Iindlela ezi-7 zokuZilolonga zibangela ngokufihlakeleyo ukuba buhlungu kwamadolo

Umxholo

• Funda ukuLunge ngokuchanekileyo
• Yahlula iShedyuli yeQela lakho lokuPhila
• Kulula ukuQeqesha iNduli
• Lungiselela iFom yakho yeYoga
• Guqula ukuHamba kweBarre
• Yomeleza Phambi Kwezinyuko
• Imilo ngaphambi koKickboxing
• Uphengululo lwe

I-bum knee inokuphazamisa ixesha lakho loqeqesho kwaye ikukhuphe kwiiklasi zakho zokuzilolonga (akukho mnandi!). Kwaye ngelixa uninzi lwethu sihlala silumkile ukukhusela amadolo ethu, zizinto ezincinci ezisibeka kuyo uninzi Ingozi. Emva kwakho konke, ngelixa abantu becinga ukuba baqhuba yi-No. 1 imbangela yokulimala kwamadolo, abagijimi abanalo iingxaki zamadolo kunabo bonke abanye abantu, utsho uSabrina Strickland, MD, ugqirha wamathambo kwiZiko leMidlalo yezeMidlalo yabasetyhini kwiSibhedlele soTyando oluKhethekileyo. kwisiXeko saseNew York.

Ingxaki eyingozi ngakumbi? Ukulimala kwiiklasi zesitayela se-boot camp, i-CrossFit, kunye ne-yoga, apho abantu basebenza ngaphandle kwefomu embi, uStrickland uthi. "Abasetyhini bathanda ukuba neentlungu zangaphambili zamadolo, ukugcwala kwe-patellar, okanye i-patellar femoral syndrome-yinto enye efanayo: ukucaphukisa i-kneecap." Bila ngokukhuselekileyo ngokuphepha le miqobo isixhenxe yoqeqesho.

Funda ukuLunge ngokuchanekileyo

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I-squats inokugxininisa amadolo akho, ngokuqinisekileyo, kodwa imiphunga nayo inakho! Yenziwe ngokungachanekanga (okanye rhoqo rhoqo), imiphunga enefom engalunganga inokukhokelela ekucaphukeni kwe-kneecap, utshilo uStrickland. Kungenxa yokuba ukusetyenziswa gwenxa kunye nokulungelelaniswa okungalunganga kongeza uxinzelelo kwindibaniselwano. Kwezinye iimeko, i-arthritis encinci inokubangela intlungu, utshilo uStrickland.

Kuphephe Ukwenzakala: Ukomeleza ii-quads zakho, i-hamstrings, kunye nehips (ngokuhamba njenge squats kunye neempumlo ngendlela efanelekileyo!) Nceda thintela ukwenzakala. Imisipha yakho yemilenze inceda ukuzinzisa idolo lakho, ke ngoko ukuba bomelele, kokukhona banokuwufumana umthwalo, ukhanyise umthwalo kumalungu akho.

Ifom efanelekileyo yelunge: Gcina idolo lakho langaphambili lihambelana, kodwa ungadluli, i-ankle yakho. Wena umva idolo kufuneka lifikelele ngqo ezantsi, ngokuhambelana namagxa kunye nesinqe. Isimo sakho sokuma kufuneka sime nkqo sijonge phambili, amagxa asezantsi, kunye ne-abs eguqukayo. Nciphisa imiphunga ukuya kathathu ngeveki kunye nemizuzu eli-10 ukuya kweli-15 ngeseshoni, kuxhomekeke kwinqanaba lakho lokuqina, uStrickland uthi. "Wenze kakhulu ukuba amadolo akho abuhlungu ngexesha okanye emva kokusebenza kwakho," uyongezelela.

Yahlula iShedyuli yeQela lakho lokuPhila

Imifanekiso kaGetty

Zininzi kakhulu iiklasi ezinamandla-ukusuka kwi-TRX kunye ne-boot camp ukuya kwi-CrossFit-beka amadolo emngciphekweni. Kwakhona, amalungu akho athwale umthwalo omkhulu wokusetyenziswa gwenxa kunye nefom engalunganga. Ukutsiba-njengazo zonke ezo burpees! -Kuxinzeleleke ngakumbi: I-patella yakho icinezela ngokuchasene ne-femur yakho ngamandla ukuya kuthi ga kwizihlandlo ezili-12 ubunzima bomzimba wakho, ngokuchasene namaxesha ayi-1.8 ubunzima bakho ngelixa uhamba kumhlaba othe tyaba.

