Kutambanudza kana kusatambanudza? Ndinofanira kutambanudza ndisati ndapedza kudzidziswa here? Kutambanudzira kwakamira kuri nani pane kutambanudza zvine simba here? Ko cardio inowedzera kana kuderedza kushanduka here? Tinogona kuenderera mberi nekubvunza mibvunzo nezve kutambanudza tsandanyama, nekuti yave nekusaziva musoro wegakava pakati pevatambi.
Tsvagiridzo ichangoburwa yakaongorora kana chirongwa chekudzidzisa simba chiriko chega kuti chiwedzere kuchinjika kwemajoini. The kudzidza kubva kuYunivhesiti yeNorth Dakota, masayendisiti akatsvaga kuti aone kuti kudzidziswa kwakazara kwekudzivirira kwakakonzera sei kushanduka uye simba kana zvichienzaniswa nekuita chete static kutambanudza pamapoka akafanana-akabatanidzwa muvanhu vakuru vasina kudzidza.
Chidzidzo chacho chakawanikwa sei?
Boka revazvipiri ve25 vakapihwa zvisina tsarukano kudzidziswa kwesimba kana static kutambanudza. Vatori vechikamu gumi nevaviri vakaumba boka risingaite uye vakarongerwa seboka rekutonga.
Primo yakave yakaedzwa kuwedzeredza hamstring, hip kuchinjika uye kuwedzera, pfudzi yekuwedzera kuchinjika, uye quadriceps uye hamstring yakakura renji. Vazvipiri vakapedza chirongwa chemavhiki mashanu ekudzidziswa kwesimba kana static kutambanudza, nechinangwa chekutambanudza kana kumanikidzira kudzidzisa mhasuru imwechete uye majoini ane mitsara yakafanana yekufamba. Flexibility uye bvunzo dzekuramba dzakabva dzaitwa.
Kudzidzira simba kunogona kuwedzera kushanduka here?
Nekuda kweizvozvo, zvakawanikwa kuti pakanga pasina mutsauko mukuchinjika kwehamstrings, hip flexion, kana mukuvandudza kwekuwedzera kwehudyu pakati pemapoka maviri, asi vese vakawana hunhu hwakakwirira kupfuura hweboka rekutonga. Pakanga pasinawo misiyano pakati pemapoka maererano nekuwedzera kwepafudzi kushanduka. Mukuwedzera, boka rekudzidzira kupikisa rakanga rakakwirira kudarika kutonga muhuwandu hwekuwedzera kwemabvi, asi pakanga pasina misiyano pakati pemapoka ari muhuwandu hwakawanda hwemabvi.
Mhedzisiro yeiyi yekutanga chidzidzo inoratidza kuti yakanyatsoitwa yakazara-range renji kudzidzisa zvirongwa zvinogona kuwedzera kuchinjika; sezvakangoita chero static kutambanudza chirongwa.
Zvichienderana nemhedzisiro yetsvagiridzo, zvinokurudzirwa kushandisa huwandu hwakazara hwekufamba paunenge uchiita maekisesaizi ekurovedza simba, kunyanya kana iwe uchida kuvandudza kuchinjika kwemajoini.
Zviripachena, kuchine kutsvagisa kwakawanda kunofanirwa kuitwa mundima iyi, saka kurudziro yangu ndeyekuti iwe uwedzere static kutambanudza chirongwa. Zvinonakidza kuziva kuti hazvidikanwi kushandisa nguva yakawandisa kutambanudza, kana isu tichiripawo nehuwandu hwakazara hwekudzidzira simba.