Uburyo bwiza bwo kunagura umubiri wawe! Reka tuvuge kuri (Dynamic Stretching)?

Ese uzi akamaro ko kuzenguruka umubiri wawe no kurambura amaboko n'amaguru yawe gato mbere yo gukora imyitozo ngororamubiri cyangwa gukina umukino? Abantu benshi babyita 'kurambura'. Ariko hari uburyo burenze bumwe bwo gukora 'kurambura'. Uyu munsi tugiye kuvuga ku buryo bwihariye kandi bufite akamaro cyane muri bwo. Ubwo buryo ni `(Dynamic Stretching)` . Wenda wabyumvise, cyangwa wenda urimo gutekereza iki kintu gishya ni iki. Ariko, reka tubiganireho mu buryo bworoshye kandi busobanutse.

`(Dynamic Stretching)` ni iki?

Mu magambo make, `(Dynamic Stretching)` ni uburyo bwo kunanura umubiri dukora mu ngendo . Tekereza, ntuguma mu mwanya umwe cyangwa ibiri, ariko ugenda uhindura ukuboko n'ukuguru imbere n'imbere, maze ukumva imitsi yawe irakura hamwe n'ubwo buryo. Ibi bitandukanye gato n'uburyo bwa `(Static Stretching)` dusanzwe tuzi, aho wicara ahantu hamwe ugafata ukuboko n'ukuguru kwawe akanya gato. Muri `(Static Stretching)`, duhagarara ku murongo umwe igihe gito. Ariko muri `(Dynamic Stretching)`, ntabwo duhagarara gutyo. Dukomeza kugenda buhoro kandi mu buryo bugenzurwa. Ikibaho muri ibi ni uko imitsi yawe ikora ubwo buryo, bigatuma iyo mitsi irakura. Si nko gukurura umukandara wa rubber, ni nk'aho umukandara wa rubber ubwawo wikurura. Ibi bitegura imitsi n'ingingo zawe ku bikorwa uzakora mu gihe kizaza.

Kuki "Dynamic Stretching" ari nziza kuri twe?

Noneho ushobora kuba urimo kwibaza uti 'Sawa, ibi bitandukanye n'ibindi bikorwa byo kunanura imitsi, ariko se inyungu zidasanzwe z'ibi ni izihe?' Mu by'ukuri, abahanga mu by'ubuvuzi bwa siporo bavuga ko ubu buryo bwa "Dynamic Stretching" ari bwiza kurusha uburyo bwa "Static Stretching" busanzwe bwo kugabanya imitsi ifunganye no kubabara mbere yo gukora imyitozo ngororamubiri. Hari impamvu nyinshi zibitera.

• Byongera amaraso atembera mu mitsi: Iyo tugenda, imitsi yacu itangira gukora. Hanyuma ikenera ogisijeni n'intungamubiri byinshi. Ikibaho kuri iyi "Dynamic Stretching" ni uko imitsi ishishikazwa kandi ingano y'amaraso ayijyamo ikiyongera. Nk'uko iyo ushyize amazi ku muyoboro w'amazi ufunze, amazi atembera neza. Kubera ubwo buryo bwo kwiyongera kw'amaraso, imitsi ibona imbaraga ikeneye vuba.
• Yongera urwego rw'imikorere: Ingingo zaweKandi intera ntarengwa imitsi ishobora kugenda yitwa "Range of Motion". Ukoresheje izi nzira zo kunanura imitsi, ushobora kongera buhoro buhoro iyo ntera. Hanyuma uzabasha kwimura amaguru yawe neza kandi mu bwisanzure mu gihe ukora imyitozo ngororamubiri cyangwa ukora imirimo yawe ya buri munsi. Tekereza, niba intera y'urutugu rwawe igenda yiyongera, bizakoroha kuri wewe gutera umupira mu gihe ukina cricket cyangwa kuzunguza ukuboko kwawe mu gihe woga.
• Gutegura imitsi kugira ngo ikore: Iyo ugiye kwiruka cyangwa guterura ikintu gikomeye, bishobora gutuma imitsi yawe ihungabana gato. Ariko hamwe na "Dynamic Stretching", ni nko guha imitsi yawe "ikimenyetso cy'akaga" n'itegeko rivuga ngo "Sawa, itegure gukora ikintu ubu ngubu." Hanyuma imitsi igenda yitegura gukora. Ibi ni nko gutangiza imodoka, kuyishyushya gato hanyuma ukayitwara.
• Bigabanya ibyago byo gukomereka : Imitsi iteguwe neza ntabwo ishobora gukomereka cyane kuko iba yaramaze kurambura gato, gushyuha, kandi amaraso atembera neza. Korohera imitsi n'imitsi biriyongera, bishobora kuyirinda gucika intege no kwangirika bitari ngombwa.
• Binoza Imikorere: Iyo ibi bintu byose bihujwe, imikorere yawe mu myitozo ngororamubiri cyangwa siporo iriyongera. Uzashobora kubikora neza kandi neza. Urugero, niba ukoze "Dynamic Stretching" mbere yo kwiruka, uzabasha kwiruka vuba kandi nta mananiza menshi.

