kusimbisa muviri
Back and Spine Health Exercise: Kuita maekisesaizi ndeimwe yenzira dzakakosha dzekuwedzera hupenyu hurefu, kuvandudza hutano, uye kuderedza marwadzo uye kutambura. Purogiramu yakakodzera yekurovedza muviri inogona kuvandudza kushanduka, kufamba, kuwedzera simba, uye kuderedza marwadzo ekudzokera shure. Zivo yeakanakisa maekisesaizi ekuvandudza hutano kana kuderedza marwadzo kwakakosha kune chirongwa chekurovedza muviri kana chirongwa chekugadzirisa marwadzo. Kugara uchisimbisa muviri ndechimwe chezvinhu zvakanakisa zvaungaite kune hutano hwese. Izvo zvakawanda zvinobatsira zvinosanganisira kuvandudzwa kwehutano uye kusimba uye kuderedzwa kwengozi yezvirwere zvisingaperi.
Kune marudzi akawanda akasiyana ekurovedza muviri; zvakakosha kusarudza mhando dzakakodzera. Zvizhinji zvinobatsira kubva mukusanganiswa kwezviitwa: Kutsungirira kana aerobic Zviitiko zvinowedzera kufema kwako uye kushaya mwoyo. Vanochengetedza mwoyo wako, mapapu, uye urongwa hwehupenyu hwakanaka uye hunovandudza hutano hwako hwose. Mienzaniso inosanganisira kufamba nokukurumidza, kutamba, kushambira, uye kubheji.
Simba kana kuramba kudzidziswa, maitiro anoita kuti mishonga yako iwedzere. Mimwe mienzaniso iri kukwidza zviyero uye kushandisa bhanhire rinopikisa. musaridzwa kudzidzira kunogona kuita kuti zvive nyore kufamba panzvimbo dzisina kufanira uye kubatsira kudzivirira kuwira. Kuti uvandudze mararamiro ako, edza tai chi kana kudzidzira sekumira kune rimwe gumbo. Kubvuma sanduko maekisesaizi anotambanudza tsandanyama dzako uye anogona kubatsira muviri wako kuti urambe wakamira. Yoga uye kuita zvakasiyana-siyana zvinogona kuita kuti iwe uwedzere kushanduka.
by Dr Alex Jimenez kusimbisa muviri , kugwinya
Kune vanhu vari kutsvaga kuvandudza hutano hwavo, bvunzo yekuongorora kusimba inogona kuona nzvimbo dzinogona kuitika uye kubatsira kuongorora hutano hwese uye chimiro chemuviri?
Fitness Assessment
Muedzo wekusimba, unozivikanwawo sekuongorora kusimba, unobatsira kuongorora hutano hwemunhu hwese uye hwemuviri. Inosanganisira nhevedzano yezviitwa zvekugadzira chirongwa chakakodzera chekurovedza muviri chehutano hwese uye kusimba. (National Strength and Conditioning Association. 2017 ) Fitness ongororo yekuongorora mabhenefiti anosanganisira:
Kuziva nzvimbo dzinoda kuvandudzwa.
Kubatsira nyanzvi mukunzwisisa kuti ndedzipi mhando dzemaekisesaizi dzakachengeteka uye dzinoshanda zvakanyanya.
Kubatsira kuyera kufambira mberi kwehutano nekufamba kwenguva.
Kubvumira chirongwa chega chega chinogona kubatsira kudzivirira kukuvara uye kuchengetedza hutano hwese hwemuviri.
Ongororo inogona kusanganisira yakawanda yebvunzo, kusanganisira:
Miyedzo yekuumbwa kwemuviri.
Miedzo yemwoyo yemwoyo.
Miedzo yekutsungirira.
Range of kufamba bvunzo.
Izvo zvinoitirwa kuve nechokwadi kuti munhu wacho haazove panjodzi yekukuvara uye kupa mudzidzisi ruzivo rwunodiwa kuti amise akajeka uye anoshanda zvinangwa zvekusimba. Vanhu vanoshamisika kana kuyedzwa kusimba kwaizovabatsira vanofanira kubvunza mutarisiri wavo wehutano.
General Hutano
Usati watanga chirongwa chekusimbisa muviri, zvakakosha kuzivisa murairidzi wenhoroondo yezvehutano hwega uye kuwana mvumo inodiwa kubva kune vekutanga vehutano. (Harvard Health Publishing. Harvard Medical School. 2012 ) Vanamazvikokota vezvekusimba vanowanzo shandisa imwe kana anopfuura maturusi ekuvheneka kubatsira kuona hutano hwekutanga.National Academy of Sports Medicine. 2020 ) Pakati pemibvunzo, vanhu vanogona kubvunzwa nezvemishonga iri kunwiwa, chero matambudziko edzungu kana kurwadziwa, kana mamiriro ekurapa anogona kukanganisa kugona kwavo maekisesaizi.
Mutumbi Muumbi
Kuumbwa kwemuviri kunotsanangura huwandu hwehuremu hwemuviri, kusanganisira tsandanyama, mapfupa, uye mafuta. Nzira dzinonyanyozivikanwa dzekufungidzira kuumbwa kwemuviri dzinosanganisira:
Bioelectrical Impedance Analysis - BIA
Munguva yeBIA, zviratidzo zvemagetsi zvinotumirwa kubva kumagetsi kuburikidza nemakumbo etsoka kusvika kudumbu kufungidzira kuumbwa kwemuviri. (Doylestown Health. 2024 )
Body Mass Index - BMI
Skinfold Measurements
Zviyero izvi zvinoshandisa calipers kufungidzira huwandu hwemafuta emuviri mupete yeganda.
Cardiovascular Endurance
Cardiovascular endurance test, inozivikanwawo sekuyedzwa kwekushushikana, inoyera kuti moyo nemapapu zvinoshanda sei kupa mweya uye simba kumuviri panguva yekurovedza muviri. (UC Davis Hutano, 2024 ) Mayedzo matatu anonyanya kushandiswa anosanganisira:
12-maminitsi Mhanya Miedzo
Maminitsi gumi nemaviri ekumhanya bvunzo anoitwa pachitsiko, uye munhu asati aita maekisesaizi emwoyo uye kufema mwero unofananidzwa nemoyo wapashure pekurovedza muviri uye mwero wekufema.
