Kune marudzi akawanda ekukuvara kwemitambo, uye kukuvara kwemitambo kune zvikamu zvakasiyana zvemuviri wemunhu zvakasiyana pamutambo wega wega.Kazhinji, vatambi vanowanzova nekukuvadzwa kudiki, kukuvara kusingaperi, uye kukuvara kwakanyanya uye kwakanyanya.Pakati pekukuvara kuduku kusingagumi, zvimwe zvinokonzerwa nekuisa mukudzidzira kusati kwapera kupora mushure mekukuvadzwa kwakanyanya, uye zvimwe zvinokonzerwa nekusarongeka kwemaitiro asina kukodzera uye mutoro wakawandisa wemunharaunda.Mukusimba kwakawanda, kuitika kwekukuvara kwemitambo yevatambi kwakafanana neyevatambi, asi kunewo misiyano mikuru.Kune vakakuvara zvakanyanya uye vashoma kukuvara kwekutambudzika.Pamberi pemhando dzakawanda dzekukuvara kwemitambo, chero bedzi mitemo yekudzivirira inotevera ichiteverwa, kuitika kwekukuvara kwemitambo kunogona kudziviswa kana kuderedzwa:
(1) Tevedzera misimboti yakarongeka uye nhanho-nhanho-nhanho kurovedza muviri.Vatambi vevanhurume nevanhukadzi, mazera nemitambo yakasiyana vanofanira kurapwa zvakasiyana zvisinei nekuti vakakuvara here kana kuti kwete.Kana vakapihwa chiyero chakafanana chekurovedza muviri uye kusimba uye kudzidza mafambiro ekuoma kwakafanana, vatambi vane hutano husina kunaka vachakuvadzwa.Dzivisa "one-on-one" nzira dzekudzidzisa muzvikamu zvekudzidzisa.
(2) Nangidzira ngwariro pakurovedza muviri.Kutambanudza maekisesaizi kwakagadzirirwa kutambanudza tsandanyama uye zvinyoro zvinyoro zvisati zvaitika, panguva uye mushure mekuita maekisesaizi, kuitira kuti mhasuru dzakatambanudzwa kana matishu akapfava anogona kunyatsozorora.Izvi zvinobatsira kuti tsandanyama idzoke kubva kuneta, inodzivirira kuomarara kwetsandanyama, inochengetedza tsandanyama, uye inodzivirira kuoma uye deformation yemaitiro ekurovedza muviri.Kutambanudzira kurovedza muviri mukugadzirira chiitiko ndechekudzikisa mukati memukati viscosity yemhasuru uye zvinyoro zvinyoro, kuwedzera elasticity, kuwedzera tembiricha yemhasuru, uye kudzivirira kuomarara kwemhasuru panguva yekurovedza muviri.Active kutambanudza kudzidziswa kunonyanya kushandiswa;iyo yekutambanudza kurovedza mushure mekudzidziswa ndeyekuzorora.Mimhasuru yakaoma uye yakaneta inogona kukurumidzira kubuda kwemametabolites mukati memhasuru, kuderedza kurwadza kwetsandanyama, uye kudzoreredza kusimba kwemuviri nekukurumidza.Passive stretching inonyanya kushandiswa.
(3) Simbisa dziviriro uye rubatsiro mumitambo.Kuti udzivise kukuvara kunogona kuitika, zviri nani kugona nzira dzakasiyana dzekuzvidzivirira, sekudonha kana kudonha kubva pakakwirira, unofanirwa kuchengeta makumbo ako pamwe chete uye kudzivirirana kuti udzivise ibvi uye.anklekukuvara.Dzidza kwakasiyana-siyana kutenderedza mafambiro ekumisikidza kukanganisa nepasi;kushandiswa kwakarurama kwemabhandi akasiyana-siyana ekutsigira, nezvimwewo.