Kuphephe Ukwenzakala: "Ubuchule buphakamisa yonke into," utshilo umqeqeshi kunye neLungu leBhunga le-Westin Well-Being u-Holly Perkins, ocebisa ukuba kuhlolwe umzimba ngamanqaku amahlanu ukuze kuqeqeshwe amandla akhuselekileyo: iinyawo ezisekelwe phantsi kunye neengqungquthela eziphakanyisiweyo, amadolo axinzelelwe ngaphandle, i-butt ecinezelwe, i-core braced, kunye namagxa abambelele. ngasemva nangaphantsi. Yehlisa umthwalo ukuze ukwazi ukugcina ubuchule obugqibeleleyo kubo bonke kodwa ukuphinda kabini kokugqibela kwayo nayiphi na iseti, utshilo uPerkins. (Ifom yakho inokuhla iye kuma-70 okanye kuma-80 eepesenti yezona zinto zintle kwezi zimbini zigqithileyo, utshilo.) Kwaye hlanganisa iiseshoni zakho ukunqanda ukusebenza ngamaqela emisipha afanayo (kwaye ucinezele amalungu afanayo) yonke imihla. Intloko kwiiklasi ezinempembelelo ephezulu okanye yoqeqesho lobunzima yonke eminye imihla kuninzi, ngakumbi kwiinyanga zokuqala zenkqubo entsha, uyongeza. "Sukwenza iklasi enye iintsuku ezintathu zilandelelana," ucebisa uStrickland. "Okukhona uyixuba, kokukhona uya kukwazi ukwenzakalisa into."

Kulula ukuQeqesha iNduli

Imifanekiso yeCorbis

Iinduli ezininzi kakhulu-ngelixa ubaleka ngaphandle okanye ukhwele umatshini we-elliptical-unokuyitshisa ipatella yakho. "Iinduli zifuna umsebenzi ongaphezulu kwinxalenye yeekota, oko kuthetha ukuba umthwalo ophakamileyo kwikepusi yedolo naphambi kwedolo," utshilo uStrickland. "Akuthethi ukuba awukwazi ukwenza iinduli. Kodwa kufuneka ube sesimweni esaneleyo."

Kuphephe Ukwenzakala: Iimbaleki kufuneka zilungiselele umsebenzi wasendulini ngokuqiniswa kwe-quad kunye ne-hip, utshilo uStrickland. Iigobolondo zeClam, umlenze wecala uphakamisa, kunye nokuhamba kwesikwere kujolise kwi-gluteus medius-umsipha onoxanduva lokuguqula umlenze wakho uye ecaleni. Umsebenzi ngamnye unokwenziwa kunye okanye ngaphandle kwebhanki yokumelana. Ukwandiswa kwemilenze kunye ne squats zijolise kwii-quads. Lula kuqeqesho lwenduli kuphela emva unesiseko sokuqina somzimba esibandakanya uqeqesho lwamandla. Kwaye, kwakhona, musa ukwenza ezininzi kakhulu, rhoqo kakhulu. Yiya kwiinduli zonke ezinye iincopho zosuku, utshilo uStrickland.

Lungiselela iFom yakho yeYoga

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"Izigulana ezininzi zithi, 'Kubuhlungu xa ndenza i-warrior pose,' eyona nto ibaluleke kakhulu," kuchaza uStrickland. "Kungenxa yokuba abayazi indlela yokwandisa ifom yabo. Abanawo amandla omlenze okoneleyo, bavumela amadolo abo ukuba angene, baphele bebeka uxinzelelo olukhulu kwi-kneecap yabo."

Kuphephe Ukwenzakala: Qala ngeklasi encinci okanye zibeke kufutshane nomqeqeshi ukuze ufunde indlela echanekileyo yentshukumo nganye. Kuba ifomu ngokucacileyo yahlukile kuyo yonke indawo, qala ngezi ziKhowu zeYoga ziBalulekileyo ukuze ufumane okuninzi kwixesha leMat yakho.

