Yintoni ebaluleke ngakumbi: ukuguquguquka okanye ukushukuma?

Umxholo

• Yintoni umahluko phakathi kokuguquguquka kunye nokuhamba?
• Ngaba ukuguquguquka okanye ukuhamba kubaluleke ngakumbi?
• Nantsi indlela onokuthi uphucule ngayo ukuhamba kwakho.
• Uphengululo lwe

Ukuhamba akusinto intsha ncam, kodwa ekugqibeleni kukufumana ingqalelo ekufaneleyo, enkosi kwiinkqubo zokuhamba kwi-Intanethi (ezinje ngeRomWod, iMovement Vault, kunye neMobilityWOD) kunye neeklasi zokuhamba kwiindawo ezinokuthenjwa ezinje ngeS10 kwisiXeko saseNew York. Kodwa kuthetha ukuthini ukuhamba ~ ngokwenene ~, kwaye ngaba yinto efanayo nokuguquguquka?

Yintoni umahluko phakathi kokuguquguquka kunye nokuhamba?

Izinto zokuqala kuqala: Ukuhamba akuhambelani nokuba bhetyebhetye. "Abantu bebesebenzisa ubhetyebhetye nokushukumiseka ngokungaguquguqukiyo ngonaphakade, kodwa kutsha nje kuye kwakho isundululo lokwahlula la magama mabini," utshilo ugqirha wezonyango uGrayson Wickham, uC.S.C.S., umsunguli weMovement Vault, inkampani yokuhamba kunye neyokuhamba. Kungenxa yokuba ngelixa "ukushukuma" kunye "nokuguquguquka" kunokuvelisa ingcamango efanayo, zahlukile (nangona ziqhagamshelwe) iingcamango ezineempembelelo ezahlukeneyo kukufaneleka kwakho, utsho.

Ukuba bhetyebhetye kubhekiselele kubuchule bakho bezicubu ezixhumeneyo ukuba bande okwexeshana, utshilo uWickham. Ngokomzekelo, ukuba izicubu zakho ezidibeneyo zifana nomgibe womnwe waseTshayina, isixa sezinto eziphathekayo asitshintshi, awukwazi ukusikhulisa, kodwa unokusivumela, utsho umqeqeshi wokuhamba uGabrielle Morbitzer. Ngapha koko, akunakwenzeka ngokwasemzimbeni ukwandisa imisipha, kuba iziphelo ziqhotyoshelwe emathanjeni ngokudibeneyo, utshilo uWickham. (Funda ngakumbi malunga nembono engaqondakaliyo yokuzoba izihlunu ezinde, ezixineneyo.)

Ke yintoni ukuhamba, ngokuchanekileyo? Ukuhamba kukukwazi kwakho ukuhambisa umsipha okanye iqela lezihlunu kuluhlu lokuhamba kwisokethi edibeneyo nolawulo, utshilo uWickham. Kwaye ukuhambisa umsipha ngolawulo, kufuneka womelele.Ukuhamba sisiboniso sendlela esisebenza kakuhle nangempumelelo ngayo, utshilo uMorbitzer. "Ukuguquguquka yinto enye yokuhamba, kodwa amandla, ukulungelelanisa, kunye nokwazisa ngomzimba nazo zizinto zokuhamba."

Eyona ndlela ilula yokuqonda umahluko kukucinga ngokuguquguquka njengokuhamba kunye nokuhamba njengokusebenza. Ukolula i-hip flexor elula, umzekelo, kunokunceda ukwandisa ukuguquguquka. Ukukhaba kweempundu okanye amadolo aphakamileyo kuya kwandisa ukuhamba kwezi zihlunu nakumalungu. (PS Nantsi into enokuyenza xa i-hip flexors yakho ibuhlungu kwi-AF.)

Ngaba ukuguquguquka okanye ukuhamba kubaluleke ngakumbi?

Ukuba bhetyebhetye kunokunceda ekuhambeni, kodwa ubhetyebhetye obugqithisileyo abuyi kukhulisa ukusebenza kwakho ngokuchanekileyo, utshilo uMorbitzer. U-Amy Opielowski, umqeqeshi ophambili kwi-CorePower Yoga, uthi lolunxibelelwano phakathi kwezi zimbini, kunye nenyaniso yokuba ukuhamba kubalulekile ekuthinteleni ukwenzakala kunye nokusebenza komzimba, okwenza ukuba kube ngcono kugxile ekuhambeni konke ngokuchaseneyo nje bhetyebhetye. Kwaye ewe, oko kuya nakwi-yogis abafuna ukukwazi ukugoba kwi-pretzels, uyongeza.

