Simba & Simba
Back Clinic Simba & Simba Kudzidziswa. Aya marudzi emapurogiramu ekugadzirisa ndeevatambi uye nehuwandu hwevanhu. Vanogona kusvika pamwero wepamusoro wesimba uye simba, zvichiita kuti vakwanise kuzadzisa zvinangwa zvavo zvekusimba. Simba rinotsanangurwa sekugona kuburitsa simba rakawanda nekukurumidza sezvinobvira. Inodiwa pakufamba kwemitambo sekurovedza muviri (yakachena & jerk), kupenengura bheti, kirabhu yegorofu, tenisi racket, uye kumhanya nepakati.
Simba rinoda simba nekukasika kukudziridza simba. Kusimba ndiko kuwanda kwesimba remhasuru / s rinogona kuita kurwisa mutoro wekunze. Imwe rep yepamusoro bvunzo inoitwa apo vanhu vanoongorora huremu hukuru hwavanogona kusimudza vachichengeta fomu rakakodzera. Kumhanya kwekufamba hakuna kukosha mukuyedzwa kwesimba. Dr. Alex Jimenez anopa ruzivo rwezvakasiyana-siyana uye maitiro uye anotsanangura njodzi dzinogona kuitika dzekukuvara pakudzidziswa kwesimba kuburikidza nezvakawanda zvinyorwa zvinyorwa.
by Dr Alex Jimenez kugwinya , Simba & Simba
Muchina wekukwasva unogona kupa muviri uzere kurovedza muviri kune vanhu vari kutsvaga kuvandudza kusimba?
Boka revanhu vanoita maekisesaizi mujimu vachishandisa muchina wekukwasva pamwe chete. Maonero epadivi emukadzi wemitambo ari kudzidzira pamushini wekukwasva muCrossFit centre. Musikana ane tsandanyama uye murume wemitambo vari kudzidzira kudzidzira simulator kuCrossFit gym.
Ringing Machine
Nhasi, michina yekukwasva inozivikanwa zvakanyanya sezvishandiso zvinoshanda zvekusimbisa muviri. Ivo vanogona kuwanikwa munzvimbo dzekusimbisa muviri, nzvimbo dzekusimbaradza, kurapwa kwemuviri, uye makiriniki ekugadzirisa mitambo. Kukwasva kwakaderera-kukanganisa, kunobvumira kutonga kwekufamba uye kumhanya, uye inokurudzirwa kupora kupora. Dzimwe nguva inokurudzirwa sekurovedza muviri kune vanhu vane matanho ekutanga eosteoarthritis.
Benefits
Zvinobatsira zvacho zvinosanganisira:
Kukwasva ibasa remuviri rakazara rinosimbisa mapoka makuru emhasuru mumaoko, makumbo, uye musimboti uye kuwedzera kutsungirira kwemoyo.
Muviri wepamusoro nepasi unoshandiswa pakurohwa kwese.
Inosimbisa uye toni mhasuru.
Kukwasha kunopisa macalorie akakosha pasina kuisa kushushikana kwakawedzerwa pamajoini.
Inovandudza kutsungirira uye hutano hwemoyo nemapapu.
Cardiovascular Fitness
Kukwasva ibasa risingawanzoitiki rinosanganisira simba uye kutsungirira. Kurovedzera muviri kunowedzera kurova kwemoyo uye oxygen, kunatsiridza kusimba kwemoyo. (Hansen RK, nevamwe. 2023 Kuburikidza nekuenderera mberi, rhythmic kufamba, izvo zvinowedzera kushandiswa kweokisijeni, kukwasva kunosimudzira kugona kwemoyo nemapapu kupa mweya weokisijeni kumuviri uye kushanda pakutsungirira kwetsandanyama.
Full-Muviri Workout
Basa rekukwasva ibasa rakazara remuviri rinoshanda panguva imwe chete nzvimbo dzakawanda dzemuviri nemapoka emhasuru, kunyanya maoko, musana, musimboti, uye makumbo. Iko kufamba kunofambisa mapoka makuru emhasuru kuburikidza nehuwandu hwakazara hwekufamba, kusimudzira kuchinjika uye kuvandudza tsandanyama toni iyo yakanaka kune vanhu vane dambudziko nekuita maekisesaizi ekurema sekumhanya. Kukwasva kunogonawo kuvandudza mamaki emuviri, zvichienderana nekusimba kwekurovedza muviri uye nzvimbo yekurova kwemoyo inochengetwa.
Joint-Friendly
Kukwasva ibasa rakadzikama, rinoita kuti zvive nyore pamajoini uye akakodzera vanhu vane zvinonetsa pamwe chete kana avo vari kutsvaga kurovedza muviri-kune hushamwari. Iko kurovedzera kunobata mamhasuru makuru nenzira yakaderera-isina kurovera pamajoini kana kutenderera kwakanyanya.
Inopisa MaCalori
Kukwasva kunogona kuve nzira inoshanda yekupisa macalorie. Yayo yemoyo uye yekudzivirira kudzidzisa musanganiswa inoita kuti ive chishandiso chinoshanda chekutonga uremu uye kurasikirwa nehuremu. Kuchinjana pakati pepamusoro uye kuderera kwesimba kunogona kuwedzera kutsva kwekoriori panguva uye mushure mechikamu chekurovedza muviri kubva kune yakawandisa post-exercise oxygen kushandiswa (EPOC), inozivikanwawo sekuti afterburn effect. (Sindorf, MAG et al., 2021 )
Inovandudza Mamiriro
Kuchengeta chimiro chine hutano kunopa akawanda mabhenefiti, akadai sekuvandudza kugona kufema, kubatsira mukugaya, nekudzivirira kukuvara. (Kim D, 2015 ) Kukwasva kunogona kuva basa rinoshanda rinowedzera simba remashure uye kuziva uye kuderedza njodzi dzemarwadzo ekudzokera shure. Yakakodzera musana activation inodiwa kuti ibudirire kukwasva, iyo inobatsirawo kukwevera mapendekete kumashure. Iyo hip flexors inobatsira kurebesa panguva yedhiraivha chikamu apo mapendekete akavhurika. Unyanzvi hwekukwasva hunosanganisira:
Dorsiflexion yetsoka.
Kutambanudza kweAchilles tendon.
Kubatanidza tibialis.
kutanga
Kukwasva hakuna kunyanya kuoma kuti utange. Kutevera maitiro akagovaniswa nenyanzvi kuchabatsira kuvandudza ruzivo uye kuderedza njodzi ye kuipa .
Kuchengeta Mamiriro Akarurama
Musana unofanirwa kuve wakatwasuka mukati mekufamba.
Sungai mhasuru dzepakati kuti musana usatenderere uchikotama pamabvi nemuhudyu panguva yekufamba.
Izvi zvinoita kuti muviri urambe wakabatana, unodzivirira kukuvara, uye zvinoita kuti kurovedza muviri kubudirire.