(4) Kusimbisa kudzidziswa kwenhengo dzisina njodzi uye nhengo dzisina kusimba uye kuvandudza basa radzo inzira yakanaka yekudzivirirakukuvara kwemitambo.Semuenzaniso, kuitira kudzivirira kukuvara kwechiuno, kudzidziswa kwepsoas uye misumbu yemimba kunofanira kusimbiswa, simba repsoas uye misumbu yemimba inofanira kuvandudzwa, uye kuwirirana kwavo uye kuenzanisa kunopesana kunofanira kuvandudzwa.
(5) Ngwarira kudzidziswa kwemapoka madiki emhasuru.Misumbu yemuviri wemunhu yakakamurwa kuita mapoka makuru uye madiki emhasuru, uye mapoka madiki emhasuru anowanzo kuita basa rekugadzirisa majoini.Maekisesaizi emasimba akawanda anowanzo tarisa pamapoka makuru emhasuru asi uchiregeredza mapoka madiki emhasuru, zvichikonzera kusaenzana kwesimba remhasuru uye kuwedzera mukana wekukuvara panguva yekurovedza muviri.Maekisesaizi emapoka madiki emhasuru anonyanya kushandisa madumbbells madiki kana kukweva kwerabha zvine huremu hudiki, uye hunoremamuviri wepamusoromaekisesaizi anowanzokuvadza uye asingabatsiri.Pamusoro pezvo, kurovedza kwemapoka madiki emhasuru kunofanirwa kusanganiswa nekufamba munzira dzakawanda, uye mafambiro anofanirwa kuve akajeka uye akarurama.
(6)Cherechedza kugadzikana kwemuviri wepakati.Kugadzikana kwepakati kunoreva kusimba uye kugadzikana kwechiuno uye trunk.Simba repakati uye kugadzikana kwakakosha pakuita kwakasiyana kwakaoma mota mafambiro.Nekudaro, iyo yechinyakare yepakati kudzidziswa kunonyanya kuitiswa pane yakagadziriswa ndege, senge yakajairika tsika yekugara-ups, nezvimwewo, basa racho harina kusimba.Central simba maekisesaizi anofanira kusanganisira zvose abdominal flexion uye kutenderera.
(7) Simbisa kuzvitarisira uye gadzira dzimwe nzira dzakakosha dzekuzvitarisira maererano nemaitiro emitambo.Semuenzaniso, kune zvinhu zvinowanzoitika kune patella strain, imwe-gumbo hafu yehafu squat test inogona kuitwa, kunyange kana kune marwadzo emabvi kana kushaya simba kwemabvi, kunyange kana zvakanaka;kune zvinhu zvinowanzoitika ku rotator cuff kukuvara, bvunzo yepfudzi arch inofanirwa kuitwa nguva nenguva (apo bendekete rinosimudzwa 170 madhigirii, ipapo Kumanikidza kumashure kuwedzera), kurwadziwa kwakanaka.Vaya vanowanzoita kuneta kuputsika kwetibia uye fibula uye flexor tendon tenosynovitis vanofanira kazhinji kuita "toe push-on test", uye avo vane marwadzo munzvimbo yakakuvadzwa vane hutano hwakanaka.
(8) Gadzira nzvimbo yakachengeteka yekurovedza muviri: midziyo yemitambo, midziyo, nzvimbo, nezvimwe zvinofanirwa kunyatsotariswa usati waita maekisesaizi.Semuenzaniso, kana uchitora chikamu mukuita tenisi, huremu hweraketi, ukobvu hwemubato, uye elasticity yetambo yeraketi inofanira kunge yakakodzera kurovedza muviri.Mitsipa yevakadzi, mhete nezvimwe zvinhu zvinopinza hazvifaniri kupfekwa kwenguva pfupi panguva yekurovedza muviri;maekisesaizi anofanirwa kusarudza peya yeshangu elastic zvichienderana nezvinhu zvemitambo, saizi yetsoka, uye kureba kwearch yetsoka.
Nguva yekutumira: Oct-26-2022
