7 Zochita Zolimbitsa Thupi Zomwe Zimayambitsa Kupweteka kwa Bondo Mobisa

Zamkati

• Phunzirani Kulankhula Molondola
• Sinthani Magulu Anu Olimbitsa Thupi
• Pewani ku Maphunziro a Phiri
• Konzani Fomu Yanu ya Yoga
• Sinthani Barre Moves
• Limbikitsani Pamaso pa Masitepe
• Pangani Musanayambe Kickboxing
• Onaninso za

Bondo lalikulu limatha kusokoneza nyengo yanu yophunzitsira ndikukuchotsani m'makalasi olimbitsa thupi (sizosangalatsa!). Ndipo ngakhale ambiri aife timakhala osamala kuti titeteze mawondo athu, ndi zinthu zazing'ono zomwe zimatiyika kwambiri Ngozi. Kupatula apo, pomwe anthu amaganiza kuti kuthamanga ndi komwe kumayambitsa kuvulala kwamabondo, othamanga alibe mavuto abondo kuposa wina aliyense, atero a Sabrina Strickland, MD, dokotala wa mafupa ku Women's Sports Medicine Center ku Hospital for Special Surgery ku New York City.

Vuto lowopsa kwambiri? Kuvulala kwamakalasi amisasa ya boot camp, CrossFit, komanso yoga, komwe anthu akugwira ntchito yosauka, Strickland akuti. "Azimayi amakonda kukhala ndi ululu wa m'mabondo, kuchulukirachulukira, kapena matenda a patellar femoral - zonsezi ndi zofanana: kukwiyitsidwa ndi kapu ya bondo." Thukuta bwino popewa misampha isanu ndi iwiri yodziwika bwino yophunzirira.

Phunzirani Kulankhula Molondola

ThinkStock

Ma squats amatha kukakamiza mawondo anu, zedi, koma mapapu amathanso! Kuchita molakwika (kapena pafupipafupi), mapapu omwe alibe mawonekedwe angapangitse kukwiya kwa kneecap, atero a Strickland. Izi ndichifukwa choti kugwiritsa ntchito mopitilira muyeso komanso kusakhazikika bwino kumawonjezera kupsinjika kwa olowa. Nthawi zina, nyamakazi pang'ono imatha kupwetekanso, akutero Strickland.

Pewani Kuvulala: Kulimbitsa ma quads anu, nyundo, ndi chiuno (kudzera mukuyenda ngati squats ndi mapapu ndi mawonekedwe oyenera!) Angathe Thandizeni pewani kuvulazidwa. Minofu yanu yamiyendo imathandizira kukhazikika pa bondo lanu, kotero kuti ikakhala yolimba, imatha kulemetsa kwambiri, kupeputsa katundu pamagulu anu.

Fomu yoyenera ya lunge: Sungani bondo lanu lakumbuyo molingana, koma osadutsa kale, bondo lanu. Bondo lanu lakumbuyo liyenera kufikira pansi, molingana ndi mapewa anu ndi chiuno. Kukhazikika kwanu kuyenera kukhala koyang'ana patsogolo, mapewa pansi, komanso kusinthasintha. Chepetsani mapapo katatu pa sabata komanso mphindi 10 mpaka 15 pagawo lililonse, kutengera momwe muliri olimba, Strickland akuti. "Mwachita zambiri ngati maondo anu akupweteka panthawi yolimbitsa thupi kapena mukamaliza," akuwonjezera.

Sinthani Magulu Anu Olimbitsa Thupi

Zithunzi za Getty

Makalasi ochulukirapo - kuyambira TRX ndi boot boot kupita ku CrossFit-ikani mawondo anu pachiwopsezo. Apanso, malumikizidwe anu amakhala ndi vuto logwiritsa ntchito mopitirira muyeso komanso mawonekedwe osauka. Kulumpha-monga momwe zilili ndi ma burpees onse!

Pewani Kuvulala: "Ukadaulo umayendetsa chilichonse," akutero wophunzitsa komanso membala wa Westin Well-Being Council a Holly Perkins, omwe amalimbikitsa kuwunika matupi asanu kuti apeze mphamvu zolimbitsa thupi: miyendo yopendekeka ndi mawondo okwezedwa, mawondo atapanikizika panja, kufinya, matako olumikizidwa, ndi mapewa ozikika mmbuyo ndi pansi. Chepetsani katunduyo kuti muthe kukhalabe ndi luso labwino pazonse koma zobwereza ziwiri zomaliza za seti iliyonse, Perkins akuti. (Mawonekedwe anu amatha kugwera ku 70 kapena 80 peresenti ya zabwino zokhazokha pazobwereza ziwiri zomaliza, akutero.) Ndipo sakanizani magawo anu kuti mupewe kugwira ntchito mofanana ndi magulu a minofu (ndi kukanikiza ziwalo zomwezo) tsiku ndi tsiku. Pitani ku makalasi olimbikitsa kwambiri kapena olemetsa tsiku lililonse, makamaka m'miyezi ingapo yoyambirira yachizoloŵezi chatsopano, akuwonjezera. "Musamachite kalasi yomweyi masiku atatu motsatizana," akulangiza Strickland. "Mukamazisakaniza, ndiye kuti simungavulaze china chake."

Pewani ku Maphunziro a Phiri

Zithunzi za Corbis

Mapiri ochuluka kwambiri-akuthamanga panja kapena kukwera makina olingika-amatha kuwotcha patella wanu. "Mapiri amafuna ntchito yochulukirapo ya quads, zomwe zikutanthauza kuti chimakhala chokwera kwambiri pachapewa cha bondo ndi kutsogolo kwa bondo," akutero a Strickland. "Sizitanthauza kuti simungathe kuchita mapiri. Koma muyenera kukhala okwanira."

