Kuskure 8 da kuke Takawa

Wadatacce

• 1. Tsallake Dumin-ku
• 2. Gudun Gudun Wucewa Gaba da Belt
• 3. Rike A Gefen Teku
• 4. Tsallakewa zuwa Gefuna na Takara
• 5. Kasancewa Mai Kariyar Zones
• 6. Kallon Qafar Ka
• 7. Yin Gudu ɗaya da Gudu akan Maimaita
• 8. Tsoron karkata
• Bita don

Idan kawai gwanintar ku tare da injin tuƙi shine slo-mo dreadmill slogs a tsakiyar hunturu lokacin da kawai ba za ku iya jurewa buga ainihin kankara-err-ice ba, lokaci yayi da zaku sake sanin kanku da injin.

Angela Rubin, Manajan Gudanar da Lab Studio na Precision Running a Dutsen Equinox Chestnut ta ce "Ma'aikacin tuƙi na'ura ce mai ƙarfi sosai kuma tana ba ku damar ƙirƙirar irin wannan ƙwarewa mai ban sha'awa." (Mai alaƙa: Ƙalubalen Matsala na Tsawon Kwanaki 30 Wannan Abin Nishaɗi ne)

Kar ku yarda da ita? Kada ku duba fiye da dakin motsa jiki wanda aka buɗe daidai Lab ɗin Gudun Ƙaƙwalwa- sarari wanda ke ɗaukar nauyin motsa jiki, bugun zuciya (karanta: saurin gudu, tazara, gabaɗayan shebang) azuzuwan ƙwallon ƙafa. Shi ne irinsa na farko a gabar tekun gabas (ɗayan ɗakin yana wanzu a wurin Equinox na Santa Monica) kuma zai zama aji na farko da Equinox ke ba wa waɗanda ba membobi ba har ma da membobi (sa'a gare mu Bostonians!).

Amma kafin ku yi tsalle cikin aji-ko a kan bel ɗin don wannan al'amari-lokaci yayi da za a magance wasu daga cikin mafi yawan kuskuren da dukkanmu muke yi yayin gudu a cikin gida. Anan, muna fayyace su (da gyaransu) tare da taimakon wasu ƙwararrun masana. Daidaita dabarar ku kuma zaku sami sauri, juriya, da ƙarfi cikin ɗan lokaci kaɗan. (Yanzu haka ne wasan motsa jiki wanda za mu iya samu a baya.)

1. Tsallake Dumin-ku

Kuna cikin gaggawa, kawai kuna so ku gudu, don kada ku dumi. Babban babu-babu. "Yin ɗumi-ɗumi yana sanya ku cikin haɗarin jawo tsoka ko tagulla ƙwanƙwasa. Ta hanyar dumama kafin yin gudu za ku ƙara daɗaɗɗen kayan haɗin haɗin ku, dumama hamstrings, glutes, da hip flexors, kuma a hankali ku ɗaga jikin ku. bugun zuciya," in ji Kristen Mercier, mai horar da Tier III+ a Dutsen Equinox Chestnut.

Gyara: Tafiyar mintuna 3 zuwa 5 tana samun jinin ɗumi kuma jiki yana motsawa, in ji Mercier. Manyan gwiwoyi da butt na harbi na kusan daƙiƙa 30 kowannensu zai dumama ƙafar ƙafa, yana daidaita jikin ku don ingantaccen gudu.

2. Gudun Gudun Wucewa Gaba da Belt

Rungume gaban gaban mashin yana takaita tuƙin hannunka kuma yana iya hana ka gudu a cikin ɗabi'ar ka. Rubin ya ce "Lokacin da kuka yi kusa da na'urar duba, zaku iya iyakance motsinku na gaba da baya da gangan don kada ku buga injin tuƙi," in ji Rubin. Hakanan kuna iya juyawa baya, canza yanayin ku.

Ƙuntataccen jikin babba na iya samun sarkar amsa ga ƙananan jikin, ma. Rubin ya ce "Tsarinmu mai ban mamaki kamar na mutane shine a sami matakan daidaitawa yayin da muke gudu," in ji Rubin. "Hannun dama yana motsawa don daidaita ƙafar hagu. Idan ɗaya daga cikinsu ya iyakance ta hanyar waje, zai yi tasiri a kan ɗayan."

Gyara: Scoot dawo. Kuna son yin nufin gudu a tsakiyar belin. Don yin wannan ɗabi'a, sanya ƙaramin farantin a hannun maƙalli game da ƙafa daga baya daga mai duba, in ji Rubin. Kalubalanci kanka don kasancewa cikin layi tare da hakan.

