Dalilin da ya sa Kwaskwarimar Ƙarfi Za Ta Sa Ka zama Mai Gudun Gudu

Wadatacce

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Wataƙila kuna yin squats don wannan dalili kowa yana yin su-don haɓaka ƙwanƙwasawa, mafi ƙyalli. Amma idan kuna kallon wasannin guje-guje da tsalle-tsalle na Olympics, za ku iya ganin ma'auni guda ɗaya a tsakanin 'yan wasa - masu ƙarfi da aka sassaƙa ɗumbin gindinsu. Don haka menene alaƙar aikin ku mara kyau da lokutan gudu? Jordan Metzl, MD, likitan likitan wasanni wanda shima dan tseren gudu ne, ya yi bayanin yadda mahimmiyar rawa mai karfi take da gudu. Amsa a takaice: Gaskiya, yana da mahimmanci.

"Ina ganin dubunnan masu tsere a ofis na kowace shekara tare da raunuka, kuma na gano cewa kuskuren da mutane ke yi shi ne cewa ba su da ƙarfin horo a hanyar da za su rage raunin gudu, kuma musamman ba su ƙarfafawa ba. Metzl ya ce.

Me yasa suke da mahimmanci? Idan glutes ɗinku ba su da ƙarfi kuma ba ku shiga lokacin da kuke gudu, yawancin ƙarfi daga ƙasa ya bugi ƙananan ku, raunin hamstrings, wanda zai iya haifar da raunin maraƙi, raunin hamstring, da raunin jijiyoyin Achilles. Metzl ya ce "Ƙarfafa ƙyallen ku yana ba su damar raba ko rage yawan nauyin da ke gudana a cikinku, yana ɗora shi cikin manyan tsokoki masu ƙarfi," in ji Metzl. "Gilashin kuma suna samar da ƙarin ƙarfi, don haka kuna gudu cikin sauri da inganci." (Karanta ƙarin shawarwari da dabaru don Gujewa Raunin Gudun Gudun Gudu Biyar.)

Metzl yana jin ƙarfi sosai game da aikin ganima ga masu tsere har ma ya fara haɗuwa da hashtag mai haske: #strongbutt, #happylife. Ya kuma fito da suna don abin da ke faruwa ga mutane idan ba su motsa jiki ba kuma gudun su yana fama da wahala a sakamakon: Weak Butt Syndrome, ko WBS. (Psst...Kalli wadannan Hanyoyi guda 7 Don Zama Nagartaccen Mai Gudu Ba tare da Gudu ba).

Don tabbatar da cewa ba ku sauko da shari'ar WBS ba, gwada aikin motsa jiki na Ironstrength na Metzl. Yana jaddada motsi na plyometric wanda ke gina glutes da sauran tsokoki masu aiki waɗanda ke aiki tare lokacin da kuke gudu-gwada aikin motsa jiki na tsawon sa'a sau ɗaya sau biyu a mako. Kuna son samun sauƙi a cikin ɗan hankali a hankali? Metzl ya ce motsa jiki kamar tsalle tsalle na plyometric, huhun plyometric, ko burpees babban farawa ne.

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