Icho Chikonzero Nei Iwe Uchinzwa Neck Pain Paunenge Uchiita Crunches
Zvemukati
Kufanana nevazhinji vanogara vachichinja zvekurovedza muviri, ini ndakazoona kuti ndaifanira kutanga kuita rimwe basa repakati. Asi pandakawedzera toni yekusiyana-siyana kumuitiro wangu wenguva dzose, ndakaona kuti yakanga isiri yangu abs yakanga ichirova nekuneta-yaive mutsipa wangu. Pese pandaiuya, mhasuru dzakabata musoro wangu dzaichema zvinonzwika kupfuura yangu yekukurumidza-kuva-matanhatu-pack. Marwadzo acho akapera sekurwadza kwemhasuru, saka ndakafunga kuti zvaingoreva kuti mutsipa wangu wainge wapera simba. Kunyara, handina kumbobvira ndafunga zvakawanda nezvazvo kusvikira ndanga ndichishanda kunze neshamwari uye nehafu pakati pekutenderera kwe yekusimbisa-kusimbisa kurovedza muviri, isina kukurudzirwa, akati iye haana kana kuzvinzwa mukati maro, asi pachinzvimbo-iwe wakazvifungidzira-mumutsipa wake. ″Kurwadza kwemutsipa panguva yekukwenya kwakajairika," anovimbisa Pete McCall, C.S.C.S., mudzidzisi weSan Diego-based uye mukuru we Zvese Zvekugwinya podcast. Uyezve, akandiudza, iwe haugone "kusimbisa" mutsipa wako, uye hazvingagadzirise zvakawanda zvakadaro. (Batisisa, kuita crunches kunyange kushanda?) Dambudziko chairo? Iwe hauzive kuita crunches nenzira kwayo. ″Vanhu vazhinji vanoita crunch kubva kumusoro muviri panzvimbo yenzvimbo yedumbu, iyo inoshanda yako mhasuru yemutsipa - uye kwete nenzira yaunoda, anotsanangura Joel D. Seedman, Ph.D., CSCS, muridzi weAdvanced Human Performance muAtlanta. . Chiyeuchidzo: Yako yeabs kurovedza muviri haifanire kunge ine crunches chete, asi inogona kubatsira kusanganisa mukurovedza kwako. kana unozviita nemazvo. Kana iwe uchiri kunzwa kurwadziwa kwemutsipa mushure mekuita kugadzirisa kune yako hunyanzvi-kana iwe uchida kudzikisira iyo njodzi yekuzvikuvadza iwe zvachose - funga kuchinjanisa crunches, iyo inonongedza chete iyo rectus abdominis mhasuru kune zvimwe zviitwa zvinotarisana nekwako kwese. Funga: yakakosha kurovedza muviri iyo inomutsa ako obliques, rectus abdominis, uye transversus abdominis (yako yakadzika abs muscle) zvese kamwechete, seshiri-imbwa, huni, uye spider plank. Saka chii chinogona kukanganisa kana uchiita crunches? Funga nezve musana wako kunge sosi: Inogona kukotama ichidzokera kumashure, uye nekukomberedza, asi chimiro chinoramba chakabatanidzwa pamwechete mumutsetse wemvura nguva dzose. Kunze kweichi ndicho chako chepervical spine, inova chikamu chepamusoro chinomhanya kubva pamafudzi ako kusvika mudehenya rako. Pasinei nekubatana panyama, musoro wako unokwanisa kufamba wakazvimiririra kubva kune imwe noodles. Uye kana iwe ukaenda kunogadzira, musoro wako unogona kusaririra kumashure, uchikanganisa arc yakakwana uye zvichikonzera kushushikana kune avo vanotsigira mhasuru dzemutsipa nekuda kwesimba, anotsanangura McCall. Kana ikaitwa nemazvo, crunches inochengetedza musana wako mumutsara kubva pazasi kumashure kusvika kumusoro. Asi kana iwe ukarega musoro uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, wakasiya mutsipa wako uri panjodzi. ″Fungidzira dhisiki rega rega riri pakati pe vertebrae yako sejelly donut, ″ anodaro McCall. ″Kana musoro wako uchienda kumberi, unoisa kudzvanya kwakawanda kumberi uye squishe jelly kunze kumashure. mugirazi. Asi nekumanikidzwa kwakaringana, fomu iyi isina kukodzera inogona kutungamira kune disc inoputika, iyo inouya nemarwadzo akakomba, chiveve, uye kushaya simba kwetsandanyama. Neraki, imwe tweak inogona kukuswededza padhuze nekuziva maitiro ekuita crunches nenzira kwayo. Zvishoma zveongororo zvakaratidza kuti kungo batirira chirebvu chako pachipfuva chako pamberi uye panguva yechimonera kunogona kudzora tsandanyama chiitiko mumutsipa wako. Sei? Inoita kuti mhasuru dzehyoid- dzinomhanya kubva pachirebvu kusvika kukobhora rako-kuti dzigadzikane, anodaro McCall. Edza izvi: Fungidzira wakabata peach pakati pemusoro wako nehuro yako, McCall anoratidza. Ukasasvina, unozviwisira pasi, asi kumanikidza kwakanyanya kuchakwenya michero, kusunungura muto pese pese. (Kana kuona kusiri kushanda, edza kupeta tauro worisvinira pakati pechirebvu chako nechipfuva chako.) Zvadaro, pane kuisa maoko ako kuseri kwemusoro wako nokuda kwekupwanya (izvo zvinokukurudzira kudhonza musoro uye kugadzira zvimwe. strain), isa maoko ako pahuma yako kuti udzikise kurwadziwa kwemutsipa uchiita machira. Saizvozvo, 2016 kudzidza mukati Nyaya yePhysical Therapy Sayenzi vakawana kuti apo vanhu vose vakavhara chirebvu chavo uye zvishoma nezvishoma vakabata chiso chavo panguva yekuputika, iyo yakazorodza sternocleidomastoid yavo - musuru wakakora unomhanya kubva munzeve yako kusvika kucollarbone yako - uye wakaderedza kurwadziwa kwemutsipa, zvichienzaniswa apo pavakaita crunch inokosha. Bhonasi: Iko kusiana kwakabatanidza avo abs uye oblique zvimwe, futi. Imwe zano yekuti ungaita sei crunches? Iwe zvakare unoda kudhonza yako yakadzika kumashure uye mudumbu muvhu, sezvo izvi zvinowedzera zvishoma kumashure kwepashure penzvimbo yekurereka, ichichengetedza iyo yepamusoro musana kubva pakukwanisa kufamba zvakasununguka, anodaro Seedman. Uye fambisa zvishoma nezvishoma kudzivirira kurwadziwa kwemutsipa paunenge uchiita crunches. ″ Vanhu vanowanzo funga mukumonyoroka, ivo vanofanirwa kubvisa torso yavo pasi pasi mukufamba kukuru uku. Asi inofanira kunge iri diki, compact movement," anotsanangura kudaro. Rangarira kuti chinangwa chako ndechekumutsa musimboti wako, kwete kuunza bendekete rako kumusoro. inonongedzera kune yako nervous system kuti ugadzire contractions mukati mako, ichinyatso shanda yako dumbu mhasuru munzira iyo inoita kuti iwe usimbe uye inokuchengetedza iwe usina kurwadziwa.Ongororo ye
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