Anenge munhu wose anonzwa kurwadziwa kwakanyanya kwepanguva nenguva. Maererano neMayo Clinic, kurwadziwa kwakanyanya kwepashure ndeimwe yezvikonzero zvinowanzoita vanhu kupa basa risipo. Ndicho chimwe chezvikonzero zvakakosha zvekushanyira chiremba.
Pane zvikonzero zvakawanda zvekutambudzika kwepamusoro, asi dzimwe dzinyanya kutaurwa dzinosanganisira kusava nekugadzikana, kuwedzerwa kugara, kusagadzirisa nzira dzisina kukodzera, njodzi, uye kushungurudzika kunononoka uye kupera.
Mishonga nemisungo yepashure kumashure inotsigira mutsipa uye inobvumira kufamba kwakasimba, kwakasimba panguva yebasa. Kana mishonga iyi isina simba, yakapfupika kana yakaneta, kufamba kupi zvayo kunokonzera kukuvadza.
Kutambudzika kwakadzika shure kunogona kudziviswa kuburikidza nekushandisa muviri wakanaka ma mechanics, kunatsiridza kugadzikana, kusimuka nekufamba nguva dzose, nekuita zvimwe zvemashure kumashure uye zvakanyanya kusimbisa maitiro. Kurapa kwepanyama uye kurapwa kwekuchengetedza kumusha ndiyo nzira inonyanya kubudirira yekutarisana nezvikamu zvinoshanda zvekutambudzika shure.
Kudzorera Kurapa Kunorwa Maitiro
Nzira yakanakisisa yekudzivirira marwadzo ekudzokera shure ndeyekugadzira mararamiro anhutano anochengetedza musana uye hutundu hwemitsipa hwakasimba uye hunochinja. Heano mazano mashomanana kuti uzvidzivirire kubva pakurwadziwa kwepamusoro.
Tungamira Zvimwe
Kunyanyisa kugara kunogona kukuvadza utano hwako, saka simuka uende kwemaminetsi mashomanana awa imwe neimwe. Maererano nekutsvakurudza kwakawanda, kugara kwenguva yakareba zvinokonzera kuti mitezo yemuviri wepasi ivhare, iyo inokanganisa utano hwehutano, kusanganisira kuderera kwemaitiro emagetsi, huwandu hwehutachiwana hwehushuga, hutano hwakanyanya, uye hutachiona hwehutano.
Saka, simuka uite zvishoma squats mashoma kana kufamba-famba kwemaminitsi mashoma awa imwe neimwe.
Ramba Wakagadzikana
Kubva kumashure kutambanudza maitiro kunobatsira kuchengetedza maitiro akanaka, miviri, uye kushanduka. Zvakakosha kuyeuka kuti chinangwa chekutambanudza ndechekudziridza uye kuchengetedza mararamiro akakodzera ekufambisa kumativi akasiyana-siyana.
Nezvepamusoro pemasana, vatambi vanowanzodikanwa kuti vave nehupenyu hwakanaka uye vanofamba mumutsara we thoracic (kumusoro kwekumusoro), asi lumbar spine inopa nheyo yakasimba yekutsigirwa uye yakagadzikana.
Kunyange zvazvo kutarisa chero kupi zvako kunogona kunzwa kwakanaka mushure mokunge urovedza muviri kana kuti pashure pokunge wakagara nguva yakareba, zvikomborero chaizvo zvekunyatsorongedza tsika ndeyokuti inogona kubatsira kuchengetedza mararamiro akakodzera ekufambisa kune dzimwe nhengo dzakasiyana. Zvinotonyanya kubatsira kana kutambanudza uye kusunungura misungo yakaoma inofambidzana nekusimbisa nekusimudzira vasina simba, sezvakatsanangurwa munyaya inotevera, glute kushandiswa.
Get Your Glutes Firing
Kana ukagara kwenguva yakareba, unogona kupedzisira uine simba risina simba, hamstrings yakasimba, uye yakasimba hip flexors. Izvozvo zvakasiyana-siyana zvisingaenzaniswi ndeimwe chikonzero vamwe vanhu vanova nekurwadziwa kunorwadza shure. Mukuwedzera pakusimuka zvakanyanya kuti ushandise musimba wemuviri wepasi, kuita chimwe chimiro chekushanda chinonzi glute chichabatsira kubvisa shure kwako kubvisa zvakanaka uye kuderedza zvimwe zvekusanzwisiswa kunokonzerwa nekugara kwenguva refu. Ichowo chiito chikuru chevatambi kuti vashandise mukati mokudziya kuitira kuti masimba ane simba mumuviri anogona kupisa zvakanaka panguva yekurovedza muviri.
Simbisa Mushure Wako neCore
Kuita mushure mutsva uye nheyo yekusimbisa urongwa huchakubatsira iwe kuchengeta muviri wakasimba ma mechanics nekusimbisa maitiro emumwoyo anopa rubatsiro nekusimbiswa kumucheto.
Zvimwe zvezvinobatsira uye zvinowanzoregererwa kumashure zvakasimba zvinosanganisira bhiriji yekuvhima, kushandiswa kwekuwedzera kwekudzidzira, uye ruoko uye gumbo rekuwedzera kushandiswa.
Shandisai Muchinjikwa Abdominis (TVA)
Iyo inonzi transversal abdominis (TVA) musungo ndiyo yakadzika mumasumbu emimba uye chimwe chezvinhu zvakakosha kugadzikana kwemisungo ye-lumbar spine. IAVV isina simba inowanzobatana nekurwadziwa kwepashure, asi rimwe rinoshandisa muviri rinogona kubatsira kusimbisa musero uyu.
Vakai Simba Rakazara
Kune humwe uchapupu hwokuti kuvaka simba rose nechiyero chekurevedza kurovedza muviri kunogona kubatsira kuderedza marwadzo kumashure.
Chimwe chidzidzo chakabudiswa mu Journal of Strength uye Conditioning chakashuma kuti simba rekudzidzisa rakanyanyobatsira zvikuru pakuderedza kurwadziwa kunorwadza kwepamusoro nekuvandudza kushanda kwechiremba kupfuura kuita mune chirongwa chekuita maitiro aerobic. Purogiramu yekudzidza yakashandisa kudzivirira maitiro.
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