Kune mhando dzakawanda dzekukuvara mumitambo, uye kukuvara mumitambo kune zvikamu zvakasiyana zvemuviri wemunhu kwakasiyana pamutambo wega wega. Kazhinji, vatambi vanowanzova nekukuvara kudiki, kukuvara kwenguva refu, uye kukuvara kudiki kwakanyanya uye kwakanyanya. Pakati pekukuvara kudiki kwenguva refu, kumwe kunokonzerwa nekudzidzira usati wapora zvachose mushure mekukuvara kwakanyanya, uye kumwe kunokonzerwa nekurongeka kwekurovedza muviri kusina kunaka uye mutoro wakawandisa wemunharaunda. Mukurovedza muviri, kuitika kwekukuvara kwemitambo kwevanoita maekisesaizi kwakafanana nekwevatambi, asi kunewo misiyano mikuru. Kune kukuvara kwakanyanya uye kukuvara kushoma. Pakutarisana nemarudzi mazhinji ekukuvarakukuvara kwemitambo, chero bedzi mitemo inotevera yekudzivirira ikateverwa, kuitika kwekukuvara kwemitambo kunogona kudzivirirwa kana kuderedzwa:
(1) Tevedzera misimboti yekurovedza muviri kwakarongeka uye nhanho nhanho. Vatambi vevanhurume nevanhukadzi vakasiyana, mazera akasiyana uye mitambo yakasiyana vanofanira kubatwa zvakasiyana pasinei nekuti vakakuvara here kana kuti kwete. Kana vakapihwa huwandu hwakafanana hwekurovedza muviri nesimba uye vakadzidza mafambiro akaomarara akafanana, vatambi vane hunhu husina kunaka vachakuvara. Dzivisa nzira dzekudzidzira "munhu mumwe nemumwe" muzvidzidzo.
(2) Tarisa pakurovedza muviri. Kurovedza muviri kunoitirwa kutambanudza tsandanyama nenyama dzakapfava usati waita maekisesaizi, panguva uye mushure meekisesaizi, kuitira kuti tsandanyama dzakapfava kana nyama dzakapfava dzikwanise kuzorora zvizere. Izvi zvinobatsira kuti tsandanyama dzidzoke kubva mukuneta, zvinodzivirira tsandanyama kusvuta, zvinochengetedza tsandanyama kusvuta, uye zvinodzivirira kuomarara uye kuchinja kwemaitiro eekisesaizi. Kurovedza muviri kunoitirwa kugadzirira chiitiko ichi ndekwekuderedza kusimba kwemukati metsandanyama nenyama dzakapfava, kuwedzera kusvuta, kuwedzera tembiricha yetsandanyama, uye kudzivirira kusvuta kwetsandanyama panguva yeekisesaizi. Kurovedza muviri kunoshanda kunonyanya kushandiswa; kurovedza muviri mushure meekisesaizi nderekuzorora. Tsandanyama dzakaoma uye dzakaneta dzinogona kukurumidzisa kubuda kwemetabolites mukati metsandanyama, kuderedza kurwadziwa kwetsandanyama, uye kudzoreredza hutano hwemuviri nekukurumidza sezvinobvira. Kutambanudza muviri kunoshandiswa zvakanyanya.
(3) Simbisa dziviriro nerubatsiro mumitambo. Kuti udzivise kukuvara kungangoitika, zvakanakisisa kuva neunyanzvi hwenzira dzakasiyana dzekuzvidzivirira, dzakadai sekudonha kana kudonha kubva pakakwirira, unofanira kuchengetedza makumbo ako pamwe chete uye kudzivirirana kudzivirira mabvi negumbokukuvara. Dzidza mafambiro akasiyana-siyana ekumonereka kuti udzivirire pasi; kushandisa nemazvo mabhandi akasiyana-siyana ekutsigira, nezvimwewo.
