Unofanirwa Kuedza Yakabatsirwa Kutambanudza Kirasi?

Zvemukati

• Mashandiro Anoita Kutambanudzira Sessions
• Izvo Zvakanakira Zvekubatsirwa Kutambanudza
• Iko Kunoita Zvinhu Kunovhiringidza
• Chii Chinokosha?
• Ongororo ye

Zvitudiyo zvekutambanudza-chete zviri kudzosa kutonhora kumamiriro ekunze ane hyped-up, akanyanya kusimba. Famba mune chero situdiyo kubva kuCalifornia kuenda kuBoston uye maminetsi mashoma gare gare unogona kunge uchitambanudza vhiki yekukosha yekurovedza muviri. Iwo mastudio anovimbisa kurebesa tsandanyama, kusimbaradza muviri, uye kudzivirira kukuvara neashoma kudarika maminetsi makumi matatu.

"Kwemakore, vanhu vanga vachidzidzira sevamhanyi asi vasingapore sevamhanyi," anodaro Josh Crosby, shasha yekukwasva, mumhanyi wekutsungirira, uye muridzi weMotion Stretch Studio muBoston. Nenzvimbo dzakawanda dzichichekerera nyika, Motion inonyanya kuita muviri wemuviri-wega uchishandisa myofascial release. "Vanhu vari kunzwa kurova zvishoma kubva pane zvese zvekushanda kunze uye kudzidziswa," Crosby anodaro. "'Kudzoreredza' kazhinji kungori kukurumidza kutambanudza pakupera kwekirasi uye ndizvozvo."

Iyo ndeyechokwadi poindi-uye iyo inonamira zvakanyanya ichokwadi kune avo vedu vari vakarurama.so.busy kana kupika kuti tichapupuma furo gare gare (hazviitike, handiti?). Asi chii chaizvo ndizvo anobatsira kutambanudza chikamu-uye, zvakanyanya kukosha, unofanirwa here kupa zuva revhiki (nemari yako) kungochinjika? (Related: Common Foam Rolling Mistakes Iwe Ungangove Uchiita)

Mashandiro Anoita Kutambanudzira Sessions

Makambani akaita seCalifornia-based Stretch Lab, New York's Stretch d, Motion Stretch, uye zvimwe zvakafanana studio zvese zvinopa imwe-ne-imwe yakabatsirwa kutambanudzwa nemurairidzi (zvakanyanya kana zvishoma, nyanzvi ichikubatsira iwe kutambanudza -zvakawanda pane zvakasiyana mhando dzezvakanaka zvaunowana gare gare). Massage Envy zvakare nguva pfupi yadarika yakatangisa rubatsiro rwekutambanudza uchishandisa nzira yekutengesa yakatangwa nechiropractor, iyo ine 30- uye 60-maminetsi epasirose neyekushambadza murapi.

Pfungwa ndeyekuita zvikamu (kazhinji maminetsi makumi matatu kana zvakadaro) chikamu chehurongwa hwako hwese kungofanana nemakirasi ako ekurovedza muviri - asi vatsigiri vekubatsira kutambanudza zvakare vanoti uchawana mabhenefiti kubva kuchikamu chimwe chete, futi, sezvaungaita yemitambo masaja. Masevhisi anotangira kubva pamadhora makumi mana kusvika kumadhora zana (zvichienderana nehurefu hwekugadzwa kwako), kunyangwe mastudio mazhinji achipa mapakeji anodhura zvishoma.

Kunyange zvazvo maitiro acho achisiyana kubva ku studio kuenda kune studio, iwe unowanzogara kana kurara patafura ye-massage-style uye kushanda-on-one nenyanzvi iyo inoshandisa myofascial maitiro chaiwo, zvigaro, uye kutambanudza kugadzirisa chero nzvimbo dzakasimba.

