Lezi zivivinyo zizokala ukuguquguquka kwakho kusuka ekhanda kuye ozwaneni

-Delile

• Ukuhlolwa kokuguquguquka kwe-Hamstrings Yakho
• Ukuzivumelanisa Nezimo Kwama-Rotator Wakho we-Hip
• Ukuzivumelanisa Nezimo Kwamahips Nangaphandle Kwakho
• Ukuhlola Ukuvumelana Nezimo Kwamahlombe Akho
• Ukuhlolwa kokuguquguquka komgogodla wakho nentamo
• Buyekeza kwe-

Noma ngabe uyi-yogi ejwayelekile noma umuntu onenkinga yokukhumbula ukwelula, ukuguquguquka kwezinto kuyisici esiyinhloko senqubo yokuqina efanelekile. Futhi yize kubalulekile ukukhama ngesikhathi esithile sokwelulwa njalo emva kokuzivocavoca, yazi ukuthi akuwona wonke umuntu okwazi ukwenza umgogodla lowo othonya imfanelo yokuthumela mayelana — noma aze athinte izinzwane zabo.

"Abantu abahlukene banezakhiwo ezahlukene zamathambo, ngakho-ke akekho ozozizwa elula ngendlela efanayo, futhi akuwona wonke umuntu ozoba nohlobo olufanayo lokunyakaza futhi kulungile," kusho uTiffany Cruikshank, umsunguli weYoga Medicine nombhali. kwe Zindla Isisindo Sakho."Ingxenye ebaluleke kakhulu ukuthi uthatha isikhathi sokulula, nokuthi ugcina lowo mqondo wokunwebeka nokuvumelana nemisipha."

Ukubona ukuthi ukuphi — nokuthi ungadinga kuphi ukugxilisa umkhuba wakho — sebenza kulezi zivivinyo ezinhlanu zokuguquguquka okukala ukuqina kwakho kusuka ekhanda kuye ozwaneni. (BTW, ukuguquguqukakuyintookuhlukile kunokuhamba.)

Ukuhlolwa kokuguquguquka kwe-Hamstrings Yakho

Abantu abaningi bacabanga ukuthi kungcono ukuhlola ukuguquguquka kwe-hamstring yakho ngenkathi umile, kodwa u-Cruikshank uthi ukwenza kanjalo ngenkathi ulele ngomhlane wakho kuhlukanisa ama-hamstrings ukuze bangalutholi usizo kuma-hip flexor noma umgogodla.

1. Qala ukulala ngomhlane imilenze iqonde.
2. Phakamisa umlenze owodwa phezulu emoyeni, bese ubona ukuthi ungafinyelela kude kangakanani umlenze wakho ngenkathi ubambe umhlane wakho nekhanda phansi.
3. Kungcono uma okungenani ukwazi ukuthinta ama-shins akho, bese usebenza ukuze ukwazi ukuthinta izinzwane zakho, kusho uCroikshank.

Uma ungeke ukwazi, bamba ibhande le-yoga ukuze usonge ngaphansi konyawo lwakho, futhi usebenzise izintambo ukukusiza ukukuqondisa kancane kancane ekujuleni. Bamba ukwelula imizuzu engu-1 kuya kwemi-2 ohlangothini ngalunye, uzilolonge nsuku zonke ukuze usize ukhululeke ngokwengeziwe endaweni.

Ukuzivumelanisa Nezimo Kwama-Rotator Wakho we-Hip

Lesi yisikhulu esikhulu kulabo abahlala etafuleni usuku lonke, njengoba ama-rotator angaphandle okhalo aqina kakhulu — ikakhulu uma ufaka inqubo ejwayelekile yokugijima ngaphezulu kwawo. U-Cruikshank uncoma lokhu kuhlolwa:

1. Qala ukulala ngomhlane, unyawo lwesokunxele luphansi futhi iqakala langakwesokudla liphumule ngobumnene phezu kwedolo lesokunxele.
2. Phakamisa umlenze wesokunxele usuka phansi bese uzama ukufinyelela ku-hamstring noma i-shin, uwusondeze eduze kwesifuba sakho; uzoqala ukuzwa i-tension ngaphandle kwe-hip yakho yangakwesokudla.

Uma ungakwazi ukufinyelela umsipha wakho, Lokho kuyinkomba enkulu yokuthi izinqulu zakho ziqinile ngempela, kusho uCruikshank. Ukuze usebenze kukho, uphakamisa ukuthi ubeke unyawo lwakho lwesokunxele odongeni ukuze uthole ukwesekwa futhi uthole ibanga elinethezekile elikuvumela ukuthi uzwe ukungezwani ngaphandle kobuhlungu (okusho ukuthi ukwelula kuyasebenza).

Ukuzivumelanisa Nezimo Kwamahips Nangaphandle Kwakho

Ngenkathi uCruerikshank ethi kunzima ukuhlola ukuguquguquka kwakho komgogodla ngokwakho, ungakunika uma uziphindaphinda ngokuhlolwa kwe-hip. (Futhi ubani ozothi cha ekusebenzeni okuningi?)

