Dzimwe nguva iwe unonyatsoda kutamba usati wafamba
Iwe ungangodaro wakanzwa mutsara "kushanda zvakanaka," kana "kufamba kwebasa," uye wakashamisika uchinyarara iwe pachako, "kushanda kweiyo , chaizvoizvo?" Uye iwe haugoni kuipa kuburikidza nekubvunza mubvunzo.
Ichokwadi ndechokuti shoko rokuti "kushanda" rinokandwa zvakapoteredzwa nevanodzidzisa ivo pachavo uye vadzidzisi vehutano vasina huwandu hwakawanda hwetsanangudzo pamusoro pekuti chii chinoshandiswa kufamba kwemafambiro, nei vachifanirwa se "kushanda," uye basa ripi ravanoita mukusimudzira zvakakwana Wellness. Lucky kwauri, yava kuda kuchinja.
Jarlo Ilano, chiremba wepanyama, nyanzvi yemakiriniki yemakiriniki uye Mutungamiri weGMB Fitness, nzvimbo yekushanda yemuInternet inotarisa zvakanyanya pakubatsira vanhu kufamba zvakanyatsobudirira, ine mhinduro dzose kumibvunzo yako inonyanya kukurudzira, pamwe chete nenhungamiro yakajeka yakajeka iyo zviratidzo zvekufamba-famba iwe unofanirwa kuisa pfungwa paunoedza kuvandudza hutano hwako. Hezvino izvo zvaunoda kuziva.
Functional Movement Pattern Basics
Izwi rinopesana nedzimwe "maitiro ekufambisa-shanduka" rinongovhiringidza nokuti, nenzira yechisikwa, hazvisi pachena. Apo vanodzidzisa vari voga vanoti, "Tiri kutarisana nehutano hwakanaka nhasi," chete kukutora iwe kuburikidza nekuurayiwa kwepamusoro uye kwepamusoro muviri, zvinonzwisisika kuti iwe unogona kutsvaira musoro wako uye ufunge, "Saizvozvowo basa rese rinoshanda zvakanaka ? "
Mhinduro yacho kwete, kwete chaizvo. Ilano anotsanangura, "Kushanda, nekutaridzirwa, zvinoreva kusangana nemamwe mabasa, uye munyaya iyi, basa iri riri basa revanhu rinokwanisa kushandisa muviri wako kuita zvaunoda kuita, kana iri mutambo kana kutamba, kana kumhanya-svetana nevanodiwa zuva rese. "
Uye kunyange zvazvo kuva "munhu anoshanda" zvakasiyana kune munhu wese-somuenzaniso, mutambi wemasvomhu anofanira kunge akakwanisa kumhanya, kumhanyira, kucheka, uye kunamatira pasina kurwadziwa kana kuregererwa, asi kugara kwemukadzi amai kunokwanisa kukwanisa kutora vana varo, kutamba papaki, kutakura zvinotengesa, uye kutakisa dhasiwashi pasina marwadzo kana kukanganisa-chaizvoizvo kufamba kwemaitiro kunofanirwa kuita mabasa aya hazvirevi zvose zvakasiyana.
"Paunofunga nezvemaitiro ekufambisa, unofanirwa kutarisa kufamba kwomuviri wako wose nenzira dzakasiyana-siyana dzinokurudzira, nenzira dzinokumutsa kubva pane zvigaro zvekugara uye zvigaro zvepamusoro zvinowanzoshandiswa panguva yebasa rekushanda," anodaro Ilano, "Mafambiro anosanganisira kurongedza muviri wako wepamusoro uye wakadzika nenzvimbo dzinoshandiswa kubva pakugadzikana kutamira, uye kudzoka zvakare."
Saka apo maitiro akaita semapapu anonzi anoshanda nokuti anoda muviri wose kuwirirana, kugadzikana, uye simba, kuita sezvinoitwa biceps curls hazvifungidzirwe kushanda nokuti havakwanisi kubatana kwepfungwa uye kwepanyama kubatanidzwa kunobatanidza zvakasikwa kuhutano hwevanhu.
