Buttock kana biceps soreness mushure mekushanda nesimba kunogona kugutsikana zvishoma, chiratidzo chekushanda kwaitwa zvakanaka. Asi hapana chinopa mubairo pamusana wakaoma, unorwadza.
Kana iwe ukamuka mangwanani mushure mekurovedza muviri nemarwadzo ekumusana, tarisa kuti uone kana iwe wakanganisa pane zvaunoita. Uye kana zvakadaro, dzidza kugadzirisa maitiro ako.
kukanganisa kunokonzera kurwadziwa shure
Pane dzimwe tsika dzatinoita mukurovedza dzinogona kukonzera marwadzo ekumusana. Pazasi isu tinoongorora kukanganisa kukuru kwakaitwa nevatambi, vese vanotanga uye vane ruzivo.
Unozembera kure kumashure kana kumberi
Pane chikonzero chevarairidzi vanokoshesa kumira pamusoro pehuremu uye dzokororo kana kurovedza simba: kukotamisa musana wako kure kure kumashure (overextend) kana kureba kumberi (overflexion) paunenge uchiedza kusimudza zvinorema zvinokuisa munjodzi.njodzi yekurwadziwa nemusana kana kukuvara.
Paunosimudza uremu pamusoro kana kutora chimwe chinhu kubva pasi, iwe unoda kuti musana wako uve mukurongeka kwazvakarerekera, pane imwe nzvimbo pakati pekutenderera nekutenderera.
Zvakajairika kuona kutenderedza kwakawandisa panguva yekubhenda kumberi maekisesaizi (akadai seanofa) uye arching yakawandisa panguva yekusimudzwa kwepamusoro (semushini wepamusoro), saka aya maekisesaizi akanaka ekunyatso tarisisa mamiriro.
Kuti udzivise dambudziko iri, tarisa isa chiuno pasi (kupesana kwekufamba kwekucheka kuzasi kumashure) uye chengeta mbabvu inoenderana nemuviri wese (dhonza mativi maviri epamberi pamwechete).
Iwe unogona zvakare kushanda pane idzi nzira paunenge uri pasi kuti uite tsika panguva yekudzidziswa kwesimba. Kudzidzira senge tsikidzi dzakafa kana mapuranga inzvimbo yakanaka yekutanga kusimbisa yako musimboti uye kukwenenzvera kurongeka kwako.
Unoshandisa simba kusimudza
Kunyangwe zvingave kuyedza kubata anorema dumbbells kubva pachiremwaremwa, sarudza mapeya anonetsa kutanga nawo. Kunhonga zviremera zvinokuremera iwe zvinogona kuita kuti uvimbe nekumhanya, zvichiita kuti maekisesaizi ako asashande uye kugadzira kurwadziwa kwemusana.
Izvi zvinowanzoitika kakawanda iyo biceps curls. Kana iwe ukabata uremu hwakanyanya kurema, zvakajairika kuzunungusa dumbbell, sezvo biceps isina kusimba zvakakwana pachayo. Kufamba uku kunogona kuisa kushushikana kumusana wezasi, zvichikonzera kuoma kana kurwadziwa.
Iwe unofanirwa kusarudza huremu hwaunokwanisa kudzora zvakanaka pasina kushandisa simba rakawandisa. Iwe unogona zvakare kuzvitarisa iwe mugirazi kuti uve nechokwadi chekuti hausi kubhadhara huremu hunorema nekudzungaira, kukwenya, kana kuwedzeredza musana wako. Uye kana zvichidikanwa, dzikisa huremu pamaseti anotevera kana kuderedza huwandu hwese pakurovedza muviri.
iwe unodarika kudziya
Usati waita simba kana cardio, kutanga neyakagadzirirwa-yakagadzirirwa kudziya-up routine kwakakosha zvachose kana iwe uchida kuchengetedza musana wako usingarwadze. Kuita maekisesaizi ane simba ekudziya-up kunobatsira kuwedzera tembiricha uye kuchinjika kwemhasuru, izvo zvinobatsira kudzivirira kukuvara panguva yekudzidziswa.
A yekudziya-up routine inofanira kusanganisira chimwe chinhu che kufamba, yakanangana nekuvhura mahudyu, musana nemapendekete. Pakarepo mushure, enderera mberi neimwe mhando yebasa re kudzikiswa, yakanangana nekuita activating the glutes, core back muscles, obliques, uye mapfudzi mune zvose zviri mberi uye kumashure.
Kuti uchengetedze musana wako usina kukuvara, tanga kurovedza muviri kwega kwega nekudziya-kupisa kweinenge 3-5 maminetsi. Tarisa pane dynamic mobility exercises, inoteverwa ne activation kana kugadzikana mafambiro, senge tsikidzi dzakafa kana imbwa yeshiri.
Iwe hauite unilateral maekisesaizi
Iyo inozivikanwawo seunilateral maekisesaizi, unilateral simba kufamba, senge gumbo rimwechete rinofa kana kuti ruoko-chest press, zvinonetsa asi zvakakosha kana uchida kuchengetedza tsandanyama dzako dzakadzikama uye dzisina kukuvara.
Gumbo rimwe chete kana ruoko rumwechete kurovedza muviri kunobatsira kudzidzisa mativi ese emuviri wako zvakaenzana, kukudzivirira kushandisa ruoko kana gumbo rine simba. Uyezve, kufamba kweunilateral kunobatsira kugadzirisa kusaenzana kwetsandanyama, izvo zvinogona kuva chikonzero chekurwadziwa shure paunenge uchidzidzira.
