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 , utano
Kune vanhu vari kuedza kupinda murejimeni yekusimba, kushandisa iyo FITT Principle kubatsira kurongeka kurovedza muviri, kuronda mafambiro, uye kuzadzisa zvinangwa zvekusimba?
FITT Nheyo
Iyo FITT musimboti seti yenhungamiro yekugadzirisa, kudzokorora, nekuvandudza maekisesaizi ekurovedza muviri. FITT ichidimbu che:
maitikiro
Intensity
nguva
Rudzi rwemaekisesaizi
Vanhu vanotora zvinhu izvi kugadzira uye kugadzirisa maekisesaizi anoenderana nezvinangwa zvavo uye mazinga ekusimba.
Semuyenzaniso , iyi inogona kunge iri yekudzidzira kwemazuva matatu kusvika ku3 yakasanganiswa neakadzika, yepakati, uye yakakwirira-yakasimba maitiro e5 kusvika kumaminitsi makumi matanhatu purogiramu imwe neimwe inosanganisira cardio uye simba rekudzidzira. Kutarisa pane izvi zvakadzama uye kufambira mberi nekufamba kwenguva kunobatsira kugadzira chirongwa chinoshanda.
maitikiro
Workout frequency uye kangani munhu ari kuenda kurovedza muviri ndicho chinhu chekutanga kutarisa.
Kuwanda kunoenderana nezvinhu zvakasiyana, kusanganisira rudzi rwemaekisesaizi ari kuitwa, kuti maekisesaizi acho akaoma sei, mazinga ekusimba, uye zvinangwa zvekurovedza muviri.
General maekisesaizi nhungamiro yakagadziridzwa neAmerican College yeSports Medicine inopa kurudziro. (Carol Ewing Garber, et al., 2011 )
Cardiovascular Workouts
Cardio workouts inowanzorongwa kakawanda.
Zvichienderana nezvinangwa, nhungamiro dzinokurudzira kurovedza muviri zvine mwero mazuva mashanu kana anopfuura pasvondo kana yakanyanya cardio mazuva matatu pasvondo kuvandudza hutano.
Vanhu vanogona kugadzirisa chiyero chesimba rekuita zviri nyore pane treadmill kuti vape zvakanakisa uye zviri nyore zvemoyo kurovedza muviri.
Vanhu vanoda kuderedza uremu vangada kushanda kusvika kune mamwe maekisesaizi zvishoma nezvishoma.
Zvisinei, zvakawanda hazvisi nani nguva dzose, uye nguva yekudzorera inokosha. (Pete McCall. 2018 )
simba Training
Iyo yakakurudzirwa frequency yekudzidziswa kwesimba mazuva maviri kusvika matatu asina kutevedzana pasvondo. (National Strength and Conditioning Association. 2017 )
Vanhu vanofanirwa kuve neinenge zuva rimwe kusvika maviri rekuzorora uye kupora pakati pezvirongwa.
Workout frequency inowanzoenderana nerudzi rwemasesheni ekudzidziswa ari kuitwa pamwe nezvinangwa zvehutano.
Semuenzaniso, vanhu vanoda kushanda paboka rega rega remhasuru kaviri pasvondo kana chinangwa chavo chiri chekuvaka tsandanyama. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016 )
Kune vanhu vanotevera kupatsanurwa kwemaitiro, senge muviri wepamusoro rimwe zuva uye wakaderera muviri unotevera, maekisesaizi anogona kuwanda kupfuura kuzara kwemuviri kurovedza muviri.
Intensity
Kusimba kwekurovedza muviri kunosanganisira kuomesera kuri kuita munhu panguva yekurovedza muviri. Kuti inowedzerwa kana kuderedzwa sei zvinoenderana nerudzi rwekurovedza muviri. (Carol Ewing Garber, et al., 2011 )
Cardiovascular Workouts
Kune cardio, vanhu vanozotarisa kusimba kwekurovedza muviri ne:
Mamhanyiro emoyo
Kushanda nesimba
Taura bvunzo Heart rate monitor
Musanganiswa wematanho aya.
Kurudziro huru ndeyekushanda zvine mwero kusimba kwekuita maekisesaizi akadzikama.
Kudzidziswa kwepakati kunoitwa pamwero wepamusoro kwenguva pfupi.
Zvinokurudzirwa kusanganisa yakaderera, yepakati, uye yakakwira-intensity cardio maekisesaizi kukurudzira masisitimu esimba akasiyana uye kudzivirira kuwandisa. (Nathan Cardos. 2015 )
simba Training
Kusimba kwemunhu kunosanganisira huwandu hwehuremu huri kusimudzwa uye nhamba yezvidzokororo uye seti dzaitwa.
Kusimba kunogona kuchinja zvichienderana nezvinangwa zvehutano.
Vanotanga kutarisa kuvaka kugadzikana, kutsungirira, uye tsandanyama zvinokurudzirwa kushandisa huremu hwakareruka uye kuita mashoma seti ane kudzokorora kwakanyanya. - semuenzaniso, maviri kana matatu seti yegumi nemaviri kusvika makumi maviri reps.
Vanhu vanoda kukura tsandanyama inokurudzirwa kuita mamwe seti ane mwero huwandu hwereps - semuenzaniso, mana seti egumi kusvika gumi nemaviri reps imwe neimwe.
Vanhu vanoda kuvaka simba zvinokurudzirwa kushandisa zvinorema uye kuita mamwe seti ane mashoma reps - semuenzaniso, seti shanu dzetatu reps imwe neimwe.
