Rimwe kana kuti mamwe mazuva ekuzorora anogona kuvaka simba rako nekukurumidza Faster
"Ndanzwa kuti vamhanyi vanofanira kutora zuva rimwe chete kubva pavhiki." Ichokwadi here?
Chimwe chezvinyorwa zvikurusa pakati pemhanyi vanoda kutsvaga ndezvekuti vanofanirwa kumhanya zuva nezuva. Muzvokwadi, muviri unoda chaizvo mazuva ekuzorora kuti uwane uye kugadzirisa misumbu kuti iwedzere. Saka, kana iwe uchimhanya zuva rimwe nerimwe usina kutora mazuva, hauzooni zvakawanda zviri nani.
IAmerican College for Sports Medicine inokurudzira imwe kusvika kumazuva maviri ekuzorora kwevhiki kuti uderedze njodzi yekukuvara. Kumhanya kunokonzera kushungurudzika kukuru pamapauriri ako, uye kutora mazuva ekuzorora kuchapa majoe ako mukana wekuwanazve kubva pane zvose zvinopera. Zvakakoshawo kutora mupfungwa kubva pakushanda, saka hausi kurasikirwa nekutungamirirwa nekushanda zuva rimwe nerimwe.
Vakawanda vanomhanya vanoda imwechete, kunyange mbiri, mazuva kubva pamabasa uye mamwe maitiro. Kutsvakurudza kwakaratidza kuti kutora, zvichida, rimwe zuva kubva pane vhiki rinoderedza kuwandisa kwekukuvadzwa kwepamusoro , zvakadai sechigadzikiso uye kushungurudzika kwepfungwa .
Kunyange vatambi vakakurumbira vanotora mazuva okuzorora, kunyange zvazvo zuva rekuzorora kwavari rinowanzobatanidza basa rakadzika -rekudzidzisa , zvakadai sokushambira. Iko mazuva emazuva ekudzidziswa kwemazuva ano anofungidzirwa kuva mazuva ekuzorora nokuti anopa majoini nemisungo yako yaunoshandisa mukuita kupera.
Nyore-Yakaoma Kudzidzisa Chidzidzo
Mapurogiramu akawanda ekudzidzisa anogadzirwa namazuva akaoma okushanda akazotevera zuva rezororo kana zuva rekushanda.
Kushanda nesimba kunogona kuva imwe chete nekukurumidzira, nguva refu, kana kusanganisira matambudziko akadai semakomo. Kana chimwe chekushanda kwako kuchikwira kune zvakaoma-zuva remasikati, unofanira kutora zuva rezororo zuva rinotevera. Basa rinonyanya kufanana nekufamba rinogona kubatsira kubvisa kusuruvara kusuruvara asi kwete kuwedzera kudzvinyirira muviri wako.
Mazuva ekuzorora anopa muviri wako mukana wekudzidzira pamusana pekudzidziswa kwekuita kwako. Sezvaunopokana nemisungo yako, uri kukurudzira muviri wako kugadzirisa nekuvaka mutsva mutsva nekuvaka ropa kune musero iwoyo. Utano hwako huchavandudzwa nekukurumidza kana ukawana kurara kwakakwana uye kuronga zuva rezororo mushure mekuoma kwemazuva ekudzidzisa.
Kuratidzira Kuenzanisa uye Kuronga
Iwewo unoda kudzivisa "vhiki yevhiki" murwere apo iwe unongotora nguva yakareba, kushanda nesimba kwevhiki, pasina chinhu chiri pakati. Kana iwe ukazviwana uine purogiramu yaunenge uchimhanya zuva rega roga kana kungoita chete pavhiki, iwe unoda humwe hutano. Gara pasi nekendendari yako uye kuronga nguva uye mararamiro uchange uri kumhanya kwevhiki. Rongedza mazuva ekuzorora kuitira iwe iwe chikamu cherongwa. Zvichida iwe unonzwa uchinetseka kuti kupukunyuka zuva kuchaita kuti urege kubvuma kuzvipira. Kana iwe uchigona kuoneka nepurogiramu yausingazosiyi, iyo inogona kubatsira.
Zvimwe pane Running
- Ko kana Ndiri Kubva kuMhanya kwevhiki kana kupfuura?
- Sei Ndichimhanya Nesimba?
- Sei Vanomhanya Vanogona Kudzivisa Kurwara?
- Mazano ekudzivisa maGiramu paGym
Sources:
Mary D. Nadelen, MA, ATC. "Basic Injury Prevention Concepts," American College of Sports Medicine, January 10, 2012.
Kukuvadza kudzvinyirira, Mayo Clinic, February 9, 2016.