kugwinya
Kumashure uye Spinal Fitness paPUSH seRx inotungamira nhandare ine laser yakatarisa pakutsigira zvirongwa zvedu zvemitambo yevechidiki. The PUSH-se-Rx Sisitimu chirongwa chemitambo chakanangana nemitambo yakagadzirirwa neane simba-agility murairidzi uye chiremba wemuviri ane makore makumi mana ane ruzivo akashanda nevatambi vakanyanya.
Chirongwa ichi chidzidzo chemultidisciplinary ye reactive agility, body mechanics, uye yakanyanyisa mafambiro ekufamba papakati payo. Mufananidzo wakajeka wehuwandu hwemasimba emuviri unobuda kuburikidza nekuenderera mberi uye kuongororwa kwakadzama kwevatambi vari kufamba uye pasi pekutariswa zvakananga mitoro yekushushikana.
Kuratidzwa kune biomechanical vulnerabilities inoratidzwa kuchikwata chedu. Pakarepo, isu tinogadzirisa nzira dzedu dzevamhanyi vedu kuti vawedzere kuita. Iyi inogadziridza zvakanyanya sisitimu inogara ichigadziridzwa yakabatsira vazhinji vevamhanyi vedu kudzoka nekukurumidza, kusimba, uye kugadzirira mushure mekukuvara uku vachideredza zvakachengetedzeka nguva dzekupora.
Mhedzisiro inoratidza yakajeka kuvandudza agility, kumhanya, kudzikira kwekuita nguva pamwe nekuvandudzwa kwakanyanya postural-torque mechanics. PUSH-se-Rx inopa humwe hutano hwakawanda hunoshandiswa pakusimudzira kune vatambi vedu pasinei nezera.
by Dr Alex Jimenez kugwinya
Kune vanhu vanoda kuvandudza kugadzikana kwepakati, kushandisa saizi chaiyo yekurovedza muviri kana kugadzikana bhora kunogona kubatsira kuvandudza maekisesaizi uye kuzadzisa zvinangwa?
Dzidzira Kugadzikana Bhora
Bhora rekurovedza muviri, bhora rakagadzikana, kana bhora reSwitzerland chidimbu chemidziyo yekusimbisa muviri inoshandiswa mumitambo yekusimbisa muviri, Pilates uye yoga studios, uye makirasi eHIIT. (Sangano reAmerican Council on Exercise. 2014 ) Inoputirwa nemhepo kuwedzera bodyweight workouts kana kunatsiridza chimiro uye kuenzanisa. Inogonawo kushandiswa sechigaro. Ivo vanowedzera dambudziko rekugadzikana kunenge chero kurovedza muviri (Sangano reAmerican Council on Exercise, ND ) Kuwana akakodzera bhora rekurovedza muviri saizi uye kusimba kwemuviri wako uye chinangwa kunovimbisa yakakwana yekurovedza muviri.
zera
Saizi yebhora rekurovedzera muviri inofanirwa kuenzana nehurefu hwemunhu.
Vanhu vanofanira kukwanisa kugara pabhora nemakumbo avo pa90-degree angle kana zvishoma zvishoma, asi kwete zvishoma.
Zvidya zvinofanira kuenderana pasi kana kukona zvishoma pasi.
Netsoka dzakadzika pasi uye musana wakatwasuka, usingasendekeri mberi, kumashure, kana kumativi, mabvi anofanira kunge akaenzana kana kuti zvishoma zvishoma kudarika mahudyu.
Heino iyo American Council on Exercise gwara pakusarudza. (Sangano reAmerican Council on Exercise. 2001 )
Kureba – Kukura kweBhora
Pasi pe4'6"/137 cm - 30 cm/12 inches
4'6” – 5'0”/137-152 cm – 45cm/18 inches
5'1”-5'7”/155-170 cm – 55 cm/22 inches
5'8”-6'2”/173-188 cm – 65cm/26 inches
Kupfuura 6'2"/188 cm - 75 cm/30 inches
Kuwana bhora rakakodzera rekurovedza muviri kunokosha zvakare. Vanhu vanoremerwa nehurefu hwavo vangada bhora rakakura kuchengetedza mabvi nemakumbo pakona kwayo. Inokurudzirwa kutarisa kuyerwa kwehuremu hwebhora, kusimba kwayo, uye kuputika kwayo kwakanyanya kupikisa usati watenga.