Kuvaka tsandanyama kunogona kuitwa nehuwandu hwakawanda hwekudzokorora uye huremu. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016 )
nguva
Chinhu chinotevera chechirongwa ndechekuti chiitwa chichatora nguva yakareba sei panguva yega yega. Kureba kwekurovedza muviri kunoenderana nehuwandu hwekusimba kwemunhu uye rudzi rwemaekisesaizi ari kuitwa.
Cardiovascular Workouts
Nhungamiro yekurovedza muviri inoratidza maminetsi makumi matatu kusvika makumi matanhatu e cardio, asi nguva yekurovedza muviri ichaenderana nekusimba kwemuviri uye rudzi rwekurovedza muviri. ((Carol Ewing Garber, et al., 2011 )
Vanotangisa vanokurudzirwa kutanga ne15- kusvika 20-maminetsi ekurovedza muviri.
Vanhu vane ruzivo rwekurovedzera muviri uye vari kuita zvakatsiga-state cardio, sekumhanya kana kushandisa cardio muchina, vanogona kurovedza muviri kwemaminetsi makumi matatu kusvika makumi matanhatu.
Kune vanhu vari kuita kudzidziswa kwepakati uye kushanda zvakanyanya zvakanyanya, kurovedza muviri kuchave kupfupi, kutenderedza maminitsi gumi kusvika gumi nemashanu ekudzidziswa kwepakati-yakanyanya.
Kuve nekusiyana-siyana kwekushanda kwekusimba kwakasiyana uye nguva kunopa yakasimba, yakadzikama yemoyo chirongwa.
simba Training
Inguva yakareba sei yezvitima zvesimba zvemunhu zvinoenderana nerudzi rwekurovedza muviri uye kuronga.
Kurovedza muviri kwakakwana kunogona kutora nguva inopfuura awa.
Kupatsanurana kwemaitiro kunogona kutora nguva shoma nekushanda mashoma emhasuru mapoka muchikamu chimwe.
mhando
Rudzi rwemaekisesaizi aunoita chikamu chekupedzisira cheFIIT musimboti.
Cardiovascular Workouts
Cardio iri nyore kugadzirisa uye kuchinja nekuti chero chiitiko chinowedzera kurova kwemoyo chinoverengerwa.
Kufamba, kutamba, kumhanya, kuchovha bhasikoro, kushambira, uye kushandisa elliptical trainer zvinhu zvishoma zvinogona kubatanidzwa.
Kuve neakawanda emitambo ye cardio inokurudzirwa kuderedza kupera simba uye kuchengeta maekisesaizi matsva.
simba Training
Simba rekudzidzira kurovedza muviri kunogonawo kuve kwakasiyana.
Zvinosanganisira chero kurovedza muviri uko mamwe marudzi ekupikisa - mabhendi, dumbbells, michina, nezvimwe zvinoshandiswa kushanda mhasuru.
Maekisesaizi ehuremu hwemuviri anogonawo kutorwa senzira yekudzidzira simba.
Simba rekushanda rinogona kuchinjwa kubva pakudzidzira muviri wose kusvika pakuwedzera, semuenzaniso, supersets kana piramidhi yekudzidzira.
Kubatanidza maekisesaizi matsva enzvimbo yega yega yemuviri ndeimwe nzira yekusiyanisa mhando yekurovedza muviri.
Kupedza mavhiki mashoma uchishanda pakufamba kwesimba rekushanda, wozochinja kune hypertrophy kana simba-based training.
Imwe neimwe modhi inosanganisira akasiyana mamwe marudzi esimba-based maekisesaizi.
Kushandisa FITT
Iyo FITT musimboti inotsanangura maitiro ekugadzirisa zvirongwa zvekurovedza muviri kuti uwane mhedzisiro iri nani. Inobatsirawo kuona kuti ungachinja sei maworkouts kudzivirira kupera simba, kukuvara zvakanyanya, uye mapani.
Semuenzaniso, kufamba katatu pavhiki kwemaminetsi makumi matatu nenhanho ine mwero inokurudzirwa kune anotanga kutanga nayo. Mushure memavhiki mashoma, muviri unojairana nekurovedza muviri. Izvi zvinoguma nekupisa mashoma macalorie, kupera simba, kana uremu kuedza kuita, uye zvinangwa zvinomiswa. Apa ndipo panouya misimboti yeFITT. Semuenzaniso, shanduko-up inogona kusanganisira:
Kuchinja frequency nekuwedzera rimwe zuva rekufamba kana kumhanya.
Kusandura kusimba nekufamba nekukurumidza, kuwedzera nzvimbo yakaoma sechikomo, kana kumhanya pane dzimwe nguva.
Kufamba kwenguva yakareba zuva rega rega rekurovedza muviri.
Kuchinja rudzi rwekurovedza muviri nekuchinjanisa imwe kana yakawanda yenguva yekufamba yebhasikoro kana aerobics.
Kunyangwe kungochinja chinhu chimwe chete kunogona kuita mutsauko mukuru mukurovedza muviri uye kuti muviri unopindura sei pakuita maekisesaizi.
Zvakakosha kuchinja zvinhu nguva nenguva kuti muviri ugare uine hutano uye pfungwa dzakabatikana.
