Ƙwararrun Ƙwararru: Ƙarfafawa & saurin ya zama dole ga 'yan wasa da daidaikun mutane waɗanda ke yin aiki sosai a cikin motsa jiki da wasanni. Waɗannan mutane galibi suna dogara da waɗannan damar don haɓaka aikinsu gabaɗaya. Cikin sauri da kuma alheri, duka basirar tunani da ta jiki galibi sune mahimmin ɓangarorin shawo kan ƙalubalen da suka shafi takamaiman wasanni na mutum. Makullin inganta ƙarfin aiki shine rage asarar saurin lokacin da ake karkatar da cibiyar nauyi ta jiki.
Sauye-sauye na gaggawa wanda ke canza alkibla gaba, baya, a tsaye, da kuma kai tsaye zai taimaka inganta mutane ta hanyar horar da jikin ku don yin waɗannan canje-canje cikin sauri. Dokta Alex Jimenez ya bayyana daban-daban mikewa da atisayen da ake amfani da su don haɓaka haɓaka da sauri a cikin tarin abubuwan da ya tattara, yana mai da hankali sosai kan fa'idodin dacewa da raunin lokaci-lokaci ko yanayin da ke haifar da wuce gona da iri.
Shin inganta tsarin numfashi na iya taimakawa ƙarin dacewa da inganta lafiyar gabaɗaya ga mutanen da ke tafiya don motsa jiki?
Inganta Numfashi da Tafiya
Motsa jiki lokaci ne da numfashi zai iya yin sauri kuma ya zama aiki idan ba a yi shi daidai ba. Akwai hanyar da ta dace don yin numfashi yayin motsa jiki, musamman lokacin tafiya ko saurin tafiya. Numfashin da ba daidai ba yana haifar da saurin gajiya da gajiya. Sarrafa kwararar numfashin mutum yana inganta juriya da lafiyar zuciya da jijiyoyin jini, kuma yana iya haɓaka metabolism, yanayi, da matakan kuzari. (Hsiu-Chin Teng et al., 2018) An san shi da numfashin diaphragmatic, ana amfani da shi ga waɗanda ke da ƙarancin ƙarfin huhu, kamar mutanen da ke da cututtukan huhu na huhu / COPD. Ayyukan na inganta ƙarfin huhu kuma hanya ce da aka ba da shawarar don taimakawa wajen rage damuwa.
Physiology
Lokacin motsa jiki, iskar oxygen da ake shaka tana canza adadin kuzarin da ake cinyewa zuwa makamashin da ke motsa jiki. Ana kiran wannan tsari azaman metabolism.
Lokacin da iskar oxygen ya wuce buƙatun iskar oxygen na jiki, jiki yana cikin wani yanayin aerobic. Wannan yana nufin akwai wadataccen iskar oxygen don motsa motsa jiki / motsa jiki kamar yadda akwai adadin kuzari don ƙonewa.
Idan iskar iskar oxygen ta gaza ga buƙatun iskar oxygen na jiki, jiki ya faɗi cikin wani jihar anaerobic.
Rashin iskar oxygen, jiki ya juya zuwa man fetur da aka adana a cikin tsokoki, wanda aka sani da glycogen.
Wannan yana ba da fashe mai ƙarfi na kuzari, amma an kashe man da sauri kuma gajiya da gajiya na biyo baya.
Ƙara yawan iska a ciki da waje na huhu na iya hana gajiya da wuri kuma yana taimakawa jiki ya ƙone calories yadda ya kamata. (Huhun ku da motsa jiki. Numfashi 2016)
Ingantattun Amfanin Numfashi
Mafi kyawun numfashi yana farawa tun yana jariri. Idan jariri yana numfashi, cikinsa ya tashi ya fadi. Wannan yana sauƙaƙe numfashi ta hanyar turawa da ja da diaphragm - tsoka da ke raba huhu da rami na ciki. Lokacin da jaririn ya shaka, ciki yana fadada, yana jan diaphragm zuwa ƙasa kuma yana barin huhu ya cika da iska. Lokacin da jaririn ya fitar da numfashi, ciki ya jawo ciki, yana danna diaphragm zuwa sama kuma ya tilasta iska fita. Yayin da jiki ya tsufa da ƙarfin huhu yana ƙaruwa, daidaikun mutane suna motsawa daga numfashin ciki zuwa numfashin ƙirji. Numfashin ƙirji ya ƙunshi tsokar bangon ƙirji tare da ɗan amfani da diaphragm. Numfashin ƙirji yawanci yana ba da isasshen iska don ayyukan yau da kullun amma baya cika huhu.
Wannan shine dalilin da ya sa mutane ke yin amfani da numfashin baki ko numfashi lokacin da iskar oxygen ta iyakance. Hatta wadanda ke da siffar jiki mai kyau na iya yin kasala ga kokarin da suke yi ba da gangan ba ta hanyar tsotsa cikinsu don yin sirara, suna hana kansu shaka da numfashi. Don shawo kan wannan, mutane suna buƙatar sake horar da jikinsu don kunna tsokoki na ciki lokacin tafiya. Numfashin ciki ko diaphragmatic na iya tsawaita tsawon lokacin motsa jiki yayin ƙarfafa tushen tsokoki. (Nelson, Nicole, 2012) Ta hanyar haɓaka ainihin kwanciyar hankali, daidaikun mutane zasu iya tallafawa kashin baya da kuma kula da lafiya matsayi lokacin tafiya. Wannan yana daidaita kwatangwalo, gwiwoyi, babba na baya, da kafadu, yana sa jikin ya zama ƙasa da damuwa, rashin kwanciyar hankali, da gajiya daga yanayin rashin lafiya. (Tomas K. Tong et al., 2014)
Numfashi Daidai
Inhalation yana fitar da ciki waje, yana jan diaphragm zuwa ƙasa, yana kumbura huhu. A lokaci guda, yana shimfiɗa haƙarƙarin kuma yana ƙara ƙananan kashin baya. Wannan yana tilasta kafadu da kashin ƙugiya a baya, yana ƙara buɗe kirji. Ficewa yayi ya koma baya.
Walking
Fara ta hanyar shakar da numfashi ta hanci, tabbatar da cewa tsawon lokacin shakar ya dace da lokacin fitar. Lokacin ɗaukar taki, daidaikun mutane na iya yin amfani da numfashin baki, suna riƙe da yanayin numfashi iri ɗaya. Ko da yaushe bai kamata a riƙe numfashi ba. Koyan numfashin diaphragmatic yana ɗaukar lokaci, amma matakai masu zuwa na iya zama mafari:
Shaka ta hanyar hura ciki sosai akan kirga biyar.
