Kudzoka Kubva Kukuvara
Kukuvara kwakajairika pakumhanya, uye vazhinji vedu takasangana nazvo. Zvisinei, tingakunda sei kukuvara uku towanazve simba redu nekurudziro yekudzokera pakumhanya?
Manuel García Arcega, nhengo yeChikwata Arduua, akatanga kudzidziswa nesu anenge makore maviri apfuura. Akasangana nekukuvara kwakasiyana kwakajairwa kumhanya asi akagara achiratidza kutsunga kukuru uye kusimba mukudzoka kwake.
Ngationgororei nyaya yaManuel uye nezve kukuvara kwake…
Manuel ndiani, uye chii chiri ukama hwake nemitambo?
Pazera ramakore 40, mitambo yave iri rutivi runokosha rwoupenyu hwangu kubvira ndichiri muduku zvikuru. Ndakatanga kutora chikamu mumijaho miduku yokuyambuka nyika ndiine makore 5 chete uye zvishoma nezvishoma ndakatanga chido chekufamba nzendo dziri pakati nepakati kusvika kure pakumhanya mumakomo.
Ndakatamba futsal, dzakasiyana siyana nhabvu, apo neapo basketball, gomo bhasikoro, ega ega 10k mijaho paasphalt, nezvimwe. Muna 2014, ndakapinda munyika yeDuathlon neTriathlon uye ndikachinja kuenda kuTrail Running muna 2016.
Wakakuvara makore matatu apfuura. Chii chakaitika, uye chii chaiva migumisiro yacho?
Kwemakore ose aya, ndakatarisana nekukuvara kuduku kunoverengeka, kumwe kwacho kwakatora nguva yakareba kupfuura zvandaida. Muna 2015, ndakatambura ne "plantar fasciitis" kwemwedzi mipfumbamwe, kunyanya kukonzerwa nekusarudzwa kweshangu dzisina kunaka. Mhedzisiro yacho yaive yakashata kurongeka kwehudyu, zvichitungamira kune makakatanwa mune yangu iliac psoas. Sezvineiwo, ndakasangana naSusana Sanchez, nyanzvi yeBarefoot, akazova shamwari yepedyo. Mumwedzi mumwe chete, akandibatsira kuti ndinyatsopora.
Musi waFebruary 23, 2020, ndakakuvara zvakare. Panguva ino, kusagadzikana kwaiva munharaunda yekunze yebvi rangu. Pashure pokuongororwa kakawanda, ndakaonekwa kuti ndine “iliotibial band syndrome,” inowanzozivikanwa se“runner’s syndrome.” Kukuvara uku kwave kunetsa uye kunorwadza kwandati ndambosangana nazvo. Ndakatozovhiyiwa anterior cruciate ligament operation pabvi rangu. Pese pandaienda kunomhanya, ndainzwa kurwadziwa kwebvi kusingatsungirike mukati memaminitsi mashanu, uye kutsvaga mhinduro kana kuziva chikonzero kwairatidza kuti kwaisava nyore.
Wakakwanisa sei kudzoka munzira yekumhanya?
Zvishoma nezvishoma ndakatanga kuita basa resimba, kuita maekisesaizi egluteus medius, uye pakave nekuvandudzwa. Ini zvishoma nezvishoma ndakatanga kubatanidza kudzidziswa kwesimba uye gluteus medius maekisesaizi, izvo zvakaguma nekumwe kuvandudzwa. Anenge makore maviri apfuura, ndakasangana naFernando ndokutanga kudzidziswa naye. Diego, shamwari ye Arduua uye yaichimbova chikwata changu cheTriathlon, uyewo chiremba wangu wenguva dzose wephysiotherapist, akaita basa rinokosha murwendo urwu. Fernando aiziva matambudziko angu kubva pakutanga uye akaronga nguva dzandaidzidziswa kuti dzienderane. Akashanda pamwe naSusana naDiego. Muchokwadi, Fernando aiwanzo tarisa kusimba kwangu sezvo ndaida kufambira mberi nekukurumidza, ukuwo chainyanya kumunetsa kwaive kupora kwangu zvachose uye kubudirira kwekuchinja kuenda kwandiri nhasi.
Patova nemakore matatu kubva pandakapedzisira kukuvara. Mukati mamakore maviri okutanga, handina kukwanisa kukwikwidza nokuda kwezvose zviri zviviri kunaya kwomuviri uye kusimba kwangu kwakaipa. Zvisinei, makore matatu gare gare, ndinogona kutaura ndichidada kuti ndanaya zvizere. Matambudziko emabvi, kunyanya lumbar nyaya, anyangarika. Muna Chivabvu 2022, ndakapedza nhangemutange yangu yekutanga yemakomo, iyo Ultra del Moncayo muZaragoza, Spain, inofukidza 23K nekukwira kwepamusoro kwe1,100m mumaawa matatu nemaminetsi matatu.
