The Health and Fitness Benefits yeSlacklining

Kuvandudza Maonero Akanaka Uye Fara Nezvimwe Kuseka

Slacklining: Ndiyo mitambo inokura yakafanana nekufamba nesitiroro. Asi panzvimbo yetambo rwonzi kana tambo, iwe uri kuenzanirana pane imwe-kusvika maviri-inch width strip yebhubhu iyo inowedzera kuwedzera, zvakadai se trampoline.

Nyanzvi vanoita slackliners havangoedzi kuedza kuyambuka mutsara, vanoita tricks- kubhururuka, kusvetuka uye kuzviputira mumhepo, chete kudzokera zvakare pamusoro pezera.

Mutambo unoguma unoguma uchiita sechinyorwa-chema chekuvhara, kusungiridza uye kuenzanirana kwemaitiro, zvose zvakapinda mune imwe.

Mune mamwe mazwi, hazvina kunaka kutarisa, uye kunyanya kufara kuedza. Zvisingatauri, kuregeredza kunofunga sekuita muviri, saka ndiyo nzira yakanaka yekuyambuka chitima apo unoda kupumha kubva kumitambo.

The Fitness uye Health Benefits of Slacklining

Izvo hazvifaniri kushamiswa kuti kumira pamakumbo maviri emasita ekubhururuka akamira pasi kunoda kuenzaniswa. Zvamusingagoni kuziva ndezvokuti kuenzanisa ndeimwe yezvinhu zvakakosha-zvine chokuita nehutano hwehutano, kunyanya sezvaunenge uine makore. Kukwanisa kuzviruramisa mushure mokunge uchinge wanyungudzwa kana kukandwa kunze-kutarisa mushure mekutora chimwe chinhu chinorema kubva pasi kunogona kuderedza ngozi yako yekuwa nekukuvara-yakakuvara. Slacklining yakanakisisa pakubatsira kuvandudza kuenzanisa uye kugadzirisa zvinhu (unhu hwako hunoziva kuti muviri wako uripi muhara uye kuti unobatana sei nemimwe miviri nemasimba), asi ine zvimwe zvinobatsira, zvakare:

• Kuvandudzika kweCadriceps Kuita . Chidzidzo che2015 chakabudiswa mu Journal of Science neMedicine muMitambo chakawana kuti kushandiswa kwekuregeredza mukugadzirisa kwakakonzera kuwedzera kwakanyanya mukugadzirisa uye kubatanidzwa kwemisungo ye quadriceps, asi nehuwandu hwehutano hwekuziva. Izvi zvinogona kubhadhara nguva yakawanda panguva yakaderera yekugadzirisa, kunyanya kune vakwegura vanoda kuisa mitsipa yavo kuti vawedzere kupora, asi vanorwisana nezvirongwa zvinonzwa zvakaoma kana zvinorwadza.

• Kuvandudza Balance nekugadzirisa . Chero kana iwe uchida uchapupu, pane uchapupu hwezvesayenzi hunotsigira kuenzanisa-zvakabatsirana zvakabatsirika zvekuregeredza. Chidzidzo che2011 chakabudiswa muScandinavian Journal of Medicine uye Science muSports vakawana kuti apo vatori vechikamu vaiita zvidzidzo zvakadzokorora pane slackline, vakakwanisa kunyanya kuderedza kusingadzorwiki kune rumwe rutivi rwemutsara unowanzoonekwa mu newbies. Kudzidza kwavo kwakawana kuregererwa kwakadzvinyirira H-reflexes yemugwagwa wepelinical reflex, iyo inogona kunge yakaderedza kusagadzikana kusingadzorwiki kwakanyatsopindirana-kukanganiswa kwekubatana kwakakonzera kukanganiswa kwemutsara. Nemamwe mazwi, uropi hwakadzidza kubatsira kudzivirira mafungiro asina kuitika mumakumbo, mabvi, uye mahudyu zvakakonzera kudengenyeka kusingadzorwiki kwemutsara. Chigumisiro chaiva chokuti dzidzo dzakadzidziswa dzose dzaigona kumira pamutsara wemasekondi makumi maviri kana kupfuura, asi dzidzo dzisina kudzidza dzikaona pasina kuvandudzika kwakakwana.
• Muzasi-Limb Cross-Kudzidzisa Mitambo . Chidzidzo che2015 chakabudiswa mu Journal of Strength uye Conditioning Research chakawana kuti vakadzi vema basketball vakarovedzwa slackline vakaona kuvandudzwa mune re countermovement jump test (vertical jump test for power where time in air count) kuongorora (izvo zvinobatsira kuyananisira). Pamwe chete, izvi zvinoratidza kusvetuka kunogona kuva sarudzo yakanaka yekupambisa kudzivirira kwemitambo, kunyanya mumitambo apo simba uye agility zvinodiwa.

