Mumwedzi ichangopfuura, famba uchidzokera shure Izvo zvabva pakuda kuziva kusvika pakuva chishandiso chakajairwa mumajimu uye mahofisi ekurapa emuviri muSpain nenyika dzinoverengeka dzeEurope. Vadzidzisi nenyanzvi dzebiomechanics vanobvuma kuti iyi modhi inowedzera kukurudzira kuti kufamba kwechinyakare hakupi uye kunogona kupinda mumiitiro yevanhu vane mazinga akasiyana ekusimba.
Iyo inozivikanwawo se retro kufamba, iyi fomu yekufamba inosimbisa cheni dzetsandanyama dzisinganyanyi kushanda, inoda kutariswa kwakanyanya kwemashure uye inodenha uropi neyakasiyana mota patani. Avo vanozviita vanorondedzera kuvandudzwa kwekubatana, kugadzikana kukuru, uye imwe yakasiyana-siyana inobatsira kuchengetedza kufanana.
Ndeapi mabhenefiti ainopa uye nei ichinakidza?
Kudzokera kumashure kufamba kunoshandura mechanics ekumhara: iwe unowanzo kumhara kumberi uye chitsitsinho chako hachimbobata pasi. Iyi tsanangudzo inoderedza huwandu hwekufamba kwemabvi uye inogadzirisa masimba anotsigirwa nemajoini, izvo zvinonakidza kana paine kunzwisiswa munzvimbo iyoyo kana mushure menguva yekusaita basa.
Mukuwedzera, nekukumbira neimwe nzira glutes, quadriceps uye hunde inodzikamisa tsandanyama, mapoka mashoma-anoshandiswa anogadziriswa pakufamba mberi. Vazhinji varapi vanocherechedzawo kuwedzera kwekufamba munyundo dzavo uye kumira kwakatwasuka mushure memavhiki mashoma.
Shanduko yegwara inokumanikidza kuti ugadzirise ruzivo rwenzvimbo zvakasiyana, izvo zvinowedzera chikamu chekuziva kuchikamu. Ichi chitsva, chakasanganiswa nekudzidziswa kwekuenzanisa, inokurudzira kutarisisa uye kurongeka, inobatsira vanhu vakwegura chero bedzi ichiitwa munzvimbo dzakadzorwa.
Sechishandiso chakasiyana, chinokwana mukati zvirongwa zvekugwinya: inoshanda semuchinjika-kudzidzisa, kugovera mutoro uye kubatsira kudzivirira kusagadzikana kubva pakudzokorora kushandiswa kwezvivakwa zvakafanana.
Maitiro ekutanga zvakachengeteka (pane treadmill uye kunze)
Kuti vatore matanho ekutanga, nyanzvi dzakawanda dzinopa zano rematreadmill uye yakakodzera kudziya-up routine. Pakumhanya kwakaderera uye kushandisa mabhawa eparutivi, nharaunda inotarisika zvakanyanya uye yakachengeteka. Vamwe varairidzi vanoshandisa hunyanzvi hwe "tape off" kuitira kuti bhandi rifambe nemakumbo ako, iyo inowedzera kushanda kwemhasuru pasina zvichienderana nemota.
Kunze kwejimu, ipfungwa yakanaka kusarudza nzvimbo dzakatsetseka, dzisina kuzara uye kudzidzira nemumwe munhu wekuperekedza uye kuona. Mutemo wakafanana ndewe wedzera miniti imwe yekudzokera kumashure kwemaminetsi gumi ega ega ekufamba kwakajairika, zvishoma nezvishoma kuwedzera nguva maererano nekunzwa uye kumira kwakanaka pakufamba.
- Tanga zvishoma nezvishoma uye nematanho mapfupi; tarisa-tarisa kana pasina mumwe munhu pedyo.
- Mamwe mabasa nemudiwa: mumwe anofamba kumashure uye mumwe anotarisa kubva kumberi.
- Shandura nzvimbo yako kana shangu nguva nenguva kurudzira muviri neimwe nzira.
- Kana iwe ukaona kusagadzikana, dzokera kune treadmill kana kuderedza nguva.
Chengetedzo ndiyo inonyanya kukosha nguva dzese: dzivisa curbs, materu uye zvipingamupinyiKana iwe uchidzidzira mumapaki kana munjanji, tsvaga dzakatwasuka dzakatwasuka nemwenje wakanaka.
Joint rehabilitation uye kutarisirwa
Physiotherapists kubva kwakasiyana minda inosanganisa kudzokera kumashure kufamba mumaprotocol ekudzoreredza, kunyanya mushure kukuvara kwemabvi kana kuvhiyiwa, nokuti inokubvumira kuchengetedza basa paunenge uchideredza kushungurudzika pajojo. Inogonawo kubatsira mukuvandudza kugadzikana uye kuzorora mushure mehudyu mhasuru, kunze kwekubatsira vandudza chiyero chako.
Kunyangwe chiri chishandiso chinobatsira, hachitsive kuongororwa kwehunyanzvi. Kana pane zvakagara zviripo, nzira yakangwara yekuita ndeye bvunza nyanzvi kugadzirisa mavhoriyamu, nzvimbo, uye mafambiro. Yakanyatsoiswa dosed, inokubatsira kuti uwedzere matanho pasina kuwedzera kusagadzikana kunoramba kuchiitika.
Mutambo, kuita uye zvakasiyana-siyana mumaitiro
Mumitambo yechikwata zvakajairika kudzokera kumashure mumamiriro ekudzivirira, saka batanidza tsika iyi mukudziya-ups kana semubatsiri. ine machinjiro chaiwo ekuitaVarairidzi vesimba vanoishandisa mumabhururu mapfupi kusimbisa mapatani uye kuwana kutonga.
Avo vanonakidzwa nezvipingamupinyi vanowana dzimwe nzira dzinonakidza: kubva munyoro akateedzana akapindirana nekufamba kwenguva kuenda kune inodiwa miedzo. Kune kunyange vaya vanozviita vakapedza marathoni kumashure, kunyange izvi zvinoda kugadziriswa kwenguva refu uye hazvina kukodzera kune vanotanga.
Kuti ugare uchikurudzirwa, unogona kuronga svondo rako nemadiki-siyana: sanganisa treadmill sesheni nezvikamu zvekunze, gadzirisa cadence yako, kana kuwedzera zvikamu zvine inodzorwa, yakapfava kudzika kuteremuka. Aya madiki hurongwa sarudzo Vanopa kukurudzira kutsva pasina kuwedzera njodzi.
Kushandura nzira yechikamu chekufamba kunopa zvakasiyana-siyana, kunomutsa mamwe mamhasuru, uye kunopfava pamajoini ako. Nekufambira mberi kwekuchengetedza, matanho akanaka ekuchengetedza, uye, kana zvichidikanwa, kutungamira kwehunyanzvi, Kufamba uchidzokera kumashure kunova chinhu chiri nyore uye chinoshanda kuwedzera hutano uye kuomerera pakurovedza muviri.