Contents
Menene “core” kuma me yasa masu horarwa ke dagewa kan horar da shi?
Fitness
Kyakkyawan aiki "babban" yana haɓaka wasan motsa jiki, yana taimakawa hana raunin raunin baya, ƙananan raunin jiki, gami da kafadu, inganta bayyanar jiki da ƙarfafa haɓaka
Menene muke hango yayin da mai horarwa yayi bayanin cewa dole ne mu “ci gaba da aiki” yayin yin wani motsa jiki? Hoton da galibi ana zana shi a cikin tunani shine na “kwamfutar hannu” ta gargajiya, wato, abin da aka saba shine tunanin abdominis na dubura. Amma “jigon” ya ƙunshi yanki mai faɗin jiki sosai, kamar yadda José Miguel del Castillo, marubucin littafin “Horar da Maɗaukaki na Yanzu” da Digiri na Kimiyya a cikin Ayyukan Jiki da Wasanni. Baya ga yankin ciki na baya (madaidaiciyar abdominis, obliques da transverse ciki), “core” ya haɗa da ɓangaren baya wanda mafi yawan maxlus, da lumbar murabba'i da sauran ƙananan tsokoki masu ƙarfafawa. Amma kuma yana da faɗaɗawa a cikin babban yankin kamar diaphragm da yankin scapular na kafada kuma a cikin ƙananan, tare da ƙashin ƙugu. Bugu da ƙari, idan muna magana game da wasan motsa jiki dole ne kuma mu haɗa da ƙafar kafada (ƙafar kafada) da ɗamarar ƙashin ƙugu. "Wannan yana nufin cewa ainihin manufar kanta ta ƙunshi tsokoki fiye da 29, ban da raunin kashi da haɗin gwiwa, jijiyoyin da ke haɗe, jijiyoyi da jijiyoyi," in ji Del Castillo.
Menene “core” don
Don bayyana ainihin aiki Masanin ya fara komawa cikin shekarun da tsoffin horo na yankin ciki ya kasance akan yin "crunch", lanƙwasawa da raguwar yankin ciki wanda za a iya canza shi zuwa raɗaɗin raɗaɗi ta hanyar ɗaga yankin kawai. kafaɗun kafada, ko a jimilce, ɗaga gangar jikin gaba ɗaya don taɓa gwiwoyi da gwiwar hannu. Amma bayan lokaci makarantu masu ilimin halittu daban -daban sun bayyana ta hanyar binciken su da kuma karatun kimiyya na gaba babban aikin «core» ba don samar da motsi bane amma don hana shi Kuma wannan canji ne mai mahimmanci a cikin hanyar da ta dace don horar da “ainihin”.
Makullin «core» shine, saboda haka, hoton “madaidaicin aikin toshe” wanda ke ba da damar canja wurin sojojin daga ƙananan jiki zuwa babba kuma akasin haka. «Wannan yanki na rikicewar runduna yana ba da damar hanya daga sama zuwa ƙasa ko daga ƙasa zuwa sama, alal misali, yana aiki don bugawa da ƙarfi ko buga tare da makamashi tare da raket na wasan tennis ... yafi inganci. Ayyukan wasan ku na ƙaruwa saboda kuna gudu da yawa, tsalle sama da jifa, ”in ji Del Castillo.
Saboda haka, ɗaya daga cikin ayyukan “core” shine ƙara wasan motsa jiki. Kuma na wannan akwai shaidar kimiyya. Amma har yanzu akwai ƙarin karatu akan “ainihin” wanda ke tabbatar da wani daga cikin ayyukansa: don hanawa da gujewa raunin da cututtuka a yankin lumbar. Kuma lokacin da muke magana game da irin wannan rauni Ba wai kawai muna nufin waɗanda ke iya faruwa yayin wasan motsa jiki ba, amma waɗanda kowa zai iya sha wahala a rayuwarsu ta yau da kullun. “Mai lambu yana buƙatar babban aiki ko fiye don hana raunin lumbar sa fiye da fitaccen ɗan wasa,” in ji masanin.
A zahiri, a cikin al'umma ta yau, wanda ba mu daina kallon wayoyinmu na hannu kuma muna haifar da rayuwa mafi yawan zama, lokuta na ƙananan ciwon baya mara kyau, wanda shine wanda ba mu san asalin sa ba kuma akan abin da shaidu ba yawanci ke bayyana a cikin hoton rediyo (galibi ba dole ba kuma ƙararrawa ba dole ba) wanda ke ƙoƙarin tantance inda wannan zafin ya fito.
Ilmi da sanin jiki
Bugu da ƙari don haɓaka wasan motsa jiki da taimakawa hana raunin da ya faru, babban aikin yana ba da damar inganta bayyanar jiki kamar yadda yake ba da gudummawa ga raguwar girbin ciki.
Hakanan yana taimakawa ƙarfafa ƙashin ƙashin ƙugu da inganta haɓakawa (ikon kwakwalwar mu don sanin ainihin matsayin dukkan sassan jikin mu a kowane lokaci).
Wani daga cikin gudummawar aikin “ainihin” wanda a halin yanzu ake yi shi ne, a cewar Del Castillo, cewa hakan ya haifar da haɓaka cikin ƙa'idodi biyu na horo na asali kamar iri-iri da fun. “Yanzu muna aiki a kan sarƙoƙi na motsi wanda ke ba da damar tsokoki daban -daban su yi taƙama ta hanyar jerin ƙungiyoyi kamar, misali, ƙirar motar mai yanke katako; alhali kafin a yi aiki da shi ta hanyar nazari da keɓewa ”, ya bayyana.
Sau nawa ake aiki da “core”
Ga José Miguel del Castillo, babban horo yakamata ya zama aikin rigakafin asali (tare da takamaiman zama guda biyu a mako) ga kowa da kowa, ba kawai ga 'yan wasa ba. Koyaya, ya gane cewa lokacin shirye -shiryen motsa jiki wannan zai dogara ne akan lokacin da kowane mutum zai iya sadaukar da kai ga aikin motsa jiki saboda idan an ba da umarnin horo na mako -mako da yawa, akwai haɗarin rashin ƙirƙirar riko ko ma watsi.
Hakanan zai dogara ne akan ko wannan mutumin yana hango wasu nau'in siginar da ke nuna cewa dole ne yayi aikin yankin musamman kamar yadda a cikin yanayin da yankin pelvic ba a sarrafa shi da kyau, yankin lumbar yana jujjuyawa da yawa ko kuma yana nuna ƙwanƙwasa lumbar, shine, lokacin da ba za ku iya bambance tsakanin motsi a cikin kashin baya ko a cikin kwatangwalo (wanda ake kira rarrabuwa na lumbopelvic). "Manufa ita ce aiki da 'ainihin' tare da atisaye da na kira '2 × 1', wato tare da atisaye da ke ba da damar gudanar da ayyuka daban -daban guda biyu a lokaci guda," in ji shi.