Ndondomeko Yanu Ya Gawo ndi Gawo Kuti Mudziphunzitse Kusamba Kunyumba

Zamkati

• Konzekerani Malo Anu
• Muzikumbukira Zinthu Zina
• Mwakonzeka Kupaka
• Kudzidzikweza Kokha
• Kudziyesa-Masamba Pamapewa
• Self-Massaging for Upper Back
• Kudziletsa Kokha Potsika Kumbuyo
• Kudziyesa Kokha kwa Hamstrings
• Kudzipaka Mapazi
• Zomwe Muyenera Kuchita Mukadzisamba
• Onaninso za

Kaya mwakhala mukuyesera kuti dziko lanu liziyenda kuchokera kuchipinda chanu chochezera kapena mwakhala mukugwedeza osayima ngati wogwira ntchito yakutsogolo kwa miyezi isanu yapitayo, mwayi ndi thupi lanu komabe sanasinthe mokwanira kusintha kwa mayendedwe. Khosi lanu limatha kupweteka nthawi zonse kuchokera ku WFH yanu yopanda-ergonomic, kapena mabwalo anu atha kukhala opweteka ndi nsapato zanyumba zomwe mumavala tsiku lonse tsiku lililonse.

Njira imodzi yoperekera mpumulo kwakanthawi kuchokera ku ululu woluma ndi kupsinjika? Perekani thupi lanu kudzipaka pang'ono. “Mukazindikira kulimba, kuuma, kuwawa kwa khosi, mapewa, ndi kupitirira apo, mudzafuna kudziwa kuti mutha kudzisisita kuti muchepetse kupsinjika kwathupi lanu,” akutero Brenda Austin, yemwe ndi wovomerezeka kutikita minofu. komanso woyambitsa Now ndi Zen Bodyworks ku Addison, Texas. (Zokhudzana: Ubwino wa Thupi Lamaganizidwe Popeza Masisita)

Ndipo kupweteka kwapafupipafupi m'mapewa anu sichizindikiro chokha chomwe mungapindule nacho. Minofu ina imatha kukhala yaifupi komanso yolimba kwakanthawi, zomwe zimapangitsa kuti thupi lanu likhale lolimba komanso zovuta kusuntha mbali zina, akufotokoza Austin. Koma mukapatsa thupi lanu TLC pang'ono, simumangotulutsa ma endorphin omwe amadzimva ngati serotonin, koma mudzamasuliranso kwakanthawi ndi zovuta m'dera lomwe lakhudzidwa, akutero Austin. "Ngati mutafikita malo pafupifupi masekondi 30 mpaka mphindi, mudzayamba kumva kutulutsa kwachisoni ndikumverera ngati khungu ndi minofu zikutha," akutero.

Ngakhale mutha kumva kuti mwatsitsimutsidwa mukadzipukuta, chifukwa kumawonjezera magazi kumadera omwe agwirako ntchito, dziwani kuti zotsatira zake mwina sizikhala zachikhalire. Alex Lippard, wololeza kutikita minofu wololeza komanso wophunzitsa anthu zovomerezeka ku New York City anati: "Kudzichepetsa kumatha kuchepetsa ululu komanso kupsinjika mtima ... “Monga wololera, kutikita minofu ndiyo njira yomaliza chifukwa imangopangitsa kupumula kwakanthawi, ndikunyalanyaza komwe kumayambitsa mavuto ambiri.”

Gwero lenileni la mfundo zolimba kumbuyo kwanu ndi m'khosi: Kutambasula kapena kufooka, akutero Lippard. Kawirikawiri, anthu ambiri atambasula kumbuyo kumtunda ndi minofu yam'mbuyo ya khosi chifukwa choyimilira kutsogolo kwa desiki tsiku ndi tsiku; makosi awo akunja, minyewa yapakhosi, ndi ma pecs ndi aafupi komanso olimba chifukwa chozembera pakompyuta; ndipo matako awo amafupikitsa ndipo amakhala m'malo atakhala tsiku lonse, akufotokoza. Ndipo chilichonse mwazinthuzi chimathandizidwa bwino ndikuwongolera, masewera olimbitsa thupi amphamvu, ndi zochitika ngati yoga ndi Pilates kuposa kudzisisita, akutero Lippard. (Kulimbana ndi kupweteka kwa msana? Yesani machitidwe ovomerezeka ndi akatswiri ndi kutambasula.)

Lippard anati: “Thupi lako lili ngati piyano. "Zingwe zina zimayimba zolemba zawo mophwanyidwa kwambiri ndipo zimafunika kumangidwa (ie toned). Zingwe zina zimakokedwa mwamphamvu ndikusewera cholembera chawo chakuthwa kwambiri. Ayenera kutambasulidwa kuti asakoke kwambiri. Chomwe chimafunikira pakudzipaka nokha, kapena [kutikita minofu komwe mungapeze ku spa], ndikuti mukungoyesera kuti muchepetse chilichonse. Zimenezo sizimayimba ‘piyano’ yanu.

