Runyoro rwakakwana rwekutenderera uye kushandura mafambiro evatambi
Kutsika uye kuchinja kunofambidzana nemitambo kune zvikonzero zvakasiyana-siyana. Kutarisa kwete kungonzwa kunzwa kwakanaka, asi kunobatsira mutambi kugadzirisa zvakakodzera uye zvakanyatsorongedza kufamba kune dzimwe nhengo.
Kutarisa uye Kururamisa Nhungamiro
Kutsika kunogona kuva nemhando dzakasiyana-siyana kana ikaitwa zvakanaka. Dzokorora mazano anotevera usati watanga chero kutarisa.
- Kutarisana nharo neFlexibility : Kutengesa inzira yekuwedzera kwekufamba kwedu kwekufamba uye nekudaro kuwedzera kushanduka kwedu.
- Tambanudza zvakachengeteka . Nguva dzose tevera nzira dzakachengetedzwa dzakachengeteka kuti udzivise kukuvadzwa.
- Ita static kutambanudza . Izvi zvinoreva kuti iwe unobata kutambanudza kwemaminitsi anenge 30-60 panguva imwe chete uye usati wanyunyutira kana kuwedzera.
- Tambanudza shure kwako ushamwari . Kutsvakurudza kunoratidza ichi ndiyo nzira yakanakisisa yekuvandudza hupenyu hwekufamba .
- Ita kuti ushandise ushamwari usati waita basa rako kuti uone kuti misumbu yako inodziya.
- Ramba uchifunga mupfungwa imwe neimwe ine mararamiro akakodzera ekufambisa uye kushanduka kwakanyanya hakusi nguva dzose zviri nani.
- Kuti uchengetedze hutano hwakanaka, tambanudza misungo yakaoma uye kusimbisa vasina simba.
- Dzivisa kudarika-kutambanudza kana kutonhora kutonhora.
Kutarisa Zvidzidzo - Muviri Mukuru
Shandisa izvi zvakananga kuti utsvake zvikamu zvemuviri wepamusoro.
- Akabatanidza Chete - Chechi
- Akabatanidza Gumbo - Gorofa Tarisa
- Akabatana neHamstring Yakanamatira - Yakamira Mberi Bend
- Tsanga Dzakatsetseka - Cat-Cow Chengetedza
- Tsanga Dzakatsetseka - Ita Pakuwedzerwa Kwakawedzerwa
- Tsanga Dzakatsetseka - Spinal Twist
- Tsanga Dzakatenderera - Knees to the Chest
- Lower Back uye Hip Stretch
Kutarisa Zvidzidzo - Muviri Wakadzika
Shandisa izvi zvakananga kuti utsvake zvakananga nzvimbo dzepasi.
- Achilles Tendon (Heel) Tambanudza
- Plantar Stretch
- Mhuru Inononoka - Imire
- Soleus Tsika - Wakamira
- Ng'ombe neAchilles Dzochera
- Hip Flexor / Psoas Stretch
- Quad Stretch - Imire
- Hamstring Stretch - Akagara
- Hamstring Stretch - Imire
- Hamstring Stretch - Partner Stretch
- IT (Iliotibial) Band Yakananga - Yakagara
- IT (Iliotibial) Bhuku rakananga - Crossover Squat Stretch
- Piriformis Tambanudza
- Piriformis Tsika - Kureva nhema
- Kukura Urombo - Kurongedza Routine
- Kumera Wakananga - Wakamira
- Kumera Kutsika - Wakagara
- Kumera Kurongedza - Squatting
Kutarisa Zvidzidzo Nezvimitambo
Heano mamwe maitiro ekutambisa kutenderera kune vatambi vanoita mitambo yakasiyana.
- Yakanakisisa Inotarisa Bhasikoro
- Best Best for Golfers
- Inonyanya Kuratidza Vanomhanya
- Best Best for Snowboarding
- Best Inotarisa Soccer
Kukuvadza-Kunyanya Kunongedza Routines
Heano mamwe maitiro ekutambisa mitambo yevatambi vane marwadzo chaiwo.
- IT (Iliotibial) Rumbo Rwokurwa Rwakaramba Routine
- Kudzoka Kwemarwadzo Kutambanudza Routine
- Nzombe Dhonza Kurwisa Routine
Chinhu
Andersen, JC Kutarisa Pamberi neKapedza Kudzidzira: Chiito paMuscle Soreness uye Kukuvadza Njodzi. Zvinyorwa zveAcletic Training 40 (2005): 218-220
Herbert RD, kubva kuNoronha M. Kunyoresa kudzivirira kana kuderedza kusuruvara kunetseka mushure mekuita zvekuita. Cochrane Database yekuongorora kwakarongeka 2007, Nyaya 4.
Ian Shree MD, PhD naKav Gossal MD. Nhema neZvokwadi dzekutambisa: Zvimwe Zvimwe Zvinyorwa zveMishonga Inopa Utano, Chiremba uye Sportsmedicine, VOL 28, # 8, August 2000.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, naPeter McNair. Kutarisa uye Kukuvadza Kuzvidzivirira Kuchengetedza Ukama. Miti Mushonga 34.7 (2004): 443-449