Kukuvadza Kuzvidzivirira
Chimwe chezvinhu zvakanakisa nezvekushandisa FITT ndechekuti inobvumira vanhu kuti vatarise kureba uye kusimba kwekushanda kwavo. Kana vanhu vachishanda kakawanda kana kuti vasingazorore zvakakwana, vanopinda mungozi yekukuvara zvakanyanya, kurukutika, uye kuomerwa kwetsandanyama. Iye FITT chirevo inokurudzira kuwedzera zvakasiyana-siyana kumitambo. Kana uchitevedzera tsika iyi, inobvumira muviri kuzorora uye kupora zvakanaka. Nekuti vanhu havasi kushanda mapoka emhasuru mamwe kakawanda, mhedzisiro iri nani inowanikwa.
Kurwisa Kuzvimba Zvakasikwa
VIDEO
References
Garber, CE, Blissmer, B., Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee, IM, Nieman, DC, Swain, DP, & American College of Sports Medicine (2011). American College of Sports Medicine chinzvimbo chakamira. Kuwanda uye kunaka kwekurovedza muviri kwekuvandudza nekuchengetedza cardiorespiratory, musculoskeletal, uye neuromotor kusimba mune vanoita sevakuru vane hutano: nhungamiro yekuraira maekisesaizi. Mushonga nesainzi mumitambo uye kurovedza muviri, 43 (7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
McCall Pete. 8 zvikonzero zvekutora zuva rekuzorora. (2018) American Council paKurovedza muviri.
National Strength and Conditioning Association. (2017) Kutsunga kwekupikisa kudzidzisa frequency.
Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2016). Migumisiro Yekudzivirira Kudzidzira Kuwanda Kwezviyero zveMuscle Hypertrophy: Kuongorora Kwakarongeka uye Meta-Analysis. Mishonga yemitambo (Auckland, NZ), 46 (11), 1689-1697. doi.org/10.1007/s40279-016-0543-8
Cardoos, Nathan MD. Overtraining Syndrome. (Chivabvu/Chikumi 2015). Iyezvino Mitambo Yemishonga Mishumo 14(3):p 157-158. DOI: 10.1249/JSR.0000000000000145
by Dr Alex Jimenez kugwinya , Pasi Pasi Pain
Vanhu vanobata nekusagadzikana kwemabvi kwenguva refu, kusimba kwehudyu, uye kurwadza kwemusana kunogona kunge kuine dormant gluteal-butt syndrome. Kuziva zviratidzo nezviratidzo uye nekubatanidza muviri wakaderera uye kusimba kwepakati kunogona kubatsira kudzivirira nekurapa mamiriro acho?
Dormant Gluteal Butt Syndrome
Mabvi, hudyu, uye matambudziko emushure anogona kuteverwa kusvika kumagaro asina simba. Mamwe masayendisiti anodana mamiriro acho "dormant butt syndrome" (Ohio State University, .2023 ) Nekudaro, vaongorori vari kudzidza nezve basa rakakosha iro gluteal tsandanyama inopa mukuchengetedza yakaderera muviri yakasimba uye ine hutano. (Hal David Martin, Manoj Reddy, Juan Gómez-Hoyos. 2015 )
Chii ichochi?
Chirwere ichi chinotsanangurwa semhasuru dzisina kusimba dzemagaro uye dzakasimba hudyu flexors. Nyanzvi kubva kuOhio State Wexner Medical Center vakashanda nevanhu vanobata mabvi, hudyu, kana kukuvara kwemusana uye vanotenda kuti zhinji dzenyaya idzi dzine chekuita nekushaya simba kwetsandanyama. (Ohio State University.2023 ) Makudo ndiwo mamhasuru emuhudyu nemagaro. Tsandanyama dzisina simba dzinotadza kubata kuvhunduka kwadzinofanirwa kuita panguva yezviitwa, izvo zvinoita kuti mhasuru dzakatenderedza uye majoini awedzere uye zvinowedzera njodzi yekukuvara. (Ohio State University, .2023 )
Dormant gluteal-butt syndrome inogona kuguma nemararamiro ekugara uye kusaita kwenguva refu, sekugara kwenguva refu.
Mamiriro acho anoitikawo muvamhanyi uye vamwe vanhu vakagwinya vanokanganwa nezvemhasuru idzi vaine maekisesaizi anonangwa.
zviitwa
Kudzidzira kunongedza gluteals uye kudzivirira dormant gluteal-butt syndrome kunosanganisira mabasa / maekisesaizi anoshanda muhudyu nepakati.
Paunenge uchifamba nemazvo, iyo gluteals inofanirwa kuita hudyu yekuwedzera zvakasununguka.
Mamiriro asina kunaka, kugara zvakanyanya, uye kuenderera mberi kusingashande kwebiomechanics zvinoreva kufamba pasina kuwana yakakwana yekuwedzera hudyu. (Hadi Daneshmandi. 2017 )
Kana izvi zvikaitika, mhasuru dze gluteal hadzina kuzombosvika pakushanda zvizere basa, dzichiguma nenhevedzano yemarwadzo nemarwadzo.
Pilates maekisesaizi anogona kugadziriswa kugadzirisa kurongeka, kudzokorora, uye kusiyanisa kusimbisa iyo gluteals. (Laís Campos de Oliveira, 2015 )
Hamstring Curls
Rara wakatarisa pasi pameti yekurovedza muviri.
Shandisa maoko ako kugadzira cushion pahuma.
Benda mabvi ose kuti tsoka dzitaridzike mudenga.
