7 Workout Maitiro Akavanzika Anokonzera Knee Pain

Zvemukati

• Dzidza Kuchengeta Zvakakodzera
• Shanduka Boka Rako Rekugwinya Chirongwa
• Nyore muChikomo Kudzidziswa
• Gadzirira Yako Fomu Yoga
• Shandura Barre Moves
• Simbisa Pamberi Masitepisi
• Gadzira Pamberi peKickboxing
• Ongororo ye

Bhu bhu rinogona kukanganisa mwaka wako wekudzidzira uye kukurambidza kubva kumakosi ako ekugwinya (hapana kunakidzwa!). Uye nepo vazhinji vedu tichiwanzo kungwarira kuchengetedza mabvi edu, ndizvo zvinhu zvidiki zvinotipinza mu kunyanya ngozi. Mushure mezvose, apo vanhu vachifunga kuti kumhanya ndiyo Nha. muNew York City.

Dambudziko rinokuvadza zvakanyanya? Kukuvara kubva kumabhoti emhando yemakirasi, CrossFit, uye kunyange iyo yoga, uko vanhu vari kushanda kunze nehurombo fomu, Strickland anodaro. "Vakadzi vanowanzova nemarwadzo emabvi apamberi, patellar overload, kana patellar femoral syndrome - zvose zvakafanana: kushatirwa kune kneecap." Ziya zvakachengeteka nekudzivisa izvi zvinomwe zvinowanzoitika kudzidzira.

Dzidza Kuchengeta Zvakakodzera

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Masiketi anogona kusimbisa mabvi ako, chokwadi, asi mapapu anogonawo! Kuitwa zvisizvo (kana kazhinji), mapapu ane fomu yakashata anogona kutungamira mukushatirwa kwebvi, anodaro Strickland. Izvi zvinodaro nekuti kunyanyisa uye kurongeka kwakashata kunowedzera kushushikana kujoini. Mune zvimwe zviitiko, shoma yemajoini inogona kukonzera kurwadziwa futi, anodaro Strickland.

Dzivisa Kukuvara: Kusimbisa quads yako, hamstrings, uye chiuno (kuburikidza nekufamba senge squats uye mapapu ane fomu rakakodzera!) batsira kudzivisa kukuvara. Mitsipa yako yemakumbo inobatsira kudzikamisa ibvi rako, saka iyo yakasimba, iyo yakawanda yemutoro yavanogona kutora, kurerutsa mutoro pamajoini ako.

Master chaiyo lunge fomu: Chengetedza ibvi rako repamberi richienderana, asi kwete kupfuurira mberi, gumbo rako. Iwe kumashure mabvi anofanirwa kusvika akananga pasi akananga pasi, mumutsara nemapfudzi ako nehudyu. Chimiro chako chinofanirwa kuve chakatarisa nekutarisa kumberi, mapendekete pasi, uye kusagadzikana. Deredza mapapu kusvika katatu pasvondo uye gumi kusvika gumi nemashanu maminetsi pachikamu, zvichienderana nehuwandu hwekusimba kwako, Strickland anodaro. "Wakaita zvakawandisa kana mabvi ako achirwadza panguva kana mushure mekurovedza muviri," anowedzera kudaro.

Shanduka Boka Rako Rekugwinya Chirongwa

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Akawandisa makirasi akasimba-kubva kuTrX uye bhutsu musasa kuCrossFit-isa mabvi ako panjodzi. Zvekare, majoini ako anotakura hutsinye hwekushandisa zvakanyanya uye hurombo fomu. Kusvetuka-sekune ese maburpees iwayo!-kunonyanya kunetseka: Patella yako inotsikirira kurwisa femur yako nechisimba chinosvika ka12 uremu hwemuviri wako, kusiyana neka1.8 uremu hwako uchifamba panzvimbo yakati sandara.

Dzivisa Kukuvara: "Technique inoridza zvese," anodaro murairidzi uye nhengo yeWestin Well-Being Council nhengo Holly Perkins, uyo anokurudzira kuongorora kwemuviri wemapoinzi mashanu kuitira simba rakasimba rekudzidziswa: tsoka dzakatsikwa nemabara akasimudzwa, mabvi akatsikirirwa kunze, garo rakasvinwa, rakasimbiswa, uye mapendekete akasungirirwa. shure uye pasi. Jekesa mutoro kuitira kuti iwe ugone kuchengetedza hunyanzvi hwakakwana pane ese asi maviri ekupedzisira ma reps eese akaiswa, Perkins anodaro. (Chimiro chako chinogona kuputsa kusvika ku70 kana 80 muzana yezvakanaka chete pamashure maviri ekupedzisira, anodaro.) Uye sanganisa zvirongwa zvako kuti urege kushanda mamwe mapoka emasumbu (uye kumanikidzira majoini akafanana) zuva nezuva. Musoro kune yakakwira-yekukanganisa kana yekurema uremu makirasi zuva rega rega zuva zvakanyanya, kunyanya mumwedzi mishoma yekutanga yemaitiro matsva, anowedzera. "Usaite kirasi imwe chete mazuva matatu akateedzana," Strickland anopa zano. "Paunonyanya kusanganisa, iwe uchave usina kukodzera kukuvadza chimwe chinhu."

Nyore muChikomo Kudzidziswa

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Zvikomo zvakawanda-uchimhanya kunze kana kutasva elliptical muchina-unogona torch patella yako. "Makomo anoda basa rakawanda pachikamu chemakumi mana, zvinoreva kuti mutoro wakakwirira pamusoro pekoputi uye pamberi pebvi," anodaro Strickland. "Hazvireve kuti haugone kuita zvikomo. Asi unofanirwa kunge uri muchimiro chakaringana."