3. Rike A Gefen Teku

Kuna jin kuna aiki tuƙuru kuma kuna iya turawa da sauri ta hanyar riƙe gefen tarkon? "A zahiri, yin wannan yana ɗaukar nauyi daga ƙafafu don haka yana sauƙaƙa samun aikin," in ji Mercier. "Kuma ƙaramin ƙoƙarin da kuke yi, ƙaramin adadin kuzari kuna ƙonewa gaba ɗaya." Bayan raguwar ƙoƙari, riƙe da injin tuƙi yana haɓaka mummunan matsayi, kuma yana iya haifar da tashin hankali a wuyanka, kafadu, da makamai, in ji ta.

Gyara: Idan kuna jin buƙatar riƙewa, da alama kuna tafiya da sauri. Sannu a hankali ku mai da hankali kan fom ɗin ku. "Ka yi tunani game da ɗagawa ta cikin kwatangwalo. Wannan zai sa kafadunka su sauke kuma jikinka ya shakata. Ya kamata hannayenka su dan lankwasa, suna iyo tare da jikinka," in ji Mercier.

4. Tsallakewa zuwa Gefuna na Takara

Rubin ya ce "Tsayar da motsi na gaba yana buƙatar jiki ya mayar da martani ga rugujewar rundunonin," in ji Rubin. A cikin yanayi na halitta (akan gudu a waje), zaku ƙara raguwa sannu a hankali. Rubin ya ce "Komawa zuwa ga bangarorin kusan koyaushe yana faruwa saboda yana da '' sauki '' da ƙarancin aiki sannan a hankali a hankali, '' in ji Rubin. "Idan kuna neman zama mai ƙarfi, mafi kwanciyar hankali, mafi kyawun mai gudu, ƙananan gajerun hanyoyi na iya ƙarawa zuwa ƙarancin aiki kuma da gaske yana shafar burin ku."

Ba a ma maganar ba, karkatar da ƙafarku kawai mafi ƙanƙanta kaɗan na iya haifar da murɗaɗɗen idon, gwiwa mai juyawa, ko mafi muni, mummunan faɗuwa.

Gyara: Yana da aminci don tsalle tsalle-tsalle a hanzarin tafiya (4 mph da ƙasa), eh-amma kuna da kyau ku horar da jikinku don ƙwarewar ɓarna ta halitta don ku iya yin ta lokacin da ba ku kan tafiya, ma , Rubin ya bayyana. (Treadmills a cikin Madaidaicin Gudun Lab ɗin an tsara su don raguwa a cikin sauri da sauri don guje wa buƙatar tsalle zuwa tarnaƙi, in ji ta.)

Idan mashin ɗinku yana da ikon tsara saurin gudu, shirya jinkirin saurin murmurewa wanda zaku iya taɓawa don rage saurin tafiya a ƙarshen tazara ko tsere. Ka lura cewa ba za ku iya rage gudu ba bayan gudu? "Wataƙila kuna tafiya da sauri," in ji ta. "Sauƙaƙa saurin gudu har sai kun sami damar rage rage gudu da ci gaba da tafiya ko motsa jiki, girmama masu gudu masu fafutuka masu fa'ida da ke horar da su."

5. Kasancewa Mai Kariyar Zones

Gidan talabijin na Treadmill na iya zama da wahala a guje wa-amma ta hanyar kunna wasan kwaikwayo (da kuma daga aikin motsa jiki) ba ku samun mafi kyawun gudu. "Lokacin da kake shagala, ana watsar da yanayinka, wanda ke tasiri ga tafiyarka. Wannan yana kara haɗarin haɗari, faɗuwa, ko haɓaka raunin damuwa yana tafiya gaba," in ji Mercier.

Gyara: Ƙirƙiri manufa don gudun ku kuma kiyaye shi a saman hankali a duk lokacin aikinku. Ko kun yanke shawarar yin aikin gaggawa, gudun tudu, ko kula da takamaiman yanki na bugun zuciya, samun manufa zai sa ku mai da hankali, in ji Mercier.

6. Kallon Qafar Ka

Masu tseren da ke fargabar cewa za su iya karkatar da hagu ko dama ko kuma su fado daga niƙa gaba ɗaya (dukkan mu, da gaskiya) suna kallon ƙasa yayin da suke gudu a kan abin tafiya. Amma wannan yanayin yana sanya tashin hankali a cikin wuyan ku da kafadun ku, in ji Rubin. Wannan a zahiri yana rage yawan iskar oxygen da zaku samu a cikin yanayin halitta, yana hana cika aikin gaba ɗaya.