Inflation
Vanhu vanoda kupa zvishoma pamusoro pebhora rekuita maekisesaizi. Paunenge wakagara pamutambo wekugadzikana kwebhora, uremu hwemuviri hunofanira kugadzira chigaro chidiki uye kupa kugadzikana kwakawanda. Zvinonyanya kukosha, zvinobvumira kugara zvakaenzana pabhora, izvo zvakakosha pakurovedza muviri nekurongeka kwakakodzera kwemusana. (Rafael F. Escamilla et al., 2016 ) Inflation inyaya yekuda, asi kana bhora richiwedzera kukwirisa, zvinonyanya kunetsa kudzikamisa muviri, ungave wakagara kana mune zvimwe zvinzvimbo. Zvinokurudzirwa kuti usanyanya-inflate bhora panjodzi yekuputika. Bhora rinogona kuda reinflation pano neapo, saka mazhinji anotengeswa nepombi diki nekuda kweichi chinangwa.
Exercises uye Stretches
Mabhora ekurovedza muviri anosiyana-siyana, haadhure, uye ari nyore kushandisa maturusi ekurovedza muviri. Izvo zvinobatsira pakuvandudza simba repakati uye kugadzikana. Nzira dzekushandisa dzinosanganisira:
PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kugadzira kusimba uye zvirinani muviri kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana. Aya mapurogiramu echisikigo anoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza uye vatambi vanogona kuzvigadzirisa kuti vagone kubudirira mumutambo wavo kuburikidza nekusimba uye kudya kwakanaka. Vapeji vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvemunhu, kazhinji kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo yeMishonga misimboti.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
Sangano reAmerican Council on Exercise. Sabrena Jo. (2014). Core-kusimbisa Kugadzikana Bhora Workout. ACE Fitness® & Hutano Hupenyu Blog. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/
Sangano reAmerican Council on Exercise. (ND). Exercise Database & Library. Featured Exercises kubva kuACE. Kugadzikana Bhora. Hutano Hwekugara Blog. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/
Sangano reAmerican Council on Exercise. (2001). Simbisa matumbu ako nemabhora ekugadzikana. Hutano Hwekugara Blog. acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf
Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Tsandanyama Activation Pakati peSupine, Prone, uye Side Position Maekisesaizi Aine uye Pasina Swiss Bhora. Hutano hwemitambo, 8(4), 372–379. doi.org/10.1177/1941738116653931
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 kugwinya , Simba & Simba
Ko kutora chikamu mumutambo waunofarira mazuva akati wandei pasvondo kungabatsira vanhu vari kuedza kuva vakagwinya kana kuchengetedza humwe hutano here?
Sports For Fitness
Kupedza maawa mujimu dzimwe nguva kunogona kunzwa senge ibasa, kunyanya kune vanhu vanoda mitambo yemakwikwi kana yekutandara pane zvechinyakare zvemwoyo uye kuramba kudzidziswa. Mitambo yakasiyana-siyana inoda nguva chete, simba, zvipfeko zvakakwana, uye kuda kutamba. Heano mashoma emitambo yekusimba iyo inogona kubatsira kuvandudza hutano hwese uye hutano.
Cycling uye Mountain Biking
Cycling ndeimwe yemitambo yakanakisa yekusimba. Kunyangwe mumigwagwa kana mumigwagwa, inokurumidza kana inononoka, inonakidza aerobic kurovedza muviri uye inobatsira mhasuru dzemakumbo, kunyanya maquads, glutes, uye hamstrings. Tsvagiridzo yakaratidza kuti, kunyanya kune avo vane chirwere cheshuga, kuchovha bhasikoro kunogona kuderedza njodzi yekufa nguva isati yakwana. (Mathias Ried-Larsen et al., 2021 )
Kune mabhasikoro akakodzera emazera ese nematanho.
Vanotanga vanotanga nemakwara akavezwa.
Yepakati kusvika kumatanho epamusoro anogona kuita bhasikoro mumigwagwa uye kukwira bhasikoro.
Mijaho yemigwagwa kana yemakomo kune vanhu vari kutsvaga kukwikwidza.
Chinonyengera Sports
Vatambi vemitambo yeRacket vanobva kumazera ese uye nhanho dzekusimba, yekupinda-chikamu kusvika kune yakanyanya kukwikwidza, uye zvese zvinopa zvakanyanya kurovedzera muviri.
Racket mitambo inonangana nemhasuru kumashure, mapendekete, maoko, chipfuva, quads, glutes, hamstrings, uye core.
Mitambo yeRacquet yakaratidzawo kuderedza njodzi yekufa kwechirwere chemoyo. (Pekka Oja et al., 2017 )
Sanganisa izvozvo nekutsungirira, kumhanya, kuenzanisa, uye kugona kunodiwa kukwikwidza, uye vanhu vanokurumidza kuona kuti mitambo miviri iyi inogona sei kupa chiitiko chekurovedza muviri uku vachipisa toni yemacalorie.
gorofu
Kuti gorofu uve mutambo wekusimbisa muviri, vanhu vanofanirwa kufamba maburi ese vakatakura kana kusunda makirabhu.
