Impazamo enye eyingozi onokuthi uyenze ngexesha lesikwere kunye nokubulawa kwabantu

Umxholo

• Yintoni ingxaki?
• Indlela YokuGcina Ukuma Okufanelekileyo Ngexa Uphakamisa
• Uphengululo lwe

Ukuphakamisa iintsimbi kuxhaphakile. Kwaye akunyanzelekanga ukuba ube sisixhobo sombane ukuze usondele kwaye ubuqu ngoqeqesho lobunzima. Abasetyhini abathatha iiklasi zeenkampu zeebhutsi, besenza iCrossFit, kwaye besebenza kwindawo yokuzivocavoca rhoqo kunokwenzeka ngakumbi kunangaphambili ukuhlangabezana neeketile, iintsimbi, kunye nokunye. Nditsho nabantu abadumileyo abanjengoKate Upton kunye noBrie Larson baphakamisa iprofayile yokuzivocavoca umzimba. (BTW, nantsi into eyenzekayo ngokwenene xa abafazi bephakamisa iintsimbi ezinzima.)

Kodwa xa kuziwa ekuphakamiseni izinto ezinzima, ukhuseleko kunjalo super ibalulekile. Kwaye inye impazamo yabaqeqeshi ababona rhoqo ngokunyusa iintsana ezenza ukuba babe cringe. Icala liphezulu? Ukuyilungisa kulula kunokuba ucinga. Nantsi into ekufuneka uyazi.

Yintoni ingxaki?

Ngaba ukhe wambona umntu oqhekezayo okanye oswelekileyo kwaye wambona ehambisa ihips zakhe phambili ekupheleni kwentshukumo? Ngamanye amaxesha, kukude kakhulu kangangokuba bancike ngasemva. Ewe ayisiyongcamango ilungileyo leyo.

UNicole Ramos, D.P.T., ugqirha wezonyango kunye nomqeqeshi wobuqu oqinisekisiweyo uthi: Kodwa kutheni kubi kangaka nje? "Eyona nto yenzekayo yi-hyperextension ye-lumbar spine." Leyo yinxalenye yomqolo wakho owenza umva ongezantsi. Ukuphindaphindwa kokuthetha kuthetha ukuba uyayityhalela ngaphandle kuluhlu lwayo oluqhelekileyo lokunyakaza ngokunyanzela ukuba ijike ibe "c" imilo ejonge ngasemva. Unokucinga ngokwesiqhelo nge-hyperextension yomqolo osezantsi njengaxa uncamathelisa i-butt yakho (ku la IG "i-booty popping" imifanekiso yesipili somthambo). Kodwa inokwenzeka naxa ucinezela ezo zidlele ziqine kwaye ucinezele isinqe sakho ukuya phambili kangangokuba uphantse ukungqiyama phezulu kumthambo.

"Ngokwesiqhelo kuvela ekuzameni ukuqhubela esinqeni phambili ukugqibezela ukuphakamisa," ucacisa uRamos. Uninzi lwabantu lufundiswa ukuphakama ngokupheleleyo kwaye ucofe ubuqaqawuli babo ekupheleni kwesikwere okanye ukubhubha. Kodwa ngamanye amaxesha, oku kubangela ukuba abantu babuye umva. Ngamanye amazwi, abakwazi ukukhama iimpundu zabo ngaphandle ukulungelelanisa umva wabo. "Ukuxubusha umqolo we-lumbar kubangela amandla amakhulu okucheba kwi-lumbar spine kunye ne-sacroiliac joints (ezidibanisa umqolo wakho kwi-pelvis yakho)," wongeza uRamos. Ngamanye amagama, ibeka * uxinzelelo oluninzi kumqolo wakho osezantsi ukugoba ngendlela engafanelekanga ukuba yenzeke kwaye yindawo ekulungele ukwenzakala ukuqala kuyo. (Eyeleleneyo: Ngaba kuke kulungile ukuba neentlungu ezisezantsi emva kokusebenza?)

Iingcali ziyavuma ukuba akukho nto intle ukwenza oku kwi-deadlift, kodwa kuyingozi *ingakumbi* ukuyenza kwi-barbell squat. "Ukugqobhoza okugqithisileyo phezulu phezulu kweskwati kungenza (kodwa akusoloko kusenzeka) kubangela ukuba ibar ibhabhe kancinci isuke 'eshelufini' yomqolo wakho ongaphezulu," ucacisa uGreg Pignataro, C.S.C.S., eGrindset Fitness. "Xa amandla omxhuzulane ewutsalela umva ezantsi kwesiqingatha se-intshi, yongeza amandla oxinzelelekileyo kumqolo wakho, onokubangela ukwenzakala." Yhu. Nangona kunjalo akunjalo iqinisekisiwe ukuba uya kuzenzakalisa ukuba uphakamisa ngale ndlela, kutheni ubeka umngcipheko kuyo?!

Indlela YokuGcina Ukuma Okufanelekileyo Ngexa Uphakamisa

Ngoko, unokwazi njani ukuba uyenza le mpazamo kwasekuqaleni, kwaye yintoni onokuyenza ngayo? Nantsi into ekucetyiswa ukuba ube sempilweni.

