Nei Vese Vamhanyi Vachida Kuenzana uye Kugadzikana Kudzidziswa

Zvemukati

• Maitiro Eko Kuongorora Balance Yako uye Kugadzikana
• Maitiro Okuvandudza Kudzikama uye Kugadzikana Kwako
• Ongororo ye

Kana iwe uri mumhanyi, iwe pasina mubvunzo wakanzwa pakati mamaira ako kuti kuyambuka-kudzidzisa kwakakosha-iwe unoziva, iyo yoga yoga pano, kumwe kudzidziswa kwesimba uko. (Uye kana usati, hapana ziya-heino zvakakosha-pamuchinjikwa-kudzidzira kushanda kunodiwa nevamhanyi vose.)

Asi zvakadini nekukosha kwekuenzanisa uye kugadzikana kwebasa? Sezvo ini ini ndichangobva kudzidza panguva yechirongwa neyekurovedza muviri physiologist, zvinogona kuita mutsauko wese mukumhanya-kwako uye mungozi yako yekukuvara.

"Kumhanya ndiko, zvakanyanya, kusvetuka kubva kune rimwe gumbo kuenda kune rimwe. Saka, kana iwe usina kugadzikana uye uchinetseka kungoenzana pagumbo rimwe, izvo zvinokanganisa zvese kumhanya kwaunoita uye njodzi yako yekukuvara kana uchimhanya , "anodaro Polly de Mille, CSCS, chiremba akasimbisa muviri wekurovedza muviri uye mutariri wekiriniki weTisch Sports Performance Center kuChipatara cheSpecial Surgery muNew York. Funga nezve chero zvidiki diki zvine mwero sekudonha kunogona kukanganisa yako fomu-wedzera iyo nezviuru zvematanho iwe aunomhanya, uye izvo zvinoita sezvisingakoshi kudonhedza zvinovhura iwo mafashama ekunyanyisa kukuvara uye kunoodza nguva yekupedzisa. Hazvina kunaka.

Maitiro Eko Kuongorora Balance Yako uye Kugadzikana

Kuti ndione kana paine zviyero uye kugadzikana nyaya zvaikanganisa yangu hafu yemarathon yekudzidzira, ndakatora kirasi na de Mille kuMichelob Ultra Fit Fest, yemazuva maviri mutambo wemuviri wakanangana nekuyera uye kupora, izvo zvaakavimbisa kuti zvichave "kutonhora." "

Zvakatanga kutonhora zvakaringana-de Mille akaita kuti isu timire nerutsoka uye titeerere kuti zvaive nyore kana kuoma sei kuramba takadzikama. Kana usiri kumira pamberi pechiratidziro chemuviri, unogona kuzviongorora: Ingo mira pamberi pegirazi uye wotarisa zvinoitika kune vamwe muviri wako kana uchisimudza tsoka iyoyo, anodaro Mille. "Hudyu yako yakamira inochinja here? Une hunde yakarenda here? Unotofanira kutambanudza maoko ako kuti udzikame?" Nekugadzikana kwakakwana uye kugadzikana, chikamu chimwe chete chemuviri wako chinofanira kufamba zvachose itsoka yako sezvainobva pasi. Zviri nyore kutaura pane kuita.

Tevere, iwe unoda kuona kuti chii chinoitika kune yako chiyero paunotanga kufamba-uye pano ndipo pazvinogona kuoma zvinoshamisa. Edza kuita kufamba uchimhanya apo rimwe gumbo richiri rakasimwa pasi. Kana kuti edza squat yepistol kuna Jessica Biel uye tsvaga mazamu akafanana muchimiro chako, semuhudyu pop, kutenderera kwemabvi, kana kuzembera. (Unogona zvakare kuedza kutora iyi fitness balance test.)

Kana usiri kunyatsoziva zvauri kuona mugirazi, heino imwe nzira yekuzviyedza: Ita kuti shamwari yako yekurovedza muviri bhaisikopo iwe kubva kumashure iwe uchimhanya. Kana kugadzikana kwako uye chiyero chiri padanho, iwe unofanirwa kukwanisa kudhirowa mutsara wenhanho muhudyu mako usingarerekeri diagonally nedanho rega rega.

Muchirongwa changu na de Mille, ndakaona matambudziko maviri makuru: Pandakafamba, chiuno chegumbo-rakamira chakatanga kuverevedza chichienda kudivi uye ibvi rangu richitenderera nemukati. Ini ndakanyatso kubuda ziya ndichingoyedza kuchengetedza fomu rangu sezvandaifamba. Shanduro? Ndiri kukuvara kwakabatana nekumirira kuitika.