Chinodiwa ibhutsu dzinotsigira.
Kufamba kosi kunogona kuve neakawanda hutano mabhenefiti, kusanganisira yemoyo vascular uye hutano hwekufema. (AD Murray et al., 2017 )
Gorofu mutambo wega wega unogona kutora chikamu mune chero nhanho yehupenyu.
Water Sports
Paddleboarding, rowing, kayaking, uye chikepe chinogona kupa mhinduro yekusimba kune vanhu vanofarira kunze. Iyi mitambo inowedzera kurova kwemoyo, inovandudza tsandanyama kutsungirira uye kusimba, uye kupisa macalorie akanyanya. (Thomas Ian Gee et al., 2016 )
Swimming
Zviitwa zvinoda mhasuru dzepamusoro nedzepasi kuti dzishande pamwe chete dzinokwira mumitambo yekusimba. Kutuhwina ndiyo yakakwana-yemuviri kurovedza muviri kune chero munhu ari kutsvaga yakasimba uye inokwikwidza yekubuda inoda simba uye kutsungirira.
Mutambo kana chiitiko chakapfava pamajoini. (Nyasha H. Lo et al., 2020 )
Kutuhwina kunogona kuve mutambo wegore rose une mazinga akasiyana emakwikwi.
Triathlon Kudzidzira
Triathlon kudzidziswa ndeyevatambi vehupenyu hwese vanotarisa kuvandudza kutsungirira uye simba uye vanotanga maekisesaizi vanoda chinangwa; ndiwo mutambo wekupedzisira wekusimba.
Kumhanya, kuchovha bhasikoro, uye kushambira pamwechete kunonetsa tsandanyama yega yega uye zvakanyanya kuwedzera aerobic uye anaerobic kusimba. (Naroa Etxebarria et al., 2019 )
Pane chimwe chinhu chenhanho yega yega yekusimba, kubva kumakwikwi emumhanyi mapfupi kusvika kuzviitiko zvakazara zveIronman.
Basketball uye Volleyball
Basketball nevolleyball zvinopa mabhenefiti emuviri ekushanda nesimba. Iyi mitambo inoda kumhanya, kutenderera, uye kusvetuka, izvo zvinobata tsinga dzemwoyo uye kusimbisa tsandanyama dzese. Kutamba volleyball mujecha kunoita kuti tsandanyama dzishande nesimba.
Mitambo miviri yakakodzera kune akawanda mazinga ehutano.
Vatangi vekutanga vanokurudzirwa kuti vadzidze hunyanzvi hwekutanga uye kuburikidza nekudhirowa vasati vaenda kumitambo kana machisi.
Mitambo miviri inoda kufamba nguva dzose, kuwedzera njodzi ye kuipa , saka zvakakosha kuti udzidze zvakakosha.
Taura nemupi wehutano usati watanga maitiro matsva ekurovedza muviri kana kuwedzera chiitiko chitsva kune chirongwa chekurovedza muviri.
Lumbar Sports Injuries
VIDEO
References
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Association of Cycling With All-Cause uye Cardiovascular Disease Kufa Pakati Pevanhu Vane Chirwere Chirwere: The European Prospective Investigation kupinda Cancer and Nutrition (EPIC) Chidzidzo. JAMA mushonga wemukati, 181 (9), 1196-1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedidic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Masangano emhando dzakasiyana dzemitambo uye maekisesaizi ane-zvikonzero uye kufa kwechirwere chemoyo: chidzidzo cheboka chevanhu vakuru vekuBritain 80 306. British Journal yemishonga yemitambo, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Hukama huri pakati pegorofu uye hutano: scoping wongororo. Magazini yeBritish yemishonga yemitambo, 51 (1), 12-19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Kuongorora Mhedzisiro YeMaitiro Akaita Kukwasva Simba Rekudzidzisa PaSimba neSimba Rekuvandudza uye 2,000 m Kurovha Performance. Chinyorwa chevanhu kinetics, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Humbowo Hwokuti Kushambira Kunogona Kuve Dziviriro yeKnee Osteoarthritis: Dhata kubva kuOsteoarthritis Initiative. PM & R: bhuku rekukuvara, basa, uye kugadzirisa, 12 (6), 529-537. doi.org/10.1002/pmrj.12267
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Kudzidzira uye Kukwikwidza Kugadzirira muTriathlon. Mitambo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
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 kugwinya , Simba & Simba
Kune vanhu vanotanga kusimudza masimbi, mayuniti emota akakosha pakufamba kwemhasuru. Kuvaka mamwe mayuniti emota kunobatsira kuvaka simba uye kuchengetedza tsandanyama?