Bada huhu ya cika, jawo kafadu baya kamar yadda wannan ya faru.
Fitarwa ta hanyar ja maɓallin ciki zuwa kashin baya akan ƙidaya biyar.
Yi amfani da diaphragm don danna iska daga cikin huhu, kiyaye kashin baya a tsaye.
Maimaita.
Idan ba za a iya kiyaye ƙidaya biyar ba, daidaikun mutane na iya rage ƙidayar ko rage saurin tafiya. Mutanen da ke cikin siffa mai kyau na iya ƙara ƙidayar. Da farko, numfashin diaphragmatic bazai zo ta halitta ba, amma zai zama atomatik tare da aiki. Tsaya kuma sanya hannaye a kan kai idan ƙarancin numfashi lokacin tafiya. Numfashi a ciki da waje sosai kuma a ko'ina har sai numfashi ya dawo daidai.
Buɗe Lafiya
References
Teng, HC, Yeh, ML, & Wang, MH (2018). Yin tafiya tare da numfashi mai sarrafawa yana inganta juriya na motsa jiki, damuwa, da kuma ingancin rayuwa a cikin marasa lafiya na ciwon zuciya: Gwajin da bazuwar. Jaridar Turai na jinya na zuciya, 17 (8), 717-727. doi.org/10.1177/1474515118778453
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Abin da ya faru na gajiyar tsoka mai mahimmanci a lokacin motsa jiki mai tsanani da kuma iyakancewa ga aiki: rawar da aikin numfashi. Jaridar Kimiyyar Wasanni & Magunguna, 13(2), 244-251.
Ga daidaikun mutane da ke horar da tseren marathon mai nisa da/ko abubuwan da suka faru, za su iya mai da hankali kan gina tushen tafiya, sannan haɓaka nisan nisan ci gaba yana taimakawa yanayin jiki don shiri gabaɗaya?
Horon Tafiya Mai Nisa
Horon yana taimaka wa mutane su kasance cikin kwanciyar hankali da aminci don tafiya mai nisa da abubuwan da suka faru.
Ya kamata horo ya mayar da hankali kan gina tafiyar tafiya da haɓaka nisan nisan a hankali.
Mutane da yawa suna buƙatar juriya, ba sauri ba, kuma suna son gina ƙarfin tunani don yin tafiya na sa'o'i a kan tsayin daka.
Don rage haɗarin raunin horo, ana ba da shawarar haɓaka jimlar nisan mil a mako / nisan tafiya mafi tsayi a kowane mako zuwa ƙasa da 10% ana ba da shawarar.
Hakanan ya kamata daidaikun mutane su horar da su sanya kayan da ake sawa yayin tafiya mai nisa.
Horon na iya ɗaukar watanni kaɗan.
Kasancewa da tsari yana ba da damar lokaci don gyarawa da gina sabon tsoka, samar da jini, da juriya.
Misali Shirye-shiryen Horon
Ana ba da shawarar bin tsarin horon marathon don gina nisan mil da ƙayyade ingantacciyar ruwa, abinci mai gina jiki, da kayan aiki don tafiye-tafiye na kwanaki da yawa. Duk da haka, dole ne daidaikun mutane su gina kwanaki masu tsawo na baya-baya a cikin zaman horon su don tantance duk wata matsala ko matsalolin da ke haifar da tafiya mai nisa a kwanakin baya-baya.
Misali Tsare-tsaren Horon Tafiya
Jadawalin Tafiya/Tafiya na Kwanaki da yawa
13 mil a kowace rana / kilomita 21
Yi amfani da wannan shirin don gudun marathon ko wasu tafiye-tafiye na kwanaki da yawa tare da tuddai da filaye na halitta waɗanda ke buƙatar jakar baya.
Horon Tafiya Marathon
26.2 mil / 42 kilomita
Wannan zai sanya jiki yayi tafiya mai nisa.
Lokacin horo na nisan mil 31 zuwa 100 / kilomita 50 zuwa 161, mafi tsayin nisa don yin horo bai kamata ya buƙaci wuce mil 20 zuwa 25 ba,
Ya kamata a yi waɗannan aƙalla sau biyu watanni kafin marathon ko taron.
Tafi wata kafin taron zuwa nisan mil 12.4/20-kilomita.
Gear
Dukkanin tufafi, takalma, allon rana, jakunkuna, da dai sauransu, dole ne a gwada su akan tsawon kwanakin horo kafin taron.
Ganin yanayin da ƙasa, shirya abin da za a buƙata da cirewa.
Gwada abubuwa, kamar yadda mutane ba sa so su yi mamakin abin da ba a sani ba a taron. Daga kai zuwa yatsan hannu, gwada kayan aikin, gami da:
Zaɓi takalma ko takalman tafiya kuma saka su a cikin dogon kwanakin horo don karya su kuma tabbatar da yin aiki.
Yakamata a gwada jakunkuna a cikin tsawon kwanakin horo don tabbatar da cewa ana iya ɗaukar su cikin kwanciyar hankali a nesa mai nisa kuma suna da ƙarfin da ya dace.
Zaɓi yadudduka masu laushi waɗanda ke ba da damar fata ta shaƙa da sanyi, musamman a ƙarƙashin yadudduka. (Justin De Sousa et al., 2014)
Mutane da yawa za su so su sa kayan aiki irin na masu yawo na marathon idan tafiya za ta kasance a kan titi ko kwalta.
Mutane na iya canza kayan aikin su idan hanyar ba ta kan hanya ko kuma lokacin yanayi daban-daban. Nemo abin da sauran masu tafiya mai nisa suka sa a hanya ɗaya ko taron.
Mutane na iya haɗawa da abokan tafiya ta hanyar kafofin watsa labarun ko samun amsoshin tambayoyin da ake yi akai-akai akan gidan yanar gizon taron ko inda aka nufa.
Hakanan daidaikun mutane na iya tuntuɓar darektan taron ta gidan yanar gizo ko kafofin watsa labarun.
Gina Jiki
Daidaitaccen abinci mai gina jiki na wasanni zai shirya jiki don aikin jimiri.
Misali, ana ba wa mutane shawarar bin abincin da ya ƙunshi 70% carbohydrates, furotin 20%, da mai 10%.
Ka guji cin abinci mai gina jiki, saboda suna iya haifar da matsalolin ruwa da damuwa da kodan a ƙarƙashin yanayin tafiya na juriya. (Marta Cuenca-Sánchez et al., 2015)
Horar da ruwa, abubuwan sha na wasanni, abinci, da kayan ciye-ciye da ake ɗauka a wurin taron, kuma kada ku kauce musu yayin taron.
