Njira Yabwino Yotsitsimula Yolimbitsa Thupi Yadongosolo Lanu

Zamkati

• Ngati Muli ndi Mphindi 2
• Ngati Muli ndi Mphindi 5
• Ngati Muli ndi Mphindi 10
• Ngati Muli ndi Mphindi 30
• Ngati Muli ndi Ola kapena Zambiri
• Onaninso za

Ngati mukuganiza kuti kuchira masewera olimbitsa thupi kumangothandiza othamanga okha kapena malo ochepera omwe amakhala masiku asanu ndi limodzi sabata komanso maola ambiri akugwira ntchito yolimbitsa thupi, ndi nthawi yopumula kuti muphunzire zoyambira. Inde, njira zochiritsira-kuyambira kuphulika kwa thovu mpaka kutikita-kugwira ntchito bwino kuti muchepetse kupweteka kwa minofu, ndipo amapangitsa othamanga ndi ochita masewera olimbitsa thupi tsiku ndi tsiku kubwerera ku maphunziro mwachangu. Koma kuchira ndikofunikanso pakuchepetsa mayendedwe atsiku ndi tsiku ndikuwongolera kulumikizana kwa thupi. Kotero ngakhale mutakhala masiku ambiri pampando, mukhoza kupindula ndi kupuma pang'ono ndi kuchira.

"Kuchira sikungopewa kupwetekedwa mtima. Ndizokhudza kubwezeretsa thupi lanu kuti likhale losalowerera ndale, "anatero mphunzitsi Aaron Drogozewski, cofounder wa ReCOVER, studio ku NYC yodzipereka kuti ikuthandizeni kumva bwino pambuyo polimbitsa thupi komanso kupitirira. "Pamene thupi silikuyenda bwino kapena silikuyenda bwino, mphamvu zanu ndi kupirira zimakonda kutuluka pawindo ndipo chiopsezo chanu chovulazidwa chikuwonjezeka," akutero Drogozewski. "Chifukwa chake kuchira sikungotulutsa lactic acid, koma kuwonetsetsa kuti mayendedwe anu ali pamalo abwino." (Zogwirizana: Yoga Imafuna Kukhazikitsa "Smartphone" Yanu ndi "Tech Neck")

Musalole lingaliro la kuwonjezera china Zomwe zili pamndandanda wanu wochita zolimbitsa thupi zimakulemetsani, komabe. Kupereka mphindi zochepa patsiku kuti mutambasule kapena kugubuduza kumapindulitsabe thupi. Monga momwe mumagwirira ntchito, kukhala mogwirizana ndi zomwe mumachira ndizofunika kwambiri. Umu ndi momwe mungapezere nthawi, mosasamala kanthu za ndandanda yanu.

Ngati Muli ndi Mphindi 2

Yambani kugudubuza! Kafukufuku wasonyeza kuti kupukusa thovu kungathandize kuchepetsa kupweteka kwa minofu (DOMS) kwachedwa, ndiko kuti kupindula komwe mumamva tsiku limodzi kapena awiri mutatha kuchita masewera olimbitsa thupi.

Kuti mugwire bwino ntchito ma kinks, Drogozewski akuwonetsa kuyimilira pamalo olimba kwa masekondi ochepa, m'malo mongoyenda. Mwachitsanzo, ogwira ntchito pa desiki angapindule kwambiri pocheza pa chopukusira cha thovu chomwe chimayikidwa pambali pa chiuno chawo (chotchedwa TFL, kapena tensor fascia latae), chomwe chimayambitsa kusapeza bwino.

Sankhani chopukusira cha thovu chogwedezeka, monga Hyperice Viyper 2.0 kapena Hypervolt, chida chotsitsimutsa cham'manja chatsopano, ngati mukufunadi kubwezeretsanso zabwinozo. Kuthamangitsidwa kumatumiza uthenga wamphamvu ku mitsempha yayikulu kuti magazi aziyenda ndikutulutsa asidi wa lactic, atero a Kamraan Husain, DC, katswiri wazachipatala wapanyumba ku Tone House ku NYC. Izi ndizothandiza makamaka kwa munthu amene angofika kumene, kumaliza masewera olimbitsa thupi, kapena ngakhale munthu amene wakhala pansi kapena waimirira kwakanthawi.

Kuchita masewera olimbitsa thupi kwambiri kapena kukhala pamalo okhazikika kumachepetsa magazi kupita mbali zina za thupi, atero a Husain. Ndipo kugubuduza thovu kumawonjezera magazi. "Mukakhala ndi magazi ochulukirapo, mumakhala ndi mpweya wochulukirapo, kuchepa kwambiri ndi asidi ya lactic, ndipo mumatha kuthana ndikulimbana ndi zamwano zilizonse mthupi lanu," akutero.

Ngati Muli ndi Mphindi 5

Tengani nthawi kuti mutambasule kuti musinthe mayendedwe anu. Ngakhale kuti static stretches imakonda kugwira ntchito bwino mukamamaliza kulimbitsa thupi, kungogwira masekondi 30 tsiku lonse kungathandizenso thupi lanu kuti lifike pochira. Ndipo mumangofunikira mphindi zochepa kuti muchite, atero Drogozewski.