Dzivisa Kukuvadza: Vanomhanya vanofanirwa kugadzirira basa remugomo nekusimbisa quad uye hip kupambwa, Strickland anodaro. Clam shells, gumbo rerutivi rinosimuka, uye squat inofamba inonongedza iyo gluteus medius-mhasuru inoitisa kukwiza gumbo rako kudivi. Chiitwa chega chega chinogona kuitwa pamwe kana pasina bhendi rekudzivirira. Kuwedzerwa kwemakumbo uye squats kunongedza quads. Kurerukirwa mugomo kudzidziswa chete mushure une chigaro chakasimba chemuviri chinosanganisira kudzidziswa simba. Uye, zvakare, usaite zvakawanda, kakawanda. Tungamira kumakomo mamwe mazuva ese kumusoro, Strickland anodaro.

Gadzirira Yako Fomu Yoga

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"Varwere vazhinji vanoti, 'Zvinorwadza kana ndikaita murwi,' inova lunge," Strickland anotsanangura. "Imhaka yekuti havazive maitiro avo. Havana simba rakakwana rehudyu, vari kurega mabvi avo achipinda, uye vanopedzisira vaisa kushushikana kwakanyanya pabvi ravo."

Dzivisa Kukuvara: Kutanga nekirasi diki kana kuzviisa padyo padyo nemudzidzisi kuti udzidze nzira kwayo yesangano rega rega. Sezvo fomu iri pachena rakasiyana pese pese, tanga neaya Akakosha Yoga Cues Kuti uwane Zvakawanda Kunze KweYako Mat Nguva.

Shandura Barre Moves

Mifananidzo ye Corbis

"Ini ndinoita makirasi emahara, uye pandinotarisa-tarisa mukamuri, ndinoshamisika kuti vangani vanhu vasina kugara zvakadzika mumapliés kana squats nekuti zvinokuvadza mabvi avo," anodaro Strickland. "Kana zviri kukukuvadza, gadzika pasi chete kusvika paunonzwa wakasununguka pamabvi ako. Pane musiyano pakati pekuneta nyama dzako nekukuvadza mabvi ako."

Dzivisa Kukuvadza: Shandura inofamba se pliés kuti usanzwe kurwadziwa kwemabvi. Panzvimbo pekukwenya chiuno chako zvine hukasha, tarisa nzvimbo isina kwayakarerekera, uye ingotendeutsa tsoka dzako kunze zvakanyanya sezvazviri. Kana yasvika nguva yemabvi akadzika anokotama, enda pasi chete kana usina kurwadziwa. Zvikasadaro, kukotama chete kune yako yenyaradzo. Kana usina chokwadi, taura nemudzidzisi wako kuti aone kuti ungagadzirisa sei chero kufamba kuri kukukanganisa, Strickland anodaro.

Simbisa Pamberi Masitepisi

Mifananidzo ye Corbis

Usati watora yako hofisi stair dambudziko kana iyo shongwe yekukwira mujaho, gadzirira makumbo ako nesimba rekudzidzisa iro rinotarisa ako quads, senge yakatwasuka gumbo rinosimudza. "Saka vanhu vazhinji vanouya mushure mematanho ematanho nemabvi anorwadza chaizvo nekuti avo quads havana simba rakaringana kuvatsigira," anodaro Strickland. Semakomo, masitepisi anoisa mutoro wakawedzera pamabvi ako - zvakapetwa ka3,5 kmuviri wako kana uchikwira masitepisi uye kashanu uremu hwemuviri wako paunenge uchidzika, sekureva kweMassachusetts General Hospital Dhipatimendi reOrthopedic Surgery.

Dzivisa kukuvara: Simba chitima chekukwirisa ako quadriceps, nyundo, uye mimwe mhasuru inotsigira mabvi ako usati wagadzirisa masitepisi. Edza kusimudza gumbo rakatwasuka, kurova gumbo rimwe chete, makumbo akapwanya, makwati emadziro, uye mamwe maitiro ekudzikamisa mabvi, inoratidza iyo American Academy of Orthopedic Surgeons.

Gadzira Pamberi peKickboxing

Mifananidzo ye Corbis

"Haugone kuva nedambudziko remabvi risingaperi uye kuita kickboxing. Zvinoda gumbo rakakwana." Mitezo iri kumonyoroka, uri kufamba nenzira itsva, unofanirwa kuve nekugadzikana-chero chinhu chinogona kuitika.

Dzivisa Kukuvara: "Usati waita kickboxing kirasi, unofanirwa kunge uri muchimiro chakanaka-chakagadzikana, uine mwero uye simba repakati," anodaro Strickland. Chete kurwisa kickboxing uye sparring martial arts kana iwe uine hwakasimba hwakasimba hutano hwaro uye wanga uri huremu kudzidziswa, Strickland inopa zano. Tarisa chiyero chako negumbo rimwe squat pamberi pegirazi usati wapinda mukirasi, anokurudzira. Unoda kushanda moyo wako? Edza mapuranga uye shiri-imbwa kudzidzisa yako abs uye glutes, uye mativi emapuranga kunongedza ako obliques. (Kana uine rimwe basa rekuita usati waedza kirasi yekickboxing, usadikitira! Edza imwe kana Nzira nhanhatu dzeKuwedzera Kushanda Kwako Zhizha.)

Ongororo ye