Imwe Yakanganisa Njodzi Yaungave Uchiita Panguva Yezvikwata uye Kuurayiwa

Zvemukati

• Dambudziko nderei?
• Maitiro Eku Chengetedza Yakakodzera Mamiriro Paunenge Uchisimudza
• Ongororo ye

Kurera uremu kuri kuita kupenga kwakakurumbira. Uye iwe haufanirwe kunge uri wemagetsi kuti uswedere pedyo uye wega nekudzidziswa uremu. Vakadzi vanotora makirasi ebhutsu, vachiita CrossFit, uye vachirovedza muviri mune zvekujairidzira zvakajairika kupfuura nakare kose kusangana ne kettlebells, barbells, nezvimwe. Kunyangwe vane mukurumbira vakaita saKate Upton naBrie Larson vari kusimudza chimiro chekusimudza uremu. (BTW, hezvino izvo chaizvo zvinoitika kana vakadzi vachisimudza zvinorema.)

Asi kana zvasvika pakusimudza zvinhu zvinorema, kuchengeteka ndiko super zvakakosha. Uye pane kumwe kukanganisa kwakakosha varairidzi vanoona kazhinji nehuremu hwekusimudzira hutsva hunovaita kuti vadzvinyiririre. Iko kumusoro? Kugadzirisa zviri nyore kupfuura zvaungafunga. Hezvino zvaunofanira kuziva.

Dambudziko nderei?

Wati wambotarisa mumwe munhu achikwenya kana kuuraya uye ukavaona vachisundira chiuno chavo kumberi kumagumo kwekufamba? Dzimwe nguva, zviri kure zvekuti vanosendamira kumashure. Hongu, iyo haisi pfungwa yakanaka.

"Kusundira kure kure kumagumo kwekufa kana squat mubhadharo wakajairika," anodaro Nicole Ramos, D.P.T., chiremba wezvekurapa uye mudzidzisi wega anozivikanwa. Asi nei zvakashata kudaro? "Chii chiri kuitika ndeye hyperextension ye lumbar spine." Ndicho chikamu chemusana wako chinogadzira yako yepasi kumashure. Hyperextending zvinoreva kuti urikusundidzira kunze kweyakajairika mafambiro nekumanikidza kuti ive curve mu "c" chimiro chinotarisana neshure. Iwe unogona kazhinji kufunga nezve hyperextension yeiyo yakadzika kumashure senge iwe paunoburitsa kunze kwako but (ku IG "booty popping" gym miriridzo pics). Asi zvinogona zvakare kuitika kana iwe ukasvisvina matama acho zvakanyanya uye uchimanikidza chiuno chako kusvika kumberi zvekuti iwe wave kutozendamira kumashure pamusoro pechiitwa.

"Kazhinji zvinouya kubva pakuedza kutyaira chiuno chako kumberi kuti upedze kusimudza," anotsanangura Ramos. Vazhinji vanhu vanodzidziswa kusimuka zvakakwana uye kusvina kupenya kwavo kumagumo e squat kana kufa. Asi dzimwe nguva, izvi zvinoita kuti vanhu vanyatsozendamira kumashure. Nemamwe mashoko, havagoni kudzvinya matako avo pasina hyperextending musana wavo. "Hyperextending iyo lumbar spine inokonzeresa kuveura kwakakosha kune iyo lumbar musana uye sacroiliac majoini (ayo anosanganisa musana wako kumusana wako)," anowedzera Ramos. Nemamwe manzwi, inoisa *yakawanda* yekumanikidza kuzasi kwako kukotama nenzira yausingafanirwe kuita-uye inzvimbo inogara inokurumidza kukuvara kutanga. (Zvakafanana: Zvakambonaka Here Kuva Nekudzika-Kumusana Pain Mushure meKushanda?)

Nyanzvi dzinobvumirana kuti hazvina kunaka kuita izvi mukufa, asi "kunyanya * kune njodzi kuzviita mubarbell squat. "Kukwidziridzwa kwechiuno kwakanyanya pamusoro pe squat kunogona (asi hakuite nguva dzose) kunokonzeresa kubhawa kuti ibhururuke zvishoma kubva pa 'shefu' yemusana wako," anotsanangura Greg Pignataro, C.S.C.S., kuGrindset Fitness. "Kana giravhiti ichikwevera pasi pasi iyo hafu padiki, inowedzera simba rinowedzera kumusana wako, izvo zvinogona kukuvadza." Ouch. Kunyange zvisiri zvechokwadi kuvimbiswa kuti iwe unozvikuvadza iwe kana ukasimudza nenzira iyi, sei pangozi?!

Maitiro Eku Chengetedza Yakakodzera Mamiriro Paunenge Uchisimudza

Saka, ungaziva sei kana uri kuita chikanganiso ichi pakutanga, uye chii chaungaita nezvazvo? Hezvino zvinokurudzirwa nehutano hwakanaka.

