He aha te mea e hiahiatia ana e te hunga oma katoa ki te Whakangungu Taurite me te Whakangungu

Toka Te Manawa

• Me pehea te Aromatawai i to Taurite me to Pumau
• Me pehea te Whakapai ake i to Taurite me to Pumau
• Arotake mo

Mena he omaoma koe, kare e kore kua rongo koe i waenganui i o maero he mea nui te whakangungu-whakangungu - kei te mohio koe, he yoga iti i konei, etahi whakangungu kaha ki reira. (Ana mena kaore i a koe, kaore he werawera-anei nga whakangungu whakangungu whakawhiti katoa e hiahiatia ana e nga kaitautoko katoa.)

Engari me pehea te hiranga o te mahi taurite me te pumau? Ka rite ki taku ako tata nei i te wa o te huihuinga me tetahi tohunga tinana tinana, ka taea e koe te whakarereke i to oma-me te tupono o to whara.

"Ko te oma te mea nui, te peke atu i tetahi o nga waewae ki tetahi atu. Na, ki te kore koe e noho pumau, ka raru koe ki te pauna i tetahi o nga waewae, ka paa tonu to oma me to tupato ka whara ka rere koe. , "e kii ana a Polly de Mille, CSCS, he kai-aroaro tinana whaimana me te kaitirotiro haumanu o te Tisch Sports Performance Center i te Hohipera mo te Taapara Motuhake i New York. Whakaarohia nga take iti e pa ana ki te toenga he turuturu ka pa ki to ahua-whakanuia e te mano o nga hikoinga e oma ana koe, a ko aua riipene ahua koretake ka whakatuwhera i nga keeti waipuke mo nga whara kino me nga waa whakaoti pouri. Kaore i te pai.

Me pehea te Aromatawai i to Taurite me to Pumau

Ki te mohio mehemea kei te whakararu i taku whakangungu haurua marathon etahi take taurite me te pumau, i uru ahau ki tetahi karaehe me de Mille i te Michelob Ultra Fit Fest, he huihuinga whakapakari tinana e rua nga ra e aro ana ki te toenga me te whakaora, i oati ia "he makariri. "

I timata mai i te makariri - na Mille i tu matou i runga i tetahi waewae ka aro ki te ngawari me te uaua o te noho taurite. Ki te kore koe e tu i mua i te kaimatai tinana, ka taea e koe te aromatawai i a koe ano: Me tu noa ki mua i te whakaata me te maataki ka ahatia te toenga o to tinana ina tangohia e koe taua waewae, e ai ta de Mille. "Kei te neke atu to hope tu ki waho? He hiroki to katua? Me totoro o ringa ki waho kia mau ai koe?" Ma te tino taurite me te pumau, ko te wahanga anake o to tinana me neke ko to waewae i te wa e puta mai ana i te whenua. He ngawari ake te korero atu i te mahi.

Muri iho, kei te hiahia koe ki te tiro he aha te paanga o to pauna ka tiimata ana koe-i konei hoki ka uaua pea te haere. Whakamahia te nekehanga rere i te wa e whakatokia ana tetahi waewae ki te whenua. Me ngana ranei ki te pupuhi pitara à la Jessica Biel ka titiro mo nga wehenga rite tonu i to ahua, penei i te pahū hope, te hurihanga turi, te hiroki ranei. (Ka taea hoki e koe te whakamatautau ki te whakamatau i tenei whakamatau.)

Mena kaore koe i te tino mohio he aha taau e kite ana i te whakaata, koinei tetahi atu huarahi hei whakamatautau: Me whakaatahia koe e to hoa mahi i muri i a koe e oma ana. Mena ko to pumau me to taurite kei runga i te tohu, me taea e koe te tuhi i tetahi raina taumata puta noa i ou hope kaore e huri ngatote ki ia nekehanga.

I taku huihuinga me de Mille, i kite ahau i nga raru nui e rua: I taku nekehanga, ka tiimata taku huha tu-waewae ki te taha ka huri taku turi ki roto. I pakaru taku werawera i te ngana ki te pupuri i taku ahua i a au e neke ana. Whakamaori? Ko ahau tetahi whara e pa ana ki te toenga e tatari ana kia puta.

