Kuyenda Kaimidwe Yendani Motere: Phunzirani Kuyenda Molondola

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[Kuyenda koyenda] Mukamaliza kalasi ya yoga ya mphindi 60, mumatuluka ku savasana, nenani Namaste wanu, ndikutuluka mu studio. Mutha kuganiza kuti mwakonzeka kuyang'anizana ndi tsikulo, koma mukangofika pamsewu, komabe, mumayamba kusintha kulimbikitsa ndi kutalikitsa komwe mudakwaniritsa ola lapitalo. Chifukwa chake? "Anthu ambiri samayenda ndi mayikidwe abwino," akutero a Karen Erickson, katswiri wazachipatala ku New York City. "Kuchokera pazochitika zonse zomwe timachita masana, chiuno chathu chimakhala cholimba kotero timayenda ndi chiuno chathu, kumbuyo kwathu, ndi kumbuyo kwathu.

Nthawi yomweyo, timayang'ana pansi foni yathu, zomwe zimapangitsa kuti thupi lizisaka kutsogolo. Imeneyi ndi mankhwala okhudza ukalamba. "M'malo mwake, kuwerama kuti muwone zomwe mumakonda pa Facebook kumapangitsa kuti mutu wanu ugwiritse ntchito mphamvu zopitilira kasanu ndi kamodzi pakhosi panu, zomwe zingayambitse kuwonongeka msanga, inatero magaziniyo Opaleshoni ya Neuro ndi Spine.

Ndiye mumayenda bwanji kuti muwonetsetse kuti thupi lanu silikugwira ntchito yochulukirapo kuposa momwe liyenera kuyenera kapena kuyipa, kuthetsa ntchito yonse yomwe mumachita basi anachita?

1.Kuyenda ndi kaimidwe koyenera kumayambira ndi sternum yanu."Mukakweza sternum yanu, imangoyendetsa mapewa anu ndi khosi lanu kuti zigwirizane bwino kuti musaganizire za iwo. Pokhapokha mutayenda pa ayezi ndikuyenera kuyang'ana pansi, yang'anani mapazi 20 patsogolo panu ndipo onani komwe mukupita, "akutero Erickson.

2. Tamanyamula katundu. "Zikwama zolemera kwambiri, zazifupi kwambiri, kapena zazitali kwambiri zimasokoneza kuthekera kwanu kusuntha mikono yanu mwachilengedwe," akutero Erickson. Nthawi zambiri, manja ndi miyendo yanu imayenda motsutsana kuti mkono wanu wamanja usunthike patsogolo pomwe mwendo wanu wamanzere ukutuluka. Chikwama chili m'njira, komabe, manja anu samayenda momasuka ndipo izi zingakhudze mayendedwe anu kuyambira kumutu mpaka kumapazi. "Zimakulepheretsani kuyenda bwino, zimakulepheretsani kugwiritsa ntchito bwino minofu ndi mafupa anu, ndipo zimatha kuyambitsa kulimba, kupsinjika, komanso kuvulala chifukwa simutha kusuntha manja kapena miyendo yanu poyenda," akuwonjezera Erickson. Muchepetse katundu wanu kapena ganizirani kuvala thumba lanu la messenger style, zomwe zimabalalitsa kulemera kwake mofanana ndi kulola manja anu kuyenda popanda cholepheretsa. "Zikwama zambiri zatsopano zili ndi zingwe zazitali komanso zazifupi choncho ngati mungayende pang'ono kuchokera pagalimoto yanu kupita kuofesi yanu mutha kuigwira ndizofupikitsa, koma ngati mungayende ulendowu, kenako gwiritsani ntchito mtanda, "akutero Erickson.

3.Pankhani ya nsapato zanu, kusewera nsapato zolakwika kumatha kukhudza kuyenda kwanu. "Mwachidziwikire, mukufuna kumenya ndi chidendene ndikudutsanso phazi lanu mukuyenda," akutero. Ngakhale zidendene ndi zakupha zodziwikiratu chifukwa zimakhala zovuta kuyendamo, ma flip-flops, nyulu, mabala a ballet, ndi ma clogs amatha kukhala oyipa, Erickson akuti. "Amakukakamizani kuti mugwire ndi zala zanu kuti mupitirizebe kumapazi anu ndipo zotsatira zake zimasokoneza kuyenda kwanu kwa chidendene. Zimapangitsanso kuyenda kwanu kwafupikitsa kuti musamayende bwino m'chiuno mwanu; akakolo, ndi mapazi ukamayenda. " M'kupita kwa nthawi, kuyenda muzitsulozi kungathandize kuti phazi likhale lopweteka monga plantar fasciitis, Achilles tendonitis, ndi bunions, zomwe zidzakulepheretsani kuchoka kumapazi anu. Sneakers ndi abwino, koma osati nthawi zonse zokongola. Kubetcha kwanu kopambana ndikuyesa nsapato musanagule, Erickson akufotokoza. Gwedezani phazi lanu ndipo ngati nsapatoyo ikhala phazi lanu osagwira ndi zala zanu ndiye kuti mwina ndibwino kupita.

4. Atsitsani mwendo womwe uli kumbuyo kwanu kuti ukhale pamenepo kwa nanosecond nthawi yayitali musanapite patsogolo. "Kulimbitsa mchiuno kumatanthauza kuti timakonda kufupikitsa mayendedwe athu kuposa momwe timafunira, chifukwa chake kukulitsa mayendedwe anu kumakupatsani mwayi wotsogola m'chiuno mwanu ndi quadriceps yanu," akutero Erickson. "Kuyenda koyenera kungakhale ngati yoga pochita." Ndipo mukachita izi mwatsopano mu studio, mumasunga ma vibes abwino kuyenda tsiku lonse.

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