta. Kusvirwa ndiko kunzwa kuti chero chinhu chiri nani pane kushanda kunze. Zvinowanzoitika kana vanhu vakakanganwa kana kusarudza kusatora nguva uye kuzorora kwehupenyu kunze kwekusimba.
References
Cullen, Michael-Flynn L nevamwe. "Passive Recovery Strategies mushure meKuekisesaiza: Rondedzero Yekunyora Mabhuku Ongororo yehuchapupu hwazvino." Current sports medicine report vol. 20,7 (2021): 351-358. doi:10.1249/JSR.0000000000000859
Levy, Emily, naThomas Chu. "Kutsanya Kwepakati uye Nemhedzisiro Yako Pakuita Kwemitambo: Ongororo." Current sports medicine report vol. 18,7 (2019): 266-269. doi:10.1249/JSR.0000000000000614
Reinke, Simon et al. "Pesvedzero yekupora uye nhanho dzekudzidzira pakuumbwa kwemuviri, peripheral vascular function uye immune system yevatambi venhabvu nyanzvi." PloS rimwe vol. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910
Resnik, Linda, naJanet K Freburger. "Health Services Research: Physical Therapy Yasvika!." Physical therapy vol. 95,12 (2015): 1605-7. doi:10.2522/ptj.2015.95.12.1605
Suchomel, Timothy J et al. "Kukosha Kwesimba reMuscular: Kufunga Kwekudzidzisa." Mushonga wemitambo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Agility Enhancement
Kudzidziswa kweBaseball
