Njira 5 Yoyenda Yoyenda Aliyense Oposa 40 Ayenera Kuchita

Zamkati

• Zovulala zomwe zimatha kuyenda limodzi ndi kuyenda kosavomerezeka
  
• Yesani kayendetsedwe kazosuntha kasanu
• 1. Ng'ombe yamphaka yogawanika
• 2. Padziko lonse lapansi
• 3. Anasintha mngelo wachisanu
• 4: Kutuluka m'chiuno
• 5. Kutha kwa hamstring kosiyanasiyana
• Nkhani yabwino: Palibe chifukwa chosinthira kwambiri zochita zanu
• Ubwino wogwira ntchito poyenda
  

Mukuda nkhawa ndi tsogolo komwe kuvulala kapena mafupa opweteka ndi minofu ndizofala? Yesani kuyenda kosuntha.

Vinyo, tchizi, ndi Meryl Streep atha kukhala bwino ndi ukalamba, koma kuyenda kwathu ndichinthu chomwe chimafunikira chidwi chochulukirapo kuti chiziyenda bwino.

"Tikamakalamba, timataya mwayi wopezeka m'magulu osiyanasiyana popanda kumva ululu kapena kulipidwa," atero katswiri wamankhwala Grayson Wickham, PT, DPT, CSCS, komanso woyambitsa wa Movement Vault, kampani yoyenda komanso kuyenda. Malinga ndi Wickham, chipukuta misozi chimachitika pakakhala kuyenda kochepa pamagulu ofunikira, monga chiuno chanu.

Kulipira, "mawondo anu a bondo ndi akakolo azisuntha kuposa momwe akuyenera, kulola thupi lanu kuyenda momwe mukufunsira," Wickham akutero.

Mofananamo, ngati simukuyenda bwino paphewa, nsana wanu umatha. "Titha kuthokoza ma combo a ntchito za desiki zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu, kugona pa bedi, ndi kaimidwe kathu tikamagwiritsa ntchito ukadaulo pazomwezo," akutero.

Zovulala zomwe zimatha kuyenda limodzi ndi kuyenda kosavomerezeka

• kulowetsedwa paphewa (kuvulala kwa minofu kapena kutupa pakati pamafupa m'mbali mwa phewa)
• anakoka minofu
• kuchepa kwa kutsegula kwa minofu, komwe kumatha kuchepa mphamvu komanso misozi ya minyewa ya minofu
• kupweteka kumbuyo, bondo, ndi khosi

"Kupweteka kumbuyo ndi chinthu 80 peresenti ya anthu omwe adzakumana ndi nthawi ina m'miyoyo yawo," Wickham akuti. Pafupifupi 70 peresenti amamva kupweteka kwa khosi kamodzi. Ena mwa 50 mpaka 80 peresenti ya omwe ali ndi ululu wa m'khosi adzamvanso mkati mwa zaka zisanu

Nayi chiwerengero china chodabwitsa: Kuvulala kwamapewa kumaphatikizapo 36% ya zovulala zokhudzana ndi masewera olimbitsa thupi, komwe kusowa kosunthika paphewa mwina kumathandizira.

Mwamwayi, sikuchedwa kwambiri kuti muyambe kuyenda kuti mupeze mayendedwe anu onse.

Kuchita izi pakadali pano, makamaka mzaka za 40, sikungokuthandizani kupewa kuvulala komanso kupweteka mtsogolo, kungakuthandizeninso kukhalabe achangu m'ma 60s, 70s, komanso kupitirira apo. "Ndizomwe zimatilola kuchita ntchito zathu za tsiku ndi tsiku monga kuchapa zovala, kusewera ndi galu, komanso kuchita masewera olimbitsa thupi popanda kupweteka kapena choletsa," akutero Wickham. "Kuyenda ndikofunikira pa moyo wathu tikamakalamba."

Yesani kayendetsedwe kazosuntha kasanu

Kaya muli ndi zaka 40 kapena zazing'ono, kuphatikiza mayendedwe ena azomwe mumachita tsiku lililonse kungakuthandizeni kwazaka zambiri. Wickham adakhazikitsa njira zosunthira zisanu kuti musinthe magwiridwe antchito anu.

Yesani kuchita izi pafupipafupi momwe mungathere, kapena kasanu kapena kupitilira apo pa sabata. Sikuti zidzakuthandizani kukhala ndi moyo wabwino kwambiri mukamakalamba, komanso pang'onopang'ono mudzawona zosintha pazochita zanu zopuma tsiku ndi tsiku.

