7 Morning Stretches for Wangwiro Kukhazikika

Zamkati

• Chigwirizano cha Mwana Wogwira Ntchito
• Kuyimirira Patsogolo
• Mphaka-Ng'ombe
• Kuimirira Mphaka-Ng'ombe
• Mapangidwe apamwamba
• Galu Woyang'ana Kutsika
• Kutembenuka kwa msana wamtsempha
• Zomwe sayansi imanena zakutambasula ndi kukhazikika

Thupi lathu limasinthasintha momwe timakhalira nthawi yayitali

Ngati tsiku lililonse limaphatikizapo kusakasaka pa desiki kapena laputopu kwa maola 8 mpaka 12 patsiku kenako ndikusambira pabedi kwa ola limodzi kapena awiri madzulo kuti muwone "The Office," simuli nokha. Anthu aku America amakhala pafupifupi maola 13 patsiku, malinga ndi kafukufuku yemwe adachitika mu 2013. Onjezerani maola amenewo, ndipo nzosadabwitsa kuti mayendedwe athu achilengedwe akukhala opindika kwambiri, ogona, komanso owawa. Ndipo ngati mumangomva mawu oti "osakhazikika" mumakumbukira amayi akukuuzani kuti "Khalani molunjika!" ndiye kumbukirani kuti, pamenepa, amayi amachita kudziwa bwino.

"Tikakhala nthawi yaying'ono, minofu ina m'thupi mwathu - monga mapewa, kumbuyo, pakati, ndi khosi - imafupikitsa," akufotokoza a Grayson Wickham, DPT, CSCS, woyambitsa wa Movement Vault. Mwachidule, matupi athu amasintha momwe timakhalira nthawi yayitali, ndipo popita nthawi, minofu yofupikitsayo imatha kuyambitsa mavuto ena azaumoyo.

Kukhazikika kosachita bwino kumangoposa momwe zimakhudzira thupi lanu. A Gabrielle Morbitzer, mphunzitsi wa yoga komanso kuyenda kwa ICE NYC, akuti zimakhudza zinthu zosiyanasiyana kuyambira "momwe thupi lathu limapangira mahomoni komanso momwe magazi athu amayendera, momwe timamvera mthupi lathu komanso momwe tingasunthire pamene tikukalamba. ” Mwina sitingazindikire nthawi yomweyo kuwonongeka kwathu - koma thupi lathu limazindikira.

Mwachitsanzo, Wickham akuti, thupi limatha kulumikizana ndi kutsekeka, kapena kugona mopanikizika ndi kupsinjika, komwe kumatulutsa cortisol. Kumbali inayi, malo otseguka kapena apamwamba - omwe amatha kutulutsa ma endorphin komanso testosterone, mahomoni olamulira - amapewa kupsinjika ndikupanga chidaliro.

Chifukwa chake kukhazikika kwanu sikungakhudze kutalika kwanu komanso thanzi lanu, kumakhudzanso thanzi lanu lamaganizidwe ndi momwe mumadzionera. Ndi izi monga cholimbikitsira, yesani izi zisanu ndi ziwiri m'mawa kuti magazi aziyenda, kumasula minofu yolimba, ndikuwonjezera kuzindikira kwa thupi kuti muthe kuyimirira molunjika ndikutuluka pakhomo lakumaso.

Chigwirizano cha Mwana Wogwira Ntchito

Mulingo: Woyambira

Minofu imagwira ntchito: Mapewa, pachimake, kumbuyo

Momwe mungachitire:

1. Yambani ndi manja anu ndi mawondo.
2. Lonjezani mawondo anu mpaka kutalika kwa mapewa.
3. Khalani pansi pa mapazi anu moyang'ana kudenga, gwirani zala zanu zazikulu.
4. Kwezani manja anu patsogolo, ndipo mutambasulire manja anu kutsogolo kwa mphasa, kapena pendeketsani manja anu pansi pambali pa thupi lanu.
5. Pang'ono pang'ono yambani kugwetsa m'chiuno kuti mupumule pazidendene zanu.
6. Pumulani pamphumi panu pansi.
7. Pumirani kuno kwa 5 mpaka 10 kupuma kozama.

