Chifukwa Chake Othamanga Onse Amafunikira Kukhazikika ndi Kukhazikika Maphunziro

Zamkati

• Momwe Mungayesetse Kusamala Kwanu ndi Kukhazikika Kwanu
• Mmene Mungakulitsire Kusamala ndi Kukhazikika Kwanu
• Onaninso za

Ngati ndinu wothamanga, mosakayikira mudamvapo pakati pa mtunda wamtunda kuti kuphunzitsa pamtanda ndikofunikira-mukudziwa, yoga yaying'ono pano, kulimbitsa mphamvu kumeneko. (Ndipo ngati simunatero, palibe thukuta-pano ndizofunikira zolimbitsa thupi zomwe othamanga onse amafunikira.)

Nanga bwanji kufunikira kogwira ntchito moyenera ndi kukhazikika? Monga ndaphunzira posachedwa pa gawo ndi katswiri wazolimbitsa thupi, zitha kusintha zonse pakuthamanga kwanu komanso pachiwopsezo chakuvulala.

"Kuthamanga ndiko, kudumpha kuchokera kumwendo umodzi kupita ku umzake. Choncho, ngati simuli wokhazikika ndikukhala ndi vuto lokhazikika pa mwendo umodzi, izi zidzakhudza momwe mumathamangira komanso chiopsezo chovulala mukathamanga. , "atero a Polly de Mille, CSCS, akatswiri ovomerezeka olimbitsa thupi komanso oyang'anira azachipatala a Tisch Sports Performance Center ku Hospital for Special Surgery ku New York. Ganizirani zazinthu zing'onozing'ono zokhala ndi malire monga kutayikira komwe kungakhudze mawonekedwe anu - chulukitsani momwe mumapitira patsogolo masauzande ambiri, ndipo kudontha komwe kumawoneka ngati kosafunikira kumatsegula zitseko za kuvulala kopitilira muyeso komanso nthawi zokhumudwitsa. Zosakhala bwino.

Momwe Mungayesetse Kusamala Kwanu ndi Kukhazikika Kwanu

Kuti ndidziwe ngati pali zovuta zilizonse zomwe zingasokoneze maphunziro anga a marathon, ndinatenga kalasi ndi de Mille ku Michelob Ultra Fit Fest, chikondwerero cha masiku awiri cholimbitsa thupi chomwe chimayang'ana pa kulimbitsa thupi ndi kuchira, zomwe adalonjeza kuti "zidzazizira. "

Kudayamba kuzizira mokwanira-de Mille adatipangitsa kuti tiyime ndi phazi limodzi ndikuyang'ana momwe zinalili zophweka kapena zovuta kukhala okhazikika. Ngati simukuyima patsogolo pa katswiri wazolimbitsa thupi, mutha kudziyesa: Ingoyimilira kutsogolo kwagalasi kuti muwone zomwe zimachitika ndi thupi lanu lonse mukatola phazi, atero a Mille. "Kodi chiuno chako choyimirira chimachoka? Kodi uli ndi thunthu lotsamira? Kodi uyenera kutambasula manja ako kuti ukhazikike?" Ndi kukhazikika bwino komanso kukhazikika, gawo lokhalo la thupi lanu lomwe liyenera kusuntha konse ndi phazi lanu pamene likuchokera pansi. Zosavuta kunena kuposa kuchita.

Chotsatira, mukufuna kuwona zomwe zimachitika pakuyenda kwanu mukangoyamba kusuntha-ndipo nazi pomwe zingakhale zovuta modabwitsa. Yesani kuyendetsa pomwe mwendo umodzi udabzalidwa pansi. Kapena yesani squat ya mfuti ku la Jessica Biel ndikuyang'ana zopuma zomwezo mu mawonekedwe anu, monga pop pop, mawondo, kapena kutsamira. (Mungathe kuyesanso kuyesa kulimbitsa thupi kumeneku.)

Ngati simukudziwa kwenikweni zomwe mukuwona pakalilore, nayi njira ina yoyeserera: Khalani ndi mnzanu wolimbitsa thupi akuwonetserani kumbuyo mukamathawa. Ngati kukhazikika kwanu ndikuwonekera bwino, muyenera kutchera mzere m'chiuno mwanu womwe sungayende mozungulira ndi gawo lililonse.

Mchigawo changa ndi de Mille, ndidawona mavuto awiri akulu: Ndikusuntha, chiuno changa choyimirira chinayamba kuzembera kumbali ndipo bondo langa linazungulira mkati. Ndinatuluka thukuta kuyesera kuti ndisunge mawonekedwe anga pamene ndimayenda. Kutanthauzira? Ndine kuvulala kokhudzana ndi malire komwe kudikira kuti zichitike.

