Chofunika kwambiri ndi chiyani: kusinthasintha kapena kuyenda?

Zamkati

• Kodi pali kusiyana kotani pakati pa kusinthasintha ndi kuyenda?
• Kodi kusinthasintha kapena kuyenda ndikofunikira kwambiri?
• Nazi njira zomwe mungasinthire kuyenda kwanu.
• Onaninso za

Kuyenda sizatsopano kwenikweni, koma pamapeto pake akupeza chidwi, chifukwa cha mapulogalamu apa intaneti (monga RomWod, Movement Vault, ndi MobilityWOD) komanso makalasi osunthira m'malo ogulitsira olimbitsa thupi monga S10 ku New York City. Koma kuyenda ~ kwenikweni ~ kumatanthauza chiyani, ndipo kodi ndi chinthu chofanana ndi kusinthasintha?

Kodi pali kusiyana kotani pakati pa kusinthasintha ndi kuyenda?

Choyamba choyamba: Kuyenda sikofanana ndi kusinthasintha. "Anthu akhala akugwiritsa ntchito kusinthasintha ndi kuyenda mosinthana kwanthawizonse, koma posachedwapa kwakhala kukakamiza kulekanitsa malingaliro awiriwa," akutero katswiri wazolimbitsa thupi Grayson Wickham, C.S.C.S., woyambitsa wa Movement Vault, kampani yoyenda ndi kuyenda. Izi ndichifukwa choti "kuyenda" komanso "kusinthasintha" kumatha kubweretsa lingaliro lomweli, ndizosiyana (ngakhale zolumikizidwa) malingaliro omwe ali ndi tanthauzo losiyanasiyana pakulimbitsa thupi kwanu, akutero.

Kusinthasintha kumatanthauza kuthekera kwa matupi anu olumikizana kwakanthawi, atero Wickham. Mwachitsanzo, ngati ziwalo zanu zolumikizana zili ngati msampha wachi China, kuchuluka kwake sikusintha, simungakulitse, koma mutha kuigulitsa, atero a Gabrielle Morbitzer, omwe ndiophunzitsa kuyenda. M'malo mwake, ndizosatheka kutalikitsa minofu, chifukwa malekezero amaphatikizidwa ndi mafupa olumikizana, akutero Wickham. (Phunzirani zambiri za lingaliro lodabwitsa la kusema minofu yayitali, yowonda.)

Ndiye kuyenda ndi chiyani, chimodzimodzi? Kusuntha ndiko kuthekera kwanu kusuntha minofu kapena gulu la minofu kudzera mumayendedwe osiyanasiyana mu socket yolumikizana ndikuwongolera, akutero Wickham. Ndipo kuti muthe kusuntha minofu ndikulamulira, muyenera mphamvu."Kusuntha ndi chizindikiro cha momwe timayendera bwino komanso moyenera," akutero Morbitzer. "Kusinthasintha ndi gawo limodzi la kuyenda, koma mphamvu, kugwirizana, ndi kuzindikira kwa thupi ndizinthu za kuyenda."

Njira yosavuta yomvetsetsa kusiyana ndikulingalira za kusinthasintha ngati kungoyenda komanso kuyenda ngati kotakataka. Mwachitsanzo, kutambasula mchiuno kungathandizire kukulitsa kusinthasintha. Kukankha matako kapena mawondo okwera kumawonjezera kuyenda kwa minofu ndi mfundozo. (PS Izi ndi zomwe mungachite ngati chiuno chanu chikupweteka AF.)

Kodi kusinthasintha kapena kuyenda ndikofunikira kwambiri?

Kusinthasintha kumatha kuthandizira kuyenda, koma kusinthasintha kwakukulu sikungakulitse ntchito yanu, atero a Morbitzer. Amy Opielowski, mphunzitsi wamkulu ku CorePower Yoga, akuti ndikulumikizana pakati pa ziwirizi, komanso kuti kuyenda ndikofunikira popewa kuvulala komanso kuchita masewera olimbitsa thupi, zomwe zimapangitsa kuti muziyang'ana kwambiri kuyenda kosagwirizana ndi basi kusinthasintha. Ndipo inde, ngakhale amapita kwa yogis omwe akufuna kuti azitha kupinda ma pretzels, akuwonjezera.