Rega mabvi ave akaparadzana zvishoma, asi chengetedza zvitsitsinho pamwe chete.
Sveta zvitsitsinho pamwe chete uye simbisa gluteal tsandanyama.
Bata kwemasekonzi matatu, wozoregedza matako.
Dzokorora ka10 uye wozozorora.
Hamstring curls inogonawo kuitwa uchishandisa uremu muchina.
Gumbo Dhonza Ups
Gara pameti nemakumbo ako pamwechete pamberi.Isa maoko kuseri kwemusana zvigunwe zvakanongedza mberi kana zvichibvira.
Simudza muviri kumusoro.
Ramba wakasimudza musoro wako uye utarise kumberi.
Simudza gumbo rimwe zvakakwirira sezvinobvira.
Bata kwenguva yakareba sezvinobvira.
Dzikisa uye simudza rimwe gumbo.
Dzokorora kwehuwandu hwe3 reps.
Kurongedza neWall Posture Mubatsiri
Kumira kwechimiro kwakakosha kune yakakodzera butto basa. Kuisa muviri nemadziro kunogona kubatsira kudzidzisa muviri kuti urambe wakamira zvakanaka.
Tsvaga rusvingo uye umire pakatarisana naro kubva kune zvitsitsinho kusvika kumashure kwemusoro.
Shanda kumashure kwemakumbo uye musana zvakasimba sezvinobvira mumadziro.
Shanda kudzosera kumashure kwedehenya mumadziro zvakare.
Wedzera rimwe basa remudumbu nekushanda waistline mukati uye kumusoro.
Bata kweminiti imwe chete.
Kurongeka ndiko kwaunoda kubata muviri wako.
Sezvo iwe uchifamba kubva pamadziro, dzidza kuchengetedza chimiro ichocho masikati neusiku.
Dzokorora maitiro emadziro kakawanda kuti usimbise.
Kana kurwadziwa kwehudyu, musana, kana ibvi chikamu chekutambudzika kwemazuva ose, kushanda kunze tsandanyama inogona kuva mhinduro. Bata Injury Medical Chiropractic uye Functional Medicine Clinic kuti uwane kubvunzurudzwa kuzere.
Nyoresa Weight Loss Hack
VIDEO
References
Iyo Ohio State University Wexner Medical Center. (2023) Dormant butt syndrome inogona kunge iri mhosva yemabvi, hudyu uye kurwadziwa shure .
Martin, HD, Reddy, M., & Gómez-Hoyos, J. (2015). Deep gluteal syndrome. Nyaya yekuvhiyiwa kwekuchengetedza hudyu, 2 (2), 99-107. doi.org/10.1093/jhps/hnv029
Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Migumisiro Yakashata Yekugara Kwenguva Yakareba Pahutano Hwese Hwevashandi HweHofisi. Nyaya yemishonga yemararamiro, 7 (2), 69-75. doi.org/10.15280/jlm.2017.7.2.69
Campos de Oliveira, L., Gonçalves de Oliveira, R., & Pires-Oliveira, DA (2015). Migumisiro yePilates pane simba remhasuru, postural balance uye mararamiro ehupenyu hwevanhu vakuru: a randomized, controlled, clinical trial. Chinyorwa chePhysical Therapy Sayenzi, 27 (3), 871-876. doi.org/10.1589/jpts.27.871
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 vatambi , kugwinya
Kufamba-famba inzira yekurovedza muviri inosvikika kune dzakasiyana siyana kugona kwemuviri, izvo zvinoita kuti ive basa rakakura rekunze kune vese. Utano hunobatsira hunosanganisira kuvandudzwa kweBP, kurara, uye kuderedza kushushikana uye kufunganya. Nekudaro, kuve kunze kwezvinhu pasina kugadzirisa muviri kunogona kukonzera kukuvara kwakanyanya uye zvimwe zvehutano. Nzira dzakawanda dzakakasharara, hadzina kuenzana, uye dzine kukwirira kwepamusoro, saka kunyangwe makosi akareruka anoda mwero uye simba rekudzivirira kukuvara. Kudzidzira kufamba-famba kunosanganisira simba, cardio, uye kudzidzira kuchabatsira mamiriro emuviri kubvumira rwendo kuti ruwedzere kunakidza uye kuchengeteka.
Kudzidzira Hiking
Zviviri zvezvinowanzoitika zvekukuvadzwa kwekufamba ndezvi kutenderedza gumbo uye zviziso zvemakumbo. Vanhu vasina chimiro kana kuti vanga vasati vamboshanda kwenguva yakati rebei vanokurudzirwa kutanga nemafambiro ekutanga uye maekisesaizi ekudziya mhasuru uye kuwedzera kurova kwemoyo.
Famba/Mhanya Nemujecha
Izvi zvinovaka mhasuru dzinodzivirira mabvi nemakumbo.
Wedzera Range Yekufamba
Kushandisa bhendi rekudzivirira kuchasimbisa mhasuru kuburikidza nekuwedzera kwavo kuzere.
Kumira pabhora retennis kana bharanzi disc kwakanaka sezvo ichivaka mhasuru diki dzekudzikamisa dzakatenderedza zviziso zvemakumbo nemabvi.
Crunches
Kuvaka simba repakati kuchabatsira kuchengetedza kuenzana pane zvisina kuenzana nzvimbo.
Squats uye Lunges
Chengetedza musana wakatwasuka uye tora imwe neimwe squat uye svetuka zvishoma nezvishoma kusimbisa mhasuru dzepakati.