Kumbira rubatsiro. Kana iwe uchishanda kunze kwekurovedza muviri pamwe nevarairidzi, bvunza mumwe wavo kuti atarise hunyanzvi hwako-kana zvirinani izvozvi, ronga yako wega yekudzidzira chikamu kuti uve nechokwadi chekuti fomu rako rakasimba chaizvo. “Zvinogara zvakanaka kuva nemaziso maviri kana uchisimudza zvinorema,” anodaro Ramos. Kana kutsvaga mudzidzisi isiri sarudzo, unogona kuzvitarisa iwe pachako. "Kana iwe uchishanda wakazvimiririra, vhidhiyo yako ndiyo nzira yakanakisa yekuongorora mashandiro ako uye kugadzirisa madiki epasi mafambiro."

Dzidza chii kuvhara kunze glutes yako anofanira kunzwa kuda. "Kazhinji, muripo wekufamba senge hyperextension yelumbar spine inyaya yekudzora mota," anodaro Ramos. Mune mamwe mazwi, muviri wako hausati wajaira kufamba nenzira iyoyo izvozvi. Kune yakasimba (uye yakachengeteka) glute yekuvhara, Ramos 'kuenda-kunoita maekisesaizi ihudyu inosundirwa pabhenji. Shandisa kureruka kuramba (kana kusapokana zvachose) uye tarisa pakuzadzisa posterior pelvic kurereka paunenge uchifambisa chiuno muchiuno kuwedzera (pamusoro pe rep), iye anokurudzira Izvi zvinoreva kuti chiuno chako chakakomberedzwa pasi, zvinoita senge iwe ' re tucking muswe wako pakati pemakumbo ako. "Ini ndinodawo kucherechedza kumashure kwepashure pechiuno mukati mebanda," anodaro."Zvinenge zvisingaite kufungidzira yako lumbar musana uri kumashure kwepashure pechiuno." Uye ndiyo kiyi. Kana iwe uri mune yekumashure pelvic kurereka, yako yepazasi kumashure ichave yakati sandara, isina kukombama, saka haugone kukwanisa kufungidzira yako yepazasi kumashure. Kamwe iwe paunogona kuchengetedza yekumashure pelvic kurereka nguva dzose mune aya maekisesaizi, dzokera kune yako squat kana deadlift uye uone kana uchigona kubatanidza iyi nyowani zano nekufunga nezve yekumashure pelvic kurereka kuti uwane glute kukiya uye kwazvakarerekera musana. (Yakabatana: Mbiri dzako hadzina kusimba, Ivo Havasi Kupfura chete)

Dzidzira kudzvanya chiuno chako. Hongu, chaizvo. Kana iyo yekumashure pelvic yekuregedza zano isingashande kwauri, edza izvi. "Panzvimbo peku 'sundira' chiuno chako kumberi uye 'kubaya' muswe, iwe unofanirwa kudzidzira kupenya kwako kuburikidza neasometric contraction," anodaro Timothy Lyman, mudzidzisi wega anozivikanwa uye director wezvirongwa zvekudzidzisa kuFleet Feet Pittsburgh. "Funga nezve 'kusvina' kana 'kuomesa' matama ako echipfuva pamwechete, usingabvumidze chiuno chako kuti chienderere mberi. Ne isometrically contracting the glutes pamusoro pe squat kana deadlift, iwe unoshingairira kunongedza kwako glutes uye kubatanidza yako yepamoyo uchichengeta hudyu uye musana wako munzvimbo yakachengeteka, isina kwayakarerekera."

Dzidza nzira yekusimbisa core yako. Kana iwe ukachengeta musimboti wako wakatsiga uye wakaoma panguva yekusimudza, hauzokwanisi kupinza chiuno chako mberi. Heano maitiro ekuzviita:

• Pakutanga kwerep yega yega, unotora mweya wakadzika, diaphragmatic, uchizadza dumbu rako.
• Zvadaro, paunenge wakabata mweya wako, dhonza guvhu rako kumusana wako, uchisimbisa mhasuru dzemudumbu.
• Usabudise mweya kusvikira wapedza rep.
• Usati watanga rep yako inotevera, tora imwe diaphragmatic mweya.

"Iyi ndiyo nzira yakanakisa yekudzivirira kukuvara kana uchisimudza zvinorema nekuti zvinokuchengetedza kubva kudonha kumberi uye kuisa kushushikana zvisina kufanira kuzasi kwako," anodaro Pignataro. (Heano mamwe matipi ekuti ungasimbisa sei yako yepamoyo panguva yekushanda kwako.)

Chengeta chakareruka. Kusvikira wagadzirisa zvikwiriso zvako, pane mutemo mumwe chete wekurarama nawo: "Nenzira dzose, kuderedza uremu hwauri kushandisa uye kushanda pafomu kutanga!" anodaro Gabrielle Fundaro, Ph.D., mupi wezvehutano uye wekurovedza muviri weRenaissance Periodization.

Ongororo ye