I-5-Move Mobility Routine Wonke Umuntu Oneminyaka Engaphezulu Kwama-40 Kufanele Ayenze

-Delile

• Ukulimala okungahambisana nokungahambi kahle
  
• Zama ukuhamba kokuhamba okungu-5
• 1.Inkomo yekati ehlukanisiwe
• 2. Emhlabeni jikelele
• 3. Ukubuyela emuva kwengelosi
• 4: Ukugeleza kweHip
• 5. Ububanzi bokugcina be-hamstring isometric
• Izindaba ezinhle: Asikho isidingo sokwenza ushintsho olukhulu esimisweni sakho
• Izinzuzo zokusebenza ngokuhamba
  

Ukhathazekile ngekusasa lapho ukulimala noma amalunga omzimba nemisipha kuvame kakhulu? Zama ukuhamba kokuhamba.

Iwayini, ushizi, neMeryl Streep kungahle kube ngcono ngokuguga, kepha ukuhamba kwethu kuyinto edinga ukunakwa kancane ukuyigcina isebenza.

"Njengoba sikhula, siphelelwa amandla okufinyelela kuzo zonke izigaba zeminyakazo ngaphandle kobuhlungu noma isinxephezelo," kusho owelapha ngokomzimba uGrayson Wickham, PT, DPT, CSCS, nomsunguli weMovement Vault, inkampani yokuhamba nokunyakaza. Ngokusho kukaWickham, isinxephezelo senzeka lapho kunokuhamba okulinganiselwe emajoyintini ayisihluthulelo, njengezinqulu zakho.

Ukunxephezela, "ukuhlangana kwamadolo namaqakala kuzohamba ngaphezu kwalokho okufanele, ukuvumela umzimba wakho ukuthi uhambe ngendlela ocela ngayo," kusho uWickham.

Ngokufanayo, uma ungahambi kahle ehlombe lakho, umhlane wakho uzogqama kakhulu. "Singabonga inhlanganisela yemisebenzi edeskini eyisishiyagalolunye kuya kwemihlanu, ukulala embhedeni, nokuma kwethu lapho sisebenzisa ubuchwepheshe balokho," esho.

Ukulimala okungahambisana nokungahambi kahle

• ukufakwa kwehlombe (ukulimala kwemisipha noma ukuvuvukala phakathi kwamathambo endaweni yehlombe)
• kudonse imisipha
• kunciphise ukusebenza kwemisipha, okungaholela ekulahlekelweni kwamandla nezinyembezi zemisipha yemisipha
• ubuhlungu emuva, idolo, nentamo

"Ubuhlungu beqolo yinto abantu abangamaphesenti angama-80 abazobhekana nayo ngesikhathi esithile ezimpilweni zabo," kusho uWickham. Cishe amaphesenti angama-70 ezwa ubuhlungu bentamo okungenani kanye. Amaphesenti angama-50 kuye kwangama-80 alabo abanezinhlungu zentamo azophinde abuzwe phakathi neminyaka emihlanu

Nasi esinye isibalo esishaqisayo: ukulimala ehlombe kufaka amaphesenti angama-36 okulimala okuhlobene nokuzivocavoca, okungenzeka kube nomthelela lapho ukuntuleka kokuhamba kokuhlangana kwehlombe.

Ngenhlanhla, akukaze kwephuze kakhulu ukuthuthukisa umkhuba wokuhamba ukuze ubuyisele uhla lwakho oluphelele lokunyakaza.

Ukwenza lokhu njengamanje, ikakhulukazi kuma-40s akho, ngeke nje kusize ukuvimbela ukulimala nobuhlungu ngokuzayo, kungakusiza nokuthi uhlale usebenza kuma-60s, 70s, nangaphezulu kwakho. "Yilokho okusivumela ukuba senze imisebenzi yethu yansuku zonke njengokuwasha izingubo, ukudlala nenja, nokuzivocavoca umzimba ngaphandle kobuhlungu noma ukuvinjelwa," kusho uWickham. Ukuhamba kubalulekile ezingeni lempilo yethu njengoba sikhula. ”

Zama ukuhamba kokuhamba okungu-5

Kungakhathaliseki ukuthi uneminyaka engama-40 noma ngaphansi, ukufaka ukuhamba okuthile enkambisweni yakho yansuku zonke kungakusiza kumashumi eminyaka ezayo. U-Wickham uhlanganise inqubo yokuhamba eyisihlanu ukuthuthukisa ukunyakaza nokusebenza kwamajoyinti akho ayisihluthulelo.

Zama ukwenza lokhu kaningi ngangokunokwenzeka, noma kahlanu noma ngaphezulu ngesonto. Ngeke nje kukusize uphile impilo yakho enhle ngesikhathi sokuguga, kodwa futhi uzobona kancane kancane ukuthuthuka emisebenzini yokuzilibazisa yansuku zonke nasekuzivocavoca umzimba.

1.Inkomo yekati ehlukanisiwe

Isikweletu: ama-GIF kaJames Farrell

Imikhombandlela:

• Qala kuwo womane amane izihloko zezinyawo zakho zicindezelwe emhlabathini.
• Ukuze uqale isigaba sekati, faka umsila wakho ngaphansi ukuze ucindezele umgogodla wakho ophahleni, wenze ukwakheka kwekati le-Halloween. Njengoba wenza lokhu, yelula intamo yakho ukuze izindlebe zakho zehle ngama-biceps akho.
• Ngemuva kwalokho, hamba kancane uye endaweni yenkomo ukuze isisu sakho siwele phansi, ususe amahlombe akho ezindlebeni zakho, futhi ubheke phezulu ophahleni.

