Mufaro wekutasva bhasikoro hausi chete mukurovedza muviri kwainopa, asiwo mukuzorodza mupfungwa uye mupfungwa iyo inogona kupa.Zvisinei, havasi vose vakakodzera kuchovha bhasikoro, uye havasi vose vanoziva kuchovha zvakanaka.Paunenge uchienda kunokwira, zvakakosha kushandisa nzira yakarurama, sezvo kutasva nenzira isina kururama kunogona kutungamirira kumatambudziko ehutano.
Mamiriro asina kunaka
Zvinowanzotendwa kuti iyo yakanaka yekugara posture kana bhasikoro iri nemabvi pane 90-degree angle.Zvisinei, zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti iyi inogona kunge isiri iyo yakanakisisa yemunhu wese.Mamiriro akakodzera ekugara ndeekuti: kana uchitsika uchienda kunzvimbo yakaderera, kona iri pakati pemhuru nechidya iri pakati pe35 degrees uye 30 degrees.Chimiro chakadaro chakawedzerwa chinogona kufunga nezve simba rekufambisa, uye hazvizobvumiri mabvi akabatanidzwa kuti awedzere-kuwedzerwa nekuda kwekona duku paanenge achifambisa, zvichikonzera kupera uye kubvarura.
Kutakura zvinhu zvakawandisa
Tese takavaona, vatyairi vemabhasikoro nemabhegi mahombe akazara nezvavanofunga kuti vachazoda pakufamba kwavo.Asi kutakura huremu hwakawandisa kunogona kukanganisa hutano hwako nekuchengeteka.
Mabvi ako akagadzirirwa kutakura humwe huremu, uye kutakura zvakanyanya kunogona kuisa dambudziko risingakodzeri pavari uye kutungamirira kukukuvara.Saka kana uri kuronga kurova mugwagwa wakavhurika, ita shuwa yekusiya imwe mikwende kumba.
Zvakanaka kutakura zvaunoda chete, zvakadai semvura, tauro, neheti kuitira kudzivirira zuva.Bhegi remapfudzi maviri zvakare riri nani pane bhegi rimwe chete repafudzi, sezvo richigovera uremu zvakaenzana uye hachinyanyi kukonzera marwadzo.
Usayera simba rako
Kana iwe uri mutsva kuita maekisesaizi, kana kuti usati wamboshanda kwechinguva, zvakakosha kutora zvinhu zvishoma nezvishoma pakutanga.Kuisa zvaunoona zvakanyanyisa kutungamirira kukuodzwa mwoyo uye kunyange kukuvara.
Pane kudaro, tarisa pakutasva nenzira yesainzi, nguva dzose panzvimbo yakati sandara.Tanga kudzidzira kwako zvishoma nezvishoma, uye tsvaga kusimba kwakakodzera kwauri maererano nekuita kwemuviri wako zuva rinotevera.Nekushivirira uye nehanya, unozokwanisa kuzadzisa zvinangwa zvemuviri wako pasina nguva.
Kana zvasvika pakuita maekisesaizi, havasi vese vanosikwa vakaenzana.Vamwe vanhu vakanyatsokodzera kumhanya, asi vamwe vanoona kuti miviri yavo inopindura zviri nani pakushambira.Zvimwe chetezvo zvinogona kutaurwa pakuchovha bhasikoro.Kungoti mumwe munhu anokwanisa kuchovha bhasikoro hazvireve kuti anoziva kuzviita nemazvo.
Kuchovha bhasikoro inzira yakanaka yekuita maekisesaizi uye mweya mutsva, asi zvakakosha kuti uzviite nenzira kwayo.Zvikasadaro, unogona kupedzisira wava nezvinetso zvoutano zvakakomba.Ita shuwa kuti unoziva kuchovha usati warova migwagwa kana nzira.Uye gara uchipfeka ngowani!Heano mazano matanhatu ekuchovha bhasikoro.
1. Nyatsogadzirira
Usati watanga kuchovha, ita mabasa ekugadzirira akakwana.Kusanganisira kutambanudza, kuitira kuti majoini, tsandanyama, ligaments, etc. kuwana yakanaka kudziya-up.Iwe unogonawo kukwiza mupendero wezasi webvi neminwe miviri kuti ukurudzire secretion yejoint lubricating fluid.Kuita zvinhu izvi kunobatsira kuderedza njodzi yekukuvara paunenge uchitasva.