Push-ups
Simba repamusoro rakakwana repamusoro, kunyanya mhasuru dzemusana dzichabatsira pakufamba nzendo refu uye kana ukatakura chiremerera.
Mwoyo
Kufamba uchitenderedza nharaunda, pane treadmill, kana bhasikoro rakamira rinoshanda kuwedzera kugona kwemoyo.
Chinangwa ndechekukwidza kurova kwemoyo kuvaka mapapu.
Nhanho-ups
Pamberi perwendo rwekumashure, yera paki - edza 20 lbs. - uye kwira pabhenji repaki 16 kusvika 18 inches kumusoro.
Wedzera makirogiramu mashanu pasvondo kusvika paki ichirema sezvazvichange zvakaita pakufamba.
Strength Hiking Training yeBackpacking
Kutakura pack rinorema kunoita kuti tsandanyama dzakawanda dzishande, kusanganisira dzemaoko nemapendekete, uye musana. Kufamba kwenguva yakareba uine bhegi kunoda kujaira kurema uye kunzwa kwayo. Hapana chinogadzirisa muviri wepakeji zviri nani pane kunyatsosangana nazvo.
Bendekete neMutsipa
The trapezius misungo penya kubva pasi pemutsipa.
Apa ndipo panogara mapendekete epakeji.
Misungo yakasimba inobatsira kudzivirira kuvava.
Huzhinji hwehuremu hwepakiti hunofanirwa kunge huri uye hwakatenderedza muhudyu, asi hazviitike nguva dzose nekuda kwe pack design uye chimiro chemuviri.
Shoulder neArm
The fungidzira yeruoko yakashandiswa kupfeka nekubvisa pack inoita basa rakawanda pamakona asina kunaka.
Iyo rotator cuff yefudzi iri panjodzi kune iyi mitoro.
Kumusoro Kumashure
The misungo yekumusoro uye yepakati kumashure kondirakiti yekudzikamisa paki, kunyanya nemitoro inorema.
Vatambi vekutanga uye vanotakura kumashure vanowanzonzwa kurwadziwa kwakadzika pakati pemapendekete.
Kumashure Kudzoka
The kuderedza shure inotora simba resimba kubva pakusimudza nekumonyanisa cheni yekumashure yemamhasuru.
Abdominal Muscles
makumbo
Kufamba, kuputika, uye kumira nepakiti kunoda kutsigirwa kwakasimba kubva kumakumbo.
simba makumbo , kunyanya zvidya, zvinoita mutsauko.
An kurovedza muviri kwevanotanga inzvimbo yakanaka yekutanga.
Kudzidzira Kufamba: Kugadzirira Kukwira Kwevhiki
Enda kunze kune a Walk kaviri kana katatu pavhiki.
Iva nechokwadi chekufamba nekukurumidza zvakakwana kuti ukwidze kurova kwemoyo, uye ramba wakadaro kwemaminitsi makumi matatu.
Pfeka bhegi remasikati rakaremerwa pakufamba kwepakati pevhiki kugadzirira giya rakakosha.
Pfeka bhutsu dzauchange wakapfeka pakufamba.
Nzira chaiyo yekuwana mablister ndeyekufamba kwenguva yakareba mune shangu dzisina kumbopfekwa kwenguva kana zvachose.
Tora Izvo Zvinokosha
Nekufamba kwezuva kuri nyore, hezvino zvimwe zvakakosha kuti uve nazvo:
Tanga zvishoma uye enda zvishoma kusvika iwe unonzwa wakasununguka munzvimbo dzakakomberedza. Tanga neakareruka uye madaro mapfupi uye zvishoma nezvishoma wedzera kune huremu hunorema uye madaro marefu. Rangarira kuenda neyako kumhanya uye usaedze kuve nyanzvi.
Kudzidzira Kusimba Kwevanofamba netsoka
VIDEO
References
Chrusch, Adam, uye Michelle Kavin. "Ongororo yeMusculoskeletal Injuries, Prehike Conditioning, uye On-Trail Injury Prevention Strategies Kuzvitaura Nevafambi Vakareba Vanofamba paAppalachian Trail." Wilderness & nemishonga yezvakatipoteredza vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004
Fleg, Jerome L. "Aerobic exercise muvakwegura: kiyi yekubudirira kukwegura." Discovery Medicine vol. 13,70 (2012): 223-8.
Gatterer, H et al. "Maitiro ekufamba kwevhiki nevhiki panjodzi dzemoyo kune vakwegura." Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0
Huber, Daniela, nevamwe. "Kusimba Kwekufamba muMhando Mukubatana neKudzidzisa muCardiorespiratory Fitness uye Hupenyu hweHupenyu." International Journal of Environmental Research and Public Health vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848
Liew, Bernard, nevamwe. "Magumisiro eBackpack Carriage paBiomechanics yeKufamba: Ongororo Yakarongeka uye Yekutanga Meta-Analysis." Chinyorwa cheApplied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339
Li, Simon SW, nevamwe. "Migumisiro yebhegi uye mitoro yepakiti mbiri pakugadzikana kwemashure." Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764
Li KW, Chu JC, Chen CC. Kuderera kwesimba, kunoonekwa kushingaira kwemuviri, uye nguva yekutsungirira yemabasa ekudzosera kumashure. Int J Environ Res Hutano Hwevanhu. 2019;16(7):1296. doi:10.3390/ijerph16071296
Mitten, Denise, et al. "Kufamba-famba: Kupindira Kwakaderera, Kunowanikwa Kusimudzira Hutano Hubatsiro." American Journal yemararamiro mushonga vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229
by Dr Alex Jimenez kugwinya , Simba & Simba
Kugwinya, kurovedza muviri, uremu, uye zvirongwa zvekudzidzisa simba zvinoshandisa mazwi seti, reps, uye nguva dzekuzorora. Kuziva zvavanoreva uye mashandisiro avanoita mhedzisiro yakakosha kuzadzisa zvinangwa zvehutano. Chirongwa chemunhu chekudzidzisa chinosiyana muhuremu, reps, seti, nguva dzekuzorora, uye kumhanya kwekuita zvinoenderana nekuti kudzidziswa ndeyekusimba, kukura kwemhasuru, simba, simba, kana kutsungirira. Pano tinopa gwara rekudzidzisa simba pakunzwisisa aya mazwi uye mashandisiro avanoita kuchirongwa chekurovedza muviri.