Chengetedza Stroke Sequences
Kune zvikamu zvina kune zvakatevedzana:
The Catch - ndipo paunogara kumberi kwemuchina wakakotama mabvi uye maoko achitambanudza ruoko kuti abate mubato.
The fambisa -ndiyo nhanho inotevera, iyo inosanganisira kusundira mupuratifomu nezvitsitsinho zvako uye kutyaira nemumakumbo ako uchibata makumbo ako, glutes, uye musimboti. Panguva yekutyaira, unoda kuzembera kumashure zvishoma uchisaidzira nemakumbo ako uchikweva mubato kuzasi kwembabvu cage.
The pedza - zembera kumashure zvishoma uchikwevera mubato kuzasi kwechipfuva.
The kupora - tambanudza maoko ako mberi uchikotamisa chiuno kuunza torso mberi, uchishandisa makumbo ako kukwevera kumashure kunzvimbo yekutanga.
Gadzirisa Resistance Zvinoenderana
Michina yakawanda yekukwasva ine zvigadziriso zvekuramba. Vatangi vekutanga vanofanirwa kutanga neakadzika nhanho yekupikisa kuti vatarise pahunyanzvi hwakakodzera uye zvishoma nezvishoma vachiwedzera sezvavanowedzera kugadzikana kuitira kuti kuramba kunopa dambudziko pasina kukanganisa fomu. Pamuchina wekukwasva, munhu wacho anofanirwa kunzwa sekunge ari kunyungudika zvakanaka pamusoro pemvura aine shamhu dzakasimba, dzine simba dzinodzokororwa kune mareps akawanda zvichienderana nekurovedza muviri.
Kupisa
Kushanda kweAerobic kunoda kufema kwakakodzera. Zvinokurudzirwa kufemera mukati mechikamu chekudzoreredza paunenge uchitsvedza chigaro mberi uye exhale panguva yedhiraivha chikamu paunenge uchisundira nemakumbo. Kufema mukuwirirana nekufamba kwekukwasva kunoita kuti mweya weokisijeni urambe uchienda, saka muviri unochengetedza simba uye kurova kwakanaka.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Sezvinoita chero chirongwa chekugwinya, vanhu vanofanirwa kubvunza nyanzvi yezvehutano kana nyanzvi yekugwinya, kunyanya kana mamiriro ehutano agara aripo kana kunetseka kuripo. PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kuvandudza muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana. Isu tinotarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes kugadzira zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvakagadzirirwa kumunhu. Tichishandisa nzira yakabatanidzwa, chinangwa chedu ndechekubvisa marwadzo zvakasikwa nekudzorera hutano uye kushanda kumuviri kuburikidza neFunctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana imwe nzira yekurapa ichidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape kurapa kwakanyanya kunowanikwa.
Core Exercises uye Kurwadza Kwemusana
VIDEO
References
Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Kuekisesaiza kunowedzera cardiorespiratory fitness uye brachial artery dhayamita asi kwete zvechinyakare cardiometabolic njodzi zvinhu mumusana-wakakuvara vanhu. European Journal of Applied Physiology, 123 (6), 1241-1255. doi.org/10.1007/s00421-023-05146-y
Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Yakawandisa Post-Exercise Oxygen Consumption uye Substrate Oxidation Kutevera Yakakwira-Intensity Interval Kudzidziswa: Migumisiro Yekudzoreredza Manipulation. International Journal of Exercise Sayenzi, 14(2), 1151–1165.
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
by Dr Alex Jimenez kugwinya , Simba & Simba
Ko kutora chikamu mumutambo waunofarira mazuva akati wandei pasvondo kungabatsira vanhu vari kuedza kuva vakagwinya kana kuchengetedza humwe hutano here?
Sports For Fitness
Kupedza maawa mujimu dzimwe nguva kunogona kunzwa senge ibasa, kunyanya kune vanhu vanoda mitambo yemakwikwi kana yekutandara pane zvechinyakare zvemwoyo uye kuramba kudzidziswa. Mitambo yakasiyana-siyana inoda nguva chete, simba, zvipfeko zvakakwana, uye kuda kutamba. Heano mashoma emitambo yekusimba iyo inogona kubatsira kuvandudza hutano hwese uye hutano.
Cycling uye Mountain Biking
Cycling ndeimwe yemitambo yakanakisa yekusimba. Kunyangwe mumigwagwa kana mumigwagwa, inokurumidza kana inononoka, inonakidza aerobic kurovedza muviri uye inobatsira mhasuru dzemakumbo, kunyanya maquads, glutes, uye hamstrings. Tsvagiridzo yakaratidza kuti, kunyanya kune avo vane chirwere cheshuga, kuchovha bhasikoro kunogona kuderedza njodzi yekufa nguva isati yakwana. (Mathias Ried-Larsen et al., 2021 )
Kune mabhasikoro akakodzera emazera ese nematanho.
Vanotanga vanotanga nemakwara akavezwa.
Yepakati kusvika kumatanho epamusoro anogona kuita bhasikoro mumigwagwa uye kukwira bhasikoro.
Mijaho yemigwagwa kana yemakomo kune vanhu vari kutsvaga kukwikwidza.
Chinonyengera Sports
Vatambi vemitambo yeRacket vanobva kumazera ese uye nhanho dzekusimba, yekupinda-chikamu kusvika kune yakanyanya kukwikwidza, uye zvese zvinopa zvakanyanya kurovedzera muviri.
Racket mitambo inonangana nemhasuru kumashure, mapendekete, maoko, chipfuva, quads, glutes, hamstrings, uye core.
Mitambo yeRacquet yakaratidzawo kuderedza njodzi yekufa kwechirwere chemoyo. (Pekka Oja et al., 2017 )
Sanganisa izvozvo nekutsungirira, kumhanya, kuenzanisa, uye kugona kunodiwa kukwikwidza, uye vanhu vanokurumidza kuona kuti mitambo miviri iyi inogona sei kupa chiitiko chekurovedza muviri uku vachipisa toni yemacalorie.
gorofu
Kuti gorofu uve mutambo wekusimbisa muviri, vanhu vanofanirwa kufamba maburi ese vakatakura kana kusunda makirabhu.
Chinodiwa ibhutsu dzinotsigira.
Kufamba kosi kunogona kuve neakawanda hutano mabhenefiti, kusanganisira yemoyo vascular uye hutano hwekufema. (AD Murray et al., 2017 )
Gorofu mutambo wega wega unogona kutora chikamu mune chero nhanho yehupenyu.
Water Sports
Paddleboarding, rowing, kayaking, uye chikepe chinogona kupa mhinduro yekusimba kune vanhu vanofarira kunze. Iyi mitambo inowedzera kurova kwemoyo, inovandudza tsandanyama kutsungirira uye kusimba, uye kupisa macalorie akanyanya. (Thomas Ian Gee et al., 2016 )
Swimming
Zviitwa zvinoda mhasuru dzepamusoro nedzepasi kuti dzishande pamwe chete dzinokwira mumitambo yekusimba. Kutuhwina ndiyo yakakwana-yemuviri kurovedza muviri kune chero munhu ari kutsvaga yakasimba uye inokwikwidza yekubuda inoda simba uye kutsungirira.
