Izindlela Zokuzivocavoca Ezi-7 Zibangela Ngasese Ukuguqa Kamadolo

-Delile

• Funda ukucula ngendlela efanele
• Shintsha Uhlelo Lwakho Lokufaneleka Lweqembu
• Lula ku-Hill Training
• Lungiselela ifomu lakho le-Yoga
• Lungisa I-Barre Moves
• Qinisa Ngaphambi Kwezitebhisi
• Hlela Ngaphambi Kwe-Kickboxing
• Buyekeza kwe-

Idolo elixegayo lingaphazamisa inkathi yakho yokuqeqeshwa futhi likukhiphe emakilasini akho athandwayo okufaneleka (akumnandi!). Futhi ngenkathi iningi lethu livame ukuqaphela ukuvikela amadolo ethu, yizinto ezincane ezisifaka ku iningi Ingozi. Phela, nakuba abantu becabanga ukuthi ukugijima kuyimbangela engu-No. eNew York City.

Inkinga eyingozi kakhulu? Ukulimala okuvela emakilasini wesitayela se-boot camp, iCrossFit, kanye ne-yoga, lapho abantu basebenza khona ngefomu elibi, kusho uStrickland. "Abesifazane bathambekele ekubeni nezinhlungu zangaphakathi emadolweni, ukugcwala ngokweqile kwe-patellar, noma i-patellar femoral syndrome - konke kuyafana: ukucasulwa i-kneecap." Juluka ngokuphepha ngokugwema lezi zingibe eziyisikhombisa ezijwayelekile zokuqeqeshwa.

Funda ukucula ngendlela efanele

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Ama-squats angagcizelela amadolo akho, impela, kodwa amaphaphu nawo angawacindezela! Okwenziwe ngokungalungile (noma kaningi kakhulu), amaphaphu anesimo esingesihle angaholela ekucasukeni kwe-kneecap, kusho uStrickland. Lokho kungenxa yokuthi ukusetshenziswa ngokweqile nokuqondanisa okungalungile kwengeza ukucindezeleka kokujoyina. Kwezinye izimo, i-arthritis encane ingadala nobuhlungu, kusho uStrickland.

Gwema Ukulimala: Ukuqinisa ama-quads akho, imisipha, kanye nezinqulu (ngokuhamba njengama-squats namaphaphu ngefomu elifanele!) Usizo gwema ukulimala. Imisipha yakho yemilenze isiza ukuzinzisa idolo lakho, ngakho-ke uma liqina, umthwalo ongaphezulu ongawuthola, ukhanyise umthwalo emajoyintini akho.

Ifomu elifanele le-lunge: Gcina idolo lakho langaphambili lihambisana, kodwa lingadluli, iqakala lakho. Idolo lakho emuva kufanele lifinyelele ngqo phansi, ngokuhambisana namahlombe akho kanye nezinqulu. Ukuma kwakho kufanele kuqonde ngokubheka phambili, amahlombe phansi, kanye ne-abs flexed. Nciphisa amaphaphu izikhathi ezintathu ngesonto nemizuzu eyi-10 kuya kwengu-15 ngeseshini, kuya ngezinga lakho lokuqina, kusho uStrickland. "Wenze okuningi kakhulu uma amadolo akho ebuhlungu ngesikhathi noma ngemva kokuzivocavoca," uyanezela.

Shintsha Uhlelo Lwakho Lokufaneleka Lweqembu

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Amakilasi amaningi kakhulu-kusuka ku-TRX kanye nekamu lokuqalisa ukuya eCrossFit-beka amadolo akho engcupheni. Futhi, amalunga akho athwala umthwalo wokusetshenziswa ngokweqile nefomu elibi. Ukweqa-njengakuwo wonke ama-burpees! -Kucindezela kakhulu: I-patella yakho icindezela i-femur yakho ngamandla afika kayi-12 isisindo somzimba wakho, ngokungafani nezikhathi eziyi-1.8 zesisindo sakho ngenkathi uhamba endaweni elinganayo.

