Mitambo yepamushu inonzi yakasangana nemigumisiro yakawanda kuvarwi. Mitambo yepamusasa inogona kushandiswa kusati kwaitwa, shure kwekushanda, panguva yekudzidzira kana yekuvandudza. Vatambi vezvikwata zvose vanogona kubatsirwa nemitambo yekushambadzira. Kana uri kutsvaga nzira yekuvandudza mitambo yako yekutambira, ipapo mitambo yemasasa inogona kuva yako. Dzidza zvakawanda pamusoro pezvinobvira kushanda-kukugadzirisa migumisiro yemitambo yekushambadzira.
Chii Chinonzi Massage Massage?
Miti inoshambadza ndeyekugadzirisa kushandiswa kwezvinyama zviduku zvemuviri zvinotarisana nemisumbu inoenderana nemutambo. Runner Paavo Nurmi, anozivikanwa se "Flying Finn," akanga ari mumwe wevashandisi vepakutanga yemitambo yekuita. Nurmi anonzi akashandisa mitambo yekushambadzira muma19 Olympic muParis apo akakunda mamiriyoni mashanu endarama. Pano, Jack Meagher anofungidzirwa kuti ndiye baba vemitambo yekushambadzira muUnited States.
Maitiro akawanda akasiyana-siyana anoshandiswa mumitambo yekushambadzira. Mienzaniso yemaitiro aya inosanganisira; Swedish style massage, effleurage (stroking), petrissage (kubvongodza), kukwikwidza, kupesana, tapotement (rhythmic inogunzva), kutinhira, kubhururuka, kutambanudza, kukonzera uye kukonzera pfungwa. Izvi zvinoshandiswa kuedza kubatsira mutumbi wemutambi kuti aite zvakakwana kushanda uye kugadzikana kwepanyama nemukana wakaderera wokukuvara kana kurwadziwa nekukurumidza kupora.
Batsirwa
Zvakawanda zvinobatsira kubva mumitambo yekushambadzira zvakataurwa zvichitevedza pane zvakaitika uye kuona. Zvimwe zvezvibatsiro ndezvepfungwa (mupfungwa) uye zvimwe kune kumuviri (wehuviri). Zvinokonzerwa nemigumisiro yemitambo yekudzikisa ndeyounyoro kana kuoma kwemazuva 1 kusvika kwemaviri mushure memazuva ekurasikirwa kwemitambo.
Kushanda kweganda pamusana pemafuta e-massage kunogonawo. Asi nokuda kwechikamu chikuru, mitambo yekushambadzira yakachengeteka. Zvimwe zvezvakataurwa zvinosanganisira:
- Kuwedzerwa kweropa kuderera
- Kuwedzerwa kuwirirana kwemafambiro (ROM)
- Kuwedzera kuchinja
- Kuwedzera kubviswa kwemishonga yekushandisa masaga ( lactic acid )
- Kuwedzera kwepfungwa yekugara zvakanaka
- Kuderedza kukanganiswa kwemasumbu
- Yakaderedza kusagadzikana kwepfungwa dzisina ruzivo (mitsipa yakasununguka)
- Kupera mukana wokukuvara
- Yakaderedza nguva yekudzidzira pakati pekushanda
- Kupera kwemafupa emakumbo
Zvinotsvakurudzwa neUtsvakurudzo
Iye zvino zvaunoziva zvakataurwa zvinobatsira zvemitambo yekushambadzira, ngatitsvakei kana tsvakurudzo dzekutsvakurudza dzichitsigira izvo zvinobatsira. Ongororo dzekutsvakurudza pamusoro pekuneta kunzwisisika uye kupora kwakaratidza kuti nyaya dzaifunga kuti dzisina kuneta uye dzakanzwa sokuti dzadzoka nekukurumidza mushure mekuita masheji. Kupera kuderedza kuzvidya mwoyo, kuvandudza mafungiro, uye hukama hwakanaka zvakaonekwa zvakare. Kuderedza kusvibiswa kwemisungo kunetseka (DOMS) yakaderera ne30% muimwe tsvakurudzo yekuongorora. Zvimwe zvidzidzo zvinotsigira kuwana kuti DOMS inoderera mushure mekuita masheji.
Iye zvino kune zvimwe zvikomborero zvisingabatsiri nekutsvakurudza. Kugona kwemitambo yekushambadzira kubatsira masumbu kubvisa lactic acid haibatsiri mune zvidzidzo zvekutsvakurudza. Vatsvakurudzi vazhinji vanofunga kuti izvi zvakabatanidzwa nenyaya yokuti kuwedzerwa kweropa kunopfukira kumashure mushure memajisi ekusimbisa hazvikwanisi kutsigirwa kana.
