Hanyoyi 7 na motsa jiki da ke haifar da ciwon gwiwa a asirce

Wadatacce

• Koyi yin Lunge daidai
• Canza Jadawalin Jijjiga Ƙungiyarku
• Sauƙi cikin Horon Hill
• Inganta Tsarin Yoga
• Gyara Motsawar Barre
• Ƙarfafa Kafin Matakai
• Siffata Kafin Kickboxing
• Bita don

Ciwon gwiwa zai iya ɓata lokacin horarwar ku kuma ya kore ku daga azuzuwan motsa jiki na fave (babu daɗi!). Kuma yayin da yawancin mu galibi muna yin takatsantsan don kare gwiwowin mu, ƙananan abubuwa ne suka saka mu cikin mafi hadari. Bayan haka, yayin da mutane suka ɗauka cewa gudu shine dalili na 1 na raunin gwiwa, masu gudu ba su da wata matsala ta gwiwa fiye da kowa, in ji Sabrina Strickland, MD, likitan likitancin kasusuwa a Cibiyar Magungunan Wasannin Mata a Asibiti don Yin tiyata na Musamman. a birnin New York.

Matsalar mafi muni? Raunin da aka samu daga azuzuwan salo na sansanin sansanin, CrossFit, har ma da yoga, inda mutane ke aiki da rashin tsari, in ji Strickland. "Mata musamman suna fama da ciwon gwiwa na gaba, nauyin nauyin jiki, ko ciwon mata na mata - duk abu ɗaya ne: haushi ga gwiwa." Yi gumi cikin aminci ta hanyar guje wa waɗannan tarurrukan horo guda bakwai.

Koyi yin Lunge daidai

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Squats na iya ƙarfafa gwiwoyin ku, tabbas, amma huhu ma na iya! An yi ba daidai ba (ko kuma akai-akai), huhu tare da mummunan tsari na iya haifar da haushin gwiwa, in ji Strickland. Wannan saboda yawan amfani da rashin daidaituwa yana ƙara damuwa ga haɗin gwiwa. A wasu lokuta, ɗan arthrosis na iya haifar da ciwo, in ji Strickland.

Guji Rauni: Ƙarfafa quads, hamstrings, da kwatangwalo (ta motsa kamar squats da huhu tare da tsari mai dacewa!) Na iya taimako kauce wa rauni. Ƙarfin ƙafarku yana taimakawa wajen tabbatar da gwiwa, don haka idan sun fi ƙarfi, yawan nauyin da za su iya ɗauka, yana sauƙaƙa nauyi a kan gidajenku.

Jagorar lunge mai dacewa: Ci gaba da gwiwa gaba da layi, amma baya wuce baya, idon sawunka. Ya kamata gwiwa ta baya ya isa kai tsaye zuwa kasa, daidai da kafadu da kwatangwalo. Matsayin ku ya kamata ya miƙe tare da duban gaba, kafadu ƙasa, da ƙwanƙwasa ƙwanƙwasa. Iyakanta huhu zuwa sau uku a mako da mintuna 10 zuwa 15 a kowane zama, gwargwadon matakin lafiyar ku, in ji Strickland. Ta kara da cewa "kun yi yawa idan gwiwoyinku suka yi rauni yayin ko bayan aikinku," in ji ta.

Canza Jadawalin Jijjiga Ƙungiyarku

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Yawancin azuzuwan da yawa-daga TRX da sansanin taya zuwa CrossFit- sanya gwiwoyinku cikin haɗari. Bugu da ƙari, gidajenku suna ɗaukar nauyin wuce gona da iri. Jumping-kamar a cikin duk waɗannan burpees!-yana da matukar damuwa: patella ɗinku yana danna kan femur ɗin ku tare da ƙarfi har sau 12 nauyin jikin ku, sabanin sau 1.8 nauyin ku yayin tafiya akan matakin ƙasa.

Guji Rauni: "Tsarin da ke haifar da komai," in ji mai horar da Westin Well-Being Member Holly Perkins, wanda ya ba da shawarar duba jiki mai maki biyar don horar da ƙarfi mai aminci: ƙafafu tare da ɗagarar baka, gwiwoyi matsi a waje, matsi da gindi, ƙwaƙƙwarar ƙirƙira, da kafa kafadu. baya da kasa. Sauƙaƙa nauyi ta yadda zaku iya kiyaye cikakkiyar dabara akan duka amma na ƙarshe biyu na kowane saiti, in ji Perkins. (Siffar ku na iya rushewa zuwa kashi 70 ko 80 cikin ɗari na manufa kawai a kan reps biyu na ƙarshe, in ji ta.) Kuma ku haɗu da zaman ku don guje wa yin aiki da ƙungiyoyin tsoka iri ɗaya (da matsi haɗin gwiwa iri ɗaya) kowace rana. Shugaban zuwa azuzuwan horo mai nauyi ko nauyi a kowace rana a mafi yawan lokuta, musamman a cikin 'yan watannin farko na sabon tsarin yau da kullun, in ji ta. "Kada ku yi aji guda kwana uku a jere," in ji Strickland. "Yayin da kuka had'a shi, ba za ku iya cutar da wani abu ba."

Sauƙi cikin Horon Hill

Hotunan Corbis

Yawan tuddai da yawa-yayin da suke gudu a waje ko hau kan mashin elliptical-na iya kunna fatar ku. "Tunis suna buƙatar ƙarin aiki akan ɓangaren quads, wanda ke nufin babban nauyi akan hular gwiwa da gaban gwiwa," in ji Strickland. "Ba yana nufin ba za ku iya yin tuddai ba. Amma kuna buƙatar kasancewa cikin ƙoshin lafiya."

