Impanuro zacengewe mubanyamerika benshi kuva ishuri ryimyitozo ngororamubiri ryibanze ryashishikarije buri gihe gushyuha mbere yo gukora siporo no gukonja nyuma. Jim White, umutoza ku giti cye, ushinzwe imirire ndetse na nyiri Jim White Fitness & Jim White, avuga ko ariko mu byukuri, abantu benshi - barimo bamwe mu bakinnyi bakomeye ndetse na bamwe mu batoza ku giti cyabo - baca ibi bintu, akenshi mu rwego rwo gushaka igihe cyangwa gushaka imbaraga nyinshi mu myitozo ngororamubiri. Sitidiyo Yimirire muri Virginie Beach na Norfolk, Virginia. Agira ati: “Abantu bahuze gusa, kandi basiba ubushyuhe bagakonja.”
Ariko, abahanga bemeza ko gushyushya mbere yimyitozo ngororangingo ari ikintu cyingenzi kugirango ubone byinshi mu gihe gito cyawe muri siporo. Kirsten von Zychlin, umuvuzi w’umubiri akaba n'umutoza wa siporo hamwe n’ikigo cy’ubuvuzi cya Jameson Crane, mu kigo cy’ubuvuzi cya kaminuza ya Leta ya Ohio muri Leta ya Ohio, agira ati: “Abantu bamwe barashobora kwikuramo ntibashyuha, cyane cyane iyo bakiri bato.” Ati: "Ariko uko tugenda dusaza, imitsi yacu hamwe nizindi ngingo zoroshye zidahinduka. Ubushyuhe rero bukora ni inzira nziza yo gutegura imibiri yacu kugenda no kugabanya ibyago byo gukomeretsa. ”
1. Gumana igihe gito kandi cyoroshye.
Von Zychlin agira ati: "Ubushyuhe bukora bugomba kuba iminota 10 kugeza kuri 15 mu gihe kandi bikarangira bitarenze iminota 10 mbere yo gutangira ibikorwa byawe cyangwa imyitozo." Ati: “Tangira ibikorwa bitinze kandi utere imbere kugera ku rwego rwo hejuru, byihuta kandi biturika uko bikwiye.”
Yongeraho ko niba imyitozo yawe ari siporo, noneho “ushizemo imirimo yihariye ya siporo yerekana inzira zifata ubwonko no gukora neuromuscular. Mu yandi magambo, ikangura inzira-yibuka imitsi wateje imbere ukora siporo yawe. ”
Kurugero, niba ukora imyitozo yo koga, tangira ukoresheje ibintu bike byoroshye bya tekinike yo gukora imyitozo cyangwa koga gahoro gahoro kugirango ushyushye imitsi kandi witegure kumurongo wingenzi.
Niba ugiye kwiruka, tangira ugenda kandi wongere buhoro buhoro umuvuduko wo gushyushya amaguru kandi uzamure buhoro buhoro umutima wawe. Niba ukina basketball hamwe nabagenzi bamwe, koresha imyitozo ya dribbling yoroheje kugirango amaraso yawe agende mbere yumukino.
2. Kora imbaraga - ntabwo zihamye - kurambura.
Niba winjiye muri siporo ya White, birashoboka ko wabona byibuze abantu bake bagenda bazamuye amaboko nka Frankenstein. Ibyo biterwa nuko barimo gukora ubushyuhe bukwiye bwitwa "Frankenstein," aho bakubita amaguru hejuru kugirango bahure amaboko mugihe bagenda. Arasaba kandi gutera imigeri, uruziga rwamaboko nizindi ngendo zirambura imitsi. Ibyo ushaka kwirinda mbere yo gukora siporo: static hamstring cyangwa izindi ndende iyo imitsi yawe ikonje.
Moran avuga ko ubushakashatsi bwerekana ko ingendo nk'izo zishobora kugabanya imbaraga zawe mu myitozo ubwayo.
Torres yemera ko kurambura imbaraga - cyangwa kurambura gushingiye - mbere yo gukora imyitozo niyo nzira yo kugenda, "ariko kurambura guhagarara bigomba guhora bibitswe nyuma yimyitozo yawe. Kurambura guhagarara mbere yimyitozo ngororamubiri iyo umubiri ukonje mubyukuri byongera amahirwe yo gukomeretsa, "kandi" byaragaragaye ko bigabanya imbaraga nimbaraga ziva mumitsi. "
Kurambura bihamye nibyo abantu benshi batekereza nkinzira yambere yo kurambura. Ibintu nko kunama kugirango ukore ku mano no gufata uwo mwanya amasegonda 30 cyangwa gukurura ukuboko hejuru yigituza uko ubishoboye kandi ugafata uwo mwanya kumasegonda 30 kugirango urambure triceps ni ingero zo kurambura guhagarara. Ubu buryo bwo kurambura bufite umwanya wabwo kandi bushobora kongera guhinduka iyo bikozwe neza, ariko ntabwo ari amahitamo meza yo gutangira imyitozo, abahanga bavuga ko, kuko gufata imitsi ihagaze ku mitsi ikonje bishobora kongera ibyago byo gukomeretsa.