Exercise Stress
Exercise stress test inoitwa pane treadmill kana stationary bhasikoro.
Zvinosanganisira kushandisa moyo chekutarisa uye BP kuyera zviratidzo zvakakosha panguva yekurovedza muviri.
VO2 Max Kuedza
Inoitwa pane treadmill kana bhasikoro rakamira.
V02 max kuyedza inoshandisa mudziyo wekufema kuyera huwandu hwakanyanya hwekushandiswa kweokisijeni panguva yekurovedza muviri (UC Davis Hutano, 2024 )
Vamwe varairidzi vachabatanidza maekisesaizi senge sit-ups kana push-ups kuyera mhinduro kune chaiwo maekisesaizi.
Iyi mibairo yekutanga inogona kushandiswa gare gare kuona kana hutano uye kusimba mazinga avandudzwa.
Simba uye Kutsungirira
Kuyedzwa kwetsandanyama kunoyera kureba kwenguva iyo boka remhasuru rinogona kubvumirana uye kusunungura risati raneta. Kuedza kwesimba kunoyera kuwanda kwesimba rekumanikidza boka remhasuru rinogona kuita. (American Council pamusoro peKuekisesaiza, Jiminez C., 2018 ) Zviitwa zvinoshandiswa zvinosanganisira:
The push-up test.
Core simba uye kugadzikana bvunzo.
Dzimwe nguva, mudzidzisi achashandisa metronome kuyera kuti munhu anogona kufambirana nenguva yakareba sei. Migumisiro inobva yaenzaniswa nevanhu vezera rimwechete uye zvepabonde kuti vagadzire nhanho yekutanga. Miedzo yesimba uye yekutsungirira yakakosha sezvo ichibatsira mudzidzisi nzvimbo iyo mapoka emhasuru akasimba, ari panjodzi, uye anoda kutariswa. (Heyward, VH, Gibson, AL 2014 ).
Kubvuma sanduko
Kuyera kuchinjika kwemajoini kwakakosha pakuona kana vanhu vaine postural imbalances, kusagadzikana kwetsoka, kana miganhu mukufamba kwekufamba. (Pate R, Oria M, Pillsbury L, 2012 )
Shoulder Flexibility
Kuyedzwa kwepafudzi kuchinjika kunoongorora kuchinjika uye kufamba kwejoint repafudzi.
Inoitwa nekushandisa ruoko rumwe kusvika kuseri kwemutsipa, pakati pemapendekete, uye rumwe ruoko kusvika kuseri kwemashure, kumapfudzi, kuyera kuti maoko ari kure zvakadii. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Gara-Uye-Usvike
Muedzo uyu unoyera kusimba muzasi kumashure uye hamstring tsandanyama. (American Council of Exercise, Metcalf A. 2014 )
Muedzo wekugara-uye-kusvika unoitwa pasi nemakumbo akawedzerwa zvakakwana.
Kutsetseka kunopimwa nemainchi mangani maoko ari kubva kutsoka kana achisvika kumberi.
Trunk Simudza
Trunk lift test inoshandiswa kuyera kusimba muzasi kumashure.
Zvinoitwa wakarara wakatarisa pasi pasi nemaoko padivi pako.
Munhu wacho anozokumbirwa kusimudza muviri wavo wepamusoro nemamhasuru ekumashure chete.
Kuchinjika kunoyerwa nemasentimita mangani munhu anogona kuzvisimudza kubva pasi. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Fitness ongororo yekuongorora ine mabhenefiti akasiyana. Inogona kubatsira varairidzi kugadzira chirongwa chekurovedza muviri, kubatsira vanhu kuona nzvimbo dzekusimba dzinoda kuvandudzwa, kuyera kufambira mberi, uye kuwedzera kusimba uye kutsungirira kumaitiro avo, izvo zvinogona kubatsira kudzivirira kukuvara nekubatsira. chengetedza hutano hwese . Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa. Aya mapurogiramu echisikigo anoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza. Bvunza nyanzvi yezvehutano kana nyanzvi yekugwinya kuti akutungamirire kana uchida zano.
PUSH Fitness
VIDEO
References
National Strength and Conditioning Association. (2017). Zvinangwa zvekuongorora. www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/
Harvard Health Publishing. Harvard Medical School. (2012). Unoda here kuona chiremba usati watanga chirongwa chako chekurovedza muviri? HealthBeat. www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
National Academy of Sports Medicine. (2020). PAR-Q-+ Mubvunzo Wekugadzirira Kwekuita Zvenyama kune wese munhu. www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24
Doylestown Health. (2024). Bio-Electrical Impedance Analysis (BIA) -Muviri Kuongorora Kwemuviri. www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1
National Heart, Lung, uye Ropa Institute. US Department of Health and Human Services. (ND). calculator your body mass index. Zvakatorwa kubva www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
UC Davis Hutano. (2024). VO2max uye Aerobic Fitness. health.ucdavis.edu/sports-medicine/resources/vo2description
Sangano reAmerican Council on Exercise. Jiminez C. (2018). Kunzwisisa 1-RM uye Zvakafanotaurwa 1-RM Ongororo. ACE Fitness. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/
Heyward, VH, Gibson, AL (2014). Advanced Fitness Assessment uye Exercise Prescription. United Kingdom: Human Kinetics. www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false
Pate R, Oria M, Pillsbury L, (Eds). (2012). Zviyero zvine chekuita nehutano hwevechidiki: Flexibility. MuR. Pate, M. Oria, & L. Pillsbury (Eds.), Zviyero zveFitness uye Hutano Hwakabuda muVechidiki. doi.org/10.17226/13483
Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Chiyero cheKuongorora muKinesiology. United States: Jones & Bartlett Kudzidza. www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=
American Council of Exercise. Metcalf A. (2014). Nzira yekuvandudza kushanduka uye kuichengetedza. ACE Fitness. www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/
by Dr Alex Jimenez kusimbisa muviri , kushushikana
"Kune vanhu vanoda kuita maekisesaizi asi vachitya kana zvinovanetsa, kunzwisisa zvavari kutya rubatsiro kudzoreredza pfungwa dzavo?"
