Muhimman tsoffin tsoka masu motsa jiki suna yin banza da su

Wadatacce

• Masu gudu
• Ƙwararrun Masu Koyarwa da CrossFitters
• Vinyasa Yogis
• Masu hawan keke
• Bikram Yogis
• Masu ninkaya
• Bita don

Samun damar fitar da keken saurayin naki yana jin daɗi sosai-har sai daga baya lokacin da za ku nemi ya buɗe muku tulun man gyada saboda ba ku da ƙarfin kamawa.

Kamar kowane wasa, lokacin da kuka mai da hankali sosai akan saitin tsokoki, wani saitin na iya shan wahala-wanda shine dalilin da ya sa aka saba ganin mai hawan keke (namiji ko mace) mai ƙarfi mai ƙarfi a haɗe zuwa jikin babba na shekaru bakwai. -yarinya. Ba dole ba ne ka sake sabunta aikin motsa jiki gaba ɗaya don yin aiki da tsokoki waɗanda aikin motsa jiki da kuka fi so ya yi watsi da su. Nuna madaidaitan hanyoyin haɗin yanar gizon ku da suka fi rauni dangane da tsarin ku kuma ku koyi motsa jiki mai sauƙi don gina waɗancan tabo.

Masu gudu

mahaɗin mafi rauni: Gluteus medius

"Sai dai idan kuna gudu sama koyaushe, gudu yana ƙarfafa juriya amma ba ƙarfi ba," in ji likitan motsa jiki Vonda Wright, MD, likitan kasusuwa a Jami'ar Pittsburgh School of Medicine wanda ya ba da shawarar motsa jiki don wannan labarin. Kuma guntun rauni mai rauni wanda za ku iya haɓakawa zai sa ƙashin ƙugu ya karkata gaba, murɗa ƙwanƙolin kwatangwalo, da ƙulla ƙungiyoyin IT ɗin ku.

Ƙarfin Rx: Dodo yana tafiya cikin murabba'i. Sanya bandejin juriya a kusa da idon sawun ku. Tsayar da ƙirji sama da gwiwoyi a bayan yatsun kafa, ƙasa zuwa fadi da rabi-squat. Ba tare da barin ƙungiyar ta yi jinkiri ba, yi gaba zuwa matakai 20, zuwa matakai 20 na hagu, baya matakai 20, kuma zuwa matakai 20 na dama, ƙirƙirar akwati.

Sashi: Sau uku a mako

Ƙwararrun Masu Koyarwa da CrossFitters

Mafi rauni mahada: Maganin thoracic

Beret Kirkeby, wani likitan tiyata da kuma mai Jiki Jiki NYC ya ce "Mutanen da ke ƙarfafa horo da yin CrossFit suna samun tsoka da sauri." Ƙashin ƙasa shine cewa kuna kuma gina kayan aikin tabo na aiki da rasa sassauci, musamman a tsakiyar bayanku ko kashin baya. Sau da yawa wuyanka da ƙananan baya za su yi ƙoƙari su ɗauko rashin ƙarfi, wanda zai iya ƙara haɗarin cutar da ƙananan baya, Kirkeby ya kara da cewa. [Tweet wannan gaskiyar!]

Ƙarfin Rx: Matrix na Lunge. Lura gaba zuwa karfe 12 na rana tare da ƙafar dama yayin da kake kai hannu kai tsaye. Dakata, sannan tura baya sama zuwa matsayi na farawa, kiyaye nauyi a cikin diddige ku. Lunge gaba gaba, lokaci guda yana kaiwa makamai zuwa hagu yayin juyawa kadan. Dakata, sannan danna baya don farawa. Lunge zuwa karfe 12 sau ɗaya kuma, tare da kai hannu zuwa dama yayin juyawa kaɗan. Dakata, sannan danna baya don farawa. Maimaita wannan jerin hannun guda biyu sau biyu yana huci dama zuwa karfe 3 sannan kuma komawa zuwa ƙarfe 6. Maimaita jerin tare da ƙafar hagu. (Za ku yi jimlar huhu 18.)

Sashi: Biyu zuwa sau uku a mako

Vinyasa Yogis

Mafi rauni mahada: Biceps tendon

Tsoron tattaunawa? Tabbas ba ya taimaka cewa wataƙila kuna yin kuskure. Kirkeby ya ce, "Lokacin da kuke motsawa daga plank zuwa mafi ƙarancin yanayin matsayi yayin kwararar vinyasa, dole ne a daidaita hannayen ku da kyau tare da kafadun ku kai tsaye sama da gwiwar hannu da wuyan hannu, in ba haka ba takamaiman yanayin jikin haɗin gwiwa yana haifar da gogayya a jijiyoyin." wanda kuma malamin yoga ne. Yayin da kuke maimaita waɗannan gaisuwar rana, mummunan tsari na iya haifar da biceps tendonitis a gaban kafada, in ji ta.