1. Ng'ombe yamphaka yogawanika

Ndalama: Ma GIF a James Farrell

Mayendedwe:

• Yambani pazinayi zonse ndi nsonga za mapazi anu mutapanikizika pansi.
• Poyamba gawo la mphaka, ikani mchira wanu pansi kuti mukankhire msana wanu kudenga, ndikupanga mawonekedwe a paka ya Halloween. Mukamachita izi, onetsani khosi lanu kuti makutu anu atsike ndi ma biceps anu.
• Kenako, pang'onopang'ono musunthire pomwe ng'ombe imakhazikika kuti mimba yanu igwere pansi, ikani mapewa anu kutali ndi makutu anu, ndikuyang'ana kudenga.

Yendetsani kupyola ng'ombe yamphako kasanu.

2. Padziko lonse lapansi

Ndalama: Ma GIF a James Farrell

Mayendedwe:

1. Yambani poyimirira, ndi mawondo atawerama pang'ono.
2. Konzani manja anu kumwamba momwe mungathere.
3. Kenako, pindani kumanzere, mukufinya minofu yonse kumanzere kwa thupi.
4. Kenako, pang'onopang'ono yambani kupita kudzanja lamanja la thupi lanu mpaka mutayimilira mbali yakumanja. Ndiye rep. M'modzi. Cholinga cha gululi ndikufufuza mayendedwe atsopano ndikuyambitsa minofu mu msana wanu.

Chitani maulendo asanu pang'onopang'ono mbali iliyonse.

3. Anasintha mngelo wachisanu

Ndalama: Ma GIF a James Farrell

Mayendedwe:

1. Yambani pamalo oimirira ndikulumikiza mapazi anu mulifupi.
2. Mangirira m'chiuno mwako, ndikukankhira m'chiuno mwako, osapindika pang'ono pa bondo lako, mpaka chifuwa chako chikufanana ndi nthaka. Kenako, mikono yanu pambali panu ndikukweza manja anu mmwamba, kwezani mapewa anu momwe mungathere.
3. Kenako sungani manja anu ngati kuti mukupanga mngelo wa chisanu.
4. Kuti muchite izi, choyamba, bweretsani manja anu kumbuyo kwanu momwe mungathere. Kenako ikani manja anu kudenga momwe mungathere.
5. Pomaliza, pendeketsani manja anu pansi, pezani masamba anu, ndikubwerera pomwe mwayambirapo. Uyu ndi rep.

Konzekerani ma reps asanu okwanira.

4: Kutuluka m'chiuno

Ndalama: Ma GIF a James Farrell

Mayendedwe:

1. Yambani pazinayi zonse.
2. Ikani mwendo umodzi molunjika kumbali. Yendetsani chidendene chanu pansi ndikuganiza zosintha minofu yanu yamkati (adductor).
3. Sungani minofu iyi kuti isinthe mukamasunthira m'chiuno momwe mungathere popanda kugwedeza msana.
4. Kenako, gwirani pano kwa masekondi asanu musanabwerere poyambira. Ndiye rep. M'modzi.

Bwerezani ma reps 10 mbali iliyonse.

5. Kutha kwa hamstring kosiyanasiyana

Ndalama: Ma GIF a James Farrell

Mayendedwe:

1. Yambani mutagwada pansi mutagwira chinthu kapena khoma ndi bondo lanu lakutsogolo. Kokani m'chiuno mmbuyo mpaka mutatambasula msana wanu wam'mbuyo momwe zingathere.
2. Kuchokera pamenepo, onetsetsani kutsogolo komwe mumamverera kuti mutambasula msana wanu. Pakadali pano, lolani minofu yanu yolimba mwamphamvu momwe mungathere kwa masekondi 10 poyendetsa chidendene chanu pansi. Simukusuntha; mukungosinthasintha.
3. Kenako, mwendo wanu utawongoka, yesetsani kukweza chidendene chanu chakutsogolo posinthasintha quad yanu mwamphamvu momwe mungathere kwa masekondi 10.
4. Sinthani mbali ndikubwereza mwendo uliwonse katatu.

Nkhani yabwino: Palibe chifukwa chosinthira kwambiri zochita zanu

Ubwino wogwira ntchito poyenda

• Kuchepetsa chiopsezo chovulala (prehab)
• moyo wabwino
• kuwonjezeka kwa minofu
• mayendedwe osiyanasiyana
• kuchepetsa kupweteka pazochitika za tsiku ndi tsiku

"Kusagwirizana ndichofunikira pankhani yakukonza momwe mukuyendera. Mphindi zochepa patsiku zimangofunika kuti zinthu zisinthe pakapita nthawi, "Wickham akutikumbutsa. "Ndife ofooka kumapeto, koma kutsegulira minofu mwanjira imeneyi kumathandizira kukulitsa kusinthasintha, kuyambitsa dongosolo lamanjenje, komanso kulimbitsa mgwirizano."

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitiriraInstagram.