Kodi mukudziwa kuti kupatula chifuwa ndi matenda opuma, kupweteka kumbuyo ndiko chifukwa chowonekera kuchipatala ku United States? Anthu oposa 85 peresenti ya anthu a ku America adzamva ululu pa nthawi inayake pamoyo wawo, ndipo ululu wammbuyo ndiwo womwe umayambitsa zolemala padziko lonse lapansi. Komabe opaleshoni sikofunika kwambiri kuti athetse ululu wammbuyo. Kotero, yankho lake ndi lotani? Chifukwa chiyani ndizovuta ndipo, chofunikira kwambiri, mungatani kuti izi zisakhale vuto lanu? Nkhaniyi ikuthandizani kuyankha ena mwa mafunsowa komanso kukupatsani zina mwazochita zomwe mungachite popweteka ululu.
N'chiyani Chimayambitsa Mavuto Akale?
Kupweteka kumbuyo kumabwera m'njira ziwiri: zovuta komanso zosapitirira. Zimakhala zowawa kwambiri mukamadzivulaza kugwa, kuvulaza masewera, kapena kukweza katundu wolemera. Zimapezeka mwadzidzidzi ndipo mumamva nthawi yomweyo. Zingakhale zovuta kapena zokopa, koma ngati zili zotani, ngati izi zichitike muyenera kupita kuchipatala nthawi yomweyo.
Kupweteka kosautsa, kumbali inayo, kumathamangira pa nthawi. Chochititsa chidwi n'chachidziŵikire kuti chimachokera kumodzi mwazinthu ziwirizikulu: ntchito yochuluka kapena yosakwanira. Izi zingakhale bwanji?
- Ntchito Yochuluka Kwambiri: Kwa munthu wogwira ntchito, ululu wopweteka kwambiri ukhoza kubwereranso pang'onopang'ono pamsana ngati mukuyenda, kudumpha kapena ntchito zina zazikulu . Ganizirani za "kuvala ndi kugwedeza" zomwe zimachitika pa magalimoto kapena zipangizo-zomwezo zimakhala zowona kwa matupi athu. Kungathenso kukhala kubwereza mobwerezabwereza ndi kutembenuka ngati mukukwera galasi kapena phokoso la tenisi. Pali zinthu zopanda malire zomwe zimayambitsa kugwedeza kumbuyo.
- Ntchito Yosakwanira : Anthu osakhalitsa amakhala ndi ululu womwewo chifukwa cha zifukwa zina. Mitundu yomwe imagwiritsidwa ntchito imakhala yolimba komanso yosasinthika. Kukhala pansi tsiku lonse kumayambitsa mchiuno mwamphamvu-kusinthasintha, kusauka kosauka ndi zofooka za m'mimba. Pamene minofu yanu imangokhala yofanana ndi thupi tsiku ndi tsiku samaphunzira kusuntha bwinobwino komanso mwaufulu pamitundu yosiyanasiyana ndipo amavulala mosavuta pang'onopang'ono. Kuwonjezera apo, thupi ndilolendo wamakono wautali. Nkhono zam'madzi zimapangika kukhala m'chiuno mwamphamvu ndipo zimagwedeza, zomwe zimakoka kumbuyo ndikupanga ululu.
Kodi Mungatani?
Kaya kupweteka kwa msana kwanu kumachokera ku kugwiritsira ntchito mopitirira muyeso, kugwiritsiridwa ntchito, kapena chinachake chosiyana, funso lidalipo, kodi mungachite chiyani pa izo? Ngati kusayima bwino kapena kukhala pansi ndi vuto, yambani ndi makina oyenera a thupi.
Imani bwino: Sungani malo anu otsika, tani pakhosi lanu ndipo, ngati n'kotheka, khalani phazi limodzi pamtando kapena chingwe. Kutenga nthawi zambiri kuti mutambasule kapena kuyenda ngati mungathe.