Mamwe makambani anongopa ekudzosa-echimiro makirasi eboka ayo anosanganisira kutambanudza uye kuzvisarudzira-kwangu-kwese-kubatsirwa kune chero munhu anoda kufamba muchikwata cheboka uye anoda nguva diki yakatsaurirwa kuR & R. Kirabhu Pilates 'CP Dzosera kirasi, semuenzaniso, inosanganisira zvese zviri kudzoreredza Reformer inofamba uye kupomba furo. SoulCycle's Le Stretch inosanganisira anotambanudza, yekuzvimisikidza ine bhora resaacrosse, uye mamwe mabasa ekudzoreredza ese anotungamirwa nemudzidzisi.

Izvo Zvakanakira Zvekubatsirwa Kutambanudza

Stretch studios ivo pachavo vanocherekedza kuti inonangwa inokonzeresa poindi yebasa uye chaiyo mafomu ekutambanudza anogona kuvandudza huwandu hwekufamba, kuwedzera kuchinjika (uye kubatsira kudzivirira kukuvara), kubvisa zvakajairika aches nemarwadzo, kugadzirisa chimiro, kuwedzera kuyerera kweropa uye okisijeni kumisungo, kunatsiridza. kugaya, uye kukubatsira kuti uzorodze (sezvingaitwa nemasaji), kungodudza mashoma. Kumwe kutsvagurudza kunoratidza kuti kutambanudza kunogona kuwedzera huwandu hwako hwekufamba. Uye zvirokwazvo pane tsvagiridzo yekutsigira iko kushandiswa kwechiropractic nyowani mateki basa senge inoshanda yekuburitsa matekiniki-yemasaji-senge, kutambanudza kurapa kunoitwa nechiropractor kupwanya zvinyama zvinyoro uye kudzoreredza chaiyo nhanho yekufamba.

"Mhedzisiro yacho iripedyo. Unovaona uye unoibata zvakanaka paunomuka mangwanani uye mukuita kwako kwekurovedza muviri," anodaro Christine Cody, maneja we studio kuLMMBR muNYC. Iye zvakare anocherekedza maringe nepfungwa dzekuisa parutivi nguva yekuzvitarisira nenzira iyi. (Related: Kuzvitarisira Kuri Kuveza Nzvimbo MuIndasitiri Yekusimba)

Iko Kunoita Zvinhu Kunovhiringidza

Dzimwe nyanzvi dzinopokana kuti iwe unofanirwa kunge uri wega unotambanudza muviri wako nguva dzese-iwe unoziva ako wega masosi ekufamba zvakanaka, vanodaro.

Uye nepo kutambanudza situdiyo kuchipokana kuti vanhu vazhinji havasi kutwasuka nemazvo kana kuti iwe unogona kuwana zvakawanda kubva pakutambanudza nekuve nemumwe munhu anokubatsira, nyanzvi zhinji dzinopokana kuti (a) iwe urikuita zvirinani kupfuura zvaunofunga, uye (b) kana iwe ukaona kurwadziwa kwaunofunga kunokonzerwa nechimwe chinhu chaunenge uchikanganisa, unofanirwa kuona chiremba wepanyama (PT). Kunyangwe nyanzvi dzekusimbaradza ivo pachavo vanokakavadzana musoro wekuti kana kwete mudzidzisi wega anofanirwa kunge achibatsira vatengi nekutambanudza (uye kana zvichibatsira kana kwete).

"Kune munhu wepakati anoshanda kunze nguva dzose, kana iwe uchikwanisa kudzidza kufambisa muviri wako mukati mechikamu chekufamba chisingakonzere kurwadziwa, unogona kunge uchiita zvakanaka," anodaro Karen Joubert, DPT, a chiremba wepanyama anogara muSouth California.

Zvakare, kuti uite basa remawoko, mumwe munhu haafanire kungova nesitifiketi chete asi zvakare rakasimba kumashure mune kwevanhu anatomi. "Unofanira kunge uine rezinesi rekukwiza muviri, kutambanudza, uye kupa PT masevhisi," anodaro Scott Weiss, C.S.C.S., murapi wemuNew York.