Kukosha Kwokudzidzira Kushanda
Zvechokwadi, pane nguva uye nzvimbo ye biceps curls, asi kazhinji kutaura, nguva iyoyo nenzvimbo zvishoma. Ilano anotsanangura kuti, "Kusiyana kukuru pakati pekudzidzira kushanda uye zvimwe, kufanana kunowirirana, ndezvekuti zvinoshandiswa zvakadai se biceps curls kana kuwedzerwa kwemakumbo kuedza kusiyanisa tsvina yakadaro.Zvino, izvi zvinogona kuva zvakanaka, uye kunyange zvakakosha, kana uchidzoka kubva mukukuvadzwa, asi izvi zvakasununguka zvinowanzobata mutumbi sezvikamu zvakasiyana-siyana panzvimbo pane yose. "
Kutaura chokwadi, muviri wako haisi kungoita zvikamu-ndiyo mhando yakagadzirirwa yakagadzirirwa, uko zvikamu zvose zvakagadzirirwa kushanda pamwechete. Ilano anoenderera mberi achiti, "Kuvhima kunoshandiswa nemapoka akasiyana-siyana kuchaita kuti zvive nyore mukati memativi acho, asi rimwe sangano rinoshanda rinokurudzira kushandiswa kwemuviri wako kamwechete pamwe chete nekusachengetedzwa kwakazara."
Kuti uitsanangure iyo nzira yakasiyana, tora nguva yekuzvifunga iwe somutambi wevanhu. Vadzidzi vemitambo vanozivikanwa nokutaura zvinhu zvakadai, "Uchatamba nzira yaunoita nayo." Mune mamwe mazwi, kana iwe uchiita zvinyoronyoro, usazvisundira iwe, uye nguva dzose uite zvikanganiso usina kuvaruramisa, iwe uchanzwa usiri asina maturo, ane usimbe, unokanganisa kutamba panguva yemutambo.
Sezvo mutambi wevanhu, uri kutamba mutambo wehupenyu. Kana iwe usingadzidzise muviri wako kuti uende zvakanaka kuburikidza nechikwata chisina kubhadharwa chisina kukwana, hachizokwanisi kunamatira, kupera, dhavha, kana kuchinja nzira zvakanaka kana uchida. Maitiro anoshandiswa mashandisiro aunogona kushandisa kuti akubatsire "ita" nekubudirira uye "zvinoita" mutambo woupenyu.
Kana iwe wakamboshandiswa kune chimiro chakanyanyisa, chinongororwa chekudzidzira, kuchinja kune rimwe basa rinoshanda rinonzwa rakasiyana. Sezvo vashandi vaIliano vakatsanangurwa kwaari, iwe unogona kunge uchinzwa zviri nani zvakabatana mumuviri wako wose, pane kunzwa wakaneta kana kuneta mune dzimwe nhengo dzomuviri. Imwe mutsara unozivikanwa naIlano anonzwa? "Ndinonzwa sokuti ndashandisa mishonga yandakanga ndisingazivi kuti ndaiva nayo!" Ndizvo chaizvo pfungwa. Chinangwa chekudzidzira basa ndechekudzidzisa iwe mose , kwete kungoita zvikamu zvega.
3 Essential Functional Movement Exercises
Zvechokwadi, mubvunzo chaiwo ndewokuti, ndezvipi zvisingabatsiri zvinoenderana nekufambisa, uye ungatanga sei kurovedzwa kwehutano hwakanaka? PaGMB Fitness, Ilano uye shamwari dzake dzinofunga nezve "locomotion patterns" inotora muviri wako nenzira dzakasiyana-siyana uye mazamu ayo anonyanya kubatsira pakudzidza kwaunenge uine utera hunodiwa kuderedzwa. " Vanotarisa pane zvitatu zvinoshandiswa, imwe neimwe inosanganisira maitiro akawanda ekufambisa, uye chimwe nechimwe chazvo chine ruzhinji rwekugadzirisa nekusiyana:
The Bear . Bhechi inosanganisira "zvose zvina," kufanana nebheya kushanya iwe unogona kunge wakaita kuchikoro chesekondari. Apo iwe unoshanda pane dzakasiyana-siyana dzebere, iwe pakupedzisira unosimbisa simba kuburikidza nemapfudzi ako, kumashure, maoko, nemakumbo, paunenge uchisimudzira hamstring uye mhuru kushanduka, kugadzikana kwepamuviri uye chimiro (zvikurukuru pamapfudzi, mabvi, nemakumbo), pamwe chete yakagadziridzwa kufamba.