Khalani Moyenera: Yesani kupeza mpando ndi chithandizo chabwino chambuyo. Sungani chopukutira kapena mutenge mtolo kutsogolo kwanu. Musagwedezeke. Sungani pulled yanu mkati ndi mapewa anu mmbuyo ndi pansi. Nyamuka ndi kuyenda kamodzi pa ola, makamaka makamaka.
Njira Yothetsera Mavuto
Izi zanenedwa, mankhwala abwino kwambiri okhudza kupweteka kwakumbuyo ndi (ndodo yomaliza chonde) .... NTCHITO IZI! Ndipo musanayambe kuganiza kuti akatswiri a zamankhwala akuyambiranso kuchita masewera olimbitsa thupi, pali ochepa chabe omwe angagwirizane, omwe ndi Harvard Medical School, The American Academy of Orthopedic Surgeons ndi Mayo Clinic. Mabungwe onse atatuwa amalembetsa ntchito monga njira imodzi yothetsera vuto lopweteka kwambiri. Kuonjezerapo, American Council on Exercise amalimbikitsa zoyenera kuchita komanso zosafunika kuzigwiritsa ntchito ndi ululu wopweteka kwambiri. Inde, malangizowo ochita masewera olimbitsa thupi amawoneka ovuta kwambiri pankhani yothetsera ululu wammbuyo. Komabe, mtundu wa masewera olimbitsa thupi omwe mumapanga umakhala wosiyana komanso pankhani yophunzitsira kuchepetsa ululu wammbuyo muli zolinga ziwiri zofunika:
- Kutambasula kumbuyo ndi miyendo
- Kulimbikitsa maziko onse
M'munsimu muli zochepa zozizwitsa zomwe ndimakonda. Yesetsani kuzichita pamlungu kapena sabata mlungu uliwonse kuti muteteze kapena kuchepetsanso ululu m'mbuyo.
Kupititsa Thupi Lathunthu
Kusunthika kumeneku kumalimbitsa maziko anu pang'onopang'ono, kuyendetsedwe, kumakuphunzitsani kuti mufotokoze msana wanu, ndi kutambasula minofu kumbuyo ndi miyendo yomwe imayambitsa kumbuyo kumbuyo.
A) Ugone pansi pambuyo pako ndi manja ako atapitirira pamwamba.
B) Yambani mikono mpaka kumwamba, exhale, ndipo pang'onopang'ono mufike mu "C" khola, kufika kwa zala zanu. (Ganizirani za kukweza mkaka wanu kumsana wanu, ndipo yambitsani tsamba lanu lopambukira pa abdominus.)
C) Sungani ndi kuyamba kuyamba pang'onopang'ono mumbuyo.
D) Exhale pamene inu simunapangitse thupi lanu limodzi vertebra nthawi imodzi mmbuyo mu chikwama.
Onetsetsani kusunga mapazi anu pansi pamene mukuyenda pang'onopang'ono. Pangani zojambula 6-8.
Bridge Bridge
Mipikisano Yamtendere imalimbitsa misozi yanu ndi zitsulo zazing'ono komanso kumbuyo kwanu. Amaperekanso chifuwa ndi mapewa bwino.
A) Bodza kumbuyo ndi maondo ogwada pambali, ndipo mapazi amanyamulira pamatumba pansi pa mawondo.
B) Gwiritsani ntchito phokoso lamkati ndikupukuta misozi yanu pamene mukukweza m'chiuno mwanu. Gwirani, kupanikiza mwamphamvu, ndi kubwereranso ku matayi ndi mphamvu.
Bweretsani maulendo 6 mpaka 8.
Mphaka Ikani
Katsamba kazakoka ka yoga kamatambasula bwino msana wonse komanso kumalimbikitsa kuthamanga kwa msana.
A) Yambani m'manja mwanu ndi mawondo ndi manja anu pansi pa mapewa ndi mawondo mwachindunji.
B) Yambani ndi msana wanu mu "ndale" kapena malo otalika, kenaka pang'onopang'ono mutenge mchira wanu ndikuchepetsani korona wa mutu wanu, kotero kuti nsana yanu ikhale yozungulira.
C) Sungani nsanja yanu kumtunda ndikupuma modekha pamene mukugwira.