Mutambo kana chiitiko chakapfava pamajoini. (Nyasha H. Lo et al., 2020 )
Kutuhwina kunogona kuve mutambo wegore rose une mazinga akasiyana emakwikwi.
Triathlon Kudzidzira
Triathlon kudzidziswa ndeyevatambi vehupenyu hwese vanotarisa kuvandudza kutsungirira uye simba uye vanotanga maekisesaizi vanoda chinangwa; ndiwo mutambo wekupedzisira wekusimba.
Kumhanya, kuchovha bhasikoro, uye kushambira pamwechete kunonetsa tsandanyama yega yega uye zvakanyanya kuwedzera aerobic uye anaerobic kusimba. (Naroa Etxebarria et al., 2019 )
Pane chimwe chinhu chenhanho yega yega yekusimba, kubva kumakwikwi emumhanyi mapfupi kusvika kuzviitiko zvakazara zveIronman.
Basketball uye Volleyball
Basketball nevolleyball zvinopa mabhenefiti emuviri ekushanda nesimba. Iyi mitambo inoda kumhanya, kutenderera, uye kusvetuka, izvo zvinobata tsinga dzemwoyo uye kusimbisa tsandanyama dzese. Kutamba volleyball mujecha kunoita kuti tsandanyama dzishande nesimba.
Mitambo miviri yakakodzera kune akawanda mazinga ehutano.
Vatangi vekutanga vanokurudzirwa kuti vadzidze hunyanzvi hwekutanga uye kuburikidza nekudhirowa vasati vaenda kumitambo kana machisi.
Mitambo miviri inoda kufamba nguva dzose, kuwedzera njodzi ye kuipa , saka zvakakosha kuti udzidze zvakakosha.
Taura nemupi wehutano usati watanga maitiro matsva ekurovedza muviri kana kuwedzera chiitiko chitsva kune chirongwa chekurovedza muviri.
Lumbar Sports Injuries
VIDEO
References
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Association of Cycling With All-Cause uye Cardiovascular Disease Kufa Pakati Pevanhu Vane Chirwere Chirwere: The European Prospective Investigation kupinda Cancer and Nutrition (EPIC) Chidzidzo. JAMA mushonga wemukati, 181 (9), 1196-1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedidic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Masangano emhando dzakasiyana dzemitambo uye maekisesaizi ane-zvikonzero uye kufa kwechirwere chemoyo: chidzidzo cheboka chevanhu vakuru vekuBritain 80 306. British Journal yemishonga yemitambo, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Hukama huri pakati pegorofu uye hutano: scoping wongororo. Magazini yeBritish yemishonga yemitambo, 51 (1), 12-19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Kuongorora Mhedzisiro YeMaitiro Akaita Kukwasva Simba Rekudzidzisa PaSimba neSimba Rekuvandudza uye 2,000 m Kurovha Performance. Chinyorwa chevanhu kinetics, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Humbowo Hwokuti Kushambira Kunogona Kuve Dziviriro yeKnee Osteoarthritis: Dhata kubva kuOsteoarthritis Initiative. PM & R: bhuku rekukuvara, basa, uye kugadzirisa, 12 (6), 529-537. doi.org/10.1002/pmrj.12267
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Kudzidzira uye Kukwikwidza Kugadzirira muTriathlon. Mitambo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
by Dr Alex Jimenez kugwinya , Simba & Simba
Kune vanhu vanotanga kusimudza masimbi, mayuniti emota akakosha pakufamba kwemhasuru. Kuvaka mamwe mayuniti emota kunobatsira kuvaka simba uye kuchengetedza tsandanyama?
Motor Units
Motor units inodzora skeletal tsandanyama uye ndiwo simba riri shure kwekufamba kwemuviri wese. (C J. Heckman, Roger M. Enoka 2012 )
Kusimudza masimbi nguva dzose kunodzidzisa muviri kugadzira mamwe mayuniti emota uye simba.
General nhungamiro inokurudzira kusimudza masimbi emapoka ese emhasuru mazuva maviri kusvika matatu asina kutevedzana pasvondo.
Kusagadzikana kunobatsira kuchengetedza tsandanyama.
Kufambira mberi nguva dzose kunowedzera njodzi yekudonha.
Zvavari
Kuita maekisesaizi kunowedzera simba remuviri, ukuwo kugara pasi uye kusaita basa kunoita kuti vashaye simba. Mota unit is a single nerve cell/neuron inopa tsinga kuti dziite innervate boka retsandanyama. Iyo neuron inogamuchira zviratidzo kubva kuhuropi izvo zvinomutsa mhasuru fibers mune iyo imwe mota unit kuti iite kufamba.
Tsandanyama dzinosanganisira mhando dzakasiyana dzefiber.
Iwo akabatanidzwa kumapfupa ane connective tissue, iyo yakasimba kudarika tsandanyama.
Multiple motor units akaparadzirwa mukati memhasuru.
Iwo mayunitsi emota anobatsira kuona kuti tsandanyama kupesana simba inopararira zvakaenzana mumhasuru.
Motokari zvikamu zvakasiyana-siyana uye zvinoshanda zvakasiyana zvichienderana nokuti kupi uye zvavanoita.
Madiki emota mayuniti anogona chete innervate mashanu kana gumi fiber. Semuyenzaniso, kubwaira kana kuhwihwidza.
Mahombe emota mayuniti anogona kuumba mazana emhasuru fibers ekudzungaira kana kusvetuka mafambiro.
Mashandiro Ainoita
Nhamba yezvikamu zvakagadziriswa zvinoenderana nebasa racho. Kusunga tsandanyama kwakasimba kunoda zvakawanda. Nekudaro, mashoma mayunitsi anodiwa kuti aite mafambiro kune vanhu vari kushandisa shoma kuedza.
Kubvumirana
Kana imwe unit yagamuchira chiratidzo kubva kuuropi, tsandanyama fiber dzinobatana panguva imwe chete.
Simba rinogadzirwa rinoenderana nekuti mangani mayuniti anodiwa kuti aite basa racho. (Purves D. et al., 2001 )
Semuyenzaniso, kunhonga zvinhu zvidiki sepeni nebepa kunoda mayunitsi mashoma chete kugadzira simba rinodiwa.
Kana ukanhonga bhero rinorema, muviri unoda mamwe mayunitsi nekuti simba rakawanda rinodiwa kusimudza mutoro unorema.
Muviri unogona kugadzira simba rakawanda nemhasuru dzakasimba.