Kukunda Kutya Maekisesaizi
Chimwe chikonzero chedambudziko rehuremu rinoramba riripo ndechekuti vanhu havafambi-famba zvakakwana, uye chikonzero chimwe chete chinoita kuti vanhu vasaite maekisesaizi kutya (Craig M. Hales et al., 2020 ) Kune vanhu, kushanda nesimba kwemuviri uye kufambisa muviri kusvika pakuwedzera kurova kwemoyo, kufema kwakanyanya, uye kudikitira zvakanyanya zvinogona kukonzera kuzvidya mwoyo uye kutyisa kana vasina kuzviita kwenguva yakareba kana kuti vasati vamboshanda. Zvimwe kuzvidya mwoyo uye kutya zvinogona kuitika kune vanhu zvinosanganisira zvinotevera:
Kutarisa Benzi
Chero chinhu chinogona kuitika paunenge uchisimbisa muviri. Kana vanhu vasingakwanise kuona kuti muchina unoshanda sei kana kuti vasina chokwadi kana vari kuita maekisesaizi nemazvo, kudonha pamuchina kana kudonhedza huremu kunogona kukonzera kunzwa kwehupenzi. Kuziva mashandisiro emichina uye uremu kunoda kudzidzira. Bvunza mushandi wejimu kana mudzidzisi wega kuti akubatsire, sekudzidzisa vanhu kuita maekisesaizi nemazvo uye zvakachengeteka ibasa ravo. Uye vanhu vazhinji vari kushanda kunze vanofara kubatsirawo.
Kuona Marwadzo
Vamwe vanodzivisa kurovedza muviri, vachitya kurwadziwa kwakanyanya. Kuekisesaiza hakufanirwe kurwadza, asi kunokonzeresa kurwadziwa nekuti vanhu vanoshandisa tsandanyama dzavasina kumboshandisa kwenguva kana zvachose. Semuenzaniso, mhasuru dzinonzwa kakutsva kutsva kana uchisimudza masimbi. Muviri unopindirana nekurovedza muviri uye unochinja kuita maekisesaizi. Sezvo muviri unowedzera kusimba, vanhu vanoziva mhinduro yemuviri wavo uye vanokwanisa kuzvipikisa nezviremu zvinorema, kumhanya kwenguva refu, kufamba, uye kurovedza muviri. Paunotanga chirongwa chekurovedza muviri, tanga zvishoma nezvishoma. Vamwe varairidzi vanokurudzira kuita zvishoma pane zvinofungwa nemunhu mumavhiki ekutanga. Izvi zvinobatsira kuvaka tsika pasina njodzi yekuneta.
Kukuvara
Paunenge uchitanga chirongwa chekurovedza muviri, vanhu vanogona kunzwa shanduko pamiviri yavo yese, sekunge zvese zviri kudhonza uye kubvarura. Vanhu vasina kurovedza muviri zvakanyanya vanogona kutadza kusiyanisa pakati pekusagadzikana kwakajairika kubva mukurovedza muviri kekutanga uye kurwadziwa kubva mukukuvadzwa. Shin splints, side stitches, kana zvimwe zvinowanzoitika zvinogona kuitika kubva pakutanga purogiramu yekurovedza muviri. Vanhu vangada kurega kurovedza muviri, kurapa kukuvara, uye kutanga zvakare.
Kana muine marwadzo akapinza mumajoini, kubvaruka mhasuru kana marunda, kana chimwe chinhu chisinganzwi zvakanaka, mira uende kuchipatara.
Rovedza Mindfulness
Muviri uchanzwa chimwe chinhu paunenge uchirovedza muviri, asi kuparadzanisa marwadzo chaiwo ekukuvadzwa kubva pakunzwa kwakajairika kwakakosha.
Ziva kuti muviri unonzwa sei panguva yese yekurovedza muviri.
Tevera mirairo uye teerera kune fomu rakakodzera kuti uderedze njodzi yekukuvara.
Shangu Dzakanaka
Kupfeka shangu dzekushanda zvakanaka ipfungwa yakanaka yekudzivisa uye kudzivirira kukuvara.
Isai mari mumhando yeshangu kuti ipe muviri rutsigiro rwainoda.
Fomu Yakakodzera
Kana uchisimudza masimbi, imwe nzira yekuchengetedza kukuvara ndeye kushandisa fomu isiriyo kana chimiro.
Kana usina chokwadi nezve maekisesaizi, bvunza mudzidzisi kana mushandi wejimu kuti akutsanangurire kuti muchina unoshanda sei.
Dziisa
Kusvetukira mukurovedza muviri pasina kudziya kunogona kutungamirira kukukuvadzwa kunogona kutungamirira kumarwadzo asingagumi.
Iyo yekudziya-up yakananga kune Workout inokurudzirwa.
If kufamba , tanga nekufamba zvine mwero.
Kana uchimhanya, tanga nekukurumidza kufamba.
Kana uchisimudza masimbi, ita kamwe kakurovedzera kwemwoyo netsinga kutanga kana yekudziya-up set ine maremu akareruka.
Workout Mukati MeFitness Levels
Kukuvara kunoitika kana uchiedza kuita zvakawandisa nekukurumidza.
Tanga nechirongwa chechiedza.
Shanda kusvika kune kwakanyanyisa uye nguva zhinji maekisesaizi.
Somuenzaniso, kana uchikwanisa kufamba kwemaminitsi gumi, tanga ipapo uye wedzera zvishoma nezvishoma.
kutadza
Kana zvasvika pakurovedza muviri, kukundikana kunogona kuitika nenzira dzakasiyana, sekuderedza uremu, kukundikana kuzviita kuburikidza nekurovedza muviri, kusakwanisa kuomerera kune purogiramu yekurovedza muviri, nezvimwewo. Ichi chikamu chemuitiro, asi vanhu vanogona kukunda kutya kwekudzidzira. kubudikidza nokutsungirira.