• Social Interaction . Slacklining is an activityly social activity. Kunyange zvazvo inogona kuitika yoga, uye vatambi vanokwikwidzana semunhu mumwe nomumwe, kwose kwese slackline inogadziriswa, wava kuda kutendwa kuona kuunganidzwa kwevanhu varipo. Izvi zviri chikamu pamusana pekunyorwa kwaro, asi zvakare kunokonzerwa nekuwana kwebasa kune vanhu vemazera ese uye mazinga ekugona. Munhu wese anoedza kunonoka kwekutanga anove anotyisa pazviri. Ndinoziva kuti ndaive. Izvi zvinotanga munhu wese paanenge ari kutamba munda uye unozarura mikana yekuseka uye kunakidza.

Nzira Yokutanga Nayo

Nzira yakanakisisa yokutanga ndiyo kutanga!

Tsvaga chivako chine slackline (dzakawanda dzinokwira mabwende uye zvipingamupinyi zvidzidzo zvinova nazvo), kana kutenga yako pachako. Chero bedzi iwe uine mutsara uye usvika kune miti miviri, iwe unokwanisa kugadzirisa uye wotanga mumaminitsi mashoma.

Kutanga Mazano

1. Endai asina shangu kana kushandisa shangu shoma . Kana iwe uchinzwa ushamwari hwepedyo nemutsara, iwe unenge uine hutungamiri huri nani hwekutama kwako uye hunochinja pane chinzvimbo chemutsara.
2. Mira pamberi pako ufambe . Iwe usati wamboedza kunyange kutora danho, ita tsika yekuwana muyero wako pane rimwe gumbo, rimwe racho. Paunomira pamutsetse, iwe unotanga negiyo rimwe chete, uye iwe unobva waedzwa kuisa rimwe rutsoka rwako mumutsara pamwe chete. Rambai muedzo! Panzvimbo pezvo, tangotamira kune rutsoka runotsigira uye funga nezvekuenzanisa munzvimbo.
3. Ramba uchifema uye udzikinure muviri wako wepamusoro . Tora mapfupa mashomanana usati wapfuurira kumutsara uye ita zvose zvaunogona kuti urambe uchifema zvishoma, kufungisisa kufema. Nokudzikinura muviri wako wepamusoro-uchibatisisa maoko ako mudenga, zvipfeko zvako zvakakotama uye mapepa ako ari pasi-muto wako unogona kufamba zvakasununguka sezvaunenge uchiedza kuchengeta nzvimbo yako yekuenzanisa.
4. Tarisa mberi . Sekuedza sezvinonzi kutarisa pasi pa slackline, ramba muedzo. Pane kudaro, tarisa zvakananga mberi, kana kuti mamita anenge gumi pamberi pako pamutsara.
5. Chengetedza mabvi ako akatsemuka . Nokupfugama namabvi ako, uri kuderedza nzvimbo yako yekubwinya, uchiita kuti uwedzere pedyo nemutsara. Izvi zvichakubatsira iwe kuchengetedza kuenzanisa kwako, uye kunokuisa iwe mune imwe mamiriro ekutamba kwemitambo kuti uende nemugwagwa wemutsara.
6. Kurwisa kuwa . Iwe uchawa kubva pamutsara. Izvi zvakajairika. Uye usazvidya mwoyo, zvimwe iwe haungatomboputsiki pasi-iwe unopedzisira uchienda uye uchizvibata pamakumbo ako. Asi paunotanga kuwira, edza kurwisana nayo-edza zvakaoma iwe kuti udzoke zvakare. Izvi zvinobatsira kudzidzisa muviri wako kuti uite kugadziriswa phiri kuti iwe uwane zviri nani, nekukurumidza.
7. Tora matanho maduku nemakumbo ako akatarisa mberi mberi. Kana wakagadzirira kutanga kutama, chengeta tsoka dzako dzakanamatira uye zvakananga pamutsara sezvaunotora zviduku, zvitsitsinho-to-toe. Iwe unogona kunge uchiedza kuchinja zvigunwe zvako, asi izvi zvinowanzoita kufamba kwakaoma. Zvishoma uye zvakasimba zvinokunda munhangemutange, saka iva nemwoyo murefu uye urambe uripo. Kana iwe uchida rubatsiro, bvunza shamwari yako kuti uende pedyo newe uye usabata ruoko rwako zvishoma.

Sources:

Gaberi CR., Osborne J, Burkett B. "Simba re 'Slacklining'on quadriceps kugadziriswa, kushandiswa uye simba.' Nyaya yesayenzi nemishonga mumitambo , 18 http://www.sciencedirect.com/science/article/pii/S1440244013005082. (1), 62-66. 2015.

Keller M, Pfusterschmied J, Buchecker M, Müller E, Taube W. "Kuvandudzwa kwemashure emashure mushure mekudzidzisa slackline kunoperekedzwa nekuderedza H-reflexes." Magazini eScandinavian yemishonga & science mune zvemitambo , http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2010.01268.x/full 22 (4), 471-477. 2012.

Santos L, Fernández-Río J, Fernández-García B, Jakobsen MD, González-Gómez L. Suman OE. "Migumisiro ye-slackline yekudzidzira pamusana pekugadzirisa kutonga, svetuka kushanda, uye basa remyoelectrical mumadzimai echikwata basketball." The Journal of Strength & Conditioning Research , http://journals.lww.com/nsca-jscr/Citation/2016/03000/Effects_of_Slackline_Training_on_Postural_Control,8.aspx 30 (3), 653-664. 2016.