Back and Spinal Fitness ku PUSH monga Rx amatsogolera gawoli ndi cholinga cha laser pakuthandizira mapulogalamu athu amasewera achinyamata. The PUSH-monga-Rx System ndi pulogalamu yamasewera okhudzana ndi masewera omwe adapangidwa ndi mphunzitsi wolimbikira komanso dotolo wazachipatala yemwe ali ndi zaka 40 akugwira ntchito ndi othamanga kwambiri.
Purogalamuyi ndi kafukufuku wosiyanasiyana wa mphamvu yogwira ntchito, zimango za thupi, komanso kusuntha kopitilira muyeso pachimake. Chithunzi chodziwika bwino cha kuchuluka kwa mphamvu za thupi chimatuluka kupyolera mu kufufuza kosalekeza ndi mwatsatanetsatane kwa othamanga omwe akuyenda komanso pansi pa katundu wopanikizika omwe amayang'aniridwa mwachindunji.
Zotsatira zikuwonetsa kuwongolera bwino, kuthamanga, kuchepa kwa nthawi yochitira zinthu ndi makina a postural-torque. PUSH-monga-Rx imapereka zowongolera mwapadera zamasewera athu kwa othamanga athu mosasamala zaka.
Musanayambe pulogalamu yolimbitsa thupi, ndikofunikira kudziwitsa wophunzitsa za mbiri yakale yachipatala ndikupeza chivomerezo chofunikira kuchokera kwa dokotala woyamba. (Harvard Health Publishing. Harvard Medical School. 2012) Akatswiri olimbitsa thupi nthawi zambiri amagwiritsa ntchito chida chimodzi kapena zingapo zowunikira kuti adziwe momwe munthu alili wathanzi.
Izi zingaphatikizepo kupeza miyeso yofunikira monga kutalika ndi kulemera kwake, kupumula kugunda kwa mtima/RHR, ndi kupuma kwa kuthamanga kwa magazi/RBP. Ophunzitsa ambiri agwiritsanso ntchito mafunso okonzekera kuchita masewera olimbitsa thupi/PAR-Q okhala ndi mafunso okhudza thanzi labwino. (National Academy of Sports Medicine. 2020) Pakati pa mafunso, anthu angathe kufunsidwa za mankhwala omwe amwedwa, vuto lililonse la chizungulire kapena kupweteka, kapena matenda omwe angasokoneze luso lawo lochita masewera olimbitsa thupi.
Kupanga Thupi
Maonekedwe a thupi amafotokoza kulemera kwa thupi lonse, kuphatikizapo minofu, mafupa, ndi mafuta. Njira zodziwika kwambiri zoyezera kuchuluka kwa thupi ndi izi:
Bioelectrical Impedance Analysis - BIA
Panthawi ya BIA, ma siginecha amagetsi amatumizidwa kuchokera ku maelekitirodi kudutsa kumapazi kupita pamimba kuti ayerekeze mawonekedwe a thupi. (Doylestown Health. 2024)
Miyezo iyi imagwiritsa ntchito ma calipers kuyerekeza kuchuluka kwamafuta amthupi pakhungu.
Cardiovascular Endurance
Kuyeza kupirira kwa mtima, komwe kumadziwikanso kuti kuyesa kupsinjika, kumayesa momwe mtima ndi mapapo amagwirira ntchito kuti apereke mpweya ndi mphamvu m'thupi panthawi yochita masewera olimbitsa thupi. (UC Davis Health, 2024) Mayeso atatu omwe amagwiritsidwa ntchito kwambiri ndi awa:
Mayeso Othamanga a mphindi 12
Mayesero othamanga a mphindi khumi ndi ziwiri amachitidwa pa treadmill, ndipo mtima wa munthu asanachite masewera olimbitsa thupi ndi kupuma kwake zimayerekezedwa ndi pambuyo pochita masewera olimbitsa thupi komanso kupuma.
Limbikitsani Kupanikizika
Kuyesa kupsinjika kolimbitsa thupi kumachitidwa pa treadmill kapena njinga yokhazikika.
Kumaphatikizapo kugwiritsa ntchito makina ounikira mtima ndi makapu a kuthamanga kwa magazi kuti athe kuyeza zizindikiro zofunika panthawi yolimbitsa thupi.
Kuyesa kwa VO2 Max
Amachitidwa pa treadmill kapena njinga yoyima.
