Kungofanana nebasa rakawanda rinoshandiswa kudzokorora kana kushanda nesimba, kudzidzisa uremu kunogona kukonzera kukuvara. Asi, kana ichienzaniswa nemimwe mitambo yemitambo uye mitambo yakadai sebhola, kukuvara kwehutano kwakaderera.
Chimwe chidzidzo chakabudiswa mu Journal of Strength uye Conditioning Research chakawana kuti nhabvu , bhora , uye mitambo yechando inokonzera kuwedzera kwe10 kusvika makumi makumi maviri kukuvadzwa kwemaawa zana ekutora chikamu kune kuwedzera kwekudzidzira nekureruka.
Zivo Inodzivisa Kukuvadza
Iwe unogona kudzivisa kukuvadza nekushandisa nzira yakangwara uye inyanzvi yekudzivirira kuwedzera muviri. Nzira yako-fomu yako uye maitiro ako anoita sei-zvakakosha pakudzikisa kukuvara. Saka ndizvo zvinotonga pamusoro pemhando yekuita muviri uye mutoro waunenge uchiedza kusimudza , kusundira kana kudhinda, kunyanya maererano nehutano hwako huripo, simba, pfupa uye hutano hwehutano, uye chiremera chekukuvara.
Ngatitangei kuburikidza nehutano hunokosha hwekuchengetedza nyaya mukudzidziswa kuyerwa, tichifunga mupfungwa kuti "kuchengetedzwa" kunogona kuva nguva yakatarwa; izvo zvinokuvadza iwe zvingasava nengozi kune mumwe munhu ane ruzivo rwakawanda, kudzidziswa kana kusiyaniswa kwemuviri wenyama.
Vatangi Vanopesana Nevanodzidzisa Vanorema Kuve Noutano
Paunenge uchishanda kwenguva yakareba, muviri unowedzera simba, kutsungirira, guru uye kunyange kuchinja uye kusagadzikana mu tendons, ligaments, uye musimba. Izvi zvinongoramba zvichienderana nekugadzirisa kunonzi "kudzidzisa," uye ndicho chikonzero chikonzero nei iwe uchikurudzirwa kudzidzisa nguva dzose, nguva dzose uye nekuwedzera kuwedzera pakuwedzera, mutoro kana nguva.
Kana wakave uremu hwekudzidzisa kwenguva yakareba, iwe unogona kukwanisa kuita maitiro ekuwedzera kwakaoma, uye zvichida dambudziko guru, kupfuura kutanga.
Zvakawanda zvemashoko ari pasi apa ndevokutanga.
Kutsigira kwako uye Anatomy
Pasinei nokuti iwe unogona kuita muviri wakachengeteka unogona kuvimba nemapfupa ako akange aripo uye musimba maitiro, angave akaberekwa kana sechikonzero chekukuvadzwa kwakapfuura kana ngozi .
Semuenzaniso, ini handiti kuverenga squat nemutoro pamapfudzi kana kuita zvidhakwa nebhasi mushure memusoro. Kunyangwe kushanduka kuduku kwepafudzi nenzira iyi hakunzwisisiki uye zvichida kune ngozi kune ini, sezvo ini ndakave neine rotator mabiko ekukuvara kumapfudzi ose maviri.
Iva nehanya nzvimbo, maitiro ekugadzirisa uye mitoro inoita kuti unzwe uri kutambanudza majoints, ligaments, masumine uye teteons kure kure nehupenyu hwako hwepanyama. Mimwe miitiro inoshandiswa iyo inoshanda mishonga imwechete inowanzovapo. Dzvinyirira iwe pachako, asi shandisa pfungwa yakajeka.
Ita Iko Kudzidzira Zvakarurama
Basa rega rega rine mazano ekufananidzira mafomu uye technic execution. Iva nechokwadi chekuti unoteerera nemirairo yakawanda yekuchengetedza fomu yakakodzera.
