Labarun Gudun gama gari guda 8, Batattu!

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Tabbas kun ji su- "ku tabbata ku shimfiɗa kafin ku yi gudu" kuma "koyaushe kuna gama tseren ku da sanyin gwiwa"-amma akwai ainihin gaskiya ga wasu "ƙa'idodi" masu gudana?

Mun tambayi masanin kimiyyar motsa jiki Michele Olson, Ph.D., farfesa a kimiyyar motsa jiki a Jami'ar Auburn Montgomery, don taimaka mana warware gaskiya daga almara idan ya zo ga shahararrun tatsuniyoyi masu gudana. (Psst: Mun sami tsere 10 cikakke ga Mutane Kawai Suma Suke Fara Gudun.)

Labari: Yakamata Kayi Miƙa Kullum Kafin Gudu

Gaskiyan: "Mikewa a tsaye ba shine mafi kyawun hanyar da za a ɗorawa kafin ku gudu ba," in ji Olson. Ku yi imani da shi ko a'a, za ku iya zahiri murƙushe tsokar ku tare da mikewa tsaye, kuma yana iya ma rage ku. Madadin haka, mai da hankali kan samun iskar oxygen zuwa tsokokin ku kuma ku ɗumi su-a zahiri, Olson ya ba da shawarar. "Fara ta hanyar tafiya da ƙwanƙwasa: murɗa hannuwanku, kafa kafadu kuma a hankali ƙara bugun zuciyar ku na kimanin minti 10 kafin ku ɗauki taki."

Wannan ba yana nufin yakamata ku tsallake mikewa gaba daya, in ji Olson. Kawai tabbatar da yin hakan bayan gudunka, lokacin da tsokarka tayi ɗumi sosai kuma tana cike da iskar oxygen da abubuwan gina jiki; sa'an nan kuma shiga tsakani a tsaye, mai da hankali ga kafa, hip, da ƙananan tsokoki. (Gwada wannan Dole-Yi Ƙafafun Kafa Bayan Kowane Gudun Singleaya.)

Labari: Ƙaramin Potassium ne ke haifar da Ciwon Muscle

Gaskiyan: Ƙunƙarar ƙwayar tsoka na iya haifar da ƙura a cikin salon ku, amma wannan ba yana nufin kuna buƙatar ɗaukar nauyin potassium don hana su ba. Olson ya ce "Cramps na faruwa ne ta farko ko dai yana da ƙarancin glucose (nau'in sukari da tsokar ku ke bunƙasa don kuzari) ko ƙarancin ruwa da matakan sodium," in ji Olson. Lokacin da kuke aiki sosai (kamar ɗaga nauyi ko tare da tsawan lokaci), kuna amfani da glucose cikin sauri fiye da abin da za a iya isar da shi zuwa tsokoki, kuma wannan yana haifar da lactic acid mai ƙona tsoka. Hanya mafi kyau don kawar da kullun da ƙananan matakan glucose ke haifar da ita shine ɗaukar hutu na 60-90 na biyu don taimakawa wajen kawar da jikin ku daga lactic acid kuma ba da damar glucose don tafiya zuwa tsokoki, in ji Olson.

Don hana ciwukan da ke haifar da yawan gumi yayin tserewar waje, ku tabbata ku kasance cikin ruwa mai kyau da abinci, in ji Olson. "Lokacin da kuke gumi, sodium ma ana fitar da shi, kuma ruwa da sodium suna tafiya hannu da hannu. Rasa manyan matakan potassium a zahiri yana da matukar wahala a yi. Potassium yana zaune a cikin sel mu kuma ba a fitar da shi cikin sauƙi kamar sodium. Sodium, kamar ruwa, yana zaune a wajen sel a jikinka." (Da yake magana game da cramps, san 11 Abubuwan da ke da alaƙa da Haɓakar Heat don Kulawa yayin ayyukanku na waje.)

Labari: Yakamata koyaushe kuyi "Cool Down" Bayan Gudun ku

Gaskiyan: Shin kun taba gama dogon gudu kuma duk abin da kuke so ku yi shine ku zauna amma abokin ku na gudu ya nace a kwantar da hankali? Albishirinku! Yana da kyau a zauna a kama numfashi bayan guduwa, in ji Olson. Manufar bayan 'sanyaya ƙasa' (hanya mai aiki don murmurewa) ita ce cewa za ku haɓaka ikon jikin ku don komawa al'ada, yanayin motsa jiki, amma ba lallai bane. Ƙara yawan numfashinka zai yi aikin daidai, in ji Olson. "An ƙera jikin ku don dawo da ayyukan sa zuwa yanayin hutu na yau da kullun-kuma bayan motsa jiki mai ƙarfi numfashi shine hanyar jikin ku don dawo da matakan oxygen, cire zafi, da fitar da kayan sharar gida ko kuna murmurewa ko kuma kuna murmurewa. . " (Kawai ku guje wa waɗannan halaye guda 5 bayan Gudu waɗanda ke cutar da lafiyar ku don samun murmurewa mai kyau.)