Guqula ukuHamba kweBarre

Imifanekiso yeCorbis

“Ndenza iiklasi ezingenanto, kwaye xa ndijonga egumbini, ndiyamangaliswa kukuba bangaphi abantu abangahlali nzulu ngokwaneleyo kwiipliés okanye kwi-squats kuba kubuhlungu amadolo,” utshilo uStrickland. "Ukuba kuyakukhathaza, hlala phantsi kuphela kangangoko uziva ukhululekile emadolweni. Kukho umahluko phakathi kokudinwa kwezihlunu nokwenzakala kwamadolo."

Kuphephe Ukwenzakala: Guqula ukuhamba njengeepliés ukuze ungaziva buhlungu emadolweni. Endaweni yokubamba isinqe sakho ngomsindo, jolisa kwindawo yokungathathi hlangothi, kwaye ujike iinyawo zakho kuphela kangangoko kufanelekile. Xa kufika ixesha lokuba loo madolo anzulu agobe, yiya ezantsi kuphela xa ungenazintlungu. Ngaphandle koko, goba nje kumgca wakho wentuthuzelo. Xa ungathandabuzeki, thetha nomqeqeshi wakho ukuze ubone indlela ongayiguqula ngayo nayiphi na into ehamba ngayo, uStrickland uthi.

Yomeleza Phambi Kwezinyuko

Imifanekiso yeCorbis

Ngaphambi kokuba uthathe umceli mngeni wokunyuka kweofisi yakho okanye ugqatso lokunyuka kwenqaba, lungiselela imilenze yakho ngoqeqesho lwamandla olujolise kwii-quads zakho, njengokuphakamisa umlenze othe ngqo. "Abantu abaninzi bangena emva kwemiceli mngeni yezinyuko benamadolo abuhlungu kakhulu kuba iiquads zabo azinamandla ngokwaneleyo ukubaxhasa," utshilo uStrickland. Njengeenduli, izitebhisi zibeka umthwalo owongezelelweyo emadolweni-kangange-3.5 amaxesha obunzima bomzimba wakho xa unyuka izitebhisi kunye nesihlanu sobunzima bomzimba wakho xa usihla, ngokutsho kweMassachusetts General Hospital Department of Orthopedic Surgery.

Kuphephe ukwenzakala: Isitimela samandla sokwenza i-quadriceps yakho, i-hamstrings, kunye nezinye izihlunu ezixhasa amadolo akho ngaphambi kokujongana nokusebenza kwezitepsi. Zama ukunyuswa komlenze othe tye, ukudipha komlenze omnye, i-hamstring curls, i-squats eludongeni, kunye nolunye uqheliselo lokuzinzisa amadolo, icebisa i-American Academy of Orthopedic Surgeons.

Imilo ngaphambi koKickboxing

Imifanekiso yeCorbis

"Awunakuba nengxaki yedolo engapheliyo kwaye wenze i-kickboxing. Ifuna umlenze ogqibeleleyo." Amalungu ayajijeka, uhamba ngeendlela ezintsha, kufuneka ube nokuzinza-nantoni na ingenzeka.

Kuphephe Ukwenzakala: Ngaphambi kokuba wenze iklasi yokukhaba, kufuneka ube ukwimo entle, uzinze kakuhle, ube nebhalansi elungileyo kunye namandla angundoqo,” utshilo uStrickland. Qwalasela kuphela i-kickboxing kunye ne-sparring karate ukuba unesiseko esiluqilima sokuqina komzimba kwaye ubuqeqeshe ubunzima, ucebisa uStrickland. Jonga ibhalansi yakho ngomlenze omde phambi kwesipili ngaphambi kokuba ungene eklasini, uyacebisa. Ngaba kufuneka usebenze ingqondo yakho? Zama iiplanga kunye nezinja zeentaka ukuqeqesha i-abs yakho kunye ne-glutes, kunye neeplanga ezisecaleni ukuze ujolise kwii-obliques zakho. (Ukuba unomsebenzi othile omawuwenze phambi kokuvavanya iklasi yebhokisi yokukhaba, musa ukubila! Zama enye ukuba iiNdlela ezi-6 zokuTshaja kakhulu uMsebenzi Wakho kweli hlobo.)

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