Kuyesa kwa V02 max kumagwiritsa ntchito chipangizo chopumira kuti athe kuyeza kuchuluka kwa mpweya womwe umamwa panthawi yochita masewera olimbitsa thupi (UC Davis Health, 2024)
Ophunzitsa ena amaphatikiza masewero olimbitsa thupi monga sit-ups kapena push-ups kuti ayese kuyankha ku zochitika zinazake.
Kuyeza kupirira kwa minofu kumayesa kutalika kwa nthawi yomwe gulu la minofu lingagwirizane ndi kumasula lisanatope. Kuyeza mphamvu kumayesa kuchuluka kwa mphamvu zomwe gulu la minofu lingathe kuchita. (American Council on Exercise, Jiminez C., 2018) Zolimbitsa thupi zomwe zimagwiritsidwa ntchito ndi izi:
Mayeso okankhira mmwamba.
Kuyesa kwamphamvu ndi kukhazikika kwapakati.
Nthawi zina, mphunzitsi amagwiritsa ntchito metronome kuyeza kutalika kwa nthawi yomwe munthuyo angagwirizane ndi nyimboyo. Zotsatirazo zimafaniziridwa ndi anthu a msinkhu wofanana ndi kugonana kuti akhazikitse mlingo woyambira. Mayesero amphamvu ndi opirira ndi ofunika chifukwa amathandiza ophunzitsa malo omwe magulu a minofu ndi amphamvu, osatetezeka, ndipo amafunikira chidwi. (Heyward, VH, Gibson, AL 2014).
kusinthasintha
Kuyeza kusinthasintha kwa ziwalo n'kofunika kwambiri kuti mudziwe ngati anthu ali ndi vuto la postural, kusakhazikika kwa phazi, kapena zolepheretsa kuyenda. (Pate R, Oria M, Pillsbury L, 2012)
Kusinthasintha kwa Mapewa
Kuyeza kusinthasintha kwa mapewa kumayesa kusinthasintha ndi kuyenda kwa mapewa.
Amachitidwa pogwiritsa ntchito dzanja limodzi kuti afikire kumbuyo kwa khosi, pakati pa mapewa, ndi dzanja lina kuti afike kumbuyo kumbuyo, kumapewa, kuti ayese kutalika kwa manja. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Pate R, Oria M, Pillsbury L, (Eds). (2012). Njira zolimbitsa thupi zokhudzana ndi thanzi la achinyamata: kusinthasintha. Mu R. Pate, M. Oria, & L. Pillsbury (Eds.), Miyeso Yolimbitsa Thupi ndi Zotsatira Zaumoyo mu Achinyamata. doi.org/10.17226/13483
Mpira wolimbitsa thupi, mpira wokhazikika, kapena mpira waku Swiss ndi zida zolimbitsa thupi zomwe zimagwiritsidwa ntchito m'malo ochitira masewera olimbitsa thupi, ma Pilates ndi ma studio a yoga, ndi makalasi a HIIT. (Bungwe la American Council on Exercise. 2014) Imatenthedwa ndi mpweya kuti iwonjezere kulimbitsa thupi kwa thupi kapena kukonza kaimidwe ndi kukhazikika. Itha kugwiritsidwanso ntchito ngati mpando. Amawonjezera vuto lokhazikika pamasewera aliwonse (Bungwe la American Council on Exercise, ND) Kupeza kukula koyenera kwa mpira ndi kulimba kwa thupi lanu ndi cholinga chanu kudzatsimikizira kulimbitsa thupi koyenera.
kukula
Kukula kwa mpira kuyenera kukhala kolingana ndi kutalika kwa munthu.
Anthu ayenera kukhala pa mpira ndi miyendo yawo pamtunda wa digirii 90 kapena kupitirira pang'ono, koma osachepera.
Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Kulimbitsa Minofu Pakati pa Supine, Prone, ndi Side Position Zochita Zolimbitsa Thupi Ndi popanda Mpira wa Swiss. Umoyo wamasewera, 8 (4), 372-379. doi.org/10.1177/1941738116653931
Ngati sangathe kusunga chiwerengero cha zisanu, anthu akhoza kufupikitsa chiwerengero kapena kuchepetsa liwiro la kuyenda. Anthu omwe ali ndi mawonekedwe abwino akhoza kuwonjezera chiwerengerocho. Poyamba, kupuma kwa diaphragmatic sikungabwere mwachibadwa, koma kumangochitika mwachizolowezi. Imani ndikuyika manja pamutu ngati mukulephera kupuma poyenda. Pumirani mkati ndi kunja mozama komanso mofanana mpaka kupuma kuyambiranso.
