Kodi Kusintha N'kovuta Kwambiri?
Kodi mumasokonezeka ndi zambiri zokhudza kutambasula, kusinthasintha, ndi kusewera kwa masewera? Ngati ndi choncho, simuli nokha. Malingaliro a akatswiri amatsutsana ndi ubwino ndi zowawa za kutambasula ndi kusinthasintha ndipo chiwerengero chochulukitsa cha mawu chingamveke ponena kuti kusinthasintha kumakhala kosasunthika ndi kutambasula sikumapangitsa kusiyana kuli konse. Kodi wothamanga ndi wotani?
Ngakhale kuti kafukufukuyu akupitirirabe kumbali zonsezi, tikhoza kusankha zochita pazinthu zomwe timachita bwino monga othamanga pakuyang'ana zomwe zikudziwika panopa (zomwe zimasintha tsiku ndi tsiku), ndikuphatikiza izi ndi zochitika zathu. Pofuna kufufuza zonse, nkofunika kukumbukira kuti pali kusiyana pakati pa mawu akuti "kusinthasintha" ndi "kutambasula."
Kodi Kusintha N'kutani?
Kusinthasintha kumatanthawuza njira zosiyanasiyana (ROM) kuzungulira mgwirizano. Izi ndizobwino kwambiri ndipo zimakhala zogwirizana ndi momwe timayambira komanso momwe timagwirira ntchito. Mgwirizano uliwonse uli ndi machitidwe abwino, kapena kuyenda moyenera kuti ukhale wosasunthika pamene ukuyenda modutsa. ROM yochuluka kwambiriyi ingakhale yovulaza ngati ROM yaying'ono kwambiri, ndipo zimayambitsa kusagwirizana, kugwirizanitsa, ndi kuwonongeka. Miyeso ya thupi yopita kutsogolo imatsimikiziridwa ndi mafupa athu, mtundu wodziphatikizana, mitsempha, mitsempha, minofu, ndi zina zotero.
Zinthu zina zomwe zimakhudza ROM zikuphatikizapo matenda, kuvulala, ndi kusintha kwa kayendedwe kambirimbiri. Nthawi yomalizayi imakanidwa ndi othamanga ngati chimodzi mwa zifukwa zazikulu mu "ROM yathu yochepa." Timagwirizana ndi zomwe timachita. Ngati timasewera masewera amodzi kapena kuchita zochepa (kayendedwe ka kayendetsedwe ka kayendedwe ka zaka zambiri), tidzasintha njira zomwezo.
N'chiyani Chimawongolera?
Mosiyana ndi kusinthasintha, kutambasula kumatanthauza kuyesayesa mwakhama kuyendetsa kayendedwe kathu kozungulira. Ndipo apa ndi pamene maganizo onse a akatswiriwa akulowa chithunzichi. Kodi tiyenera kuyesetsa kuwonjezera kayendetsedwe kake kozungulira? Yankho ndilo, zimadalira. Zimadalira mmene kayendetsedwe kathu kamagwirizanirana ndi kayendetsedwe ka mtundu umodzi. Zimatengera minofu yomwe timapitirira kapena yosagwiritsa ntchito. Zimadalira kuvulala kwathu. Ndipo zimatengera zolinga zathu. Akatswiri ofufuza zachilengedwe ndi akatswiri a zamankhwala amagwiritsira ntchito zizoloŵezi zoyendayenda mozungulira palimodzi monga maziko ochepetsera kusamvana kwa minofu. Cholinga chake ndi kubwezera wodwala "kuyenda moyenera". Ma PT amagwiritsanso ntchito kayendedwe kawonekedwe - poyerekeza mbali imodzi ya thupi ndi ina - kuti adziwe zomwe zilipo kapena ziwalo zofunika 'kukonzekera.'
Othamanga ndi Okhazikika
Masewera ena amachititsa maseŵera kukhala osalinganikirana kwa minofu ndi kuchepetsa ROM m'magulu ena. Tengani anthu okwera maeti, mwachitsanzo. Kupita njinga kumafuna kuyenda kochepa, mobwerezabwereza, mondo, ndi minofu. Pomwe palibenso mtambasita akuyendayenda mozungulira maulendo ake, omwe nthawi zambiri amabweretsa minofu yolimba, koma yolimba.
