Zifukwa 10 Khosi Lanu ndi Paphewa Zimapweteka Mukamathamanga

Zamkati

• Mumakunga nkhonya zanu.
• Inu mungolunjika mutu wanu patsogolo.
• Inu mumayang'ana pansi pa nthaka.
• Mumagwedeza mapewa anu.
• Mumapopera manja anu mthupi lanu lonse.
• Muli ndi kuyenda kotsika kumbuyo kwanu.
• Thupi lanu limakhala lolimba paliponse.
• Simutambasula bwino.
• Mwasowa madzi.
• Mwapanikizika.
• Onaninso za

Pankhani yothamanga, mungayembekezere kupweteka kwina m'thupi lanu: zopindika zolimba ndi ziuno, zotupa, zotupa, ndi kukokana kwa ng'ombe. Koma sikuti nthawi zonse zimathera pamenepo. Kugubuduza njirayo kungayambitse kusapeza bwino khosi ndi mapewa anu, akufotokoza motero Grayson Wickham, D.P.T., C.S.C.S., woyambitsa wa Movement Vault. Ndi chifukwa chakuti mukathamanga, sitepe iliyonse imakhala yobwerezabwereza, kotero ngati mawonekedwe anu apamwamba asokonezedwa, ululu umapitirira kuwonjezeka ndi mayendedwe onse, akutero. Mutha kulingalira zomwe zikutanthawuza ngati mukuyenda mtunda wamakilomita 7.

Kumveka bwino? Nazi zina mwazifukwa zazikulu zomwe mungakhale mukumva kupweteka kwa khosi ndi mapewa panthawi yothamanga komanso mutathamanga. Komanso, momwe mungakonzere vutoli.

Mumakunga nkhonya zanu.

Mavuto amayenda mthupi lonse, atero Yusuf Jeffers, CPT, mphunzitsi wamkulu ku Mile High Run Club ku NYC. Chifukwa chake ngati mukukunga manja anu kapena kupanga chibakera pamene mukuthamanga, mumayambitsa kukangana komwe kumadutsa pamkono ndi kumtunda kwa mkono wanu ndikupita ku minofu ya trapezius (yolumikizidwa mwachindunji ndi kumtunda kwanu ndi khosi), yomwe pamapeto pake imagwera paphewa lanu ndi kumtunda. khosi. "Ngati khosi ndi mapewa anu akupweteka, yesetsani kuti manja anu apachike ngati kuti mukugwira dzira; simukufuna kuphwanya dzira, ndipo simukufunanso kusiya dzira," akutero a Jeffers. Ngati dzira siligwira ntchito, yesani kugwira zingwe zam'mutu, kuyang'ana chikho chodzaza ndi tchipisi, kapena kuvala malaya okhala ndi mabowo akuluakulu, akutero, zonse zomwe mwachiyembekezo zingalolere malo osowa m'manja mwanu.

Inu mungolunjika mutu wanu patsogolo.

Kufooka kofooka komwe mumagwira nthawi zambiri kuntchito kumatanthawuza kukhala ofooka pamathamanga anu, ndipo imodzi mwa malo omwe amapezeka kwambiri kuntchito ndi mutu kutsogolo, chibwano pansi, ndi kumbuyo kumbuyo, akufotokoza Wickham. Kotero ngati mutachoka pa tsiku la maola 8 mpaka 12 pa ntchito pamalo amenewo, mwamsanga muthamangire, si zachilendo kupitiriza kuyenda ndi kaimidwe kofooka komweko. M'malo mwake, yesani kuthamanga ndi zomwe Wickham amafotokoza ngati "khosi losalowerera ndale," lomwe ndi khosi lokhala ndi mawonekedwe achilengedwe (mutu wopendekera pang'ono) ndipo mapewa akukanikizani kumbuyo kwanu. Ngati mukuvutika kukanikiza mapewa anu pansi mukamathamanga, a Jeffers amalimbikitsa kuyesera kuthamanga ndi manja owongoka pambali panu, kenako nkubwereranso kumbuyo kuti mugwire zigongono mukakhala omasuka kugwira khosi losalowererapo.

Inu mumayang'ana pansi pa nthaka.