Yesani izi zosavuta zitatu kuti zikuthandizeni kukonza mayendedwe anu (kutsutsana ndi omwe abweranso, mapewa ozungulira). Nazi momwe mungachitire:

Tambasulani Mbali Pamaonekedwe a Mwana

• Yambani poyika mwana ndikutambasula manja patsogolo panu pansi.
• Lembani m'chiuno pansi kuti muyambe kuyamwa kwanu (minofu yayikulu yapakati-kumbuyo kwanu), ndikuyenda manja mbali imodzi, ndikumverera kutambalala mbali inayo. Gwiritsani, kenako kubwereza mbali inayo.

Kutambasula Chifuwa Pogwiritsa Ntchito Chitseko Cha Khomo

• Lowani mkati mwa chitseko ndi mikono yonse yotambasulidwa m'mbali, manja motsutsana ndi chimango.
• Pamene manja ali obzalidwa pambali pa chimango, tengani sitepe imodzi kapena ziwiri kudutsa pakhomo kuti mumve kutambasula pachifuwa chanu. Sungani miyendo yanu ndi pachimake.

Cobra Pose

• Gona m'mimba mwako pansi miyendo itatambasulidwa kumbuyo kwako, nsonga za mapazi pansi. Kukumbatira m'mbali zam'mbali ndi zikhatho mbali zonse pansi paphewa.
• Wongolani mikono kuti muchotse chifuwa pansi, osamala kuti ntchafu ndi mapazi zibzalidwe. Gwirani kwa masekondi awiri, kenaka mupumule ndikubwereza kwa 10 mpaka 15 reps.

Ngati ma flexer olimba a m'chiuno ali vuto lanu (lofala kwa othamanga), yesani izi:

Lunge wothamanga

• Gwirani ndi bondo lakumanja kutsogolo, bondo lakumanzere lotambasulidwa mmbuyo, pamwamba pa phazi lakumanzere likupumira pansi.
• Tuck pelvis pansi ndikuchita glutes pamene mukusuntha kulemera pang'ono patsogolo. Muyenera kumva kutambasula m'chiuno. Fikirani manja pamutu.
• Bwererani kumbuyo ndi dzanja lamanzere kuti mugwire phazi lakumanzere, ndipo kanikizani phazi lakumanzere kupita pansi kuti muzamitse kutambasuka. (Ichi ndi chimodzi mwazochita zisanu ndi zinayi zomwe muyenera kuchita mukatha kuthamanga kamodzi.)

Kutambasula Kwa Hamstring

• Gona chagada ndi mwendo umodzi molunjika mumlengalenga, pogwiritsa ntchito manja kuthandizira mwendo. Gwiritsani ntchito quad yanu kuti msana wanu ubwerere. Gwirani kwa masekondi 30, kenaka sinthani mbali.

Glute Bridge

• Ugone utagwada pansi utagwada, utakhazikika m'chiuno, ndipo mapazi utagona pansi.
• Pokhala osagwira nawo ntchito, kwezani m'chiuno ndikufinya glutes. Kwezani zala zala, kukanikiza zidendene pansi kuti pakhale bata. (Nazi zambiri pazomwe mungachite mukamavutikira mchiuno ndi AF.)

Ngati Muli ndi Mphindi 10

Pitani ku njira zitatu zomwe zingakuthandizeni kukonzanso thupi lanu kuti liziyenda bwino. Choyamba, chithovu chikugudubuza gulu la minofu, kenaka tambasulani gulu lomwelo la minofu, ndiyeno yesetsani mayendedwe amphamvu pang'ono omwe amayang'ana madera amenewo.

Kuyamba kodzigudubuza kumapeza magazi ndi mpweya wambiri pamalo othina, atero a Husain.Izi zimatenthetsa minofu yanu ndiyeno, mukatambasula, mutha kuwongolera kuyenda kwawo mosavuta. Pambuyo kutambasula, kugwira ntchito zowonjezera mphamvu zowonjezera mphamvu mu gulu lotsutsana la minofu lidzathandiza kulimbana ndi dera lolimba (ndipo nthawi zambiri lofooka). Izi zimathandiza kuti minofu yanu yonse igwire ntchito limodzi bwino, akutero. (Zogwirizana: Anna Victoria Amagawana Zochita Zolimbitsa Thupi 8 Kuti Akonze Kusalinganika Kwathupi)

Mwachitsanzo, ngati mukumva kupweteka m'mapewa ndi khosi lanu, yesani njirayi potulutsa ma lats anu, kenaka tambasulani mwanayo. Likulungani ndi kukoka kwa band: Ndi mikono yotambasulidwa patsogolo panu, kokerani gulu lolimba pamene mukugwirizanitsa minofu yam'mbuyo.