Gwema Ukulimala: "Isu liphakamisa yonke into," kusho umqeqeshi kanye neLungu LoMkhandlu Wezempilo WaseWestin uHolly Perkins, oncoma isheke lomzimba elinamaphuzu amahlanu ukuze uthole ukuqeqeshwa kwamandla aphephile: izinyawo ezigxiliwe ezinamakhothamo aphakanyisiwe, amadolo acindezelwe ngaphandle, izinqe ziyampintsha, umgogodla uboshwe, namahlombe agxilile. emuva naphansi. Yehlisa umthwalo ukuze ukwazi ukugcina amasu aphelele kukho konke ngaphandle kokuphindaphinda okubili kokugcina kwanoma iyiphi isethi, kusho uPerkins. (Ifomu lakho lingahle libe ngamaphesenti angu-70 noma angu-80 okulungile kuphela kuma-reps amabili okugcina, uthi.) Futhi hlanganisa izikhathi zakho ukuze ugweme ukusebenza amaqembu emisipha afanayo (nokucindezela amalunga afanayo) nsuku zonke. Iya emakilasini anomthelela omkhulu noma wokuqeqesha isisindo njalo ngemva kosuku, ikakhulukazi ezinyangeni ezimbalwa zokuqala zendlela entsha, uyanezela. “Ungalenzi ikilasi elifanayo izinsuku ezintathu zilandelana,” kweluleka uStrickland. "Lapho uxuba kakhulu, ngeke usakwazi ukulimaza okuthile."

Lula ku-Hill Training

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Amagquma amaningi kakhulu-ngenkathi egijima ngaphandle noma egibela umshini okwe-elliptical-angashisa i-patella yakho. "Amagquma adinga umsebenzi owengeziwe engxenyeni yama-quads, okusho ukuthi umthwalo ophakeme edolweni nangaphambili kwedolo," kusho uStrickland. "Akusho ukuthi awukwazi ukwenza amagquma. Kodwa kumele ube sesimeni esanele."

Gwema Ukulimala: Abagijimi kufanele balungiselele umsebenzi wamagquma ngokuqiniswa kokuqiniswa kokuthunjwa kwe-quad ne-hip, kusho uStrickland. Amagobolondo e-clam, umlenze oseceleni uyaphakamisa, nokuhamba kwe-squat kuqondise i-gluteus medius-umsipha obhekene nokushwiba umlenze wakho uwubeke eceleni. Ukuvivinya ngakunye kungenziwa ngebhande lokumelana noma ngaphandle kwalo. Izandiso zemilenze nama-squats ziqondise ama-quad. Lula kuqeqesho lwamagquma kuphela ngemuva unesisekelo sokuqina esiqinile esihlanganisa ukuqeqeshwa kwamandla. Futhi, futhi, ungenzi okuningi kakhulu, kaningi kakhulu. Yiya emagqumeni zonke izinsuku eziqongweni, kusho uStrickland.

Lungiselela ifomu lakho le-Yoga

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"Iziguli eziningi zithi, 'Kuba buhlungu uma ngenza i-warrior pose,' okuyiyona nto eyindilinga," kuchaza uStrickland. "Yingoba abazi ukuthi bangayithuthukisa kanjani ifomu yabo. Abanawo amandla e-hip anele, bavumela idolo labo lingene, futhi bagcine bebeka ingcindezi enkulu emadolweni abo."

Gwema Ukulimala: Qala ngekilasi elincane noma uzibeke eduze nomfundisi ukuze ufunde indlela efanele yokunyakaza ngakunye. Njengoba ifomu ngokusobala lihlukile kukho konke ukuma, qala ngalawa ma-Essential Yoga Cues ukuze uthole okuningi ngesikhathi sakho semat.