Ana buƙatar ruwa na kilomita 20 kuma a ƙarƙashin abubuwan da suka faru, amma maye gurbin electrolyte abin sha na wasanni na iya zama mafi kyau don tafiya mai tsawo.
Narke ko barin wasu sukari na iya zama da sauƙi a cikin ciki.
A sa kayan ciye-ciye an riga an shirya su kuma a yi musu lakabi don lokutan da za a ci.
Mutane da yawa suna buƙatar cin mai da furotin don nisan ultramarathon - wannan na iya zuwa daga haɗuwar sawu, sandwiches na man gyada, da sandunan cakulan tare da goro.
Ana iya samar da Carbohydrates ta gels na wasanni ko sandunan makamashi.
Ana ba da shawarar don guje wa samfuran da aka yi don ɗan gajeren nesa da wasanni masu ƙarfi kamar yadda zasu iya haifar da matsalolin narkewa yayin tafiya mai nisa.
Tsara Tafiya
Tsari yana farawa ta hanyar kafa maƙasudai. Abubuwan la'akari sun haɗa da:
Lokacin shekara
distance
sufuri zuwa taron
Bukatun saurin aukuwa
Altitude da tudu profile
Climate
An shawarci mutane da su:
Shirya ta hanyar binciken hanyoyi da hanyoyi.
Yi nazarin taswirar kwas don sanin ayyukan da ake bayarwa a kan hanya da abin da mutane dole ne su kawo.
Yi tafiya mai nisa ba tare da taron tallafi ba.
Tuntuɓi mutanen da suka yi tafiya.
Sanin ƙasa da wuraren gabaɗayan rana, tsaunuka, tudu, hanyoyin halitta, da inuwa.
Idan zai yiwu, fitar da kwas ɗin don sanin shi.
Mutane da yawa suna iya samun ƙa'idodin da aka ƙera don hanyarsu.
Yin Hutu da Hutu
Ya kamata hutu na yau da kullun ya zama gajere - yin amfani da gidan wanka, cin abun ciye-ciye, shayarwa, ɗaure takalma, ko blisters.
Jiki na iya yin ƙarfi da sauri yayin hutu kuma ya ɗauki mintuna da yawa don dawo da tafiyar tafiya bayan dogon hutu.
Shawarwari na iya kasancewa yin hutun tafiya maimakon, wanda ke nufin ci gaba da tafiya amma a cikin saurin tafiya.
Kulawa na Kulawa
Mutane da yawa za su sami abin da ke aiki a gare su game da takalma, takalma, safa, da dai sauransu, a tsawon kwanakin horo don hana blisters da raunuka. Ana ba da shawarar gwada dabaru daban-daban, waɗanda suka haɗa da:
Kaset na wasanni
Kushin toshewa
Sprays
Lubricants
Wicking da/ko safa mai leda biyu
Moleskin
Tsaya a alamar farko na haushi tare da tafiya kuma likitan ƙafar ƙafa tare da tef, bandeji, ko kowace hanya mafi kyau.
An gina jikin don tafiya. Tsare-tsare da horo yadda ya kamata kafin yin tafiya mai nisa ko na kwanaki da yawa zai tabbatar da tseren marathon mai aminci da jin daɗi.
Matsar Da Kyau, Rayuwa Mafi Kyau
References
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Tasirin rigar masana'anta mai danshi akan abubuwan da suka shafi ilimin lissafi da fahimta yayin motsa jiki mai zafi a cikin zafi. Ayyukan ergonomics, 45(6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Matsalolin da ke tattare da cin abinci mai gina jiki mai gina jiki: tasirin satiating da lafiyar koda da kashi. Ci gaba a cikin abinci mai gina jiki (Bethesda, Md.), 6(3), 260-266. doi.org/10.3945/an.114.007716
Mutanen da ke ƙoƙarin samun kuma su kasance cikin tsari na iya samun wahalar samun motsa jiki na yau da kullun. Za a iya yin amfani da igiya mai tsalle idan babu lokaci?
Tsalle igiya
Jumping igiya na iya zama motsa jiki mai tsada mai tsada don haɗa ƙarfin motsa jiki na zuciya mai ƙarfi cikin aikin motsa jiki na yau da kullun. Ba shi da tsada, inganci, kuma an yi shi yadda ya kamata na iya inganta lafiyar zuciya da jijiyoyin jini, inganta daidaito da kuzari, ƙara ƙarfin tsoka da juriya, da ƙona adadin kuzari. (Athos Trecroci, et al., 2015)
Za a iya amfani da igiya mai tsalle a cikin horon tazara don kiyaye yawan bugun zuciya da ba da damar tsokoki su huta tsakanin ɗaga nauyi da sauran motsa jiki masu tsanani.
Ana iya amfani da igiya mai tsalle yayin tafiya yayin da motsinta ya sa ya zama babban kayan aikin motsa jiki.
Ana iya haɗa shi tare da motsa jiki na jiki don abin dogaro da motsa jiki na yau da kullun.
amfanin
Jumping igiya motsa jiki ne mai matsakaicin tasiri tare da fa'idodi waɗanda suka haɗa da:
Yana haɓaka daidaituwa, ƙarfi, da daidaitawa
Yana gina ƙarfin hali da saurin ƙafa don daidaitawa, ƙarfin hali, da saurin amsawa.
Bambance-bambancen sun haɗa da tsalle-tsalle na ƙafa ɗaya da ƙafa biyu ko tare da kowane tsalle, igiya tana zagaye sau biyu don ƙara wahala.
Yana Gina Fitness da sauri
Yana ƙona adadin kuzari
Dangane da matakin fasaha da ƙimar tsalle, daidaikun mutane na iya ƙone calories 10 zuwa 15 a minti ɗaya ta hanyar tsalle igiya.
Saurin tsallen igiya na iya ƙona adadin kuzari kama da gudu.
Tsanani
Ga mutanen da ke da hawan jini, igiya tsalle ba za a ba da shawarar ba. Matsayin hannu na ƙasa zai iya rage zagawar jini zuwa zuciya wanda zai iya ƙara hawan jini. Nazarin ya nuna cewa tsalle a matsakaicin matsakaici yana da amfani ga mutanen da ke da ciwon hawan jini. (Lisa Baumgartner, et al., 2020) Mutanen da ke da hauhawar jini da / ko yanayin zuciya, ana ba da shawarar su tattauna haɗarin haɗari tare da likitan su kafin fara sabon aikin motsa jiki.
Zabar igiya
Ana samun igiyoyi masu tsalle-tsalle kuma an yi su daga abubuwa daban-daban kuma suna zuwa da hannaye daban-daban.
Wasu daga cikin waɗannan kayan suna taimakawa igiyoyin tsalle-tsalle cikin sauri tare da motsi mai santsi.