Izvi zvinoitika kana uchisimudza simbi nguva nenguva uye kuremedza tsandanyama dzine huremu hwakawanda kupfuura dzavanogona kubata.
Iyi nzira inozivikanwa sekugadzirisa.
kwadzakabva
Chinangwa chekusimudza uremu ndechekudenha mamhasuru kuitira kuti vajairane nedambudziko idzva uye vakure musimba uye hukuru. Motokari zvikamu chikamu chikuru chekugadzirisa maitiro. (Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. 2017 )
Paunenge uchitanga kudzidzisa uremu, uropi hunotora mamwe mayunitsi pese panoitwa tsandanyama. (Pete McCall. Sangano reAmerican Council on Exercise. 2015 )
Sezvo vanhu vachienderera mberi nekushanda, kugona kwavo kuburitsa simba rakawanda rinowedzera uye mayunitsi anoshanda nekukurumidza.
Izvi zvinoita kuti mafambiro ashande.
Vanhu vanogona kuwedzera mota unit yekutora nekugara vachiwedzera huremu dambudziko kumamhasuru avo.
Kubudirira kunogadzira kufamba ndangariro .
Hukama pakati pehuropi, tsandanyama, uye mayunitsi emota anotangwa kunyangwe munhu akarega kushanda. Nzira dzichiripo kunyangwe munhu atora nguva yakareba sei.
Pakudzokera ku kudzidza , muviri ucharangarira kuchovha bhasikoro, kuita bicep curl, kana squat.
Zvisinei, mhasuru hadzizove nesimba rakafanana sezvo simba rinoda kuvakwa zvakare pamwe chete nekutsungirira kungave kwakarasika.
Ndiyo ndangariro yekufamba inoramba iripo.
Kudzidziswa Kwemauto uye Chiropractic Care: Kuwedzera Kuita
VIDEO
References
Heckman, CJ, & Enoka, RM (2012). Motor unit. Yakakwana Physiology, 2 (4), 2629-2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., vapepeti. (2001). Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Motor Unit. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK10874/
Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. (2017). Kuti Tsandanyama Inokura Sei (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/
Pete McCall. Sangano reAmerican Council on Exercise. (2015). 10 Zvinhu Zvekuziva Nezve tsandanyama Fibers (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/
by Dr Alex Jimenez kugwinya , Simba & Simba
Kune vanhu vanoda kuvandudza maitiro avo ekusimba vanogona kubatanidza uremu hunopfekeka uye kuziva mashandisiro azvo zvinobudirira kubatsira kuzadzisa zvinangwa zvehutano?
Wearable Weights
Kuwedzera uremu hunopfekeka kunobvumira vanhu kushandisa huremu hwemuviri wavo nekuwedzera kuramba. Izvi zvinogona kuwedzera kudzidziswa kwesimba kumaitiro asi zvinogona zvakare kushandiswa panguva yekufamba kana kumhanya kuti uwedzere hutano hwemoyo uye kubatsira mukurasikirwa uremu. Zvidzidzo zvekutsvagisa zvakaona kuti kupfeka vhesi rine huremu kunoderedza huremu hwemuviri uye huwandu hwemafuta. Izvi zvinodaro nekuti mitoro inorema inowedzera kushandiswa kwesimba kwekuwedzera kwebasa remuviri. (Claes Ohlsson, et al., 2020 )
Benefits
Zviyereso zvinopfekwa zviri nyore kushandisa.
Zvichienderana nerudzi, iwo ari compact uye anogona kutorwa pakuenda.
Kupfeka uremu isarudzo kune vanhu vakakuvara kana chirwere chejoint arthritis chinoita kuti zviome kubata kana kufambisa masimbi.
Maekisesaizi akaratidzwa kuva chishandiso chinobatsira pakurapa chemajoini . (Lei Chen, Yan Yu. 2020 )
Hapana zera rezera rezviyereso zvinopfekwa.
Nemhaka yokuti akawanda anongova makirogiramu mashomanene, anowanika kumunhu upi noupi kubvira pavaduku kusvika kune vakura.
Chero ani zvake anogona kubatsirwa nemhando dzakasiyana dzezviyereso zvinopfekwa.
Types
Mhando nhatu dzehuremu dzinopfekeka dzinosanganisira huremu hwemaoko, huremu hwemakumbo, uye mavheti akayerwa.
Wrist uremu anogona kutsiva dumbbells mune dzimwe nguva.
Ivo vanowanzova pakati pe1 kusvika ku10 mapaundi.
Zviyereso zveAnkle zvinogona kupa kuwedzera kupikisa kumakumbo emakumbo.
Vanogona kuwanikwa kubva pa1 pound kusvika pamapaundi makumi maviri.
Mavheti akaremerwa anopa dambudziko remuviri wakazara.
Sarudzo dzehuremu kwavari dzinosiyana, sezvo mazhinji aine homwe uko uremu hunogona kuwedzerwa kana kuderedzwa.
Kushandisa The Weights
Vanhu vanogona kushandisa uremu hunopfekwa semubatsiri kune simba uye hurongwa hwemoyo. Vatangi vekutanga vachada kutanga nemagetsi akareruka anopfekwa kwenguva shoma. Sezvo muviri unowedzera kusimba, zvakakosha kuwedzera huremu kuti uone mhedzisiro.
Ankle Weights
Zviyereso zveAnkle zvinogona kushandiswa panguva yekurovedza simba kurovedza muviri kuwedzera kuramba kune yakaderera maekisesaizi emuviri.
Sezvo muviri uchikura, zvinova zvakanyanya kukosha kudzikisa njodzi yekudonha nekuwedzera yakaderera nhengo uye hunde simba.
Kupfeka zviremera zvemakumbo zvinokurudzirwa kuvaka simba, kunyanya kune vanhu vakuru. (Hiroyasu Akatsu, et al., 2022 )
Vanhu vanogona kuzvipfeka panguva yekufamba kana kumhanya kuti vawedzere dambudziko.
Dzinogona kushandiswa kune yepamusoro-level core Workout.
Wrist Weights
Wrist huremu hunogona kushandiswa senge dumbbells uye inopfekwa panguva yekufamba kana kumhanya.
Tsvagiridzo inoratidza kuti kufamba nezviyereso zvemaoko zvinogona kuvandudza kufamba kwekufamba. (Hyung Suk Yang, et al., 2018 )
Kupfeka uremu pamaoko kunounza mari yepamusoro yesimba, izvo zvinoita kuti munhu awedzere kusimba pakufamba kana kumhanya pasina kuwedzera kumhanya. (Catherine T. Campaña, Pablo B Costa. 2017 )
Weighted Vests
Kupfeka vhesi rakaremerwa panguva yekurovedza muviri kunogadzira dambudziko remuviri wakazara.
Iwo anogona kushandiswa uchifamba kana kumhanya uye otomatiki anowedzera kuoma.
Imwe nzira yekushandisa vheti ine huremu ndeyekuipfeka paunenge uchipedza kurovedza muviri.