Simba Kudzidzisa Guide
Reps
Rep zvinoreva kudzokorora. A rep kupedzisa kumwe kwechiitwa, senge bench press, kana imwe bicep curl .
Saka, imwe bicep curl yakaenzana nerep imwe, uye gumi mabhicep curls akaenzana negumi reps.
Reps vanogadzira seti, inova kazhinji nhamba yereps yakaitwa isati yatora zororo.
A kudzokorora hukuru - 1RM ndiko kugona kwemunhu kana kuwanda kwaanogona kusimudza kamwe mudzokororo imwe chete.
A 10RM ingave yakanyanya munhu anogona kusimudza uye kubudirira kuita gumi reps aine fomu rakakodzera.
Sets
Seti inotevedzana yedzokororo yakaitwa zvakatevedzana.
Semuenzaniso, imwe seti yemabhenji ekutsikirira inogona kunge yakadzokororwa sere
Seti dzakagadzirwa zvinoenderana nechirongwa chemunhu chekurovedza muviri.
Zorora
Nguva yekuzorora inguva yekuzorora pakati pemaseti anobvumira kuti tsandanyama dzidzoke.
Nguva yekuzorora pakati pemaseti inogona kubva pamasekonzi makumi matatu kusvika kumaminitsi maviri.
Kudzidzira muviri kunogona kuva nekuzorora kwenguva pfupi kana kureba pakati pe reps.
Nguva yekuzorora yakakodzera inoenderana nechinangwa chekurovedza muviri uye zvinangwa zvehutano. mhasuro hypertrophy / kuvaka: 30 kusvika 60 masekondi
Kutsungirira kwetsandanyama: 30 kusvika 60 seconds
Simba: 2 kusvika kumaminitsi mashanu
Simba: 1 kusvika 2 maminitsi
Zvakakosha kuti nguva yekuzorora pakati peseti.
Kusazorora kwenguva yakakwana uye kutanga neimwe seti nekukurumidza kunogona kunetesa tsandanyama nekukurumidza, zvichiwedzera njodzi yekukuvara.
Kuzorora kwenguva refu pakati pe reps kunogona kutonhodza tsandanyama pasi uye kusunungura kushushikana usati watanga zvakare.
Kutengesa Kuteerera
Sipidhi inoitwa imwe rep yechiitwa ndeye contraction velocity. Concentric - kupfupisa kwemhasuru kazhinji ndiyo inosimudza chikamu che rep.
Eccentric - kureba kwemhasuru, kazhinji kuderera kwechikamu che rep kunobatsira kuvaka mhasuru.
Simba: 1 kusvika 2 seconds concentric uye eccentric
Hypertrophy: 2 kusvika ku5 seconds concentric uye eccentric
Kutsungirira: 1 kusvika 2 masekondi concentric uye eccentric
Simba: isingasviki 1 sekondi concentric uye 1 kusvika 2 masekonzi eccentric
Kusarudza Weights
Kugoverwa kwekudzokorora kunopesana nezana muzana ye1RM kukwidziridzwa kwakanyanya kunotevera. Uyu muenzaniso unoshandisa bhenji press apo 1RM iri 160 mapaundi.
100% ye1RM: 160 mapaundi, 1 kudzokorora
60% ye1RM: 96 mapaundi, warm-up reps
85% ye1RM: 136 pounds, 6 kudzokorora
67% ye1RM: 107 pounds, 12 kudzokorora
65% ye1RM: 104 pounds, 15 kudzokorora
Munhu anofanirwa kukwanisa kusimudza kamwe pa1RM, nhanhatu reps pa85%, 15 reps pa65%, zvichingodaro.
Zvinangwa Zvekuvaka Chirongwa
Chirongwa chekudzidzisa chirongwa chemhando dzekurovedza muviri, frequency, kusimba, uye vhoriyamu, yekurovedza uremu kana chero imwe mhando yekurovedza muviri. Vanhu vanogona kugadzira misanganiswa yakasiyana yemaseti, reps, kuzorora, uye mhando dzemaekisesaizi kuti vawane zvinovaitira. Simba rinokwanisa uye mudzidzisi wekugadzirisa anogona kubatsira kugadzira chirongwa. Izvo zvakasiyana-siyana zvinogona kugadziriswa uye zvinosanganisira:
Sarudzo yekurovedza muviri
Huremu kana kuramba kushandiswa
Nhamba ye reps
Nhamba yemaseti
Kukurumidza kuita
Nguva yekuzorora pakati pemaseti
Nguva yekuzorora pakati pezvirongwa zvekudzidzisa nemazuva evhiki
General Fitness
A basic simba kudzidzisa kusimba chirongwa chinonanga kusimba uye mhasuru-kuvaka.