Wasu zažužžukan suna da aikin juyawa tsakanin igiyoyi da hannaye.
Igiyar da ka saya ya kamata ta kasance mai daɗi don riƙewa kuma tana da santsi.
Igiyoyin tsalle masu nauyi na iya taimakawa haɓaka sautin tsoka na sama da juriya. (D. Ozer, et al., 2011) Waɗannan igiyoyin ba don farawa ba ne kuma ba lallai ba ne don motsa jiki mai ƙarfi.
Ga mutanen da ke son igiya mai nauyi, tabbatar cewa nauyin yana cikin igiya ba hannaye ba don hana takura wuyan hannu, gwiwar hannu, da/ko kafadu.
Girman igiya ta tsaye a tsakiyar igiya
Ja hannun hannu sama tare da sassan jiki.
Don masu farawa, hannaye yakamata su kai ga armpits kawai.
Yayin da gwanintar mutum da lafiyarsa ke haɓaka, za a iya rage igiyar.
Gajeren igiya yana jujjuya sauri, yana tilasta ƙarin tsalle.
m
Bin dabarar da ta dace za ta tabbatar da ingantaccen motsa jiki da inganci.
Fara a hankali.
Tsarin tsalle mai kyau yana sa kafadu su huta, gwiwar hannu, da lankwasa kadan.
Ya kamata a sami 'yan motsi na sama-jiki.
Mafi yawan ikon juyawa da motsi suna fitowa daga wuyan hannu, ba makamai ba.
Yayin tsalle, kiyaye gwiwoyi dan sunkuyar da kai.
Bounce a hankali.
Ya kamata ƙafafu su bar ƙasa kawai don barin igiya ta wuce.
Kasa a hankali akan ƙwallan ƙafa don guje wa raunin gwiwa.
Ba a ba da shawarar yin tsalle sama da/ko ƙasa da ƙarfi ba.
Yi tsalle a kan ƙasa mai santsi kuma babu cikas.
Ana ba da shawarar itace, kotun wasanni, ko tabarmar roba.
Warming sama
Kafin fara tsalle igiya, yi haske, dumi na minti 5 zuwa 10.
Wannan na iya haɗawa da tafiya ko gudu a wuri, ko tsalle-tsalle a hankali.
Ƙara Lokaci da Ƙarfi a hankali
Motsa jiki na iya zama mai tsananin ƙarfi da babban matakin.
Fara sannu a hankali kuma ƙara a hankali.
Mutum na iya gwada saiti uku na daƙiƙa 30 a ƙarshen aikin motsa jiki na yau da kullun na satin farko.
Dangane da matakin dacewa, daidaikun mutane na iya jin komai ko wani ɗan zafi a cikin tsokar maraƙi.
Wannan zai iya taimakawa wajen tantance nawa za a yi don zaman igiya mai tsalle na gaba.
A hankali ƙara adadin saiti, ko tsawon lokaci, sama da makonni da yawa har sai jiki zai iya tafiya kusan mintuna goma na ci gaba da tsalle.
Hanya ɗaya ita ce tsalle bayan kowane saiti na ɗaga nauyi ko wasu motsa jiki - kamar ƙara tsalle na daƙiƙa 30 zuwa 90 tsakanin tsarin motsa jiki.
Wannan yana ba da damar saukowa sosai akan ƙafa ɗaya bayan kowane juyi.
Gudu mataki
Ana haɗa ɗan tsere yayin tsalle.
Babban mataki
Matsakaicin taki mai tsayin gwiwa yana ƙara ƙarfi.
Tsalle igiya babban ƙari ne ga horo na tazara ko na yau da kullun na horarwa wanda ke haifar da ingantaccen motsa jiki gabaɗaya wanda ya haɗa duka juriya na zuciya da jijiyoyin jini. ƙarfin muscular.
Cin nasara ACL Raunin
References
Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Koyarwar igiya: Ma'auni da Haɗin Motoci a cikin ƴan wasan ƙwallon ƙafa na Preadescent. Jaridar Kimiyyar Wasanni & Magunguna, 14(4), 792-798.
Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Tsarin Jijiyoyin Jiki da Aiki a Yara da Matasa: Menene Tasirin Ayyukan Jiki, Lafiyar Jiki Mai Dangantaka da Lafiya, da Motsa Jiki?. Iyaka a fannin ilimin yara, 8, 103. doi.org/10.3389/fped.2020.00103
Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Tasirin igiya ko ma'aunin igiya tsalle horo akan ƙarfi, daidaitawa da sanin yakamata a cikin ƴan wasan ƙwallon ragar mata matasa. Jaridar likitancin wasanni da lafiyar jiki, 51 (2), 211-219.
Van Hooren, B., & Peake, JM (2018). Shin Muna Bukatar Sanyi Bayan Motsa Jiki? Bita na Labari game da Tasirin Ilimin Halittu da Tasirin Aiki, Rauni da Amsa Daidaitawa na Tsawon Lokaci. Magungunan wasanni (Auckland, NZ), 48(7), 1575-1595. doi.org/10.1007/s40279-018-0916-2
Shin ƙara horon juriya na calisthenics zuwa yanayin motsa jiki na yau da kullun yana ba da fa'idodin kiwon lafiya kamar sassauci, daidaito, da daidaitawa?
Calisthenics Resistance Training
Calisthenics juriya horo yana buƙatar kayan aiki, ana iya yin su tare da ƙananan sarari, kuma hanya ce mai kyau don samun ƙonawa da sauri.
Su nau'i ne na horo horo ta yin amfani da nauyin jikin ku wanda ke da ƙarancin tasiri, wanda ke sa ya isa ga daidaikun mutane na kowane zamani da matakan dacewa.
Suna taimakawa yadda ya kamata don haɓaka haɓaka, da lafiyar zuciya, da haɓaka daidaituwa, daidaitawa, da sassauci.
amfanin
Ƙarfin tsoka
Saboda calisthenics suna da sauƙin daidaitawa zuwa kowane matakin motsa jiki, suna buƙatar ƙaramin ko babu kayan aiki, kuma suna da kyau ga masu farawa da ƙwararrun masu sha'awar motsa jiki yana da kyakkyawar motsa jiki mai cikakken jiki da kyakkyawar hanya don gina ƙarfi da tsoka. Bincike yana goyan bayan horon juriya na calisthenics na iya inganta ƙarfin tsoka ta hanyoyi daban-daban.
Ɗaya daga cikin binciken ya gano cewa makonni takwas na calisthenics ba kawai inganta matsayi da nauyin jiki / BMI ba amma zai iya tasiri karfi, har ma da ayyukan da ba a yi akai-akai ba. (Thomas E, et al., 2017)
A yayin binciken, ƙungiya ɗaya ta yi calisthenics kuma ɗayan ta kiyaye tsarin horo na yau da kullun.
