Isizathu #1 sokuSebenza kweBhut yakho ayisebenzi

Umxholo

• Ngaba Unayo? Uvavanyo
• Ukulungiswa okukhawulezayo kokuVusa iiBoty zakho
• Uphengululo lwe

Ukuba uchitha iiyure kwiiyure uhleli edesikeni imini yonke, unokuba lixhoba lesifo esandayo esibizwa ngokuba yi-glute amnesia. Kulungile, ke ayingobhubhani wokwenyani (akukho mfuneko yokoyika kwaye ukhuphe eyakho Uhamba efile izakhono zokusinda), kodwa yona ngu ingxaki esemthethweni yangasemva engafumanekiyo kubantu abaninzi.

I-amnesia yozuko yenzeka ngenxa yezizathu ezininzi: Xa uhleli ixesha elide (njengasemsebenzini okanye ulinde ukugcwala kwabantu), izihlunu zakho ziqhelana ngokuthe ngcembe nendlela oza kuhamba ngayo ushiya imisipha ye-hip flexor imfutshane kwaye izihlunu zakho zinde. Imisipha yakho emincinci yomqolo kunye nesinqe iqala ukubuyekeza ubuthathaka bakho. Ngokuhamba kwexesha umzimba wakho ucinga ukuba izihlunu ezifanelekileyo azikwazi-okanye aziyi kuwenza umsebenzi. Xa kufika ixesha lokuzilolonga, umzimba wakho usetyenziselwa le mbuyekezo kangangokuba izihlunu ezonakalisiweyo ngokusisiseko zenza umzobo ongenanto; sele kulithuba elide kakhulu oko besenziwa ukuba balibale ngokoqobo ukuba bazibandakanya njani, kungoko bamnesia. Ngexesha, ukusebenza kwakho okunene kunokuqinisa ukungalingani, ukuqhubela phambili ingxaki (wompwomp), yiyo loo nto ungaziboni iziphumo ozifunayo.

Ngaba Unayo? Uvavanyo

Qala ngokulala ngomqolo iinyawo zithe tyaba phantsi. Ngenisa ngobunono inyonga yakho eluphahleni kwaye ubambe malunga nemizuzwana emihlanu. Yeyiphi imisipha oziva ubandakanyeka kuyo ukuze ugcine isinqe sakho siphakamile? Ukuba ucinezele amathole akho okanye ukuba umqolo wakho ophantsi uyakhala kuwe, kunokwenzeka ukuba ube lixhoba le-glute amnesia. Okulandelayo, jonga iprofayile yakho kwisibuko esipheleleyo. Ngaba unayo iarch enkulu kumqolo wakho osezantsi? Oku kubizwa ngokuba yi-Lordosis (aka ukugoba umqolo wakho kunye nokuncamathisela impundu yakho kakhulu nkqu noNicky Minaj uyaqaqamba). Oku kuthetha ukuba ii-glutes zakho (kunye nomxholo) ziyinto encinci kwicala lobuvila kwaye azibandakanyi ngokwaneleyo ukugcina umqolo owomeleleyo, ongathathi hlangothi. Elinye ijika kumqolo wakho osezantsi liqhelekile, kodwa ukuba liziswe ngokugqithiseleyo, iidiski zakho ze-intervertebral phakathi kwe-vertebrae kumqolo wakho ziyakwazi ukutshitshiswa kwaye ngokuhamba kwexesha zikhule zibe yi-disc herniations kunye nezinye iintlungu ezisezantsi.

Ukulungiswa okukhawulezayo kokuVusa iiBoty zakho

Ke impundu yakho ibetha iqhosha lokulala. Lixesha lokuba uvuke! Landela olu lungiso lulula ukulungiselela ubuhle bakho bokuzilolonga okumangalisayo kunye nokuqinisekisa ukuba basebenzela eyakho ngokupheleleyo umbilo sesh.

1. Fumana ukuqengqelekaOkokuqala, chitha ixesha elithile usonga i-hip flexors yakho. Xa ezi zihlunu zifutshane, zibaluleke kakhulu kwaye ziya kuthwala umthwalo wokuzilolonga kwakho. Xa uzikhuphela ngaphandle, uya kukhulula uxinzelelo kwizihlunu ezinxibelelanayo ezizisongele kwesi sikhundla siqinileyo. Oku kuyakwenza ukuba i-hip flexors yakho ithathe inyathelo lokubuyela umva, kwaye ubize ii-glute zakho ukuba zikhuphe kuyo kwaye usebenze! Qala ngokukhupha umphambili wamathanga akho - qiniseka ukuba unamathela kwimisipha eqengqelekayo kuphela hayi amalungu okanye intlala. Nantsi indlela yokusebenzisa i-foam roller.
2. Imisipha yokulungiselela: Nikezela imizuzu emihlanu ngaphambi kokuzilolonga ukuze usebenze ukuze uqiniseke ukuba bavukile kwaye bahlala ngaphambi kokuba ungene kwimithambo enzima kakhulu. Zama amatye athambileyo e-hip ukophula umkhwa wakho we-hyperextension kumqolo osezantsi. Emva koko thatha ibhendi encinci yokumelana nayo kwaye uyisonge emadolweni akho. Lala ngomqolo wakho uqale iibhulorho ze-hip (uvavanyo luhamba ukusuka ngaphambili). Gxila ekutyhaleni kwiarches yeenyawo zakho ngelixa ugcina uxinzelelo rhoqo kwibhanti. Oku kuya kuvusa zontathu izihlunu zakho zeglute. (Nd: Oku kukwangummangaliso osebenzayo wokufumana isuperset kunye nezinto ozibulele.) Zama ukuvula kunye nokuvala amadolo akho (i-clamshell) ngebhanti esongelwe ukufudumeza i-glute medius kunye ne-glute minimus (ukuzinzisa izihlunu) ngaphambi kokuba uhambe.
3. Lumka: Tshatisa ii-exles zakho kunye neyona ndawo inzima kuwo nawuphi na umthambo. Oku kuya kunceda ixesha lokusebenzisana kwemisipha ukuze kusebenze ngokufanelekileyo, kwaye emva koko, iziphumo. Umzekelo: Ukuphefumla ngokukhawuleza njengoko ufikelela phezulu kwi-kettlebell swing yakho. I-exhale yinto yakho yokucinezela i-butt yakho kunye nomxholo onje ngubani. Ekugqibeleni oku kuya kuba yinto yesibini, kwaye uya kuphuhlisa ukuqonda kwemisipha ukubiza izihlunu ezifanelekileyo ngexesha elifanelekileyo.
4. Layita: Njengoko uqala ukuqonda ukuba i-glute engagement ivakalelwa njani, unokwenza ezinye ii-reps ngokugqibeleleyo kunye nabanye ... kungekhona kakhulu. Bambelela apho! Ngokufunda ntoni ayenzi uzive ulungile, uya kuphucula kancinci ulwazi lwakho lwento yenza.
5. Mazi kakuhle ezi ntshukumo: Zero kwi-glutes yakho kunye ne-hip flexors ngezi zilo ze-7 glute ezilwa nesifo se-butt syndrome.

U-Liz Doupnik ngu-NSCA oQeqeshwayo ongumQeqeshi waBantu ohlala kwaye esebenza kwisiXeko saseNew York.

Uphengululo lwe