Kuyesaku Kuyesa Kusintha Kwanu Kuyambira Kumutu mpaka Kumapazi

Zamkati

• Kuyeserera Koyeserera kwa Hamstrings Yanu
• Kuyeserera Koyeserera Kwa Ma Rotator Anu a M'chiuno
• Kuyeserera Koyeserera kwa Chiuno Chanu Chakunja ndi Msana
• Kuyeserera Koyeserera Kwa Mapewa Anu
• Kuyeserera Koyeserera kwa Msana Wanu ndi Khosi
• Onaninso za

Kaya ndinu yogi wamba kapena wina amene amavutika kukumbukira kutambasula, kusinthasintha ndichinthu chofunikira kwambiri pakulimbitsa thupi. Ndipo ngakhale kuli kofunika kufinya nthawi yayitali mukamaliza kulimbitsa thupi, dziwani kuti si aliyense amene angathe kuchita kubwerera kumbuyo komwe wolimbikitsayo amatumiza za-kapena ngakhale kukhudza zala zawo.

"Anthu osiyanasiyana ali ndi mafupa osiyanasiyana, kotero palibe amene ati adzamve chimodzimodzi, ndipo sikuti aliyense adzakhala ndi mayendedwe ofanana ndipo zili bwino," atero a Tiffany Cruikshank, woyambitsa Yoga Medicine komanso wolemba ya Sinkhasinkhani Kulemera Kwanu."Chofunika kwambiri ndikuti mukukhala ndi nthawi yolumikizana, komanso kuti mukhalebe osasunthika komanso osakhazikika m'minyewa."

Kuti muwone komwe muli-komanso komwe mungafunikire kuyika chizolowezi chanu-yesetsani mayeso asanu osinthasintha omwe amayesa kusunthika kwanu kuyambira kumutu mpaka kumapazi. (BTW, kusinthasinthandizosiyana ndi kuyenda.)

Kuyeserera Koyeserera kwa Hamstrings Yanu

Anthu ambiri amaganiza kuti ndibwino kuti muyesetse kusunthika kwanu mutayimirira, koma Cruikshank akuti kuchita izi mutagona kumbuyo kwanu kumapangitsa kuti zisamayende bwino kuti zisalandire thandizo kuchokera m'chiuno kapena msana.

1. Yambani kugona chagada miyendo molunjika.
2. Kwezani mwendo umodzi mmwamba, ndipo muwone momwe mungafikire mmwamba mwendo wanu ndikusunga msana wanu ndi mutu pansi.
3. Ndi bwino ngati mungathe kukhudza zikopa zanu, ndiyeno yesetsani kukhudza zala zanu, akutero Cruikshank.

Ngati simungathe, gwirani lamba wa yoga kuti mudzimangire m'munsi mwa phazi lanu, ndikugwiritsa ntchito zingwezo kuti zikuthandizireni pang'onopang'ono kukutambasulirani. Gwirani kutambasula kwa mphindi 1 mpaka 2 mbali iliyonse, kuyeseza tsiku lililonse kuti zikuthandizeni kukhala omasuka pantchitoyo.

Kuyeserera Koyeserera Kwa Ma Rotator Anu a M'chiuno

Ichi ndi chachikulu kwa iwo omwe amakhala pa desiki tsiku lonse, popeza makina ozungulira m'chiuno amakhala olimba kwambiri - makamaka ngati muwonjezera chizolowezi chothamanga pamwamba pake. Cruikshank amalimbikitsa izi:

1. Yambani kugona chagada, phazi lakumanzere pansi ndi bondo lakumanja likupumula pang'onopang'ono pamwamba pa bondo lakumanzere.
2. Kwezani mwendo wakumanzere kuchokera pansi ndikuyesa kufikira pa hamstring kapena shin, ndikubweretsa pafupi ndi chifuwa chanu; mudzayamba kumva kupsinjika kunja kwa ntchafu yanu yakumanja.

Ngati mukulephera kufikira pamtambo, ndicho chizindikiro chachikulu kuti m'chiuno mwanu ndi cholimba, akuti Cruikshank. Kuti agwiritse ntchito, akupangira kuyika phazi lanu lakumanzere kukhoma lothandizidwa ndikupeza mtunda wabwino womwe umakulolani kuti muzimva kupsinjika popanda kupweteka (zomwe zikutanthauza kuti kutambasula kumagwira ntchito).

Kuyeserera Koyeserera kwa Chiuno Chanu Chakunja ndi Msana

Ngakhale Cruikshank akuti ndizovuta kuyesa kusinthasintha kwa msana kwanu pawokha, mutha kuyiperekanso ngati mungayese mayeso a m'chiuno. (Ndipo ndani anganene kuti ayi pakuchita zambiri?)