Motor Units
Motor units inodzora skeletal tsandanyama uye ndiwo simba riri shure kwekufamba kwemuviri wese. (C J. Heckman, Roger M. Enoka 2012 )
Kusimudza masimbi nguva dzose kunodzidzisa muviri kugadzira mamwe mayuniti emota uye simba.
General nhungamiro inokurudzira kusimudza masimbi emapoka ese emhasuru mazuva maviri kusvika matatu asina kutevedzana pasvondo.
Kusagadzikana kunobatsira kuchengetedza tsandanyama.
Kufambira mberi nguva dzose kunowedzera njodzi yekudonha.
Zvavari
Kuita maekisesaizi kunowedzera simba remuviri, ukuwo kugara pasi uye kusaita basa kunoita kuti vashaye simba. Mota unit is a single nerve cell/neuron inopa tsinga kuti dziite innervate boka retsandanyama. Iyo neuron inogamuchira zviratidzo kubva kuhuropi izvo zvinomutsa mhasuru fibers mune iyo imwe mota unit kuti iite kufamba.
Tsandanyama dzinosanganisira mhando dzakasiyana dzefiber.
Iwo akabatanidzwa kumapfupa ane connective tissue, iyo yakasimba kudarika tsandanyama.
Multiple motor units akaparadzirwa mukati memhasuru.
Iwo mayunitsi emota anobatsira kuona kuti tsandanyama kupesana simba inopararira zvakaenzana mumhasuru.
Motokari zvikamu zvakasiyana-siyana uye zvinoshanda zvakasiyana zvichienderana nokuti kupi uye zvavanoita.
Madiki emota mayuniti anogona chete innervate mashanu kana gumi fiber. Semuyenzaniso, kubwaira kana kuhwihwidza.
Mahombe emota mayuniti anogona kuumba mazana emhasuru fibers ekudzungaira kana kusvetuka mafambiro.
Mashandiro Ainoita
Nhamba yezvikamu zvakagadziriswa zvinoenderana nebasa racho. Kusunga tsandanyama kwakasimba kunoda zvakawanda. Nekudaro, mashoma mayunitsi anodiwa kuti aite mafambiro kune vanhu vari kushandisa shoma kuedza.
Kubvumirana
Kana imwe unit yagamuchira chiratidzo kubva kuuropi, tsandanyama fiber dzinobatana panguva imwe chete.
Simba rinogadzirwa rinoenderana nekuti mangani mayuniti anodiwa kuti aite basa racho. (Purves D. et al., 2001 )
Semuyenzaniso, kunhonga zvinhu zvidiki sepeni nebepa kunoda mayunitsi mashoma chete kugadzira simba rinodiwa.
Kana ukanhonga bhero rinorema, muviri unoda mamwe mayunitsi nekuti simba rakawanda rinodiwa kusimudza mutoro unorema.
Muviri unogona kugadzira simba rakawanda nemhasuru dzakasimba.
Izvi zvinoitika kana uchisimudza simbi nguva nenguva uye kuremedza tsandanyama dzine huremu hwakawanda kupfuura dzavanogona kubata.
Iyi nzira inozivikanwa sekugadzirisa.
kwadzakabva
Chinangwa chekusimudza uremu ndechekudenha mamhasuru kuitira kuti vajairane nedambudziko idzva uye vakure musimba uye hukuru. Motokari zvikamu chikamu chikuru chekugadzirisa maitiro. (Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. 2017 )
Paunenge uchitanga kudzidzisa uremu, uropi hunotora mamwe mayunitsi pese panoitwa tsandanyama. (Pete McCall. Sangano reAmerican Council on Exercise. 2015 )
Sezvo vanhu vachienderera mberi nekushanda, kugona kwavo kuburitsa simba rakawanda rinowedzera uye mayunitsi anoshanda nekukurumidza.
Izvi zvinoita kuti mafambiro ashande.
Vanhu vanogona kuwedzera mota unit yekutora nekugara vachiwedzera huremu dambudziko kumamhasuru avo.
Kubudirira kunogadzira kufamba ndangariro .
Hukama pakati pehuropi, tsandanyama, uye mayunitsi emota anotangwa kunyangwe munhu akarega kushanda. Nzira dzichiripo kunyangwe munhu atora nguva yakareba sei.