Kuisa bhawa yakakwira zvakanyanya kunogona kuve chikonzero chekusiya.
Nzira iri nyore yokuita nayo izvi ndeyokuva nechinangwa chinosvikika.
Zvinangwa zvenguva refu zvinogona kuiswa kuti zvishandire.
Ita zvaunogona kubata izvozvi.
Vanhu vanotora njodzi pese pavanoita chimwe chinhu kubva munzvimbo yavo yekunyaradza. Nekudaro, kutora njodzi kungave kuri madikanwa kukunda kutya kurovedza muviri, kuramba uchienda, uye kubudirira.
Uremu Kuderedza Techniques
VIDEO
References
Hales CM, CM, Fryar CD, Ogden CL. (2020). Kuwanda kwekufutisa uye kufutisa kwakanyanya pakati pevakuru: United States, 2017-2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. Zvakatorwa kubva www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation
by Dr Alex Jimenez kusimbisa muviri , Heart Health
“Kunzwisisa maekisesaizi ari pakati nepakati uye kuyera kuwanda kwekurovedza muviri kunobatsira here kukurumidzisa zvinangwa zvehutano hwevanhu uye kugara kwavo kwakanaka here?”
Maekisesaizi Ane mwero
Mitemo yakasiyana-siyana yekurovedza muviri inokurudzira kurovedza muviri nguva dzose, zvine mwero kuti uwane nekuchengetedza hutano uye hutano. Kuwana zvishoma, zvine mwero kushanda kwevhiki nevhiki kunogona kubatsira kudzivirira zvirwere, kuwedzera hutano hwepfungwa, kutsigira kuderedza uremu nekugadzirisa, uye kuvandudza hupenyu.
Chii ichochi?
Chinhu chipi nechipi chinoita kuti mwoyo upombe uye urove nokukurumidza chinonzi kurovedza muviri zvine mwero. (US Department of Health and Human Services, 2018 )
Kurovedzera moyo kuri pakati nepakati kunosanganisira - kufamba nekukurumidza, kushanda pachivanze, kukorobha, kupukuta, uye kutamba mitambo yakasiyana-siyana inoda kufamba kusingachinji.
Pavanenge vachiita maekisesaizi ari pakati nepakati, vanhu vanofanira kufema zvakanyanya asi vachikwanisa kufambisa hurukuro. (American Heart Association, 2024 )
Muedzo wekutaura inzira yekutarisa kana kurovedza muviri kuri pakati nepakati.
Benefits
Kugara uchirovedza muviri zvine mwero kunogona kubatsira (American Heart Association, 2024 )
Deredzai njodzi yekuvandudza mamiriro akaita sechirwere chemoyo, Type 2 chirwere cheshuga, uye dementia.
Vandudza kurara uye kubatsira nematambudziko ekurara.
Kuvandudza mashandiro ehuropi senge ndangariro, kutarisa, uye kugadzirisa.
ne kuonda uye/kana kuchengetedza.
Kuvandudza hutano hwemapfupa.
Deredza kuora mwoyo, kuzvidya mwoyo, uye zvimwe zviratidzo zvehutano hwepfungwa.
Kuekisesaiza Kwakawanda Sei?
Chirevo chekurovedza muviri zvine mwero chinosanganisira:
Maminitsi makumi matatu pazuva kwemazuva mashanu pavhiki, kana maawa maviri nemaminitsi makumi matatu pasvondo. (US Department of Health and Human Services, 2018 )
Kusimbisa muviri kunoda kuenderera kweinenge maminetsi gumi kuti kuitwe sechikamu chekurovedza muviri.
Vanhu vanogona kuparadzanisa maminetsi avo ezuva nezuva makumi matatu kuita maviri kusvika matatu mapfupi masesheni, yega yega maminetsi gumi kureba.
Sezvo kugona kuita maekisesaizi kuchiwedzera, vavarira kuwedzera zviitwa zvine mwero.
Vanhu vanozokohwa zvakatowanda zvehutano kana vakawedzera zvine mwero aerobic nguva yekurovedza muviri kusvika ku300 maminetsi kana maawa mashanu pavhiki. (US Department of Health and Human Services, 2018 )
Kuyera Maekisesaizi
Kushanda zvine mwero kunowedzera moyo uye kumhanya kwekufema.
Vanhu vanodikitira asi vachiri kugona kuenderera mberi nehurukuro.
Vanhu vanogona kutaura asi havagone kuimba.
Vanhu vachanzwa maekisesaizi asi havasi kufemereka nekututumadza.
Vanhu vanogona kushandisa zviyero zvakasiyana kuyera kusimba kwekuita maekisesaizi.
Heart Rate
Kurova kwemoyo kuri pakati nepakati kunosvika 50% kusvika 70% yehuwandu hwemoyo wemunhu. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022 )
Kurova kwemoyo kwakanyanya kunoenderana nezera.
Chati yekurova kwemoyo kana karukureta inogona kuona mwero wemoyo wemunhu mukuru.
Kuyera kurova kwemwoyo pakati pekurovedza muviri, vanhu vanogona kutora kurova kwemoyo kana kushandisa cheki chemoyo, app, fitness tracker, kana smartwatch kuti vaone kuti vanogara vari pakati nepakati.
MET
MET inomirira Metabolic Equivalent for Task uye zvinoreva huwandu hweokisijeni inoshandiswa nemuviri panguva yekurovedza muviri.
Kugovera METs kune chiitiko kunobvumira vanhu kuti vaenzanise huwandu hwekuita basa rinotora.
Izvi zvinoshanda kune vanhu vane huremu hwakasiyana.
Panguva yekurovedza muviri zvine mwero, kufema uye kurova kwemwoyo kunowedzera, uye muviri unopisa zvakapoteredza 3.5 kusvika ku7 macalorie paminiti.