Pakati pesere ne15 kudzokorora kwemaseti maviri kusvika mana kuchabatsira kuita zvese.
Sarudza maekisesaizi masere kusvika gumi nemaviri, uchiita shuwa yekurova pasi nepamusoro muviri uye musimboti.
simba
Simba rekuvaka rinoshandisa huremu hwakanyanya, hushoma nhamba yereps, uye nguva refu yekuzorora. Iyo neuromuscular system inopindura kune zvinorema zvinorema nekuwedzera kugona kwemuviri kusimudza mitoro inorema.
Semuenzaniso, vanhu vane chinangwa chesimba vanogona kushandisa 5 × 5 system.
Izvi zvinoreva seti shanu dzedzokororo kashanu.
Muscle Growth
Kukura kwetsandanyama uye kudzidziswa kwekuvaka muviri kunoshandisa kureruka, mamwe mareps, uye nguva shoma yekuzorora. Tsandanyama inoda metabolic stress kuti iwedzere saizi.
Izvi zvinoreva kushanda mhasuru kusvika painovaka lactate uye tsandanyama inokuvadzwa mukati, dzimwe nguva inonzi "kudzidziswa kukundikana."
Zvadaro kuzorora uye kudya kwakakodzera kunobatsira kugadzirisa tsandanyama uye tsandanyama inokura mukuita.
Chirongwa chinogona kunge chiri matatu seti ye8 kusvika gumi nemaviri reps, ine mitoro inosvika kana padyo nenzvimbo yekukundikana pane mashoma ekupedzisira reps.
simba
Kudzidzira simba kunoshandisa zviremu zvishoma zvishoma, zvinotora nguva yakareba yekuzorora, uye inotarisa pakumhanya kwekuita. Simba ndiko kugona kufambisa chinhu nekumhanya kukuru.
Kusundidzira kwega kwega, kukweva, kukwenya, kana kuti lunge kunoitwa pakukurumidza tempo.
Rudzi urwu rwekudzidziswa rwunoda kudzidzira kukurumidza kwekusimudza, kuzorora zvakanaka, uye kudzokorora.
Tsandanyama Kutsungirira
Kutsungirira uremu kudzidziswa kunoda mamwe mareps museti yega yega, kusvika pamakumi maviri kana makumi matatu, ane huremu huremu. Vanhu vanofanira kuzvibvunza kuti ndechipi chiri kurovedza muviri kwezuva nezuva kunoda kutsungirira kwakanyanya?
Semuenzaniso, vamhanyi vachada kuisa pfungwa pakuwedzera kutsungirira mumakumbo avo.
Vanoshambira vanogona kushandura uye kutarisa pamaoko avo rimwe zuva vozosimudza rimwe.
Movement seMushonga
VIDEO
References
Liu, Chiung-Ju, naNancy K Latham. "Kufambira mberi kwekudzivisa simba rekudzidzisa kwekuvandudza kushanda kwemuviri kune vanhu vakuru." Iyo Cochrane Database yekuongorora kwakarongeka vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, nevamwe. "Muscle Contraction Velocity: Nzira Yakakodzera Yekuongorora Maitiro Anoshanda muElite Soccer Players." Journal of sports sainzi & mushonga vol. 15,3 483-491. 5 Aug. 2016
Rønnestad, BR, uye I Mujika. "Kunatsiridza kudzidziswa kwesimba kumhanya uye bhasikoro kutsungirira kuita: Wongororo." Scandinavian Journal yeMishonga & Sayenzi muMitambo vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
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
Tøien, Tiril, et al. "Maximal simba rekudzidziswa: kukanganisa kwe eccentric kuwandisa." Nyaya yeNeurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. "Kuramba kudzidziswa mushonga: mhedzisiro yekudzidziswa kwesimba pahutano." Current sports medicine report vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
by Dr Alex Jimenez kugwinya , udyo
Kufamba chinhu chikuru chemuviri kusimbisa muviri basa rinoda kutsungirira. Paunenge uchifamba kwemaawa maviri kana kupfuura, kuwedzera zvitoro zvemagetsi zvinogona kuitwa inotakurika kufamba simba tudyo . Izvi ndizvo zvekudya zvinogona kutorwa pamwe nekudyiwa paunenge uchifamba. Izvi zvinosanganisira michero, miriwo, mabhawa emagetsi, trail mix, simba gels, uye zvinwiwa zvemitambo zvinogona kuzadza muviri. Nekudaro, zvichienderana nekuti munhu anofamba riini, vanofanirwa kufunga nezvekudya kwemangwanani kana kwemasikati vasati vapinda mukufamba. Izvi zvichabatsira kuwana zvakanyanya mabhenefiti kubva kune svutugadzike, uyezve, chii chaunofanira kuva nacho mushure mekudzidzira kupora.
Kufamba Energy Snacks
Vanhu vanofamba kwenguva yakareba vanozoda chekudya - pamberi, panguva, uye shure. Pane nzira dzakasiyana dzekusarudza kubva. Vanhu vangangoda kuyedza nzira dzakasiyana dzekudya uye zvekunwa kuti vawane mwero wakakwana wecarbs, mafuta, uye mapuroteni kuitira kuti muviri uwane simba raunoda usinganzwe kuremerwa kana nzara mushure menguva pfupi. Izvo zvakakodzera zvekufamba simba rekudya zvinofanirwa kuve zvine hutano, zvizere nesimba, uye zviri nyore kudya pakufamba.
