Kufamba Kumira Kufamba Nenzira Iyi: Dzidza Maitiro Ekufamba Zvakarurama

Zvemukati

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[Kufamba mamiriro] Mushure memaminetsi makumi matanhatu eyoga kirasi, unobuda musasaana, utaure Namaste yako, wobuda mu studio. Unogona kufunga kuti wakanyatsogadzirira kusangana nezuva iri, asi iyo nguva yaunorova mumugwagwa, zvakadaro, unotanga kugadzirisa zvese zvekusimbisa uye nekuwedzera kwawakawana paawa rapfuura. Chikonzero chacho? "Vanhu vazhinji havafambi nekugadzirisa kwakakodzera," anodaro Karen Erickson, chiremba wechiropractor weNew York City. "Kubva pane kugara kwese kwatinoita masikati, mahudyu edu akasimba saka tinofamba chiuno chakatenderedzwa, musana wedu wakakombama, uye bundu redu riri kumashure kwedu.

Panguva imwecheteyo, tinogara takatarisa pasi pafoni yedu, izvo zvinoita kuti muviri umhanyire mberi. Uyu mushonga wekuchembera. "Kutaura zvazviri, kukotama kuti utarise paFacebook feed rako kunoita kuti musoro wako ushandise zvakapetwa katanhatu pane zvakajairwa simba pamutsipa wako, izvo zvinogona kutungamira mukusakara nekutanga, inodaro magazini Neuro uye Spine Surgery.

Saka unoita sei kufamba kuti uve nechokwadi chekuti muviri wako hausi kuita basa rakawanda kupfuura zvarinoda ku-kana zvakanyanya, kumisa basa rese rauri kuita. just wakazviita?

1.Kufamba nechimiro chakakodzera kunotanga ne sternum yako."Paunosimudza sternum yako kumusoro, inoisa mafudzi ako nemutsipa mumitsetse yakarurama kuitira kuti usatombofanira kufunga nezvazvo. Kunze kwekuti iwe uchifamba pamusoro pechando uye unofanirwa kutarisa pasi, tarisa tsoka makumi maviri mberi kwako uye hona kwaunoenda, "anodaro Erickson.

2. Tbhegi raunotakura rinokosha. "Mabhegi akaremerwa, mapfupi, kana kureba zvakanyanya anokanganisa kugona kwako kuzunguza maoko ako pachako," Erickson anodaro. Kazhinji, maoko ako nemakumbo zvinofamba zvichipikisana kuitira kuti ruoko rwako rworudyi ruende mberi kana gumbo rako rekuruboshwe richibuda. Kana bhegi riri munzira, zvisinei, maoko ako haayerere zvakasununguka uye izvi zvinogona kukanganisa kurongeka kwako kubva kumusoro kusvika kutsoka. Erickson anowedzera kuti, "Inokanda pachiyero chako, inoita kuti usashandise tsandanyama nemajoini nemazvo, uye inogona kugadzira kusimba, kushushikana, uye kukuvara nekuti haugone kufambisa maoko ako kana makumbo kuburikidza nekufamba kwavo kwakazara," Erickson anowedzera. Chero kurerutsa mutoro wako kana kufunga kupfeka bhegi rako mutumwa maitiro, ayo anoparadzira huremu zvakanyanyisa zvakaenzana uye anotendera maoko ako kuti afambe asina kukanganiswa. "Mabhegi matsva mazhinji ane mabhanhire marefu uye mapfupi saka kana uchizofamba chinhambwe kubva pamota yako kuenda kuhofisi yako unogona kuibata nemaoko mapfupi, asi kana uchifamba kwenguva refu, wobva washandisa sarudzo yemuviri," Erickson anodaro.

3.Kana zvasvika kune shangu dzako, kutamba shangu dzisina kunaka kunogona kukanganisa kufamba kwako. "Zvakanaka, iwe unoda kurova nechitsitsinho chako uye kumburuka netsoka dzako uchifamba," anodaro. Nepo zvitsitsinho zviri pachena-muurayi sezvo zvichinetsa kufamba mukati, flip-flops, manyurusi, ballet flats, uye clogs zvinogona kunge zvakashata, Erickson anodaro. "Vanokumanikidza kuti ubate nezvigunwe zvako kuitira kuti uzvichengete patsoka dzako uye semhedzisiro zvinokanganisa nhanho yako yechitsitsinho. Ivo zvakare vanoita kuti kufamba kwako kuve kupfupi kuti usatore huwandu hwakazara hwekufamba muchiuno chako, zviziso zvetsoka, netsoka kana uchifamba. Nokufamba kwenguva, kufamba mumakumbo aya kunogona kukonzera kurwadza kwetsoka mamiriro ezvinhu akadai se plantar fasciitis, Achilles tendonitis, uye bunions, izvo zvichakuchengeta iwe kubva patsoka dzako. Sneakers akanaka, asi kwete nguva dzose anoyevedza. Kubheja kwako kwakanyanya kupa shangu bvunzo dzekuzunza usati wazvitenga, Erickson anotsanangura. Zunza tsoka yako kutenderedza uye kana bhutsu ichigara patsoka yako isina kubata nezvigunwe zvako ipapo unenge wakanaka kuenda.

4. Arega gumbo riri kumashure kwako rimbomira ipapo kwe nanosecond nguva refu usati warikanda kumberi. "Tight hip flexors zvinoreva kuti tinowanzo pfupisa gait yedu kupfuura yatinoida, saka kurebesa nhanho dzako kunokupa kutambanudza kwakanaka padivi pechiuno chako neako quadriceps," Erickson anodaro. "Kufamba nenzira kwayo kunogona kuita seyoga mukuita." Uye kana iwe uchizviita nyowani kunze kweiyo studio, iwe unozochengetedza iwo akanaka vibes achiyerera zuva rese.

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