6 Kusaenzana Kunoparira Marwadzo—uye Magadzirirwo Azvo

Zvemukati

• Ongororo ye

Kusunda kuburikidza nemarwadzo? Mira. Zvino.

"Marwadzo chirwere chekurapa uye nyaya yezvokurapa," anodaro Brett Jones, muridzi weApplied Strength muPittsburgh uyo ane chiziviso cheFunctional Movement Screen, hurongwa hwekuedzwa uye kugadzirisa maitiro ekugadzirisa. "Ichenjedzo. Marwadzo aripo pakukuudza kuti pane chakaipa."

Uye icho chiratidzo cheyambiro chinogona kuve chakakomba kupfuura "iwe uri kuenda zvakanyanya kuomarara." Jones nevamwe varairidzi vakabvunza chidimbu ichi vese vaive nenyaya inotyisa yekutaurira-kana kurwadziwa kwemutengi kwaireva mamiriro akasimba senge tsinga yetsinga, utachiona, kana gomarara. Iyo poindi: Kana iwe uchinge uchirwadziwa kazhinji paunenge uchirovedza-kana kana iwe usiri-enda kuna chiremba.

Kana wakacheneswa nachiremba uye uchiri kunzwa kusagadzikana, edza bvunzo idzi dzakareruka kuti uone kuti chii chiri kunyatso konzera marwadzo-zvinogona kunge zvine chekuita nekusaenzana kwechikamu chakasiyana chemuviri wako. Nhau dzakanaka: Nezvibhorani izvi, kutambanudza, uye kugadzirisa maekisesaizi, unogona kukwanisa kuzvigadzirisa-hapana vanachiremba vanodiwa.

Neck kurwadziwa uye kutemwa nemusoro? Anogona kunge ari mapendekete ako.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona zviratidzo izvi uye nekucheneswa nachiremba, tarisa kukwirira kwemapfudzi ako, anodaro Aaron Brooks, nyanzvi yebiomechanics uye muridzi wePerfect Postures muAuburndale, MA.

“Tarisa pagirazi uone kuti rimwe bendekete rakakwirira here kana kuti rakaderera pane rimwe,” anodaro.Kana rimwe remapfudzi ako rakakwirira kupfuura iro rimwe, unenge uchisimbisa rimwe kupfuura iro rimwe, uye rinogona kusimuka richienda kumberi kupfuura iro-zvichikonzera kutenderera kwemukati kweruoko irworwo. "Paunenge uchiita mutsara kana kudhinda, rutivi irworwo ruchapinzwa. Pane nzvimbo shoma mupfudzi. Unogona kupedzisira nebursitis kana tendonitis." Kana musoro uye kurwadziwa kwemutsipa.

Gadzirisa: Kana girazi bvunzo richiratidza kuti havana kuenzana, edza iyi ruoko-ruoko musuwo kutambanudza, Brooks anodaro. Kuti uzviite, mira mukati mechikumbaridzo chegonhi, uye isa ruoko rwako rworudyi mukati memukova kurutivi rworudyi rwejamb, chanza chakatarisana nejamb pakukwirira kwepfudzi. Mune chinzvimbo ichi, shandura chipfuva chako zvishoma nepasuo kuti utambanudze chifuva chako-neimwe nzira, unogona kutora nhanho kumberi netsoka yako yekurudyi, uchichengeta tsoka yako yekuruboshwe pachikumbaridzo. Uku kutambanudza kunovhura mhasuru dzako dzechipfuva uye ugadzire nzvimbo mupfudzi rako yekufamba.

Shingairira iyo yakatambanudzwa neichi chepakati-shure chekusimbisa chiitwa: Bata bhendi rekudzivirira uye ritambanudze pamberi pechipfuva chako kuitira kuti maoko ako atarise kumativi kubva pamafudzi ako, zvanza zvakatarisa kumusoro. Pakutambanudza kwakazara kwemaoko ako, bhandi rinofanira kutambanudzwa. Dzokera kunoombera maoko pamberi, uye dzokorora kufamba. Paya maviri aya mafambiro-mune iyi kurongeka-katatu pasvondo.

Mafudzi kunyange? Misoro yako inogona kubva kubva kumusoro-wakatsamira musoro.

