Kudzidzira Simba Simba: El Paso Back Clinic

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.

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Kuvandudza Athletic Performance Kuburikidza NeChiropractic

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References

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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

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