Kwapera gore, nokudzidziswa nguva dzose, ndakakwanisa kugera ndebvu maminitsi 21 kubva panguva yandakanga ndamboita munhangemutange imwe cheteyo!
Ndezvipi zvinangwa zvako zvikuru zvegore rino neramangwana?
Gore rino, chinangwa changu chikuru ndechekupedzisa "Las Maraton de las Tucas," nhangemutange ye42K ine 2,500m kukwidziridzwa kuwana, mukati memaawa masere. Chiitiko ichi chichaitika muBenasque, Huesca, Aragon, Spain, pakupera kwaChikunguru. Gore rakapera, ndakapedza mujaho mumaawa mapfumbamwe nemaminetsi makumi maviri nerimwe, zvinova zvakandinakira zvikuru mushure mematambudziko andakatarisana nawo.
Chero mazwi ekupedzisira?
Ndinoda kuratidza kutenda kwangu kuna Fernando, Diego, naSusana nerutsigiro rwavo rwusingaperi nekuedza murwendo urwu rwose. Ndinotenda kwavari, iye zvino ndava mumamiriro ezvinhu akanaka ekunakidzwa nemutambo wandinoda. Mumirangariro, yakanga iri nguva yakaoma kwandiri, mose muri muviri pachangu nomumhanyi, kusvikira kutambanuko yokuti ndakapotsa ndarega zvemitambo zvachose.
Ndinovimba kuti nyaya yangu inogona kukurudzira vamwe vatambi vemitambo uye kuvadzivirira kubva mukuora mwoyo munguva refu yekukuvara.
Rangarira, kiyi ndeyekushanda nevanhu vakakodzera uye nekutevera kudzidziswa kwakatemwa uye maekisesaizi.
Kutumira kwaziso dzinodziya kubva kuZaragoza, Spain.
/Manu, Arduua chikwata
Summing up
Ndinokutendai, Manuel, nekugovera nyaya yenyu inoshamisa. Izvo pasina mubvunzo zvichabatsira vamhanyi vakawanda kunzwisisa kukosha kwesimba, kufamba, uye kuwana kukurudzira mukutarisana nekukuvara.
Pazasi, ini ndanyora zvimwe chokwadi nezvekukuvara kwakafanana.
Ndapota inzwa wakasununguka kundibata kana uine chero mibvunzo kana uchida rubatsiro nekudzidziswa kwako.
Katinka Nyberg CEO/Muvambi
katinka.nyberg@arduua.com
Chokwadi pamusoro peGluteus Medius Dysfunction uye Kukuvadza Kwakabatana
Chokwadi pamusoro peGluteus Medius Dysfunction uye Kukuvara Kwakafanana Iyo gluteus medius muscle, iri padivi pehudyu yako, inoita basa rakakosha mukudzikamisa kwekupedzisira. Inoshanda pamwe chete nemamwe mhasuru kutsigira uye kudzikamisa mubatanidzwa wehudyu. Iyi tsandanyama inobatsira mukubira hudyu (kufambisa chidya kunze) uye kutenderera.
Iyo gluteus medius inonyanya kukosha pakufamba. Inobata zvakasimba kuchengetedza pelvic kugadzikana kana yakamira pagumbo rimwe. Kushaya simba mumhasuru iyi kunogona kutungamirira kugait abnormalities, mukati mehudyu kutenderera, kutenderera kusingaite panguva yekufamba, kumhanya, nekusvetuka, uye kuwedzera njodzi yekukuvara kwemabvi nemakumbo.
Kukuvara kune gluteus medius kunenge kushoma asi kunogona kuitika nekuda kwekutora chikamu chemitambo, kudonha, kana hip bursitis. Kushaya simba muboka retsandanyama iri kwakabatanidzwawo nemamiriro akasiyana-siyana epasi, kusanganisira kurwadziwa kwemabvi, patellofemoral stress syndrome (PFSS), iliotibial band friction syndrome (ITBS), uye kurwadziwa kwehudyu.
Kuda rumwe rubatsiro?
Muchikamu chino Kunda Makomo, unogona kuverenga zvakawanda nezve maitiro ekudzidzira kugomo marathon kana ultra-trail.
Kana iwe uchifarira Arduua Coaching, kuwana rubatsiro nekudzidziswa kwako, ndapota verenga zvakawanda pawebhu peji yedu kana kubata katinka.nyberg@arduua.com kune rumwe ruzivo kana mibvunzo.