Nhau dzakanaka ndedzekuti akawanda anotambanudza studio ita vane marezinesi nyanzvi vanoita basa. Crosby anoti Motion Stretch's Boston varairidzi vanozivikanwa mukurapa kurapa kana varairidzi vemitambo. Stretch Lab inocherekedza vashandi vayo "vatove vanopupurirwa mumhando dzakasiyana-siyana-kurapa kwemuviri, mushonga wechiropractic, yoga, Pilates, nezvimwe" uye Stretch * d inoti "isu tiri kutsvaga vavhoterwa vane ruzivo rwekudzidziswa kwega, kurairirwa kweyoga, coaching, massage massage, kinesiology, zvemitambo sainzi kana zvimwe. Mabhonasi: Dhigirii muinesiology, kurovedza sainzi kana kurapa kwemuviri. " (Yakabatana: 7 Inofanirwa-Edza Hip Inotambanudza yeVamhanyi)

Asi Weiss anotaura pfungwa yekuti iyi dzidzo inokosha zvikuru. "Murapi wepanyama ane dhigirii rechiremba uye ane ruzivo rwakanyanya paanatomy, physiology, uye kuona kusashanda zvakanaka," anodaro Weiss.

FWIW, tambanudza studio usadaro vanozvitengesa sevanotsiva kurapwa kwemuviri. "Isu hatisi varapi vemuviri-hatirape kukuvara. Isu tinotaurira vanhu kuti vadzoke kana uchinge wave kunzwa zviri nani uye tichakuchengetedza kuti usakuvara zvakare," anodaro Stretch Lab muvambi Saul Janson. Izvo zvakakosha kuti uzive kuti mamwe anobatsira ma studio, seStretch Lab, ari kutsvaga rubatsiro rwevanorapa vemuviri kuti vagadzire maitiro avo.

Chii Chinokosha?

Hapana kana chinhu chimwe (kutambanudza, mune ino kesi) ndiko kuve-kwese uye kupedzisa-kwese kune kwakanaka, kwakanaka kupora. Uye sezvazviri? Kutambanudza musoro-wakakakavadzana zvakanyanya muindasitiri yekusimba netsvakiridzo yakasanganiswa.

Izvi hazvireve kuti kupora hakuna kukosha. Zviri. Nguva huru. Uye kutambanudza-kureva kusimba kutambanudza pamberi pekurovedza muviri uye zvishoma zvishoma zvekusimudzira kutambanudza post-Workout (kana uchiifarira) -inogona kuve chikamu zvekudzoreredza, anodaro Joubert. Saka unogona kushanda nePT, chiropractor yemitambo, akasimirirwa masaja therapist weiyo massage nguva nenguva, uye mamwe akawanda maitiro ekuzvitarisira. Zvichienderana nemaitiro ako ekurovedza muviri, muviri wako, uye manzwiro aunoita, basa rekufamba, maekisesaizi ane simba, kana kunyange cardio yakareruka kuti ropa rako ripombe rinogona kushanda sekupora, zvakare, anodaro Joubert. (Inoenderana: Iyo Yakanakisa Workout Kudzoreredza Nzira Yenyu Yehurongwa)

Kana iwe uchida kuziva nezve-one-on-one chikamu pane yakatambanudzwa studio, ita rako rechikoro uye ubvunze mibvunzo (inonyanya kukosha: ndeapi masitifiketi ako kana madhigirii?usati warega mumwe munhu achikutambanudza.

Uye, yeuka, kana ukamborwadziwa, ronga nguva yekurapwa kwete sesh yakatambanudzwa. "Chero rehabhu yechokwadi kubva mukukuvara kana kusagadzikana inofanirwa kurapwa uye kuongororwa nemurapi wepanyama," anodaro Weiss.

Ongororo ye