Ubuvuzi bwa siporo ni iki? UBUYOBOZI BWA PINRNER

1. Kumenyekanisha kuri Imiti ya siporo

Yigeze agoretse akaguru mugihe cyo kwiruka? Cyangwa numvise urutugu rurakaye kibabaza nyuma yumukino wa tennis? Noneho umaze guhanagura isi yumuriro wa siporo - waba ubimenye cyangwa utabizi.

Imiti ya siporo ntabwo irenze ijambo ryiza ryo kuvura abakinnyi. Numurima wingirakamaro, ugiye uhindura wibanda ku gufasha abantu b'imibare yose hamwe n'imyitozo ngororamubiri ukiza ibikomere, kunoza imikorere, no gukumira ibibazo biri imbere. Kuva muri weekend yo guhuriza hamwe umudari wa zahabu olempike, imiti ya siporo itanga ibisubizo binyura kure kuruhande.

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2. Amateka nubwihindurize bwubuvuzi bwa siporo

Intangiriro kare

Imiti ya siporo yatangiriye mumico ya kera. Abagereki n'Abaroma basobanukiwe n'agaciro ko kwinezeza, kandi abaganga ba mbere nk'ibisimba byize byakomereje byakomejwe mu bikorwa by'umubiri.

Iterambere ry'iki gihe

Ikinyejana cya 20 cyazanye igisasu muri siporo irushanwa - kandi hamwe na yo, hakenewe ubuvuzi. Ubuvuzi bwa siporo bugezweho burimo gusuzumwa amashyi, inzira zo kubaga, kuvura umubiri, ndetse no kuntera inkunga kubuzima bwo mumutwe, biyigira disipuline yuzuye.

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3. Ukeneye imiti ya siporo?

Abakinnyi babigize umwuga

Aya ni amasura tubona kuri TV, ariko intsinzi yabo akenshi ihisha amasaha atabarika ifite abaganga ba siporo, abavuzi, abavuzi, nabahugura.

Weekend Abarwanyi & Abakunzi ba Fitness

Gusa kubera ko utari muri NBA ntibisobanura ko gukomeretsa kwawe bigoye. Imiti yimikino ifasha burimunsi abantu basubira inyuma byihuse kandi bikomeye.

Abana n'ingimbi

Mugihe siporo y'urubyiruko ibaye cyane, abana bahura n'ibikomere byinshi. Imiti ya siporo ikora ibiza ko bakiza amahoro.

Abakuze kandi bakomeye

Kuguma nyuma ya 60? Imiti ya siporo irashobora kugufasha gukomeza kugenda, gucunga rubagimpa rubagizwe, kandi wishimire ubuzima nta bubabare.

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4. Inyungu Zingenzi Zimiti ya siporo

Gukira vuba

Hamwe na gahunda nziza, ntugomba kwicara ku ntebe ndende. Ubuvuzi bwihariye bwihutisha gukira no kugabanya ingorane.

Kwirinda gukomeretsa

Ntabwo byaba byiza tutigeze tubabaza mbere? Imiti ya siporo yibanda cyane kuri biomenics, uburyo bwo kugenda, nimyitozo yimbaraga kugirango wirinde ibikomere mbere yuko biba.

Kumenyekanisha

Ntugomba kubabaza kugirango inyungu. Abaganga ba siporo barashobora kugufasha kwiruka byihuse, kuzamura neza, hanyuma usunike imipaka yawe neza.

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5. Ibintu bisanzwe bivurwa

Imigezi n'imbaraga

Gukomeretsa siporo rusange - tekereza kumaguru yazungurutse cyangwa yakuweho.

Tendanitis na Burtitis

Imyitwarire isubiramo irashobora gutera umuriro. Imiti ya siporo ikemura ibibazo hamwe nubuvuzi nubuzima bwacurekana.

Kuvunika no gutandukana

Yaba ari ukuboko kuvunika cyangwa kwizirwa, inzobere zatojwe kugirango usubire mu mikorere yuzuye.

Gukomeretsa birenze urugero

Ipfunwe rya Kwiruka, Urutugu rwo Koga, na Tennis Ink? Ibi nibibazo bidakwiye byo gukora cyane, kenshi.

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6. Inzobere Zumikino Ukwiye Kumenya

Abaganga ba orthopedic

Iyo hakenewe kubaga, aba ni abantu bafite amaboko yubushishozi nubumenyi bwimbitse.

Abavuzi

Bayobora gukira kwawe hamwe nimyitozo yagenewe na gahunda zigenda.

Abatoza ba siporo

Ku murima cyangwa urukiko, ni abambere basubiza bakomeretse - kandi bagafasha imyitozo ngo ikureho.

Abahanga mu by'imitekerereze

Ubufatanye bwo mu mutwe ni ngombwa nk'imbaraga z'umubiri. Izi mpuguke zifasha abakinnyi batsinze imihangayiko, ubwoba, nigitutu.

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7. Ibikoresho byo gusuzuma mumiti ya siporo

Ibizamini byo Gutekereza (MRI, X-Ray, Ultrasound)

Izi mfashanyo zerekana ibibera munsi - yaba imvugo yatandukanijwe cyangwa kuvunika umusatsi.

Isesengura

Ibikoresho byo hejuru bya videwo birashobora kumenya imiterere idakwiye biganisha ku gukomeretsa, bifasha kubakosora mbere yuko biba ibibazo.