Husain akuwonetsa kuyang'ana gawo limodzi la thupi tsiku lililonse pampukutu uwu, kutambasula, kulimbikitsa kutsatizana. Sankhani minofu iliyonse yomwe ikumva zolimba tsiku lomwelo, kapena ngati mumayang'ana kwambiri gawo linalake lakuthupi polimbitsa thupi, gwirani ntchito yobwezeretsanso usiku watha, ndikuyang'ana minofu yomwe mudzagwire tsiku lotsatira. Pamaso pa tsiku lamiyendo, mwachitsanzo, tengani gulu lofunkha ndikugwiritsa ntchito ma glutes ndi ntchafu.

Ngati Muli ndi Mphindi 30

Kwezani masitepe anu poyenda mozungulira chipikacho kuti magazi anu aziyenda komanso minofu ikugwira ntchito, kapena yesani zida zina zochira.

"Kuti tinthu tating'onoting'ono tiziyenda bwino ndikuwononga zinyalala, kuyenda bwino kwa mphindi 30 pang'ono ndikosavuta koma kothandiza," akutero Drogozewski. Izi zimapangitsa kuti madzi azitha kuyenda mthupi lonse komanso michere yofika m'maselo anu, zonse zomwe ndizofunikira pakusintha kwa minofu ndikumachira. (Dziwani zambiri za malangizo a zakudya omwe angathandize kuchira msanga.)

Ngati mukufuna kukhala ndi teknoloji yobwezeretsa (yomwe yafika kutali, BTW) ikuchitireni ntchitoyo, ganizirani kupeza katswiri wa masewera olimbitsa thupi kapena masewera olimbitsa thupi omwe ali ndi nsapato zopondereza (zokondedwa pakati pa othamanga) kapena stimulation magetsi (kapena e-stim) mankhwala alipo. Ma studio owonjezera olimbitsira thupi (Tone House, Mile High Run Club, ReCOVER, onse ku NYC) akupereka chithandizo chamagetsi monga gawo la magawo awo anthawi zonse. Momwe zimagwirira ntchito: Nsapato zazikulu, zopindika zimakukulunga mwendo wanu kuyambira pamkono mpaka m'chiuno ngati mwendo wamagazi. Mpweya umayenda mu boot kutikita minofu m'miyendo yanu, kuchotsa zinyalala m'thupi lanu, monga lactic acid, ndikupangitsa magazi anu kuyenda kwambiri. Kumverera kokongola kwakumwamba mukakhala ndi ululu.

E-stim ndi njira ina yomwe nthawi zambiri imapezeka m'maofesi a chiropractor kapena kuchipatala. Zimaphatikizira zigamba zolimbikitsira zamagetsi zomwe zimalumikizidwa ndi minofu yosiyanasiyana kuti izipeza msanga. Zimagwira bwino pamankhwala ena omwe amakhala olimba kapena osagwirizana, akutero Drogozewski, koma osati thupi lanu lonse. (Tsopano, mutha kuyesa kuyesa kulimbikitsanso nyumba yanu ngati gawo lazida zobwezeretsera.)

Ngati Muli ndi Ola kapena Zambiri

Musalole kuyesedwa kwa ma binges a Netflix kukunyengerereni tsiku lonse lopanda ntchito. Ngakhale ndi tsiku lopuma, muyenera kupitabe patsogolo.

"Tsiku lopuma limasokonezedwa ngati tsiku lopanda kanthu, koma patsiku lopumula, ndikofunikabe kusamuka," akutero a Husain. "Mukamayenda kwambiri, mumakhala ndi magazi ochulukirapo. Chifukwa chake ngati mukuchita masewera tsiku mawa, chitani kena kalikonse lero kuti chiuno chiziyenda, monga kuyenda mozungulira nyumba yanu ndi bandi m'miyendo mwanu." (Dziwani zambiri: Momwe Mungagwiritsire Ntchito Masiku Opumula Ogwira Ntchito Kuti Mupindule Kwambiri Pazochita Zanu)

Masiku otuluka ku masewera olimbitsa thupi ndi nthawi yabwino yolowa mu studio ya yoga kuti mutambasule mozama. Kusinkhasinkha, makamaka kuyang'ana kupuma kwanu, kumakupatsaninso mwayi wolandila. "Thupi lanu limakonza gawo lopumula," akutero Drogozewski, ndipo kusinkhasinkha kungakuthandizeni kuti mufike mwachangu. (BTW, ndi momwe tsiku lomaliza lobwezeretsa limawonekera.)

Njira zina zowonjezerapo nthawi, koma o-zosangalatsa zomwe zingathandize kuti minofu yanu ibwerere ndi monga kusamba kwa mchere wa Epsom (ngakhale sayansi imati izi zimakhudza kwambiri malowa m'malo mwachilengedwe), sauna ya infrared, ma tub ozizira, kapena masewera kutikita minofu komwe kungathetsere mavuto.

Ziribe kanthu momwe mungasankhire, ingochira. "Usadandaule ndi zomwe iwe ayenera khalani mukuchita, ndipo yang'anani pa zomwe inu angathe chitani kanthawi kochepa kameneka ndipo mukakhala ndi nthawi, khazikitsanipo, "akutero Drogozewski pamalingaliro abwino. Maganizo ake:" Kanthu kena kakang'ono kali bwino kuposa chilichonse. "

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