Kurambura ni indabyo z'imyitozo ngororamubiri: uzi ko ugomba kubikora, ariko byoroshye kubisimbuka?Kurambura nyuma y'imyitozo biroroshye cyane koroshya-umaze gushora igihe mumyitozo, biroroshye rero kureka iyo imyitozo irangiye.
Ariko, waba uri kwiruka, imyitozo yimbaraga cyangwa ukora HIIT, bimwe nyuma yimyitozo irambuye nyuma yibikorwa byawe bya buri munsi bizana inyungu zifatika.Hano haribintu byose ukeneye kumenya kubwimpamvu ugomba kurambura nyuma yimyitozo ngororamubiri, irambuye guhitamo, nuburyo bwo kubikora neza.
Jennifer Morgan, inzobere mu by'imikino ngororamubiri mu kigo cy’ubuvuzi cya kaminuza ya Leta ya Ohio, PT, DPT, CSCS, yagize ati: "Imwe mu nyungu zo kurambura nyuma y'imyitozo ngororamubiri ni uko ushobora kuzamura umuvuduko wawe nyuma yo gukora imitsi yawe.", Wibwire."Imyitozo ngororamubiri irambuye irashobora kongera umuvuduko w'amaraso, kongera urugero rwa ogisijeni, kandi bigafasha gutanga intungamubiri ku mubiri wawe no ku mitsi, kandi bigafasha gukuraho imyanda ya metabolike kugira ngo ifashe inzira yo gukira."
Kurambura nk'imyitozo yo gususurutsa bigomba kwibanda ku myitwarire igenda neza, cyangwa ibifitemo urujya n'uruza rw'inzoka, aho gukora ku mano gusa.Morgan yavuze ko imyitozo ngororamubiri irambuye nayo ifasha mugihe cyo gukonja nyuma yimyitozo ngororamubiri, kuko ishobora gukora ingingo nyinshi n'imitsi icyarimwe, bishobora kukuzanira inyungu nyinshi.
Icyakora, kurambura bihamye nabyo bigira uruhare mu gutuza kwawe kuko bishobora kuzana inyungu zo kugenda, nkuko byatangajwe na Marcia Darbouze, PT, DPT, nyiri Just Move Therapy muri Floride akaba ari na we wateguye abakobwa bamugaye bazamura podcast.Darbouze yavuze ko ukurikije ubushakashatsi bwakozwe ku buryo bwo kurambura bwasohotse mu kinyamakuru cy’iburayi cy’ubumenyi ngiro bw’imyororokere, kurambura static bishobora kongera umuvuduko wawe, kandi kubera ko imitsi yawe yamaze gushyuha nyuma yo gukora siporo, byoroshye kubona ibyiza byo kurambura.
Nubwo imyitozo yaba uhisemo, kurambura nyuma y'imyitozo ngororamubiri ni ngombwa: Urashaka kuzana amaraso menshi mumitsi wakoze kugirango ufashe gukira no kwirinda gukomera, Morgan.
Reba imitsi ukoresha mugihe cy'imyitozo yawe ishobora kugufasha kuyobora inzira yawe nyuma yo gukora imyitozo.Dufate ko wahunze.Morgan yavuze ko ari ngombwa gukoresha hamstrings (nka hamstrings), quadriceps na flex flexors (ibihaha bizunguruka byibasiye bibiri bya nyuma).Darbouze ati, ugomba no kumenya neza ko urambura amano manini ninyana.
Nibyo, mugihe ukora imyitozo yuburemere, byanze bikunze ugomba kurambura nyuma yimyitozo, Darbouze yagize ati: "Abakinnyi bakomeye bakunze gukomera."
Nyuma yo guterura ibiro kumubiri wo hasi, uzakenera gukora imitsi yo mumubiri yo hepfo: hamstrings, quadriceps, flex flexors, ninyana.Darbouze yavuze ko niba ubonye ubusumbane ubwo ari bwo bwose mu myitozo ngororamubiri - urugero, biragoye ko wicara hasi bihagije ku ruhande rw'iburyo - ugomba kwita cyane ku gace kagutera ibibazo.
Darbouze yavuze ko mu myitozo yo hejuru y’ibiro by’umubiri, ari ngombwa kurambura intoki, imitsi y’amatora (imitsi yo mu gatuza), latissimus dorsi (imitsi yinyuma) n'imitsi ya trapezius (imitsi iva mu mugongo wo hejuru kugeza ku ijosi kugeza ku bitugu)..
Kurambura trapezius yawe ningirakamaro cyane mugutoza abantu imbaraga, kuko akenshi basimbuka igice cyo hepfo cyangwa hagati ya trapezius.Yavuze ati: "Ibi birashobora gutuma imitsi yo hejuru ya trapezius ikomera cyane, kandi bizotuma umubiri wacu utakaza uburimbane."(Umutego woroheje umutego urimo gushyira amatwi yawe ku bitugu.)
Nyamara, ingingo imwe y'ingenzi ni uko nubwo kwibanda ku bice byunvikana bishobora gufasha kuyobora ituze nyuma y'imyitozo ngororamubiri, mubyukuri gukomera ntibishobora kuba ikibazo cyibanze.
Morgan ati: "Niba imitsi irenze urugero, ifatwa nk'ikomeye kuko idafite imbaraga zo gukora ikintu".Ati: "Urugero, uko waba urambuye kose, flexor yo mu kibuno yumva" ikomeye ", ibyo bikaba bishobora kwerekana ko nta mbaraga zifatika zifite.Kubwibyo, ugomba kwemeza ko wongeyeho imyitozo ikomeza imyitozo ngororamubiri nyirizina, aho kugerageza kurambura imitsi nyuma.