Kana iwe usingaone kusaenzana mukukwirira kwemapfudzi ako, enda kudivi, anodaro Robert Taylor, muridzi weSmartter Team Kudzidziswa muBaltimore. Kana musoro wako uchikwira kumberi pamafudzi ako, zvinogona kupedzisira zvadzikira huwandu hweropa kuyerera kumusoro wako nemutsipa.

"Musoro unosendamira mberi, musana unosendamira mberi, uye zvinoisa kushushikana kusingakoshi pazasi," anodaro. Nekuderera kwekuyerera kweropa kune yako yekufunga, unogona kutema musoro.

Gadzirisa: Wedzera ropa kuyerera kumusoro kumusoro uye dzosera musoro wako kune yakasikwa, yakakwira-kureba chinzvimbo nesimba kudzidzisa mutsipa wako, Taylor anodaro. Edza iyi ruoko-ruoko shrug kune kunyange zvinhu kunze:

Gara pabhenji rakamira, senge raungashandisa kupurinda papfudzi. Wakabata dumbbell muruoko rwako rwerudyi, isa ruoko rwako rweruboshwe pasi petsoka yako yekuruboshwe gumbo uye ubate parutivi pechigaro. Rega ruoko rwako rwerudyi rwurembera pasi zvakananga parutivi rwako uye dhonza mafudzi ako kumashure uye pamwe chete. Zvino simudza ruoko rwako rwekurudyi kumusoro nenzeve yako - simudza iyo yakatwasuka panzvimbo pekuumburuka bendekete rako. Bata rova ​​kumusoro, wobva wadzokera kunzvimbo yekutanga. Pedzisa seti yegumi, uye dzokorora kune rimwe divi.

Ibvi kurwadziwa kana uchimhanya? Unogona kunge chiuno chako.

"Ibvi rine vavakidzani vaviri vakaipa-hudyu nechidzitiro," anodaro Jones. Marwadzo aunonzwa mumabvi ako anogona kunge ari tightness kana kusafamba muvavakidzani ivavo vakaipa. "Vanotsvaira mashizha avo muruvanze rwemabvi. Vanhu vose vanopomera ibvi, asi vavakidzani."

Kuti uone kana mahudyu ako ane nhanho yakakodzera yekufamba, rara pamusana wako mumusuwo kuitira kuti pakati pemabvi ako ive yakarurama pachikumbaridzo. Zorora maoko ako pamativi ako, zvanza kumusoro. Hunza tsoka dzako pamwe chete, zvigunwe zvakanongedza padenga. Dhonza zvigunwe zvako wakanangana neako shins kuti ugadzire 90-degree angle kumakumbo. Chengetedza gumbo rimwe rakatwasuka uye wakadzikama iwe uchinonoka kusimudza rimwe gumbo kusvikira bvi rako rakotama pagumbo rako rekusimudza, kana tsoka yako yepasi yakakotama kana kutendeuka kuenda kudivi.

"Ona kana chikamu chegumbo chegumbo chako chinogona kuita kuti chipfuure nepamusuwo," anodaro Jones. Kana zvikadaro, mahudyu ako ane nharembozha-tarisa bvunzo dzegumbo pazasi kuti uone kana izvo zviri kukonzera mamwe mabvi. Kana chero bhanhire risingakwanise kuzviita, furo rora chiuno chako uye glutes, uyezve shanda pane yakatambanudzwa uchishandisa bhandi kana tambo yekuvandudza ipapo ipapo.

Gadzirisa: Kurara munzvimbo imwechete sepanguva yekuedzwa, sunga bhanhire kana bhanhire patsoka imwe chete uye usimudze kusvikira iwe uchangotanga kunzwa kutambanudza-kwete kusvika pamwero waunogona kutora, asi kungotanga kwekutambanudza. , Anodaro Jones. Kamwe pano, uya nerimwe gumbo rako kumusoro kuti usangane naro. Dzosera gumbo risina kusungwa pasi. Panguva ino, unogona kuona kuti gumbo rakasungwa rinogona kukwira zvishoma. Kana zvadaro, uya negumbo risina kusungwa kumusoro kuti uzosangana naro zvakare. Enderera kusvikira iwe usisina kunzwa kufambira mberi mugumbo rakasungirirwa, uye chinja.