Ngaphezu koko, kukho ukungabikho kophando lwezenzululwazi ukuxhasa ingcamango yokuba ukuguquguquka okulula kunciphisa umngcipheko wokulimala, utsho uWickham. Uphengululo lwezifundo ezintlanu ezipapashwe kwi- Iklinikhi yoNyango lwezeMpilo kwezonyango ifumanise ukuba ukolula okumileyo ngale ndlela kwakungekho lungelelwaniso kunciphiso lwengozi. Uphononongo lwesibini lupapashwe kwi Ijenali yezoNyango yaseBritane ifumanise ukuba ukolula kwakhona akunciphisi ukukhathazeka kwezihlunu kwiintsuku ezilandelayo zomthambo.

Iingcali ziqala ukuqaphela ukuba ngokwenene ukuhamba, kungekhona ukuguquguquka, okunciphisa ukulimala, ukwandisa impilo edibeneyo, kunye nokunciphisa intlungu edibeneyo, uthi u-Wickham. Kungenxa yokuba ukushukuma kujongana nazo zonke izinto ezinciphisa intshukumo kunye nokusebenza. Nokuba ungena kwinja esezantsi okanye wenza i-squat engaphezulu, kuya kufuneka ukwazi ukulawula amalungu akho kunye noluhlu lwezindululo zokuqhuba intshukumo-kukuhamba, utshilo.

Umzimba wakho uyakuhlawula ngokwendalo ukungahambi kakuhle, okubonakalisa ngokungaginyisi mathe ukungapheleli ekusebenzeni kodwa kunokukhokelela ekonzakaleni, utshilo uMorbitzer. "Njengomqeqeshi, injongo eqhelekileyo endiyiva kubadlali abavakalelwa kukuba banqunyelwe yintshukumo yabo kukuba bafuna ukuba bhetyebhetye ngakumbi, kodwa iipesenti ezingama-98 zexesha, eyona nto bayithethayo kukuba bafuna ukuphucula ukuhamba kwabo." Umzekelo, ukuba awukwazi ukuchukumisa iinzwane zakho, ungacinga ukuba imisipha eqinileyo inetyala, kodwa kusenokwenzeka ukuba usilela ekushukumeni kwe-hip.

Nantsi indlela onokuthi uphucule ngayo ukuhamba kwakho.

Iindaba ezimnandi: Mhlawumbi sele usebenzisa ezinye izixhobo ezibalaseleyo zokushukuma ukuze uphinde ubuyele emsebenzini onzima. Izinto ezifana ne-foam rollers okanye iibhola ze-lacrosse zombini zizikhululo zokuzikhupha kwi-self-myofascial ukongeza kwibhokisi yakho yezixhobo zokuhamba. (Zange khe ndisebenzise iroli amagwebu ngaphambili? Nantsi indlela yokuqhobosha amagwebu.) Kuyavunywa, kunokuba yinto ebuhlungu ekuqaleni, kodwa uphando olupapashwe kwiJAmandla ethu kunye neMeko yokuGcina iResindlebe ukufumanisa ukuba ukukhupha i-lactic acid kunokwenza imisipha exineneyo ngokwaphula izicwili kunye nokuphucula ukujikeleza. (Ngaba ubusazi ukuba ukuqengqeleka kwamagwebu rhoqo kunokwenza ngcono ukuba bhetyebhetye kwemisipha kunye nokulinganisela, ukunciphisa ukukhathala, kunye nokunciphisa amathuba okuba buhlungu kwasekuqaleni?

Ukudibanisa umoya wakho nentshukumo yakho kucingelwa ukuba kunempembelelo enkulu kwindlela ohamba ngayo ngokufanelekileyo. Ziqhelanise ngokukhetha ukuhamba kweyoga ebandakanya umsebenzi wokuphefumla, utshilo u-Opielowski. Ukuphefumla, ukuphefumla okulawulwayo kunokunyusa impendulo yeparasympathetic, ukunceda ukukhulula umzimba wakho kunye nokunciphisa uxinzelelo olupheleleyo, utshilo. (Ukuba awunalo ixesha leklasi yeyoga, zama le mithambo yokuphefumla endaweni yoko.)

Unokuzama iiklasi ezithile zokuhamba, ezinje ngezo zinikezelwa ngeWickham's Movement Vault, ezikhulayo kwilizwe liphela, kunye nokusasaza kwi-Intanethi. Nokuba kungokuzolula okunamandla, ukufudumeza, okanye ukuphola, eyona nto ibaluleke kakhulu ekuphuculeni ukuhamba yenza kancinci yonke imihla, utshilo uWickham.

Unomdla ekuphuculeni ukuba bhetyebhetye kwakho ngokunjalo? Zama le ndlela yolula ekhaya isuka kuVanessa Chu, umseki-mbumba weStrch d.

Uphengululo lwe