2. Gadzirira seti yembatya dzebhasikoro dzinokunakira
Kana zvasvika pakuchovha bhasikoro, kuva nechipfeko chakakodzera kunogona kuita mutsauko wese.Kwete chete anogonazvipfeko zvebhasikorozvinokubatsira kudzikisira mhepo, asi vanogona zvakare kukubatsira kusunga tsandanyama dzako uye kubatsira mukudikitira.Mucheka wembatya zhinji dzemabhasikoro wakagadzirwa nejira rakakosha rinogona kutakura dikita kubva mumuviri wako kuenda pamusoro pembatya, uko rinokwanisa kubuda nekukurumidza.Izvi zvinokubatsira kuti ugare wakaoma uye wakasununguka paunenge uchikwira, uye zvinogonawo kubatsira kuvandudza mashandiro ako.
3. Edza mugwagwa unoyambuka
Hapana chinhu chakafanana nekunzwa kwekuzvimanikidza kusvika padanho uye nekutyora miganhu.Ndicho chikonzero nei kuchovha bhasikoro chiri chiitiko chakakurumbira muEurope nekuUnited States.
Kunyangwe iri kufamba nemumatope kana kusimudza bhasikoro rako pamusoro pezvipingamupinyi, nguva yega yega mukana wekuzvisundira mberi.Uye pfungwa yekubudirira iwe yaunowana kubva pakupedza kosi yekuchovha bhasikoro ndeyechipiri kune imwe.
4. Chengetedza mabvi ako
Sezvo mazuva anodziya uye mamiriro ekunze anowedzera kuita basa rekunze, vazhinji vedu tinotanga kuwedzera maitiro edu ekurovedza muviri.Kune vamwe vedu, izvi zvinogona kureva kuwedzera kamwe kamwe musimba rekushanda kwedu, izvo zvinogona kutungamirira kune izvo zvinowanzozivikanwa se "springtime joint pain."
Marwadzo aya anowanzo nzwikwa paibvi repamberi uye anokonzerwa nekuputika kwenyama yakapfava.Izvi zvinogona kuva mugumisiro wekusagadzikana kwemhasuru kuedza, kushaikwa kwehunyanzvi mukurovedza muviri, kana kungoita tsandanyama kusashandiswa kune kamwe kamwe kuwedzera mumutoro.
Kana uri kurwadziwa nerudzi urwu, zvakakosha kuti usununguke mumuitiro wako mutsva zvishoma nezvishoma.Tanga nekudzika-simba maekisesaizi uye kuvaka zvishoma nezvishoma.Izvi zvichabvumira mhasuru dzako kugadzirisa uye zvichabatsira kuderedza njodzi yekukuvara.
Teerera kumuviri wako uye teerera kune chero kurwadziwa kwaungave uchinzwa.Kana kurwadziwa kukaramba kuchienderera, iva nechokwadi chekuonana nachiremba kana murapi wepanyama kuti abvise chero zvimwe zvinokonzeresa.
5. Interval type yebhasikoro nzira
Mukuchovha bhasikoro, kugadzirisa kumhanya kwaunokwira kunogona kupa kuti uwedzere kurovedza muviri.Nekuchinjanisa pakati pepakati kuenda kunononoka kumhanya kweminiti imwe kusvika maviri, uyezve 1.5 kana 2 nguva yekumhanya kunononoka kwemaminetsi maviri, unogona kushanda zvirinani tsandanyama dzako nekutsungirira.Rudzi urwu rwekuita bhasikoro runogona kupa kuchinjika kuri nani kune aerobic chiitiko.
6. Zvinyoronyoro
Pazuva rakanaka, hapana chinhu chiri nani pane kusvetukira pabhasikoro rako uye kunakidzwa nekufamba wakasununguka.Uye kunyangwe paine zvakawanda zvakanaka zvekuchovha bhasikoro, kugara uine hutano ndicho chimwe chezvikonzero zvakanakisa zvekuzviita.
Asi kwete kukwira kwese kunofanira kunge kuri kurovedza muviri.Muchokwadi, ini ndinotenda kuti kana ukagara wakatarisa paspidhiometer kana mileage, unorasikirwa nezvakawanda zvezvinhu zvikuru zvekuchovha bhasikoro.Dzimwe nguva zvakanaka kuti ungodzikama uye unakirwe nenharaunda.
Kuchovha bhasikoro inzira yakanaka yekugara uchishanda uye ugare uine hutano.Saka nguva inotevera paunenge uchinzwa kuda kuita maekisesaizi, svetukira pabhasikoro rako woenda kunochovha.Ingorangarira kunakidzwa nerwendo, kwete kwekuenda chete.
Kuti uwane rumwe ruzivo, unogona kutarisa zvinyorwa izvi:
Nguva yekutumira: Jan-30-2023