Simbisa Chinhu Chako Chakanakisisa Chakatsika Ihutano
Lumbar uye cervical stabilization maitiro ndeye hasha mazuva ano. Muchikamu chino, uchawana kuti nei - uye dzidza zvaunofanira kuita kuti utange nepurogiramu yako.
Chino Simba reKubva uye Neck Rehab
Makiriniki akawanda ekugara uye mahofisi ekurapa maitiro zvino anowanzopa varwere uye vane mitsipa "zvirongwa zvekusimudzira zvidzidzo."
Aya mapurogiramu, anotarisa pamasumbu emudumbu shure, mahudyu nemapfudzi, anogona kuvandudza mushure mekugadzirisa izvo zvingabatsira kuderedza marwadzo.
Simba guru rinowedzerawo kune mhando yemagetsi inoshandiswa pakudzivirira kusangana kwemashure kunogona kuitika kana uchiita mabasa epamba, mitambo kana kutamba.
Batsiro remasimba makuru rinoshandura mukununurwa kunorwadza, anodaro Susan Eaton, mudzidzisi wega yoga uye mukuru wemapoka ekurapa paSanta Francis Memorial Hospital muSan Francisco. "Maitiro akanaka maitiro anokurudzira kurongeka kwemafupa nemapapiro emusana, uye kubvumira mitsipa kuti irambe yakakura."
Chii chinonzi "The Core"?
Dr. Andre Panagos, mishonga yemitambo uye nyanzvi yemupfupa muNew York Presbyterian Hospital, anorondedzera nhengo yemuviri seganda rakamanikidzika rinokwanisa kutsigira zvakakura zvekushingaira - zvakanyanya kudarika mushure mushure.
Panagos anotaura kuti kana zvose kunze kwemapfupa emutsana zvakabviswa, uye mapaundi makumi maviri chete akaiswa pamusoro, ruvara rweganda ruchaputika uye rukaputsika. Misumbu inopoteredza ganda iri rakamanikidzwa inopa humwe hutsigiro hwemuviri wepanyama kupfuura iyo yakagadzirwa nemutsara, anotaura.
Mimba ndeyekukosha kwemisungo, asi iyo iri mumapapiro uye kumashure kunotamba basa rinokosha zvakare.
Mhando dzeCore Strengthening Programs
Kusimbiswa kwemashoko kunokupa simba, kushanduka mutumbi misumbu inotsigira zvakanyatsoenderana nemapfupa. Dzidzira zvirongwa zvemukati chinangwa mishonga iri pedyo zvikuru nemusana wacho, pamwe chete neaya ari pamapapiro.
Mazuva ano misimboti yekusimbisa inogona kuwanikwa mumhando dzakawanda uye inogona kudanwa nemazita akasiyana-siyana anosanganisira: Pilates, lumbar stabilization, kugadziriswa kwechibereki, kubatsirwa kwepfungwa uye zvitunha. Mhando yemapurogiramu anobva kunechiremba-anorayirwa (kugadziriswa zvirongwa) kumisangano yega yega yekudzidzira uye kudzidzira muviri (Pilates, yoga uye maitiro epamuviri) nezvimwe.
Dzidza kuti ungafambisa sei zvirongwa zvako zvekubasa kubva nyore kuenda kune zvinetso: Fambira mberi Bhuku Rako Rokudzidzisa
Makirasi uye Kushanda Kwekusimbiswa Kwakawanda
Kunze kwekliniki yekupedzisira, chirongwa chekusimbisa chekutanga chinogona kutora nzira yakawanda yekukura kwepamuviri, kana inogona kushandisa nzira dzakanyatsogadziriswa-pfungwa dzomuviri dzinoshandisa kufema, kuziva muviri, nekugadzirisa kwakakwana pamwe nebasa remuviri.
Kutsvaga purogiramu uye mudzidzisi akakodzera kumwero wako wekugona uye nekuda kwekukuvara kwako kana mamiriro ezvinhu zvakakosha. Heano mamwe mazano:
- Bvunzurudzai murayiridzi pamusoro pekudzidziswa, ruzivo uye unyanzvi hushanda nekurwadziwa kwemutsipa uye nemutsipa, uye unyanzvi hwekutaurirana (kusanganisira unyanzvi hwakanaka hwokuteerera).
- Kuti urege kukuvadza kukuvara kana chirwere, edza kutsvaga mudzidzisi anogona kuziva kana zvakakodzera kuti iwe uone chiremba kana chiremba, uye achida kukutaura iwe.