Lungisa I-Barre Moves

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"Ngenza izifundo ze-barre, futhi uma ngiqalaza igumbi lonke, kuyangimangaza ukuthi bangaki abantu abangahlali ngokujule ngokwanele kuma-pliés noma ezikwembeni ngoba kulimala amadolo," kusho uStrickland. "Uma kukuzwisa ubuhlungu, hlala phansi kuphela lapho uzizwa ukhululekile khona ngedolo lakho. Kunomehluko phakathi kokukhathala kwemisipha yakho nokulimaza amadolo akho."

Gwema Ukulimala: Shintsha ukuhamba njengama-pliés ukuze ungabuzwa ubuhlungu bamadolo. Esikhundleni sokudonsa kanzima i-pelvis yakho, hlose ukungathathi hlangothi, futhi ukhiphe izinyawo zakho ngendlela ekhululekile. Uma kufika isikhathi salo madolo ajulile, yehla kuphela uma ungenazinhlungu. Ngaphandle kwalokho, goba emugqeni wakho wenduduzo. Uma ungabaza, khuluma nomfundisi wakho ukuze ubone ukuthi ungakushintsha kanjani noma yikuphi umnyakazo okuphatha kabi, kusho uStrickland.

Qinisa Ngaphambi Kwezitebhisi

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Ngaphambi kokuthi uthathe inselele yezitebhisi zehhovisi lakho noma lowo mjaho wokugibela umbhoshongo, lungiselela imilenze yakho ngokuqeqeshwa kwamandla okuqondise ama-quads akho, njengokuphakanyiswa kwemilenze eqondile. "Abantu abaningi bangena ngemuva kwezinselelo zezitebhisi ngamadolo abuhlungu impela ngoba ama-quads abo awanele ukubasekela," kusho uStrickland. Njengamagquma, izitebhisi zibeka umthwalo owengeziwe emadolweni akho—okuphindwe izikhathi ezingu-3.5 kwesisindo somzimba wakho lapho ukhuphuka izitebhisi kanye nesisindo somzimba wakho esiphindwe kahlanu lapho wehla, ngokusho koMnyango Wokuhlinzwa Kwamathambo WaseMassachusetts General Hospital.

Gwema ukulimala: Isitimela samandla ukuze uqinise ama-quadriceps akho, ama-hamstrings, neminye imisipha esekela amadolo akho ngaphambi kokubhekana nokusebenza kwezitebhisi. Zama ukuphakamisa imilenze eqondile, ukufaka umlenze owodwa, ukugoqa imisipha, izigaxa zodonga, nokunye ukuvivinya umzimba okuqinisa idolo, kuphakamisa i-American Academy of Orthopedic Surgeons.

Hlela Ngaphambi Kwe-Kickboxing

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"Awukwazi ukuba nenkinga yedolo elingapheli futhi wenze i-kickboxing. Idinga umlenze ophelele." Izitho ziyaphambuka, uhamba ngezindlela ezintsha, udinga ukuzinza-noma yini engenzeka.

Gwema Ukulimala: "Ngaphambi kokwenza isigaba se-kickboxing, kufanele ube uzinze kahle, ube nokulinganisela okuhle namandla amakhulu," kusho uStrickland. Bhekana kuphela ne-kickboxing kanye ne-karate esheshayo uma unesisekelo sokuqina esiqinile futhi ubukade uziqeqesha isisindo, kucebisa uStrickland. Bheka ibhalansi yakho nge-squat yomlenze owodwa phambi kwesibuko ngaphambi kokungena ekilasini, uyancoma. Udinga ukusebenza umnyombo wakho? Zama amapulangwe nezinja zezinyoni ukuqeqesha i-abs yakho nama-glutes, namapulangwe aseceleni ukuze uqondise ama-oblique akho. (Uma unomsebenzi othile okufanele uwenze ngaphambi kokuhlola ikilasi le-kickboxing, ungalijuluki! Zama owodwa uma Izindlela Eziyisi-6 Zokukhokhisa Kakhulu Ukujima Kwakho Kuleli hlobo.)

Buyekeza kwe-