Maitiro Ekuita Musuru Kumusoro pane Mabhawa uye paRings

Zvemukati

• Maitiro ekuita mhasuru kumusoro kubhawa
• Maitiro ekuita mhasuru kumusoro pamhete
• Kutanga kudzidziswa kwemhasuru kumusoro
• Tsandanyama kubasa panguva mhasuru kumusoro
• Kuchengetedza kwekuchengetedza
• Imwe nzira yekurovedza kumhasuru kumusoro
• Tora woenda nazvo

Kana iwe wakambove kune yekurovedza nguva pfupi yapfuura, pane mukana wakanaka wekuti iwe waona mumwe munhu achiita mhasuru kumusoro. Ipo iwe uchinge uchinge uchinge uchinge uchiona ichi chinesimba kurovedza paCrossFit jimi, mhasuru kumusoro iri kunyatso kuita kuonekera mune kwakawanda kugwinya zvivakwa.

Pakutanga kuona, mhasuru kumusoro inoita kunge muchinjikwa pakati petsika pullup uye tricep dip. Kunyangwe ichisanganisira ese maviri mafambiro, mhasuru kumusoro iri muchikamu cheayo.

Ramba uchiverenga kuti uone kana mhasuru kumusoro kwakakukodzera, maitiro ekuzviita zvakachengeteka, uye ndeapi maekisesaizi aunofanira kuwedzera pane yako yekudzidzira maitiro kuti muviri wako ugadzirire kuita mhasuru kumusoro.

Maitiro ekuita mhasuru kumusoro kubhawa

Iyo mhasuru kumusoro ndeye epamusoro-nhanho kurovedza iyo inoda iyo yepamusoro muviri kuti iite zvese zviri zviviri kudhonza uye kusunda mafambiro. Kuti uite kufamba nemazvo, unofanirwawo kuva nesimba rakasimba.

Brent Rader, DPT, chiremba wepanyama paThe Centers for Advanced Orthopedics, akataura kuti mhasuru kumusoro inoda simba rinoputika, simba rakasviba, kubatana, uye kuziva kinesthetic. Kushaya simba mune chero eaya nzvimbo kunodzivirira kushanda kwakanaka uye kunogona kutungamira mukukuvara.

"Iwo mafambiro ekutanga mune mhasuru kumusoro iko kusvetuka, kudhonza, shanduko, uye kudzvanya, nechinhu chakaomesesa chiri shanduko kubva pakudhonza kuenda kudhinda," akadaro Rader.

Iyo mhasuru kumusoro inoda simba rinoputika, simba rakasviba, kurongeka, uye kuziva kwekuziva. Kushaya simba mune chero eaya nzvimbo kunodzivirira kushanda kwakanaka uye kunogona kutungamira mukukuvara.
- Brent Rader, DPT, chiremba wepanyama, Iwo maCentre eAdvanced Orthopedics

Kuita mhasuru kumusoro kubhawa kuri nyore pane kushandisa zvindori, saka kana iwe uri mutsva pachiitwa ichi, bhawa inzvimbo yakanaka yekutanga.

Sezvo bhawa risingafambe, unofanirwa kushandisa mhasuru dzako kusimudza muviri wako kumusoro uye pamusoro pebhawa. Rader akatsanangura kuti izvi zvinogoneka kuzadzikisa kana iwe ukatanga kusvetwa kwemuviri se "kipping pullup" inozivikanwa muCrossFit.

"Kana zvanyatsoitwa nguva, izvi zvinomisikidza muviri kuti uve nesimba remuchina pamusoro pemapfudzi uye nechekumusoro kumashure," akawedzera.

Kana iwe uchinzwa kugadzirira kukwidza mhasuru kumusoro pabhawa, Dr. Allen Conrad, BS, DC, CSCS, inoratidza kutevera nhanho idzi:

1. Ramba uchifunga mafambiro ekutanga atakatsanangudza nekuratidzira pamusoro apa uchiita chiitiko ichi. Kuita izvi kuchakupa iwe kuona kwekuti kufamba kwacho kunofanira kutaridzika sei.
2. Paunenge wakarembera kubva kubhawa uine zvigunwe zvako zvichinongedzera kune mumwe nemumwe, bata wako wepakati, uye uzvikweve iwe wakananga kubhawa nekukurumidza, kwehasha kufamba uku uchisimudza mabvi ako.
3. Dzorera maoko ako paunenge uchiisa chifuva chako pamusoro pebhawa.
4. Ita tricep dip.
5. Dzokera kumashure munzvimbo yakaturika pullup, wobva wadzokorora iko kurovedza.

Nyanzvi zhinji hadzikurudziri kuchinjisa mhasuru kumusoro sezvo ichi chiitwa chepamusoro-soro. Rader akatsanangura kuti kugadziridzwa ingori kuyedza kubhadhara kushayikwa kwehunyanzvi hunodiwa, simba, kana kutonga.

Akakurudzira kuputsa kufamba kuita zvidimbu uye kuratidza kumwe kurovedza muviri kwechikamu chimwe nechimwe kudzidzisa muviri kuita mhasuru chaiyo.

Maitiro ekuita mhasuru kumusoro pamhete

Uchishandisa mhete kuita mhasuru kumusoro inounza chinhu chine simba chinoshandura kuoma uye kuomarara kwekufamba. Zvinoenderana naRader, zvinhu zvinotevera zvinoshanduka paunowedzera mhete.

