Ukuhamba Ukuhamba Hamba Ngale Ndlela: Funda Ukuhamba Ngokufanele

-Delile

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[Ukuma okuhambayo] Ngemuva kwesifundo semizuzu engama-60 se-yoga, uphuma e-savasana, usho iNamaste yakho, bese uphuma estudiyo. Ungahle ucabange ukuthi usukulungele kahle ukubhekana nosuku, kepha lapho ushayisa umgwaqo, uqala ngokuhlehlisa konke ukuqinisa nokwandisa okufezile ehoreni eledlule. Isizathu? "Iningi labantu alihambi ngendlela efanele," kusho uKaren Erickson, udokotela wezifo zezifo ezinze eNew York City. "Kusuka kuzo zonke izihlalo esizenzayo emini, amahips flexors ethu aqinile ngakho-ke sihamba ngezinqe zethu zigobekile, umhlane wethu ugobile, kanye nesibindi sethu ngemuva kwethu.

Ngesikhathi esifanayo, sihlala sibheka phansi umakhalekhukhwini wethu, okubangela ukuthi umzimba uzingele phambili. Umuthi wokuguga. "Eqinisweni, ukugoba ukuze ubhekabheka okufunza kwakho kwe-Facebook kubangela ikhanda lakho ukuthi lisebenzise amandla aphindwe kasithupha kunamandla alo ajwayelekile entanyeni yakho, okungaholela ekugqashukeni kusenesikhathi, kubika iphephabhuku Ukuhlinzwa kwe-Neuro ne-Spine.

Ngakho-ke ulwenza kanjani uhambo lwakho ukuze uqiniseke ukuthi umzimba wakho awenzi umsebenzi omningi kunalokho okudinga ukwenziwa noma okubi kakhulu, uhlehlisa wonke umsebenzi owenzayo nje wakwenza?

1.Ukuhamba ngokuma kahle kuqala nge-sternum yakho."Uma uphakamisa i-sternum yakho phezulu, ibeka amahlombe akho nentamo yakho ekuqondeni okulungile ukuze ungacabangi nangokuthi ucabanga ngazo. Ngaphandle kokuthi uhamba eqhweni futhi kufanele ubheke phansi, bheka izinyawo ezingama-20 ngaphambi kwakho futhi bheka ukuthi uyaphi, "kusho u-Erickson.

2. Tisikhwama sokuthi uphathe izindaba. "Izikhwama ezisinda kakhulu, ezimfushane kakhulu, noma ezinde kakhulu ziphazamisa ikhono lakho lokushwiba izingalo ngokwemvelo," kusho u-Erickson. Ngokuvamile, izingalo nemilenze yakho inyakaza ngokuphikisana ukuze ingalo yakho yesokudla ijike iye phambili lapho umlenze wakho wesobunxele uphuma. Lapho isikhwama sisendleleni, noma kunjalo, izingalo zakho azihambi ngokukhululeka futhi lokhu kungathinta ukuqondaniswa kwakho kusuka ekhanda kuye ozwaneni. "Kuphonsa ibhalansi yakho, kukugcina ungasebenzisi imisipha namalunga ngendlela efanele, futhi kungadala ukuqina, ingcindezi, nokulimala ngoba awukwazi ukunyakazisa izingalo noma imilenze yakho ngokuhamba kwazo okugcwele," kunezela u-Erickson. Kungaba lula umthwalo wakho noma cabanga ukugqoka isitayela sakho sesithunywa sesikhwama, esihlakaza isisindo ngokulinganayo futhi sivumele izingalo zakho ukuba zihambe zinganqandeki. "Izikhwama eziningi ezintsha zinezintambo ezinde nezimfishane ngakho uma uzohamba ibanga elifushane ukusuka emotweni yakho uya ehhovisi lakho ungazibamba ngezibambo ezimfushane, kodwa uma uzophuma uhambo olude, bese usebenzisa inketho ye-cross-body," kusho u-Erickson.

3.Uma kukhulunywa ngezicathulo zakho, ukudlala izicathulo ezingalungile kungathinta ukuhamba kwakho. "Okungcono, ufuna ukushaya ngesithende sakho bese ugoqa unyawo lwakho njengoba uhamba," esho. Nakuba izithende ziyi-strut-killer esobala njengoba kunzima ukungena kuzo, ama-flip-flop, ama-mules, amaflethi e-ballet, nama-clogs angaba kubi kakhulu, kusho u-Erickson. "Bakuphoqa ukuthi ubambe ngezinzwane zakho ukuze uzigcine ezinyaweni zakho futhi ngenxa yalokho ziphazamise ukuhamba kwakho kwesithende. Futhi zenza ukuhamba kwakho kube kufushane ukuze ungatholi uhla olugcwele lokunyakaza ezinqulwini zakho, amaqakala, nezinyawo lapho uhamba." Ngokuhamba kwesikhathi, ukuhamba kulokhu kukhahlela kungaba nomthelela ezimeni ezibuhlungu ezinyaweni ezifana ne-plantar fasciitis, i-Achilles tendonitis, nama-bunion, okuzokwenza ukuthi usuke ezinyaweni zakho. Amateku alungile, kepha hhayi ngaso sonke isikhathi. Ukubheja kwakho okuhle ukunikeza izicathulo isivivinyo ngaphambi kokuzithenga, kuchaza u-Erickson. Nyakazisa unyawo lwakho futhi uma isicathulo sihlala onyaweni lwakho ngaphandle kokubamba izinzwane zakho kungenzeka ukuthi ulungele ukuhamba.

4. Ayehlisa umlenze osemuva kwakho ukuze uhlale lapho i-nanosecond isikhathi eside ngaphambi kokuwudlulela phambili. "Ama-hip flexor aqinile asho ukuthi sivame ukufinyeza ukuhamba kwethu ngaphezu kwalokho esikudingayo, ngakho ukunweba igxathu lakho kukunikeza ukunwebeka okuhle phambi kwezinqulu zakho nama-quadriceps," kusho u-Erickson. "Ukuhamba ngendlela efanele kungase kufane ne-yoga ekusebenzeni." Futhi uma ukwenza okusha kusestudiyo, uzogcina ukudlidlizela okuhle kugeleza usuku lonke.

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