Menene Mafi mahimmanci: sassauci ko motsi?

Wadatacce

• Menene bambanci tsakanin sassauci da motsi?
• Shin sassauci ko motsi yafi mahimmanci?
• Anan ga yadda zaku inganta motsinku.
• Bita don

Motsi ba sabon abu bane, amma a ƙarshe yana samun hankalin da ya cancanci, godiya ga shirye -shiryen motsi na kan layi (kamar RomWod, Motsa Motsa kai, da MobilityWOD) da azuzuwan motsi a wuraren shakatawa kamar S10 a New York City. Amma menene motsi ~ da gaske ~ yake nufi, kuma abu ɗaya ne da sassauci?

Menene bambanci tsakanin sassauci da motsi?

Abu na farko da farko: Motsi ba ɗaya yake da sassauci ba. "Mutane sun kasance suna amfani da sassauci da motsi har abada, amma kwanan nan an sami matsa lamba don rarrabe ra'ayoyin biyu," in ji mai ilimin hanyoyin kwantar da hankali na jiki Grayson Wickham, CSC, wanda ya kafa Movement Vault, kamfanin motsi da motsi. Wannan saboda yayin da "motsi" da "sassauƙa" na iya haɗawa da ra'ayi iri ɗaya, sun bambanta (ko da yake an haɗa su) ra'ayoyin da ke da tasiri daban-daban ga lafiyar ku, in ji shi.

Sassauƙi yana nufin ikon haɓakar kyallen jikin ku na ɗan lokaci, in ji Wickham. Misali, idan kyallen jikin ku sun kasance kamar tarkon yatsa na kasar Sin, adadin kayan ba ya canzawa a zahiri, ba za ku iya yin girma ba, amma kuna iya yin kwangila, in ji malamin motsi Gabrielle Morbitzer. A gaskiya ma, yana da wuya a jiki don tsawaita tsoka, saboda an haɗa iyakar zuwa ƙasusuwa a haɗin gwiwa, in ji Wickham. (Ƙara koyo game da m ra'ayi na sassaka dogon, m tsokoki.)

To menene motsi, daidai? Motsi shine ikon ku don motsa tsoka ko ƙungiyar tsoka ta hanyar motsi a cikin soket ɗin haɗin gwiwa tare da sarrafawa, in ji Wickham. Kuma don motsa tsoka tare da sarrafawa, kuna buƙatar ƙarfi."Motsi yana nuna yadda muke tafiya da kyau da inganci," in ji Morbitzer. "Sauƙaƙe wani ɓangare ne na motsi, amma ƙarfi, daidaitawa, da wayar da kan jiki suma abubuwa ne na motsi."

Hanya mafi sauƙi don fahimtar bambancin shine tunanin sassauci azaman wucewa da motsi kamar mai aiki. Hanya mai lanƙwasa ta hanji, misali, na iya taimakawa ƙara sassauci. Ƙunƙarar gindi ko manyan gwiwoyi za su ƙara motsi a cikin waɗannan tsokoki da haɗin gwiwa. (PS Ga abin da za ku yi lokacin da ƙwanƙolin ƙafarku ta yi zafi AF.)

Shin sassauci ko motsi yafi mahimmanci?

Sauƙaƙewa na iya taimakawa tare da motsi, amma matsanancin sassauci ba zai haɓaka aikin ku kai tsaye ba, in ji Morbitzer. Amy Opielowski, babban mai koyarwa a CorePower Yoga, ya ce wannan haɗin ke tsakanin su biyun, ƙari da cewa motsi yana da mahimmanci don rigakafin rauni da aikin motsa jiki, wannan ya sa ya fi kyau a mai da hankali kan motsi gaba ɗaya sabanin kawai sassauci. Kuma a, hakan ma yana zuwa ga yogis waɗanda ke son su iya lanƙwasawa cikin pretzels, in ji ta.