Ni ryari tugomba gukora `(Dynamic Stretching)`?

Iki nacyo ni ikibazo cy'ingenzi cyane. Igihe cyiza cyo gukora `(Dynamic Stretching)` ni mbere yo gutangira imyitozo ngororamubiri iyo ari yo yose, umukino, cyangwa ikindi gikorwa cyose kiruhije. Ni ukuvuga, nk'igice cya 'Gukoresha Imyitozo yo Kwishyushya' . Tekereza ko ugiye kwiruka mu gitondo. Gukora `(Dynamic Stretching)` mu minota 5 kugeza ku 10 mbere yuko utangira kwiruka bizategura neza imitsi n'ingingo z'amaguru yawe. Ariko ibuka ko, nyuma yo kurangiza imyitozo ngororamubiri, ni ukuvuga mu gihe cyo 'Gukonjesha', `(Dynamic Stretching)` ari byo bikwiriye kuruta `(Static Stretching)` (gutera imitsi ahantu hamwe) twavuze mbere. Kubera ko `(Static Stretching)` ari ingirakamaro cyane muri icyo gihe mu gutuza imitsi yari inaniwe nyuma yo gukora imyitozo ngororamubiri no kongera ubushobozi bwayo bwo koroha. `(Dynamic Stretching)` ni ikintu gituma umubiri 'ukora'. Rero ntabwo bikwiriye cyane iyo ushaka 'gutuza' umubiri wawe nyuma yo gukora imyitozo ngororamubiri.

Ni gute wakora ibi `(Dynamic Stretching)` neza? Reka turebe ingero zimwe na zimwe.

Noneho, ubu tuzi icyo `(Dynamic Stretching)` ari cyo, akamaro kayo, n'igihe cyo kubikora. Noneho reka turebe uko twabikora neza. Ikintu cy'ingenzi ni ukubikora buhoro buhoro kandi ugenzuye.Ni byiza kutajya wihishahisha gusa! Dore ibintu rusange ugomba kwibuka:

• Ntugakore ibibuno byawe: Komeza gukora neza kandi ugenzure. Ntugakurure cyane mu buryo butunguranye.
• Jya mu ntera yo kuruhuka: Ntugerageze kurambura ukuboko kwawe uko ushoboye kose icyarimwe. Buhoro buhoro, ongera urugero rw'urugendo rwawe uko wumva umerewe neza.
• Ntukabikore kugeza bikubabaje: Ugomba kumva ukurura gato iyo urimo kurambura, ariko ntibigomba kubabaza na gato. Niba bikubabaza, ushobora kuba ukora byinshi cyane.
• Tangira buhoro buhoro wongere umuvuduko/intera: Tangira ukoresheje utuyiko duto mu ntangiriro, kandi uko imitsi yawe igenda ishyuha, ushobora kongera urugero rw'imigendere n'umuvuduko gato.
• Ibande ku mitsi iri kurambura: Tekereza ku mitsi uri kurambura hanyuma ukore ingendo.
• Humeka bisanzwe: Ntugafate umwuka wawe. Huza guhumeka kwawe n'uburyo uhumeka.

Nubwo inkuru ya mbere yavugaga ko hari videwo zivuga kuri ibi, ntabwo dushobora kureba videwo hano. Ariko ndakwereka zimwe muri zo zoroshye "Dynamic Stretches". Ibi bishobora gukorwa mu gihe cy'iminota 5-10, cyangwa ushobora gukora rimwe inshuro zigera kuri 10-15.