Chifukwa chiyani imagwira ntchito: Pose ya Mwana imakuthandizani kuti mufufuze mayendedwe anu m'mapewa anu potambasula manja anu pamwamba pamutu panu. Zimathandizanso kutalikitsa ndi kutambasula msana, womwe umagwiritsidwa ntchito kupusitsidwa pambuyo pazoyipa zaka.

Kuyimirira Patsogolo

Mulingo: Woyambira

Minofu imagwira ntchito: Khosi, mapewa, khosi

Momwe mungachitire:

1. Yambani ndi mapazi kutambasula m'chiuno.
2. Ndikupinda mowolowa manja m'maondo anu kuti muthandize ndikuwongolera mawonekedwe a thupi lanu, tulutsani mpweya pamene mukugwada patsogolo m'chiuno mwanu, kukulitsa kutsogolo kwa torso lanu.
3. Pindani mivi yanu. Gwiritsitsani chigongono chilichonse ndi dzanja losiyana. Lolani korona wa mutu wanu apachikike. Onetsetsani zidendene zanu pansi pamene mukukweza mafupa anu atakhala padenga.
4. Chotsani mapewa anu kutali ndi makutu anu. Ikani mutu wanu ndi khosi.
5. Lonjezani miyendo yanu mpaka mutangomva kutambasula minofu. Yesetsani kugwiritsira ntchito minofu yanu ya quadriceps kuti muthandize kutulutsa minofu yotulutsa.
6. Ngati mutha kuyika kutsogolo kwa torso ndi mawondo anu owongoka, ikani manja anu kapena zala zanu pansi pafupi ndi mapazi anu.
7. Tulutsani mkati mwazomwe muli ndi mpweya uliwonse. Lolani mutu wanu upachike pamene mukumva kuti mavuto akuchoka m'mapewa anu ndi m'khosi.
8. Gwiritsani mawonekedwe kwa masekondi 30.

Chifukwa chiyani imagwira ntchito: Khola ili limatambasula mwendo, limatsegula m'chiuno, ndipo limatha kutulutsa vuto lililonse m'khosi ndi m'mapewa, akufotokoza a Morbitzer. Izi zitha kukhala zolimba kwambiri pamiyendo, chifukwa chake samalani kuti musapititse patsogolo. M'malo mwake, lolani kuti mavuto m'mapewa anu atuluke.

Mphaka-Ng'ombe

Mulingo: Woyambira

Minofu imagwira ntchito: Kumbuyo, pachifuwa, pamimba

Momwe mungachitire:

1. Yambani pazinayi zonse. Manja anu ayenera kulumikizidwa pansi pa magongono anu, omwe amakhala okutira pansi pamapewa anu. Sungani zala zanu kufalikira pansi kuti mukhale olimba. Ikani maondo anu atavundikira m'chiuno mwanu, zala zakumapazi osazinyamula, ndikumapondaponda phazi lanu pansi.
2. Lalikitsani kuchokera ku mchira wanu mpaka kumutu, kuti khosi lanu lisalowerere ndipo mukuyang'ana pansi mainchesi angapo kuchokera chala chanu. Awa ndi malo anu oyambira.
3. Yambani gawo la Cat. Mukamatulutsa mpweya, sungani mchira wanu pansi, pogwiritsa ntchito minofu yanu yam'mimba kuti mukankhire msana wanu kudenga, ndikupanga mawonekedwe a paka ya Halloween. Lonjezani khosi lanu. Lolani mutu wanu ufike pachifuwa chanu kuti makutu anu atsike ndi ma biceps anu.
4. Popuma mpweya, "swoop and scoop" the pelvis into Cow position so that your belly is dropped into the floor. Kwezani chibwano chanu ndi chifuwa ndikuyang'ana kudenga. Lonjezani masamba anu amapewa. Dulani mapewa anu kutali ndi makutu anu.
5. Zungulirani kudutsa mu Cat-Cow kangapo. Samalani kuti musapewe kupanikizika ndi kupsinjika pamutu ndi m'khosi.