"M'maphunziro pazonse kuchokera ku IT band syndrome kupita patellofemoral kupweteka kwa tibial kupsinjika kwamafupa-zonse zazikulu zovulala mopitirira muyeso-chinthu chimodzi chimabwera mobwerezabwereza: kusintha m'chiuno pomwe othamanga amakhala pa mwendo umodzi," de Mille akufotokoza.

Mmene Mungakulitsire Kusamala ndi Kukhazikika Kwanu

Monga ine, mungakhale ndi vuto lokhazikika. Mwamwayi, mutha kuchita zambiri mwa kulimbikitsa magawo awiri ofunikira: glutes anu ndi pachimake chanu, akuti de Mille. (PS Zofooka zimenezo zikhoza kukhala chifukwa cha ululu wanu wam'mbuyo wothamanga, nawonso.)

Yambani poyesa momwe mphamvu yanu yamphamvu ingakhudzire kuthamanga kwanu: Chitani mlatho wa mwendo umodzi, atero a Mille. "Ngati zopweteka zanu za m'mimbazi kapena nsonga za m'chiuno, ndi chisonyezo chakuti glute yanu siyikuchita zomwe ikuyenera kuchita - matako anu akuyenera kukugwirani," akutero. Zochita zake zolimbitsa thupi: mwendo umodzi umayenda ngati kupha mwendo umodzi, squats, ndi milatho, kuphatikiza mawotchi a m'chiuno (zochita zolimbitsa thupi zomwe umayima mwendo umodzi ndikukweza mwendo umodzi nthawi ya 12 koloko, kenako ndikuzungulira pang'ono kumanja chakumanja kwa 1 koloko, thuu-2 koloko, ndi zina zotero. Kenako zungulirani mbali inayo, ngati kuti mukumenya 11 koloko, 10 koloko, ndi zina zotero). Magulu a booty amathanso kukuthandizani kuti mukhale ndi mphamvu zambiri m'matako ndi m'chiuno mwanu zomwe zingakuthandizeni kulimbikitsa kuthamanga kwanu. (Yesani zolimbitsa thupi zofunkha zomwe zimayang'ana matako anu, ntchafu, ndi ntchafu.)

Mphamvu zazikuluzikulu ndizofunikiranso pakukhazikitsa bata komanso kukhazikika. Kuti muwone momwe zingakhudzire kukhazikika kwanu, yambani kuwunika mbali yanu yamphamvu. Kodi mutha ngakhale kugwira imodzi? Kodi chiuno chanu chimaviika kapena kuzungulira kutsogolo kapena kumbuyo? Ngati kusunthaku kukuwoneka ngati kovuta, kuli bwino mupange ma plank, stat. (Ichi ndichifukwa chake mphamvu yayikulu ndiyofunikira pazonse zomwe mumachita-kuphatikiza zolimbitsa thupi zomwe zingakuthandizeni kupanga mphamvu za 360-degree.)

Ngakhale kusunthaku kungakuthandizeni kupewa kuvulala, ngati mukumva kuwawa, pitani kukawona pro ngati de Mille yemwe amachita masewera ovulala ndipo amatha kulowa komwe kuli kink unyolo wanu womwe ukupweteka.

De Mille asananditumize kuti ndikagunde pansi, adandipatsa ntchito yokonzekera homuweki yoti ndithandizire kudzutsa minofu yomwe imapangitsa bata. Yambani ndi kuyimirira chammbali ndi chiuno chimodzi chikukanikiza khoma. "Onetsetsani kuti mwendo wakunja uli pansi panu ndikukweza mwendo wamkati," adalangiza. Mukayimirira wamtali kwambiri mwendo wakunja, kuwonetsetsa kuti chiuno chanu chimayang'ana kukhoma, muziyenda pang'onopang'ono ndi mwendo wamkati. Gwiritsani ntchito chiuno chanu chakunja ndi glute kuti mupitilize kukankhira m'chiuno mwanu pakhoma kuti mumve kukhazikika kofanana ndi mzati. Bwerezani mbali zonse ziwiri.

Kuchita izi kumatsanzira zomwe minofu yanu ya m'chiuno ndi glute iyenera kukhala ikuchita kuti mukhale okhazikika pakuthamanga kwanu, de Mille akufotokoza. "Zili ngati kuti mukuwuza ubongo wanu, 'ndikakhala paudindowu, iyi ndi minofu yomwe imayenera kuyamba," akutero. "Minofu imeneyo kwenikweni ndi nangula wa unyolo wonse."

Kuchita masewerawa kunandipangitsa kudziwa zambiri zomwe zimachitika mthupi mwanga nthawi yanga ikutha - mphindi zilizonse, ndimayenera kudzifufuza ndekha, ndikukhalanso mchiuno mwamphamvu kapena kuwonetsetsa kuti ma glute anga sanali aulesi. Zinali pang'onopang'ono, koma monga de Mille adanena, chizolowezi chimapangitsa kukhala changwiro.

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