Ukuhamba kokuhamba kuhamba ngale ndlela: Funda indlela yokuhamba ngokuchanekileyo

Umxholo

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[Ukuhamba ngesimo] Emva kweklasi yeyoga yemizuzu engama-60, uphuma ngaphandle kwe-savasana, yitsho iNamaste yakho, kwaye uphume estudiyo. Unokucinga ukuba ukulungele ngokufanelekileyo ukujongana nosuku, kodwa xa ufika esitratweni, nangona kunjalo, uqala ukuhlenga konke ukomeleza kunye nokwandisa okwenzileyo kwiyure ephelileyo. Isizathu? "Uninzi lwabantu aluhambi ngolungelelwaniso olufanelekileyo," utshilo uKaren Erickson, ugqirha osebenza kwisiXeko saseNew York. "Kuzo zonke izihlalo esizenzayo emini, ihips flexors zethu ziqinile ngoko ke sihamba ngeehips zethu ziguqukile, umqolo wethu ugobile, kunye nebham yethu emva kwethu.

Kwangelo xesha, sihlala sijonge ezantsi kwiselfowuni, ebangela ukuba umzimba uzingele phambili. Lo ngumyalelo wokuguga. Utyando lweNeuro kunye noMnqonqo.

Ke unokuhamba njani ukuze uqiniseke ukuba umzimba wakho awenzi umsebenzi omninzi kunoko uwufunayo okanye umbi, ulungisa wonke umsebenzi owenzayo. nje wenze?

1.Ukuhamba nge-posture efanelekileyo kuqala nge-sternum yakho."Xa uphakamisa i-sternum yakho phezulu, ibeka amagxa kunye nentamo yakho kulungelelwaniso oluchanekileyo ukuze ungaze ucinge ngazo. Ngaphandle kokuba uhamba phezu komkhenkce kwaye ujonge phantsi, jonga iinyawo ezingama-20 phambi kwakho kwaye jonga apho uya khona, utshilo uErickson.

2. UTyena ibhegi ukuba uphathe izinto. Iingxowa ezinzima kakhulu, ezimfutshane kakhulu, okanye ezinde kakhulu ziphazamisa ukukwazi kwakho ukujiwuzisa iingalo zakho ngokwemvelo,” utshilo u-Erickson. Ngokuqhelekileyo, iingalo zakho kunye nemilenze zihamba ngokuchaseneyo ukuze ingalo yakho yasekunene iqhubele phambili xa umlenze wakho wasekhohlo uphuma. Xa ibhegi isendleleni, nangona kunjalo, iingalo zakho azihambi ngokukhululekileyo kwaye oku kunokuchaphazela ulungelelwaniso lwakho ukusuka entloko ukuya ezinzwaneni. "Iphosa ibhalansi yakho, ikugcine ekusebenziseni izihlunu zakho kunye namalungu ngokufanelekileyo, kwaye kunokubangela ukuqina, uxinzelelo kunye nokwenzakala kuba awukwazi ukuhambisa iingalo okanye imilenze kuluhlu olupheleleyo lokuhamba," u-Erickson wongeza. Nokuba uphungule umthwalo wakho okanye uthathele ingqalelo ukunxiba isitayile sakho sengxowa yomthunywa, esasaza ubunzima ngokulinganayo kwaye ivumela iingalo zakho ukuba zihambe zingaphazanyiswa. "Zininzi iibhegi ezintsha ezinemitya emide kunye nemifutshane ke ukuba uza kuhamba umgama omfutshane ukusuka emotweni yakho ukuya e-ofisini ungayibamba ngezibambo ezimfutshane, kodwa ukuba uza kuhamba uhambo olude, emva koko usebenzise ukhetho lomzimba, "utshilo uErickson.

3.Xa kuziwa kwizihlangu zakho, ezemidlalo izihlangu ezingalunganga zinokuchaphazela ukuhamba kwakho. "Ngokufanelekileyo, ufuna ukubetha ngesithende sakho kwaye uqhube unyawo lwakho njengoko uhamba," utsho. Ngelixa izithende zingumbulali ocacileyo kuba kunzima ukuhamba kuzo, i-flip-flops, iimeyile, iiflethi ze-ballet, kunye neeblogi zinokuba mbi, utshilo u-Erickson. "Bakunyanzela ukuba ubambe ngeenzwane zakho ukuze uzigcine ezinyaweni zakho kwaye ngenxa yoko uphazamise ukuhamba kwakho kwesithende. Kwakhona bakwenza ukuhamba kwakho kube mfutshane ukuze ungafumani uluhlu olupheleleyo lwentshukumo ezinqeni zakho; amaqatha, neenyawo xa uhamba." Ngokuhamba kwexesha, ukuhamba kwezi zikhaba kunokufaka isandla kwiimeko ezibuhlungu zeenyawo ezifana ne-plantar fasciitis, i-Achilles tendonitis, kunye ne-bunions, ngokuqinisekileyo iya kukugcina ungekho ezinyaweni zakho. I-sneakers ifanelekile, kodwa ayisoloko inesitayile. Eyona nto ukubheja kwakho kukunika izihlangu uvavanyo lokungcangcazela ngaphambi kokuba uzithenge, u-Erickson uyachaza. Gcoba unyawo lwakho ngeenxa zonke kwaye ukuba isihlangu sihlala elunyaweni lwakho ngaphandle kokubamba ngeenzwane zakho ke mhlawumbi ulungile ukuhamba.

4. Ayehlisa umlenze osemva kwakho ukuze uhlale ixesha elide kwi-nanosecond ngaphambi kokuba uye phambili. “Iindlela eziguquguqukayo zehip zithetha ukuba sihlala sikwenza mfutshane ukuhamba kwethu ngakumbi kunokuba sikufuna, ngoko ke ukolula umkhondo wakho kukunika ukolula okuhle kumphambili wesinqe sakho kunye neequadriceps zakho,” utshilo u-Erickson. "Ukuhamba ngokufanelekileyo kunokufana neyoga kwisenzo." Kwaye xa uyenza intsha ngaphandle kwesitudiyo, uya kugcina vibes elungileyo ibaleka imini yonke.

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