Exercises yekuvandudza mwero

Zvemukati

• Kudzidzira kudzora static balance
• Exercises kudzora zvine simba zvine mwero
• Exercises kudzora reactive mwero

Kurasikirwa kwekuyera uye kudonha matambudziko anogona kukanganisa vamwe vanhu, kana ivo vakamira, vachifamba kana kusimuka pachigaro, semuenzaniso. Mumamiriro ezvinhu akadaro, kuongororwa kwechiyero kunofanirwa kuitiswa nachiremba wepanyama kana physiotherapist, kuitira kuti vagadzirire iwo akakodzera kurovedza muviri.

Postural balance kana kugadzikana izwi rinoshandiswa kutsanangura maitiro ayo chinzvimbo chemuviri chinoramba chakadzikama, kana muviri uchinge wakazorora (static balance) kana pairi kufamba (dynamic balance).

Kudzidzira kudzora static balance

Mabasa ekusimudzira kudzikamisa kudzora anosanganisira kuita kuti munhu arambe akagara, semi-kupfugama kana kumira akamira, pane yakasimba nzvimbo, uye anogona:

• Edza kuzvitsigira, negumbo rimwe kumberi kwerimwe, negumbo rimwe;
• Edza kuchengetedza mwero munzvimbo dzekugara;
• Ita izvi zviitiko panzvimbo nyoro, senge furo, jecha kana huswa;
• Kugadzira hwaro hwekutsigira kudzikira, kufambisa maoko ako kana kuvhara maziso ako;
• Wedzera chechipiri basa, sekubata bhora kana kuita kuverenga kwepfungwa;
• Govera kuramba kuburikidza nezviyero zvemaoko kana elastic elastic.

Iyo yakanaka ndeyekuita izvi zviitwa nerubatsiro rwefizotherapist.

Exercises kudzora zvine simba zvine mwero

Munguva yesimba rekudzora kudzora kurovedza muviri, munhu wacho anofanirwa kuchengetedza huremu hwakanaka hwekuparadzira uye yakatwasuka postural alignment ye trunk, uye anogona kuita zvinotevera:

• Gara pane zvinofamba nzvimbo, sekugara pakirapa bhora, kumira pamabhodhi ekugamuchira kana kusvetuka pane yakasununguka mini-mubhedha;
• Kufambisa kufamba, senge kuendesa huremu hwemuviri, kutenderedza trunk, kufambisa musoro kana makumbo ekumusoro;
• Shanduka chinzvimbo chemaoko akavhurika padivi remuviri pamusoro pemusoro;
• Dzidzira nhanho kurovedza muviri, uchitanga nehurefu hushoma uye zvishoma nezvishoma uchiwedzera kukwirira;
• Svetuka zvinhu, svetuka tambo uye svetuka kubva pabhenji diki, kuyedza kuchengeta yako muyero.

Aya maekisesaizi anofanirwa kuitwa pamwe nekutungamira kwechiremba wepanyama.

Exercises kudzora reactive mwero

Kudzoreredza mwero kudzora kunosanganisira kufumura munhu kukanganiswa kwekunze, izvo zvinosiyana munzira, nekumhanya uye nekukura, kudzikamisa mwero mune aya mamiriro:

• Shanda kuti zvishoma nezvishoma uwedzere huwandu hweascillation munzira dzakasiyana kana wakamira pane yakasimba, yakagadzikana pamusoro
• Chengetedza chiyero, wakamira negumbo rimwe, netambo yakamira;
• Famba pachiyero bharanzi kana mitsara yakadhirowewa pasi, uye tsamira torso yako, negumbo rimwe kumberi kwerimwe kana pagumbo rimwe;
• Kumira pane mini trampoline, kuzunguza bhodhi kana kutsvedza bhodhi;
• Tora matanho nekuyambuka makumbo ako kumberi kana kumashure.

Kuti uwedzere kupokana panguva dzezviitiko izvi, masimba ekunze anogona kufanofungidzirwa uye asingatarisirwe anogona kuwedzerwa, semuenzaniso, kusimudza mabhokisi akafanana muchitarisiko, asi nezviyero zvakasiyana, kusimudza mabhora ane huremu hwakasiyana uye hukuru, kana uchifamba pamusoro pechitsiko, kumira uye kutangazve kamwe kamwe kana kuwedzera / kuderera kumhanya kweiyo treadmill.