Kuphatikiza apo, ngati kukumba minofu yofooka iyi, yotambasulidwa ndi chida chapadera chakutikita minofu kapena mpira wa tenisi ndiye kokha zomwe mumachita kuti muchepetse zizindikilo ndipo simukutulutsa minofu inunso, mutha kuzipanga khalani watambasula komanso wofooka, akutero. Chifukwa chake kutikita minofu kungakuthandizeni kuti muzimva kuwawa kwa AF komanso kuti musamapweteke m'munsi kumbuyo kwa ola limodzi kapena kupitilira apo, muli bwino pochita zolumikizana, komanso kumbuyo, m'mimba, komanso machitidwe owoneka bwino kuti mubwererenso A-masewera anu, akutero. Lippard anati: "Thupi likafika pabwino, zizindikilo zambiri zimatha."

Koma ngati mukungoyang'ana zen yaying'ono ndipo muli mwangwiro ok ndi kupumula kwakanthawi, nazi momwe mungadzipangire nokha kunyumba.

Konzekerani Malo Anu

Monga momwe simungayendere kupita kumalo ochitira masewera olimbitsa thupi ndikukweza zolemetsa zowoneka bwino popanda kutsitsa mndandanda wanu wanyimbo zolimbitsa thupi, muyenera kuchita ntchito yokonzekera pang'ono musanadzipangire nokha. Khazikitsani mpweya potsegula nyimbo zomwe mumakonda (yesani mndandanda wazosewerera wa Spotify wa "Relaxing Massage"), kuyatsa makandulo angapo, kapena kulowetsa mafuta anu ofunikira. "Muyenera kuwonetsetsa [mukudziwa] kuti awa ndi malo anu otetezeka, ino ndi nthawi yanu yodzisamalira," akutero Austin, yemwe amapanga mzere wake wamakandulo ndi mafuta.

Mukakhazikitsa ~ mood ~, ndi nthawi yoti mukonzekere zida zanu zodzisisitira. Sankhani mafuta odzola kapena mafuta osisita (Gulani, $ 10, amazon.com), kapena pangani nokha mwa kusakaniza mafuta okutidwa kapena kokonati ndi mafuta anu ofunikira, ndikupaka m'manja mwanu, atero Austin. Ngati mukhala mukugwiritsa ntchito chopukusira thovu (zambiri pambuyo pake), Austin akulimbikitsa imodzi yokhala ndi zogwirira, monga Atlas, yomwe imapereka kuwongolera bwino, koma mtundu wamba ngati Amazon bestseller (Buy It, $14, amazon.com) achita chinyengo. Mukamakumana ndi zovuta mumisampha yanu yakumtunda ndi kumbuyo, Lippard amalimbikitsa kugwiritsa ntchito Thera Cane (Buy It, $ 32, amazon.com), chida chopangidwa ndi nzimbe chomwe chimakupatsani mwayi wogwiritsa ntchito zovuta zomwe mukukumana nazo madera, kapena mpira wa lacrosse (Buy It, $ 8, amazon.com) kuti uzungulire mfundozo. Pomaliza, puma pang'ono komaliza ndipo khalani chete kwakanthawi musanapatse thupi lanu kudzisisita komwe kumafunikira, akutero Austin.

Muzikumbukira Zinthu Zina

Musanalowe mkati ndikuyamba kupukuta khosi ndi kusiya mosasamala, malangizo ochepa. Limbikitsani kutikita minofu m'dera lililonse kwa masekondi 30 mpaka miniti, zomwe zingachepetse mavuto akumva pambuyo pake, atero Austin. Lippard amalimbikitsa kuyiyika pamasekondi 20 kuti apewe kukwiya kwa minofu. Ndipo musamasunthire malowo molimba momwe minofu yanu yakumaso ingalolere. "Zomwe ndinganene kuti ndizovuta sizabwino," akutero Lippard. "Mutha kukumba kwambiri pamalo opweteka ndikuwapangitsa kuti atenthe kwambiri, choncho pondani pang'onopang'ono ngati mukuyesera kugudubuza pa mpira wa lacrosse, foam roller, ndi zina zotero. (Yokhudzana: Kugula kwa Amazon $ 6 Ndicho Chida Chokhacho Chokhazikitsira Chimene Ndili Nacho)

Kuphatikiza apo, si malo onse opweteka omwe ali oyenera kutikita minofu. Sungani zala zanu ndi zida zanu kutali ndi kutchuka kwamfupa komanso malo opweteka kwambiri, makamaka msana, akutero Lippard. “Nthaŵi zina minyewa ya msana imakodwa kapena kukwiya, ndipo kukankhirako kungapangitse zinthu kuipiraipira. “Ukhoza kuchira ngati ukupweteka kwambiri.” Ndipo ngati mukumva kugunda kwamtima kwanu m'dera lililonse, mwina mukuchepetsa kufalikira ndipo muyenera kumasula manja anu m'deralo, atero a Austin.