• Kufambisa kwezvindori kunokanganisa shanduko, saka kana iwe ukatanga kusvetuka, mhete dzinogona kufamba nemuviri wako. Zvichienderana nezvaunoda, unogona kutenderedza kubata kwako kana kugadzirisa nzvimbo yemhete chero nguva panguva yemhasuru kumusoro.
• Iko kusagadzikana kwepuratifomu yemhete kunoda kugadzikana kukuru kubva kumutambi wepafudzi bhandi. Ipo bhawa rinoramba rakamisikidzwa munzvimbo, iwe unofanirwa kudzora mhete panguva dzese dzechiitwa. Iyo Rotator cuff, misungo, lats, uye kunyangwe iyo yepakati inotarisana yakakwira kugadzikana kudiwa. Izvi zvinoguma nekutengeserana. Vatambi vepamusoro-soro vanogona kubatsirwa nekuwedzera kweyeuromuscular dambudziko, asi njodzi yekukuvara inowedzerawo.

Kutanga kudzidziswa kwemhasuru kumusoro

Kana iwe wakaronga chinangwa chekumisikidza musuru wakakodzera kumusoro, unogona kunge uchishamisika kana paine zvimwe zvekutanga zviitwa zvaunogona kuita kubatsira kudzidzisa muviri wako kufambira mberi uku.

Nhau dzakanaka? Kune nzira dzinoverengeka dzekuvaka yako simba uye simba kukubatsira iwe kufambira mberi kune yakazara mhasuru kumusoro.

Rader akataura kuti mazhinji maekisesaizi anotarisa pazvivakwa zvesimba, senge kudzikama kwepakati uye kuziva muviri, chaiyo pullup fomu (kune chirebvu uye kuchifuva), uye kugadzikana kwakakura. Iyo nhanho iwe yaunodzidzisa nayo neaya mafambiro anoenderana neako azvino muviri musimba.

Kune mamwe maekisesaizi ekudzidzira kumajimu, Conrad akakurudzira kushanda pane matatu mafambiro:

• Kurembera kubva kubhawa, dzidzira kusimudzira mabvi kusimudzira kuti uwane simba (rakafanana neyakarembera ibvi kusimudza nekumonyoroka kufamba). Kuita izvi kunokubatsira iwe kukudziridza yako yepamoyo simba uchinge uchivaka kukurumidza kwemhasuru kumusoro kurovedza muviri.
• Dzidzira kuita gumi kusvika gumi nembiri pullups.
• Dzidzira kuita gumi kusvika ku12 tricep dips.

Tsandanyama kubasa panguva mhasuru kumusoro

Kuti uzvimutse pamusoro uye pamusoro pebhawa uye wozopinda mukunyudza, iwe unozovimba nemhasuru dzinoverengeka mumuviri wako wepamusoro, kusanganisira iyo:

• latissimus dorsi (Kumashure)
• deltoids (mapfudzi)
• biceps uye triceps (maoko)
• trapezius (kumusoro kumashure)
• pectorals (chifuva)

Iwe unenge zvakare uchivimba nesimba remukati wako mhasuru.

Sekureva kwaRader, vanhu vanowanzo tarisa paruoko uye nesimba repamusoro remuviri, asi musimboti igamba risingazivikanwe remhasuru kumusoro.

"Haingori chete ine basa rekutanga danho rekuzeya, asi kugadzikana kwepakati ndicho chinhu chakakosha mukugadzira hwaro hwekuchinja pamusoro pebhawa," akatsanangura.

Unogona kuona kushaya simba mukati memukati kana iwe ukaona mumwe munhu achikava uye achipisa shanduko pamusoro pebhawa kana muviri wepamusoro usisina kumira kuti ugadzire.

Kuchengetedza kwekuchengetedza

Nekuda kwehuwandu hwesimba iro mhasuru inoisa pamusoro pamafudzi nemaoko, Conrad akati chero munhu ane matambudziko e rotator cuff kana carpal tunnel syndrome anofanirwa kudzivirira chiitiko ichi.

Kuve neanokwanisa hunyanzvi kuongorora fomu rako uye kuona nzvimbo dzekuvandudza chinhu chakakosha kuti ugare uine hutano uye uchienda kune kwako wega hutano hwezvinangwa.

Kana mhasuru kumusoro iri pane yako radar, usangobata bhara uye wozviedza. Panzvimbo iyoyo, nyorera rubatsiro rwemunhu wega mudzidzisi kana wepanyama murapi kuti agadzire yakasarudzika chirongwa.

Imwe nzira yekurovedza kumhasuru kumusoro

Kuti muviri wako ugadzirire mhasuru kumusoro, funga kuwedzera mamwe maekisesaizi kune yako regimen yekudzidzira iyo ichagadzirira muviri wako kufamba uku. Aya anotevera kurovedza muviri anoshanda kumashure, mapendekete, maoko, chifuva, uye musimboti:

• akabatsira muchina mapundu
• akabatsira mapururu uchishandisa TheraBand
• chipfuva kubhawa pullups
• lat pulldowns
• yakatwasuka ruoko pulldown
• TRX mitsara
• tricep dips
• tricep kusvetuka
• mhango muviri matombo
• chero epakati ekurovedza muviri

Tora woenda nazvo

Kudzidzira mhasuru kumusoro kunotora huwandu hwakawanda hwesimba remuviri uye simba. Izvo zvakare zvinoda kuti iwe uve nesimba rakasimba.

Kana iwe uchinge uchitoita zvemberi mafambiro senge asina kubatsirwa mapururu uye tricep dips, iwe unogona kunge wakagadzirira kuyedza ichi chine simba chiitwa.

Kana iwe uchiri kushanda mukuwedzera simba musana wako, mapendekete, maoko, uye musimboti, izano rakanaka kuvaka danho iri zvishoma nezvishoma nekudzidzira kwekugadzirira kufamba uye mamwe maitiro ekurovedza muviri kutanga.