Inkqubo yesi-5 yokuHamba yokuHamba wonke umntu ongaphezulu kwama-40 kufanele ukuba uyayenza

Umxholo

• Ukulimala okuhamba nokuhamba kakubi
  
• Zama ukuhamba kwe-5 yokuhamba
• 1. Inkomo yekati ehlukeneyo
• 2. Ehlabathini lonke
• 3. Ukubuyela umva kwingelosi yekhephu
• 4: Ukuhamba kweHip
• 5. Uluhlu lokugqibela lwe-Hamstring isometric
• Iindaba ezimnandi: Akukho sidingo sokwenza utshintsho olukhulu kwinkqubo yakho
• Izibonelelo zokusebenza ekuhambeni
  

Ngaba ukhathazekile ngekamva apho ukwenzakala okanye amalungu achaphayo kunye nezihlunu ziqhelekile? Zama ukuhamba ngokuhamba.

Iwayini, itshizi, kunye neMeryl Streep zinokulunga ngokuhamba kweminyaka, kodwa ukuhamba kwethu yinto efuna ingqalelo engakumbi ukuyigcina isebenza.

"Njengokuba sikhula, siphulukana namandla okufikelela kuzo zonke izindululo ngaphandle kwentlungu okanye imbuyekezo," utshilo ugqirha wezempilo uGrayson Wickham, PT, DPT, CSCS, kunye nomseki weMovement Vault, inkampani yokuhamba kunye neyokuhamba. Ngokuka-Wickham, imbuyekezo iyenzeka xa kukho ukusikelwa umda kumalungu aphambili, njengezinqa zakho.

Ukuhlawulela, "idolo lakho kunye namaqatha amaqatha aya kuhamba ngaphezulu kunokuba kufanelekile, ukuvumela umzimba wakho ukuba uhambe ngendlela ocela ngayo," utshilo uWickham.

Kwangokunjalo, ukuba ukungahambi kakuhle egxalabeni lakho, umva wakho uya kugqitha. Uthi: "Singabulela indibaniselwano yemisebenzi yedesika esithoba ukuya kwemihlanu, ukulala esofeni, kunye nokuma kwethu xa sisebenzisa itekhnoloji kuloo nto," utshilo.

Ukulimala okuhamba nokuhamba kakubi

• ukunyanzeliswa kwamagxa (ukwenzakala kwemisipha okanye ukudumba phakathi kwamathambo kwindawo egxalabeni)
• watsala izihlunu
• kunciphise ukusebenza kwemisipha, oko kunokukhokelela ekuphulukaneni namandla kunye neenyembezi zemisipha
• umqolo, idolo, kunye nentlungu

UWickham uthi: "Intlungu ebuyela emva yinto engama-80 ekhulwini abantu abaya kuhlangabezana nayo ngexesha elithile ebomini babo." Phantse iipesenti ezingama-70 zifumana intlungu yentamo ubuncinane kanye. Iipesenti ezingama-50 ukuya kuma-80 zalabo abaneentlungu zentamo baya kuziva kwakhona kwisithuba seminyaka emihlanu

Nalu olunye ubalo olothusayo: ukulimala kwamagxa kubandakanya iipesenti ezingama-36 zokulimala okunxulumene nokuzivocavoca, apho ukunqongophala kokuhamba kwamagxa ngokudibeneyo kunokuba negalelo.

Ngethamsanqa, akukaze kube semva kwexesha kakhulu ukuphuhlisa indlela yokuhamba ukuze ufumane umva opheleleyo wokuhamba.

Ukwenza njalo ngoku, ngakumbi kwi-40s yakho, ayizukunceda kuphela ukuthintela ukwenzakala kunye nentlungu kwikamva, inokukunceda uhlale ukhuthele kwii-60s, 70s, nangaphezulu kwakho. UWickham uthi: "Yinto esivumela ukuba senze imisebenzi yethu yemihla ngemihla njengokuhlamba iimpahla, ukudlala nenja, kunye nokuzilolonga ngaphandle kwentlungu okanye ukuthintelwa." Ukuhamba kubalulekile kumgangatho wobomi njengoko sikhula.

Zama ukuhamba kwe-5 yokuhamba

Nokuba ukwiminyaka engama-40 okanye engaphantsi, ukubandakanya ukuhamba okuthile kuhamba kwindlela yakho yemihla ngemihla kunokukunceda kumashumi eminyaka ezayo. UWickham wabeka indlela yesihlanu yokuhambahamba ukuphucula intshukumo kunye nokusebenza kumalungu akho aphambili.

Zama ukwenza oku rhoqo kangangoko unakho, okanye kahlanu okanye nangaphezulu ngeveki. Ayizukukunceda kuphela ukuba uphile obona bomi bakho bumnandi ngexesha lokuguga, kodwa uya kuthi ngokuthe chu ubone ukuphucuka kwimisebenzi yolonwabo yemihla ngemihla kunye nokuzilolonga.

1. Inkomo yekati ehlukeneyo

Ityala: Ii-GIF nguJames Farrell

Imikhombandlela:

• Qala kuzo zone iincopho zeenyawo zakho ezicinezelwe emhlabeni.
• Ukuqala isigaba sekati, tuck your tailbone under to push your spine to the plailing, making the shape of Halloween cat. Njengoko usenza oku, yandisa intamo yakho ukuze iindlebe zakho zehle ngeebiceps zakho.
• Emva koko, chu uhambe uye kwindawo yenkomo ukuze isisu sakho siwele phantsi, zoba amagxa akho ezindlebeni zakho, kwaye ujonge phezulu eluphahleni.