The Monkey . Iyo mbongoro inosanganisira hopping side kubva panzvimbo ye squat. Kunyanya iwe unopinda mumvura yakadzika (fungidzira kuti caveman angangodaro akaita sei kana kumira pedyo nechokudzidzira moto kuchidonhera pasi uye pakati pemakumbo ako, mabvi akanyatsogadzika, musana wechipfuva, uye maoko ako akaiswa pasi pamberi pe tsoka), saka iwe unogadzirisa pasi iri nzvimbo yakaderera paunenge uchishandisa maoko ako kuti akubatsire kutama uye kuenderera mberi kune rumwe rutivi.
The Frogger . Ichando chinosanganisira mberi uye kumashure hopping kubva panzvimbo ye squat. Iwe unopinda zvakare mumvura yakadzika, asi ikozvino iwe unoshandisa maoko ako kuti akubatsire kukurumidza uye kufambira mberi uye kumashure apo uchichengetedza rakadzika squat.
Izvo zvose monkey uye kubhururuka maitiro uye kushandiswa kwavanoita kunobatsira kusimbisa simba remukati, simba rebhanhire rebandauko nekugadzikana, kusimba kwakasimba kwemupenya, hip kushanduka, ruoko uye maoko kushanduka uye simba, kuenzanisa, kurongeka, uye motokari.
Saka nematatu chete-bheya, fira, uye monkey-uri kunyanya kuedza muviri wako wose kubva kumusoro kusvika kumakumbo, kuzivisa simba rako pachako uye kushaya simba maererano nekufamba kwaunoita, nekuvandudza simba, kushanduka, uye kuwirirana kunofanirwa kuva "basa revanhu."
Yenguva Yekutenda Kwepfungwa
Iva wakatendeseka-zvichida hauna kupedza nguva yakawanda uchikambaira kana kutamba-svetuka kunotamba, iwe iwe? Zvinofanira kuonekwa sechinhu chiduku kuti uise izvi zvinopinda mubasa rako, uye mikana ndeyekuti, ivo vachanzwa vasinganzwisisiki uye zvinoshamisa kuti vanotambudza pakutanga.
Asi panzvimbo pokumanikidzira muviri wako kuva mamiriro uye mararamiro asingagadziri, Ilano anosimbisa kuti zvakakosha kuchinja mafungiro ako nezvechinangwa chekuita muviri uye kudzidziswa. "Kazhinji kacho, vanhu vanosvika pakuita basa nechekare, 'kusarwa, kwete pfuma.' Uye zvinosuruvarisa, izvi zvinotungamirira kukuvhunduka, kuwedzera kukuvara, uye kusada zvachose kwekuita basa.
Kuti urege kubva pane izvi, iwe unofanirwa kutora kufamba uye kuita zvekuita semikana yekudzidza pamusoro pako uye kufambira mberi nekuvandudza panhanho inowanzoitwa ebbs uye inoyerera panzvimbo pane inomanikidzwa. Izvi zvinoreva kufambira mberi apo iwe unonzwa kuti kufamba kwako kwakanaka uye kwakasununguka kwekufambisa kunovandudza. "
Mune mamwe mazwi, inakidzwa nerwendo uye tora nguva yako panzvimbo yekurova gym zvakasimba kwemavhiki mashoma usati wazvipisa iwe. Kana iwe usingagumi, uchaona zvigumisiro. Zvichida migumisiro yakakura kudarika iwe waimbofungidzira.