Nhamba chaiyo yakapiswa zvinoenderana nehuremu hwako uye nhanho yekusimba.
Muviri unoshandisa 1 MET kumabasa ekutanga sekufema.
Magiredhi ekuita :
1 MET - Muviri wakazorora
2 METs - Chiedza chiitiko
3-6 METs - Zviito zvine mwero
7 kana kupfuura METs - Yakasimba chiitiko
Kuonekwa Kuedza Chikero
Vanhu vanogona zvakare kutarisa nhanho yavo yebasa vachishandisa iyo Borg Muyero weInonzwisisika Exertion chiyero/RPE . (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022 ) Kushandisa chikero ichi kunosanganisira kutarisa kuti munhu anonzwa sei pamusoro pekushanda nesimba kwemuviri wake panguva yekurovedza muviri. Chiyero chinotanga pa 6 uye chinoguma pa 20. Kuedza kunofungidzirwa pakati pe11 ne14 kunoonekwa sekuita muviri kune mwero.
6 - Hapana kushanda nesimba - kugara wakanyarara kana kurara
7-8 - Yakanyanya kureruka kuedza
9-10 - Kuedza kwakareruka
11-12 - Chiedza chekuedza
13-14 - Kuedza kwakaoma
15-16 - Kushanda nesimba
17-18 - Kuedza zvakanyanya
20 - Kunyanya kushanda nesimba
mienzaniso
Zviitwa zvakawanda zvinoverengwa sezviitwa zvine mwero-simba. Sarudza zvimwe zvinofadza uye dzidza kuzviwedzera pane zvevhiki nevhiki.
Kutamba kweBallroom
Kutamba mutsetse
Gardening
Mabasa epamba anoita kuti mwoyo upombe.
Softball
Baseball
Volleyball
Tennis yakapetwa kaviri
Kufamba nekukurumidza
Kumhanya kwakareruka
Kufamba kana kumhanya uchitsika
Kushandisa elliptical trainer
Kuchovha bhasikoro pasi pemamaira gumi paawa padanho repasi
Kushambira wakasununguka
Mvura maekisesaizi
Mobility Matambudziko
Vanhu vane nyaya dzekufamba vanokwanisa kusimba zviri pakati nepakati vachishandisa wiricheya yemaoko kana bhasikoro remaoko nekutuhwina kana mvura aerobics.
Vanhu vanokwanisa kushandisa makumbo avo asi vasingatenderi kufamba kana kumhanya-mhanya vanogona kuedza kuchovha bhasikoro kana kushambira.
Kuwedzera Maekisesaizi
Kune nzira dzakasiyana dzekubatanidza uye kuwedzera zviitiko zvemuviri zvine mwero. Izvi zvinosanganisira:
10-miniti Yekuita Kuputika
Famba uchimhanya kweinenge maminitsi gumi panguva.
Famba zviri nyore kwemaminetsi mashoma.
Tora nhanho kwemaminitsi gumi.
Edza kufamba panguva yekuzorora kwebasa kana masikati uye / kana pamberi kana mushure mebasa.
Kufamba Workouts
Vanhu vanogona kufamba mumba, panze, kana patreadmill.
Mamiriro akakodzera uye maitiro ekufamba anoita kuti zvive nyore kuwana kukurumidza kumhanya.
Kana uchinge wakasununguka kufamba uchimhanya kwemaminitsi gumi, tanga kuwedzera nguva yekufamba.
Edza maitiro akasiyana-siyana ekufamba anopa mafambiro anokurumidza, nguva dzekumhanya, uye/kana kuwedzera zvikomo kana treadmill inclines.
Mabasa Matsva
Vanhu vanokurudzirwa kuti vaedze maekisesaizi akasiyana siyana kuti vawane zvinovaitira.
Funga nezve roller skating, blading, kana skateboarding kuti uwedzere kurova kwemoyo.
Kurovedza muviri kuri pakati nepakati kuchawana uye kuchengeta muviri uri muchimiro. Vanhu havafanire kunetseka kana vakangoita zvishoma pakutanga. Bvumira nguva yokuvaka kutsungirira uye zvishoma nezvishoma kuwana nguva zuva rimwe nerimwe yokuita zvinhu zvinosimbisa muviri zvinofadza.
Shandura Muviri Wako
VIDEO
References
US Department of Health & Human Services. (2018). Physical Activity Guidelines kune vekuAmerica, 2nd edition. Zvakatorwa kubva health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
American Heart Association. (2024). American Heart Association inorumbidza yekurovedza muviri muvakuru nevana. (Kurarama Utano, Nyaya. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Centers for Disease Control and Prevention. (2022). Target kurova kwemoyo uye inofungidzirwa yakanyanya kurova kwemoyo. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Centers for Disease Control and Prevention. (2022). Kunonzwisiswa kuedza (Borg Chiyero cheKuonekwa Kwekuita Chikero). Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
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
by Dr Alex Jimenez kusimbisa muviri , Musoro
Kune vanhu vakura vane matambudziko ekumira, kudonha, kutsvedza, uye kurwadza kwemusana, kuwedzera maekisesaizi embabvu kungabatsira here kuunza zororo uye kudzivirira mamiriro acho kuti asawedzera?
Yakagadziridzwa Mamiriro
Zvakajairika kubatanidza kudonha kwekumusoro kumashure nezera, asi zvimwe zvikonzero zvinogona kukonzera matambudziko. (Justyna Drzał-Grabiec, et al., 2013 ) Mbabvu cage uye pelvis zvakakosha pachimiro chemuviri uye inosanganisira yakawanda yepakati. Kana aya mapfupa emapfupa akave asina kurongeka nekuda kwemaitiro asina kunaka, misumbu inonamatira pairi inova yakasimba, isina simba, kana zvose zviri zviviri, uye misumbu yakapoteredza inofanira kubhadhara, zvichiita kuti mamiriro acho awedzere uye kuwedzera kukuvara.
Mamiriro asina kunaka anogona kukonzerwa nembabvu inodzvanyirira pabhonzo repelvic.
