Ezi mvavanyo ziya kulinganisa ukuguquguquka kwakho ukusuka entloko ukuya kwinzwane

Umxholo

• Uvavanyo lokuguquguquka kweeHamstrings zakho
• Uvavanyo lokuguquguquka kwiiRot Rotator zakho
• Uvavanyo lokuguquguquka kwiiHips zakho zangaphandle kunye noMqolo
• Uvavanyo lokuguquguquka kwamagxa akho
• Uvavanyo lokuguquguquka koMnqonqo wakho kunye neNtamo
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Nokuba uyiyogi eqhelekileyo okanye umntu osokolayo ukukhumbula ukolula, ukuba bhetyebhetye yeyona nto ibalulekileyo yesiqhelo sokuqina komzimba. Kwaye ngelixa kubalulekile ukuba ucofe ixesha lokuzolula emva kokuzilolonga, yazi ukuba ayinguye wonke umntu okwaziyo ukwenza umva wokuba isikhuthazi somzimba sithumela malunga-okanye sichukumise iinzwane zabo.

"Abantu abohlukeneyo banezakhiwo zamathambo ezahlukeneyo, ngoko ke akukho mntu uya kuziva enwenwe ngendlela efanayo, kwaye ayinguye wonke umntu oza kuba noluhlu olufanayo lwentshukumo kwaye kulungile," utshilo uTiffany Cruikshank, umseki weYoga Medicine kunye nombhali. ye Camngca ubunzima bakho."Elona candelo libalulekileyo lelokuba uthatha ixesha ukuzolula, kwaye uyigcine le meko yokuthamba kunye nokuqina kwezihlunu."

Ukubona apho ukhoyo-kunye nalapho unokufuna khona ukugxila ekusebenzeni kwakho-sebenza indlela yakho kwezi mvavanyo zintlanu zokuba bhetyebhetye okulinganisa ukomelela kwakho ukusuka entloko ukuya ezinzwaneni. (BTW, ukuba bhetyebhetyenguyahlukile kunokushukuma.)

Uvavanyo lokuguquguquka kweeHamstrings zakho

Uninzi lwabantu lucinga ukuba kungcono ukuvavanya ukuguquguquka kwe-hamstring xa umile, kodwa uCruikshank uthi ukwenza njalo ngelixa ulele ngomqolo wakho ukwahlula i-hamstrings ukuze bangafumani uncedo kwi-hip flexors okanye umqolo.

1. Qala ukulala ngomqolo kunye nemilenze ngqo.
2. Phakamisa umlenze omnye phezulu emoyeni, uze ubone ukuba ungafikelela kude kangakanani emlenzeni wakho ngelixa ugcina umqolo wakho kunye nentloko phantsi.
3. Kungcono ukuba ubuncinci ukwazi ukubamba amanqina akho, kwaye emva koko usebenze ekukwazini ukubamba iinzwane zakho, utshilo uCruikshank.

Ukuba awukwazi, bamba umtya weyoga ukusongela isiseko sonyawo lwakho, kwaye usebenzise imitya yokukunceda ukukhokela kancinci ekuzoluleni. Bamba ukolula imizuzu emi-1 ukuya kwezi-2 kwicala ngalinye, uziqhelanise yonke imihla ukukunceda ukuba ukhululeke kwimeko.

Uvavanyo lokuguquguquka kwiiRot Rotator zakho

Le inkulu kakhulu kwabo bahlala edesikeni imini yonke, njengoko ii-rotator zangaphandle ezinqeni ziqina kakhulu-ngakumbi xa usongeza indlela yesiqhelo yokubaleka ngaphezulu kwayo. I-Cruikshank icebisa olu vavanyo:

1. Qala ukulala ngomqolo, unyawo lasekhohlo emhlabeni kunye neqatha lasekunene liphumle kamnandi ngaphezulu kwedolo lasekhohlo.
2. Phakamisa umlenze wasekhohlo uphume emhlabeni kwaye uzame ukufikelela kwi-hamstring okanye shin yakho, ukuyizisa kufutshane nesifuba sakho; uya kuqala ukuziva uxinzelelo ngaphandle kwenyonga yakho yasekunene.

Ukuba awukwazi ukufikelela kwi-hamstring yakho, luphawu olukhulu lokuba izinqe zakho ziqinile, utshilo uCruikshank. Ukuze usebenze kuyo, ucebisa ukuba ubeke unyawo lwakho lwasekhohlo eludongeni ukuze ufumane inkxaso kwaye ufumane umgama okhululekileyo okuvumela ukuba uzive uxinezeleko ngaphandle kweentlungu (oko kuthetha ukuba ukolula kuyasebenza).

