Okubaluleke kakhulu: Ukuzivumelanisa nezimo noma ukuhamba?

-Delile

• Uyini umehluko phakathi kokuvumelana nezimo nokuhamba?
• Ingabe ukuguquguquka noma ukuhamba kubaluleke kakhulu?
• Nansi indlela ongathuthukisa ngayo ukuhamba kwakho.
• Buyekeza kwe-

Ukuhamba akukusha ncamashi, kepha ekugcineni kuthola ukunakwa okukufaneleyo, ngenxa yezinhlelo zokuhamba online (ezinjengeRomWod, iMovement Vault, neMobilityWOD) kanye namakilasi okuhamba ezitolo zokuzivocavoca ezinjengeS10 eNew York City. Kepha kusho ukuthini ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~,, futhi, ingabe into efanayo nokuguquguquka?

Uyini umehluko phakathi kokuvumelana nezimo nokuhamba?

Izinto zokuqala kuqala: Ukuhamba akufani nokuguquguquka. "Abantu bebelokhu besebenzisa ukuguquguquka nokuhamba ngokushintshana unomphela, kodwa muva nje kuye kwaba khona umfutho wokuhlukanisa le mibono emibili," kusho umelaphi womzimba uGrayson Wickham, C.S.C.S., umsunguli we-Movement Vault, inkampani yezokunyakaza nokuhamba. Lokho kungenxa yokuthi ngenkathi "ukuhamba" okuhlangene kanye "nokuguquguquka" kungahle kuvelise umqondo ofanayo, yehlukile (yize ixhunyiwe) imiqondo enokuthinteka okuhlukile kokuqina kwakho, usho njalo.

Ukuzivumelanisa nezimo kubhekisa ekhonweni lezicubu zakho zokuxhuma ukunweba okwesikhashana, kusho uWickham. Isibonelo, uma izicubu zakho ezixhumeneyo zifana nogibe lomunwe waseShayina, inani lezinto ezibonakalayo aliguquki ngempela, awukwazi ukulikhulisa, kodwa ungakwazi ukulithola, kusho umqeqeshi wokunyakaza uGabrielle Morbitzer. Eqinisweni, akunakwenzeka ngokomzimba ukwandisa umsipha, ngoba iziphetho zinamathele emathanjeni endaweni ehlangene, kusho u-Wickham. (Funda kabanzi mayelana nomqondo ongaqondakali wokuqopha imisipha emide, ezondile.)

Lapho-ke yini ukuhamba, ncamashi? Ukuhamba ngamandla akho okuhambisa iqembu lemisipha noma lemisipha ngokusebenzisa uhla lokunyakaza esokeni elihlangene ngokulawula, kusho uWickham. Futhi ukuze uhambise umsipha ngokulawula, udinga amandla."Ukuhamba kuyinkomba yokuthi sihamba kahle kangakanani nangendlela efanele," kusho uMorbitzer. "Ukuguquguquka kuyingxenye eyodwa yokuhamba, kodwa amandla, ukusebenzisana, nokuqwashisa umzimba nakho kuyizici zokuhamba."

Indlela elula yokuqonda umehluko ukucabanga ngokuguquguquka njengokungenzi lutho kanye nokuhamba njengokusebenza. Ukunwebeka kwe-hip flexor, isibonelo, kungasiza ukwandisa ukuguquguquka. Ukukhahlela izinqe noma amadolo aphezulu kuzokhulisa ukuhamba kwaleyo misipha namalunga. (PS Nakhu okufanele ukwenze lapho i-hip flexors yakho ibuhlungu i-AF.)

Ingabe ukuguquguquka noma ukuhamba kubaluleke kakhulu?

Ukuvumelana nezimo kungasiza ekuhambeni, kepha ukuguquguquka ngokweqile ngeke kukhulise ukusebenza kwakho ngqo, kusho uMorbitzer. U-Amy Opielowski, umqeqeshi oyinhloko eCorePower Yoga, uthi yilokhu kuxhumana phakathi kwalaba ababili, kanye nokuthi ukuhamba kubalulekile ekuvimbeleni ukulimala nokusebenza kokuzivocavoca, okwenza kube ngcono ukugxila ekuhambeni okuphelele kunokuphikisana nje ukuguquguquka. Futhi yebo, lokho kuya kuma-yogis afuna ukukwazi ukugoba kuma-pretzels, uyanezela.

