Nzira Dzakanaka Dzakashisa Kuwedzera Makoriki Kufamba Pasina Ngozi
Uri kupfeka zvigadziko here kana uchifamba nenzira yakanaka yekuwedzera kufamba kwako kwekushanda, kupisa makoriki akawanda achifamba, kana kutaurira muviri wepamusoro uchifamba? Mhinduro shoma ndeye. Kushandisa chero zviyero zvekufamba zvisiri izvo.
Kuwedzera kuhutano hwemuviri wako kunowedzera kukanganisa kwechikamu chimwe nechimwe, kuisa zvinetso pamaguno ako, mabvi, uye majoka emakumbo. Nokufamba kwenguva, kushungurudzika uku kunobatsira kupfeka uye kubvarura pamasangano.
Imwe tsvakurudzo yekutsvakurudza yevarume nevakadzi vakagwinya vakaona kuti kuwedzera 15 muzana yehutano hwemuviri wako kwakawedzera pasi rekuita simba nesimba ne15 muzana.
Pakukumbira makosi akawanda, varapi vemaviri, vanachiremba vanoita mukurapa, uye vanofamba-nyanzvi, kwete mumwe anokurudzira kuvashandisa pakufamba kwako. Imwe muenzaniso ndeye Dr Jack Dryden, chimiro chechimiro uye aimbova Mutungamiriri weVashandi vePortland VA Medical Center. Vose vanobvuma kuti kuwedzera zvigadziko pamakumbo, wrist kana rutsoka zvinogona kuwedzera ngozi yekutambudzika nekukuvara. Hapana kana mumwe wavo anokurudzira shangu dzine nzara dzakareruka. Pane nzira dzakanakisisa dzekutaurira muviri wako uye kupisa makoriri akawanda kuburikidza nekufamba.
Vanhu vanokurudzira zviyero uye shangu dzine simba ndevaya vanoedza kuzvitengesa, kwete vadzidzisi vari kutarisa hutano hwako uye hutano.
Nzira Yokutsva Kuwedzera Korikori Paunenge Uchifamba
Kuwedzera uremu kuchakubvumira kuti upise makoriki akawanda pamakiromita , asi kungoita 5 kusvika kune 8 makorikiti akawanda pamiraira yega pounds gumi yakawedzerwa.
Enzanisa izvozvo kuti uende makiromita emairenda-100-pound munhu anopisa 15 makorikiti muine makiromita maira paanenge ari nyore apo munhu 200-pound anopisa makori 30. Izvozvo zvinotora maminetsi mashanu chete, uye hauri kuwedzera ngozi yako yekukuvara.
Mutumbi Wakadzika Mukuru uye Kufamba
Wrist weights, zvigadzirwa zvemaoko, uye maitiro e-pulley akasiyana-siyana, mafashoni anochinja, nezvimwewo.
zvose ivo pachavo vachikupa muviri wepamusoro mukudzidzira paunenge uchifamba. Zvisinei, vanokurovedza kushandisa chimiro chisina kusimba uye chisingaiti kana uchifamba. Dzidza ruoko rwakanaka rwekudzora panzvimbo, iyo inokupa imwe yepamusoro yenyama toning nekukubatsira kufamba nekukurumidza uye nyore uye kusunungura mapepa ako nemitsipa. Chisikwa, chisina simba chine simba chinokubatsirawo chichakubatsira iwe kuchengetedza kufamba zvakanaka.
Zvadaro tora maminitsi mashanu pamagumo ekufamba kwako nezvimwe zvidhori kana tsvimbo yekudzivirira kwekudzidzira muviri . Maminitsi mashanu ekudzidzira muviri ane maitiro akanaka uye yakaenzana nehuwandu hwehuremu huchaita zvakawanda zvakanyanya kutaurira muviri wako wepamusoro.
Kana iwe uchinge uchifamba uchitakura bhodhoro remvura muruoko rwako, funga uchiitakura mune wistpack kana musaga pane iwe uri kuomesa ruoko rumwe nebandauko pasina kuenzanisa kuoma kune rimwe.
Famba Nokukurumidza Kana Kufamba Nenguva refu
Kana iwe uine nguva shomanana yekufamba, iwe unogona kupisa makoriki akawanda uye utsi hwemashoko akawanda nekudzidza kufamba nekukurumidza kana kurwisana . Racewalking inopisa 30 muzana mamwe makiriyoni maire kupfuura kufamba "nguva dzose" kana kushanda nokuti inoshandisa uye inonyanya mamwe mapoka emasumbu.
Kufamba Nhamba Dumbu Muviri Wakadzika uye Kuwedzera Kuwedzera Makori
Kufamba matanda kutaurira muviri wepamusoro uye kupisa makoriki akawanda maira kupfuura kufamba nguva dzose.
Kutora mapurisa ndiyo nzira yakachengetedzeka kure pane kushandisa zvigadziko. Izvo zvakapesana nemakumbo emakumbo uye shangu dzinorema-kutamba kunoteredza kudonha pamakumbo ako, mabvi, uye mahudyu. Kana yakashandiswa zvakajeka inogona kubvisa kukanganiswa kwemutsipa uye mapepa.
Kufamba Zviyero
Kana iwe wakanamatira pamusana wekushandisa zviyero zvekufamba, sarudzo yako yekutanga inofanira kunge iri jira rakakosha kana bhanhire rechiuno rinoparadzira uremu hwepanyama pachepa rako. Kana iwe uchida chaizvo kushandisa zvigunwe kana zvigadzirwa zvemaoko zvekutengesa, sarudza izvo zvidiki zvikuru kuderedza dambudziko rekukuvara.
Heavy Shoes kana Weighted Shoes
Makambani matsva ari kutakura shangu dzinorema, shangu dzinorema, kana shangu zvakanyatsogadziriswa nematombo makuru.
Mukukurukurirana nezvezvipfeko izvi ne kinesiotherapists, masayendisiti epanyama, mishonga yemitambo yemasikirwo, uye dzimwe nyanzvi dzakavimbika, mumwe nomumwe akati vane pfungwa yakaipa uye inogona kutungamirira kukuvara. Usaisa pangozi iyo, zvisinei kuti unoedza sei kutengesa. Shandisa imwe yedzimwe nzira idzi dzekupisa makoriki akawanda uye utaure muviri wako.
> Sources:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12
> Dames KD, Smith JD. Migumisiro yekutakura motokari neshangu pamucheto wakadzika kinetics uye nyanzvi munguva yekufamba kwepasi. Gait Posture. 2015 oct; 50: 207-211. doi: 10.1016 / j.gaitpost.2016.09.012.
> Sugiyama K, Kawamura M, Tomita H, Katamoto S. Oxygen uptake, kushaya mwoyo, kuonekwa kwakashandurwa, uye kushandiswa kwe electromyogram yepamusoro nepamusoro kwepamusoro panguva uye Nordic kufamba pachitsika. Nyaya yePhysiological Anthropology . 2013; 32 (1): 2. doi: 10.1186 / 1880-6805-32-2.