Afotusɛm ntiantia
- Warm up with a short walk before you stretch.
- Hold each stretch 20 to 30 seconds, no bouncing.
- Stand and move a little every hour you sit.
Wosɔre firi wo pono ho na biribi a ɛwɔ wo dwonku mu yɛ wo den. Wode wo nsa kɔ apaawa a ɛwɔ soro no so na wo mmatire gyae ansa na aduru baabi a na ɛkɔ pɛn. Wodane wo ho hwɛ wo akyi na ɛsɛ sɛ wo soro honam nyinaa ne wo kɔn dane. Yeinom mu biara nkyerɛ sɛ woresɛe. Mpɛn pii no, ɛkyerɛ sɛ wo honam abɛyɛ adeɛ baako pɛ mu nimdefoɔ: sɛ ɛbɛkura ne ho dinn.
Yɛde nnɔnhwerew pii bobɔ yɛn ho gu nkonnwa mu, kuntunu yɛn ho gu mfoni so, gyina mmeae kakra koro no ara so. Honam ahoɔden no sesa hɔ ma deɛ wobisa firi wɔn hɔ no, na sɛ deɛ wopɛ sen biara ne sɛ wobɛtena baabi a, ɛyɛ tia na ɛyɛ den ama sɛ ɛtena hɔ no ayɛ mmerɛ. Cleveland Clinic ka no pefee: tena ase berɛ tenten ma honam ahoɔden no mu pii yɛ tia ankasa, titiri wɔ dwonku, hamstrings, ne koko mu. Apirim a wote no nka no yɛ akontabuo a ɛfiri tena ase pii mu.
Asɛm pa ne sɛ honam koro no ara a ɛsuaa sɛ ɛbɛyɛ den no bɛtumi asua sɛ ɛbɛsan akeka ne ho bio. Ɛhia abisadeɛ foforɔ pɛ, a wode brɛoo ne berɛ-biara yɛ.
Mobility ne flexibility nyɛ adeɛ korɔ
Saa nsɛmfua mmienu yi, wɔde di dwuma sɛ deɛ wɔkyerɛ adeɛ korɔ, na nsonsonoeɛ no ho hia ankasa wɔ sɛdeɛ wobɛyɛ wo ho adwuma fam.
Flexibility yɛ sɛdeɛ honam ahoɔden bi bɛtumi ate kɔ akyiri. Susu obi a ɔrebɔ ne mu na ɔma ne nsa sensɛn fam ho. Ɔreteɛ honam ahoɔden bi akɔ ne tweɛ a ɛtwa toɔ na ɔkura no hɔ.
Mobility yɛ sɛdeɛ pɔ keka ne ho yie wɔ ne tweɛ nyinaa mu a ɛwɔ nhyehyɛeɛ. Ɛyɛ flexibility a wɔde ahoɔden ne nhyehyɛeɛ a wɔde di saa tweɛ no ho dwuma ankasa aka ho. Wobɛtumi ayɛ flexible nanso wonni mobility sɛ wontumi mfa w'ankasa ahoɔden nkɔ gyinabea bi mu. Kwan a ɛyɛ a wode bɛhwɛ: flexibility yɛ sɛdeɛ ɛpono no bɛtumi abue akɔ akyiri, na mobility yɛ sɛdeɛ ɛnan ne ne nyiraneɛ so brɛoo.
Ma honam a apirim no, mobility ne botaeɛ a ɛyɛ papa. Wompɛ sɛ wobɛtumi abɔ wo mu akɔ stretch a emu dɔ mu nko. Wopɛ sɛ wobɛsɔre afiri akonnwa tiawa so, woforo atwedeɛ, woso nnɔbaeɛ, na woahwɛ w'akyi a wo honam nko wo.
Deɛ enti ɛfata simma kakra daa biara
Tweɛ a wode keka wo ho nyɛ adeɛ a wɔde ka wo ho kɛkɛ ma agodifoɔ. Ɛno na ɛma wotumi yɛ daa asetena mu nneɛma a ɔbrɛ nni mu.
Sɛ wo pɔ keka ne ho a kwan biara nni hɔ a, adwuma no kyɛ wo honam nyinaa so sɛdeɛ ɛsɛ sɛ ɛyɛ. Sɛ wɔnkeka wɔn ho a, honam ahoɔden afoforɔ yɛ adwuma boro so, na ɛhɔ na ɔyaw ne ɔhaw taa firi ase. Cleveland Clinic ka sɛ flexibility a ɛyɛ papa taa kyerɛ pira a ɛsua, akekamu a ɛyɛ mmerɛ, ne gyinabea a ɛyɛ papa, ɛfiri sɛ honam ahoɔden a wɔate no ma wo dompe akyi tena baabi a ɛsɛ sɛ ɛtena.
