Kureba Kumhanya Kumhanya: Back Clinic

Kumhanya-daro refu, inozivikanwawo se kutsungirira kumhanya, inzira yakanaka yekuvandudza kusimba uye kubvisa kushushikana. Nyanzvi dzezvehutano dzinoti mabhenefiti evamhanyi vedaro refu anosanganisira hutano hwakasimba hwemoyo, low cholesterol, hutano hwehutano hweropa, uye kuvandudzwa kwemetabolism.. Nekudaro, hazvisi nyore uye zvinoda kudzidziswa chaiko, asi hazvigoneke kunyangwe kune vanotanga. Heano anotanga kureba-kure-kumhanya kudzidzisa gwara rinoenda pamusoro penzvimbo dzakakosha dzinodiwa kusimudzira.

Kudzidziswa Kwekumhanya Kureba

Kumhanya imhando huru ye cardio inopa akati wandei hutano mabhenefiti ayo, anosanganisira:

• Kuonda
• Minyama yakasimba
• Mapfupa akasimba
• Kuvandudzwa kwehutano hwemwoyo

Chimwe chinhu chikuru chinodiwa kuvaka kugona kwemuviri kuita maekisesaizi. Kuti usvike pakukwanisa kwakazara semumhanyi wedaro, nzvimbo dzakakosha dzinoda kuvandudzwa dzinosanganisira:

• kushandisa shangu dzakakodzera
• Kutsungirira
• Lactate chikumbaridzo
• Aerobic capacity
• Basic speed
• Kumhanya maitiro

Running Shoes

• Zvakakosha kupfeka shangu dzinomhanya dzinokwanisa kubata nzvimbo uye chinhambwe.
• Kutsigira kusina kunaka kunogona kukonzera kukuvara uye kukuvadza kwenguva refu.
• Kupfeka zvakanaka masokisi emitambo inokurudzirwawo.
• Kumisa kumhanya nepakati nekuti mablister fomu inomisa kuyerera kweiyo Workout uye inokanganisa kusimba uye kukurumidza.
• Zvakakosha kuwana saizi chaiyo, uremu, uye kunyaradza.
• Bvunza nyanzvi kuti dzibatsirwe kubva kumitambo yemunharaunda kana kumhanya zvitoro zveshangu avo vachatarisa kuti unofamba sei uye vanokurudzira shangu inomhanya.

Endurance Base

• Endurance base zvinoreva kuti munhu anogona kumhanya kwenguva yakadii asati ambomira.
• Kana munhu angowana hwaro hwekutsungirira, iyo kune vanotanga inogona kunge iri maminetsi mashanu panguva, ichi chinogona kunge chiri chekutanga kuvaka.
• Pamazuva akareruka, kumhanya kunogona kutora maminetsi gumi usati wafamba.
• Pamazuva akaoma, kumhanya kunogona kuenda kwemaminitsi makumi maviri vasati vafamba.
• Kuwedzera kwekuwedzera kunovaka hwaro hwekutsungirira kwemunhu.

Lactate Threshold

• The lactate chikumbaridzo inofanana nehwaro hwekutsungirira pakuti inoreva kuti munhu anogona kumhanya kwenguva yakareba sei asati anzwa kuwanda kwelactate.
• Lactate ndiyo inoita kuti tsandanyama dzirove uye kuvava mazuva anotevera.
• Kunzwisisa kuti yakawanda sei muviri wemunhu unogona kutora iyi buildup isati yanyanya kuwanda ndeye yavo lactate chikumbaridzo.
• Chikumbaridzo chichawedzera zvishoma nezvishoma nekudzidziswa.

Aerobic Kugona

• pamusoro-soro aerobic chinzvimbo inoyera kugona kwemoyo nemapapu kutumira oxygen kumamhasuru.
• Kunzwisisa munhu akanyanya cardio kugona kuchabatsira kuona pekutangira kuti zvishoma nezvishoma uye zvishoma nezvishoma uwedzere kumhanya madaro.