Pakudzokera ku kudzidza , muviri ucharangarira kuchovha bhasikoro, kuita bicep curl, kana squat.
Zvisinei, mhasuru hadzizove nesimba rakafanana sezvo simba rinoda kuvakwa zvakare pamwe chete nekutsungirira kungave kwakarasika.
Ndiyo ndangariro yekufamba inoramba iripo.
Kudzidziswa Kwemauto uye Chiropractic Care: Kuwedzera Kuita
VIDEO
References
Heckman, CJ, & Enoka, RM (2012). Motor unit. Yakakwana Physiology, 2 (4), 2629-2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., vapepeti. (2001). Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Motor Unit. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK10874/
Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. (2017). Kuti Tsandanyama Inokura Sei (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/
Pete McCall. Sangano reAmerican Council on Exercise. (2015). 10 Zvinhu Zvekuziva Nezve tsandanyama Fibers (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/
by Dr Alex Jimenez kugwinya , utano
Kune vanhu vakasarudza kutanga kurovedza muviri nekuda kwehutano uye hutano, kufamba inzvimbo yakanaka yekutanga. Kuronga hurongwa hwemaekisesaizi hwekufamba hunogona kubatsira vanhu kuchengetedza tsika yekusimbisa muviri uye kugadzirisa kutsungirira nekumhanyisa nekukurumidza?
Kufamba Kudzidzira Kuronga Chirongwa
Nepo chero huwandu hwekufamba hunobatsira hutano, vanhu vanogona kuwedzera mabhenefiti nekufamba zvakanyanya pasvondo kana nekuwedzera nhanho. Kufamba uchimhanya kwemaminetsi makumi matatu pazuva, anokwana maminetsi e30 pasvondo, zvinokurudzirwa nenyanzvi dzehutano kuderedza njodzi dzechirwere chemoyo, sitiroko, chirwere cheshuga, uye mamwe mamiriro. (Centers for Disease Control and Prevention. 2022 )
Vanhu vane hutano hunoenderera mberi vanofanira kutaura nachiremba wavo vasati vatanga chero chirongwa chitsva chekurovedza muviri.
Vatangi vekutanga vanokurudzirwa kuti vatarise pakushandisa kwakakodzera mafambiro ekufamba uye hunyanzvi kuti zvirambe zvichivandudza simba nekutsungirira.
Iyo yakawedzera nguva kana kusimba kunogona kubatsira kana uremu chiri chinangwa.
Kuvandudza kudya kunodiwawo pamigumisiro yakanakisisa.
Vanhu vanogona kuvaka tsika dzakanaka dzekufamba nekutevera mafambiro.
urongwa
kuongorora
Vanhu vanogona kufamba panze, mumba, kana pa treadmill .
Pfeka shangu dzemitambo uye zvipfeko zvakakodzera.
Tarisa mafambiro ekufamba.
Famba zviri nyore kwemaminetsi akati wandei usati wasimudza kumhanya.
First Week
Muenzaniso wekuti hurongwa hwemaekisesaizi hwekufamba hunogona kutaridzika sei, asi zvinokurudzirwa kubvunza nyanzvi yekudzidzisa kuti ugadzire chirongwa chemunhu wega.
Tanga nekufamba kwemaminetsi gumi nemashanu nekumhanya kuri nyore.
Famba mazuva mashanu vhiki yekutanga.
Kuvaka tsika ine hutano ndicho chinangwa, saka kuenderana kwakakosha.
Kuparadzira mazuva ekuzorora, sekuita mazuva 3 uye 6 mazuva ekuzorora.
Chinangwa chevhiki nevhiki - 60 kusvika 75 maminetsi
Svondo rechipiri
Wedzera maminitsi mashanu, saka nguva yekufamba inowedzera zvishoma nezvishoma.
Chinangwa chevhiki nevhiki - 80 kusvika 100 maminetsi
Svondo rechitatu
Wedzera mamwe maminetsi mashanu nechikamu chega chega, saka kufamba kunowedzera kusvika kumaminitsi makumi maviri nemashanu.
Chinangwa chevhiki nevhiki - 100 kusvika 125 maminetsi
Svondo rechina
Wedzera mamwe maminitsi mashanu kuti uwedzere kufamba kusvika kumaminitsi makumi matatu.
