Kurinda intoki, kurinda ivi n'umukandara ni ibikoresho bitatu bikunze gukoreshwa mu kurinda umubiri, bikora cyane cyane ku ngingo.Kubera guhuza ingingo, imiterere yacyo iraruhije, kandi imiterere igoye nayo igena intege nke zingingo, bityo kurinda amaboko, kurinda amavi n'umukandara.Nyamara, abaguzi baracyafite amakenga ku ruhare rwibi bikoresho birinda kandi nabyo biranyerera cyane iyo ubiguze.
Hariho impamvu zibiri zingenzi:
1. Ntabwo uzi ihame ryo kurinda hamwe nibikoresho bikingira?
2. Hariho ubwoko bwinshi bwabashinzwe kurinda isoko.Sinzi uwo nahitamo?
Ibisubizo kubibazo byavuzwe haruguru bizatangwa hepfo.
Umuzamu
Ukuboko ni kamwe mu ngingo zoroshye mu mubiri, ariko guhinduka byerekana intege nke.Nkuko bigaragara ku gishushanyo gikurikira, ingingo yintoki igizwe nibice byinshi byamagufa yamenetse, hamwe na ligaments ihuza hagati yazo.Niba ukuboko gukorewe kwikuramo bidakwiye igihe kirekire, arthrite izabaho.Iyo dukanze ku kuboko, kunama gukabije kwamaboko biri munsi yo kwikuramo bidasanzwe, bityo rero dushobora kwirinda gukomeretsa kwamaboko dukomeza kugumisha ikiganza kugororotse nu kuboko, Igikorwa cyo kurinda amaboko ni ugukoresha ubuhanga bwacyo kugirango bidufashe kuvuna ikiganza. gusubira kumwanya ugororotse.
Uzamenya kuva hano ko umuzamu wintoki ufite elastique nini azagira uruhare mukwitwara neza, bityo umurinzi wamaboko ufite ubwoko bwa bande kumasoko afite elastique nyinshi kandi nigikoresho gikenewe cyo gukingira imbaga yimyitozo ngororamubiri, mugihe izamu rya basketball ririnda ibikoresho byigitambaro. ikoreshwa cyane muguhagarika ibyuya byamaboko mukiganza cyikiganza, bityo bikagira ingaruka kumyumvire yo gukina umupira, ntabwo rero bibereye kwifata.
Niba ukuboko gukomeretse, umuzamu wamaboko wa basketball hamwe nizamu rya bande ntabwo arinda neza.Ntibishobora kubuza kugenda kwamaboko.Ukuboko gukomeretse gukeneye kuruhuka no kwambara uturindantoki twateganijwe kugirango twirinde kugenda.
ikariso
Ihindagurika ryikivi kiri munsi yikiganza, ariko kandi nigice cyoroshye.Mubuzima bwa buri munsi, ingingo ivi ifite umuvuduko mwinshi.Nk’uko ubushakashatsi bubyerekana, umuvuduko uva hasi ukageza ku ivi iyo ugenda wikubye inshuro 1-2 z'umubiri wumuntu, kandi umuvuduko mugihe cyo kwikinisha uzaba mwinshi, bityo rero elastique ya pisine ivi ntigifite agaciro imbere yumuvuduko, bityo ikivi nacyo nikintu kirenze kubantu benshi bameze neza, Nibyiza gushimangira quadriceps hamwe nigituba kugirango ugabanye umuvuduko kumavi kuruta kwambara amavi.
Kandi udusanduku tumeze nk'amavi azadufasha gushuka.Ubu bwoko bw'amavi buzagira imbaraga nyinshi nyuma yo gukanda no guhindurwa, bizadufasha guhaguruka byoroshye.Niba twambaye ubu bwoko bw'amavi mugihe cy'amarushanwa, bizafasha abakinnyi gutsinda umwanya, ariko kwambara amavi mumahugurwa asanzwe ni ukubeshya.
Usibye ibipapuro byo mu bwoko bwa bande, hari n'amavi ashobora gushirwa kumaguru.Ubu bwoko bwamavi burashobora gukomeza gushyuha no kubuza ingingo ivi gukonja, naho ubundi nugufasha abantu bakomeretse ivi gukosora ingingo yamagufwa no kugabanya ububabare.Nubwo ingaruka ari nto, nayo izagira ingaruka nkeya.
Umukandara
Hano dukeneye gukosora amakosa.Umukandara wa fitness ntabwo ari umukandara wo gukingira ikibuno, ahubwo ni umukandara mugari kandi woroshye wo gukingira.Igikorwa cyayo nukubungabunga ubuzima, kandi burashobora gukosora imyanya yo kwicara no gukomeza gushyuha.
Uruhare rwo kurinda ikibuno ni ugukosora cyangwa gukomeza gushyuha.Uruhare rwarwo rutandukanye nurwo mukandara wo guterura ibiremereye.
Nubwo umukandara wikibuno muburyo bwiza ushobora kugira uruhare ruto mukurinda uruti rwumugongo, birashobora gukingirwa gusa kuburyo butaziguye.
Tugomba rero guhitamo umukandara wo guterura ibiro hamwe n'ubugari bumwe muri fitness.Ubu bwoko bw'umukandara ntabwo bugari cyane, bufasha guhagarika umwuka wo munda, mugihe umukandara ufite imbere kandi mugongo ntago ari byiza cyane mumahugurwa aremereye, kuko umugongo mugari cyane bizagira ingaruka kumyuka yumwuka.
Ntabwo byemewe gukoresha umukandara mugihe witoza ibiro biri munsi ya 100kg, kuko ibi bizagira ingaruka kumyitozo yimitsi yo munda ihindagurika, nayo imitsi ikomeye muguhindura umubiri.
incamake
Muri rusange, gukoresha squat padi mubikoresho byubaka umubiri bizongera umuvuduko wumugongo wumugongo kandi bikomeretsa, kandi gukoresha amavi bizadufasha gushuka.
Igihe cyo kohereza: Werurwe-03-2023
