Chii chinonzi "musimboti" uye nei varairidzi vachiomerera pakuchidzidzisa?

Chii chinonzi "musimboti" uye nei varairidzi vachiomerera pakuchidzidzisa?

kugwinya

Basa rakanaka "repakati" rinowedzera kuita kwemitambo, rinobatsira kudzivirira kukuvara kwepazasi, kukuvara kwepazasi kwemuviri, kusanganisira mapendekete, inovandudza chitarisiko chemuviri uye inosimbisa proprioception.

Chii chatinoona murairidzi paanotsanangura kuti tinofanira “kuita kuti pfungwa dzedu dzirambe dzakasimba” patinenge tichiita rimwe basa? Mufananidzo unowanzo kukweverwa mupfungwa ndeye "tablet" yekare, ndiko kuti, chinhu chinowanzoitika ndechokufunga nezve rectus abdominis. Asi "musimboti" unobatanidza nzvimbo yakakura yemuviri, sekutsanangurwa kwazvakaitwa naJosé Miguel del Castillo, munyori webhuku re "Current Core Training" uye Bachelor of Science in Physical Activity and Sports. Mukuwedzera kune anterior abdominal area (rectus abdominis, obliques uye transverse abdomen), iyo "core" inosanganisira chikamu chemashure umo gluteus maximus, ivo square lumbar uye mamwe madiki anodzikamisa tsandanyama. Asi zvakare ine mawedzero munzvimbo yepamusoro senge diaphragm uye nzvimbo ye scapular ye mapendekete uye mune yepasi, ine pelvic uriri. Pamusoro pezvo, kana tichitaura nezvekuita kwemitambo tinofanirawo kuisa bhandi repamapfudzi (mapendekete) uye bhandi rechiuno. "Izvi zvinoreva kuti pfungwa yepakati pachayo inopindirana kupfuura 29 pairs of muscles, kuwedzera kune mapfupa emapfupa uye majoini, akabatanidzwa tsinga, ligaments uye tendon," anotsanangura kudaro Del Castillo.

Chii chinonzi "core" che

To explain the musimboti mashandiro Nyanzvi inotanga kudzokera kumakore iwayo umo kudzidziswa kwechinyakare kwenzvimbo yedumbu kwakavakirwa pakuita "crunch", kuchinjika uye kupera kwenzvimbo yedumbu iyo inogona kushandurwa kuita chidimbu shrugs nekusimudza chete nzvimbo ye. mapendekete, kana muhuwandu, kusimudza hunde zvachose kubata mabvi nemagokora. Asi nekufamba kwenguva zvikoro zvakasiyana zvemitambo biomechanics zvakaburitsa kuburikidza netsvakiridzo yavo uye nezvidzidzo zvesainzi zvakazotevera izvo basa guru re "musimboti" rakanga risiri kugadzira kufamba asi kudzivirira Uye iyo yaive shanduko huru munzira yekare yekudzidzisa "musimboti".

Kiyi ye "musimboti", saka, mufananidzo we "rigid functional block" inobvumira kutamisa masimba kubva kumutumbi wezasi kuenda kumuviri wepamusoro uye neimwe nzira. "Iyi nzvimbo yekusangana kwemauto inobvumira nzira kubva kumusoro kusvika pasi kana kubva pasi kuenda kumusoro, semuenzaniso, inoshanda kurova zvakanyanya kana kurova nesimba ne tennis racket ... inoshanda zvakanyanya. Kuita kwako kwemumhanyi kunowedzera nekuti unomhanya zvakanyanya, svetuka kumusoro uye kukanda mberi, ”anodaro Del Castillo.

Nokudaro, rimwe remabasa e "core" ndiro kuwedzera kuita kwemitambo. Uye pamusoro pazvo pane humbowo hwesainzi. Asi kuchine zvimwe zvidzidzo zve "core" zvinotsigira rimwe remabasa ayo: kudzivirira uye kudzivirira kukuvara uye pathologies munzvimbo yelumbar. Uye kana tichitaura nezverudzi urwu kuipa Hatisi kungoreva izvo zvinogona kuitika panguva yekudzidzira mitambo, asi izvo izvo chero munhu anogona kutambura muhupenyu hwavo hwezuva nezuva. “Murimi webindu anoda basa rakawanda kana kuti rakawanda kuti adzivise kukuvara kwake muchiuno kupfuura mutambi wepamusoro,” inozivisa kudaro nyanzvi yacho.

Sezvineiwo, munzanga yanhasi, umo isu hatiregi kutarisa nharembozha dzedu uye zvakare zvinotungamira kuhupenyu hwekusagara, nyaya dze nonspecific low back pain, inova imwe yatisingazivi kwayakabva uye pane humbowo husingawanzooneki mumufananidzo weradiological (kazhinji haudikanwi uye iyo inovhundutsa zvisina kufanira) inoedza kuziva kuti kurwadziwa ikoko kunobva kupi.

Aesthetics uye kuziva muviri

Mukuwedzera pakuvandudza kushanda kwemitambo uye kubatsira kudzivirira kukuvara, basa guru rinobvumira kunatsiridza chitarisiko chemuviri sezvo inobatsira pakuderedza girth yemudumbu.

Inobatsirawo kusimbisa pelvic pasi uye kuvandudza proprioception (kukwanisa kwehuropi hwedu kuziva nzvimbo chaiyo yezvikamu zvose zvemuviri wedu nguva dzose).

Imwe yezvipo zve "core" basa ririkuitwa parizvino, sekureva kwaDel Castillo, kuti zvakakonzera kuvandudzwa kwemisimboti miviri yekudzidziswa kwekutanga senge. siyana uye mafaro. “Iye zvino tiri kushanda pacheni dzekinetic dzinobvumira tsandanyama dzakasiyana kuti dziwedzere kuburikidza nenhevedzano yekufamba senge, semuenzaniso, mota yeanotema huni; nepo zvisati zvamboitwa nenzira yekuongorora uye yakasarudzika ”, anozivisa.

Kangani kushanda "core"

Kuna José Miguel del Castillo, kudzidziswa kwepakati kunofanirwa kunge kuri basa rekutanga rekudzivirira (rine zvikamu zviviri zvakanangana pasvondo) kune wese munhu, kwete evamhanyi chete. Zvisinei, anoona kuti pakuronga ma<em>workouts izvi zvinoenderana nenguva iyo munhu mumwe nomumwe anogona kuzvitsaurira kumitambo yokusimbisa muviri nokuti kana yakawandisa vhiki yoga yoga yekurovedza muviri, pane ngozi yekusagadzira kutevedzera kana kutosiya.

Zvichaenderanawo nekuti munhu uyu anoona here imwe mhando yechiratidzo inoratidza kuti anofanirwa kushanda nzvimbo yacho chaizvo senge mumamiriro ezvinhu apo nzvimbo yepelvic haina kunyatsodzorwa, nzvimbo yechiuno inotenderedzwa zvakanyanya kana kuratidza yakawandisa lumbar arching. ndiko kuti, kana iwe usingakwanisi kusiyanisa kufamba mumusana kana muhudyu (inonzi lumbopelvic dissociation). "Chakanaka ndechekushanda 'musimboti' nemaekisesaizi andinodaidza '2×1', kureva kuti, nemaekisesaizi anobvumira mabasa maviri akasiyana kuti aitwe panguva imwe chete," anodaro.