Mfeɛ ho asɛm nso wɔ hɔ a ɛfata sɛ wohunu a ɛnyɛ deɛ ɛyɛ hu. Nhwehwɛmu a wɔaka abom wɔ mfeɛ ne flexibility ho nwoma mu hunu sɛ pɔ tweɛ a ɛwɔ honam soro ne fam taa te ase bɛyɛ degree nsia anɔpadua biara akyi mfeɛ 55 mpɛn no akyi. Ɛno te sɛ deɛ ɛyɛ awerɛhoɔ kɔpem sɛ wokenkan nkaeɛ no: stretching a wɔyɛ no daa bɛtumi atia saa nkurae no mu pii. Saa ahweaseɛ no nyɛ ɛpono a ɛbue kwan baako. Ɛgye deɛ woyɛ no so.
Na mfasoɔ foforɔ a ɛyɛ dinn nso wɔ hɔ a ɛho hia wɔ adwene mu apɔmuden site bi so. Sɛ wokeka wo honam ho kwan biara nni mu a, ɛsesa sɛdeɛ wote nka wɔ mu. Apirim yɛ ahokyere ne ahyɛ a ɛda akyi a ano nnɔ. Sɛ woma ɛyɛ mmerɛ, kakra mpo a, ɛbɛtumi ayi saa adesoa no bi afiri wo da no so.
Sɛdeɛ wobɛyɛ mobility ho adwuma ankasa
Wonhia nnwinneɛ a ɛyɛ ma fam anaa dɔnhwere a wonni. Deɛ wohia ne sɛ wobɛkɔ so daa ne aboterɛ kakra. Yei ne kwan a ɛyɛ mmerɛ a wode bɛfiri ase.
Keka wo ho ansa na woayɛ stretch
Honam ahoɔden a ɛyɛ nwunu no nte kɔ akyiri yie. Ansa na woayɛ stretch ankasa biara no, fa simma kakra ma wo ho nyɛ hyew na mogya nkeka ne ho. Nantee tiawa, abasa nkanea kakra, dwonku nhinhim a ɛyɛ mmerɛ, squat brɛoo kakra a wokɔ tweɛ biara a ɛyɛ wo yie.
Saa ɔho-yɛ-hyew yi nso ne baabi a dynamic stretching wɔ. Dynamic stretches keka pɔ no fa ne tweɛ mu a wɔnkura no tweɛ a ɛtwa toɔ no so: nan nhinhim, sisie dane, mmatire nyira, lunge brɛoo a wode wo nsa kɔ akyiri. American College of Sports Medicine kamfo kanyan a ɛte sɛ yei sɛ ɔho-yɛ-hyew no fa, ansa na woayɛ ahoɔden anaa cardio, ɛfiri sɛ ɛsiesie honam no ma ɛkeka ne ho na ɛnyɛ sɛ ɛma ɛdwo.
Fa stretch tenten a wokura no kyɛ no ma akyire yi
Static stretching, baabi a wobɛkɔ gyinabea bi mu na woakura mu no, yɛ adwuma yie berɛ a wo honam ayɛ hyew, taa sɛ ɔho-yɛ-nwunu. Akwankyerɛ a ɛfiri ACSM ne sɛ kura stretch biara mu baabi a ɛda simma 10 ne 30 ntam. Sɛ woanyini a, kura tenten 30 kɔsi 60 simma taa ma mfasoɔ pii. Cleveland Clinic kyerɛ sɛ firi ase bɛyɛ 20 kɔsi 30 simma na yɛ adwuma kɔ simma baako anaa mmienu so sɛdeɛ worekɔ w'anim.
Brɛoo kɔpem baabi a ɛyɛ wo den kakra, ɛnyɛ ɔyaw a ano yɛ den da. Afei home na ma honam ahoɔden no nwo nkɔ mu. Na mmobɔ wo ho. Sɛ wobobɔ wo ho wɔ wo tweɛ a ɛtwa toɔ no ano a, ɛbɛtumi akanyan honam ahoɔden no ama ayɛ den na ɛde piranom nketenkete ho asiane ba.