Chinangwa chevhiki nevhiki - 120 kusvika 150 maminetsi
Vanhu vanowana chero vhiki yakaoma vanokurudzirwa kudzokorora vhiki iyoyo pane kuwedzera nguva kusvikira vakwanisa kufambira mberi. Kana uchinge wakwanisa kufamba kwemaminetsi makumi matatu panguva yakasununguka, vanhu vakagadzirira kwakasiyana siyana kwekufamba maekisesaizi ekuwedzera kuwedzera kusimba uye kutsungirira. Chirongwa chekufamba kwevhiki chinogona kusanganisira:
Kufamba kwenguva refu
Kufamba kwepamusoro-soro
Kumhanya-kuvaka kufamba
Kutanga Kufamba Kumhanya
Chinangwa chemunhu chinofanira kunge chiri kufamba nekukurumidza kuti uwane kurovedza muviri kuri pakati nepakati. Uku ndiko kusimba kunobatanidzwa nehuwandu hwehutano hwehutano.
Kufamba-famba kunofanira kunzwa se:
Kufema kunorema kupfuura kwemazuva ose.
Kugona kutakura hurukuro yakazara pakufamba.
Kwete kupera mweya. (Siti Ruzita Mahmod et al., 2018 )
Kana kumhanya kuri kunonoka uye kurova kwemwoyo kwakadzikira mukati memavhiki ekutanga, izvi zvakajairika.
Chinangwa chekutanga kufamba kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva pasina kukuvara.
Kuwedzera kukurumidza uye kusimba zvishoma nezvishoma.
Kuramba wakatsiga mukufamba nguva dzose usati waedza kufamba nekukurumidza uye kureba.
Kushandisa kufamba kwakakodzera uye kufamba kwemaoko kuchabatsira mukukurumidza kufamba.
Kuti uderedze njodzi yekukuvara, zvishoma nezvishoma uwedzere urefu hwekufamba kana kufamba, kungoshandura chikamu chimwe chete panguva.
Vanhu vangafunga kujoinha boka rekufamba kana kirabhu kuti vave nevamwe vokufamba navo uye nekurudziro yekuramba vachifamba.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
Centers for Disease Control and Prevention. (2022). Zvakawanda Sei Zvekuita Zvenyama Zvinodiwa Nevakuru? Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/adults/index.htm
Centers for Disease Control and Prevention. (2022). Kuyera Kusimba Kwekuita Kwemuviri. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/index.html
Centers for Disease Control and Prevention. (2022). Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Mhedzisiro yekuwedzera kweCardiorespiratory Exercise pachiyero chekutaura uye iyo inofungidzirwa kurovedza muviri kusimba uchishandisa kuverenga kutaura bvunzo. Nyaya yePhysical Therapy Sayenzi, 30 (7), 933-937. doi.org/10.1589/jpts.30.933
by Dr Alex Jimenez kusimbisa muviri , kugwinya
Kune vanhu varikunzwa kusakurudzirwa kuita maekisesaizi uye kusimbaradza muviri kunogona kubatsira kuvandudza nekuchengetedza kukurudzira?
Fitness Mindset Motivation
Kudzidzira maekisesaizi sechikamu chemuitiro wenguva dzose wokurovedza muviri kunogona kuva nemigumisiro inokosha pautano uye kugara zvakanaka. Pakutanga, vanhu vese vari mukati, asi nekufamba kwenguva, zvidhinha zvepfungwa zvinogona kukanganisa kurudziro yekurovedza muviri. Kuve nekuchinjika iwe pachako uye kugwinya / hutano zvinangwa chikamu chemaitiro, uye kukurira mabhuroko epfungwa chinhu chakakosha pakuchengetedza kukurudzira. Izvo zvose pamusoro pekugadzira mafungiro ehutano kuchengetedza chivimbo uye kukurudzira uye kunakidzwa nezvakanaka zvekugara uchirovedza muviri.
Kunzwa Kuneta
Kana vachinzwa kuneta, vanhu vanofanirwa kuzvibvunza kana kuri kuneta mumuviri kana mupfungwa. Kana kuneta kwacho kusiri kwekushaya hope, kurwara, kana kuti basa rinorema, kunowedzera kuneta mupfungwa. Kuneta mupfungwa kazhinji kazhinji kunogona kunzwa muviri, uye mushonga unorumbidzwa kuita basa romuviri. Kazhinji, kana munhu angotanga kushanda kunze uye apedza kuneta kwepfungwa, anonzwa zviri nani. (Juriena D. de Vries et al., 2016 ) Kuita kurovedza muviri nguva dzose kunogona kuwedzera mazinga esimba uye kusiya muviri uchinzwa usina kuneta. (Bryan D. Loy et al., 2013 ) Zvisinei, vanhu vanofanira kuva nechokwadi chokuti pane nguva yakakwana yekudzorera kugadzirisa uye kudzorera muviri mushure mekushanda.