Usati Watanga Chirongwa Chekusimbisa Core
Kune dzakawanda zvirongwa zvekusimbisa zvakanyanya kubva pane zvingasarudzwa, asi zvakaitwa zvakanaka, rudzi rumwe rwunofanira kuronga kuvaka uye kukudziridza kutendeseka kwemuviri.
Kuti ushande masimba emitambo, iwe unofanira kutanga uchisvika kwavari, uye izvo zvinowanzouya nenzira yesumo uye / kana kugadzirira. Mudzidzisi akanaka kana mushandi achapa izvi kune vanotanga (pamwe chete nezviyeuchidzo, sezvaunofambira mberi).
Mirayiridzo uye basa rokugadzirira zvinogona kusanganisira maitiro ekufema uye ruzivo pamusoro pekuisa nhengo dzomuviri dzakadai semakumbo ako, mapepa nemapfudzi - zvose zvakagadzirira kukubatsira kuti uwane uye kuita kuti muviri wako wakadzika mudumbu , uye kuti ushande zvakanaka. Iwe haufaniri kunge uchifanira kushanda kuburikidza nemarwadzo kuti uve nemigumisiro yakaisvonaka nekukwanisa kusimbisa zvirongwa.
Zvichienderana: Kufuridza uye Kuedza Kudzidzira - Maitiro Avanoita Pamwe Chete
Ngwarira nezveKupwanya
Panagos anonyevera pamusoro pekuita ab crunches: "Paunenge uchinge uchinge uchingobata iwe unongoshanda chete mundiro imwe chete asi mutsara nemisungo yadzo ndeyechitatu-iyo inofamba-famba-famba-kwese. ab crunches, anogona chaizvo kubatsira. "
Chirwere Chinosimbisa Kuita Kudzidzisa - Nhepfenyuro Yokutanga
Kana uchinge uine ruzivo rwekuti iwe unogona sei kubvisa yakadzika yako yakadzika, edza zvishoma zvidzidzo zvinoshandiswa izvo zvinoshanda zvese zvinosungira misi. Izvi zvinotanga nzira yekudzikisa kugadzikana kweguru. Mienzaniso inosanganisira kudimbura , uye zvishoma zvishoma sega yoga-yakaita seyakadai sedhigiriro rinotsigirwa uye musipinha twist , kana zvakakodzera mamiriro ako.
Zvimwe
Chirwere Chekusimbisa Kuedza Kuita - Kusimbisa uye Kusimba Kwakasimba
Sezvaunofambira mberi, nyanzvi yako yeyanyanzvi kana murayiridzi achakupa simba uye / kana mhanje kufamba kunoita kuti trunk iende. Ichava basa rako kuchengeta chitunha chako chichiripo, uchichiita. Izvi ndizvo zvinodzidzisa ab , kumashure nemamwe mushure mushure mekugadzirisa musana.
Mushure mokunge maziva ruzivo rwechirwere chinenge chichiripo, iwe unogona kuzvidzivirira pachako nekupfuurira nekuita zvidzidzo zviri pamusoro pezvidimbu zvezvigadzirwa zvakadai semabhora akakodzera kana kuputika. Izvi zvinoratidzirwa sechisimba chekusimudzira.
Nokugadzikana uye kushandiswa kwakasimba kwekudzikama, iwe haungangosviki iwe pachako neine simba rakasimba, asi huri nani huri nani nekubatana, pamwe chete.
Chirongwa Chinokosha Chakusimbisa Purogiramu Kwauri
Purogiramu yakakosha yekusimbisa yakakosha ndiyo imwe yakasarudzika kuti ienderane nemararamiro ako uye inoshanda zvakanaka nehuhu hwako. Pane kuedza kugogodza 10 kana kupfuura vamwe vanouraya kamwe chete kana kaviri mune tariro yekuwana nheyo yakasimba, zviri nani kushanda nachiremba wako, chiremba, mudzidzisi kana mudzidzisi kuti aite chirongwa chaunogona uye chichaita zuva rega rega.
Maererano neEaton, kuumba chirongwa chekusimbisa chekuita hakusi nyore sekutevera maitiro mashomanana kubva mubhuku kana webhusaiti. "Haisi basa rose rakakosha kumunhu wose," anodaro. "Vanhu vane zvinetso kumashure kana mumutsipa vasina kumbobvira vashandisa vachada chirongwa chakasiyana kwazvo kubva kune vavatambi vane kukuvara vachitarisa kuti vadzoke mumutambo."