Nzira Yokuchengetedza Izvo Zvakanaka Paunodzoka Kubva Pakukuvadza

Kana iwe uine kukuvara kwemitambo, mikana iwe unoda kutora nguva yekuzorora, kupora, uye kuunganidza. Asi kana iwe usingadi kumira zvose zvekurovedza muviri, pane nzira dzekuchengetedza hutano hwepamusoro apo uchiwana kubva mukukuvara kwemitambo yakawanda.

Vatambi vanowanzokuvara vanowanzozvidya mwoyo nekurasikirwa nemafungiro munguva yekusiya kudzidziswa. Kurasikirwa kana kuparadzanisa ndezvehupenyu hwehupenyu paunomira kudzidzira, asi kana iwe uchida kungochengeta hutano hwakanaka, kune nzira shomanana dzekuchinja mararamiro ako.

Asi iwe usati waita chero kurovedza muviri mushure mekukuvara, kuchenjera kuti uwane kugamuchirwa uye kukurudzirwa kwechiremba wako kurapa kana mushonga. Tevera mazano avo apo iwe unogona kutangazve maitiro, zvakadini, uye rudzii rwekuvhimisa kwakanakisisa. Zvinobatsirawo kuziva mirayiridzo yekudzoka kumitambo mushure mekukuvara .

Dzidzo dzakaratidza kuti iwe unogona kuchengetedza hutano hwako hwepamusoro kunyange kana uchida kuchinja kana kudzosera kumashure pamabasa ako kwemwedzi inoverengeka. Kuti uite kudaro, unofanirwa kuita zvekuvhima paanenge makumi manomwe kubva muzana yeVO2 yako max kamwe kamwe kamwe pavhiki.

Kunyange kana muviri umwe kana chikamu chisina kukwana, kazhinji hapana chikonzero chekuti haugoni kuwana dzimwe nzira dzekugara wakaenzana kana uchigadzirisa nekushandisa mitemo yekudzidziswa kwemuchinjikwa . Izvo zvinogona kutora humwe hutano uye kushanduka kwekuedza zvinhu zvitsva, asi vatambi vakawanda vanowana kurovedzwa kuburikidza nekukuvadza kunokwanisika uye kwete kuoma kwakaoma. Chinokosha kuchengetedza mafungiro akanaka nekuchengetedza chikamu chakakuvara kusvikira ichiporesa.

Heano dzimwe nzira dzokuti urambe uchishanda apo uchidzoka kubva pakukuvara kwechina.

Ankle uye Foot Injuries

Kana chikwama kana tsoka yako yakakuvara, iwe unenge uine zvakawanda zvekushandisa maitiro. Kana chiremba wako achizvibvuma uye iwe unokwanisa, uchishandisa mhanje yokucheka , bhasikoro rinomira rine gumbo rimwe, kana kushambira zviitiko.

Shingai nachiremba wako kana mudzidzisi kuti uwane zvimwe zvisingaremi kutakura cardio muviri unogona kuita uye kupedza maminitsi makumi matatu kusvika makumi matanhatu kana katatu pavhiki pamutambo iwoyo kuti urambe uchitsungirira.

Dunhu rekudzidzisa rinosarudzawo kukuru kuburikidza nekukuvara. Heano imwe yenzaniso yekuenzanisa kuti uedze mumitambo yako yekudzidzira:

• Ita basa rinotevera rekushanda kwedunhu Muvhuro, Chitatu, neChishanu.
• Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu-rega maminitsi makumi mashanu ekuzorora pakati pezvitoro
• Pedzisa dunhu rose katatu kusvikira mana
• Kushamwaridzana zvakakwana musati maita zvekuita

1. Leg Leg Extension Machine
2. Chest Press
3. Lat Pulldown
4. Overhead Press
5. Akagara Cable Rows
6. Kugadzikana Bhora Push-Up
7. Ab 'Bhasikoro' Crunches
8. Kuomesa Mutsipa Kukwidza

Mheto uye Knee Kukuvara

Kukuvadzwa kwegumbo nemabvi kunogona kunge kwakakwana kune vatambi vakawanda. Kunyanya zvose kutsungirira kurayirirwa kunoda kubhururuka nekuwedzerwa kwebvi, pamwe nekugadzirisa chiitiko chitsva kunogona kuvhiringidza. Imwe-yakabhadhara mabhasikoro, kayaking, kana kuti kushandisa yepamusoro ergometer (ruoko rwemukati) ndiyo nzira. Kushambira kunogona kuitika kana iwe ukashandisa buoy inodhonza kuitira kuti iwe usarega kana kushandisa makumbo ako.