Kuzvitaura
Dzimwe nguva kune izwi diki rinoti tora zuva rekuzorora kana kuita kurovedza muviri kuri nyore. Zvakanaka kuchinjika, asi nguva zhinji, vanhu vanofanirwa kunge vakagadzirira kumira kune manzwi ekusvetuka-the-workout uye kuramba vachikurudzirwa.
Bvisa Zvipingamupinyi
Bvisa zvipingamupinyi zvinogona kukanganisa kurovedza muviri.
Ita kuti giya rekudzidzira rigadzirire uye nguva yekurovedza muviri yakafanorongwa kuitira kuti pasave nemifungo yechipiri.
Kana nzvimbo shoma iri nyaya, tsvaga komputa tambo senge tambo yekusvetuka isina tambo isingade nzvimbo yakawanda.
Usabvumira Kuzorora Kutora
Vanhu vanoronga kurovedza muviri vapedza chikoro kana kubasa havafanire kuenda kumba, kugara pasi, uye kuzorora vachiona TV vasati vashanda.
Vanhu vangangoda shanduko kuti vashande vanofanira kuedza chimwe chinhu chinyoro asi chinoshanda, sekutambanudza kana kuita basa rakareruka.
Vanhu vanoita maekisesaizi mangwanani vanofanira kupfeka zvipfeko zvavo zvekurovedza muviri nekukasika, kuitira kuti vasazofembera kechipiri uye vaenderere mberi nekurovedza muviri.
Zviyeuchidze nezvezvikonzero zvekuzvipira kuita maekisesaizi.
Tsvagiridzo inoratidza kuti kushandisa munhu wechipiri-kutaura-yega kunogona kubatsira kuchengetedza kukurudzira. Kuzvikurudzira nemitsara senge iwe unogona kuita izvi, une izvi, kana kuti uri kuzozadzisa zvibodzwa zvako zvekusimba kunovandudza mikana yekuwana mhedzisiro yaunoda. (Sanda Dolcos, Dolores Albarracin. 2014 )
Irwa Nekupokana
Tanga nematanho madiki. Bvunza kana kupokana kuri kukutadzisa kutanga. Kana kusahadzika kukatanga kumuka:
Kumbira Rubatsiro
Waunoshanda naye, shamwari, kana mudiwa anogona kubatsira kusimudzira kukurudzira.
Vaudze nezvezvinetso zvekuramba uchiita maekisesaizi.
Vakumbire kuti vashande pamwe chete.
Ita Zvinogoneka
Kana kushanda kunze kwemaminetsi makumi matatu kwakaoma, usanetseka nezvazvo.
Enda kwenguva yakareba sezvinobvira uye edza zvimwe nguva inotevera.
Chengetedza zviri nyore uye ita kuti zvive nyore. (Margie E. Lachman et al., 2018 )
Tsanangurazve Maekisesaizi
Kushanda kunze kunogona kunzwa sebasa, asi hazvifanirwe kudaro.
Semuenzaniso, vanhu vakagara kana kumira zuva rose vanogona kusvika pakurovedza muviri semaminitsi makumi matatu kuti vabude uye vafambe-fambe.
Kana, mushure mekuita kuti vana vagadzikane, inguva yekuzviitira chimwe chinhu uye kushandisa kushushikana kure.
Zviyeuchidzo zvine Utano
Nyora zvinokurudzira fitness mindset zvinyorwa uye uzviise pazvichaonekwa nguva dzose.
Izvi zvinogona kuva zvinangwa zvekurovedza muviri; semuenzaniso, ini ndichasimbisa maminetsi makumi matatu nekuti ndinoda simba rakawanda, kurara zvirinani, simba, nezvimwe.
Rovedza Huropi Kuita Maekisesaizi
Kana nyaya yacho iri yekurudziro, pfungwa dzinoda kugutsikana kurovedza muviri. Maitiro ekushandisa pfungwa-pamusoro-nyaya hunyanzvi:
mibayiro
Kana wapedza kurovedza muviri, mibairo inogona kubatsira.
Kuita maekisesaizi kune mibairo yayo pachayo - simba rakawanda, kuvandudza manzwiro, kunyaradza kushushikana, uye kuderedza njodzi yechirwere.
Pamwe peya nyowani yeshangu, mahedhifoni kana mahedhifoni, midziyo yekurovedzera muviri, kana masaja inozowedzera kukurudzira.
Ita Chibvumirano
Ramba uchiita maekisesaizi kwenguva ipi neipi, uye kana chido chokumira chiripo, chimbomira.
Kapfumbamwe kubva pagumi, vanhu vacharamba vachienda.
Fungidzira
Kuita-kutenda kunogona kukurudzira fitness mindset.