Edza kusanganisira imwe kana maviri maekisesaizi eunilateral pakudzidziswa kwesimba. Chinjana yako yakajairwa hip thrust kune rimwe gumbo musiyano. Kana kuti edza alternating dumbbell shoulder press panzvimbo yebarbell overhead press.
Mazano ekudzivisa kurwadziwa shure paunenge uchidzidzira
Isu tose tinoda kuziva kuti ndeipi nzira yakanakisisa yekukurumidza kubvisa marwadzo ekudzokera shure. Pazvakanakisisa, kurwadziwa shure kunogona kuvhiringidza, zvichida kunetesa. Sezvineiwo, kune mishonga yekurwisa marwadzo iwayo, kubva pakurovedza muviri kusvika pakushandisa akasiyana marapirwo. Nguva inotevera patinova nemarwadzo ekudzokera shure (kana kuti kana tiri kutambura kubva ikozvino), tinofanira kufunga nezvenzira dzinotevera dzokubvisa marwadzo ekudzokera shure.
Dzidzira kuzorodza tsandanyama
Kunyange zvazvo zvingaita sezvinopesana, kurovedza muviri apo kurwadziwa kwepamusoro kunokonzera marwadzo kunogona kubatsira kubvisa kusagadzikana. Nguva dzose zvakakosha kubvunza chiremba wako usati waita maekisesaizi nemarwadzo, zvakakosha kuti urege kugara.
Ramba uchifunga kuti hazvisi zvese zvekurovedza muviri zvinobatsira kurwisa marwadzo ekudzokera shure. Tichaedza kudzivisa maekisesaizi anobata zvigunwe uye madumbu, izvo zvinogona kuwedzera kushushikana pamusoro pemusana panzvimbo yekuzvisunungura. Kana iyo yepakati isina kusimba, kusimudza kwegumbo kunogona kuve kwakanyanya mutero pamuviri kana isu tatova nekurwadziwa.
Kune akati wandei maekisesaizi anogona kubatsira kana tichida kudzoreredza marwadzo ekumusana. Chikamu crunches chinogona kubatsira kusimbisa musimboti wako pasina kuisa yakawandisa kumanikidza panzvimbo. Zviitwa zvinyoro-nyoro, zvinodzorwa zvekugara pamadziro zvinogonawo kubatsira. Dzimwe dzokororo dzekufunga dzinosanganisira kuunza ibvi rimwe nerimwe pachipfuva zvichitevedzana, kurereka chiuno, uye kushambira.
Kutonhora uye kupisa kurapwa
Imwe nzira inoshanda inopisa uye inotonhora kurapa. Mushonga uyu uri nyore uye sarudzo isingadhuri. Mamwe marwadzo anogona kuderedzwa nekushandiswa kwekupisa kana kutonhora. Izvi zvinogona kusanganisira kurwadziwa kwepashure kubva kune zvinowanzoitika, senge spinal stenosis. Kana isu takatambura nekurwadziwa kwakananga kumashure nekuda kwekukuvadzwa kwakadai sekudhumhana, kudonha kana kukuvara kwemitambo, kurapwa kunogona kuve mhinduro.
Mhando yemarwadzo atiri kusangana nawo anofanirwa kuraira rudzi rwekurapa kunopisa kana kutonhora. Kana marwadzo ari acute, tinofanira kushandisa kutonhora uye ipapo kupisa. Kana kusagadzikana kwacho kusingagumi kana kuti subacute, kupisa kunyoro kunofanira kushandiswa nguva dzose. Kana tiri kuedza kubvisa marwadzo mushure mekurovedza muviri, tinofanira kuisa ice.
tambanudza zvakanyanya
Tinogona kuita maekisesaizi ekutambanudza kuti tideredze kurwadziwa kwemusana. Iyo yoga yakatambanudzwa inozivikanwa se "Baby Pose" inogona kubatsira mukudzikamisa kumashure matambudziko, kana ibvi-ku-chipfuva kutambanudza kunogona kubatsira zvakare. Patinotambanudza musuru wepiriformis, tichakwanisa kuderedza kushushikana muchiuno uye kumashure. Kutenderedza musana wako zvinyoronyoro ugere kunogona kubatsira kuwedzera kufamba. Mamwe matamba anogona kukushandira iwe "Cat-Cow" kutambanudza, iyo inogona kusimbisa musana, uye "Sphinx" kutambanudza.
Pfeka shangu dzakakodzera
Shangu dzatinopfeka dzinogona kuve nemhedzisiro pahutano hwemusana. Muchokwadi, vanogona kunge vari imwe yeakanakisa uye anonyatsojeka ekurwadziwa kwemarwadzo ekudzokera shure. Zvitsitsinho zvepamusoro zvinozivikanwa kuti zvinobatsira pakugadzira matambudziko evanhu vakawanda. Nekudaro, kungopfeka maflats haisiriyo mhinduro.
Tsigiro yakakodzera arch uye tsoka cushioning kwakakosha, uye kuita kudaro kunogona kubatsira zvakanyanya kubata marwadzo. Kuwana orthotics ndiyo imwe nzira yekuwedzera kufamba kwakaringana uye kunyaradza uye kubvisa marwadzo ekudzokera shure.