Masu binciken sun gano cewa rukunin da suka yi calisthenic sun ƙara yawan maimaita motsa jiki waɗanda ba a haɗa su ba.
Ƙungiyar da suka ci gaba da aikin horo na yau da kullum ba su inganta kan abin da za su iya yi ba kafin nazarin mako takwas. (Thomas E, et al., 2017)
Lafiyar Zuciya
Kasancewa akai-akai cikin horarwar juriya na calisthenic na iya haifar da ingantacciyar lafiyar zuciya, gami da ƙarin juriya da ingantaccen zuciya.
Wasu motsa jiki na calisthenic, kamar burpees da masu hawan dutse, motsi ne mai ƙarfi wanda zai iya ƙara yawan bugun zuciya da zagawar jini daga motsin.
A hankali yin waɗannan atisayen a cikin sauri, bincike ya nuna zai iya yuwuwar samun fa'idodin zuciya iri ɗaya daga tazarar tazara ko guje-guje. (Bellissimo GF, et al., 2022) - (Lavie CJ, et al., 2015)
Ma'auni, Daidaitawa, da Sassautu
Ƙungiyoyin suna buƙatar cikakken motsi wanda ke shimfiɗawa da ƙarfafa tsokoki, tendons, da ligaments.
Wadannan darussan na iya taimakawa wajen rage haɗarin rauni kuma su sa ayyukan jiki na yau da kullun suyi sauƙi don yin ba tare da wuce gona da iri ba.
Haɗa horon juriya na calisthenic akai-akai na iya taimakawa inganta matsayi, daidaito, da sassauci, dangane da waɗanne darasi ne aka ba da shawarar.
Motsa jiki kamar mikewa, lunges, da squats suna taimakawa wajen inganta sassauci da motsi.
Ayyukan motsa jiki kamar ƙwanƙwasa ƙafa ɗaya da ƙwanƙwasa hannu ɗaya na iya yin aiki da ma'auni, daidaitawa, da haɓakar jiki.
shafi tunanin mutum Lafiya
Motsa jiki, gabaɗaya, an san shi don inganta yanayi, rage damuwa, da inganta jin daɗin rayuwa.
Horon juriya na Calisthenic na iya samun ƙarin tasiri akan lafiyar kwakwalwa.
Misali, horo da mayar da hankali da ake buƙata don aiwatar da ƙungiyoyin na iya taimakawa hankali da tsabtar tunani.
Ɗaya daga cikin binciken ya gano cewa calisthenics na iya rage raguwar fahimi kuma yana iya zama da amfani don rigakafin ciwon hauka. (Osuka Y, et al., 2020)
Wani binciken ya gano cewa calisthenics yana taimakawa jin daɗin tunanin mutum a cikin mutanen da ke da cututtuka kamar ankylosing spondylitis da mahara sclerosis. (Taspinar O, et al., 2015)
iri
Motsa jiki wanda ke amfani da nauyin jikin mutum a matsayin juriya shine tushe. Misalai na yau da kullun sun haɗa da tura-up, squats, da lunges. Bayanin wasu nau'ikan motsa jiki.
Ja
Wadannan darussan suna mayar da hankali kan horar da tsokoki don motsawa, wanda ya haɗa da baya, kafadu, da makamai.
Misalai sun haɗa da ja-up, chin-ups, da layuka.
Turawa
Wadannan darussan suna mayar da hankali kan horar da tsokoki don motsa motsi, kamar kirji, kafadu, da triceps.
Misalai sun haɗa da dips, tura-up, da na hannu.
core
Babban darasi yana mai da hankali kan horar da tsokoki na ciki da ƙananan baya, waɗanda ke da alhakin kiyaye kwanciyar hankali da daidaito.
Misalai na motsa jiki sun haɗa da katako, zama, da ɗaga ƙafafu.
Ƙafa ɗaya
Ayyukan motsa jiki guda ɗaya suna mayar da hankali kan horar da ƙafa ɗaya a lokaci ɗaya.
Waɗannan suna kai hari ga tsokoki na ƙafafu, kwatangwalo, da ainihin.
Misalai na motsa jiki na ƙafa ɗaya sun haɗa da squats kafa ɗaya, lunges, da matakan hawa.
Plyometric
Horon juriya na Calisthenic yana mai da hankali kan ƙungiyoyi masu fashewa masu ƙarfi.
Ayyukan Plyometric suna ƙalubalanci tsokoki don yin aiki da sauri da ƙarfi.
Misalai sun haɗa da tsalle-tsalle, tsalle-tsalle, da tsalle-tsalle.
Farawa
Fara da tabbatar da calisthenics zaɓin motsa jiki ne da ya dace, musamman idan kun kasance mafari ko kuma kuna da yanayin kiwon lafiya da aka rigaya.
Da zarar an share don motsa jiki fara da sanannun ƙungiyoyi waɗanda za a iya yi tare da daidai tsari.
Pushups, squats masu nauyin jiki, katako, lunges, da sauran motsi na asali sune wuri mai kyau don farawa.
Tabbatar yin dumi da haske da motsi masu sauƙi waɗanda ke kwaikwayon motsin motsa jiki.
Misali, Za a iya yin sit-up don cibiya, lunges don glutes da cinya, ana iya yin katako don kafadu da cibiya, da tsalle-tsalle ko igiya mai tsalle don cututtukan zuciya..
Horon juriya na Calisthenic yana da sauƙin canzawa kuma ana iya daidaita shi zuwa buƙatun mutum ɗaya.
Ƙarfin Ƙarfin
References
Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Paoli, A., … & Palma, A. (2017). Sakamakon horon horo na calisthenic akan matsayi, ƙarfi, da tsarin jiki. Isokinetics da kimiyyar motsa jiki, 25 (3), 215-222.