Kuita kunge uri mujaho, kana mubhaisikopo, chero chinhu chinoita kuti muviri ude kufamba.
Gadza Zvinangwa Zvinogoneka
Kuita zvinangwa zvakaoma kunogona kuunza kutya kwekutadza kuzvizadzisa.
Vavarira zvibodzwa zvidiki zvinokwanisika zvinoenda pamwe nehombe hombe.
Nenzira iyoyo, kune kukunda kwakawanda, uye kurudziro yekuramba uchifamba inochengetwa.
makwikwi
Makwikwi ane hutano anogona kukurudzira zvikuru.
Kukwikwidzana newe kwenguva dzinokurumidza, uremu hunorema, kana kuwanda frequency kunogona kuita kuti kurudziro ienderere mberi.
Zvemagariro enhau uye maapplication ekukwikwidzana nemhuri uye neshamwari anogonawo kubatsira.
Kuonekwa
Vamhanyi vanoshandisa nzira dzekuona dzekupfuura nemumutambo, mutambo, uye nhangemutange kuti vagadzirire uye vagadzirire kuita zvavanenge vachidzidzira.
Vanhu vanogona kuita chinhu chimwe chete nekuzvifananidzira ivo vachipinda kuburikidza nekudzidzira kwavo kubva pakutanga kusvika pakupedzisira.
Fungidzira kurovedza muviri uye kubudirira kwekupedza, uye ita kuti zviitike. (Fritz Renner et al., 2019 )
Gadzirisa Zvinhu
Kudzidzira muviri kunopa nguva yekufungisisa yekufunga nezvematambudziko nematambudziko.
Shandisa nguva yekurovedza muviri kuti ushande kuburikidza nematambudziko uye tarisazve mazano ekuagadzirisa.
Gadzirisa Zvinangwa
Kusarudza zvibodzwa zvakananga izvo zviri chikamu chekuita basa, sekushanda kunze 3-4 nguva pasvondo, zvinokurudzirwa kana zvichienzaniswa nekushandisa zvibodzwa zvemhedzisiro, sekurasikirwa nemapaundi gumi.
Zvinangwa zvemugumisiro zvinogona kunge zviri kunze kwekutonga kwemunhu; pane kudaro, tarisa pamatanho ekuzadzisa zvinangwa, izvo zvinoderedza kushushikana uye inzira inodzoreka yekushanda kunze. (Kylie Wilson Darren Brookfield. 2011 )
Kuchinja mararamiro kuti usanganise maekisesaizi hakusi nyore. Danho rinonyanya kukosha kuva nemafungiro akanaka. (Margie E. Lachman et al., 2018 ) Kufunga nezve maekisesaizi sechinhu chinosungirwa kunoodza mwoyo kurudziro. Pane kudaro, gadzira pfungwa yekusimba kubata maekisesaizi sekuzorora kubva mukushushikana kwese uye mubairo weiyo pfungwa nomuviri kuhupenyu hune hutano.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Rovedza muviri seKupindira Kuderedza Kuneta-Kune hukama pakati peVadzidzi veYunivhesiti: A Two-Arm Parallel Randomized Controlled Trial. PloS imwe, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137
Bryan D. Loy, Patrick J. O'Connor & Rodney K. Dishman (2013) Mhedzisiro yeimwe bout yekurovedza muviri pane simba uye kuneta inoti: kuongorora kwakarongeka uye meta-analysis, Kuneta: Biomedicine, Health & Behavior, 1 :4, 223-242, DOI: 10.1080/21641846.2013.843266
Dolcos S, Albarracin D. (2014). Kutaura kwemukati kwemaitiro ekuzvibata: Vavariro uye kuita basa kunosimbisa kana iwe uchitaura wega sewe. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.
Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). Kana Vakuru Vasingaite Maekisesaizi: Maitiro eKuzvibata ekuwedzera Basa reMuviri muSedentary Middle-Aged uye Vakuru Vakuru. Innovation mukuchembera, 2(1), igy007. doi.org/10.1093/geroni/igy007
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mufananidzo wepfungwa se "motivational amplifier" kusimudzira zviitiko. Tsvagiridzo yemaitiro uye kurapwa, 114, 51-59. doi.org/10.1016/j.brat.2019.02.002
Kylie Wilson naDarren Brookfield (2009). Mhedzisiro Yechinangwa Kugadzika paKukurudzira uye Kuomerera muSinhari-Vhiki Yekurovedza muviri Chirongwa, International Journal yeMitambo uye Exercise Psychology, 7: 1, 89-100, DOI: 10.1080 / 1612197X.2009.9671894