Cela uncedo. Ukuba usebenza kwindawo yokuzivocavoca kunye nabaqeqeshi, cela omnye wabo ukuba ajonge ubuchwephesha-okanye bungcono okwangoku, cwangcisa iseshoni yoqeqesho lobuqu ukuqinisekisa ukuba ifom yakho yomelele ngokwenene. Kuhlala kumnandi ukuba nesibini amehlo xa usenza iilifti ezinzima, utshilo uRamos. Ukuba ukuqesha umqeqeshi akuyiyo inketho, usenokuzijonga. "Ukuba usebenza ngokuzimeleyo, ukwenza ividiyo ngokwakho yeyona ndlela ilungileyo yokuhlalutya ukusebenza kwakho kunye nokulungisa iipatheni zentshukumo ezisezantsi."

Funda ukuba uvala ntoni na kufanele yiva ingathi. Amaxesha amaninzi, imbuyekezo yentshukumo enje nge-hyperextension ye-lumbar spine ngumcimbi wolawulo lweemoto, utshilo uRamos. Ngamanye amagama, umzimba wakho awusetyenziselwa ukuhamba ngaloo ndlela okwangoku. Ukuvalwa kweglute okuqinileyo (kwaye kukhuselekile), uRamos ukuya kwimithambo kukutyhala ngenyonga ebhentshini. Sebenzisa ukuchasana okulula (okanye akukho ukuchasana konke) kwaye ugxininise ekufezekiseni i-pelvic yangasemva njengoko uhambisa i-pelvis kwisandiso se-hip (phezulu kwi-rep), uyancoma.Oko kuthetha ukuba iinqumlo zakho zifakwe ngaphantsi, phantse njengawe ' Phinda ubambe umsila wakho phakathi kwemilenze yakho. Uthi: "Ndiyakuthanda nokukhangela i-posterior pelvic tilts ngaphakathi kwiplanga," utshilo."Akunakwenzeka ukuba ulandele umqolo wakho we-lumbar kwi-lateral pelvic." Kwaye eso sisitshixo. Ukuba ukwitreyini yangaphambi kwethambo lomqolo, umva wakho osezantsi uya kuba tyaba, ungagobanga, ngenxa yoko ngekhe ube nakho ukukhulisa umva wakho ongezantsi. Emva kokuba unako ukugcina i-pelvic yangasemva ngokuqhubekayo kule mizobo, buyela kwi-squat yakho okanye i-deadlift kwaye ubone ukuba unako ukudibanisa esi sicwangciso esitsha ngokucinga malunga ne-posterior pelvic tilt ukuze ufezekise ukuvalelwa kwe-glute kunye nomqolo ongathathi hlangothi. (Idibeneyo: Ubuqaqawuli bakho abuthathaka, Abahlali nje badubula)

Ziqhelanise nokucofa impundu yakho. Ewe, ngokwenene. Ukuba isicwangciso sokujikeleza kwangaphambi kwe-pelvic asisebenzi kuwe, zama oku. "Kunokuba 'uqhube' umlenze wakho phambili kwaye 'ufake' i-tailbone, kufuneka uziqhelanise nokubandakanya i-glutes yakho nge-contraction ye-isometric," kusho uTimothy Lyman, umqeqeshi oqinisekisiweyo kunye nomlawuli weenkqubo zoqeqesho kwiFleet Feet Pittsburgh. "Cinga 'ngokucinezela' okanye 'ukudibanisa' izihlathi zakho ze-butt ndawonye, ​​​​ngaphandle kokuvumela umlenze wakho ukuba uqhubele phambili. Ngokudibanisa i-isometrically i-glutes phezulu kwe-squat okanye i-deadlift, uya kujolisa ngokusebenzayo i-glutes yakho kwaye ubandakanye ingundoqo yakho ngelixa ugcina. amanqanaba esinqe kunye nomqolo wakho kwindawo ekhuselekileyo, engathathi hlangothi. "

Funda indlela yokuqinisa intliziyo yakho. Ukuba ugcina isiseko sakho sizinzile kwaye somelele ngexesha lokuphakamisa, awuyi kuba nakho ukuhambisa inyonga yakho phambili. Nantsi indlela yokwenza:

• Ekuqaleni kwe-rep nganye, uthatha umoya onzulu, we-diaphragmatic, ugcwalise isisu sakho.
• Ke, ngelixa ubambe umphefumlo wakho, tsala inkaba yakho uye kumqolo wakho, ubambe imisipha yesisu.
• Musa ukukhupha umoya de ugqibe irep.
• Ngaphambi kokuba uqale i-rep yakho elandelayo, thatha enye i-diaphragmatic breath.

"Le yeyona ndlela ilungileyo yokuthintela ukwenzakala xa uphakamisa ubunzima obunzima kuba kukugcina ungawi phambili kwaye ubeke uxinzelelo olungafanelekanga kumqolo wakho osezantsi," utshilo uPignataro. (Nazi ezinye iingcebiso malunga nendlela yokulungisa isiseko sakho ngexesha lokuzilolonga kwakho.)

Gcina kukhanya. Ude ulungelelanise ukukhutshwa kwakho, kukho umthetho omnye onokuphila ngawo: "Ngazo zonke iindlela, ukunciphisa ubunzima obusebenzisayo kwaye usebenze kwifom kuqala!" utshilo uGabrielle Fundaro, Ph.D., isondlo kunye nomthambo wokucebisa ixesha lokuvuselelwa kwexesha.

Uphengululo lwe