"Muzvidzidzo zvezvinhu zvose kubva kuIT band syndrome kusvika patellofemoral pain kusvika kune tibial stress fractures-zvose zvakakura zvinomhanya zvakanyanya kukuvadzwa-chinhu chimwe chinouya zvakare uye zvakare: kuchinja muhudyu apo vanomhanya vanoenda kune rimwe gumbo," de Mille anotsanangura.

Maitiro Okuvandudza Kudzikama uye Kugadzikana Kwako

Kufanana neni, unogona kunge uine nyaya dzekugadzikana. Neraki, iwe unogona kuita zvakawanda nekusimbisa nzvimbo mbiri dzakakosha: yako glutes uye yako yepamoyo, anodaro de Mille. (PS Izvo kushaya simba kunogona kunge kuri iko kunokonzeresa kumhanya kwako-kunokonzeresa kurwadziwa kwekuseri-musana, futi.)

Tanga nekuyedza kuti simba rako rinokanganisa sei kumhanya kwako: Ita bhiriji rimwe chete, anodaro de Mille. "Kana maronda ako emhasuru kana matunduru epachiuno, mucherechedzo wekuti kubwinya kwako hakuite izvo zvaifanirwa kunge uchiita - chako chinofanira kunge chakakusimudza," anodaro. Kwake kuenda-kunorovedza: gumbo rimwe-rinofamba senge rimwe-gumbo rakafa, squats, uye mabhiriji, pamwe nemaawa ehudyu (chiito chekumira paunomira negumbo rimwe uye kuita rimwe-gumbo rakafa pa12 o'clock, wozotenderedza zvishoma kusvika kurudyi akananga kuawa-imwe, mbiri-nguva, zvichingodaro. Wobva watenderera neimwe nzira, sekunge uri kurova 11-o'clock, 10-o'clock, nezvimwewo. Bhooty mabhendi anogona zvakare kukubatsira iwe kuvaka mamwe masimba mune yako garo uye chiuno izvo zvinobatsira kusimudzira kwako kumhanya kugadzikana. (Edza iyi booty bands Workout inonangana nebutt, mahudyu, uye zvidya.)

Core simba zvakare yakakosha pakuvandudza mwero uye kugadzikana. Kuti utarise kuti zvingave zvichikanganisa sei kugadzikana kwako, tanga nekuongorora rako rerutivi plank simba. Unogona here kubata imwe? Chiuno chako chinonyika here kana kutenderera kuenda kumberi kana kumashure? Kana kufamba uku kuchinzwika sedambudziko, zvirinani utore mapuranga, stat. (Ndosaka simba repakati rakakosha mune zvese zvaunoita-pamwe nepuranga rekurovedzera iro richakubatsira iwe kuvaka 360-degree simba.)

Nepo kufamba uku kuchikwanisa kudzivirira kukuvara, kana iwe uchinge uchinge uchinge uchirwadziwa, enda unoona pro saMille uyo anoita zvemitambo yekukuvara uye anogona kupinda mukati chaipo pane kink muketani yako iri kukonzera marwadzo.

De Mille asati andidzosa kunorova mugwagwa, akandipa basa remumba risati raitwa kuti ndibatsire kumutsa tsandanyama dzinoita kuti dzigadzikane. Tanga nekumira padivi nehudyu imwe ichimanikidza mumadziro. "Ita shuwa kuti gumbo rekunze riri pasi pako chaipo wosimudza gumbo remukati," akaraira. Paunenge wakamira wakakura kwazvo pagumbo rako rekunze, uchiona kuti chiuno chako chakanangana nemadziro, ita unononoka kumhanya nekufamba kwegumbo. Shandisa chiuno chako chekunze uye kubwinya kuti urambe uchimanikidza chiuno chako mumadziro kuti unzwe pfungwa yesimbi-senge kudzikama. Dzokorora pamativi ese maviri.

Ichi chiitwa chinotevedzera izvo chiuno chako uye mhasuru dzinofanirwa kunge dzichiita kuti ugare wakatsiga pakumhanya kwako, de Mille anotsanangura. "Zvingangoita kunge urikuudza uropi hwako, 'kana ndiri munzvimbo iyi, aya ndiwo mhasuru dzinoda kukanda mukati," anodaro. "Musuru iwoyo ndiwo chaiwo anchor yeketani yese."

Basa racho rakandiita kuti ndinyatsoziva zvaiitika mumuviri wangu panguva yekumhanya-kwangu kwemaminetsi mashoma, ndaifanira kuzvitarisa ndega, ndichidonhedza muhudyu kana kuita chokwadi chekuti kupenya kwangu kwanga kusiri kuita husimbe. Kwaive kunonoka kuenda, asi sezvakataurwa naMille, kurovedza kunoita kwakakwana.

Ongororo ye