Kutsegula Ubwino
Zothandizira
Teng, HC, Yeh, ML, & Wang, MH (2018). Kuyenda ndi kupuma kolamulirika kumathandizira kulolerana kochita masewera olimbitsa thupi, nkhawa, komanso moyo wabwino mwa odwala omwe ali ndi vuto la mtima: kuyesedwa kosasinthika. Journal ya ku Europe ya unamwino wamtima, 17 (8), 717-727. doi.org/10.1177/1474515118778453
Mapapo anu ndi masewera olimbitsa thupi. (2016). Kupuma (Sheffield, England), 12 (1), 97-100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Kupezeka kwa kutopa kwapakati pa minofu panthawi yochita masewera olimbitsa thupi kwambiri komanso kuchepa kwake pakugwira ntchito: gawo la ntchito yopuma. Journal of Sports Science & Medicine, 13 (2), 244-251.
Nelson, Nicole MS, LMT. (2012). Kupuma kwa Diaphragmatic: Maziko a Core Stability. Mphamvu ndi Conditioning Journal 34(5):p 34-40, October 2012. | DOI: 10.1519/SSC.0b013e31826ddc07
Kuyenda maphunziro kungakhale ndi ubwino wambiri wathanzi, kuphatikizapo mtima wamtima ndi kupuma. (AD Murray et al., 2017)
Gofu ndi masewera omwe anthu amatha kutenga nawo gawo pa moyo uliwonse.
Water Sports
Kupalasa, kupalasa, kayaking, ndi bwato kungapereke yankho lolimba kwa anthu omwe amasangalala panja. Masewerawa amawonjezera kugunda kwa mtima, kumapangitsa kupirira kwa minofu ndi mphamvu, ndikuwotcha ma calories. (Thomas Ian Gee et al., 2016)
kusambira
Zochita zomwe zimafuna kuti minofu yam'munsi ndi yam'munsi igwire ntchito limodzi imakhala ndi masewera olimbitsa thupi. Kusambira ndi masewera olimbitsa thupi athunthu kwa aliyense amene akufunafuna malo amphamvu komanso ampikisano omwe amafunikira mphamvu ndi kupirira.
Kusambira kungakhale masewera a chaka chonse okhala ndi mipikisano yosiyanasiyana.
Maphunziro a Triathlon
Maphunziro a Triathlon ndi a othamanga amoyo wonse omwe akufuna kupititsa patsogolo kupirira ndi mphamvu ndi oyambitsa masewera olimbitsa thupi omwe amafunikira cholinga; ndi masewera omaliza olimbitsa thupi.
Kuthamanga, kupalasa njinga, ndi kusambira pamodzi kumasokoneza minofu iliyonse ndipo kumawonjezera kwambiri kulimba kwa aerobic ndi anaerobic. (Naroa Etxebarria et al., 2019)
Pali china chake pamlingo uliwonse wolimbitsa thupi, kuyambira pampikisano wampikisano wamfupi mpaka zochitika zonse za Ironman.
Basketball ndi Volleyball
Mpira wa basketball ndi volebo amapereka phindu lakuthupi pakulimbitsa thupi. Masewerawa amafunikira kuthamanga, kupindika, ndi kudumpha, komwe kumakhudza dongosolo la mtima ndi kulimbitsa minofu iliyonse. Kusewera volleyball mumchenga kumapangitsa kuti minofu igwire ntchito molimbika.
Masewera onsewa ndi oyenerera pamagulu ambiri olimbitsa thupi.
Lankhulani ndi wothandizira zaumoyo musanayambe ntchito yatsopano yolimbitsa thupi kapena kuwonjezera ntchito yatsopano ku ndondomeko yolimbitsa thupi.