Kunyangwe kuita HITT, kudzidzisa simba, nezvimwe, vanhu vanogona kupfeka vheti ine huremu.
Huremu hunofanira kugoverwa zvakaenzana kudzivirira chero kukuvara kana kusagadzikana kwekushanda kumuviri wepasi.
Zvidzidzo zvinoratidza hapana shanduko mukufamba kana kuwedzera kwengozi yekukuvara kana yakashandiswa nemazvo. (Christopher J. Gaffney, et al., 2022 )
Vanhu vanoda kutaura nemupi wehutano vasati vatanga chirongwa chitsva chekusimbisa muviri, uye kuwedzera uremu hakuna kusiyana, kunyanya kana paine kukuvara kwazvino kana kwekare.
Ko Motion Kiyi Pakupora?
VIDEO
References
Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, PA, & Jansson, JO (2020). Kuwedzera uremu kurodha kunoderedza huremu hwemuviri uye mafuta emuviri muzvidzidzo zvakakora - Humbowo hwepfungwa randomized clinical trial. EClinicalMedicine, 22, 100338. doi.org/10.1016/j.eclinm.2020.100338
Chen, L., & Yu, Y. (2020). Exercise uye Osteoarthritis. Kufambira mberi mumishonga yekuedza uye biology, 1228, 219-231. doi.org/10.1007/978-981-15-1792-1_15
Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Mhedzisiro yeAnkle Weights seChirongwa Chekudzivirira Chisina Simba Munharaunda-Yekugara Vakwegura: A Preliminary Report. International Journal of Environmental Research uye Public Health, 19(12), 7350. doi.org/10.3390/ijerph19127350
Yang, HS, James, CR, Atkins, LT, Sawyer, SF, Sizer, PS, Jr, Kumar, NA, & Kim, J. (2018). Mhedzisiro yehuremu hweruoko pakuita kwegait muzvidzidzo zvine hutano. Sayenzi yekufamba kwevanhu, 60, 40-47. doi.org/10.1016/j.humov.2018.05.003
Campaña, CT, & Costa, PB (2017). Mhedzisiro yekufamba nezviremu zvakabatwa nemaoko pakushandiswa kwesimba uye kuwedzeredza mushure mekuita basa rekushandisa oxygen. Nyaya yekudzidzira kugadzirisa, 13 (6), 641-646. doi.org/10.12965/jer.1735100.550
Gaffney, CJ, Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, TM (2022). Weighted vests muCrossFit inowedzera kushushikana kwemuviri panguva yekufamba uye kumhanya pasina shanduko mune spatiotemporal gait paramita. Ergonomics, 65(1), 147–158. doi.org/10.1080/00140139.2021.1961876
by Dr Alex Jimenez vatambi , Simba & Simba
Tennis inoda simba, simba, uye kutsungirira. Kubatanidza uremu hwetennis kuita rejimeni yemutambi inopatsanurwa kuita nhanho kuwana mhedzisiro yakakwana?
Tennis Weight Training
Mumitambo yehunyanzvi inoshandisa kusimudza uremu, kudzidziswa kunowanzo kupatsanurwa kuita zvikamu zvemwaka. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010 ) Chikamu chega chega chine zvinangwa zvakananga zvinobatsira uye zvinovaka pamusoro pechikamu chakapfuura. Izvi zvinozivikanwa se periodization. Tennis inotambwa gore rose mukati nekunze. Uyu muenzaniso wetenisi uremu chirongwa chekuvaka simba.
Pre-Mwaka
Mukutanga pre-mwaka, vatambi vanogadzirira kuvakazve simba ravo mushure mekuzorora.
Chikumbiro chiri pakuvaka simba rinoshanda uye imwe tsandanyama.
Late Pre-Season
Mukupera kwemwaka-pre-mwaka, vatambi vanomhanyisa kugadzirira kutanga kwemwaka.
Pano, kusimbiswa kuri pakuvaka simba guru.
Mumwaka
Mumwaka, kudzidzira nguva dzose, kutamba, uye kukwikwidza kunotanga uye vatambi vari mumamiriro epamusoro.
Muchikamu chino, simba uye kuchengetedza simba ndiko kutariswa.
Season Break
Apa ndipo apo vatambi vanoda kumbozorora kwekanguva.
Nekudaro, vatambi vanofanirwa kuramba vachishanda kana vachida kuchengetedza imwe nhanho yekusimba.
Chikumikidzo chiri pakuzorora uye kudzoreredza nekuchengetedza basa rakareruka, senge muchinjiko-kudzidzisa uye kureruka gym workouts.
Tsvagiridzo yakaratidza kuti kutora zororo kubva kusimba rakakomba kudzidziswa kunobatsira muviri kupora uye kuvaka patsva. (Daniel Lorenz, Scot Morrison. 2015 )
Ichi chirongwa chetatu-chikamu chese-chakapoteredza chirongwa.
Chikamu chekutanga chinotarisa pakuvaka simba rekutanga uye tsandanyama
Chikamu chechipiri pamusoro pekupa simba.
Vatambi vanotamba gore rose vanogona kuenderera mberi nechirongwa chemagetsi kana vangovaka izvo zvekutanga.
Vatambi vanotora zororo kwemavhiki anopfuura matanhatu vanofanirwa kutanga zvakare nechirongwa chesimba.
Pre-Season – Phase One
Simba uye Tsandanyama
Chitarisiko chiri pakusimudza masimbi anorema, asi kwete kuenda nesimba rakazara kuti utange kudzidzisa sisitimu yetsinga kuti ishande nemhasuru fibers.
Imwe tsandanyama kuvaka kana hypertrophy / kuvaka tsandanyama saizi zvichaitika panguva yekukura kwesimba.
Simba ndiro hwaro hwechikamu chekusimudzira simba.
Kudzidzira:
Nguva Yakareba: 6-8 mavhiki
Workout Days: 2-3, pamwe nezuva rimwe chete, zvisinei, maviri anokurudzirwa pakati pezvikamu.
Reps: 8-10
Seti: 2-4
Zorora pakati pemaseti: 1-2 maminitsi
Barbell squat, dumbbell squat, kana sled hack squat
ChiRomanian kufa
Dumbbell yakakotama-pamusoro mutsara
Dumbbell triceps yekuwedzera kana muchina kusundira pasi
Cable huni chop
Lat pulldown kumberi nekubatirira kwakafara
Reverse crunch
Zvinhu Zvokuyeuka
Shandisa Huremu Kwakakodzera
Gadzirisa uremu kuitira kuti reps yekupedzisira inorema asi usakonzeresa kutadza zvachose.
Balance the Lower Half
Iyo posterior chain yehudyu, iyo gluteals / matako, makumbo epamusoro, uye madumbu akaenzana kukosha uye zvinoda kutariswa zvakaenzana. (Eline Md De Ridder, et al., 2013 )
Squats uye kufa kunovaka simba uye simba mudunhu rino.