Bugu da ƙari, akwai ƙarancin binciken kimiyya don tallafawa ra'ayin cewa sassauƙa mai sauƙi yana rage haɗarin rauni, in ji Wickham. Binciken bita biyar da aka buga a cikin Jaridar Clinical na Wasannin Wasanni ya gano cewa mikewa tsaye ta wannan hanyar ba shi da alaƙa da raguwar rauni. An buga bita na biyu a Jaridar Likitan Burtaniya ya gano cewa mikewa kuma baya rage ciwon tsoka a cikin kwanaki masu zuwa motsa jiki.

Masana sun fara gane cewa haƙiƙanin motsi ne, ba sassauci ba, wanda ke rage rauni, ƙara lafiyar haɗin gwiwa, da rage ciwon haɗin gwiwa, in ji Wickham. Wancan saboda motsi yana magance duk abubuwan da ke iyakance motsi da aiki. "Ko kuna shiga cikin kare da ke ƙasa ko kuna yin ƙwanƙwasa sama, kuna buƙatar samun ikon sarrafa haɗin gwiwa da kewayon motsi don aiwatar da motsi-wato motsi," in ji shi.

Jikin ku a dabi'a zai rama rashin motsi mara kyau, wanda yawanci yana bayyana a matsayin mummunan tsari wanda ba zai iyakance aiki kawai ba amma zai iya haifar da rauni, in ji Morbitzer. "A matsayina na malami, manufa daya da na ji daga 'yan wasan da ke jin iyakancewa ta hanyar motsin su shine suna so su sami sassauci, amma kashi 98 cikin dari, abin da suke nufi shine suna son inganta motsin su." Misali, idan ba za ku iya taɓa yatsun kafafunku ba, da alama za ku ɗauka cewa ƙusoshin kafafu masu laifi ne, amma yana iya yiwuwa ba ku da motsi.

Anan ga yadda zaku inganta motsinku.

Labari mai dadi: Wataƙila kun riga kun yi amfani da wasu manyan kayan aikin motsi don murmurewa daga motsa jiki masu wahala. Abubuwa kamar rollers rollers ko ƙwallan lacrosse duka manyan saki ne na kai-da-kai don ƙarawa zuwa akwatin kayan motsi. (Ba a taɓa amfani da robar kumfa ba a baya? Ga yadda ake yin kumfa.) Gaskiya, yana iya zama ɗan azabtarwa da farko, amma bincike da aka buga a JOurnal na Ƙarfafawa da Kwarewa Reskunci gano cewa mirgina lactic acid na iya yin abubuwan al'ajabi ga tsokar tsoka ta hanyar fasa kyallen nama da inganta wurare dabam dabam. (Shin kun san kumfa mai jujjuyawa akai -akai na iya haɓaka sassauƙan hamstring da daidaituwa, rage gajiya na motsa jiki, da rage yuwuwar ciwon ku da fari?

Haɗin numfashin ku tare da motsin ku kuma ana tsammanin yana da babban tasiri kan yadda kuke motsawa yadda yakamata. Yi aiki ta hanyar zaɓar hanyoyin yoga waɗanda ke haɗa aikin numfashi, in ji Opielowski. Sannu a hankali, numfashi mai sarrafa kansa na iya haɓaka martanin parasympathetic, yana taimakawa shakatawa jikin ku da rage tashin hankali gaba ɗaya, in ji ta. (Idan ba ku da lokacin yin yoga, gwada waɗannan motsa jiki na numfashi a maimakon haka.)

Hakanan zaka iya gwada takamaiman azuzuwan motsi, kamar waɗanda ake bayarwa ta Wickham's Movement Vault, waɗanda ke girma a cikin ƙasar, da kuma yawo akan layi. Ko ta hanyar mikewa mai ƙarfi, ɗumi-ɗumi, ko sanyin sanyi, abin da ya fi mahimmanci don haɓaka motsi shine yin ɗan kaɗan kowace rana, in ji Wickham.

Kuna sha'awar inganta sassaucin ku kuma? Gwada wannan tsarin shimfidawa na gida daga Vanessa Chu, co-kafa Stretch *d.

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