Ƙarfin Rx: kunkuntar bango turawa. Tsaya ta fuskantar bango. Mika hannu a gabanka don haka wuyan hannu da gwiwar hannu su yi layi tare da kafadu. Danganta gaba kadan kuma sanya dabino a jikin bango. Tsaya gwiwar hannu kusa da jikinka, lanƙwasa hannuwa har sai hancinka ya kusa taɓa bango. Tura baya don farawa.

Sashi: 2 saiti na 10 sau uku a mako

Masu hawan keke

Mafi rauni mahada: Pecs

Duniyar aiki tana faruwa a ƙasa yayin da rabin ku na ƙoƙarin mafi kyau don yin shuru kuma har yanzu, kusan daskarewa a cikin matsatsi, mai lankwasa. Mafi muni, wannan kafada mai zagaye da matsayinta na baya yana biye da ku zuwa aiki, inda kuke jingina a kan kwamfutarka mai kama da tagwayen Quasimodo. Duk wannan tashin hankali da gajarta gaban jikinka na iya tsunkule jijiyar da ke ci ta cikin dare da kuma ƙarƙashin tsokar ƙirjinka, in ji Kirkeby. "Wannan na iya haifar da tingling a hannunka da rashin ƙarfi, kuma yana shafar numfashinka."

Ƙarfin Rx: Mikewar kofar. Tsaya dan kadan a gaban ƙofar kuma sanya makamai a kowane gefen ƙofar ko bangon kusa. Lanƙwasa gwiwar hannu a digiri 90, kiyaye hannun sama daidai da ƙasa. Jingina gaba kuma riƙe wannan matsayi na daƙiƙa 30.

Sashi: Sau da yawa a rana kamar yadda kuke so ko buƙata

Bikram Yogis

mahaɗin mafi rauni: Ƙarfin jiki na sama

Jerin hotuna 26 da aka yi yayin tsaye ko a ƙasa, Bikram yoga bai ƙunshi aikin jiki na sama ba. Don haka yayin da zaku iya gina jiki mai "tsayi", ba za ku rasa tsoka a kirjin ku, hannaye, da baya, in ji Kirkeby.

Ƙarfin Rx: Plank turawa. Fara a matsayi na turawa tare da hannu kai tsaye ƙarƙashin kafadu. Ƙarfafa gindin ku gaba ɗaya, yi turawa 10. A saman turawa ta ƙarshe, riƙe katako na daƙiƙa 30 zuwa minti 1 yayin numfashi mai zurfi. [Tweet wannan tip!]

Sashi: Sau ɗaya kowace rana

Masu ninkaya

mahaɗin mafi rauni: Rotator cuff

Kirkeby ya ce: "Lokacin da kuke jan hankulanku cikin ruwa cikin sauri da sauri, kuna bugun waɗancan ƙananan tsokoki huɗu game da girman yatsunsu waɗanda ke yin jujjuyawar ku," in ji Kirkeby. A wannan yanayin, ba ku yin sakaci da wannan mahimmin yanki, kuna yin aiki da yawa. Babu buƙatar zama a ƙasa; zaku iya gina murfin ku don tsayayya da babban buƙata.

Ƙarfin Rx: Ayyukan gwagwarmaya-makada:

1. Juya kafada: Riƙe ƙarshen bangon juriya a ƙarƙashin ƙafar dama da ɗayan ƙarshen a hannun dama. Tsayar da gwiwar hannu kai tsaye, ɗaga hannunka a cikin baka a gabanka sannan kuma sama don haka band ɗin yayi daidai da kafada. Dakata, sannan ƙasa zuwa wurin farawa.

2. Sace giciye: Riƙe ƙarshen bango a ƙarƙashin ƙafar dama da ɗayan ƙarshen a hannun hagu. Ja band din diagonally a jikin ku don haka band din yayi layin diagonal. Dakata, sannan ƙasa zuwa matsayi na farawa.

3. Juyawa na ciki da waje: Maɗa ƙarshen band ɗin zuwa wani abu amintacce, kamar kullin rufaffiyar kofa. Riƙe ɗayan ƙarshen a hannun dama kuma ku tsaya tare da gefen dama da hannun da ke fuskantar ƙofar. Lanƙwasa gwiwar hannu 90 digiri. Tsayawa gwiwar hannu kusa da jiki da kuma hannun dama na dama a layi daya zuwa ƙasa, sannu a hankali matsa hannun dama zuwa jiki (motsin gwiwar hannu kamar hinge). Mayar da motsi, motsin hannu a hankali daga jiki, don kammala maimaita guda ɗaya.

4. Juyawar scapula: Ɗauki ƙarshen band ɗin a kowane hannu kuma ka shimfiɗa makamai a gaban jiki a matakin kafada, dabino suna fuskantar ƙasa. Matse kafaɗun kafada tare da sanya hannayensu a layi ɗaya da ƙasa, cire hannayen juna daga juna har sai makamai sun kusan fita zuwa ɓangarori. Dakata, sannan ku koma matsayin farawa.

Sashi: 2 saiti na 10 na kowane motsa jiki a ɓangarorin biyu sau uku a mako

Bita don