Kunyanya kushandiswa Kusiyana neKugadzirwa Kwemagadziro muUkurevedza Weight
Kana iwe ukashanda nguva dzose uye zvakasimba zvakakwana, mikana iwe uchawana izvo zvinonzi "kunyanyisa" kukuvadza pane imwe nzvimbo yekudzidzisa kwako. Izvi zvinowanzokonzera kubva kune tete yakanyanyisa, iyo inogona kukonzera tendonitis.
Tendons vanobatanidza musumbu kusvika pfupa. Kukuvadza kungave kwakashata uye kupindura kune zororo, kana kunogona kuva dambudziko risingaperi. Kukuvara kwekunyanya kushandiswa kwakajairika mumitambo yevanhu vane zvekudya uye zvinorema zvekushandisa, kunyange zvazvo kuvhara kwenguva pfupi kwechiito ichi kunowedzera kuwedzera kukuvara.
Kukuvadzwa kwakakomba kwakanyanya kunoitika apo chimiro chinoputsa kana chakasakara pane nguva. Yakabvaruka kana yakasvibiswa mitsipa nemagetsi, tete dzakakanganiswa kubva kumapfupa, uye dzakasakara uye dzakaputsika katetilage iyo inokundivirira kudzivirira mapfupa kubva kuburitsa pamwe zvinowanzo dzine zvinetso zvakakomba izvo kurapwa kunowanzodiwa.
The Big Three Injury Sites
Pakureruka, nzvimbo dzakakuvadzwa zvikuru ndezvechepasi, mapepa, nemabvi . Kukuvara kwakanyanya kunobatanidza kukuvara kwepamusoro, uye zvikamu zviduku zvakanyanya kuoma. Iyo yakaderera kumashure pamusoro pezita, zvisinei, uye izvi zvinoenderana nemitambo yakawanda. Hazvina mubvunzo kuti zvinoreva kushandiswa kwevanhu kuneta.
Mune imwe nyanzvi yevashandi vezvigadzirwa zvepamusoro, vatsvakurudzi vakati, "Kukuvadza kunowanzoitwa nevakuru vemazana zvakanyanya kunowedzera kukuvadza, kwete kukuvadzwa kunorwadza kukanganisa kutendeseka pamwe chete."
Zvisinei, zvingava kukanganisa kufunga kuti kudzidziswa nezviremba panzvimbo yekuvaraidza uye yehutano kunokuisa pangozi yakakura yekukuvadzwa uku pane kugara uripo.
Kugadzirisa kushandiswa kwehutano kumisungo nemasangano uchishandisa nzira dzakanaka mune chirongwa chakakodzera chekudzidzisa zvinogona kukuita iwe simba uye unopikisana nekukuvadza kupfuura iwe kana usina simba rokudzidzisa. Kunyange vanhu vane arthritis vari kuona kuti kudzidzisa kuyerwa kunovandudza pane kunoshatisa mamiriro avo ezvinhu.
Kunyange zvazvo kuitisa sezvakaita squat kuisa kuomani pamabvi, hafu squats panzvimbo pezvizere zvikwata zvose pasi zvakanyatsochengeteka kana zvakaitwa zvakanaka. Kuwanda kwekukuvadza kwemabvi mumitambo kunobva mukukurumidza kusvetuka, kufungidzirwa, uye kumativi emigumisiro yakadai seinoitika mubhola, mabhasikoro nemitambo yechando, panzvimbo pemabvi anotsvaga uye achiwedzera pasi pekutakura mukusimudza kwekusimudza.
Kudzidzira izvo zvinogona kutyisa
Heino mutsara wekureruka kudzidziswa maitiro anowanzoonekwa seunogona kuva nengozi. Zvisinei, iwe unofunga kuongorora urongwa urwu mumamiriro ezvinhu ehutano hwako uye hunozivikanwa kana kusakwanika, sezvakakurukurwa kare munyaya ino.