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8. Kuvura no kuvura

Uburyo bw'umuceri

Kuruhuka, urubura, kwikuramo, ubutumburuke - biracyari amahame ya zahabu kubikomere byinshi.

Kuvura umubiri

Aha niho gukira bihinduka ibikorwa. Kurambura, gushimangira, no gukangurira byose byose biri muri gahunda.

Inararibonye zo kubaga

Iyo ubwitonzi budashidikanywaho budahagije, kubaga ubunini burashobora gukosora ikibazo mubihe bigufi byo gukira.

Imiti Yubutegetsi (PRP, Ingirabuzimafatizo)

Gukata uburyohe bufasha umubiri iki gukira ubwabyo - cyane cyane kubikomere bihuriweho na mandon.

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9. Uruhare rwimirire na HyDration

Gutera imikorere

Ibiryo ni lisansi. Impirimbanyi nziza ya karbasi, poroteyine, n'ibinure birashobora gukora cyangwa kumena imyitozo.

Gucunga gutwikwa

Ibiryo byo kurwanya ubupfura nka Salmon, turmeric, n'amababi yamababi bifasha kugabanya ububabare no guteza imbere gukira.

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10. Imiti ya siporo nubuzima bwo mumutwe

Guhangana n'imvune

Gukomeretsa birashobora gukuramo mu mutwe. Kwiheba, gucika intege, no guhangayika birasanzwe - ariko kuvurwa.

Amaganya

Umubiri ukomeye ntakintu kidafite ibitekerezo byibanze. Abahanga mu by'imitekerereze ya siporo bafasha abakinnyi bakora igitutu.

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11. Kwirinda biruta gukira

Imyitozo yo mu rwego rwo kureba

Gushimangira imitsi ningingo mbere yimvune bibaye? Nibyo.

Gahunda yo Guhugura

Nta mibiri ibiri nimwe. Gahunda zijyanye zigukomeza umutekano kandi ukomeye.

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12. Mbega ubukorikori butegura imiti ya siporo

Kwambara na trackers

Abateramanyezi na porogaramu nziza zifasha abaganga n'abarwayi gukurikirana iterambere mugihe nyacyo.

Itumanaho rya Telver na Fortual

Gukomeretsa mugihe cyibiruhuko? Nta mpungenge. Guhamagara kuri videwo na muganga wa siporo urashobora kugufasha kwihuta.

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13. Abagore mumiti ya siporo

Ibikomere byihariye by'uburinganire

Amarira abera, kuvunika guhangayika, hamwe nibikomere bimwe bigira ingaruka kumiti itandukanye-imiti ya siporo ihuza.

Guhagararirwa mu murima

Abagore benshi binjira mu mwuga, batanga ubushishozi butandukanye kandi biteza imbere ireme ryitaweho.

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14. Igihagararo na Muyibayi

Gukomeretsa Isahani

Amagufwato aracyakura, atuma ababazwa muburyo budasanzwe.

Gutezimbere ingeso nziza

Shira amahugurwa akwiye no kurambura gahunda hakiri kare bifasha kwirinda ibibazo ubuzima bwawe bwose.

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15. Imiti ya Gerijic

Gukomeza gukora hamwe n'imyaka

Imyitozo ngororamubiri ifasha hamwe nimpimbano, ubucucike bwe, nubukari bwubwenge. Imiti ya siporo iremeza ko ifite umutekano.

Kubungabunga hamwe

Iyo arthrite yibasiye, haracyari inzira nyinshi zo kwimura ububabare-kubuntu-udasimbukaga neza kubaga.

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16. Imigani yerekeye imiti ya siporo

'Ni abakinnyi gusa '

IKINYOMA. Umuntu wese wimuka arashobora kungukirwa nabakozi bo mu biro bafite ububabare bw'umugongo kugeza mu kiruhuko cy'izabukuru bakora golf.

'Buri gihe ukeneye kubaga '

Oya. Mubyukuri, ibikomere byinshi bifatwa nabi. Kubaga ni ikiruhuko cya nyuma.

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17. Nigute wahitamo uburyo bwiza bwa siporo

Ibyangombwa kugirango ushake

Icyemezo cy'Inama y'Ubutegetsi, imyitozo yubusabane, nuburambe nuburyo bwawe ni urufunguzo.

Ibibazo byo kubaza mbere yo gusura

• Ni ubuhe buvuzi uhanganye?

• Ukorana nabantu kurwego rwubusa?

• Nkeneye kuvura umubiri cyangwa gutekereza?

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18. Umwanzuro: Emera umukinnyi muri wewe

Imiti ya siporo ntabwo ari abakinnyi gusa - ni kubantu bose bashaka kugenda neza, kubushake bubaho, kandi bagakomeza gukora. Waba ukora imyitozo ya 5K cyangwa wirukanye gukurukira inyuma yinyuma, ukwiye kwitabwaho bigufasha gukora neza.

Noneho, ubutaha urumva ijambo imiti ya siporo , ntukabitekerezeho nkikintu cyinzoka cyangwa kitagerwaho. Bitekerezeho nka sisitemu yo gushyigikira kubikorwa byawe cyane, ishoboye, no kwikorerahanga.

Nyuma ya byose- ntugomba kuba pro yo gufata umubiri wawe nkumwe.