Labari: Ga Masu Gudu, Ƙarin Sauƙin Kai, Mafi Kyawu

Gaskiyan: "A zahiri, masu tseren da ke da ƙananan matsalolin ƙananan ƙafa kamar ƙyallen shinkafa da ciwon idon idon sawu da rauni su ne mafi sassauci a cikin haɗin gwiwa da Kara mai saukin kamuwa da rauni," in ji Olson. Don haka wannan yana nufin ya kamata ku daina mikewa? A'a, Olson ya ce. ya zama daidaituwa tsakanin sassauci da kwanciyar hankali don hana raunuka. Hadin gwiwa mai ƙarfi wanda ke da tsokoki masu ƙarfi da ke kewaye da su ba su ƙyale haɗin gwiwa ya shiga cikin jeri waɗanda za su iya shawo kan jijiyoyin da jijiyoyin. Darasi a nan shi ne, gwargwadon kwanciyar hankalin ku, zai fi kyau”.

Labari: Takalman Baure -ƙafa sune Mafi Kyawun Takalma ga Duk Masu Gudu

Gaskiyan: A Amurka muna girma muna sanye da takalmi kuma jikin mu yana dacewa da takalmi, in ji Olson. Amma ’yan gudun hijirar da ba takalmi daga Kenya, alal misali, ba sa saka takalmi, don haka jikinsu ya fi dacewa da gudu babu takalmi. Idan ba a saba muku da yin takalmi ba tare da takalmi ba, nan da nan canzawa daga ƙwallon ƙafa zuwa masu tseren takalmi ƙila ba shine mafi kyawun ra'ayi ba. "Idan kuna son gwada sabbin takalmin ƙafar ƙafafunku, ku tabbata kun sami sauƙi a cikin su. Ku tafi ga ɗan tazara mai nisa kuma ku gina a hankali," in ji Olson. Kuma yayin da za su iya ba da wasu fa'idodi ga masu gudu, ba su ne mafi kyawun zaɓi ga kowa ba. "Idan kuna sa orthotics ko kuma kuna da matsalolin haɗin gwiwa waɗanda ke buƙatar matashin takalmin gudu na yau da kullun, ƙila ba za ku yi kyau da takalmin takalmi ba," in ji Olson.

Labari: Ya Kamata Ku Yi Gudu tare da Farin Ciki don Guji Shin Tsagewar Shin

Gaskiyan: A gaskiya, akasin wannan gaskiya ne. "Idan kuna da ciwon ƙashi a gaba da waje na ƙashin ƙashin ku, da alama za ku iya biyan tsoka da jijiyoyin da ke gudu zuwa wancan ƙashin ƙashin," in ji Olson. "A zahiri yakamata ku rage takaicin ku don gujewa jan tsoka akan wannan tsokar. Idan kuna jin zafi a cikin shin yana iya zama ba matsala tare da takawar ku gaba ɗaya amma haɗin gwiwa mai ƙwanƙwasawa wanda ke ba da damar ƙafarku ta yi birgima a ciki. da yawa. Ƙarfafa bakanku zai zama mafi kyawun dabarun ku, tare da shimfiɗa jijiyar Achilles, don guje wa irin wannan nau'in ƙwanƙwasa."

Labari: Don Gujewa Tsanani, Masu Gudun Bai Kammala Karfin Horarwa ba

Gaskiyan: Ku yi itmãni ko a'a, ba a taɓa tabbatar da horar da ƙarfi don rage sassauci ko haifar da ƙunci a cikin gidajen ba, in ji Olson. "A gaskiya ma, ƙwararrun 'yan wasa-'yan wasan motsa jiki na Olympics-suna da sassaucin ra'ayi fiye da kowane rukuni na wasanni sai dai na gymnastics." Me ya sa? Ka yi tunani game da shi: Lokacin da kuka yi cikakken juzu'in motsi, kuna taimakawa inganta sassauci a kwatangwalo. Lokacin da kuka yi latti ƙasa, kuna inganta sassauƙa da tsawaita kafadun ku, in ji Olson. Ƙara yawan motsa jiki na ƙarfin jiki zuwa aikinku na yau da kullum zai iya taimakawa wajen inganta tafiyarku: " horon nauyi yana taimaka wa tsokoki su kasance masu ƙarfi. Yin nauyi mai sauƙi da fashewar motsi zai yi nisa don taimaka muku gudu da sauri da kuma ƙare tseren tare da harbi mai ƙarfi. " (Dubi Ayyukan Ƙarfafawa guda 6 da kowane mai gudu yakamata ya yi.)

Labari: Gudu Ya Isa Don Hana Kasusuwa

Gaskiyan: Duk da yake gudu hanya ce mai kyau don ɗaukar nauyin kashin baya da kwatangwalo, ƙananan kasusuwa na iya faruwa a wasu gidajen abinci, in ji Olson. Tunda gudu kawai yana ɗaukar nauyin ƙasa, hanya mafi kyau don hana osteoporosis tare da motsa jiki shine horar da jikin ku duka tare da motsa jiki iri -iri. "Daga nauyi ko yin yoga da pilates na iya taimakawa wajen inganta ma'auni. Yin faduwa daga rashin daidaituwa shine, a gaskiya, babban dalilin raunin hip. Don haka ko da kuna da ƙananan ƙananan ƙasusuwan ku a cikin kwatangwalo ko kashin baya, idan kun kasance. suna da daidaituwa mai kyau kuma da alama ba za su faɗi ba, tabbas kuna rage haɗarin raunin da ya shafi osteoporosis. ” (Yanzu, bincika Manyan Manyan 3 na Michele Olson don Cikakken Tons Abs.)

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