Kuphatikiza apo, pali kusowa kwa kafukufuku wasayansi kuti athandizire lingaliro loti kusintha kosavuta kumachepetsa chiopsezo chanu chovulala, atero Wickham. Ndemanga ya maphunziro asanu omwe adasindikizidwa mu Clinical Journal of Sports Medicine anapeza kuti kutambasula kwa static mwanjira imeneyo kunalibe mgwirizano ndi kuchepetsa kuvulala. Ndemanga yachiwiri yofalitsidwa mu Nyuzipepala ya Britain Medical adapeza kuti kutambasula sikuchepetsa kuchepa kwa minofu m'masiku otsatira kutsatira masewera olimbitsa thupi.

Akatswiri akuyamba kuzindikira kuti kwenikweni ndi kuyenda, osati kusinthasintha, komwe kumachepetsa kuvulala, kumawonjezera thanzi labwino, komanso kuchepetsa ululu wamagulu, akuti Wickham. Ndi chifukwa kuyenda kumayang'ana zinthu zonse zomwe zimachepetsa kuyenda ndi magwiridwe antchito. "Kaya mukugwera galu wotsika kapena mukuchita masewera onyentchera pamutu, muyenera kuyendetsa mafupa anu ndi mayendedwe anu kuti muchite mayendedwe-ndiko kuyenda," akutero.

Thupi lanu limalipirira kuyenda kosavomerezeka, komwe kumawonekera ngati mawonekedwe oyipa omwe samangolepheretsa magwiridwe antchito koma atha kubweretsa kuvulala, atero a Morbitzer. "Monga mlangizi, cholinga chomwe ndimamva kuchokera kwa othamanga omwe amadzimva kuti sangakwanitse kuyenda ndikuti akufuna kusintha, koma 98 peresenti ya nthawiyo, zomwe akutanthauza ndikuti akufuna kukonza kuyenda kwawo." Mwachitsanzo, ngati simungathe kukhudza zala zanu, mungaganize kuti zolimba zam'mimba ndizomwe zimayambitsa, koma ndizotheka kuti simukuyenda bwino.

Nazi njira zomwe mungasinthire kuyenda kwanu.

Uthenga wabwino: Mwinamwake mukugwiritsa ntchito kale zida zina zazikulu zoyendayenda kuti mubwerere ku masewera olimbitsa thupi. Zinthu monga zotchinga thovu kapena mipira ya lacrosse zonse zimamasulidwa kuti ziziwonjezera pa bokosi lanu lazida. (Simunagwiritsepo ntchito chopukusira thovu m'mbuyomu? Umu ndi momwe mungapangire thovu.) Zowona, zitha kukhala zowawa poyamba, koma kafukufuku wofalitsidwa mu J.mphamvu zathu ndi zowongolera Reskhutu adapeza kuti kutulutsa lactic acid kumatha kuchita zodabwitsa paminofu yolimba mwa kuthyola zipsera ndikuwongolera kuyenda. '

Kugwirizanitsa mpweya wanu ndi kayendetsedwe kanu kumaganiziridwanso kuti kumakhudza kwambiri momwe mumasunthira bwino. Yesetsani posankha kuyenda kwa yoga komwe kumaphatikizapo kupuma, akutero Opielowski. Kupuma pang'onopang'ono, koyendetsedwa bwino kungapangitse kuyankha kwa parasympathetic, kuthandizira kupumula thupi lanu ndikuchepetsa kupsinjika konse, akutero. (Ngati mulibe nthawi ya kalasi ya yoga, yesani kuchita masewera olimbitsa thupi m'malo mwake.)

Muthanso kuyesa mayendedwe apadera, monga omwe amaperekedwa kudzera pa Wickham's Movement Vault, yomwe ikubwera kudera lonselo, komanso kutsatsira pa intaneti. Kaya ndikudutsa mwamphamvu, kutentha, kapena kuziziritsa, zomwe zili zofunika kwambiri pakukweza kuyenda ndikuchita pang'ono tsiku lililonse, atero Wickham.

Kodi mukufuna kukulitsa kusinthasintha kwanunso? Yesani chizolowezi chofikira kunyumba kuchokera kwa Vanessa Chu, woyambitsa mnzake wa Stretch * d.

Onaninso za