Kunyange zvazvo maitiro akawanda evanhu angave akaipisisa-zvisikwa zvakakura-urongwa urwu runosanganisira maitiro akambotaurwa kuti anogona kunyanya kukuvadza kunyange kana nzira yakakodzera yekuita basa iri inoteverwa (nzvimbo yakagadziriswa inoratidzwawo). Chikonzero chacho kazhinji kacho kushambadzira kunoisa chikamu chekubatanidza kwako munzvimbo yakagadziriswa umo kukuvara kunowanzoitika.
- Chikwata chakakwana (mabvi)
- Mushonga wokuwedzera wemigwa (mabvi)
- Mutsara wakarurama, tsvimbo shoma (mafudzi)
- Lat Pulldown mushure memusoro (mafudzi)
- Masoja, pamusoro, shandura shure kwe musoro (mafudzi)
- Mutsara wekero, wakakombwa kumashure (kumashure)
- Bharbell akanaka mangwanani, akatenderedzwa (kumashure)
- Kushungurudzika kwemaperembudzi kunopera nemashure (kumashure)
- Akagara pasi pamakwikwi emakumbo neukuru hwakawandisa (pasi pasi)
- Gara-gara nemakumbo akajeka panzvimbo pemabvi akadzikamisa (pasi pasi)
- Kuramba situp [pasi kumashure]
- Bata zvigunwe, makumbo akajeka (pasi pasi)
Pfungwa Dzose Pamafomu Akanaka
- Chengetedza musana wakananga kana uchikandira muhudyu yezviito zvakadai se squats, deadlifts, mangwanani akanaka, mitsetse yakakombama uye mitsetse yepafaira. Pfungwa huru ndeyekuti kunyange kana musana wako uri pamakona kusvika pasi uye wakamira mberi, yakarurama uye haisi yakapoteredza musana.
- Usapfurikidza kuvhara ma joints. Izvi zvinokurudzirwa kakawanda. Powerlifting bench pressers inofanirwa kuvhara mabheji mumakwikwi. Hapana kukuvadza kunogona kuitwa kuburikidza nekururamisa huta kana magwaro emabvi chero bedzi iwe usingavarovi zvakaoma pasi pemutoro.
- Usabvumira mabvi kukotama zvakanyanyisa mukati kana kunze, kana zvikwereti zvokuwira kumashure kana mberi kana uchiita kusimudza kana kusundira. Iwe unoda rubatsiro rwakanyanya uye kudzivirira kubatana kubva kuchinjwa pasi pesimba.
- Chengetedza musoro uchiripo nekukwanisa uye mutsipa uri pasi pesimba kana uremu hwekudzidziswa. Iva nechokwadi kwazvo kuti unoziva zvauri kuitei kana iwe uchinge ureruka uremu huri shure kwekoko kumucheto wepervical spine area.
- Iva nehanya nemaitiro anoisa musungo wefudzi pamusana pemhando yekufamba kana pasi pemutoro wausinganzwi wakasununguka nawo. Ipafudzi ine mhando yakaoma kwazvo yekufamba kwepi zvayo. Iwe haunzwi kunzwa kurwadziwa mubatanidzwa pamapfudzi pakuwedzera, kuruka, kutora kana kutenderera. Pakukudzidzira muviri, zvakadai sebhenikini uye mapepa emapfudzi, chengetedza makumbo nemaoko epamusoro kubva kune zvakaderera zvakaderera kupfuura zvakaenzana nepamusoro apo iwe unoderedza uremu. Izvi zvakanaka kuchengeteka kwevakatanga. (Mukukwikwidza kwebhizimisi mubhenji, bhari inofanira kuderedzwa kubhokisi.)
- Shandisa Buddy kana kuti "spotter" mubatsiri paunenge usimudza zvisizvo zvakasununguka. Paunenge usina mubvunzo, simudza chiedza chemaoko.
> Sources:
> Calhoon G, Fry AC. Injury Rates uye Nhoroondo dzeElite Competitive Weightlifters. J Athl Train. Jul; 34 (3): 232-238, 1999.
> Hamill BP. > Relative > kuchengetedzwa kwe weightlifting uye kuwedzera kudzidziswa. J Simba uye Maitiro Okutsvakurudza , 8.1: 53-57, 1994.