Tevera Fomu Yakakodzera
Kune maekisesaizi epamusoro emuviri senge dumbbell press, lat pulldown, uye kutema huni chimiro chakakodzera chinoda kuteverwa.
Chengetedza maoko mundege yakatwasuka nemaoko epamusoro.
Usawedzera zvakanyanya pasi pekufamba.
Rangarira kuchengetedza mubatanidzwa wepfudzi unotambura.
Teerera kuMuviri
Kudzidziswa kwesimba kunonetsa mumuviri nepfungwa.
Vanhu vasingakwanise kupora kubva muchirongwa chine zuva rimwe chete rekuzorora vanokurudzirwa kufambisa chirongwa kune maviri pasvondo.
Kurwadziwa kwetsandanyama kana kunonoka kutanga tsandanyama kurwadza - DOMS - yakajairika, zvisinei, kurwadziwa kwemajoini hakusi.
Tarisa maitiro emaoko nemafudzi panguva iyi.
Mira kana chero kurwadziwa kwemajoini kana kusagadzikana kunzwika.
Late Pre-Season – In-Season – Phase Two
simba
Simba ndiko kugona kufambisa mitoro inorema kwazvo munguva pfupi uye ndiko kusanganiswa kwesimba nekumhanya. Muchikamu chino, mutambi anovaka pamusoro pesimba rakagadziridzwa muchikamu chekutanga ne tennis uremu kudzidziswa izvo zvinozowedzera kugona kufambisa mutoro pakakwirira velocity.
Kudzidzira simba kunoda kusimudza masimbi nekumhanya kwepamusoro uye nekuputika.
Muviri unoda kuzorora zvakakwana pakati pekudzokorora uye seti kuitira kuti kufamba kwega kwega kuitwe nekukurumidza sezvinobvira.
Huwandu hwemaseti hunogona kuve hushoma pane chikamu chekutanga nekuti hapana chikonzero chekudzidziswa padanho iri kana muviri waneta.
zviitwa
Nguva Yachinotora: Zvinoramba zvichiitika
Mazuva pavhiki: 2
Reps: 8 kusvika ku10
Seti: 2-4
Zorora pakati pekudzokorora: 10 kusvika 15 masekondi
Zorora pakati peseti: ingangoita 1 miniti kana kusvika yapora
Barbell kana dumbbell inorembera yakachena
Cable kusunda-dhonza
Cable huni chop
Ruoko rumwe tambo inosimudza
Mushonga bhora push press
Mushonga bhora rakamira rakamonyoroka nemumwe kana wega - 6 × 15 kudzokorora nekukurumidza uye kupora pakati peseti.
Zviyeuchidzo Pakugadzirira Mwaka
Nguva yekudzoreredza
Mukudzidziswa kwesimba, zvakakosha kuti muviri wadzoreredzwa pakudzokorora kwega kwega uye kuseta kuitira kuti munhu wacho awedzere kufamba.
Izvo zviyero hazvifanirwe kunge zvinorema uye nguva dzekuzorora dzakakwana.
Sunda Kana Zvaita
Zororo rakakosha, panguva imwecheteyo, mutambi anofanirwa kusundidzira nemutoro unorema zvine musoro kuti uwedzere simba kurwisa kwakakosha kuramba.
Paunenge uchiita mushonga bhora twists, ita yakazara seti pahupamhi, wozozorora zvakakwana pamberi peinotevera.
Kana uchiita mushonga bhora uchidzidzira wega, shandisa bhora rakareruka uye chengeta bhora mumaoko ako uchimonyoroka.
Mumwaka - Chikamu chechitatu
Kana mwaka uchitanga kurovedza hakuregi kuitira kubatsira kuchengetedza simba uye simba.
Kusimba uye Kuchengetedza Simba
Alternate phase one and phase two for a total of two sessions svondo rega rega.
Vhiki rechishanu rega rega, svetuka kudzidziswa uremu kuti uwane kupora kwakanyanya.
Nheyo dzinokosha
Zvinhu zvekuchengeta mupfungwa mumwaka.
Dzivisa Kunyanya Kuronga
Dzivisa simba rekudzidzira pazuva rimwe chete paunenge uchidzidzira padare.
Kana kurovedza uremu kuchifanirwa kunge kuri kwese pazuva rimwe chete, edza kupatsanura maekisesaizi muzvikamu zvemangwanani nemasikati.
Ronga Nguva
Zorora zvakakwana kubva pakudzidziswa simba vhiki imwe kubva pamatanhatu ega ega.
Chiedza gym basa rakanaka.
Munguva yemwaka, shandisa intuition kana zvasvika pakushanda kunze kwejimu.
Vanhu vane nguva shoma, vanonamatira kumatare edziviriro hunyanzvi panzvimbo pekudzidzira huremu hwetenisi.
Kunze Mwaka
Kana paine off-season, ino ndiyo nguva yekuora mwoyo uye mumuviri uye kupora muviri wakazara.
Kwemavhiki akati wandei, kanganwa nezve kurovedza uremu uye kuita zvimwe zvinhu.
Ramba wakagwinya uye uchishanda nemuchinjikwa-kudzidzisa kana zvimwe zviitiko zvemuviri asi zvichengetedze zvakapfava kudzivirira kukuvara.
Inokurudzirwa kubvunza mudzidzisi, mudzidzisi, mitambo chiropractor , uye/kana murapi wepanyama kugadzira chirongwa chakanangana nezvinodiwa nemunhu, zvinangwa zvekusimba, uye kuwana zviwanikwa.
Kukuvara Muzongoza Mumitambo
VIDEO
References
Lorenz, DS, Reiman, MP, & Walker, JC (2010). Periodization: ikozvino kuongorora uye kukurudzirwa kushandiswa kwekugadzirisa mitambo. Hutano hwemitambo, 2(6), 509–518. doi.org/10.1177/1941738110375910
Lorenz, D., & Morrison, S. (2015). ZVINO ZVINHU ZVINO ZVINOGONA PANGUVA YEKUSIMBA UYE ZVINHU ZVINHU ZVINHU ZVINHU ZVINHU ZVINHU ZVINHU ZVINOTAURWA ZVAKARAPA. International Journal of sports physical therapy, 10(6), 734–747.
De Ridder, EM, Van Oosterwijck, JO, Vleeming, A., Vanderstraeten, GG, & Danneels, LA (2013). Posterior tsandanyama cheni chiitiko panguva dzakasiyana-siyana dzekuwedzera maekisesaizi: chidzidzo chekutarisa. BMC musculoskeletal kusagadzikana, 14, 204. doi.org/10.1186/1471-2474-14-204
by Dr Alex Jimenez vatambi , Simba & Simba
Huremu uye kudzidziswa kwesimba zvinogona kuwedzera kumhanya uye simba muvatambi vanotora chikamu mukukanda mitambo?
