Simba reMitambo yeKugwinya: Wedzera Hutano Hwako uye Hutano

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.

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Lumbar Sports Injuries

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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