Malo othamanga njinga yamoto amachititsa msanawo kukhala wonyezimira komanso kuthamanga kwa thoracic komanso nthawi yaitali. Zing'onoting'ono, mapuloteni a mchiuno , ndi pecs zonse zimfupikitsidwa; pamene quadriceps ndi glutes ndiwo magetsi amphamvu. Zonsezi zikhoza kuchititsa kusamvana kwa mitsempha ngati wamkung'amba samatambasula ndi kulimbitsa molingana.
Kwa wokwera njinga yamoto, kutambasula njira yonse kumapanga zambiri. Koma zimalimbikitsa minofu yomwe imakhala yochepa kwambiri pofuna kuteteza kuchepa kwa mitsempha. Ena angatsutsane, sizingatheke kusinthasintha konse.
Vuto ndiloti minofu yogwiritsidwa ntchito mofulumira imakhala yolimba, koma yowonjezereka ndi yopfupikitsidwa, pamene kutsutsana, kutayika, minofu imakhala yofooka ndi yotayirira. Ndipo akatswiriwo amanena kuti izi ndizo zenizeni zomwe zimayambitsa kutsutsanako za kusinthasintha komanso kuthamanga kwa othamanga.
Kodi Kusintha N'kovuta Kwambiri? - Kukhazikika ndi Kutambasula M'dziko Lenizeni
Kotero, tsopano kuti mwasokonezeka kwambiri kuti mutha kusinthasintha kwa othamanga, muyenera kuchita chiyani? Nazi mfundo zina zomwe muyenera kulingalira posankha, ndi kuchuluka kotani, muyenera kutambasula:
- Mgwirizano uliwonse uli ndi kayendetsedwe kabwino koti ukhale wosasuntha pamene ukuyenda momasuka.
- Chiwerengero chachikulu cha ROM mu mgwirizano chingakhale chosayenera ngati ROM yochepetsetsa chifukwa imachepetsa kukhazikika pamodzi.
- Yesetsani kusintha kusinthasintha pambali kumanja ndi kumanzere kumbali ya thupi komanso m'magulu otsutsana ndi ziwalo zozungulira.
- Ngati ROM yanu ili kutali ndi zikhalidwe, ganizirani kulimbikitsa malo otayirira ndi kutambasula malo ovuta.
- Othamanga ambiri amapindula ndi kuwonjezeka mphamvu ndi kukhazikika pakati (lumbar spine, pelvis ndi glutes ) komanso kuphatikizana.
- Ochita maseŵera ambiri amapindula ndi kuwonjezereka kwa kayendetsedwe kake m'mphepete mwa msana ndi scapula, kuphatikizana ndi mchiuno.
- Kutambasula , ngati kuchitidwa, kuyenera kuchitidwa mutatha kuchita masewera olimbitsa thupi .
- Gwiritsani ntchito kutentha kwambiri musanayambe kuchita masewera olimbitsa thupi.
Choncho, ngakhale kutambasulira kwathunthu kumakhala bwino pambuyo pochita ntchito kapena mu kalasi ya yoga, phindu lenileni la kutambasula lingakhale lokhudzana ndi njira yowonjezera yomwe ikuyesera kusunga kayendetsedwe koyenera kuzungulira ziwalo zina. Ndikanenanso kuti kutambasulira kapena kutulutsa minofu yolimba kumayendera pamodzi ndi kulimbikitsa ofooka.
Kuchokera
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Herbert RD, de Noronha M. Kuwongolera kuti muteteze kapena kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Dongosolo la Cochrane la Zosintha Zogwirizana 2007, Nkhani 4.
Ian Shrier MD, PhD ndi Kav Gossal MD. Zopeka ndi Zoonadi Zowonetsa: Malangizo Okhazikika pa Zanyama Zabwino, Dokotala ndi Sportsmedicine, VOL 28, # 8, August 2000.
Raymond Soa, Joseph Ngb, Gabriel Ngb, Pulogalamu yachisamaliro popanga njinga panjinga: ndemanga. [www.drfisio.com.br/artigo7.pdf]. Thandizo lachilengedwe mu Sport 6 (2005) 89-96
Trehearn TL, Buresh RJ .. Kukhazikika ndi kukwaniritsa kusintha kwa chuma cha abambo ndi amai omwe amalumikiza mtunda wautali. J Strength Cond Res. 2009 Jan; 23 (1): 158-62.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, ndi Peter McNair. Kulepheretsa Kuletsa ndi Kuvulaza Chiyanjano. Masewera a Masewera 34.7 (2004): 443-449