Mahips achifamba OK? Tarisa zvitsitsinho zvako.

Kana mahudyu ako ari mafoni (uye kunyangwe asiri iwo), kufamba kwetsoka kunogona zvakare kukonzera marwadzo emabvi, anodaro Mike Perry, muridzi weSkill of Strength kuNorth Chelmsford, Mass., Uyo anozivikanwa muFunctional Movement Screen. Kuti uone kuti makumbo ako ari kufamba sei (kana kuti haasi), tora nzvimbo yebvi rimwe yakatarisana nemadziro. Mabvi ako anofanira kuita maviri-degree angles, uye chigunwe chetsoka yako yakasimwa chinofanira kunge chingangoita mana kubva pamadziro. Pachinzvimbo ichi, Perry anoti, edza kutsvedza bvi rako pamusoro pechigunwe chepinki kuti ubate madziro usingasimudze chitsitsinho. Kana iwe uchikwanisa kusvika kumadziro, gumbo rako riri kufamba zvakanaka. Kana rutsoka rwako rusati rwasvika ibvi rako risati rabata madziro, mhuru dzako "dzakaoma zvakanyanya," Perry anodaro.

Gadzirisa: Kuti ubatsire kugadzirisa nyaya iyi, furo rongedza mhuru dzako uye edza iyi misiyano pabvunzo yemakumbo iyi kubva kuna Brett Jones. Tora iyo imwechete hafu-kupfugama chinzvimbo, uye isa poindi yemutsvairo pachigunwe chepinki chetsoka yako yakasimwa. Bata chimuti chave kubata kunze kwebvi rako. Nekamuti munzvimbo iyi, uchichengetedza ibvi rako kubva pakubhururuka uchienda parutivi, tsvedza ibvi kumberi zvishoma nezvishoma, uchimira kana chitsitsinho chako chichibva pasi. Kana iwe ukaita izvi sechibhorani, Jones anodaro, iwe unogona kuona yakawanda sehafu inch yekuvandudza muchikamu chekutanga. Kana iwe uchinzwa kurwadziwa panguva yekuboora, mira uye ubvunze chiremba.

Kuderera-kumashure kusimba? Zvingava zviuno zvako.

Sekurwadziwa kwemabvi, kusagadzikana kumashure kazhinji haisi dambudziko remusana zvachose, Brooks anodaro. Kana rumwe rutivi rwepelvis yako rwakakwirira kudarika rumwe, zvinogona kukonzera kurwadziwa shure, kurwadziwa kwehudyu, kurwadziwa kwegoro, kana kunyange kurwadziwa kwemabvi.

"Kana iwe ukaedza kuita lunge, ibvi riri kudivi rakakwirira rinopinda mukati uye hudyu ichadonhera mukati," anodaro Brooks. Mhedzisiro yekuchinja uku nekufamba kwenguva inogona kuva kurwadziwa kwemabvi, patella kubvarura, kukuvara kwemukati memeniscus, kana hip bursitis.

Asi kudzokera kumusana wako-kusaenzana kwehudyu dzako kunogona kudhonza kumusana wako wezasi, zvichikonzera kuomarara uku wakagara zuva rese.

Gadzirisa: Kana iwe ukaona chiuno chako chisina kuenzana, edza chiitiko ichi chekutapa chiuno. Rara nemabvi ako akakotama uye tsoka dzakadzika pasi, hip-width apart (the classic sit-up position). Putira diki rekudzivirira bhendi pamabvi ako kuitira kuti ratove rakasimba zvishoma mabvi ako ari pamwechete. Iye zvino pfuurira uchipesana netambo kuti upatsanure mabvi ako kusvikira vagadzira V-chimiro, vakabata kumucheto kwekunze kwepepanhau kwenguva pfupi. Iyi danho inobatsira kugadzirisa kusaenzana kwehudyu nekuti "munzvimbo yekunyepa, mhasuru idzo dziri kukonzera kuti chiuno chive kunze kwekuenderana chakavharwa," anodaro Brooks. Dzokorora kwemaseti maviri e20 reps, katatu kavhiki.

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