Pewani Kuvulala: Othamanga ayenera kukonzekera ntchito yakumapiri yolimbitsa zolimba za quad ndi mchiuno, Strickland akuti. Zigobvu zam'madzi, mwendo wammbali umakweza, ndipo kuyenda kwa squat kumayang'ana gluteus medius-minofu yomwe imapangitsa kuti mwendo wanu ukwere mbali. Kuchita masewera olimbitsa thupi kulikonse kumatha kuchitidwa ndi gulu lotsutsa kapena popanda. Kukulitsa miyendo ndi squats kumayang'ana ma quads. Sanjani maphunziro a kumapiri okha pambuyo muli ndi malo olimba olimbitsa thupi omwe amaphatikizapo kuphunzitsa mphamvu. Ndipo, kachiwiri, osachita zambiri, pafupipafupi. Pitani pamwamba pamapiri tsiku lililonse, Strickland akuti.

Konzani Fomu Yanu ya Yoga

Ganizirani

"Odwala ambiri amati, 'Zimandiwawa ndikakhala wankhondo,' zomwe kwenikweni zimakhala zopumira," akufotokoza Strickland. "Ndi chifukwa chakuti sadziwa momwe angakwaniritsire mawonekedwe awo. Alibe mphamvu zokwanira m'chiuno, amalola bondo lawo kulowa, ndipo amatha kukhala ndi nkhawa kwambiri pa kneecap yawo."

Pewani Kuvulala: Yambani ndi kalasi yaing'ono kapena kudziyika nokha pafupi ndi mphunzitsi kuti muphunzire njira yolondola ya kayendedwe kalikonse. Popeza mawonekedwe ndiwosiyana pazochitika zilizonse, yambani ndi izi Zofunikira pa Yoga Cues Kuti Mupeze Zambiri Paka Nthawi Yanu.

Sinthani Barre Moves

Zithunzi za Corbis

"Ndimachita makalasi a barre, ndipo ndikayang'ana m'chipindacho, ndimadabwa kuti ndi anthu angati omwe samakhala mozama m'mapiri kapena m'matumba chifukwa amapweteka mawondo," akutero Strickland. "Ngati zikukupweteketsani, khalani pansi pokhapokha momwe mumamvera bwino pa bondo lanu. Pali kusiyana pakati pa kutopetsa minofu yanu ndikupweteketsani mawondo anu."

Pewani Kuvulala: Sinthani kusuntha ngati pliés kuti musamve kupweteka kwa bondo. M'malo mokakamira m'chiuno mwanu, yesetsani kuti musalowerere ndale, ndikungoyendetsa mapazi anu moyenera. Nthawi ikafika yoti mabondo akuya agwadidwe, pitani pansi pokhapokha ngati simumva kuwawa. Kupanda kutero, ingogwerani mzere wanu wamtendere. Mukakayikira, lankhulani ndi aphunzitsi anu kuti muwone momwe mungasinthire chilichonse chomwe chikukuvutitsani, Strickland akuti.

Limbikitsani Pamaso pa Masitepe

Zithunzi za Corbis

Musanayambe kulimbana ndi masitepe a ofesi yanu kapena mpikisano wokwera nsanja, konzekerani miyendo yanu ndi maphunziro olimba omwe amalimbana ndi ma quads anu, monga kukweza mwendo molunjika. "Anthu ambiri amabwera pambuyo pamavuto a masitepe ali ndi mawondo owawa chifukwa ma quads awo alibe mphamvu zokwanira kuwathandizira," akutero a Strickland. Monga mapiri, masitepe amakupatsirani katundu m'mabondo anu - kangapo 3.5 kulemera kwa thupi lanu mukakwera masitepe ndi kasanu thupi lanu mukamatsika, malinga ndi Massachusetts General Hospital department of Orthopedic Surgery.

Pewani kuvulala: Sitima yamphamvu yolimbitsa ma quadriceps anu, ma hamstrings, ndi minofu ina yomwe imathandizira maondo anu musanalowe masitepe olimbitsa thupi. Yesani kukweza mwendo wowongoka, kupindika mwendo umodzi, kupindika m'miyendo, kulumikizana pamakoma, ndi machitidwe ena olimbitsa bondo, akuwonetsa American Academy of Orthopedic Surgeons.

Pangani Musanayambe Kickboxing

Zithunzi za Corbis

"Simungakhale ndi vuto lalikulu la bondo ndikuchita kickboxing. Pamafunika mwendo wangwiro." Miyendo ikupindika, mukuyenda m'njira zatsopano, muyenera kukhala okhazikika-chilichonse chikhoza kuchitika.

Pewani Kuvulala: "Musanapange kalasi ya kickboxing, muyenera kukhala okhazikika bwino, okhazikika komanso amphamvu," akutero Strickland. Ingolimbanani ndi kickboxing ndi masewera ankhondo ochepa ngati muli ndi masewera olimbitsa thupi komanso mwakhala mukuphunzitsidwa zolimbitsa thupi, Strickland akulangiza. Onetsetsani kuti mwayenda bwino ndi squat imodzi yamiyendo patsogolo pagalasi musanalowe mkalasi, amalimbikitsa. Mukufuna kugwira ntchito yanu? Yesani matabwa ndi agalu ambalame kuti aphunzitse ma abs ndi ma glutes anu, ndi matabwa am'mbali kuti agwirizane ndi ma oblique anu. (Ngati muli ndi ntchito yoti muchite musanayese masewera olimbitsa thupi, musatukuse thukuta! Yesani imodzi ngati Njira 6 Zowonjezera Ntchito Yanu Kuchita Chilimwe.)

Onaninso za