Futhi, kunokuntuleka kocwaningo lwesayensi ukuxhasa umbono wokuthi ukuguquguquka okulula kunciphisa ubungozi bokulimala, kusho uWickham. Ukubuyekezwa kwezifundo ezinhlanu ezishicilelwe ku- Ijenali Yomtholampilo Yemithi Yezemidlalo ithole ukuthi ukuzelula okumile ngaleyo ndlela bekungekho ukuhlangana nokwehliswa kokulimala. Ukubuyekezwa kwesibili okushicilelwe ku- I-British Medical Journal ithole ukuthi ukwelula akunciphisi ubuhlungu bemisipha ezinsukwini ezilandela ukuvivinya umzimba.

Ochwepheshe baqala ukubona ukuthi empeleni ukuhamba, hhayi ukuguquguquka, okunciphisa ukulimala, kukhulisa impilo ehlangene, futhi kunciphise ubuhlungu obuhlangene, kusho uWickham. Lokho kungenxa yokuthi ukunyakaza kubhekana nazo zonke izici ezikhawulela ukunyakaza nokusebenza. "Noma ngabe ungena enja ephansi noma wenza isikwele ngaphezulu, udinga ukwazi ukulawula amalunga akho kanye nohambo lokunyakaza ukwenza ukunyakaza-lokho ukuhamba," esho.

Umzimba wakho ngokwemvelo uzonxephezela ukungahambi kahle, okuvame ukubonakala njengefomu elibi elingeke ligcine ngokusebenza kuphela kepha lingaholela ekulimaleni, kusho uMorbitzer. "Njengomfundisi, umgomo ovamile engiwuzwa kubagijimi abazizwa belinganiselwe ngokuhamba kwabo ukuthi bafuna ukuguquguquka okwengeziwe, kodwa amaphesenti angu-98 wesikhathi, lokho abakushoyo ngempela ukuthi bafuna ukuthuthukisa ukuhamba kwabo." Isibonelo, uma ungakwazi ukuthinta izinzwane zakho, mhlawumbe uzocabanga ukuthi imisipha eqinile kufanele isolwe, kepha kungenzeka ukuthi untula ukuhamba kwe-hip.

Nansi indlela ongathuthukisa ngayo ukuhamba kwakho.

Izindaba ezinhle: Mhlawumbe usuvele usebenzisa amathuluzi amahle wokuhamba ukuze ululame ekusebenzeni okunzima. Izinto ezinjengama-foam roller noma amabhola we-lacrosse zombili ziyindlela enkulu yokuzikhandla yokwengeza ebhokisini lakho lamathuluzi wokuhamba. (Angikaze ngisebenzise iroli amagwebu phambilini? Nakhu ukuthi ungagingqika kanjani amagwebu.) Kuyavunywa, kungaba okuhlukumezayo ekuqaleni, kepha ucwaningo olushicilelwe ku-JOurnal of Strength and Conditioning Resindlebe ithole ukuthi ukukhipha i-lactic acid kungenza izimangaliso zemisipha eqinile ngokuphula izicubu ezibomvu nokwenza ngcono ukusakazwa kwegazi. (Ingabe bewazi ukuthi ukuginqika kwegwebu njalo kungathuthukisa ukuguquguquka nokulinganisela kwakho komsipha, kunciphise ukukhathala kokuzivocavoca, futhi kunciphise amathuba okuba ube buhlungu kwasekuqaleni? Okwengeziwe lapha: Ingabe Kufanele Ugwebe Uma Ubuhlungu?)

Ukuxhuma umoya wakho nokunyakaza kwakho nakho kucatshangwa ukuthi kunomphumela omkhulu endleleni ohamba ngayo ngokuphumelelayo. Zilolonge ngokukhetha ukugeleza kwe-yoga okufaka umsebenzi wokuphefumula, kusho u-Opielowski. Ukuphefumula kancane, okulawulwayo kungakhuphula impendulo ye-parasympathetic, kusize ukukhulula umzimba wakho nokunciphisa ukungezwani okuphelele, kusho yena. (Uma ungenaso isikhathi sekilasi le-yoga, zama lezi zivivinyo zokuphefumula esikhundleni salokho.)

Ungazama futhi amakilasi aqondene nokuhamba, njengalawo ahlinzekwa ngeWickham's Movement Vault, eqhamuka ezweni lonke, kanye nokusakazwa online. Kungakhathaliseki ukuthi kungokwelula okuguquguqukayo, ukufudumala, noma ukupholisa umoya, okubaluleke kakhulu ekuthuthukiseni ukuhambahamba ukwenza kancane kancane nsuku zonke, kusho u-Wickham.

Unentshisekelo yokuthuthukisa ukuguquguquka kwakho futhi? Zama lo mkhuba wokunwebeka ekhaya ovela ku-Vanessa Chu, umsunguli we-Stretch*d.

Buyekeza kwe-