Kukurumidza kugadzirisa mushure mokunge musasa wemauto usati watsigirwa nekutsvakurudza. Dzidzo dzinotsigira kuti kugadzirisa kushanda (yakadzika-simba mushure mushure mebasa-kunze) ndiyo nzira yakanakisisa yekuderedza chiyero che lactic acid iyo inovaka mushure mekuita muviri uye inokurumidza kupora.
Saka izvi zvose zvinorevei? Zvinoratidzika kuti pfungwa dzakanaka (mupfungwa) dzinobatsira zvemitambo kushambadzira zvechokwadi inotsigirwa nekuongorora zvitsvakurudzo. Kudzidza kutsvaga kunotsigirawo kuti mitambo yekushambadzira haiiti zvakakanganisika kubudirira, asi muviri wakanaka (utano) hunobatsira pamabasa haisi pachena. Kutsvakurudza kwakawanda kunodiwa pamigumisiro yakanaka yemuviri uyewo pamusoro pepfungwa / kutaurirana kwemuviri mushure memajisi ekusimbisa.
Sources:
Farr T, Nottle C, Nosaka K, Sacco P. Migumisiro yekurapa kurapa kunonoka kunotanga kusuruvara kusuruvara uye musimba basa mushure mokudzika kutsika. J Sci Med Sport . 2002 Dec; 5 (4): 297-306.
Goodwin JE, Glaister M, Howatson G, Lockey RA, McInnes G. Migumisiro yekutanga kushanda kwema-mass massage pane makumi matatu emita sprint inotanga. J Strength Cond Res . 2007 Nov; 21 (4): 1028-31.
Hemmings B, Smith M, Graydon J, Dyson R. Migumisiro yokukwiza muviri pakudzorera muviri, kugadziriswa kunonzwisisika, uye kudzokorora mitambo. Br J Sports Med . 2000 Kubva; 34 (2): 109-14.
Anobata T, McEwan I, Perkes J, Dawson E, Bhuku D, George K. Migumisiro yekunyorova muviri uye ganda reganda rinopera mushure me quadriceps kurovedza muviri. Med Sci Sports Exer . 2004 Aug; 36 (8): 1308-13.
Jonhagen S, Ackermann P, Eriksson T, Saartok T, Renstrom PA. Mitambo yehupenzi mushure mekunyora muviri. Am J Sports Med . 2004 Sep; 32 (6); 1499-503. Epub 2004 Jul 20.
Martin NA, Zoeller RF, Robertson RJ, Lephart SM. Kufananidza Kuenzanisa Kwemitambo Yemitambo, Kuvandudza Kushanda, uye Kuzorora Mukukurudzira Kurapa Kwemagetsi Eropa Mushure mekuwedzera kweChirongwa Chekuita. J Athl Train . 1998 Jan; 33 (1): 30-35.
Moraska A. Mitambo kuuraya. Ongororo yakazara. J Sports Med Phys Fitness . 2005 Sep; 45 (3): 370-80.
Ogai R, Yamane M, Matsumoto T, Kosaka M. Nzira dzekunyanya kushambadza pamusana pokuneta uye kuita zvekuita zvinotevera mushure mekunyanyisa. Br J Sports Med . 2008 Apr 2 [Epub mberi of print].
Robertson A, Watt JM, Galloway SD. Migumisiro yekumhanya kwemheto yekudzikinura kubva pakudzika kwepamusoro kwebhasikoro. Br J Sports Med . 2004 Apr; 38 (2): 173-6.
Shoemaker JK, Tiidus PM, Mader R. Kukundikana kwehuwandu hwemusoro hunoita kuti muviri uwedzere ropa: zviyero zveDoppler ultrasound. Med Sci Sports Exerc . 1997 May; 29 (5): 610-4.
Weerapong P, Hume PA, Kolt GS. Nzira dzekudzikisa muviri uye zvinokonzerwa nekushanda, masimba kugona nekudzivirira kukuvara. Mitambo Yemutambo . 2005; 35 (3): 235-56.
Zainuddin Z, Newton M, Sacco P, Nosaka K. Migumisiro yekunyanya kuperesa-kunonoka-kusvibisa kusuruvara kwepfungwa, kupfugama, nekudzoka kwemishu yebasa. J Athl Train . 2005 Jul-Sep; 40 (3): 174-80.