Kukandira Mitambo
Vatambi vepamusoro-soro vane kukurumidza kwemaoko kunoshamisa. Kuti ubudirire kukanda vatambi vemitambo vanofanirwa kukwanisa kugadzira simba rinoputika nekukurumidza. Izvi zvinoreva kugona kufambisa ruoko mberi nekumhanya kwakakura kwepamusoro pekutakura chinhu sebaseball, javelin, kukanda nyundo, pfuti, discus, nezvimwe. Yakasanganiswa nemitambo yekudzidzira tekinoroji, kukanda simba uye simba zvinogona kuwedzerwa nekudzidziswa nehuremu. Heino chirongwa chetatu-chikamu chekudzidzisa kuvandudza kukanda kuita.
Muviri Wakazara
Ruoko runopa chikamu chimwe chete chegadziriro yekuendesa.
Makumbo, musimboti, mapendekete, uye kuchinjika kwakawanda kunoda kushanda pamwe chete kuti upe simba guru uye uwane kukurumidza kwechinhu.
Kugona kwepanyama kukanda nekukurumidza nesimba kunotariswa zvakanyanya ne zvemunhu musungo mhando, chimiro chekubatana, uye biomechanics . (Alexander E Weber, et al., 2014 )
Kugadzirira
Kugadzirira kunofanirwa kupa zvese-zvakatenderedza tsandanyama uye simba rekugadzirisa kwekutanga pre-mwaka conditioning.
Vatambi vachange vachidzidzira kukanda, saka basa remumunda rinozoda kukwanisa kukwana.
Zvinokurudzirwa kuti usaita kudzidzira uremu usati wakanda maitiro.
Ita chidzidzo chacho pazuva rakasiyana kana zvichiita.
maitikiro
2 kusvika ku3 zvikamu pavhiki
mhando
zviitwa
Dziisa
Squat kana gumbo press
Bench-press kana chest press
Deadlift
Crunch
Seated cable row
Triceps kusundira pasi
lat pulldown
3 seti dze12
Kutonhorera-pasi
Zorora
Pakati pemaseti 60 kusvika 90 masekonzi.
Kurera Kurema
Iyi nhanho ichatarisa zvakanyanya pakuvandudzwa kwesimba uye simba. (Nikolaos Zaras, et al., 2013 )
Izvi zvinotungamira kutanga kwemakwikwi uye kutamba kwemakwikwi.
maitikiro
2 kusvika ku3 zvikamu pavhiki
mhando
Simba uye simba - 60% kusvika 70% kune imwe-rep max / 1RM
The kumwe-kudzokorora kwakanyanya bvunzo, inozivikanwa se one-rep max kana 1RM , inoshandiswa kutsvaga huremu hunorema hwaunogona kusimudza kamwe chete.
Paunenge uchigadzira chirongwa chekudzidzisa kuramba, vanhu vanoshandisa zvikamu zvakasiyana zve1RM yavo, zvichienderana nekuti vari kusimudza kusimudzira simba retsandanyama, kutsungirira, hypertrophy, kana simba. (Dong-Il Seo, et al., 2012 )
zviitwa
5 seti dze6
ChiRomanian kufa
Incline bench press (Akihiro Sakamoto, et al., 2018 )
Turika wakachena press
Kukwenya kwegumbo rimwe chete
Kudzoka squat
lat pulldown
Tora-ups
Combo crunches
Zorora
Pakati pemaseti 2 kusvika kumaminitsi matatu
makwikwi
Iyi nhanho inotarisa pakuchengetedza simba uye simba. (Nikolaos Zaras, et al., 2013 )
Kurasa kudzidzira uye kukwikwidzana ndizvo zvinonyanya kukosha.
Makwikwi asati atanga, tora 7- kune 10-zuva-zororo kubva kune heavyweight zvikamu uchichengetedza kukanda maekisesaizi.
Kudzidzira uremu panguva yemakwikwi kunofanira kupa kuchengetedza.
maitikiro
1 kusvika ku2 zvikamu pavhiki
mhando
Simba - mitoro yakareruka uye kukurumidza kuuraya kupfuura padanho rekugadzirira.
zviitwa
3 seti dze10
Kukurumidza kufamba, 40% kusvika 60% ye1RM.
Squats
Simba rembera rakachena uye dzvanya
ChiRomanian kufa
lat pulldown
Incline bench press
Crunches
Zorora
Pakati pemaseti 1 kusvika 2 maminitsi.
Kudzidzisa Mazano
Vamhanyi vane zvavanoda zvega, saka chirongwa chakazara senge ichi chinoda kugadziridzwa zvichienderana nezera, bonde, zvibodzwa, hunyanzvi, makwikwi, nezvimwe. Simba rakasimbiswa uye mudzidzisi wekugadzirisa kana mudzidzisi anogona kubatsira kugadzira chirongwa chekusimba chinogona kugadziriswa sezvo mumhanyi anofambira mberi.
Iva nechokwadi chekudziya usati waita uremu kudzidziswa uye kutonhorera pasi mushure.
Usaedze kudzidzisa kuburikidza nekukuvara kana kuedza kufambira mberi nekukurumidza - zvinokurudzirwa kusakanda kana kuita masimbi paunenge uchirapa kana kupora kubva mukukuvadzwa. (Terrance A Sgroi, John M Zajac. 2018 )
Tarisa pane zvakakosha uye dzidzira fomu rakakodzera.
Tora mavhiki mashoma kubva pakupera kwemwaka kuti udzoke mushure mekudzidziswa kwakaoma uye kukwikwidza.
Kuchinja Kwemuviri
VIDEO
References
Weber, AE, Kontaxis, A., O'Brien, SJ, & Bedi, A. (2014). Iyo biomechanics yekukanda: yakarerutswa uye yakagadzikana. Mishonga yemitambo uye arthroscopy wongororo, 22 (2), 72-79. doi.org/10.1097/JSA.0000000000000019
American College of Sports Medicine (2009). American College of Sports Medicine chinzvimbo chakamira. Mamodheru ekufambira mberi mukudzidziswa kwekudzivirira kune vanhu vakuru vane hutano. Mushonga nesainzi mumitambo uye kurovedza muviri, 41 (3), 687-708. doi.org/10.1249/MSS.0b013e3181915670
Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Mhedzisiro yeSimba vs. Ballistic-Simba Kudzidzisa paKukanda Mafambiro. Nyaya yemitambo sainzi nemishonga, 12(1), 130–137.
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by Dr Alex Jimenez vatambi , Simba & Simba
Kune vatambi, kusvetuka kwakamira hunyanzvi hunogona kuwedzerwa uye kuvandudzwa nekudzidziswa kwakakodzera. Kuvandudza kugona kusvetuka kwemitambo yakaita sebasketball, tenisi, nevolleyball , kana kuronda uye zviitiko zvemumunda zvakadai sekusvetuka kwepamusoro zvakakosha kuita zvese simba uye kudzidziswa kwesimba. Tsvagiridzo yakawana zvimwe zvakakosha zvinogona kubatsira vatambi kuti vave nani pakusvetuka. Pane nzira dzakasiyana dzekuvandudza kusvetuka kwemunhu kwakatwasuka. Pano tinoenda pamusoro pemamwe maekisesaizi anoshanda anosanganisira plyometrics , uye zviitwa zvinovaka simba nesimba.