Ndipo ngati muli ndi vuto la omwe akukununkhirani kapena mukuchita chifuwa chonyansa, sungani kudzipaka kwanu (kapena kutikita kulikonse, kwenikweni!) Pomwe mudzachira. Sikuti mafuta anu amatha kukhala opweteka chifukwa thupi lanu limakhala losavuta mukamadwala, koma kukakamizidwa, kutentha, komanso kusuntha komwe kumakhudzidwa ndikutikita minofu kumathandizanso kuti thupi lanu lizitha kulimbana ndi matenda ndikuchotsa zinyalala m'matumbo mwanu ndi ma lymphatic system - dongosolo laminyewa ndi ziwalo zomwe zimathandiza kutulutsa poizoni ndi zinyalala zina ndi zotuluka mthupi, Maya Heinert, dokotala wazachipatala komanso mneneri wa RxSaver, adauzidwa kale Maonekedwe. Kumasulira: Thupi lanu silingachire mwachangu momwe limakhalira. Ngati mukuganiza kuti mwina mukudwala, mufunanso kuti musamadzipangire nokha, chifukwa imatha kufalitsa tizilombo toyambitsa matenda m'thupi lanu, kuti muzitha kudwala msanga , Kristy Zadrozny, katswiri wololera kutikita minofu ku New York City, adauzanso kale Maonekedwe.

Mwakonzeka Kupaka

Nazi momwe mungadzipangire nokha m'malo asanu ndi limodzi ofunikira amthupi. Ngakhale pali njira zambiri zodzimvera pamatenda anu, pali njira zina zomwe mungayesere ngati mukufuna kutuluka. Yesani kukanikiza zala zanu ndi mitengo ya kanjedza ngati kuti mukuwotchera mtanda, kapena mukuchita izi pamene mukuyendetsa manja anu kumbuyo ndi mtunda umodzi wokha (mwachitsanzo, kusisita mwendo wanu kuchokera kumapazi mpaka patsaya), akutero Austin.

Kudzidzikweza Kokha

Njira 1

1. Ngati ululu uli kumanzere kwa khosi lanu, bweretsani dzanja lanu lamanzere pansi pa khosi lanu, pomwe khosi lanu limakumana ndi phewa lanu.
2. Kanikizani chala chanu chamlozera ndi chapakati m'khosi mwanu. Kupitirizabe kupanikizika, yendetsani zala zanu pansi pamutu panu ndikutsikanso.
3. Pitirizani kwa masekondi 20 mpaka 30. Bwerezani kumbali inayo ya khosi lanu.

Njira 2

1. Bweretsani manja onse kumbuyo kwa mutu wanu, manja akuyang'ana kutsogolo.
2. Ikani zala zazikulu zonse m'munsi mwa chigaza chanu ndikupukuta zala zanu mozungulira mozungulira.
3. Pitirizani kwa masekondi 30 mpaka 1 miniti.

(BTW, mutha kumva kuwawa kwa khosi pochita molakwika. Umu ndi momwe mungakonzere mawonekedwe anu.)

Kudziyesa-Masamba Pamapewa

1. Ngati muli ndi ululu kumanzere kwa khosi lanu kapena phewa lamanzere, ikani dzanja lanu lamanja paphewa lanu, kapena mosemphanitsa.
2. Pepani gwirani phewa lanu ndi dzanja lanu ndikusisita mwamphamvu ngati kuti mukubuka buledi.
3. Pitirizani kugwetsa pamwamba pa phewa ndikubwerera kumbuyo kwa khosi lanu.
4. Pitirizani kwa masekondi 20 mpaka 30. Bwerezani kumbali inayo ya khosi ndi phewa.

Self-Massaging for Upper Back

Njira 1

Zida: Mpira wa tenisi ndi sock.

1. Ikani mpira mu tenisi. Ikani sock pansi.
2. Gona pansi, pachifuwa choyang'ana mmwamba, ndi mpira wa tenisi pakati pa mapewa anu.
3. Pogwiritsa ntchito kuyenda kwa thupi lanu, pewani mpira pang'onopang'ono kumalo opanikizika kumtunda kwakumbuyo.
4. Gwirani mpirawo pamalo ovutirapo kwa mpweya wozama katatu, kapena mpaka kugwedezeka kutuluke, chilichonse chomwe chimachitika poyamba.
5. Bwerezaninso mbali zina zamavuto.

