Kusarudza Iyo Yakakodzera Kuekisesaiza Bhora yeOptimal Workout

Kune vanhu vanoda kuvandudza kugadzikana kwepakati, kushandisa saizi chaiyo yekurovedza muviri kana kugadzikana bhora kunogona kubatsira kuvandudza maekisesaizi uye kuzadzisa zvinangwa?

Dzidzira Kugadzikana Bhora

Bhora rekurovedza muviri, bhora rakagadzikana, kana bhora reSwitzerland chidimbu chemidziyo yekusimbisa muviri inoshandiswa mumitambo yekusimbisa muviri, Pilates uye yoga studios, uye makirasi eHIIT. (Sangano reAmerican Council on Exercise. 2014) Inoputirwa nemhepo kuwedzera bodyweight workouts kana kunatsiridza chimiro uye kuenzanisa. Inogonawo kushandiswa sechigaro. Ivo vanowedzera dambudziko rekugadzikana kunenge chero kurovedza muviri (Sangano reAmerican Council on Exercise, ND) Kuwana akakodzera bhora rekurovedza muviri saizi uye kusimba kwemuviri wako uye chinangwa kunovimbisa yakakwana yekurovedza muviri.

zera

• Saizi yebhora rekurovedzera muviri inofanirwa kuenzana nehurefu hwemunhu.
• Vanhu vanofanira kukwanisa kugara pabhora nemakumbo avo pa90-degree angle kana zvishoma zvishoma, asi kwete zvishoma.
• Zvidya zvinofanira kuenderana pasi kana kukona zvishoma pasi.
• Netsoka dzakadzika pasi uye musana wakatwasuka, usingasendekeri mberi, kumashure, kana kumativi, mabvi anofanira kunge akaenzana kana kuti zvishoma zvishoma kudarika mahudyu.

Heino iyo American Council on Exercise gwara pakusarudza. (Sangano reAmerican Council on Exercise. 2001)

Kureba – Kukura kweBhora

• Pasi pe4'6"/137 cm - 30 cm/12 inches
• 4'6” – 5'0”/137-152 cm – 45cm/18 inches
• 5'1”-5'7”/155-170 cm – 55 cm/22 inches
• 5'8”-6'2”/173-188 cm – 65cm/26 inches
• Kupfuura 6'2"/188 cm - 75 cm/30 inches

Kuwana bhora rakakodzera rekurovedza muviri kunokosha zvakare. Vanhu vanoremerwa nehurefu hwavo vangada bhora rakakura kuchengetedza mabvi nemakumbo pakona kwayo. Inokurudzirwa kutarisa kuyerwa kwehuremu hwebhora, kusimba kwayo, uye kuputika kwayo kwakanyanya kupikisa usati watenga.

Inflation

Vanhu vanoda kupa zvishoma pamusoro pebhora rekuita maekisesaizi. Paunenge wakagara pamutambo wekugadzikana kwebhora, uremu hwemuviri hunofanira kugadzira chigaro chidiki uye kupa kugadzikana kwakawanda. Zvinonyanya kukosha, zvinobvumira kugara zvakaenzana pabhora, izvo zvakakosha pakurovedza muviri nekurongeka kwakakodzera kwemusana. (Rafael F. Escamilla et al., 2016) Inflation inyaya yekuda, asi kana bhora richiwedzera kukwirisa, zvinonyanya kunetsa kudzikamisa muviri, ungave wakagara kana mune zvimwe zvinzvimbo. Zvinokurudzirwa kuti usanyanya-inflate bhora panjodzi yekuputika. Bhora rinogona kuda reinflation pano neapo, saka mazhinji anotengeswa nepombi diki nekuda kweichi chinangwa.

Exercises uye Stretches

Mabhora ekurovedza muviri anosiyana-siyana, haadhure, uye ari nyore kushandisa maturusi ekurovedza muviri. Izvo zvinobatsira pakuvandudza simba repakati uye kugadzikana. Nzira dzekushandisa dzinosanganisira:

• Kushingaira kugara panzvimbo yechigaro.
• Kutambanudzira pabhora.
• Kuenzanisa uye kugadzikana kudzidzira.
• Pilates kana yoga.
• Simba Workout.
• Target maekisesaizi ekutanga activation nekusimbisa.

PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kugadzira kusimba uye zvirinani muviri kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana. Aya mapurogiramu echisikigo anoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza uye vatambi vanogona kuzvigadzirisa kuti vagone kubudirira mumutambo wavo kuburikidza nekusimba uye kudya kwakanaka. Vapeji vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvemunhu, kazhinji kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo yeMishonga misimboti.

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Maekisesaizi Epamba Ekunyaradza Marwadzo

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References

Sangano reAmerican Council on Exercise. Sabrena Jo. (2014). Core-kusimbisa Kugadzikana Bhora Workout. ACE Fitness® & Hutano Hupenyu Blog. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/

Sangano reAmerican Council on Exercise. (ND). Exercise Database & Library. Featured Exercises kubva kuACE. Kugadzikana Bhora. Hutano Hwekugara Blog. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/

Sangano reAmerican Council on Exercise. (2001). Simbisa matumbu ako nemabhora ekugadzikana. Hutano Hwekugara Blog. acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf

Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Tsandanyama Activation Pakati peSupine, Prone, uye Side Position Maekisesaizi Aine uye Pasina Swiss Bhora. Hutano hwemitambo, 8(4), 372–379. doi.org/10.1177/1941738116653931