Iye zvino vanhu vazhinji vari mujimu vanosarudza kusimudza mabhero pavanenge vachidzidzira simba, uye isu tese tinoziva kuti zvakakosha kupfeka mabhandi ehunyanzvi paunenge uchidzidzira.kusimudza simbi.Ngatitaurei pamusoro pekusarudza bhanhire rinorema.Iyo yakafara bhandi rinorema, zviri nani?
Kusarudzwa kwebhanhire rekusimudza zviremba zvakakosha zvikuru uye rinoita basa rinokosha pakudzidzisa kubudirira uye kudzivirira muviri.
Kutanga, inoshandiswa pakudzidzira kwemaitiro nemitoro inorema.Structural movements inoreva mafambiro ayo musana wakanyatsosimbiswa uye uri pasi pekumanikidzwa kukuru kana kuti shear simba, zvakadai se squats, deadlifts, sprints, etc. Uyezve, mitoro inorema inowanzoreva mitoro inodarika 80% kana 85% ye1RM inoda. kunyanya kugadzikana uye kwakasimba torso-spine uye harness care.Zvinogona kuonekwa kuti hapana bhanhire kubva pakutanga kusvika pakuguma kwekudzidziswa.Kune imwechete-yakabatana, diki-muscle-boka, kana huremu-isina maekisesaizi emusana (semuenzaniso, bends, pulldowns, triceps presses), bhanhire haridiwi.
Chechipiri, iyo yakafara bhanhire, zviri nani.Chiuno chakafara chakanyanya (kupfuura 15cm), chinozodzikamisa zviitiko zvemuviri, zvine mhedzisiro yakaipa pane yakajairwa physiological bending, chero hupamhi huchikwanisa kudzivirira zvikamu zvakakosha zveiyo yakaderera kumashure.Mamwe mabhanhire pamusika akaputirwa nepakati kuti ape rubatsiro rwakawanda rwechiuno.Nenzira iyi, hupamhi huri pakati nepakati (12-15cm) uye cushion ine mwero inogona kudzivirira zvinobudirira chiuno chezasi.
Ndinofanira kupfeka bhandi kuti ndisimudze masimbi here?
Mujimu, tinowanzoona vamwe vanhu vakapfekamabhandi anorematichidzidzira.Chii chinoshandiswa?Chikonzero nei bhanhire richishandiswa ndechokuti chiuno chicharwadza kana chichirema.Kugadzikana kwepakati kwakakosha zvikuru mukurovedza uremu.Chete nekugadzikana kwakakwana uye kwakasimba kwepakati simba, isu tichava nesimba rakawanda mukudzidziswa, uye panguva imwecheteyo, isu hatingakuvare nyore!Shandisa kumanikidza kusimbisa nzvimbo yedu yepakati, kuvandudza kugadzikana kwedu kwepakati, kuderedza kudzvinyirira pane intervertebral disc, kudzivirira musana uye kudzivirira kukuvara.
Gadzirisa Mamiriro ako -- Mafambiro akajairwa mukusimudza uremu ndiko kudzivirira kwakanyanya kubva mukukuvara.
Chengetedza musana wako uri pakati penguva dzose, ingave kuita maekisesaizi kana kuisa zviridzwa pasi, uye tarisa pakushandisa mhasuru dzako dzemakumbo panzvimbo yetsandanyama dzako dzekumusana.
Dzivisa kuva wega paunenge uchidzidzira.Paunosimudza simbi, zvakanaka kuti uve nemumwe munhu.
Ita shuwa kuti unopfeka zvipfeko zvinotora unyoro uye hazvikanganise kudzidziswa kwako.Bhutsu dzinofanira kubata zvakanaka kuitira kuti tsoka dzako dzigone kubata pasi uye kuchengetedza muviri wako wakagadzikana panguva yekudzidzira.
Nguva yekutumira: May-16-2023