Nzira dzekugadzirisa Kuita-Kuda Kwemimba Kwepamuviri Pamuviri
Chimwe chidimbu chepakati inorwadza, inorwadza zvikuru pasi pemucheto wakadzika wembambo dzembambo, kazhinji kuruboshwe. Izvo zvinowanzoonekwa mumatangi anotanga. Zvikamu zvakasununguka zvinonyatsozivikanwa zvakajeka sehutano hwepamuviri hunosangana nemakumbo (ETAP). Dzidza kuti zvinokonzera rutivi rwechidimbu, kuti ubvise sei imwe kana ichirova, uye kuti ungadzivirira sei.
Chikonzero cheChipiri Chinodzivirira Paunenge Uchimhanya
Icho chikonzero chaicho chemakumbo emativi ndiyo nyaya yakadzidzwa uye yakakumbidzana, uye hapine mhinduro chaiyo.
Vamwe vamhanyi vanoona kuti vanozviwana pavanodya zvakare pedyo nekumhanya kwavo kana kuti vanotanga kumhanya kwavo nokukurumidza, pasina warmup yakakodzera. Imwe tsvakurudzo yakaratidza kuti kunwa zvinodhaka zvemashuga mushure mekuita maitiro kunowedzera mikana yekugadzika. Chimwe chekudzidza chakawana kubatana pakati pezvikamu zvekumativi uye kuwedzera kwepamusoro. Dzimwe nyanzvi dzinoti vanozofema zvisina kunaka pavanenge vachimhanya. Kusiyana nekutenda kwakakurumbira, kunwa kana uchimhanya hakuiti kuti vaite. Zvinotoshamisa kuti chimwe chidzidzo chechidiki chakawana kuti pakanga pasina misiyano mumagetsi emishonga panguva yekuderera kwemashure, zvichiratidza kuti mutsara wemasumbu hausi iye unokonzera.
Kudzivirirwa Kwemaoko Akasimwa
Pasinei nokuti chii chinokonzera kukanganisa, pane zvimwe zvaunogona kuita kuti uvadzivise.
- Kana iwe uchinge uchitambura kubva kumativi ekumativi, edza kudzivisa kudya mukati meawa imwe yekushanda . Gadzirirai pachena mvura ye-pre-hydration-isa shuga, kunyanya carbonated, zvinwiwa.
- Iva nechokwadi chokuti iwe unogara uchidziya usati watanga. Ita chimwe chinhu chakasimba chinotarisa uye utange nemakiromita mashanu ekufamba kufamba kana nyore. Iwe unofanira kutanga kutora kwako kutinhira kunopisa-up uye kusununguka.
- Nzira yakanakisisa yekudzivisa kumativi ekumira ndeyekuti usafema kufema. Iva nechokwadi chokuti uri kufema mukati nekubuda mumuromo wako apo uri kutamba. Fema zvikuru kubva mudumbu rako , kwete chifuva chako. Kudzika mudumbu kufema kunokubvumira kutora mhepo yakawanda. Kuita yoga kunogona kukubatsira kuti ushande pamhepo yako yakadzika kufema.
- Kumhanyira mumamiriro ekunze kunotonhora kunotyisa kunogona kuita kuti zvidimbu zvidimbu, sezvo zvisinganyatsogadzikana kutora mumapapu makadzika azere nemhepo yakasviba kusvikira wava kupisa. Kana iwe uri kutambaira muchitonhora mamiriro okunze, edza kufema kuburikidza nechirafu kana kupisa kwemutsipa.
- Pakupedzisira, iva nechokwadi chokuti uri kuita maitiro akanaka ekumhanya uye unochengetedza maitiro akanaka, saka iwe hausi kuvhima paunenge uchimhanya. Kana iwe uchizendamira mberi, zvakaoma kutora mukufema kwakadzika.
Kurapa Kwemativi Akakosha Paunomhanya
Shandisa mazano aya kuti usunungure rutivi rwomukati:
- Chokutanga, zvinyoronyoro zvigunwe neminwe yako kunzvimbo yaunonzwa uchinge-iyo inofanira kubatsira kubvisa mamwe marwadzo. Zvadaro, kuti ubvise kubatana kwemaoko, edza kuchinja mafomu ako ekufema.
- Tora kufema kwakadzika mukati nekukurumidza sezvaungagona, kumanikidzira diaphragm pasi. Tora kufema kwako kwemaminitsi mashomanana ndokubva waita zvekunyora kuburikidza nemitemo yakanyatsoteerera.
- Kana iwe uchinge uchinge uri pakati pekumhanya, ungada kuedza kuchinja kufema kwako. Kana iwe nguva dzose uchinyura apo rutsoka rwako rwerudyi ruchivhuvhuta pasi, edza kubudisa simba necheboshwe kuruboshwe.
- Kana zvimwe zvose zvisingakwanisi, iwe unofanirwa kumira uye kufamba-famba kwemaawa mashomanana uchitarisa pakufema kwakadzika. Ramba uchitevera mushure mokutemwa kwaenda.
Sources:
> Morton DP, Mumiririri R. REMG basa harina kukwidziridzwa panguva yekurwadziwa kwepamuviri kunobata pamuviri. Nyaya yeSayenzi neMishonga muMutambo . 2008; 11 (6): 569-574. doi: 10.1016 / j.jsams.2007.06.006.
> Morton D, Mutevedzeri R. Kudzidzira-Kubatana Kwepamuviri Kwepamuviri (ETAP). Sports Medicine . 2014; 45 (1): 23-35. doi: 10.1007 / s40279-014-0245-z.
> Morton DP, Mumiririri R. Rutsigiro rwekutsvaga uye muviri wemuviri pahutano hwehutano hwepamuviri hunorwadza mumimba. Nyaya yeSayenzi neMishonga muMutambo . 2010; 13 (5): 485-488. Doi: 10.1016 / j.jsams.2009.10.487.