Basic Speed

• Kumhanya kwekutanga ndiko kumhanya kunoita vanhu pavanenge vakabata hurukuro.
• Kuziva the basic kumhanya kumhanya inogona kubatsira kuziva pekutangira.
• As simba inowedzera, kukurumidza kukurumidza kunowedzera.

Running Technique

Running technique yakakosha pakuwana yakanyanya kumhanya nekutsungirira. Uchishandisa fomu rakakodzera, muviri hausi kushandisa simba risingakoshi. Iyo chaiyo yekumhanya fomu inosanganisira:

• Kuchengeta musana wakatwasuka nemusoro, mapendekete, uye mahudyu akabatana.
• Tarisa pakuchengetedza mutinhimira wekufema wakadzikama.
• Tevedzera pane nhanho.
• Usacheka mafambisirwo ari mapfupi.
• Tsvaga yako nhanho yepanyama, iyo inogona kutungamirira nechitsitsinho kana kumhanya chigunwe kune chitsitsinho.
• Bvunza murairidzi ane ruzivo rwekumhanya kana kurovedza muviri kuti ubatsirwe mukutsvaga fomu rako rekumhanya.

Chinangwa Chenguva Yakareba

• Muviri unogadzirisa kushushikana kwekudzidziswa zvishoma nezvishoma uye nekufamba kwenguva.
• Physiological adaptation haigone kukurumidza; zvisinei, chirongwa chekudzidzisa chinogona kugadziriswa kune zvinodiwa nemunhu.
• Nguva shoma usati waona kuvandudzwa kubva pakudzidziswa kunosvika mavhiki matanhatu.

Zvishoma Nezvishoma Kuwedzera

• Kudzidzisa mutoro musanganiswa wedaro, kusimba, uye huwandu hwekumhanya vhiki yega yega.
• Muviri unogona chete kukura nekuwedzera kuri pakati nepakati munguva pfupi.
• Kuwedzera mutoro wakawandisa uye nekukurumidza zvakanyanya kunotungamirira kukukuvara, kurwara, uye kuneta.
• Kumisa kureba, kusimba, kana frequency shanduko inokurudzirwa kwete kanopfuura kamwe pasvondo.

kupora

• Kudzidzira kunopa kurudziro yekuvandudza kusimba, asi muviri unoda nguva yekupora kuti ukure uye kugadzirisa.
• Kazhinji vanotanga vanoda kudzidzisa zvakaoma zuva rega rega, vachiedza kuvhara zvinhu zvese kamwechete.
• Kukanganisa kwakajairika uku kunononoka kufambira mberi uye kunogona kukonzera zvakasiyana kukuvadzwa, kuneta, uye kurasikirwa nechido.
• Mazuva ekuzorora akakosha kubvumira muviri kupora, kukura, kugadzirisa, uye kuramba uchifambira mberi zvine hutano.
• Iyo yekirasi yekudzidzira chirongwa inochinjana yakaoma zuva rekudzidzisa nezuva riri nyore kana zuva rekuzorora.
• Mazuva maviri akatevedzana ekudzidzira zvakaoma anogona kuitwa chero bedzi achiteverwa nemazuva maviri akazara ekupora.

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Kutanga Matipi

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References

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Blagrove, Richard C et al. "Migumisiro Yesimba Rekudzidzisa pane Physiological Determinants yeMiddle- uye Yakareba-Kureba Running Performance: Ongororo Yakarongeka." Mushonga wemitambo (Auckland, NZ) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7

Kenneally, Mark, nevamwe. "Maitiro ePeriodization uye Kudzidzira Kusimba Kugovera paMiddle- uye Yakareba-Kureba Kumhanya Kuita: Ongororo Yakarongeka." International Journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327

Tschopp, M, uye F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Zvirwere nekukuvadzwa kwakanyanya kwenhengo dzezasi muvamhanyi vedaro refu]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6

van Poppel, Dennis, et al. "Njodzi dzinokonzeresa kukuvadzwa zvakanyanya mupfupi- uye kure-kure-kumhanya: Ongororo yakarongeka." Chinyorwa chemitambo uye hutano sainzi vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006