Morgan yavuze ko nibyiza, kurambura nyuma yimyitozo bigomba kumara igihe kimwe nubushyuhe bwawe-iminota 5 kugeza 10.
Ariko ikintu kimwe cyingenzi tugomba kwibuka nuko Darbouze yavuze ko uburyo ubwo aribwo bwose bwo kurambura nyuma yimyitozo iruta ubusa.Ati: "Ntugomba kuzunguruka hasi mu minota 20.""Nubwo wakora ikintu kimwe gusa cyangwa ukamara iminota 2 ubikora, ni ikintu kimwe."
Kubijyanye nigihe kingana iki kurambura buri gihe?Darbouze yavuze ko niba utangiye, amasegonda 30 agomba kuba meza, kandi nkuko ubimenyereye, bizatwara umunota umwe cyangwa urenga.
Urashobora kumva utamerewe neza iyo urambuye, ariko ntuzigera wumva ukunyunyuza cyangwa ububabare bukabije.Dabz ati: "Iyo uhagaritse kurambura, ugomba guhagarika kumva ikintu icyo ari cyo cyose."
Morgan ati: "Nkoresha urumuri rwatsi-umuhondo-umutuku urumuri rurambuye.""Munsi y'itara ry'icyatsi, urumva gusa kurambura, nta bubabare, bityo ukaba wishimiye gukomeza kurambura. Ku mucyo w'umuhondo, uzumva hari ikintu kitameze neza kiri hagati ya 1 na 4 (igipimo kitorohewe), kandi ugomba gukomeza kwitonda - —Ushobora gukomeza, ariko ntushaka ko ibintu bigenda nabi. Icyo ari cyo cyose 5 cyangwa hejuru yacyo ni itara ritukura kugirango uhagarare. "
Nubwo uburyo bwiza nyuma yimyitozo wahisemo biterwa nubwoko bwimyitozo urangije, gahunda ya Morgan ikurikira ni amahitamo yizewe yo kugerageza nyuma ya gahunda yuzuye yo gutoza imbaraga z'umubiri.
Icyo ukeneye: Igihe cyose uburemere bwawe, hariho na materi yo gukora imyitozo kugirango ingendo zorohewe.
Icyerekezo: Buri kurambura bikomeza amasegonda 30 kugeza kumunota 1.Kuruhande rumwe (uruhande rumwe), kora umwanya ungana kuri buri ruhande.
Kwerekana ibyo bikorwa ni Caitlyn Seitz (GIF 1 na 5), umutoza wimyitozo yitsinda hamwe numuririmbyi-windirimbo i New York;Charlee Atkins (GIF 2 na 3), uwashizeho CSCS, TV ya Le Sweat;na Teresa Hui (GIF 4), ukomoka i New York, yirutse amasiganwa arenga 150.
Guhera kuri bine, shyira amaboko munsi yigitugu n'amavi munsi yibibuno.Kenyera intoki zawe kandi ukomeze umugongo wawe.
Shira ikiganza cyawe cy'ibumoso inyuma y'umutwe wawe n'inkokora yawe yerekeza ibumoso.Shira amaboko yawe witonze ku biganza byawe-ntugashyire igitutu ku mutwe cyangwa ku ijosi.Iyi ni yo ntangiriro.
Noneho, jya mu cyerekezo gitandukanye hanyuma uzenguruke ibumoso no hejuru kugirango inkokora yawe yerekeza ku gisenge.Fata amasegonda make.
Garuka kumwanya wo gutangira.Komeza iki gikorwa kumasegonda 30 kugeza kumunota 1, hanyuma usubiremo kurundi ruhande.
Mugihe utangiye kuzunguruka iburyo, koresha ukuboko kwawe kwi bumoso kugirango usunike hasi kandi wunamye ivi ryibumoso kugirango ugumane uburimbane.Ugomba kubyumva mumitsi yawe yiburyo.Mugihe umuvuduko wawe wiyongera, uzashobora kurambura kure no kuzunguruka umubiri wawe kure.
Tangira uhagarare hamwe.Fata intambwe nini imbere ukuguru kwawe kwi bumoso, ugushyire mumwanya utangaje.
Hindura ivi ry'ibumoso, kora lunge, komeza ukuguru kwawe kw'iburyo kugororotse, n'amano yawe hasi, wumve urambuye imbere y'itako ry'iburyo.
Shira ukuboko kwawe kw'iburyo hasi hanyuma uhindure umubiri wawe wo hejuru ibumoso igihe urambuye ukuboko kw'ibumoso kugera ku gisenge.
Haguruka ugororotse ukoresheje ibirenge bya hip-ubugari butandukanye n'amaboko yawe kuruhande.Hindura ikibuno cyawe, shyira amaboko hasi, wuname.
Genda amaboko yawe imbere winjire ku rubaho rurerure.Shira amaboko yawe hasi, intoki zawe munsi yigitugu cyawe, kandi intoki zawe, quadriceps hamwe nibibuno byahujwe.Kuruhuka isegonda imwe.
Wicare ku gatsinsino (uko ushoboye) hanyuma uzenguruke imbere, ushire inda yawe ku bibero.Rambura amaboko imbere yawe hanyuma ushire uruhanga rwawe hasi.Usibye ikibuno nigituba, uzumva kandi kurambura ibitugu ninyuma.
Igihe cyo kohereza: Kanama-23-2021