Pano pane mapurogiramu maviri epurogiramu yekudzidzisa kuedza:

Dunhu 1:

• Ita basa iri Muvhuro, Chitatu, neChishanu.
• Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu-rega maminitsi makumi mashanu ekuzorora pakati pezvitoro

• Pedzisa dunhu rose katatu kusvikira mana
• Kushamwaridzana zvakakwana musati maita zvekuita

1. Kucherechedza kana Kubatsiridzirwa Kuchengetedza
2. Chest Press
3. Lat Pulldown
4. Overhead Press
5. Akagara Cable Rows

Dunhu 2:

• Ita basa iri Chipiri, China, uye Mugovera.
• Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu-rega maminitsi makumi mashanu ekuzorora pakati pezvitoro
• Pedzisa dunhu rose katatu kusvikira mana
• Kushamwaridzana zvakakwana musati maita zvekuita

1. Akagara Russian Twist
2. Plank Exercise
3. Chikamu Plank Kudzidzira Kuita
4. Ab Crunch
5. Kurambidza Push-Ups

Mahombekombe uye Kukuvara Kwepamuviri

Akabatana kana zvimwe zvinokuvadza mumuviri zvinowanzoita kuti mukana wakawanda wekuenderera mberi kwechitendero chemidio nokuti muviri wepasi unogona kuratidzwa zvizere.

Kufamba, kukwira masitepisi, kumira (maoko-pasina) mabhasikoro uye elliptical mudzidzisi zvose zvinogona.

Mukuwedzera, nzira dzekudzidzisa dzedunhu dzichachengetedza simba uye simba kune vasina kuvakuvadzwa musumbu nemajoini. Funga kuita chiitiko chinotevera chemufambiro mana kana mashanu pavhiki.

• Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu, kunze kwekunge zvataurwa-tendera masekondi makumi mashanu ekuzorora pakati pezvitoro
• Pedzisa dunhu rose katatu kusvikira mana
• Kushamwaridzana zvakakwana musati maita zvekuita

1. Inotokisa mabhasikoro kwemaminiti maviri paanomhanya zvakaderera uye maminitsi maviri pakakwirira
2. Leg Press
3. Elliptical mutevedzeri kwemaminitsi maviri paanomhanya zvakaderera uye maminetsi maviri pahupamhi hwepamusoro
4. Ab Crunch
5. Walking Lunge
6. Low Back Extensions
7. Treadmill inofamba kwemaminitsi maviri paanomhanya zvakaderera uye maminitsi maviri pakakwirira zvakasimba (kana kutamira)
8. Wall Sit

Low Back Backjuries

Kukuvadzwa kumashure kunogona kuva kwakaoma kupora kubva, saka taura nachiremba wako pamusoro pemhando chaiyo yekukuvara shure kwaunayo uye kushaya simba kwako kusati watanga mamwe mabasa mamwe. Kufamba, kushambira kana kukwira mabhasikoro kunowanzochengeteka kune avo vane kurwadziwa kwepamusoro uye ichi chichakubatsira kuchengetedza utano hwepfungwa kana uchidzoka. Tora chiremba wako kana chiremba wepanyama kuti avhare usati waedza dunhu rinotevera.

• Ita basa rinotevera rekushanda kwedunhu Muvhuro, Chitatu, neChishanu.
• Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu-rega maminitsi makumi mashanu ekuzorora pakati pezvitoro
• Pedzisa dunhu rose katatu kusvikira mana
• Kushamwaridzana zvakakwana musati maita zvekuita
• Pedzisa maminitsi makumi matatu nemakumi matatu emasere asina kuyerwa ne cardio musi weChishanu, China, neMugovera.

1. Chest Press
2. Lat Pulldown
3. Overhead Press
4. Akagara Cable Rows
5. Leg Leg Extension Machine
6. Wall Sit

Shoko Rinobva

Kana ukakuvara, haudi kurasikirwa nehutano hwemagariro ako wawakaita. Iwe ungada kushanda nemudzidzisi wega wega kuti agadzire imwe nzira yekuita muviri. Iwe unodawo kushandisa mazano ekugadzirisa kutarisana nemigumisiro yepfungwa yekuve nekukuvadzwa kuitira kuti iwe urege kuora mwoyo zvakanyanya kuti urambe uchiedza muviri wako. Nenguva yakakodzera yekuporesa nekudzokorora, unogona kukwanisa kudzokera kumitambo yako yepamberi kana mabasa ehutano muchimiro chakanaka.

> Kwakabva:

> Garber CE, Blissmer B, Deschenes MR, et al. Nhamba uye Unhu hweKuedza Kudzidzira nekukuchengetedza Cardiorespiratory, Musculoskeletal, uye Neuromotor Fitness muAkaonekwa neHutano Vakuru. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.