Sezvo iyo yekumusoro kumashure inodonha kana kumanikidza, kureba kunogona kutanga kuderera.
Mamiriro ekuziva maitiro anogona kubatsira kusimudza mbabvu kubva pabhonzo repelvic.
Rib Cage Exercises
Ichi chiitwa chinogona kuitwa wakagara kana wakamira. Chiitiko chezuva nezuva chinogona kubatsira kuvandudza kumira uye kubvisa matambudziko ekudzokera shure uye kurwadziwa.
Iyo yekugara vhezheni inobatsira kuchengetedza kutarisa pakuita chiitwa nemazvo.
Iyo yakamira vhezheni inodenha kuziva kwemuviri, ichibvumira munhu kuti anzwe kuti mbabvu yembabvu nemafambiro ekumusoro kumashure zvinokanganisa sei pelvic uye kuzasi kumashure.
Kutanga, zvinokurudzirwa kutanga munzvimbo yakagara.
Kana izvo zvekutanga zvadzidzwa, ipapo zvirokwazvo fambira mberi kusvika pakumira.
kusimbisa muviri
Gadzirisa chiuno kuitira kuti chirere kumberi zvishoma.
Uku kurerekera kumberi kunozowedzeredza iyo yakaderera kumashure curve zvishoma uchiomesa mhasuru dzepazasi nenzira yakanaka.
Kumisikidza uye kuchengetedza iyi curve munzvimbo yekugara inofanirwa kunzwa yakasikwa.
Inhale uye uwedzere kusimudza kumusoro kwembabvu cage.
Kufema kunoita kuti musana nembabvu zvirebe zvishoma.
Exhale uye bvumira mbabvu cage uye kumusoro kumashure kuti vadzokere kunzvimbo yavo yechisikigo.
Dzokorora kusvika ku10 kamwechete kana kaviri pazuva.
Pachiitwa ichi, shandisa kufema kukudziridza kusimudza kwembabvu uye kutakura zvakanyanya.
Usanyanya kubuda pane spinal extension.
Pane kudaro, tarisa kuti sei kufema /kufemereka kunotsigira kufamba kwembabvu nekumusoro kwemusana uye kuumba tsandanyama kubva ipapo.
Edza kusimudza mbabvu yembabvu zvakaenzana kumativi ose sezvo muviri unobvumira.
Nekudzidzira, vanhu vanozoona hutano hunochinja uye kuwedzera chinhambwe pakati pembabvu nepelvis.
Nhungamiro uye Kusiyana
Ita maekisesaizi nekumashure kumadziro kuti utungamirire kumashure.
Imwe mutsauko wepelvis uye rib cage posture kurovedza muviri ndeyekusimudza maoko.
Izvi zvichagadzira maonero akasiyana ekudzidzira kuziva kwemaitiro.
Tarisa pakufamba kwembabvu kana maoko akasimudzwa.
Kusimudza maoko kunoita kuti basa rive nyore, rakaoma, kana kuti rakasiyana here?
Kuti uwedzere kuvandudzwa kwechimiro, tambanudza pectoral tsandanyama.
Yoga
Vanhu vari kutsvaga dzimwe nzira dzekusimbisa hutano hwakanaka vanofanirwa kufunga nezve yoga.
Chidzidzo chakabudiswa mu International Journal yeYoga inoratidza kuti nzira huru yekumisikidza iyo musimboti inogona kunge iri yekusanganisira dzakasiyana siyana dzeyoga postures mumuitiro. (Mrithunjay Rathore et al., 2017 ) Tsandanyama dzeab dzinonamatira kunzvimbo dzakasiyana-siyana pambabvu uye dzinoita basa mukumisikidza, kurongeka, uye kuenzana. Vatsvakurudzi vakacherechedza mhasuru mbiri, ekunze obliques, uye dumbu rakachinjika, sekiyi yekumisikidzwa zvine hutano.
Core Strength
VIDEO
References
Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Kuchinja kwechimiro chemuviri chevakadzi vari kuitika nezera. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Anatomical Correlation yeCore Muscle Activation mune Yakasiyana Yogic Postures. International Journal of yoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Kuchembera kunokonzera kurongekazve kwecortical uye musana wekudzora kwechimiro. Miganho mukuchembera neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028
by Dr Alex Jimenez kusimbisa muviri , kushushikana
Vanhu vanopinda muchirongwa chenguva dzose chekusimba vanogona kutanga kurasikirwa nekufarira uye kukurudzira. Kuziva zviratidzo zvekuneta kunogona kubatsira vanhu kuti vazivezve vavariro yavo?
Exercise Kupisa muviri
Kana kuchengetedza kusimba uye hutano kukava basa uye kuita chero chimwe chinhu chiri nani pane kurovedza muviri, vanhu vanogona kunge vari kusangana nekuneta kwekuita maekisesaizi. Heano zviratidzo zvishoma kuti munhu ari kutsva.
Kufungidzira
Chiratidzo chimwe chinogara chichiisa zvinhu kure.
Munhu anogona kupfeka zvipfeko zvekurovedza muviri, kuseta zvishandiso, nezvimwe.
Nekudaro, iko kurovedzera hakumboitika sezvo munhu ari kuramba achitsvaga zvimwe zvinhu zvekuita.
Pane imwe nguva, vanozofunga kuti nguva yapera uye vanozoshanda mangwana.
mhinduro
Rerutsa maekisesaizi. Ita zvimwe zvibodzwa zvidiki kana zvigadziriso uye chengetedza kurovedza muviri chiedza. (Nemanja Lakicevic, et al., 2020 ) Muenzaniso unogona kuva:
Tarisa chete pakutambanudza.
Tora kufamba uchitenderedza block.
Kwira nekudzika mamwe masitepisi akaenzana neashoma.
Ita gumi pushups, gumi squats, uye gumi mapapu, kana mamwe maekisesaizi uye ndizvozvo.