Guji Rauni: Masu tsere yakamata su fara shirye -shiryen aikin tudu tare da ƙarfafawa na huɗu da hip, in ji Strickland. Harshen Clam, ƙafar gefe tana ɗagawa, da tafiya mai tsuguno suna yin niyya ga gluteus medius-tsoka mai alhakin juyar da ƙafarka zuwa gefe. Ana iya yin kowane motsa jiki tare da ko ba tare da ƙungiyar juriya ba. Ƙara kafafu da squats manufa quads. Sauƙaƙan zuwa horon tudu kawai bayan kuna da tushe mai ƙarfi wanda ya haɗa da horo mai ƙarfi. Kuma, kuma, kada ku yi yawa, sau da yawa. Shugaban kan tuddai a kowace rana, Strickland ya ce.

Inganta Tsarin Yoga

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"Yawancin marasa lafiya suna cewa, 'Yana jin zafi lokacin da na yi jarumi,' wanda shine ainihin abin jin daɗi," in ji Strickland. "Saboda ba su san yadda za su inganta yanayin su ba. Ba su da isasshen ƙarfin hip, suna barin gwiwoyin su su shiga, kuma a ƙarshe suna sanya damuwa da yawa a kan gwiwa."

Guji Rauni: Fara da ƙaramin aji ko sanya kanku kusa da malami don koyon ingantacciyar dabara don kowane motsi. Tunda a bayyane yake nau'i ya bambanta ga kowane matsayi, fara da waɗannan Mahimmancin Yoga Cues don Samun Ƙari daga Lokacin Mat ɗinku.

Gyara Motsawar Barre

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Strickland ya ce "Ina yin darussan barre, kuma lokacin da na leka cikin ɗakin, ina mamakin yadda mutane da yawa ba sa zama cikin zurfin shiga cikin pliés ko squats saboda yana cutar da gwiwoyin su," in ji Strickland. "Idan yana cutar da ku, ku tsuguna kawai gwargwadon yadda kuke jin daɗin gwiwa. Akwai bambanci tsakanin gajiya da tsokoki da cutar da gwiwa."

Guji Rauni: Gyara motsi kamar pliés don kada ku ji ciwon gwiwa. Maimakon a ɗora ƙwanƙolin ku da ƙarfi, yi nufin samun matsayi mafi tsaka tsaki, kuma kawai juya ƙafafunku gwargwadon yadda ya dace. Lokacin da lokaci ya yi ga waɗanda zurfin gwiwoyin suke lanƙwasa, ku yi ƙasa kawai idan ba ku da zafi. In ba haka ba, tanƙwara kawai zuwa layin jin daɗin ku. Lokacin shakku, yi magana da malamin ku don ganin yadda zaku iya canza duk wani motsi da ke damun ku, in ji Strickland.

Ƙarfafa Kafin Matakai

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Kafin ku ɗauki ƙalubalen matakan ofis ɗinku ko tseren hawan hasumiya, shirya ƙafafunku tare da horo mai ƙarfi wanda ke kai hari ga quads, kamar ɗaga madaidaicin kafa. Strickland ya ce "Mutane da yawa suna shigowa bayan ƙalubalen matakala tare da gwiwoyi masu rauni sosai saboda quads ɗin su ba su da ƙarfi don tallafa musu," in ji Strickland. Kamar tuddai, matakalai suna sanya ƙarin kaya akan gwiwoyinku - kamar sau 3.5 nauyin jikin ku lokacin hawan matakala da nauyin jikin ku sau biyar lokacin da kuke sauka, a cewar Sashen Babban Asibitin Massachusetts na Ma'aikatar Orthopedic.

Guji rauni: Jirgin ƙasa mai ƙarfi don haɓaka quadriceps, hamstrings, da sauran tsokoki waɗanda ke goyan bayan gwiwoyin ku kafin magance matakan motsa jiki. Gwada ɗaga kafa madaidaiciya, tsoma kafa ɗaya, murɗaɗɗen hamstring, squats na bango, da sauran motsa jiki na ƙarfafa gwiwa, yana ba da shawarar Cibiyar Nazarin Likitocin Orthopedic ta Amurka.

Siffata Kafin Kickboxing

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"Ba za ku iya samun matsalar gwiwa na yau da kullun ba kuma kuna yin wasan ƙwallon ƙafa. Yana buƙatar cikakkiyar kafa." Gagarawa suna samun karkarwa, kuna tafiya ta sabbin hanyoyi, kuna buƙatar samun kwanciyar hankali-komai na iya faruwa.

Guji Rauni: Strickland ya ce "Kafin ku yi ajin wasan dambe, ya kamata ku kasance cikin kyakkyawan tsari-tsayayye, tare da daidaituwa da karfin gwiwa," in ji Strickland. Kawai yin wasan ƙwallon kwando da wasan kifin kifaye idan kuna da ingantacciyar tushe mai dacewa kuma kun kasance horo mai nauyi, Strickland ya ba da shawara. Duba ma'aunin ku tare da lanƙwasa kafa ɗaya a gaban madubi kafin ku shiga aji, ta ba da shawarar. Kuna buƙatar yin aiki da ainihin ku? Gwada katako da karnuka-tsuntsaye don horar da ƙoshin ku da ƙyalli, da faranti na gefe don ƙulla abubuwan obliques ɗin ku. (Idan kuna da wasu ayyukan da za ku yi kafin gwada ajin kickboxing, kar ku yi gumi! Gwada ɗaya idan Hanyoyi 6 don Supercharge Your Workout This Summer.)

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