Nkuko von Zychlin abivuga, nibyiza kubika static irambuye nyuma yimyitozo iyo imitsi yawe ishyushye. Igihe icyo ari cyo cyose ukora kurambura bihamye, von Zychlin yongeraho ko ugomba, "menya neza ko utera ubushyuhe mu mubiri mbere yo kurambura."
Urashobora kubikora kuri:
Gufata urugendo rugufi.
Kurangiza ubushyuhe bukora.
Gukora udusimba dusimbuka.
3. Kora imyitozo yihariye.
Torres agira ati: "Ubushyuhe mbere yo gukora imyitozo bugomba gukurura ingendo zisa cyane n'imyitozo nyirizina." Kurugero, "niba imyitozo yibanze kumaguru kandi izaba ifite squats nyinshi, ntabwo naba umukiriya wanjye arambuye hamstrings cyangwa kwad. Ubushyuhe bwaba ari squats. Twabikora ku mbaraga nkeya cyangwa aho zigenda kuruta imyitozo nyirizina isaba. ”
Impamvu iri inyuma yubu buryo bwo gushyuha ni uko "gukora ingendo nyayo bituma ingingo zawe zishyuha n'amaraso mumitsi yawe. Mugihe ukora ibi uba usanzwe utuma imitsi yawe nuduce byoroha "hamwe ningendo zihariye uzaba ukora mugice kinini cyimyitozo.
Mu kimenyetso kimwe, Moran avuga ko niba witegura umutima, gerageza kongera umwuka wawe n'umutima wawe buhoro buhoro kugirango wirinde umunaniro hakiri kare mu myitozo ubwayo. Kujya kuri zeru ukagera kuri 100 byaba ari nko gusimbuka kuryama mugitondo uticaye, ukuraho ubwibone kandi urambuye mbere. Agira ati: "Irimo gutegura umubiri wacu kujya mu kindi gikorwa."
Niba urimo kwitegura imyitozo yo guterura ibiremereye, kurundi ruhande, ni ngombwa cyane kwitoza ingendo zawe nta buremere cyangwa uburemere bworoshye kugirango ugerageze gutwara uburyo ingingo zawe zikora uwo munsi kandi ukitoza aho ugenda. Muyandi magambo, ntushaka kwiga ufite kink mu ivi cyangwa imyifatire yawe ntigihagaze mugihe ufite ibiro 100 kumugongo. Moran agira ati: “Niba hari ikintu kibabaje, ntukore utabanje kugisha inama umuganga wawe.”
Ikipe ya siporo cyangwa indi myitozo ngororamubiri, hagati aho, yiha ubushyuhe nkimyitozo yihuta kugirango ukoreshe sisitemu ya neuromuscular kandi ugerageze kwihuta kwuwo munsi.
Mbere y'imyitozo yo gusiganwa ku magare, nk'urugero, Winsberg akunda gukora “ingazi” - ubanza kubaka hanyuma ukagabanya imyigaragambyo, hanyuma kwihuta no gutinda hanyuma amaherezo ukiyongera no kugabanya imbaraga na cadence. Agira ati: "Njye mbona ari ikimenyetso cyiza rwose cy'umunaniro." Ati: "Niba nta kwihuta ahari, birashoboka ko atari umunsi wo gukora imyitozo ikomeye."
4. Himura mubice bitatu.
Usibye gukora imyitozo yihariye yo gukora imyitozo izagutegurira igikorwa runaka, von Zychlin avuga ko ari ngombwa no gushyira ingendo mu ndege nyinshi. “Ntukore imyitozo gusa imbere yawe. Genda kandi usubire inyuma, hanyuma ushiremo uburyo bwo kuzenguruka nkuko bikenewe. ”
Yongeraho ko imbaho cyangwa indi myitozo ngororamubiri ibereye ari “ahantu heza ho gutangirira ubushyuhe bwawe,” kuko ibyo bikora kandi bikangura umubiri wose. Arasaba noneho kwimukira mumyitozo ngororamubiri irambuye nka:
Ibihaha.
Ibihaha byo ku ruhande.
Kwimura hamstring.
Shin ifata.
Urashobora noneho kwimuka muburyo bwihuse nka:
Amavi maremare.
Butt-kickers.
Guhindura uruhande.
Von Zychlin agira ati: “Niba udashoboye gukora ibintu byihuta, ntucike intege. Ati: “Urashobora kubona ubushyuhe bukwiye nta bikorwa by’ingaruka.”
5. Tegura ibitekerezo byawe.
Niba ntakindi, gushyushya mumutwe nibyiza kumyitozo yawe izaza kumubiri. Ubushakashatsi bwinshi bwimitekerereze ya siporo yerekana ko kwiyumvisha uburyo uzatsinda mu rukiko cyangwa mu kibuga bishobora kuzamura imikorere.
Winsberg, akaba n'umuyobozi mukuru w’ubuvuzi wa Brightside, serivisi y’ubuvuzi bwo mu mutwe, agira ati: “Ni byiza gusobanukirwa intego z’imyitozo yawe mbere yo kuyijyamo.” Arasaba gutekereza kubyo uzibwira wowe ubwawe mugihe wumva ushaka kureka cyangwa guhura nizindi ngorane mugihe cyimyitozo. Yaravuze ati “ibitekerezo byacu bitanga ibyiyumvo byacu.”
Igihe cyo kohereza: Gicurasi-13-2022