Bellissimo, GF, Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, MJ, Little, JP, Deyhle, MR, Gibson, AL, de Castro Magalhaes, F., & Amorim, F. (2022). Amsoshi Masu Mutuwar Jiki da Hankali Tsakanin Nauyin Jiki da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙwararru. Iyaka a cikin ilimin lissafi, 13, 824154. doi.org/10.3389/fphys.2022.824154
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Nau'in Motsa jiki da Haɗarin Haɓaka Fahimtar Fahimi a cikin Manyan Mata: Nazari Mai Gabatarwa. Jaridar cutar Alzheimer: JAD, 77 (4), 1733-1742. doi.org/10.3233/JAD-200867
Taspinar, O., Aydın, T., Celebi, A., Keskin, Y., Yavuz, S., Guneser, M., Camli, A., Tosun, M., Canbaz, N., & Gok, M. (2015). Hanyoyin ilimin halin dan Adam na motsa jiki na calisthenic akan cututtukan neuroinflammatory da rheumatic. Zeitschrift fur Rheumatologie, 74(8), 722-727. doi.org/10.1007/s00393-015-1570-9
Lavie, CJ, Lee, DC, Sui, X., Arena, R., O'Keefe, JH, Church, TS, Milani, RV, & Blair, SN (2015). Tasirin Gudu akan Cututtukan Ciwon Jiki da Ciwon Jiki da Mutuwar Duka. Mayo Clinic Proceedings, 90 (11), 1541-1552. doi.org/10.1016/j.mayocp.2015.08.001
Kewayon motsi - ROM yana auna motsi a kusa da haɗin gwiwa ko sashin jiki. Lokacin mikewa ko motsi wasu sassan jiki, kamar tsoka ko haɗin gwiwa, kewayon motsi shine nisan da zai iya motsawa. Mutanen da ke da ƙayyadaddun kewayon motsi ba za su iya motsa wani ɓangaren jiki ko haɗin gwiwa ta hanyar kewayon sa na yau da kullun ba. Ma'aunai sun bambanta ga kowa da kowa, amma akwai jeri da ya kamata mutane su iya cimma don aikin da ya dace. Katolika na Chiefopractic da kungiyar Magungunan Magunguna na iya magance maganganu / matsaloli tare da ROM ta hanyar keɓaɓɓen shirin don rage alamun alarkewa da kuma sauya motsi da sassauci.
Inganta Kewayon Motsi
Sama da haɗin gwiwa 250 a cikin jiki suna motsawa daga tsawo zuwa jujjuyawa kuma suna da alhakin duk motsin jiki. Waɗannan sun haɗa da ƙafafu, hips, gwiwar hannu, gwiwoyi, da kafadu. Ƙunƙarar kwatangwalo da ƙafafu na iya rage ROM lokacin ɗaga abu, yana iyakance ƙarfin tsokoki. Samfura da yuwuwar ƙarfi sun zama iyakance kuma suna fama da rashin isassun ROM. Lokacin da nau'i da matsayi suka daidaita, zafi da raunuka na iya haifar da. Akwai dalilai da yawa da ya sa hakan na iya faruwa, ciki har da:
Tsuntsaye da taurin tsokoki.
Ƙoƙarin yin amfani da waɗannan tsokoki na iya cutar da yanayin, iyakance ROM gaba.
Ƙayyadadden ROM a baya, wuyansa, ko kafadu na iya zama saboda jiki ya fita daga daidaitawar yanayi.
Matsakaicin motsi, raunin da ya faru, da lalacewa na yau da kullun na iya canza daidaitaccen daidaitawa da iyakance motsi.
Yanayi kamar cututtukan arthritis, ƙwaƙwalwa, jijiya, da / ko cututtukan tsoka.
Za a iya haifar da raguwa mai sauƙi zuwa matsakaici ta hanyar zaman rayuwa ko rashin isasshen aikin jiki.
Rayuwa ta yau da kullun
Rage yawan motsi da ƙarancin motsi na iya hana jiki daga ɗaga abubuwa, aikin aikin, da ayyukan gida. Kyakkyawan ƙarfin jiki shine abin da ke ƙayyade tsufa mai zaman kansa da aiki mafi kyau.
Maido da ingantaccen motsi na motsa jiki zai iya inganta aikin jiki yayin aiki, gida, da ayyukan wasanni.
Ingantacciyar kewayon motsi yana ba da damar tsokoki da suka shafa suyi aiki a tsayin tsayi, haɓaka ƙarfi da sauƙaƙe tashin hankali.
Ƙarfin tsoka mai ƙarfi mai iya yin kwangila da kyau ta hanyar manyan jeri yana hanawa kuma yana rage haɗarin rauni.
Maido da Chiropractic
Kulawa na chiropractic zai iya daidaita jiki kuma ya inganta kewayon motsi zuwa matakan mafi kyau.
Maganin warkewa da Massage
Massage far zai saki matsa lamba, kiyaye tsokoki sako-sako, da kuma kara wurare dabam dabam.
Wannan yana shirya jiki don gyaran gyare-gyare na chiropractic da raguwar kashin baya.
gyare-gyare na chiropractic zai sake saita kowane kuskure, maido da sassauci da motsi.
darussan
Mai chiropractor zai samar da nau'in motsa jiki na jiki da kuma shimfidawa don motsa haɗin gwiwa.
Ayyukan da aka yi niyya da shimfidawa za su taimaka wajen kiyaye gyare-gyare da ƙarfafa jiki don hana ROM tabarbarewa da raunin da ya faru a nan gaba.
Asirin Mafi kyawun Lafiya
References
Behm, David G et al. "Mummunan sakamako na mikewar tsoka akan aikin jiki, kewayon motsi, da raunin rauni a cikin mutane masu aiki masu lafiya: nazari na yau da kullun." Applied Physiology, nutrition, and metabolism = Physiologie appliquee, nutritional et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, LB et al. "Maganin magani don kula da ciwo da ƙayyadaddun motsi a cikin batutuwa tare da alamu da alamun rashin lafiya na wucin gadi: nazari na yau da kullum na gwaje-gwajen da bazuwar." Jaridar gyaran baka vol. 42,11 (2015): 847-61. doi:10.1111/joo.12321
Fishman, Loren M. "Yoga da Lafiyar Kashi." Orthopedic reno vol. 40,3 (2021): 169-179. doi: 10.1097/NOR.0000000000000757
Lea, RD, da JJ Gerhardt. "Ma'aunin motsi." Jaridar Kashi da aikin tiyata. Volume na Amurka vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. "Dangantakar Tsakanin Rubutun Miƙewa da Tsawon Lokaci: Tasirin Range na Motsi." Jaridar International Journal of Sports Medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
Ana amfani da tsokoki na jiki don kwanciyar hankali, daidaitawa, ɗagawa, turawa, ja, da motsi. Shigar da tsokoki na tsakiya na nufin takalmin gyaran kafa da ƙarfafa tsokoki na ciki, wanda ya haɗa da latissimus dorsi/lats, paraspinal tsokoki, gluteus maximus / glutes, da trapezius / tarkuna. Lokacin da aka yi aiki, tsokoki na jikin jiki suna taimakawa wajen tabbatar da kwanciyar hankali na kashin baya, tallafawa kashin baya da ƙashin ƙugu a cikin zama da hutawa da kuma lokacin motsi mai ƙarfi, da kuma taimakawa wajen hana rauni.