Ukujikeleza nge-cat-cow okungenani amahlandla ayisihlanu.

2. Emhlabeni jikelele

Isikweletu: ama-GIF kaJames Farrell

Imikhombandlela:

1. Qala ngokuma, ngamadolo agobile kancane.
2. Shaya izingalo zakho phezulu esibhakabhakeni phezulu ngangokunokwenzeka.
3. Okulandelayo, ukugoba ohlangothini ngakwesobunxele, ucindezela yonke imisipha ohlangothini lwesobunxele lomzimba.
4. Bese, kancane kancane uqale ukwenza indlela yakho ohlangothini olungakwesokudla lomzimba wakho uze ube seceleni lokugoba ngakwesokudla. Lowo uyisikhulu esisodwa. Umgomo wale nhlangano ukuhlola amabanga amasha wokunyakaza nokwenza kusebenze imisipha esemgogodleni wakho.

Yenza ama-reps amahlanu kancane kancane ohlangothini ngalunye.

3. Ukubuyela emuva kwengelosi

Isikweletu: ama-GIF kaJames Farrell

Imikhombandlela:

1. Qala endaweni yokuma izinyawo zakho zihlukaniswe ububanzi behlombe.
2. Hinge okhalweni lwakho, uphushele emuva okhalweni lwakho, ugcine ukugoba okuncane emadolweni akho, kuze kube yilapho isifuba sakho sifana nomhlabathi. Ngemuva kwalokho, ngezandla zakho eceleni kwakho nezandla zakho zibheke phezulu, nweba amahlombe akho ngangokunokwenzeka.
3. Bese uhambisa izingalo zakho sengathi wenza ingelosi yeqhwa.
4. Ukwenza lokho, okokuqala, letha izandla zakho ngemuva kwakho ngangokunokwenzeka. Bese ucindezela izintende zezandla zakho ophahleni phezulu ngangokunokwenzeka futhi.
5. Ekugcineni, flip izintende zakho phansi, cindezela amahlombe akho, bese ubuyela endaweni yokuqala. Lesi yisikhulu esisodwa.

Hlela inani eliphelele lama-reps.

4: Ukugeleza kweHip

Isikweletu: ama-GIF kaJames Farrell

Imikhombandlela:

1. Qala kuwo womane.
2. Beka umlenze owodwa ngqo eceleni. Shayela isithende sakho emhlabathini bese ucabanga ngokuguqula imisipha yakho yangaphakathi yethanga (adductor).
3. Gcina le misipha iguquguquka njengoba uguqula izinkalo zakho emuva emuva ngangokunokwenzeka ngaphandle kokugoba noma ukugoba umgogodla wakho.
4. Ngemuva kwalokho, bamba lapha imizuzwana emihlanu ngaphambi kokubuyela endaweni yokuqala. Lowo uyisikhulu esisodwa.

Phinda ama-reps ayi-10 ohlangothini ngalunye.

5. Ububanzi bokugcina be-hamstring isometric

Isikweletu: ama-GIF kaJames Farrell

Imikhombandlela:

1. Qala ngesikhundla sokuguqa ngesigamu ubambe entweni noma odongeni ngamadolo akho angaphambili enwetshiwe. Phusha izinkalo zakho emuva uze welule imisipha yomlenze wakho wangaphambili ngangokunokwenzeka.
2. Ukusuka lapho, ncika phambili lapho uzizwa khona ukuthi uzolula uthambo. Kuleli qophelo lokwelula, yenza isivumelwano semisipha yakho yomsipha kanzima ngangokunokwenzeka imizuzwana eyi-10 ngokushayela isithende sakho emhlabathini. Awunyakazi; uguquguquka nje.
3. Ngemuva kwalokho, ngomlenze wakho usaqondile, zama ukuphakamisa isithende sakho sangaphambili emhlabathini ngokuguquguqula isikwele sakho kanzima ngangokunokwenzeka imizuzwana eyi-10.
4. Shintsha izinhlangothi bese uphinda umlenze ngamunye amahlandla amathathu.

Izindaba ezinhle: Asikho isidingo sokwenza ushintsho olukhulu esimisweni sakho

Izinzuzo zokusebenza ngokuhamba

• ukunciphisa ingozi yokulimala (prehab)
• ikhwalithi yempilo ekhuphukile
• ukwandisa ukusebenza kwemisipha
• ukuthuthuka okuthuthukile
• ukunciphisa ubuhlungu phakathi nemisebenzi yansuku zonke

“Ukungaguquguquki kubalulekile uma kuziwa ekwenzeni ngcono indlela ohamba ngayo. Imizuzu embalwa ngosuku konke okudingekayo ukubona intuthuko enkulu ngokuhamba kwesikhathi, ”uWickham uyasikhumbuza. "Sibuthakathaka kulezi zigaba zokugcina, kodwa ukwenza imisipha isebenze ngale ndlela kusiza ekwandiseni ukuguquguquka, kuqale uhlelo lwezinzwa nokuqinisa ilunga."

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, uhlanganisa amaprotheni-smoothie, ulungiselela ukudla, iCrossFitting, umbhali wezempilo waseNew York. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. MlandeleInstagram.