Kuvulala kwa Masewera a Lumbar
Zothandizira
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Association of Cycling With All-Cause and Cardiovascular Disease Mortality Pakati pa Anthu Omwe Ali ndi Matenda a Shuga: The European Prospective Investigation into Cancer and Nutrition (EPIC) Study. JAMA mankhwala amkati, 181 (9), 1196-1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Mayanjano amitundu ina yamasewera ndi masewera olimbitsa thupi omwe ali ndi zifukwa zonse komanso kufa kwa matenda amtima: kafukufuku wamagulu 80 306 aku Britain. Magazini yaku Britain yamankhwala azamasewera, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Ubale pakati pa gofu ndi thanzi: kuwunika kokwanira. Magazini yaku Britain yamankhwala azamasewera, 51 (1), 12-19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Kufufuza Zotsatira Zazochita Zophunzitsa Mphamvu Zopalasa pa Mphamvu ndi Kupititsa patsogolo Mphamvu ndi Kupalasa Mamita 2,000. Journal of Human kinetics, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Kukonzekera ndi Kukonzekera Mpikisano ku Triathlon. Masewera (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
Khalani ndi zokhwasula-khwasula zopakidwatu ndi zolembedwa za nthawi yoti mudye.
Anthu ayenera kudya mafuta ndi mapuloteni patali kwambiri - izi zitha kuchokera kumayendedwe osakanikirana, masangweji a peanut butter, ndi chokoleti chokhala ndi mtedza.
Zakudya zopatsa mphamvu zimatha kuperekedwa ndi ma gels amasewera kapena mipiringidzo yamagetsi.
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Zotsatira za malaya a nsalu yonyezimira pamayankho akuthupi ndi amalingaliro pakuchita masewera olimbitsa thupi kutentha. Kugwiritsa ntchito ergonomics, 45 (6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Mikangano yokhudzana ndi kudya kwambiri kwa mapuloteni: zotsatira zokhutiritsa komanso thanzi la impso ndi mafupa. Kupititsa patsogolo zakudya (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716
Mfundo zazikuluzikulu zimalimbikitsa kukweza zolemera kwa magulu onse a minofu masiku awiri kapena atatu osatsatizana pa sabata.
Kusasinthasintha kumathandiza kusunga minofu.
Kuchulukitsa pafupipafupi kumawonjezera chiopsezo cha matenda.
Zomwe Iwo Ali
Kuchita masewera olimbitsa thupi kumawonjezera mphamvu ya minofu ya thupi, pamene kukhala pansi ndi kusachita zinthu kumawafooketsa. Chigawo chamagetsi ndi selo limodzi la minyewa / nyuroni yomwe imapereka mitsempha kuti isakhale ndi gulu lachigoba. Neuron imalandira zidziwitso kuchokera ku ubongo zomwe zimalimbikitsa ulusi wonse wa minofu mu gawo lamotolo kuti lipange kuyenda.
Minofu imakhala ndi mitundu yosiyanasiyana ya ulusi.
Iwo amamangiriridwa ku mafupa ndi connective minofu, amene ali wamphamvu kuposa minofu.
Mayunitsi angapo amagalimoto amamwazikana mu minofu yonse.
Kwa anthu omwe aganiza zoyamba kuchita masewera olimbitsa thupi kuti akhale olimba komanso athanzi, kuyenda ndi malo abwino kuyamba. Kodi kukonzekera ndandanda yolimbitsa thupi yoyenda kungathandize anthu kukhalabe ndi chizoloŵezi cholimbitsa thupi ndikuwongolera kupirira komanso kuthamanga mwachangu?
Kuyenda Ndondomeko Yokonzekera Zolimbitsa Thupi
Ngakhale kuyenda kulikonse kumapindulitsa thanzi, anthu akhoza kuwonjezera phindu mwa kuyenda mochuluka pa sabata kapena kuonjezera liwiro. Kuyenda mwachangu kwa mphindi 30 patsiku, mphindi 150 pa sabata, kumalimbikitsidwa ndi akatswiri azaumoyo kuti achepetse chiopsezo cha matenda amtima, sitiroko, shuga, ndi zina. (Centers for Disease Control and Prevention. 2022)
Anthu omwe ali ndi thanzi labwino ayenera kukambirana ndi dokotala asanayambe pulogalamu ina iliyonse yolimbitsa thupi.
Oyamba kumene akulimbikitsidwa kuti agwiritse ntchito kaimidwe koyenera kakuyenda ndi njira kuti apititse patsogolo mphamvu ndi kupirira.
Kutalika kwa nthawi yayitali kapena kulimba kungathandize ngati kuwonda ndi cholinga.