Uvavanyo lokuguquguquka kwiiHips zakho zangaphandle kunye noMqolo

Ngelixa u-Cruikshank esithi kunzima ukuvavanya ukuguquguquka komgogodla ngokwakho, unokunikela ukuba uhambe xa uphinda kabini ngovavanyo lwe-hip, nawe. (Kwaye ngubani oza kuthi hayi kwimisebenzi emininzi?)

1. Lala ngomqolo uze nawo omabini amadolo esifubeni.
2. Emva koko, ukugcina umzimba ongasentla uthe tyaba emhlabeni — kunokukunceda ukolula iingalo zakho macala onke — ngokuthe chu ujikelezise omabini la madolo kwelinye icala, usondele emhlabeni kangangoko.
3. Injongo kukukwazi ukufikelela kumgama ofanayo ukusuka emhlabeni kumacala omabini, kungenjalo kunokubonisa ukungalingani.

Njengoko uhla ezantsi, ukuba uziva uxinezeleke ngakumbi ezinqeni, oko kukubona ukuba indawo iqinile. Kuya kufuneka ugxile ekukhululeni uxinzelelo kwindawo, utshilo uCruikshank. Kuyafana ukuba uziva ungaphezulu emqolo (khumbula nje ukugcina umqolo wakho uthe tyaba emhlabeni ngelixa ujikeleza amadolo ngapha nangapha).

Ngokumalunga nokuba ungahla kangakanani? "Ukuba awusondelanga emhlabeni, yinto ekufuneka uyisebenzele leyo ngokuqinisekileyo," utshilo uCroikshank. "Fumana imithwalo okanye iingubo zokuxhasa imilenze yakho ngelixa uhlala kuloo ndawo imizuzu embalwa ngosuku ngalunye, ngokukhawuleza ususa inkxaso njengoko uqhubela phambili kufuphi nomhlaba." (Into omawuyenze xa iHip Flexors yakho ibuhlungu AF)

Uvavanyo lokuguquguquka kwamagxa akho

“Le yindawo apho abantu baqina kakhulu, nokuba uyabaleka, ukhwele ibhayisekile, uPhila, okanye uphakamisa iintsimbi,” utshilo uCruikshank. "Ngumda obalulekileyo ukuba ngqongqo emagxeni nangona kunjalo, inokuba yinto ofuna ukugxila kuyo ngakumbi." Ukufumanisa ukuba ufuna ukolulwa rhoqo, zama olu vavanyo:

1. Qalisa ukuma ngeenyawo kunye kunye neengalo ecaleni kwakho.
2. Zisa izandla zakho ngasemva kwaye ujonge ukubamba umphambili ochaseneyo.
3. Kuya kufuneka ubuncinci ufikelele kumbindi wengalo, nangona uchukumisa iingqiniba zakho zilunge ngakumbi, utshilo uCroikshank. Cinga ngokwandisa isifuba sakho njengoko usenza ukolula, okanye utyhale isifuba sakho phambili ngelixa ugcina i-abs yakho iqinile kunye nokuma okude. "Ngale ndlela ulula isifuba, iingalo kunye namagxa, kunokuba ibe ziingalo zodwa, utshilo.

Ukuba awukwazi ukufikelela kwiingalo zakho okanye ukubamba izandla, i-Cruikshank icebisa ukuba usebenzise umtya weyoga okanye itawuli yesitya ukukunceda ude usondele kwinjongo yakho. Ziqhelise amaxesha ambalwa ngosuku, ubambe ukolula i-1 ukuya kwi-2 imizuzu ngexesha ngalinye. (Yongeza ezi zoluleko zisebenzayo kwindlela yakho nawe.)

Uvavanyo lokuguquguquka koMnqonqo wakho kunye neNtamo

"Intamo kunye nomqolo zithande ukuqina kakhulu kule mihla, ngakumbi ukuba uligorha ledesika. kwaye imbaleki-ukuma akusoloko kugcinwa ngaphambili, utshilo uCruikshank.

1. Ukusuka kwindawo ohleli kuyo oneminqamlezo, jikeleza kancinci uye kwelinye icala ujonge emva kwakho. Ungabona kude kangakanani?
2. Kuya kufuneka ukwazi ukujonga iidigri eziyi-180, utshilo uCroikshank, nangona ingaqhelekanga ukufumana umda wakho ungaphantsi kwelo xinzelelo lwentamo.

Ukukunceda ukukhulula oko, ziqhelanise nokwolula amaxesha ambalwa emini, nokuba ukulesi sihlalo sedesika (ungabamba amacala okanye umva wesihlalo ukuze ufumane uncedo). Khawukhumbule nje ukugcina isinqe sakho kunye nesinqe sijonge phambili, utshilo. "Umzimba wakho osezantsi akufuneki ushukume; konke oku malunga nokuphumla kwindawo ehleli phantsi ngentamo ejijekileyo ukukhulula apho uxinzelelo oluninzi lubanjwa khona xa sinoxinzelelo."

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