Njira 2

Zida: Thera Cane

1. Yambani poyimirira, mutagwira Thera Cane ndi mbedza yomwe ikuyang'ana kwa inu.
2. Ngati mukusisita kumanja kwa msana wanu, tulutsani Thera Cane paphewa lanu lamanzere kapena mosemphanitsa. Gwirani chogwirira chapamwamba ndi dzanja lanu lamanzere ndikuyika dzanja lanu lamanja pansi pamunsi mwa Thera Cane, pansi pa chogwirira chapansi.
3. Ikani nsonga ya Thera Cane pamatumba ofewa pafupi ndi tsamba lanu, pakati pa tsamba lanu ndi msana. Kankhirani dzanja lanu lamanzere pansi ndi dzanja lamanja kutsogolo (kutali ndi thupi lanu) kuti muwonjezere kupanikizika.
4. Ikani kupanikizika kokhazikika pamasekondi 5 kapena 10, kumasula, kupumula, ndi kubwereza momwe zingafunikire.

(Zogwirizana: Kutsegulira Kumtunda ndi Kumapewa Kumapewa Kumene Kungamveke Kodabwitsa Kwathupi Lonse)

Kudziletsa Kokha Potsika Kumbuyo

1. Ikani chogudubuza thovu pansi.
2. Gonani panjinga, chithunzithunzi chokwera, chozungulira pansi kumbuyo.
3. Kwezani chiuno pansi ndikuyika manja anu kumbuyo kwa mutu wanu.
4. Pepani pang'onopang'ono kumbuyo kwanu, kenako bwererani kumbuyo kwanu.
5. Pitirizani kwa masekondi 20 mpaka 30.

Kudziyesa Kokha kwa Hamstrings

1. Ikani chogudubuza thovu pansi.
2. Gonani pakhosi pakhosi, moyang'ana mmwamba, mozungulira mozungulira. Ikani manja anu pansi kumbuyo kwanu.
3. Pang'onopang'ono pindani ku bondo lanu, kenaka bwererani kumalo oyambira pansi pa matako anu.
4. Pitirizani kwa masekondi 20 mpaka 30.

(ICYMI, simukufuna kupanga zolakwitsa izi.)

Kudzipaka Mapazi

Njira 1

1. Lembani mapazi anu m'madzi ofunda ndi mchere wa Epsom ndi / kapena mafuta ofunikira kwa mphindi 15 mpaka 20.
2. Mukukhala, bweretsani phazi lanu ku bondo lina ndikuliyika pamwamba pa mwendo wanu.
3. Kuyambira zala zanu zakuthupi, sisitani pansi pa phazi lanu pokupaka mozungulira mozungulira ndi zala zanu zazikulu.
4. Pitirizani kusisita ndi zala zanu zazikulu mozungulira mozungulira phazi lanu, mpaka chidendene.
5. Sinthani njira ndikubwereza kwa masekondi 20 mpaka 30.
6. Bwerezani kumanzere.

Njira 2

Zida: mpira wa lacrosse, mpira wa tenisi, gofu, botolo lamadzi achisanu.

1. Ikani mapazi anu m'madzi ofunda ndi mchere wa Epsom ndi/kapena mafuta ofunikira kwa mphindi 15 mpaka 20.
2. Ikani chida chanu pansi. Ngati mukugwiritsa ntchito botolo la madzi owuma, ikani phazi lanu molunjika.
3. Mutakhala pansi, ikani phazi lanu pamwamba pa chidacho. Pindirani pansi pa chidendene ndikubwerera kumtunda kwa chipilala chanu.
4. Pitirizani kwa masekondi 20 mpaka 30. Bwerezani kumanzere.

(Ngati muli ndi plantar fasciitis, zida zobwezeretsazi zithandizira kuchepetsa ululu.)

Zomwe Muyenera Kuchita Mukadzisamba

Mukangomaliza kudzisita nokha ndikukhala ozizira, odekha, komanso osonkhanitsa, Austin amalangiza kuthira madzi, zomwe zingathandize kunyamula zonyansa zonse zopangidwa ndi mitsempha yodutsitsa magazi, zomwe zimatulutsidwa mthupi, akutero. Ndipo mutatuluka m'maganizo anu omwe mumadzipukusa nokha, sungani nthawi yokumana ndi katswiri ngati mungathe. Kupatula apo, palibe mankhwala okongoletsa a DIY omwe amafunikira kuyesetsa kwanu ndi chisamaliro omwe angakhale okhutiritsa ngati zenizeni.

Onaninso za