Umjikelo ngenkomo yekati ubuncinci amaxesha amahlanu.

2. Ehlabathini lonke

Ityala: Ii-GIF nguJames Farrell

Imikhombandlela:

1. Qala kwindawo emileyo, uguqe ngamadolo kancinci.
2. Gweba iingalo zakho phezulu esibhakabhakeni phezulu kangangoko unako.
3. Emva koko, jika kwicala lasekhohlo, ucinezela zonke izihlunu kwicala lasekhohlo lomzimba.
4. Emva koko, ngokuthe ngcembe qalisa ukwenza indlela yakho kwicala lasekunene lomzimba wakho de ube usecaleni lokugoba kwicala lasekunene. Yimpendulo enye. Injongo yale ntshukumo kukuphonononga iindlela ezintsha zokuhamba kunye nokwenza ukuba izihlunu zisebenze kumqolo wakho.

Yenza ii-reps ezintlanu ngokuthe chu kwicala ngalinye.

3. Ukubuyela umva kwingelosi yekhephu

Ityala: Ii-GIF nguJames Farrell

Imikhombandlela:

1. Qala kwindawo yokuma kunye neenyawo zakho ububanzi bamagxa.
2. Hinga ezinqeni zakho, utyhale isinqe sakho umva, ugcine ukugoba kancinci emadolweni, de isifuba sakho sifane nomhlaba. Emva koko, ngeengalo zakho ecaleni lakho kunye neentende zakho zijonge phezulu, yandisa amagxa akho kangangoko kunokwenzeka.
3. Emva koko susa iingalo zakho ngokungathi wenza ingelosi yekhephu.
4. Ukwenza oko, kuqala, zisa izandla zakho ngasemva kwakho kangangoko kunokwenzeka. Emva koko tyhala iintende zakho eluphahleni phezulu kangangoko unako kwakhona.
5. Okokugqibela, tyibilika iintende zakho phantsi emhlabathini, cudisa amagxa akho, kwaye ubuyele kwindawo yokuqala. Le mpendulo.

Cwangcisa ukuphindaphinda ezintlanu.

4: Ukuhamba kweHip

Ityala: Ii-GIF nguJames Farrell

Imikhombandlela:

1. Qala kuwo omane.
2. Beka umlenze omnye ngqo ecaleni. Shayela isithende sakho emhlabathini kwaye ucinge ngokutshintsha imisipha yakho yangaphakathi yethanga (adductor).
3. Gcina le misipha iguquguqukayo njengoko uguqula umlenze wakho ngasemva kangangoko ngaphandle kokugoba okanye ukugoba umqolo wakho.
4. Emva koko, bamba apha imizuzwana emihlanu ngaphambi kokuba ubuyele kwindawo yokuqala. Yimpendulo enye.

Phinda i-10 reps kwicala ngalinye.

5. Uluhlu lokugqibela lwe-Hamstring isometric

Ityala: Ii-GIF nguJames Farrell

Imikhombandlela:

1. Qala kwindawo yokuguqa ngesiqingatha ubambe kwinto okanye eludongeni ngedolo lakho elingaphambili landisiwe. Tyhala isinqe sakho umva ude wolule umsipha womlenze wakho wangaphambili kangangoko kunokwenzeka.
2. Ukusuka apho, yiya phambili uye kwindawo apho uziva ukuba wolule inwebu yakho yomsipha. Kweli nqanaba lokolula, yenza ikhontrakthi yemisipha yakho yomsipha ukuba ibe nzima kangangoko unako imizuzwana eli-10 ngokuqhuba isithende sakho emhlabeni. Awushukumi; uyabhetyebhetye nje.
3. Emva koko, ngomlenze wakho uthe tye, zama ukuphakamisa isithende sakho sangaphambili emhlabeni ngokutshintsha i-quad yakho njengoko kunzima kangangoko unako imizuzwana eli-10.
4. Shintsha amacala kwaye uphinde umlenze ngamnye kathathu.

Iindaba ezimnandi: Akukho sidingo sokwenza utshintsho olukhulu kwinkqubo yakho

Izibonelelo zokusebenza ekuhambeni

• ukunciphisa umngcipheko wokulimala (prehab)
• ukwanda komgangatho wobomi
• ukwanda kokusebenza kwemisipha
• Uluhlu oluphuculweyo lokuhamba
• iintlungu ezincitshisiweyo ngexesha lemisebenzi yemihla ngemihla

“Ukungaguquguquki kubalulekile xa kuziwa ekuphuculeni indlela ohamba ngayo. Imizuzu embalwa ngosuku konke kuthatha ukubona ukuphucuka okukhulu ngokuhamba kwexesha, ”uWickham usikhumbuza. "Sibuthathaka kwezi zigaba zokugqibela, kodwa ukwenza izihlunu ngale ndlela kuncede ukwandisa ubhetyebhetye, kuqala inkqubo yemithambo-luvo, kunye nokomeleza ukudibana."

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambiliI-Instagram.