Pangani zisudzo 6-8.
Mbalame ya Mbalame
Kusunthika kumeneku kumaphunzitsa kuti thupi ligwiritse ntchito chikhazikitso chachikulu, kulimbikitsa abs komanso kumbuyo kwake. Komanso imatalikitsa mzere wa msana ndikuthandizira kukhazikika.
A) Yambani pamatumbo pazinayi zonse. Lembani mkono umodzi, tumizani m'mimba, ndikulitsa mwendo wotsalira kumbuyo kwanu.
B) Bwerezani kumbali inayo.
Pangani 6-8 mbali iliyonse. Sungani pang'onopang'ono ndi mosasunthika, mutagwira dzanja ndi mwendo nthawi pang'ono musanayambe kusintha.
Pulogalamu Yoyang'ana Mbali
Mapulani awa adzalimbitsa zofuna zanu komanso zolimbitsa thupi lanu, zomwe zingakuthandizire kumbuyo kwanu nthawi yochita masewera olimbitsa thupi.
A) Yambani pansi pansi ndi chofufumitsa chanu pamatumbo ndi mapewa atagwidwa pamwamba pa chigoba. Miyendo yayitali ndi miyendo yosanjikizana pamwamba pa wina ndi mzake.
B) Kwezani thupi lanu kukhala pambali pambali, kutseka bondo lanu pansi ndipo mimba yanu ikugwira nawo ntchito. Yesetsani kuti chiuno chanu chike kapena kusiya.
Galu Lopansi
Kusunthika uku kumakhala kumbuyo kwenikweni, kumtunda, kumtunda kwa miyendo ndi mapazi.
A) Yambani pakhoma pamanja anu ndi manja pansi pa mapewa, zala zikufalikira.
B) Tengani zala zanu pansi ndikugwiritsira ntchito mimba yanu pamene mukukankhira thupi lanu pamtambo, koma manja anu ndi mapazi anu ali pamatumbo.
C) Onetsetsani kupyolera mmanja mwanu muthamangitse chifuwa chanu mwachikondi kumatenda anu ndi zidendene zanu mofatsa pansi.
D) Pezani mutu ndi khosi ndikupuma mokwanira.
Gwiritsani masekondi 30.
Zida Zambiri Zimapangidwira Pamanyengo
Kusunthika kumeneku kumalimbitsa minofu yanu yonse ndikuphunzitsanso kutalika.
A) Yambani pansi ndi matabwa anu apansi pansi, onetsetsani kuti zitsulo zanu zikugwirizana mwachindunji pansi pa mapewa anu.
B) Gwiritsani ntchito phokoso lanu ndikukweza thupi lanu pansi, kusunga mawondo anu ndi mawondo pansi ndi thupi lanu molunjika kuchokera kumutu mpaka kumadzulo. Pitirizani kuti mimba yanu ikhale yogwira ndipo yesetsani kuti nyamuno yanu ifike kapena kusiya.
Gwirani zitsulo zamphindi kwa masekondi 30 kuti muyambe, kuyesera kuti mupite patsogolo mpaka kumapeto kwa 60 seconds
Mid-Back Extension
Kuwonjezeredwa kwapakatikati kumbuyo kumakulimbikitsani inu mobwerezabwereza komanso momwe mumagwirira ntchito abdominus. Zimalimbikitsanso malo abwino.
A) Yambani kugona pansi pansi pamat. Tukutsani abs kutali ndi matayi kuti muwaphatikize ndikugwedeza mapewa kumbuyo. Mutu wachotsedwa mmunsi otsika. Thupi lanu ndi mzere umodzi.
B) Pogwiritsa ntchito mitsempha ya msana ndi phokoso, tulutsani chifuwacho kuchoka pamataya mpaka kuwonjezera pamene mukutha. Ganizirani za kutalika kuchokera korona wa mutu.
C) Bwererani ndi kubwereranso kumatendawa pang'onopang'ono kuti muzitha kupitirira mu msana pamene mukubwerera.
Pangani zisudzo 6-8.