Chifukwa chiyani imagwira ntchito: Kuyenda uku kumathandizira kukulitsa kuzindikira kwa msana, komwe ndi gawo lalikulu la kukhazikika kosakwanira. Malinga ndi a Morbitzer, "Kuyenda kwa Mphaka-Ng'ombe kuyenera kuchitidwa pakati ndi m'chiuno kuti mukamakoka mpweya, mupange kutsetsereka kumbuyo kwa mafupa kuti mchira wanu uyang'ane kudenga, ndipo mukamatulutsa mumapanga muziyang'ana kumbuyo kuti fupa lanu lichokere pansi. ”

Kuimirira Mphaka-Ng'ombe

Mulingo: Wapakatikati

Minofu imagwira ntchito: Kubwerera, chifuwa, m'mimba, miyendo

Momwe mungachitire:

1. Ndikulumikiza miyendo yanu m'chiuno ndikulumikiza mawondo anu, ikani manja kutsogolo kwanu kapena ntchafu zanu kuti muwonjezere malire.
2. Sungani miyendo yanu kukhazikika. Yambani mphaka (kumtunda): Mukamatulutsa mpweya, tambani mchira wanu pansi pogwiritsa ntchito minofu yanu yam'mimba kuti mukankhire msana wanu kudenga, ndikupanga mawonekedwe a paka ya Halloween. Lonjezani khosi lanu. Lolani mutu wanu ufike pachifuwa chanu, mukuyenderana ndi msana.
3. Popuma mpweya, "swoop and scoop" the pelvis into Cow position that your belly is dropped into the floor. Kwezani chibwano chanu ndi chifuwa ndikuyang'ana kudenga. Lonjezani masamba anu ndikutulutsa mapewa anu kuchokera kumakutu anu.
4. Yendetsani kudzera mu Cat-Cow yayimirira kangapo.

Chifukwa chiyani imagwira ntchito: Kutambasula kumeneku kumayambitsa minofu yam'mbuyo yosiyana. Zitha kukuthandizani kuzindikira zakumbuyo kwanu poyerekeza ndi thupi lanu lonse. Ngati ntchito yanu ikufuna kuti mukhale pamalo omwewo tsiku lililonse, pumulani pang'ono ndikuyenda mozungulira ku Cat-Cow kangapo kuti muthane ndi zovuta zakukhala tsiku lonse.

Mapangidwe apamwamba

Mulingo: Wapakatikati

Minofu imagwira ntchito: Mimba, obedwa, oblique, glutes, mapewa

Momwe mungachitire:

1. Yambani pazinayi zonse ndi zala zanu kufalikira pang'ono.
2. Bwererani phazi limodzi, kenako linalo.
3. Sungani mtima wanu ndikukangalika, ndipo matako anu asatenge mbali. Lowetsani mchira wanu pansi kumbuyo kwanu. Sungani miyendo yanu kuti muzitha kukoka maondo anu ndi ma quads anu. Bwerezerani kumbuyo kwanu kuti ng'ombe zanu zizigwira ntchito.
4. Ndi zigongono pansi pamapewa anu, pangani malo pakati pamapewa ndi makutu kuti pakatambasuke pang'ono. Kuti muwonetsetse kuti chifuwa sichikumira, sungani malo pakati pakatikati ndi kutsikira kumbuyo kuti masamba anu amapewa asunthane.
5. Chitani maulendo 3 mpaka 5 a mpweya 10.

Chifukwa chiyani imagwira ntchito: "Mukawona kuti m'mimba kapena m'chiuno mwanu mukumira, pendeketsani m'chiuno mwanu patsogolo," akutero a Morbitzer. "Koma ngati izi zachuluka kwambiri, bweretsani mawondo anu pansi kwinaku mukusunga pakati ndi m'chiuno mosalowererapo." Udindo umenewu umafunikira kuzindikira za msana komanso kuphatikiza kwa minofu yam'mimba. Mphamvu yayikuluyi ndiyofunikira polimbikitsa kukonza kwakanthawi.

Galu Woyang'ana Kutsika

Mulingo: Wapakatikati

Minofu imagwira ntchito: Mitundu, chiuno, ana a ng'ombe,

Momwe mungachitire:

1. Yambani pa zinayi zonsezo.
2. Gwirani zala zanu ndikukweza mchiuno mwanu, ndikukweza mafupa anu atakhala padenga.
3. Bweretsani zidendene zanu kumtunda popanda kuwalola kuti aziyenda pansi.
4. Ikani mutu wanu ndi kutalikitsa khosi lanu.
5. Mukakhala pano, onetsetsani kuti zokutira m'manja mwanu zizikhala pafupi pamphepete mwa mphasawo. Kuti muchepetse kupanikizika m'manja mwanu, pezani zikho za chala chanu cham'manja ndi zala zanu zazikulu.
6. Pumirani apa kwa mpweya osachepera atatu.