1. Inziga zo mu maboko

Ibi biroroshye cyane. Haguruka ugororotse, urambure amaboko yawe ku mpande, hanyuma ubanze ukore uruziga ruto imbere. Hanyuma ukore uruziga runini. Hanyuma ukore nk'ibyo inyuma. Ibi bizamura ibitugu byawe n'imitsi yo hejuru y'amaboko.

2. Guhindura amaguru

Haguruka ugororotse, ufashe ku rukuta cyangwa intebe kugira ngo ugire uburinganire. Hanyuma uzunguze ukuguru kumwe buhoro buhoro, nk'aho ari pendulum. Ariko ntugahinduze cyane. Kora reps 10-15 n'ukuguru kumwe, hanyuma usubiremo n'ukundi kuguru. Ibi bizamura imbere y'ibibero byawe (`Quadriceps`) n'inyuma y'ibibero byawe (`Hamstrings`), ndetse n'agace k'ikibuno cyawe. Ushobora kandi kuzunguza ukuguru kwawe ku ruhande.

3. Imiterere y'umubiri (Torso Hinds)

Hagarara ugororotse, ibirenge byawe bingana n'ubugari bw'ibitugu, amaboko yawe arenze igituza cyawe, cyangwa upfukame imbere yawe. Hanyuma uzengurutse buhoro buhoro igice cyo hejuru cy'umubiri wawe iburyo, usubire hagati. Hanyuma uzengurutse ibumoso, usubire hagati. Ibi bizamura imitsi ku mpande zombi z'umugongo wawe n'imitsi ku mpande z'igifu cyawe.

4. `Kugenda mu ivi ugana mu gituza`

Ibi bikorwa ugenda n'amaguru. Shyira ikirenge kimwe imbere, upfunye ivi ry'ukuguru kw'inyuma, uzamure werekeza mu gituza, ufate n'amaboko yombi mu gihe cy'isegonda rimwe, hanyuma usubize ukuguru hasi hanyuma ukore nk'uko ubikora no ku kundi kuguru. Ibi birambuye amatako n'inyuma y'ikibero (`Hamstrings`) neza.

5. Imizunguruko y'ikibuno

Haguruka ugororotse, amaboko yawe ari ku kibuno. Hanyuma, zunguruka ikibuno cyawe mu ruziga. Nk'uzunguruka ikibuno cya hula, ariko buhoro buhoro. Zunguruka inshuro 5-10 iburyo, hanyuma ukore nk'ibyo ibumoso. Ibi bizafasha kugabanya imitsi ikikije ikibuno cyawe.

Icy'ingenzi:Izi ni ingero gusa. Ushobora kubona izindi "Dynamic Stretches" nyinshi kuri interineti. Ariko icyo wakora cyose, ni ngombwa kugikora mu mutekano kandi neza.

Ni ayahe makosa dukora tutabizi iyo dukora `(Dynamic Stretching)` kandi twayarinda dute?

Iyo dutangiye ikintu gishya, dukora amakosa mato. Ibi bishobora kubaho no kuri `(Dynamic Stretching)`. Niba uzi aya makosa, biroroshye kuyarinda.

• Gusimbuka cyane: Hari abantu batekereza ko gusimbuka hejuru no hasi ari bwo buryo bwiza bwo kunanura. Ariko si byo. Byitwa `(Ballistic Stretching)`. Bishobora gukomeretsa imitsi yawe, cyane cyane niba utarabimenyereye. `(Dynamic Stretching)` ni ikintu ukora mu buryo bugenzurwa.
• Gukora ingendo zihuse mbere yuko imitsi yawe ishyuha neza: Tangira buhoro buhoro. Nyuma yuko imitsi yawe ishyushye gato ni bwo wongera urugero rw'ingendo kandi ukihuta gato.
• Ingendo zidagenzuwe: Niba ugiye kuzunguza ukuboko cyangwa ukuguru, bikora ukoresheje ububasha. Ntureke ngo bigende buhoro buhoro.
• Gukomeza nubwo waba ubabara: Nkuko nabivuze mbere, nubwo waba wumva ukurura gato mu gihe cyo kunanura imitsi, si byiza kumva ububabare. Niba wumva ububabare, hagarika gukora iyo ngendo cyangwa uhindure uburyo ubikora.
• Gufata umwuka wawe: Abantu benshi bafata umwuka wabo mu gihe bakurambura. Ntukabikore. Humeka nk'uko bisanzwe. Birushaho kuba byiza iyo ushobora guhuza guhumeka kwawe n'uburyo ugenda. Urugero, ushobora guhumeka mu gihe uzamura ukuboko hanyuma ugasohora umwuka mu gihe ukumanura.
• Kumara igihe kirekire utera intambwe: Iyo ubikoze, ntabwo ari `(Dynamic Stretching)`, ahubwo ni `(Static Stretching)`. Ishingiro rya `(Dynamic Stretching)` ni ukwimuka.

