5-Motsi Motsi Na Yau da kullun Duk Sama da 40 Yakamata suyi

Wadatacce

• Raunin da zai iya bi da raunin motsi
  
• Gwada hanyoyin motsawa na 5-motsi
• 1. Nakasassun kuliyoyin saniya
• 2. A duk duniya
• 3. Komawa mala'ikan dusar ƙanƙara
• 4: kwararar Hip
• 5. Hamstring ƙarshen zangon isometric
• Labari mai dadi: Babu buƙatar yin canji mai yawa a cikin aikinku na yau da kullun
• Fa'idodi na aiki akan motsi
  

Yi damuwa game da makomar inda raunin rauni ko haɗin gwiwa da tsokoki sun fi yawa? Gwada motsi motsi.

Wine, cuku, da Meryl Streep na iya samun sauƙi tare da shekaru, amma motsin mu wani abu ne da ke buƙatar ɗan ƙarin kulawa don kiyaye shi yana gudana.

"Yayin da muke tsufa, mun rasa ikon isa ga duk jeri na motsi ba tare da ciwo ko diyya ba," in ji mai ilimin kwantar da hankali na jiki Grayson Wickham, PT, DPT, CSCS, da kuma wanda ya kafa Movement Vault, wani motsi da kamfanin motsi. A cewar Wickham, biyan diyya na faruwa yayin da aka sami karancin motsi a mahimmin haɗin gwiwa, kamar duwawarku

Don ramawa, "gwiwoyinku da gwiwoyinku za su motsa fiye da yadda ya kamata, don ba da damar jikinku ya motsa yadda kuke roƙonsa," in ji Wickham.

Hakanan, idan kuna da ƙarancin motsi a kafaɗarku, bayanku zai wuce-baka. "Za mu iya gode wa haduwar ayyukan tebur tara zuwa biyar, zama a kan gado, da kuma matsayinmu lokacin da muke amfani da fasaha don hakan," in ji shi.

Raunin da zai iya bi da raunin motsi

• sanya kafada (rauni na tsoka ko kumburi tsakanin kasusuwa a yankin kafada)
• jijiyoyi
• rage kunnawar tsoka, wanda zai iya haifar da asarar ƙarfi da hawaye na tsoka
• baya, gwiwa, da wuyan wuya

"Ciwon baya wani abu ne da kashi 80 cikin ɗari na mutane za su fuskanta a wani lokaci a rayuwarsu," in ji Wickham. Kimanin kashi 70 cikin 100 suna jin zafi a wuya a kalla sau ɗaya. Wasu 50 zuwa 80 bisa dari na waɗanda ke tare da wuyan wuyansa za su sake jin shi a cikin shekaru biyar

Anan ga wata kididdiga mai ban mamaki: raunin kafaɗa ya ƙunshi kashi 36 na raunin da ya shafi wasan motsa jiki, zuwa ga wanda rashin motsi a cikin kafada mai yuwuwa na taimaka.

Abin takaici, ba a makara ba don haɓaka aikin motsi don dawo da cikakken motsi na baya.

Yin haka a yanzu, musamman a cikin shekaru 40, ba kawai zai taimaka hana hana rauni da ciwo a nan gaba ba, zai iya taimaka muku ci gaba da aiki a cikin 60s, 70s, da kuma bayan. "Abin da ke ba mu damar gudanar da ayyukanmu na yau da kullun ne kamar yin wanki, wasa da kare, da motsa jiki ba tare da jin zafi ko takurawa ba," in ji Wickham. "Motsi yana da mahimmanci ga rayuwarmu yayin da muke tsufa."

Gwada hanyoyin motsawa na 5-motsi

Ko kuna cikin 40s ko ƙarami, haɗa wasu motsi suna motsawa cikin al'amuranku na yau da kullun na iya taimaka muku shekaru da yawa masu zuwa. Wickham ya haɗu da ayyukan motsa jiki guda biyar don haɓaka motsi da aiki a cikin maɓallan maɓallan ku.

Gwada yin wannan sau da yawa yadda zaku iya, ko sau biyar ko fiye a kowane mako. Ba wai kawai zai taimaka maka rayuwa mafi kyau a lokacin tsufa ba, amma kuma a hankali za ka ga ci gaba a cikin ayyukan nishaɗin yau da kullun da motsa jiki.

1. Nakasassun kuliyoyin saniya

Kyauta: GIF ta James Farrell

Kwatance:

• Fara a kan ƙafa huɗu tare da saman ƙafafunku an matse cikin ƙasa.
• Don fara lokacin kyanwa, toshe kashin ka a gindin ka dan tura kashin bayan ka sama zuwa sama, yin siffar kyanwar Halloween. Yayin da kake yin haka, tsawaita wuyanka domin kunnuwanka su sauka ta biceps naka.
• Bayan haka, sannu a hankali ku shiga cikin matsayin saniya don yadda cikinku ya zube ƙasa, ku cire kafadu daga kunnuwanku, kuma ku kalli saman silin.