Chifukwa chiyani imagwira ntchito: Morbitzer akufotokoza kuti: "Ndiwothandiza kutsegula khoma lachifuwa cham'mbali ndi mapewa omwe nthawi zambiri amakhala ndi ntchito zambiri padesiki." Yesetsani kuchita zambiri, ndipo mutha kuchepetsa kupweteka kwa khosi ndi msana komwe kumakhudzana ndi kukhazikika koyipa. Mwinanso mungakhale mutakhala tsonga pang'ono, inunso.

Kumbukirani kujambula kumbuyo kwanu masamba anu ndikupanga danga m'khosi mwanu. Ngati mungapeze kuti mukukanda phewa lanu mpaka m'makutu anu, zitha kutanthauza kuti mulibe mphamvu zokwanira kumtunda. Ngati masamba anu amapewa ayamba kulimba, bwerani maondo anu ndikupita ku Child's Pose, ndikupumula mpaka mutakonzeka kuyambiranso.

Kutembenuka kwa msana wamtsempha

Mulingo: Wapakatikati

Minofu imagwira ntchito: Kumbuyo, pachifuwa, pamimba

Momwe mungachitire:

1. Yambani pazinayi zonse, ndi zala zanu kufalikira pang'ono.
2. Ikani dzanja lanu lamanzere kumbuyo kwa mutu wanu, koma dzanja lanu lamanja litambasuke pansi patsogolo panu ndi kufalikira kwa zala.
3. Sinthasintha chigongono chakumanzere kupita kumwamba kwinaku mukutulutsa mpweya, kutambasula kutsogolo kwa torso yanu, ndikugwira mpweya wabwino, mkati ndi kunja.
4. Bwererani pamalo oyambira. Bwerezani kupuma 5 mpaka 10.
5. Sinthani mikono ndikubwereza.

Chifukwa chiyani imagwira ntchito: Zochitikazi zimatambasula ndikuthandizira kuyenda mu torso yanu, makamaka msana wanu wamtundu (pakati ndi kumbuyo kumbuyo). Amachepetsanso kuuma pakati mpaka kutsika kumbuyo. Kuyenda kwa msana kwa thoracic ndikofunikira kwambiri kuti kumasula kulimba kwa minofu yakumbuyo. "Cholinga cha ntchitoyi ndikutenga [minofu] kuzungulira msana poyenda kwathunthu," Wickham akufotokoza.

Zomwe sayansi imanena zakutambasula ndi kukhazikika

Pakalipano, palibe umboni wachindunji wolumikiza kutambasula kwa mkhalidwe wabwino, koma sayansi, monga nthawi zonse, ikugwira ntchito kuti ipeze imodzi. Kafukufuku woyambirira wa 2010 akuwonetsa kuti kutambasula kumatha kusintha kukhazikika, ndipo ofufuza ena ku Yunivesite ya Sao Paul amakhulupirira kuti zitha kuthandiza mokwanira kuti pakadali pano akupeza omwe akufuna kupita nawo kukayezetsa kuchipatala kuti aphunzire kulumikizana pakati pa kutambasula, kukhazikika bwino, ndikuchepetsa kupweteka kwakumbuyo .

Nanga bwanji tsopano? Kodi kutambasula kumeneku kumabweretsa kuti? Wickham ndi Morbitzer amakhulupirira kuti yoga yogwira yomwe imaphatikizira kupuma ndi kutulutsa minofu kumatha kuthandiza anthu kusintha matupi awo pang'onopang'ono ndikukhala olimba. Kutambasula kumapangitsanso magazi anu kuyenda ndipo kungathandize kukulitsa kuzindikira kwa thupi, kotero kuti ngakhale pamene simukuyesera, thupi lanu, kudzera mu kupweteka kapena kufooka, lidzakukumbutsani kuti "Khalani molunjika!"

Ndipo mudzasintha, momwe mayi anu amafunira kuti mutero.

Gabrielle Kassel ndi kusewera rugby, kuthamanga matope, mapuloteni-smoothie-kuphatikiza, kuphika chakudya, CrossFitting, Wolemba zaumoyo ku New York. Iye ali kukhala munthu wam'mawa, kuyesa zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.