Zvibereko zvekudya
Zvokudya zvemichero zvakanakira iyo yose-yakasikwa carbohydrate kuputika.
Mabhanana akanaka kune potassium.
Maapuro, maranjisi, uye mazambiringa akaomeswa anokurudzirwawo twudyo.
Kune vamwe vanhu, iyo fiber mune mimwe michero inogona kuita digestion ichifamba, inoda chimbuzi, saka ronga mberi.
Vamwe vanhu vanogona kudya michero nguva dzose asi vanogona kunge vaine dumbu rakagumbuka panguva yekufamba, ndosaka kuedza kungave kuri madikanwa.
Simba Mabhawa
Zvokudya zvinovaka muviri zvinogona kupa mavhitamini nemamineral uye mapuroteni asi zvinogona kunge zvakakwirira mumakori.
Tarisa mavara kuti usarudze kuenzana kwezvinhu zvakakunakira.
Mabhawa emagetsi anopa musanganiswa une hutano hwemakhahydrates, mapuroteni, uye mafuta
Ivo vakanakira chikafu chekudya kana uchifamba.
Zvigadzirwa zvakawanda zvinoshandisa nzungu/dzimwe nzungu kana soya kuita mapuroteni.
Vanhu vangangoda kudzivirira mabhawa akavharwa nechokoreti, sezvo achigona kunyungudika.
Trail Mix
Trail inosanganiswa ndiyo yekutanga simba bar.Vanhu vanokwanisa kusanganisa zvavo, kutenga zvakawanda, kana kufanorongedza.
Trail mix ine nzungu dzeprotein, mazambiringa akaomeswa kana imwe michero yakaomeswa yemacarbohydrates, uye chokoreti kana carob zvekuravira.
Mhando dzemunyu dzinogona kubatsira kutsiva electrolytes.
Ziva nezvekutonga kwechikamu, sezvo trail musanganiswa inowanzove yakakwira mumafuta nemakori.
Energy Gels
Simba gels kupa kuwedzera kwecarbohydrates yakagadzirirwa vanhu vanoita zviitiko zvekutsungirira uye zviitiko.Magetsi emagetsi anoda kutorwa nawo mvura kune carbohydrate digestion.
Kune mamwe anogona kutorwa pasina mvura asi anogona kusapa simba rakawanda.
Kune vanhu vanofamba nekukurumidza uye vanofema zvakaoma, magetsi emagetsi anogona kuve akachengeteka pane kutsenga uye pamwe nekudzipwa.
Zvitsva zvitsva zviri kuedza kuve zvakasikwa uye zvishoma kutapira.
Simba Nezvinwiwa Zvemitambo
Mvura haina kukwana kuti muviri ugare wakanyorova pakufamba kwenguva refu.
Zvinwiwa zvemitambo zvine shuga nemunyu zvinozadza H2O uye mazinga e electrolyte zvakanyanya kana uchifamba kweinopfuura awa zvichibatsira kudzivirira kupera simba uye. hyponatremia
Zvinokurudzirwa kudzivisa: High-caffeine simba zvinwiwa mumakani maduku, sezvo vane yakawandisa caffeine uye kwete yakakwana hydrating mvura.
Mitambo uye zvinwiwa zvesimba zvine additives nemishonga , izvo zvisingabatsiri pakufamba, uye tsvaga avo vane munyu uye carbohydrate kutsiva.
Ankle Sprain Recovery
VIDEO
References
Francois, Monique Et al. "'Dzidzira chikafu' usati wadya: nzira nyowani yekuvandudza glycemic control mune vanhu vane insulin kuramba." Diabetologia vol. 57,7 (2014): 1437-45. doi:10.1007/s00125-014-3244-6
Islam, Hashim, nevamwe. "Itai Zvokudya Zvokudya: Iri Nyowani Strategy yeKuvandudza Cardiometabolic Health." Exercise uye mitambo sainzi wongororo vol. 50,1 (2022): 31-37. doi:10.1249/JES.0000000000000275
Marangoni, Franca, et al. "Kudya mukudya uye hutano." International Journal yezvekudya sainzi uye Nutrition vol. 70,8 (2019): 909-923. doi:10.1080/09637486.2019.1595543
McCubbin, Alan J nevamwe. "Sports Dietitians Australia Position Statement: Zvokudya Zvokurovedza muviri munzvimbo Dzinopisa." International Journal yemitambo chikafu uye kurovedza muviri metabolism vol. 30,1 (2020): 83-98. doi:10.1123/ijsnem.2019-0300
Moore, Daniel R et al. "Kufamba kana uremu hwemuviri squat" kuita snacks" kunowedzera kudya amino acid kushandiswa kwemyofibrillar protein synthesis panguva yekugara kwenguva refu." Chinyorwa chekushandiswa physiology (Bethesda, Md.: 1985) vol. 133,3 (2022): 777-785. doi:10.1152/japplphysiol.00106.2022
Njike, Valentine Yanchou, et al. "Snack Chikafu, Kuguta, uye Huremu." Kufambira mberi mune zvinovaka muviri (Bethesda, Md.) vol. 7,5 866-78. 15 Sep. 2016, doi:10.3945/an.115.009340