"I roto i nga rangahau mo nga mea katoa mai i te mate o te roopu IT ki te mamae patellofemoral ki te pakaru o te ahotea tibial-katoa nga whara nui e rere ana-kotahi mea ka puta ake ano: he nekehanga i roto i nga hope ka tau nga kaiwhaiwhai ki runga i tetahi waewae," ta de Mille.

Me pehea te Whakapai ake i to Taurite me to Pumau

Pērā i ahau, he take pūmau pea kei a koe. Waimarie, ka taea e koe te mahi nui ma te whakapakari i nga waahanga matua e rua: ko to glutes me to matua, e kii ana a de Mille. (P.S. Ko enei ngoikoretanga pea te take i muri i to mamae o raro o muri.)

Me timata ma te whakamatautau me pehea e pa ai to kaha ki to oma: Mahia he piriti waewae kotahi, e ai ta de Mille. "Mena kei te paheke to hamstring, he tohu tohe ranei, he tohu kei te kore e mahia e to whekau te mahi me mahi-ma to reke koe e mau ki runga," hei tana. Ko ana mahi korikori: ko te neke o te waewae kotahi ano he hikina waewae kotahi, he squats, he piriti, me nga karaka hope (he mahi e tu ana koe i runga i tetahi waewae ka mahi i te hiki i te waewae kotahi i te 12 karaka, ka huri paku ki te ko te taha matau ki te tahi karaka, ki te rua karaka, ki etahi atu. Katahi ka huri ki tera taha, me te mea e pa ana ki te 11 karaka, 10 karaka, etc.). Ka taea hoki e nga roopu piakete te awhina i a koe ki te hanga kaha ake ki o reke me to hope ka awhina i to pumau rere. (Whakamatauhia tenei mahinga reihi taonga e arotahi ana ki to reke, hope, me nga huha.)

Ko te kaha matua te mea matua mo te whakapai ake i te toenga me te pumau. Kia tirohia he aha pea te awe o to pumau, tiimata ma te aromatawai i te kaha o to papa taha. Ka taea e koe te pupuri i tetahi? Ka toua to hope ka huri whakamuri ranei ki muri? Mena he wero tenei nekehanga, pai ake koe ki te papa taraiwa, stat. (Koinei te take i tino nui ai te kaha matua i roto i nga mea katoa e mahia ana e koe-me te mahi marau hei awhina i a koe ki te hanga i te kaha 360-tohu.)

Ahakoa ka taea e enei nekehanga te aukati i te whara rere, mena kei te mamae koe, haere ki te tiro i tetahi kaiwhakawhanake pera i a de Mille e mohio ana ki nga wharanga hakinakina ka kore e taea te toro atu ki te waahi kei reira te kink i roto i to mekameka kinetic ka mamae.

I mua i te whakahokinga mai a de Mille i ahau ki te patu i te papaahi, i homai e ia he mahi mahi i mua i te whakahaerenga hei awhina i nga uaua e mau ana. Me timata ma te tu taha taha me tetahi hope e pehi ana ki te pakitara. "Kia mohio kei te tika te waewae o waho ki raro i a koe, katahi ka hikina to waewae o roto," tana whakahau. I a koe e tu teitei ana i runga i to waewae o waho, me mohio kei te noho tika o hope ki te pakitara, kia puhoi te oma me te waewae o roto. Whakamahia to hope o waho me to hiku ki te pana tonu i to hope atu ki roto i te pakitara kia rongo koe i te ahua o te pou-pou. Whakahoki ano i nga taha e rua.

Ko tenei mahi ka whakatauira i nga mahi a to hope me to uaua ki te pupuri i a koe i runga i to oma, ka whakamarama a de Mille. "Koinei te ahua e kii ana koe ki to roro, 'i a au kei tenei tuunga, koinei nga uaua e tika ana kia whana mai,'" hei tana. "Ko taua uaua te punga o te mekameka katoa."

Ko te mahi i tino mohio ake ahau ki nga mea e tupu ana i roto i toku tinana i taku oma-i ia meneti, me tirotiro ahau ki a au ano, me te pupuri i roto i te hope nauhea, me te whakarite kia kore e mangere oku glutes. He tino puhoi te haere, engari hei ki ta de Mille, he tino pai te whakangungu.

Arotake mo