Maso anu sangawoneke ngati ofunikira kwambiri pankhani yothamanga, koma thupi lanu lonse limatsata kuyang'ana kwanu, kotero ndikofunikira kulabadira. Jeffers anati: “Mukamathamanga, lowetsani chibwano chanu m’mwamba n’kumayang’ana m’mwamba. Thupi lanu limatsata momwe mumawonera, chifukwa chake ngati mukuyang'ana pansi, zimatha kukhudza momwe mumagwirira khosi lanu, zomwe zimakhudza phewa lanu ndi msana, zomwe zimapweteketsa m'chiuno ndi mawondo anu, ndi zina zotero, akutero. Kwenikweni, kuyang'ana pansi zosokoneza ndi mawonekedwe anu onse, zomwe zimakupweteketsani osati kukukhosani m'khosi komanso m'mapewa komanso kwina kulikonse.

Mumagwedeza mapewa anu.

Pofika pano mukudziwa kuti kufooka kofooka pakompyuta sikutha mukamathamanga. Vuto, komabe, ndilakuti mutha kuyesa kubweza zomwe mwachita mosasamala pothamanga ndikukokera mapewa anu pafupi ndi makutu anu, akutero Wickham. Pamene kuthamanga ndi kugwedeza pang'ono kwa mapewa anu sikungakhale kosavuta poyamba (mwina simungadziwe kuti mukuchita), kungayambitse kupsinjika ndi kulimba pakhosi lanu ngati mutathamanga mtunda wautali kapena nthawi, akutero. Jeffers. Izi nthawi zambiri mumayamba kuzindikira mawonekedwe anu-mukakwera mtunda-chifukwa ndipamene kupweteka kwa khosi ndi phewa kumayamba kulowa. Kukonzekera? Ingogwetsani masamba anu paphewa kumbuyo kwanu pang'ono ndi mpweya uliwonse ndipo dziwani kuti mukusintha momwe mumayendera.

Mumapopera manja anu mthupi lanu lonse.

Kuchita bwino ndikofunikira, akutero a Jeffers, osati ndi mayendedwe anu okha. "Nthawi zambiri anthu amasuntha manja awo kunja," akutero. "Kuyendetsa manja anu mthupi lanu kumatha kubweretsa zovuta m'khosi ndi m'mapewa anu, kuphatikiza kuwononga mphamvu zambiri." Yesani kukokera mapewa anu pansi ndi kumbuyo, pindani manja anu pamtunda wa madigiri 90 pa chigongono chanu, ndikupitiriza kupopa, akutero. "Kumbukirani, kayendetsedwe kake kakuchitika paphewa panu, osati chigongono chanu. Ndipo si mayendedwe okokomeza, ndi osalala, omasuka, komanso olamulira." Manja anu ayenera kugwiritsidwa ntchito kuthana ndi zomwe mukuyenda, osati kukuyendetsani patsogolo, kupanga mphamvu, kapena kugwiritsa ntchito mphamvu, akuwonjezera Wickham. (Onani njira zina zowonjezera njira yanu yoyendetsera zinthu.)

Muli ndi kuyenda kotsika kumbuyo kwanu.

Kulimba kumtunda ndi pakati kumbuyo kudzasokonekera ngakhale kukhazikika koyenera, atero Wickham. Nthawi zina kulimba uku kumabwera chifukwa chokhala tsiku lonse, koma nthawi zina kulimba kumeneku kumangokhala chifukwa cha kusinthasintha kochepa komanso kuyenda, kapena momwe mudagona usiku watha. Koma nkhani yabwino ndiyakuti kuwongolera kusinthasintha kungakuthandizeni kukhalabe ndi kaimidwe koyenera ndikutsazikana osati kupweteka kwa khosi ndi phewa, komanso kupweteka kulikonse. Amalimbikitsa kugudubuza thovu, ndiyeno kuchita zinthu zina zomwe zimawonjezera kuyenda kwa msana wa thoracic (kumtunda kwapakati kumbuyo).

Yesani: Thoracic Spine Rotation

Yambani pa zala zonse zinayi kufalikira pang'ono. Ikani dzanja lamanzere kumbuyo kwa mutu wanu, koma dzanja lamanja likhale lotambasula pansi patsogolo panu. Tembenukirani chigongono chakumanzere kupita kumwamba uku mukutulutsa mpweya, kutambasula kutsogolo kwa thunthu lanu, ndikugwira mpweya umodzi wozama. Sinthani mikono ndikubwereza.

Kuchita masewerawa kumagwira ntchito kumbuyo, pachifuwa, ndi m'mimba, ndikutambasula ndikuthandizira kuti muziyenda bwino, ndikuchepetsa kuuma pakatikati mpaka kumbuyo, akufotokoza Wickham. (Onani zina zisanu ndi zitatu zakumbuyo zomwe zimachotsa kupweteka kwakumbuyo ndi mawonekedwe oyipa.)