Shigar da Core
Don sanin yadda ake shigar da ainihin, mutane suna buƙatar fahimtar menene ainihin. Mafi mahimmancin tsokoki don shiga cikin tsakiya sun haɗa da: Wadannan tsokoki suna shiga duk lokacin da jiki ya shaka da fitar da numfashi, a cikin kula da yanayin, kuma lokacin amfani da gidan wanka, suna farawa da dakatar da aikin.
Ciwon ciki
Tsokar abdominis na dubura ce ke da alhakin fakitin guda shida.
Tsohuwar tsoka ce mai tsayi, lebur wacce ta tashi daga ƙashin ƙashin ƙugu zuwa haƙarƙari na shida da na bakwai.
Ƙwaƙwalwar dubura abdominis ne ke da alhakin lanƙwasa kashin baya.
Obliques na waje
Waɗannan su ne tsokoki a kowane gefe na abdominis na dubura.
Na waje obliques ba da damar jijiya ta karkace, lanƙwasa gefe, jujjuya kashin baya, da damfara ciki.
Obliques na ciki
Matsalolin ciki suna kwance a ƙasan obliques na waje.
Suna aiki tare da obliques na waje a cikin ayyuka iri ɗaya.
Ciwon ciki
Wannan shine mafi zurfi Layer na tsoka a cikin ciki.
Yana zagaye gaba ɗaya a kusa da gawar kuma ya tashi daga hakarkarinsa zuwa ƙashin ƙugu.
Abdominis masu juyawa ba su da alhakin kashin baya ko motsi na hip amma don daidaita kashin baya, matsawa gabobin jiki, da tallafawa bangon ciki.
latissimus dorsi
Wanda aka fi sani da lats, waɗannan tsokoki suna gudana tare da bangarorin biyu na kashin baya daga ƙasan kafada zuwa ƙashin ƙugu.
Lats suna taimakawa wajen tabbatar da baya, musamman lokacin da aka shimfiɗa kafadu.
Hakanan suna ba da gudummawa ga iyawar jiki yayin murɗa daga gefe zuwa gefe.
Mahaifin Spinae
Ƙunƙarar tsokoki na kashin baya suna a kowane gefen kashin baya kuma suna shimfiɗa baya.
Wadannan tsokoki suna da alhakin shimfidawa da juyawa baya da motsi na gefe zuwa gefe.
Waɗannan ana ɗaukar tsokoki na baya kuma kusan koyaushe suna aiki.
Abin da Bazai Yi ba
Mutane suna koyo daga kurakurai, wanda zai iya sa koyon yadda ake tafiyar da ainihin cikin sauƙi ta fahimtar abin da ba za a yi ba. Misalai gama gari na kasawa ko rashin shigar da ainihin daidai.
Baya yana raguwa lokacin da yake zaune - jikin babba ba shi da ƙarfi da kwanciyar hankali.
Lokacin lankwasawa, ciki ya fi tsayi.
Juyawa ko jingina nesa zuwa gefe ɗaya lokacin tafiya - rashin ƙarancin ƙarfin jiki yana haifar da daidaituwa da matsalolin kwanciyar hankali.
Ƙananan ciki da baya suna tare da rashin jin daɗi da alamun ciwo.
Training
Shiga cikin ainihin yana rage damar ci gaba da rauni a gida, aiki, ko motsa jiki kuma yana iya taimakawa tare da ciwon baya na yau da kullun. Yana haifar da tsayayyen tsoka a kusa da kashin baya wanda ke kiyaye vertebrae daga jujjuyawa, wuce gona da iri, da lankwasa da nisa zuwa gefe guda. Shiga tsokoki na asali na iya nufin abubuwa daban-daban, dangane da abin da ake ƙoƙarin cimma.
Misali, idan yin aikin lankwasawa, tsokoki da ake buƙata, da tsarin da suke yin kwangila ya bambanta da lokacin ƙoƙarin kiyaye daidaito yayin tsayawa akan ƙafa ɗaya.
Tsokokin da ke aiki zasu bambanta a motsinsu dangane da ko mutum shine:
Ƙoƙarin motsa kashin baya ko daidaita shi.
Turawa ko ja nauyi.
Tsaye, zaune, ko kwance.
Don jigon jijiya mai ƙarfi da aiki, makasudin shine samun damar shigar da ainihin a kowane yanayi. Shiga cikin ainihin na iya zama ƙalubale, amma tare da horo da aiki, jiki yana ƙara ƙarfi. Koyi yadda ake shigar da ainihin cikin ayyukan yau da kullun waɗanda suka haɗa da.
Ƙunƙarar takalmin gyaran kafa yayin tsaye, zaune a wurin aiki ko tebur, da tafiya.
Ayyukan yau da kullun, kamar isa ga wani abu daga babban rumfa, siyayyar kayan abinci, da ɗaukar matakala.
Rauni Medical Chiropractic da Aiki Clinical Medicine na iya ƙirƙirar keɓaɓɓen shirin don magance matsalolin musculoskeletal, ainihin horo, motsa jiki da aka yi niyya, shimfiɗawa, abinci mai gina jiki, tausa, da gyare-gyare don samun jiki zuwa mafi kyawun lafiya da kula da lafiya.
Maganin marasa tiyata
References
Eickmeyer, Sarah M. "Anatomy and Physiology of the Pelvic Floor." Magungunan Jiki da Asibitin Gyaran Jiki na Arewacin Amurka vol. 28,3 (2017): 455-460. doi:10.1016/j.pmr.2017.03.003
Lawson, Samantha, da Ashley Sacks. "Maganin Jiki na Ƙashin Ƙashin Ƙashin Ƙashin Ƙarya da Ƙarfafa Lafiyar Mata." Jaridar Ungozoma & Lafiyar Mata Vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736
Seaman, Austin P et al. "Gina Cibiyar Kiwon Lafiyar Ciki: Muhimmancin Tsare-tsaren Tsare-Tsare Na Farko." Jaridar tiyata ta gastrointestinal: jaridar hukuma ta Society for Surgery of the Alimentary Tract vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5
Vining, Robert, et al. "Sakamakon Kulawa na Chiropractic akan Ƙarfi, Daidaitawa, da Jimiri a cikin Ma'aikatan Sojan Amurka masu Aiki tare da Ƙananan Ciwon Baya: Gwajin Sarrafa Bazuwar." Jaridar Alternative and complementary medicine (New York, NY) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107
Weis, Carol Ann, et al. "Kulawar Chiropractic ga Manya Tare da Ƙarƙashin Ƙarƙashin Ciki, Ciwon Girdle Pelvic, ko Haɗin Ciwo: Binciken Tsare-tsare." Jaridar Manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005
Zachovajeviene, B et al. "Tasirin diaphragm da horo na tsoka na ciki akan ƙarfin ƙashin ƙashin ƙugu da juriya: sakamakon gwajin da bazuwar da za a yi." Rahoton Kimiyya vol. 9,1 19192. 16 ga Disamba 2019, doi:10.1038/s41598-019-55724-4
Yin hawan dutse da kuma hanya hanya ce mai daɗi don motsa jiki. Yin keken tsaunin yana buƙatar jimlar ƙarfin jiki/jiki, ƙarfin fashewa, daidaito, jimiri, da ƙarfin motsa babur, gina saurin gudu, da kuma shawo kan muguwar tarzoma da ƙasa. Amma kuma yana nufin cewa wasu tsokoki suna yin amfani da su fiye da kima, suna haifar da ramawa a cikin jiki wanda zai iya haifar da matsalolin tsoka da kuma yanayi. Ƙarfi, na zuciya da jijiyoyin jini, da ƙetare na iya amfanar horar da hawan dutse don ingantacciyar aiki, mafi aminci da ƙarin ƙarfin gwiwa, da rigakafin rauni.
Horon Biking Mountain
Kadan daga cikin fa'idodin horarwa sune:
Ƙara yawan kashi.
Inganta lafiyar haɗin gwiwa.
Gyara rashin daidaituwa da yanayin rashin lafiya.
Rage nauyi.
Tsufa rigakafin asarar tsoka.
Tsayar da yanayin jikin da ke kan keke yana buƙatar babban ƙarfi don aiwatar da motsi yayin motsa jiki baya da gaba, gefe zuwa gefe, da tura sama da ƙasa lokacin da matsaloli daban-daban suka tashi. Manufar atisayen ita ce yin aiki da sassa daban-daban na jiki lokaci guda da diagonally, kamar motsin da ake amfani da shi akan babur.
Gabaɗaya Bayanin Horar da Biking Mountain
Gina ƙarfi - Nuna quads, ƙwanƙwasa, da tsokoki na ciki don ƙarfafa bugun jini.
Ƙara juriya – A guji gajiya da wuri saboda raunin kafafu da kuma wasan motsa jiki.
Haɓaka fasahar keken dutse - Yi tafiya cikin sauri da inganci ta hanyar haɓaka sarrafa keke da ƙwarewar fasaha.
Misalin Makon Horarwa
Ƙasar tana ƙayyade ƙarfin, amma ƙa'idodin asali iri ɗaya sun shafi horon hawan dutse kamar sauran wasanni masu juriya. Ga misalin horo ga mafari wanda za a iya daidaita shi da buƙatun mahayi:
Litinin
Mikewa da horar da tsokoki don shakatawa suna hana yin tauri ko tauri yayin hawa.
Kuskuren fasaha ce mai mahimmanci da bai kamata a daina aiki da ita ba.
Drills na kusurwa
Zaɓi kusurwa a kan hanyar gida kuma ku hau ta cikinsa har sai an ƙware.
Mayar da hankali kan hawa lafiya ta cikin kusurwa, kuma saurin zai haifar.
Kamar yadda amincewa ke haɓaka a cikin sasanninta, yi haka a gefe guda.
Mik'ewa Fita
Hau zuwa gefen waje mafi nisa lokacin da ke gabatowa juyi.
Ƙaddamar da jujjuyawar daf da kusa da mafi kaifi na kusurwa.
Tsaya zuwa wurin mafi nisa na kusurwa yayin hawa daga kusurwar.
Birki Kafin Kusurwa
Yin birki a kusurwa na iya haifar da tayoyin su zamewa daga sarrafawa, haifar da haɗari da zamewa da faɗuwa.
Dubi ta hanyar juyawa yayin da babur ke biye da inda idanu ke kallo.
Kada ku kalli motar gaba, wanda zai iya haifar da faɗuwa ko jujjuya haɗari.
Daga ƙarshe, mahaya za su iya sarrafa wannan dabarar, amma ta ci gaba sosai ga masu farawa.
Rashin Ruwa
Masu farawa za su iya mamakin yadda kekunan ƙasa ke iya tafiya akai-akai. Dakatar da keken dutse na zamani da tsarin taya zai iya ɗaukar shi. Duk da haka, yin amfani da dabarar da ta dace yana da mahimmanci don shiga ko kusa da cikas da kuma guje wa hadarurruka.
Kasance da sane da kewaye.
Riƙe jiki a kwance lokacin da ake fuskantar cikas.
Yanke shawarar yadda za a shawo kan cikas - haura, tashi / ɗaga ƙafafun, tsalle, ko zagayawa.
Kula da amincewa.
Lokacin hawa kan cikas, kiyaye ma'auni mai ma'ana a kan ƙafar ƙafa kuma ajiye duwawu kaɗan daga sirdi.
Riƙe hannaye da ƙafafu kuma bari jiki ya sha gigice na cikas.
Amince da dakatarwa da taya.
Tabbatar cewa an samar da isassun gudun da zai wuce shi kuma ba zai tsayar da babur ya haifar da faɗuwa ba.
Wasu wurare maras kyau na iya buƙatar ƙarin ƙarfi don riƙe babur a tsaye.
Ture birki
Babu buƙatar matse hannayen birki da tsananin ƙarfi.
Tsananin birki, musamman na gaba, na iya haifar da juyewa ko karo.
Ana yin birki don tsayawa da ƙaramin ƙarfi.
An shawarci masu farawa su koyi amfani da taɓawa mai haske lokacin taka birki.
Ingantawa zai biyo baya tare da kowane zaman hawa.
Foundation
References
Arriel, Rhaí André, et al. "Hanyoyin Halin Yanzu na Keɓaɓɓen Keken Keke na Ƙasar: Abubuwan Jiki da Injiniya, Juyin Kekuna, Hatsari, da Rauni." Mujallar kasa da kasa na binciken muhalli da lafiyar jama'a vol. 19,19 12552. 1 Oktoba 2022, doi:10.3390/ijerph191912552
Inoue, Allan, et al. "Sakamakon Gudu da Babban Horar da Tsawon Tsawon Aerobic Akan Ayyukan Keke Tsakanin Ƙasar: Gwajin Sarrafa Bazuwar." PloS daya vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, da Ronald Pfeiffer. "Rauni na hawan keke: sabuntawa." Magungunan wasanni (Auckland, NZ) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, JM, M Zabala. "Tsarin Kekuna da Tsaunuka suna Samar da Daidaituwa akan Ƙarfin Kashin baya da Ƙarfafa Hamstring." Jaridar International Journal of Sports Medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. "Abincin abinci don tseren kasada." Magungunan wasanni (Auckland, NZ) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
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