6 Zosagwirizana Zomwe Zimayambitsa Zowawa-ndi Momwe Mungakonzere

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Kukankha ululu? Imani. Tsopano.

"Kupweteka ndi vuto lachipatala komanso vuto lachipatala," anatero Brett Jones, mwiniwake wa Applied Strength ku Pittsburgh yemwe ali ndi chivomerezo cha Functional Movement Screen, dongosolo la mayesero ndi njira zowonetsera zolimbitsa thupi. "Ndi chizindikiro chochenjeza. Ululu ulipo kuti ndikuuzeni china chake chalakwika."

Ndipo chizindikiro chochenjeza chikhoza kukhala chovuta kwambiri kuposa "mukupita molimbika." A Jones ndi makochi ena omwe adafunsira chidutswachi onse anali ndi nkhani yoopsa yoti anene ngati kupweteka kwa kasitomala kumatanthauza zovuta kwambiri monga vuto la mitsempha, vuto la chithokomiro, kapenanso khansa. Mfundo: Ngati mukumva kuwawa nthawi zonse mukamachita masewera olimbitsa thupi kapena ngati simupita kwa dokotala.

Ngati mwakonzedweratu ndi doc ndipo mukuvutikabe, yesani mayeso osavuta awa kuti muwone chomwe chikuyambitsa ululuwo - chitha kukhala chokhudzana ndi kusakhazikika mbali ina yathupi. Uthenga wabwino: Ndi zolimbitsa thupi izi, kutambasula, ndi zolimbitsa thupi, mutha kuzikonza-palibe madokotala ofunikira.

Kupweteka kwa khosi ndi mutu? Akhoza kukhala mapewa anu.

Ngati mukukumana ndi zodabwitsazi ndipo adakuchotsani ndi dokotala, onani kutalika kwa mapewa anu, atero a Aaron Brooks, katswiri wa biomechanics komanso mwini wa Perfect Postures ku Auburndale, MA.

“Yang’anani pagalasi ndi kuona ngati phewa limodzi ndi lalitali kapena lotsika kuposa linzake,” iye akutero.Ngati limodzi la mapewa anu litali kuposa linzake, mudzakhala mukulimbikitsana kuposa linzake, ndipo limatha kukwera kupita patsogolo kuposa linzake-kuchititsa kutembenukira mkati kwa dzanja. "Mukamapanga mzere kapena atolankhani, mbali ija idzatsinidwa. Pali malo ochepa paphewa. Mutha kuthana ndi bursitis kapena tendonitis." Kapena kupweteka kwa mutu ndi kupweteka kwa khosi.

Konzani: Ngati kuyesa kwagalasi kukuwonetsa kuti sakugwirizana, yesani khomo limodzi lokhalo, Brooks akuti. Kuti muchite izi, imirirani pakhomo la chitseko, ndipo ikani mkono wanu wakumanja mkati mwa chitseko kumanja kwa jamb, chikhatho chotsutsana ndi jamb pafupifupi kutalika kwa mapewa. Poterepa, pindani chifuwa chanu pang'ono pakhomo kuti mutambasule chifuwa mwinanso, mutha kupita patsogolo ndi phazi lanu lamanja, ndikusunga phazi lanu lamanzere. Kutambasula kumeneku kumatsegula minofu yanu pachifuwa ndikupanga malo phewa lanu kuyenda.

Pawiri kotambasula ndikulimbitsa thupi kwakumbuyo kwakatikati: Gwirani gulu lotsutsa ndikulitambasula patsogolo pa chifuwa chanu kuti manja anu alunjika mbali kuchokera kumaphewa anu, mitengo ya kanjedza ikuyang'ana mmwamba. Pakukulitsa kwathunthu kwa manja anu, gululo liyenera kutambasulidwa. Bwererani kuti muwombe m'manja kutsogolo, ndikubwereza mayendedwe. Phatikizani kusunthika uku kawiri-kawiri pa sabata.

Mapewa ngakhale? Mutu wanu ukhoza kukhala wochokera kumutu wopendekera patsogolo.

Ngati simukuwona kutalika kwa mapewa anu, tembenukani kumbali, atero a Robert Taylor, omwe ndi a Smarter Team Training ku Baltimore. Ngati mutu wanu ukugunda kumbuyo kwa mapewa anu, pamapeto pake umatha kuchepetsa kuchuluka kwa magazi kumutu ndi m'khosi.

"Mutu umatsamira kutsogolo, msanawo umayang'ana kutsogolo, ndipo umayikanso kupsinjika kosafunikira kumunsi kwa msana," akutero. Ndi kuchepa kwa magazi kumutu wanu woganizira, mutha kupweteka mutu.

Konzani: Lonjezani magazi kumtunda ndikubwezeretsanso mutu wanu pamalo ake ataliatali, mwamphamvu pophunzitsa khosi lanu, a Taylor atero. Yesani kukweza mkono umodzi uku kuti mugwirizane:

Khalani pa benchi yowongoka, monga momwe mungagwiritsire ntchito makina osindikiza. Atanyamula kachingwe kadzanja lamanja, ikani dzanja lanu lamanzere pansi pa tsaya lanu lakumanzere ndikugwira mbali ya mpando. Lolani dzanja lanu lamanja likhale pansi pambali panu ndikukoka masamba anu paphewa palimodzi. Tsopano kwezani phewa lanu lakumanja molunjika khutu lanu-kwezani molunjika m'malo mogudubuza phewa lanu. Gwirani kugunda pamwamba, ndiyeno bwererani kumalo oyambira. Malizitsani gulu la khumi, ndikubwereza mbali inayo.

Kupweteka pamapazi mukamathamanga? Atha kukhala m'chiuno mwanu.

"Bondo lili ndi oyandikana nawo awiri oyipa - chiuno ndi bondo," akutero Jones. Ululu womwe mumamva pabondo lanu ukhoza kukhala wolimba kapena wosunthika kwa oyandikana nawo oyipawo. "Amasesa masamba awo onse m'bwalo la bondo. Aliyense amadzudzula bondo, koma ndi oyandikana nawo."

Kuti muwone ngati m'chiuno mwanu muli ndi kayendedwe koyenera, ikani kumbuyo kwanu pakhomo kuti pakati pa kneecap yanu ikhale pamtunda. Kwezani manja anu kumbali yanu, manja anu mmwamba. Bweretsani mapazi anu palimodzi, zala zolozera padenga. Kokani zala zanu ku mashini anu kuti mupange ngodya ya digirii 90 pabondo. Sungani mwendo umodzi molunjika ndikukweza pang'onopang'ono mwendowo mpaka bondo lanu litapindika pa mwendo wanu wokweza, kapena phazi lanu lakumunsi likuweramira kapena kutembenukira kumbali.

"Onani ngati mbali yoluka ya bondo lanu ingapangitse kuti idutse chimango cha chitseko," akutero a Jones. Ngati zitero, m'chiuno mwanu muli mafoni ambiri-onani mayeso a akakolo pansipa kuti muwone ngati izi zikuyambitsa zovuta zina za mawondo. Ngati bondo silingathe, tambani thovu m'chiuno mwanu ndi glutes, ndiyeno gwiritsani ntchito kutambasula uku pogwiritsa ntchito lamba kapena lamba kuti musinthe nthawi yomweyo.

Konzani: Kugona chimodzimodzi ndi nthawi ya mayeso, kukulunga lamba kapena lamba mozungulira phazi limodzi ndikukweza mpaka mutangoyamba kumva kutambasula - osafikira pamlingo womwe mungatambasulire, koma chiyambi chabe cha kutambasula , Jones akutero. Mukafika, bweretsani mwendo wanu wina kuti mukumane nawo. Bweretsani mwendo wosamangidwa pansi. Pakadali pano, mutha kupeza kuti mwendo womangirayo ukhoza kukwera pang'ono. Zikatero, bweretsani mwendo wosamangirira kuti mukakumane nawonso. Pitirizani mpaka simumvanso kupita patsogolo mwendo womangirizidwawo, ndikusintha.

Chiuno chikuyenda bwino? Onetsetsani akakolo anu.

Ngati m'chiuno mwanu muli mafoni (ndipo ngakhale atakhala kuti alibe), kuyenda kwa akakolo kumathandizanso kupweteka kwa bondo, atero a Mike Perry, eni ake a Skill of Strength ku North Chelmsford, Mass., Omwe ali ndi mbiri mu Functional Movement Screen. Kuti muwone momwe akakolo anu amayendera (kapena ayi), yang'anani bondo limodzi moyang'ana khoma. Mawondo anu ayenera kupanga ma 90-degree angles, ndipo chala chakumapazi kwanu chikhala pafupi mainchesi anayi kuchokera kukhoma. Pamalo awa, Perry akuti, yesetsani kugwedeza bondo lanu pamwamba pa chala cha pinkiy kuti mugwire khoma popanda kukweza chidendene chanu. Ngati mutha kufikira khoma, bondo lanu likuyenda bwino. Ngati phazi lako likubwera bondo lako lisanakhudze khoma, ng'ombe zako "zimakhala zolimba modabwitsa," akutero Perry.

Konzani: Pofuna kuthana ndi vutoli, pukutani ana a ng'ombe anu ndikuyesa kusinthaku pamayeso a akakolo a Brett Jones. Ganizirani malo omwewo ogwada, ndikuyika nsonga ya tsache pa chala chanu chobiriwira. Gwirani ndodoyo kotero ikukhudza kunja kwa bondo lanu. Ndodoyo ili pomwepo, kuti bondo lanu lisatulukire kumbali, yendetsani bondo patsogolo pang'onopang'ono, ndikuyimilira pamene chidendene chanu chimachoka pansi. Mukachita izi ngati kubowola, a Jones atero, mutha kuwona bwino theka la inchi mu gawo loyamba. Ngati mukumva kuwawa panthawi yobowola, imani ndi kufunsa dokotala.

Kulimba kwa msana? Mwina mchiuno mwanu.

Monga kupweteka kwa mawondo, kusamva bwino kwa msana nthawi zambiri si vuto la msana konse, Brooks akuti. Ngati mbali imodzi ya m'chiuno mwanu ndi yayikulu kuposa inayo, imatha kubweretsa kupweteka kwa msana, kupweteka m'chiuno, kupweteka kwam'mimba, kapena kupweteka kwamondo.

"Mukayesa kupanga lunge, bondo lakumtunda lidzagwera ndipo mchiuno umayang'ana mkati," akutero Brooks. Zotsatira za kusintha kumeneku pakapita nthawi kungakhale kupweteka kwa mawondo, misozi ya patella, kuvulala kwapakati pa meniscus, kapena hip bursitis.

Koma kumbuyo kwanu - kufanana kwa m'chiuno mwanu kumatha kukoka kumbuyo kwanu, ndikupangitsa kuti mukhale wolimba mukakhala tsiku lonse.

Konzani: Mukawona kuti m'chiuno mwanu mulibe kufanana, yesani kulanda mchiuno. Gona chagwada ndi mawondo atawerama ndi mapazi atagwa pansi, m'lifupi mchiuno (malo apamwamba). Manga kachingwe kakang'ono kovutikira mozungulira mawondo anu kuti kakhale kakang'ono pang'ono mawondo anu ali limodzi. Tsopano kanikizani kansalu kameneka kuti mulekanitse mawondo anu mpaka apange mawonekedwe a V, atagwira kumapeto kwenikweni kwa atolankhani kwakanthawi. Kusunthaku kumathandizira kukonza kusamvana kwa m'chiuno chifukwa "pakunama, minofu yomwe imapangitsa kuti mafupa a chiuno asatulukidwe amatsekedwa," akutero a Brooks. Bwerezani magulu awiri obwereza 20, katatu pa sabata.

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