Thupi lanu limakhala lolimba paliponse.

Ngati muli ndi malingaliro othamanga kwakanthawi, koma mukumva kuuma kuchokera ku maphunziro dzulo akugwiritsabe ntchito minofu yanu, ikani kuthamanga kwa mphindi zochepa ndikupukusa thovu, akutero Wickham. Kuleza mtima kumafupa pamapeto pake. Ngati mukulephera kuyenda bwino, mavutowa azidutsa mthupi lanu ndikupangitsani mavuto m'khosi komanso m'mapewa komanso kwina kulikonse. Mfundo yofunika: Kupweteka komwe mumamva musanathamange, kupweteka komwe mumayenera kumva mukamatha kuthamanga, akutero. Kufunika kotenga nthawi yotambasula ndi kugudubuza thovu pogunda msewu sikunganyalanyazidwe.

Simutambasula bwino.

Musanayambe komanso mutathamanga, muyenera kutambasula khosi lanu, mapewa, ndi kumbuyo, kuwonjezera pa thupi lanu lakumunsi, akutero Jeffers. Musanatuluke, chitani kutentha kwapamwamba kwa thupi, monga izi: Gwirani mutu wanu kutsogolo ndi kumbuyo pa chiwerengero cha zinayi, kenaka tembenuzani khosi lanu kumanzere ndi kumanja kwa kuwerengera zinayi. Kenako, sungani manja anu kutsogolo ndi kumbuyo, ndi mbali ndi mbali. "Musanapite kothamanga chitani masewera olimbitsa thupi omwe mukuwona osambira a Olimpiki akuchita pa dziwe la dziwe: Pindani khosi ndi mapewa anu, gwedezani manja anu, ndikuyambitsanso minofu ndi mfundo," akutero Jeffers. Ndiye, mutatha kuthamanga, chitani zolimba zomwe zimayang'ana minofu yomwe imapweteka kwambiri.

Mwasowa madzi.

"Kutaya madzi m'thupi kungayambitse kukomoka, kuphatikizapo khosi ndi mapewa," akutero Wickham. Ngakhale pali zifukwa zina zama neuromuscular zomwe mungakumane ndi vuto la minofu, kukumbukira kuyamwa madzi mu ola limodzi kapena asanu musanatuluke kuyenera kuyiteteza. Ngati mumachita masewera olimbitsa thupi m'mawa, izi ndizofunikira kwambiri monga Wickham akunena kuti thupi lanu lidzadzuka litataya madzi m'thupi, kotero kupita kothamanga musanamwe mowa wambiri kumatanthauza vuto.

Mwapanikizika.

Mukapanikizika, thupi lanu silitha kuthana ndi zowawa zomwe zingagwiritsidwe ntchito kutero, akutero Wickham. Kafukufuku wina wochokera ku yunivesite ya Tel Aviv, yofalitsidwa m'magazini UWAWA, anapeza kuti kupsinjika maganizo kumachepetsa mphamvu yanu yopirira ululu wakuthupi. Izi zikutanthauza kuti kupanikizika kumatha kukulitsa zowawa zomwe mumamva kale, akutero Wickham.

Komanso, ngati mukuthamanga pamalo otsika, omwe kafukufuku akuti thupi lanu limazindikira kuti ndi lopanikizika, mumayambitsa kutulutsidwa kwa hormone yopsinjika maganizo yotchedwa cortisol yomwe imatanthauza kuti m'malo mochepetsa kupsinjika kwanu pamene mukuthamanga (chinthu cholimbikitsa kwa ambiri). othamanga), mutha kukhala mukuwachulukitsa, akutero.

Chifukwa chake dzifunseni "ndili ndi nkhawa bwanji pamlingo wa 1 mpaka 10, pomwe 1 ndiye wopanda nkhawa kwambiri." Ndipo ngati muli opitilira 7 kapena 8 mukuvutika maganizo, inu ndi thupi lanu mupindula pochita chinthu chomwe chingathandize kuthetsa nkhawa, akutero Wickham. Kwa ena, kuthamanga ndikuchepetsa nkhawa, ngati ndiinu, pitirizani kupitiliza kukonzekera komwe mukufuna ndikukonzekera kuti mukhale ndi chifuwa ndikukweza kuti mukhale ndi malingaliro abwino. Koma ngati mwapanikizika ndikumangomveka ngati ntchito ina pamndandanda wanu wazomwe mungachite, yesani yoga, kusinkhasinkha, kusamba, kupita kukayenda, kapena kungopumira mphindi ziwiri zakupuma.

Onaninso za