Hazvichafadzi
Kana wapiswa, kurovedza muviri hakusi kunakidza uye kusingafadzi. (Franklin Velasco, Rafael Jorda. 2020 ) Varairidzi vanozopa zano rekutsvaga chimwe chinhu chakanaka nezve maekisesaizi.
mhinduro
Chinja kune chimwe chiitiko chitsva kana chakasiyana. (Nemanja Lakicevic, et al., 2020 )
Kana kufarira uye chido chisipo panowanikwa usaite zvenguva dzose maekisesaizi, sezvo izvi zvichigona kuwedzera kuderera kwekukurudzira.
Ino ndiyo nguva yekuchinja maitiro uye kuenda kune yekuzorora bhasikoro kana rollerblade, skateboard, nezvimwe, chikamu.
Enda kupaki, ingofamba-famba, uye ukanganwe nezve maekisesaizi uchingotora zvese.
Tamba mutambo neshamwari kana kukandira bhora.
Kuneta
Kwete chete mumuviri, asi kuneta mupfungwa kunogona kuva chiratidzo chekurovedza muviri kuneta.
mhinduro
Zorora.
Vanhu vanogona kufunga kuti vanofanira kushanda zuva rega rega uye kunamatira kuchirongwa kana zvimwe vakundikana.
Mhando iyi yemafungiro inogona kutungamirira mukuneta uye kuwedzera kunetseka.
Muviri nepfungwa zvinoda nguva yakakwana yekupora.
Kanganwa nezve kurovedza muviri kwakarongeka kwezuva, uye ona kuti pfungwa nemuviri zvinonzwa sei zuva rinotevera.
Mazuva maviri kana matatu kubva mumutsara anogona kuita mutsauko wakakura mukukurudzira uye kupa maonero matsva pamaitiro ekurovedza muviri.
Low Energy Levels Mushure meKurovedza muviri
Maekisesaizi, kunyange achinetesa nenzira yakanaka, anofanira kupa simba munhu wacho. Kurovedza kwakawanda kunofanira kusiya muviri uchinzwa zviri nani kupfuura kare. Kana muviri uchinzwa zvakanyanya kana simba rakaderera, izvi zvinogona kuva chiratidzo che overtraining izvo zvingaita kuti unzwe kupera simba.
mhinduro
Iyi inogona kunge iri nguva yekurerutsira kubva pachirongwa chekusimba.
Kanganwa kushanda nesimba uye/kana kurema-huremu kudzidziswa.
Ino ndiyo nguva yekunyaradza muviri.
Chiedza yoga workouts kana Pilates inogona kubatsira.
Iyi inzira yekushingaira kupora, kubvumira pfungwa nemuviri kuzorora kubva pakushanda zvakanyanya.
Kuchinja kweMood uye/kana Kushatirwa
Kana pfungwa nemuviri zvanyanya kushanda uye zvakanyanyisa kudzidziswa, zvinogona kukonzera kushushikana, kugumbuka, uye kushushikana zvinotungamira mukuneta.
mhinduro
Ita chimwe chinhu chinonzwa zvakanaka. Izvi zvinogona kusanganisira:
A therapeutic massage.
Chikamu che spa.
Kutorara kwenguva refu.
Kunyorovesa tsoka.
Kutora kugeza kwekurapa.
kufungisisa
Kupisa kunogona kuitika, chinangwa ndechekuchengeta zvigadziriso zviri nyore sekutora mazuva mashoma kana kuedza chimwe chinhu chitsva kuti udzoke uchinzwa kuzorodzwa uye kusimba.
Multidisciplinary Evaluation uye Kurapa
VIDEO
References
Lakicevic, N., Marudzi, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Ita Kusimba Kunakidza: Zvingave Zvitsva Zvingave Chinhu Chinokosha Chekutemerwa Kwekuita Kwemuviri? Frontiers mune psychology, 11, 577522. doi.org/10.3389/fpsyg.2020.577522
Velasco, F., & Jorda, R. (2020). Mufananidzo Wekubhowekana Pakati Pevatambi uye Zvazvinoreva muSports Management: A Multi-Method Approach. Miganhu mune zvepfungwa, 11, 831. doi.org/10.3389/fpsyg.2020.00831
by Dr Alex Jimenez kusimbisa muviri , Simba & Simba
Simba ndiko kusanganiswa kwesimba uye kumhanya nekufamba kwenguva. Kusimba ndiko kuti munhu anogona kushandisa simba rakawanda sei . simba is kuti munhu anogona kukurumidza sei kushandisa simba. Kudzidziswa kwesimba kwesimba, aka kudzidziswa kwesimba, kuri kukwanisa kushandisa huwandu hwesimba mune imwe nguva yakapihwa. Simba rinogona kuvakwa nekudzidziswa uremu. Nekudaro, kudzidziswa kwesimba kwesimba hakusi kwekurema chete. Vatambi vazhinji vakaita senhabvu, basketball, uye volleyball vatambi, vanomhanya, vatambi, uye wrestlers vanovaka simba rekuwedzera simba, kunatsiridza kuputika, kuwedzera kusvetuka kwavo kwakatwasuka, uye kupa miviri yavo kuzorora kubva pakudzidziswa uremu.
Kudzidzira Simba Simba
Kuvaka simba chimwe chinhu, asi kuve nesimba kunoda chimwe chinhu mukudzidziswa. Biologically, vanhu vanodzidzira tsandanyama kuti dzirebe uye kudhonzwa nekukurumidza kuitira kuti muviri ugone kuita imwe seti yemafambiro.
Benefits
Zvakanakira simba rekudzidziswa.
Inosimudzira Kushanda Kwemuviri Kuzorora
Kudzidziswa kwesimba kunopa pfungwa nemuviri kuzorora kubva pakudzidziswa kunorema.
Inopa matendon, majoini, uye central nerve system kuzorora.
Inopa shanduko inonakidza uye ine hutano nekusvetuka, kukanda, kusvetuka, nezvimwe.
Inoderedza Ngozi yeKnee Injury
Kudzidzira kunobatsira kuvandudza:
Simba rehudyu.
Kudzika biomechanics. Inobatsira kuderedza njodzi yekukuvara kwebvi.