(4) Kusimbisa kudzidziswa kwezvikamu zvisina simba uye zvikamu zvisina simba uye kuvandudza mashandiro azvo inzira yakanaka yekudzivirirakukuvara kwemitamboSemuenzaniso, kuti chiuno chisakuvara, kurovedzana kwetsandanyama dzepsoas nedumbu kunofanira kusimbiswa, simba retsandanyama dzepsoas nedumbu rinofanira kuvandudzwa, uye kubatana kwavo pamwe chete uye kuenzana kwavo kunofanira kuwedzerwa.
(5) Nyatsoteerera kudzidziswa kwemapoka madiki emhasuru. Tsandanyama dzemuviri wemunhu dzakakamurwa kuita mapoka makuru nediki emhasuru, uye mapoka madiki emhasuru anowanzoita basa rekugadzirisa majoini. Maekisesaizi esimba anowanzo tarisa mapoka makuru emhasuru uku uchiregeredza mapoka madiki emhasuru, zvichikonzera simba remhasuru risina kuenzana uye kuwedzera mukana wekukuvara panguva yeekisesaizi. Maekisesaizi emapoka madiki emhasuru anowanzo shandisa madumbbells madiki kana kudhonzwa kwerabha nezvinorema zvidiki, uye zvinorema.muviri wepamusoroMaekisesaizi anowanzo kukuvadza uye haabatsiri. Pamusoro pezvo, maekisesaizi emapoka madiki emhasuru anofanira kubatanidzwa nemafambiro akasiyana-siyana, uye mafambiro acho anofanira kunge akanyatsojeka uye akarurama.
(6)Teerera kugadzikana kwemuviri wepakati. Kugadzikana kwepakati kunoreva kusimba nekugadzikana kwechiuno nedumbu. Simba repakati nekugadzikana kwakakosha pakuita mafambiro akasiyana-siyana akaomarara ekufambisa muviri. Zvisinei, kurovedza kwepakati kwechinyakare kunowanzoitwa panzvimbo yakatarwa, senge tsika yakajairika yekugara pasi, nezvimwewo, basa racho harina kusimba. Maekisesaizi epakati anofanirwa kusanganisira kutenderera kwedumbu nekutenderera.
(7) Simbisa kuzvitarisira wega uye gadzira dzimwe nzira dzekuzvidzivirira dzega zvichienderana nemaitiro emitambo. Semuenzaniso, kune zvinhu zvinonetsa patella, bvunzo yehafu yegumbo rimwe chete inogona kuitwa, kunyangwe paine kurwadziwa kwebvi kana kushaya simba kwebvi, kunyangwe kana paine mhedzisiro yakanaka; kune zvinhu zvinonetsa kukuvara kwe rotator cuff, bvunzo ye shoulder arch inofanira kuitwa kakawanda (kana fudzi rasimudzwa 170 degrees, wobva wawedzera simba rekumanikidza kumashure), kurwadziwa kunoratidza mhedzisiro yakanaka. Avo vanonetsa kuneta nekutyoka kwe tibia ne fibula uye flexor tendon tenosynovitis vanofanira kazhinji kuita "test push-on test", uye avo vanorwadziwa munzvimbo yakakuvara vane mhedzisiro yakanaka.
(8) Gadzira nzvimbo yakachengeteka yekurovedza muviri: midziyo yemitambo, midziyo, nzvimbo dzekuitira mitambo, nezvimwewo zvinofanirwa kuongororwa zvakanyanya usati waita kurovedza muviri. Semuenzaniso, kana uchitora chikamu mukurovedza muviri wetennis, huremu hweracket, ukobvu hwemubato, uye kusimba kwetambo yeracket zvinofanira kukodzera kurovedza muviri. Makenduru evakadzi, mhete nezvimwe zvinhu zvakapinza hazvifanirwe kupfekwa kwenguva pfupi panguva yekurovedza muviri; varovedzi vanofanira kusarudza shangu dzakapfava zvichienderana nezvinhu zvemitambo, saizi yetsoka, uye kukwirira kwegumbo retsoka.
Nguva yekutumira: Gumiguru-26-2022