1. Ugone kumbuyo kwako ndikubweretsa maondo onse pachifuwa.
2. Kenako, kusunga thupi lanu lakumtunda lili pansi — zingakuthandizeni kutambasula manja anu mbali zonse — pang'onopang'ono mutembenuzire mawondo anu mbali imodzi, kufika pafupi kwambiri ndi nthaka.
3. Cholinga ndikuti athe kufika pamtunda womwewo kuchokera mbali zonse ziwiri, apo ayi zitha kuwonetsa kusamvana.

Mukamatsitsa, mukamamva kuti mukumangika m'chiuno, ndiye kuti mukudziwa kuti malowa ndiothina. Muyenera kuyang'ana kutulutsa mavuto m'deralo, atero a Cruikshank. Zomwezo zimapitanso ngati mukumva kwambiri msana (ingokumbukirani kusunga nsana wanu pansi pamene mutembenuza mawondo anu uku ndi uku).

Pazomwe mungapiteko? "Ngati simukuyandikira pansi, ndiye kuti ndiyomwe muyenera kuyesetsa kutsimikiza," atero a Cruikshank. "Pezani mapilo kapena zofunda kuti mugwirizane ndi miyendo yanu mukakhazikika pamalowo kwa mphindi zochepa tsiku lililonse, ndikuchotsa pang'onopang'ono chithandizo pamene mukuyandikira pafupi ndi nthaka." (Zogwirizana: Zoyenera Kuchita Pamene Hip Flexors Yanu Ikupweteka AF)

Kuyeserera Koyeserera Kwa Mapewa Anu

"Awa ndi malo omwe anthu amakhala othinana kwambiri, kaya mukuthamanga, kupalasa njinga, Kupota, kapena kunyamula zolemera," akutero Cruikshank. "Ndizovuta kwambiri kukhala olimba m'mapewa, ndiye kuti zitha kukhala zomwe mukufuna kuyang'ana kwambiri." Kuti mudziwe ngati mukusowa kutambasula pafupipafupi, yesani mayeso awa:

1. Yambani kuyimirira ndi mapazi pamodzi ndi manja pansi pambali panu.
2. Bweretsani manja anu kumbuyo kwanu ndikuyang'ana kugwira mkono wina.
3. Muyenera kuti mutha kufikira pakati pakatikati, ngakhale kukhudza zigongono zanu ndizabwino kwambiri, atero a Cruikshank. Ganizirani kukulitsa chifuwa chanu mukamakweza, kapena kukankhira pachifuwa chanu patsogolo mukamakhala kuti ndinu olimba komanso okhazikika. "Mwanjira imeneyi mukutambasula chifuwa, mikono, ndi mapewa, m'malo mongomangokhala manja okha," akutero.

Ngati mukulephera kufikira m'manja kapena m'manja, Cruikshank akuwonetsa kuti mugwiritse ntchito lamba wa yoga kapena chopukutira mbale kuti zikuthandizeni mpaka mutayandikira cholinga chanu. Yesetsani izi kangapo tsiku lililonse, mukugwira mphindi 1 kapena 2 nthawi iliyonse. (Onjezerani izi pazomwe mumachita.)

Kuyeserera Koyeserera kwa Msana Wanu ndi Khosi

"Khosi ndi msana zimakhazikika masiku ano, makamaka ngati ndiwe wankhondo ndipo wothamanga—kaimidwe sikumakhala patsogolo nthaŵi zonse,” akutero Cruikshank.

1. Kuchokera pamalo okhala ndi miyendo ing'onoing'ono, pang'onopang'ono mutembenuzire mbali imodzi ndikuyang'ana kumbuyo kwanu. Kodi mungawone mozungulira bwanji?
2. Muyenera kuyang'ana madigiri a 180, akutero Cruikshank, ngakhale si zachilendo kupeza malire anu ndi ocheperapo chifukwa cha kupsinjika kwa khosi.

Pofuna kutulutsa izi, yesetsani kutambasula kangapo tsiku lonse, ngakhale mutakhala mu mpando wa desiki (mutha kugwira mbali kapena kumbuyo kwa mpando kuti muthandizidwe). Ingokumbukirani kuti chiuno chanu ndi pelvis ziyang'ane kutsogolo, akutero. "Thupi lanu lakumunsi siliyenera kusuntha; izi ndi zakuti mupumule mutakhala pansi ndi kukhotetsa khosi kuti mutulutse komwe kumachitika mavuto ambiri tikakhala ndi nkhawa."

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