Kewaya cikin saniya-cat a kalla sau biyar.

2. A duk duniya

Kyauta: GIF ta James Farrell

Kwatance:

1. Fara a tsaye, tare da gwiwoyi kaɗan lanƙwasa.
2. Doke hannunka sama sama yadda zaka iya.
3. Na gaba, lanƙwasa gefen zuwa hagu, matse dukkan tsokoki a gefen hagu na jiki.
4. Bayan haka, a hankali fara yin hanyar zuwa gefen dama na jikinka har sai kun kasance a gefe lanƙwasa a gefen dama. Wannan wakili daya kenan. Manufar wannan motsi shine bincika sabbin hanyoyin motsi da kunna tsokoki a cikin kashin bayanku.

Yi sau biyar a hankali a kowace hanya.

3. Komawa mala'ikan dusar ƙanƙara

Kyauta: GIF ta James Farrell

Kwatance:

1. Fara a tsaye tare da ƙafafunku kafada nisa.
2. Hira a kwatangwalo, a tura duwawarku a baya, a ɗan lanƙwasa a gwiwa, har sai kirjinku ya yi daidai da ƙasa. Bayan haka, da hannayenka a gefen ka kuma tafin hannunka na fuskantar sama, miƙa kafadun ka har zuwa wuri mai yiwuwa.
3. Sannan motsa hannayenka kamar kana yin mala'ikan dusar ƙanƙara.
4. Don yin hakan, da farko, kawo hannayenka a bayan bayanka gwargwadon iko. Sannan sai ku tura tafin hannu zuwa saman rufin kamar yadda zaku iya komawa.
5. A ƙarshe, zira dabino zuwa ƙasa, matse wuyan kafaɗun kafaɗun ku, kuma komawa matsayin farawa. Wannan wakili daya ne.

Nemi don sau biyar duka.

4: kwararar Hip

Kyauta: GIF ta James Farrell

Kwatance:

1. Fara a kan duk huɗu
2. Sanya kafa ɗaya kai tsaye zuwa gefe. Aɗa diddige ka a cikin ƙasa ka yi tunani game da juya tsokar cinya ta ciki (adductor).
3. Rike wannan jijiyar yayin da kake jujjuyawar duwawunka a baya har zuwa yiwu ba tare da yin baka ko lankwasa kashin baya ba.
4. Bayan haka, riƙe a nan na dakika biyar kafin komawa matsayin farawa. Wannan wakili daya kenan.

Maimaita sau 10 a kowane gefe.

5. Hamstring ƙarshen zangon isometric

Kyauta: GIF ta James Farrell

Kwatance:

1. Fara cikin durƙusa rabin gwiwa riƙe da abu ko bango tare da gwiwa gwiwa ta gaba. Matsa duwawarku har sai kun miƙa hancin ƙafarku na gaba kamar yadda ya yiwu.
2. Daga can, durƙusa gaba zuwa inda kake jin an miƙa miƙa a hamstarka. A wannan gaba na shimfiɗawa, ƙulla tsokar hamstarka kamar yadda zaka iya na tsawon sakan 10 ta hanyar tirka diddige cikin ƙasa. Ba ka motsi; kana kawai lankwasawa.
3. Bayan haka, tare da kafarka a tsaye, yi ƙoƙari ka ɗaga diddigin gaban ka daga ƙasa ta hanyar jujjuya ƙafafunka huɗu yadda za ka iya yi na dakika 10.
4. Canja gefe kuma maimaita kowace kafa sau uku.

Labari mai dadi: Babu buƙatar yin canji mai yawa a cikin aikinku na yau da kullun

Fa'idodi na aiki akan motsi

• Rage haɗarin rauni (prehab)
• ƙara ingancin rayuwa
• ƙara ƙarfin tsoka
• ingantaccen kewayon motsi
• rage ciwo yayin ayyukan yau da kullun

“Daidaitawa mabuɗi ne idan ya inganta yadda kake motsawa. 'Yan mintoci kaɗan a rana duk abin da ake buƙata don ganin ci gaba mai yawa a kan lokaci, ”Wickham ya tunatar da mu. "Mun kasance mafi rauni a cikin waɗannan ƙarshen motsi, amma kunna tsokoki ta wannan hanyar yana taimakawa haɓaka sassauƙa, firam tsarin juyayi, da ƙarfafa haɗin gwiwa."

Gabrielle Kassel wasa ce ta wasan rugby, wasan guje-guje da laushi, hada-hadar furotin, hada-hadar abinci, CrossFitting, marubucin jin daɗin rayuwa a New York. A lokacin hutu, ana iya samun ta tana karanta littattafan taimakon kai-da-kai, matse-matsi na benci, ko yin wasan girgije. Bi ta kan taInstagram.