Mu kwirinda aya makosa, ushobora kungukira cyane kuri Dynamic Stretching no kwirinda imvune zitari ngombwa.

Ni nde wungukira cyane muri "Dynamic Stretching"?

Kugorora umubiri mu buryo bwa Dynamic mu by'ukuri ni ingirakamaro ku bantu benshi.

• Ku bakinnyi: Gutera imbaraga mbere y’umukino uwo ari wo wose bishobora kunoza imikorere no kugabanya ibyago byo gukomereka. Ibi ni ingenzi cyane ku mukino uwo ari wo wose urimo kwiruka, gusimbuka, gukubita imipira, cyangwa indi mirimo yihuta.
• Ku bakora imyitozo ngororamubiri buri gihe : Abakora imyitozo ngororamubiri muri siporo, abakora imyitozo ngororamubiri mu rugo, n'abakora yoga, aba bose bashobora kubona umusaruro mwiza bakora "Dynamic Stretching" mbere yo gutangira imyitozo ngororamubiri.
• Ku bakora imirimo isaba imbaraga nyinshi: Ndetse n'abakora imirimo isaba guhagarara, guterura, cyangwa kugendagenda umunsi wose bashobora kugabanya umuvuduko w'umubiri no kwitegura umunsi bakora "Dynamic Strength" mbere yo gutangira akazi mu gitondo.
• Ku bikorwa bisanzwe bya buri munsi: Mu by’ukuri, ndetse no gukora "Dynamic Stretches" nke zoroshye ukimara kubyuka mu gitondo kugira ngo woroshye imitsi yawe bishobora kuguha intangiriro nziza y’umunsi.

Ariko, niba uherutse kugira imvune, ibibazo by'ingingo, cyangwa indwara iyo ari yo yose idakira, ni byiza kugisha inama muganga wawe cyangwa inzobere mu by'umubiri mbere yo gutangira ikintu gishya. Bazashobora kukugira inama ku buryo bwiza bwo gukora iyi myitozo.

None se, ni ibihe bintu by'ingenzi tugomba kujyana mu nkuru? (Ubutumwa bwo kujyana mu rugo)

Twaganiriye cyane kuri `(Dynamic Stretching)` uyu munsi. Ndatekereza ko ubisobanukiwe neza. Mu magambo make, ibintu by'ingenzi ugomba kwibuka ni ibi:

• "Dynamic Stretching" ni uburyo bwo kurambura busaba kwimuka, atari uguhagarara gusa, ahubwo kwimuka mu buryo bugenzurwa.
• Ibi birakwiriye cyane cyane mu gususurutsa umubiri mbere yo gukora imyitozo ngororamubiri cyangwa siporo.
• Yongera amaraso mu mitsi, yongera uburyo bwo gukora ingendo, igabanya ibyago byo gukomereka, kandi ikarushaho kunoza imikorere yawe.
• Ntukabikore kugeza igihe wumva ububabare, tangira buhoro buhoro kandi ugenzure, hanyuma wongere buhoro buhoro urugero rw'imikorere yawe.
• Ibi ni byiza gukora mbere yo gukora imyitozo ngororamubiri kuruta gukora `(Static Stretching)` (stretching ikorwa ahantu hamwe). `(Static Stretching)` ikwiriye cyane mu gihe cyo gukora `cool-down` nyuma yo gukora imyitozo ngororamubiri.

Rero, ubutaha ugiye gukora siporo cyangwa gukina siporo, gerageza zimwe muri izi '(Dynamic Stretching)'. Uzabona itandukaniro! Ariko ibuka ko niba ufite ibibazo by'ubuzima, ntukibagirwe gushaka inama kwa muganga.

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Kurambura imitsi mu buryo budasanzwe, gukora imyitozo ngororamubiri, kwishyushya, kunanura imitsi, siporo, ubuzima bwiza, ubworoherane