Vertical Jump Kuwedzera uye Kuvandudza
Kusvetuka kufamba kunoputika.
Kuti asvetuke zvakanaka, munhu anoda chitubu chine simba chisingachinji.
Izvi zvinowanikwa nekudzidziswa kwe kuputika/kukurumidza-kurova mhasuru fibers nekugona kupfupisa uye kutambanudza zvine simba.
Kusimba kwemuviri wepamusoro kwakakosha pakugadzira kukwira kumusoro.
Strength exercises zvinosanganisira kufamba zvishoma nezvishoma, kudzorwa senge squats, mapapu, uye nhanho-ups ane huremu.Maekisesaizi esimba zvinosanganisira kuputika, kukurumidza kufamba.Plyometric zvinosanganisira kuputika kusvetuka-svetuka, kubatanidza , uye zvibooreso zvekusvetuka zvinosanganisa simba nekumhanya.
zviitwa
Plyometric
Zviitwa zveplyometric zvakajairika zvinosanganisira hops, kusvetuka, uye kusungirira mafambiro.
Chiitiko chakakurumbira kusvetuka kubva mubhokisi uye kusimuka kubva pasi wobva wasvetukira pane rimwe, bhokisi repamusoro.
Kusvetuka kwebhokisi kunopa maitiro ekusvetuka.
Kune-Muviri-Leg Squats
Single-leg squats inogona kuitwa chero kupi zvako, pasina midziyo.
Vanoshanda hudyu, hamstrings, quadriceps, gluteus maximus, uye mhuru.
Vanosimbisa musimboti uye vanowedzera kushanduka.
Full Squats
Ichi chiitwa chebarbell kuvaka simba uye simba.
Inoonekwa seimwe yeakanakisa kurovedza muviri.
Weighted Step-Ups
The kwira-kumusoro kurovedza muviri kunokurudzirwa kwose kwose kunogona kuitwa chero kupi zvako.
Kwete chete inovaka simba mu quadriceps yako, asi iwe unogona zvakare kuishandisa sechikamu che cardio Workout.
Iine ngozi shoma yekukuvara.
Overhead Kufamba Mapapu
Chinongodiwa chete uremu nekamuri yekufamba.
Ichi chiito chinovaka simba, simba, uye kukurumidza mumakumbo.
Inovandudza core simba.
Stair Kumhanya
Uku ndiko kurovedza muviri kwakanyanya kunovaka kumhanya, simba, uye kusimba kwemoyo.
Inotarisa glutes, quads, uye mhuru.
Agility Drills
Agility drills inogona kusanganisira kusvetuka kuvandudza kurongeka, kumhanya, simba, uye hunyanzvi chaihwo.
Sprints
Sprints inokurumidza kusimba maekisesaizi ekuvaka tsandanyama uye kuwedzera kuita.
Sprints inoshandisa mamwe mapoka emhasuru.
Dzidzira
Vaka simba nekuita maekisesaizi ekudzidzira uremu uchishandisa zvishoma, zvinodzorwa mafambiro.
Vaka simba nekukurumidza kushandura mafambiro.
Kuvandudza kumhanya kwekufamba kuti ugadzire simba neanoputika, anokurumidza maekisesaizi.
Shanda pafomu, nekubatanidza inotungamira-kukwira kusvetuka, kufamba kweruoko, uye nzira yakachengeteka yekumhara.
Sanganisira nguva yekudzidzira kusvetuka kwakanyanya uye kuunza zvese pamwechete.
Gara uchidziya usati wasvetuka kana kuita zvibooresa kuchengetedza majoini nemuviri zvakachengeteka.
Vatambi vanosvetuka tambo kuti ropa ritenderere uye kudziyisa tsandanyama dzavo. Ita akati wandei anononoka, anodzorwa zvigunwe zvinosimudza kugadzirira tsoka nezviziso zvekusvetuka nekumhara.
Zvishoma nezvishoma shanda kusvika pakusvetuka kuzere kwakatwasuka, nekuita bhokisi uye squat kusvetuka.
Jumping
Kana pakupedzisira uchishanda pakusvetuka kwakatwasuka, tanga netsoka chiuno-kure kure.
Kana kuyera kusvetuka urefu, mira chinhambwe chinhambwe kubva patepi yekuyeresa kana yekuyeresa bar kune rumwe rutivi.
Tanga nemaoko pamusoro.
Sezvo iwe uchidonha munzvimbo ye squat shandura maoko kuseri kwehudyu.
Svetera uchidzokera kunzvimbo yekutanga usati waenda kusvetuka kuzere.
Iyo pre-swing inobatsira kuvaka kukurumidza.
Nyika ne mabvi akapfugama kuderedza kukanganisa.
Kusvetuka ibasa repamusoro-soro rinogona kutora marwadzo pamabvi, mahudyu, zvitsitsinho, uye tsoka. Iva nechokwadi chekuzorodza muviri pakati pekushanda nesimba kuitira kuti tsandanyama dzive nenguva yekupora, kugadzirisa, uye kuvaka.
Kuvandudza Athletic Performance
VIDEO
References
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Hedlund, Sofia, nevamwe. "Mhedzisiro yechiropractic manipulation pa vertical jump height muvatambi vechidiki vechikadzi vane talocrural joint dysfunction: single-blind randomized clinical pilot trial." Chinyorwa cheManipulative uye physiological Therapeutics vol. 37,2 (2014): 116-23. doi:10.1016/j.jmpt.2013.11.004
Hernández, Sebastian, et al. "Migumisiro YePlyometric Kudzidziswa paNeuromuscular Performance muVechidiki Basketball Vatambi: Chidzidzo chePilot pamusoro pePesvedzero yeDrill Randomization." Journal of sports sainzi & mushonga vol. 17,3 372-378. 14 Aug. 2018
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Rodríguez-Rosell, David, nevamwe. "Traditional vs. Sport-Specific Vertical Jump Tests: Kuvimbika, Kutendeseka, uye Ukama Nemakumbo Simba uye Sprint Performance muVakuru uye Vechidiki Soccer uye Basketball Vatambi." Journal of Strength and conditioning research vol. 31,1 (2017): 196-206. doi:10.1519/JSC.0000000000001476
Vanezis, Athanasios, uye Adrian Lees. "Ongororo yebiomechanical yevakanaka nevasina vanoita zvekusvetuka vakamira." Ergonomics vol. 48,11-14 (2005): 1594-603. doi:10.1080/00140130500101262