Inobatsira kusimbisa mhasuru dziri pamusoro pebvi.
A kudzidza vakawana vanhu vane ibvi osteoarthritis vakapinda mu-high-intensity simba kudzidziswa, zvichienzaniswa ne-low-intensity, vane kuderera kwezviratidzo zvekurwadziwa kwemabvi.
Inovandudza Vertical Jump
Kusvetuka kana kusvetuka kwakatwasuka ndiko kuti munhu anogona kusvetuka pakakwirira zvakadii uye chinhu chakajairika chekuongorora kugona kwemumhanyi.
Icho chikamu chakakosha chekufamba kudzidzisa zvirongwa zvekuvandudza mitambo yemitambo.
Tsvagiridzo yakaratidza kuti simba resimba uye kusvetuka kudzidziswa kunogona kuvandudza kusvetuka kureba.
Kudzidzisa Purogiramu
Usati watanga chero chirongwa chekurovedza muviri, zvinokurudzirwa kutaura nachiremba. Zvikamu zvakakosha zvekuisa pfungwa pazviri paunenge uchidzidzira simba.
maitikiro
Kutanga nehurongwa hwe3-4 nguva pavhiki inokurudzirwa ne American College yeMitambo Mushonga .
Kuenda pamusoro peiyo frequency kunogona kuve kwakasimba pamuviri uye nechepakati tsinga system.
Kuganhurira zvirongwa kusvika kashoma pasvondo kunopa muviri nguva yekupora.
midziyo
Nokuti kurovedza simba kunosanganisira kusanganiswa kwesimba rinowedzera uye kukurumidza, kushandisa midziyo yakakodzera inobvumira zvose zvakakosha. Nekudaro, kune nzira dzekuvandudza pasina michina.
Pakudzidzira kusvetuka, wedzera simba nekuwedzera chinhambwe uchishandisa bhokisi rakareba.
Kudzidzira mapush-ups pasi, wedzera simba nekusaidzira nesimba rakawanda kuitira kuti maoko abve pasi.
Kuvandudza simba nekuwedzera kumhanya, maekisesaizi anogona kuitwa nekukurumidza kana nekuzorora kwakaderera pakati peseti.
uremu
Huremu hunoenderana nemunhu one-rep max kana kuti huremu hunorema hunogona kusimudzwa mukudzokorora kumwe chete.
Izvi ndizvo chaizvo rekodhi yemunhu chero ipi zvayo yekusimudza uremu iri kuitwa.
Simba rekudzidzisa mafambiro sarudzo: Plyometrics, Ballistic, kana Dynamic.
Plyometrics inosanganisira zviitiko zvakaita se squats kana kusvetuka mapapu, zvakajairika nevatambi venhabvu uye basketball.
Kudzidziswa kweBallistic kunosanganisira zviitiko senge back squat yenhabvu kana vatambi venhabvu.
Dzidzo ine simba inoshanda kune zvemitambo-chaiyo yekudzidzira kufamba senge gorofu kana kushanda tenisi.
udyo
Ingave cardio kana simba rekudzidziswa, yakakwana caloric kudya kwakakosha zvisinei nerudzi rwekurovedza muviri, izvi zvinoreva kuva nehutano hwakanaka hwemacronutrients matatu: makhahydrates, mafuta, uye mapuroteni.
Makabhohaidhiretsi anogona kuve akanyanya kukosha, sekutsvagisa kwakaratidza kuti kurovedza muviri kwakanyanya senge kudzidziswa kwesimba kunovandudza kana kudya makabhohaidhiretsi pamberi, panguva, uye mushure mekurovedza muviri.
Mafuta anodiwa, uye kudya kwezuva nezuva kuri pasi pe20% yekoriori yekudya kunogona kuderedza kutorwa kwezvakasiyana zvakakosha zvinovaka muviri.
Zvinokurudzirwa kushandisa 1.2-1.7 magiramu eprotein pakirogiramu yehuremu hwemunhu.
Sezvakaita chero kurovedza muviri, kurovedza kunotora nguva, uye zvakakosha kufambira mberi zvishoma nezvishoma chete kana muviri wakagadzirirwa. Kubatanidza zvinhu zvehupenyu hune hutano hunosanganisira kudya kwakadzikama, kudya kunovaka muviri uye kurara kwakakodzera uye mazuva ekuzorora. Izvi zvichabatsira kuwana zvakanyanya mabhenefiti uye dzivirira kukuvara .
Kuvandudza Athletic Performance Kuburikidza NeChiropractic
VIDEO
References
Balachandran, Anoop T et al. "Kuenzanisa kweKudzidzira Simba vs. Traditional Strength Training pamusoro peKushanda Kwenyama muVakuru Vakuru: Kuongorora Kwakarongeka uye Meta-analysis." JAMA Network Vhura vol. 5,5 e2211623. 2 Chivabvu. 2022, doi:10.1001/jamanetworkopen.2022.11623
Maestroni, Luca, nevamwe. "Simba uye Simba Kudzidziswa muRehabilitation: Kusimbisa Nheyo uye Hunoshanda Strategies Kudzosa Vamhanyi kuKushanda Kwepamusoro." Mushonga wemitambo (Auckland, NZ) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
Marian, Vanderka, nevamwe. "Yakawedzera Kusimba Kwesimba, Vertical Jump uye Sprint Performance mushure memavhiki masere eJump Squat Kudzidziswa nemitoro Yega." Nyaya yemitambo sainzi & Mushonga vol. 8 15,3-492. 500 Aug. 5
Peebles, Alexander T et al. "Kudzika biomechanics kushomeka mune anterior cruciate ligament reconstruction varwere vanogona kuongororwa munzvimbo isiri yerabhoritari." Chinyorwa chekutsvakurudza kwemapfupa: kuburitswa kwepamutemo kweOrthopedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039
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
Wesley, Caroline A et al. "Yakadzika Yakanyanya Kudzika Biomechanics muMarume Maviri Mushure meKushanda Kwekuita Kudzidzira Protocol." Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03
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