​Gyara: Ka ɗaga idonka da baya. Gwada sami kallon da ke gaba tare da ɗan karkata ƙasa. Sau da yawa wannan yana daidai a allon maɓalli, idan yana da ɗaya. Rubin ya ce "Yawancin masana'antun kera motoci suna sanya masu saka idanu su tsayin 'matsakaita' daga belin," in ji Rubin. Amma kowa ya bambanta don haka tabbatar da samun abin da ya fi dacewa da shi ka. Idan mashin ɗinku yana gaban madubi, yi amfani da hakan don duba fom ɗin ku.

7. Yin Gudu ɗaya da Gudu akan Maimaita

Dogayen gudu masu tsayi suna da wurinsu a cikin kowane motsa jiki, amma yin su a kan tudu na iya zama mai ban sha'awa sosai. Waɗannan jogs ɗin kuma ba hanya ce mafi inganci don cin gajiyar niƙa ba. Azuzuwan Gudun Lab na Daidaici na tushen lokaci ne, ingantacciyar dabara don haɓaka ƙarfi da juriya, in ji Rubin. "Akwai babban ɗakin karatu don gudanar da abubuwa masu ban sha'awa da samun sakamakon da kuke nema."

Gyara: Gwada wannan wasan motsa jiki na mintina 20 bayan gano PR ɗin ku (mafi girman matsakaicin gudu na minti ɗaya).

• 45 seconds: -1.0 mph daga PR na minti 1. Mai da 60 seconds tafiya / gudu.
• Sakan 45: Sauri iri ɗaya tare da karkata zuwa kashi 1. Warke 60 seconds tafiya/jog.
• 45 seconds: Gudun iri ɗaya tare da karkata zuwa kashi 2. Warke 60 seconds tafiya/jog.
• 45 seconds: -0.5 tare da karkata a kashi 3. Warke 60 seconds tafiya/jog.
• Sakan 45: Sauri iri ɗaya tare da karkata zuwa kashi huɗu. Mai da 60 seconds tafiya / gudu.
• Sakan 45: Sauri iri ɗaya tare da karkata zuwa kashi 5. Mai da 60 seconds tafiya / gudu.
• 45 seconds: -0.5 tare da karkata a kashi 6. Mai da 60 seconds tafiya / gudu.
• Sakan 45: Sauri iri ɗaya tare da karkata zuwa kashi 7. Warke 60 seconds tafiya/jog.
• 45 seconds: Gudun iri ɗaya tare da karkata zuwa kashi 8. Mai da 60 seconds tafiya / gudu.

8. Tsoron karkata

Gudun hawa sama yana ɗaukar adadin kuzari da ƙone tsoka zuwa mataki na gaba. Rubin ya ce: "Ta hanyar karkatar da hankali za ku iya ƙara ƙarfin motsa jiki ba tare da yin aiki da sauri koyaushe ba," in ji Rubin. "Kuna iya gudu cikin ƙananan gudu kuma har yanzu kuna samun bugun zuciyar ku kawai ta hanyar ƙaruwa. Hakanan yana ɗaukar ƙarin tsokoki a cikin ƙananan jiki, musamman maraƙi, hamstrings, da glutes."

Bugu da ƙari, karkata yana ɗaukar wasu ƙarfi daga gwiwoyi, in ji ta, yana nufin mutanen da ke fama da matsalolin gwiwa na iya jin daɗi daga tsaunuka.

Gyara: Crank up the incline don kada ku yi saurin tserewa daga kan madaidaiciya, amma har yanzu kuna ƙalubalantar jikin ku. Gwada wannan motsa jiki na minti 12 na tudu daga Madaidaicin Gudun Gudun Lab bayan gano PR ɗin ku (mafi kyawun matsakaicin matsakaicin gudu na minti daya).

• 60 seconds: -3.0 mph karkashin PR taki a karkata kashi 7. Warke 60 seconds tafiya/jog.
• 60 seconds: +0.2 mph da sauri a karkata kashi 7. Warke 60 seconds tafiya/jog.
• 60 seconds: +0.2 mph da sauri a karkata kashi 7. Warke 60 seconds tafiya/jog.
• 60 seconds: +0.2 mph da sauri a karkata kashi 7. Mai da 60 seconds tafiya / gudu.
• 60 seconds: +0.2 mph da sauri a karkata kashi 7. Mai da 60 seconds tafiya / gudu.
• 60 seconds: +0.2 mph da sauri a karkata kashi 7. Warke 60 seconds tafiya/jog.

Bita don