1. Lala ngomhlane bese uletha amadolo womabili esifubeni.
2. Bese, ukugcina umzimba wakho ongaphezulu uyisicaba phansi — kungasiza ukwelula izingalo zakho ohlangothini ngalunye — uzungezise kancane amadolo womabili uye kolunye uhlangothi, usondele emhlabathini ngangokunokwenzeka.
3. Umgomo ukwazi ukufinyelela ibanga elifanayo ukusuka emhlabathini ezinhlangothini zombili, ngaphandle kwalokho kungakhombisa ukungalingani.

Njengoba wehla phansi, uma uzizwa unengcindezi enkulu ezinqulwini, lokho kuyindlela yakho yokuthi indawo iqinile. Kufanele ugxile ekukhipheni ukushuba kwesimo endaweni, kusho uCruikshank. Kuyafana uma uzizwa kakhulu emgogodleni (khumbula nje ukugcina umhlane wakho uphansi phansi ngenkathi ujikelezisa amadolo akho ngapha nangapha).

Mayelana nokuthi ungaphansi kangakanani? "Uma ungekho ndawo eduze komhlaba, lokho yinto okumele usebenzele kuyo ngokuqinisekile," kusho uCroikshank. "Thola imicamelo noma izingubo zokulala zokusekela imilenze yakho ngenkathi uzinza kuleso simo imizuzu embalwa usuku ngalunye, kancane kancane ukhiphe ukusekela njengoba uqhubeka usondela phansi." (Okuhlobene: Okufanele Ukwenze Lapho I-Hip Flexors Yakho Ibuhlungu AF)

Ukuhlola Ukuvumelana Nezimo Kwamahlombe Akho

“Lena yindawo lapho abantu bempintshana khona ngempela, noma ngabe uyagijima, ugibele ibhayisikili, u-Spinning, noma uphakamisa izinsimbi,” kusho u-Cruikshank. "Kungumkhawulo obalulekile ukuthi uqine emahlombe, ngakho-ke kungaba yinto ofuna ukugxila kuyo kakhulu." Ukuthola ukuthi ngabe udinga ukwelulwa ngokujwayelekile, zama lokhu kuhlolwa:

1. Qala ukuma izinyawo zihlangene nezingalo zehle eceleni kwakho.
2. Letha izandla zakho ngemuva kwakho bese uhlose ukubamba ingalo engaphambene.
3. Kufanele ukwazi ukufinyelela okungenani maphakathi nengalo, yize ukuthinta izindololwane zakho kungcono kakhulu, kusho uCroikshank. Cabanga ngokwandisa isifuba sakho njengoba wenza ukwelula, noma uphushela isifuba sakho phambili ngenkathi ugcina i-abs yakho iqinile futhi imude. "Ngaleyo ndlela welula isifuba, izingalo, namahlombe, kunokuba unikeze izingalo zodwa," usho kanje.

Uma ungakwazi ukufinyelela izingalo zakho noma ukuhlanganisa izandla, i-Cruikshank iphakamisa ukusebenzisa ibhande le-yoga noma ithawula lesitsha ukuze ikusize uze usondele kumgomo wakho. Zijwayeze izikhathi ezimbalwa ngosuku, ubambe imizuzu engu-1 ukuya kwemibili isikhathi ngasinye. (Faka lokhu kunweba okusebenzayo enkambisweni yakho futhi.)

Ukuhlolwa kokuguquguquka komgogodla wakho nentamo

"Intamo nomgogodla kuvame ukuqina kakhulu kulezi zinsuku, ikakhulukazi uma uyiqhawe ledeski. futhi umsubathi — ukuma akugcinwa njalo phambili, "kusho uCroikshank.

1. Ukusuka endaweni ohleli kuyo onemilenze enesiphambano, jikeleza kancane uye kolunye uhlangothi bese ubheka emuva kwakho. Ungabona kude kangakanani?
2. Kufanele ukwazi ukubheka ama-degree angama-180, kusho uCroikshank, yize kungavamile ukuthola umkhawulo wakho ungaphansi kwalowo ngenxa yengxabano entanyeni.

Ukusiza ukukhulula lokho, zijwayeze ukunweba okufanayo izikhathi ezimbalwa kulo lonke usuku, noma ngabe ukulesosihlalo sedeski (ungabamba izinhlangothi noma emuva kwesihlalo ukuze uthole usizo). Khumbula nje ukugcina izinkalo nezinqe zakho zibheke phambili, usho njalo. "Umzimba wakho ongezansi akufanele unyakaze; lokhu kumayelana nokuzipholela endaweni ohleli kuyo ngentamo ukuze ukwazi ukudedela lapho kuba khona ukungezwani okuningi lapho sicindezelekile."

Buyekeza kwe-