Kuvhiringidza Kubata Kwako Kunogona Kuvandudza Kuita uye Kuderedza Kuchenesa
Unofunga kuti iwe uri nani kupfuura kuenzanisa maitiro. Iwe unomhanya kanoverengeka pavhiki nekuda kwehutano uye hutano uye zvichida unoita zvekunakidza nguva nenguva kumhanya kwevhiki. Dzimwe shamwari dzinouya muguta nekuda kwemazororo, uye iwe unosarudza kuenda kuchikepe. Hapana chinetso, iwe uri muhupenyu hwakanaka, hwakarurama? Zvakaipa. Mushure mezuva pamatope, iwe unonzwa sokuti iwe wakambotungamirirwa neSanta uye yezvose zvinyorwa zvake.
Chii chiri kuitika?
Iwe unogona kunge wakave wakagadzikana, nekuda kworudziro rwunoita nguva dzose. Asi kana izvi ndizvo zvaunoita, zuva rimwe nerimwe, iwe unogona kunge uri kuzvigadzirisa nekuda kwekukuvara kana kupisa mupfungwa, uye iyo haisi iyo nzira yakanaka yekuwana yakakwana. Ndezvipi zvingabatsira kudzivirira kukuvadza nekutsvaira? Cross training.
Chii chinonzi Cross Training?
Izwi rokuti cross cross training rinoreva chiito chekudzidzisa chinosanganisira maitiro akasiyana-siyana ezvidzidzo. Kunyange zvazvo zvakakosha kuti mutambi arambe achidzidzisa zvakananga kumitambo yavo kana vachida kukunda, nokuti vazhinji vanozopfuura kudzidzisa inzira inobatsira yekudzidzisa kuchengetedza hurefu hwehutano hwakakwana. Somuenzaniso, iwe unogona kushandisa zvose mabhasi uye kushambira vhiki rega yega kuti uvandudze hutano hwako hwehutano, kuvaka masimba ese musimba uye kuderedza mukana wekukuvadza kwepamusoro. Muchinjikwa kurovedza kunogadzirisa kushungurudzika kunowanzoitika kune rimwe boka remasumbu nokuti mabasa akasiyana anoshandisa masumbu nenzira dzakasiyana.
Batsiro reMuchinjikwa
Kudzidziswa-Muchinjikwa inzira yakanaka yekugadzirisa mhando dzakasiyana dzemapoka evanhu, kukudziridza hutano hutsva hwehutano, uye kuderedza kushushikana kunopinda mumwedzi mushure mekuita maitiro ekufananidzira. Kudzidziswa kwemuchinjikwa kunokubvumirawo kukwanisa kusiyanisa kushungurudzika kunowanikwa pamatambudziko akasiyana-siyana kana hutano hwako hwemwoyo.
Mushure memwedzi yekufambisa kwakadaro muviri wako unoita zvakanyanyisa kuita zviitiko izvi, uye apo izvozvo zvakakosha kumakwikwi, zvinokonzera kuwanda kwehutano hwakanaka hwaunayo uye kuderedza mamiriro chaiwo aunowana paunenge uchidzidzira; Pane kuramba uchivandudza, iwe unongoramba uine humwe hutano hwakanaka. Murairo wepamuchinjikwa unobatsirawo kuderedza dambudziko rekukuvadza kubva pamatambudziko okudzokorora kana kuwedzeresa.
- Inoderedza kushanda kwekushushikana
- Zvinokubvumira kuti uchinje pamusoro pako unodzidzisa zvido uye zvirongwa (kana dziva racho rakavharwa, unogona kuenda kumhanya panzvimbo).
- Unobereka chikwata chepamusoro chemamiriro ose ezvinhu zvakapoteredza
- Mamiriro ezvinhu muviri wose, kwete kungoita mapoka mapoka
- Inoderedza njodzi yekukuvara
- Shandisa mishonga apo vamwe vachizorora uye vadzoka
- Unogona kuramba uchidzidzira uchikuvadzwa
- Inovandudza unyanzvi hwako, hutano uye hutsika
Ndezvipi Kudzidzira Kunofanira Kuita Muchinjikwa Wakanaka Kudzidziswa ?
Kuedza Kuita Zvepfungwa (Funga nezvekuwedzera maitiro matatu akasiyana kubva pakurongwa pasi apa):
- Running
- Kushambira
- Kushinga
- Rowing
- Stair Climbing
- Rope jumping
- Skating (inline kana ice)
- Skiing
- Racquetball / basketball / mamwe mitambo yematare
Simba Rokudzidzisa
- Calisthenics (kusimudza ups uye kugunzva uye kuvhura)
- Zvisungo Zvisingabhadharwi
- Machines
- Tubing uye Bands
Flexibility (stretching, yoga)
Kukurumidza, simba, uye kubhejira
Dunhu rekudzidzisa, sprinting, plyometrics nedzimwe mhando dzehutano hwemamiriro
Nekudzidziswa kwemuchinjikwa, unogona kuita imwe nzira yekurovedza zuva rega rega, kana kupfuura imwe chete pazuva. Kana iwe uchiita zvose pazuva rimwe chete, iwe unogona kuchinja urongwa hwaunoita nawo. Iwe unogona nyore nyore kugadzirisa-kudzidziswa kune zvaunoda uye zvaunofarira; kusangana uye kukufananidza iwe mitambo uye kuchinja tsika yako nguva dzose.
Kuita muviri kunogona kusimbisa mwoyo yemagetsi, mapfupa, maziso, maziso, kuderedza mafuta omuviri uye kuvandudza mafungiro, kuenzanisa nekubatana. Asi kana iwe uchida kuona zvose izvi, iwe unoda kutanga kutambira.
Ndeipi nguva iri nani yokutanga kupfuura ikozvino? Ndinonzwa shamwari dzako dzakatora snowboarding.
Kunobva:
Cross Training, OrthoInfo, American Academy of Orthopedic Surgeons, Gumiguru, 2011.