Bɔ mmeae a ɛtaa pirim no
Apirim a ɛfiri tena pono ho pii no boa ano wɔ mmeae kakra a wɔnim. Daa adwuma tiawa bɛtumi aka:
- Dwonku. Dwonku hip-flexor stretch a wode wo kotodwe si fam brɛoo, anaa wogyina tenten kɛkɛ na wode wo kotodwe baako kɔ soro na woatwa wo honam mu, bue dwonku no anim a tena ase to mu no.
- Hamstrings. Bɔ wo mu fa wo dwonku ho a wokoto wo nkotodwe brɛoo na ma w'akyi nte sen sɛ wobɛkuntunu no den.
- Koko ne mmatire. Kyekyere wo nsa wɔ w'akyi na ma so kakra, anaa gyina ɛpono ano na ma w'abasa nnyinaeɛ nna ɛpono ho na woatwere wo mu.
- Akyi soro ne kɔn. Nnaneeɛ a ɛyɛ brɛoo, a wohwɛ wo mmati biara so brɛoo, ne nkyɛn-bɔ a ɛyɛ mmerɛ kakra.
- Nan ti. Hinhim kɔ w'anim wɔ wo nan koraa so na nyira wo nan ti biara. Nan ti a apirim brɛoo si squat, atwedeɛ, ne kari ho ɛkwan.
Pɛ sɛ wobɛbɔ honam ahoɔden akuo akɛse biara, sɛdeɛ ACSM kamfo no, sen sɛ wode w'adwene bɛsi baabi baako a apirim so.
Fa bi firi adwuma a ɛyɛ mmerɛ mu
Ɛnsɛ sɛ wofrɛ no mobility training ansa na ɛbɛyɛ deɛ ɛkɔ akontabuo mu. Yoga, tai chi, ne Pilates nyinaa keka wo pɔ fa wɔn tweɛ mu wɔ kwan a ɛwɔ nhyehyɛeɛ na wode w'adwene si so. Wɔyɛ mmerɛ ma honam, wɔyɛ ahokyere ho mmoa nso, na titiri tai chi de, wɔaka abom sɛ ɛma gyinabea yɛ papa na ɛma asefoɔ a wɔanyini hwehwe ɛ. Sɛ stretching a ɛwɔ nhyehyɛeɛ yɛ wo fono a, adesuabea a w'ani gye ho bɛma woakɔ akyiri sen nhyehyɛeɛ a wosuro.
Mmirikatuo a ɛfata
Mprenu da biara yɛ deɛ ɛyɛ pa sɛ wobɛtumi, nanso nokwasɛm ne sɛ simma enum prɛko da biara, a woyɛ no nna pii, kyɛn nhyehyɛeɛ kɛse a wogyae no Yawda. Apirim no de mfeɛ na ɛboaa ano. Ɛkeka ne ho wɔ nnawɔtwe mu, ɛnyɛ adwumayɛ kɛse baako mu.
Adwuma no fa baako foforɔ kɔ adwuma ahodoɔ ntam. Stretching a ɛwɔ wiase nyinaa rentumi nni nnɔnhwerew nwɔtwe a wonsɔre wɔ akonnwa mu so anim. Sɔre keka wo ho kakra dɔnhwere biara. Saa su baako no bɔ deɛ wode reyɛ no nyinaa ho ban.
Berɛ a ɛsɛ sɛ wo ne obi di kan kasa
Mobility adwuma yɛ mmerɛ wɔ ne suban mu, nanso tebea kakra hia onimdefoɔ ani ansa na woafiri ase. Sɛ wowɔ pɔ yadeɛ a wonim, pira a aba nnansa yi, dwonku anaa kotodwe a wɔasesa, anaa wɔayɛ wo opaeɛ a, ka kyerɛ wo dɔkota anaa physical therapist deɛ ɛyɛ dwoodwoo ma wo. Saa ara na ɛsɛ sɛ wuyɛ sɛ stretch bi ma ɔyaw a ano yɛ den, a ɛtwitwa, anaa ɛkeka kɔ baabi sen apirim a ɛyɛ mmerɛ, anaasɛ pɔ bi yɛ sɛ ɛnti mu, ɛtoto, anaa ɛhwe ase.
Apirim a ɛrekɔ akyiri ɛyɛ den ɛwom sɛ wokeka wo ho brɛoo deɛ, anaa deɛ ɛba ne honhonam, kɔɔ, anaa hyew a ɛwɔ pɔ bi mu no, ɛfata sɛ wɔhwɛ sen sɛ wobɛtwam stretch ho. Physical therapist bɛtumi ayɛ nhyehyɛeɛ a ɛfa wo honam pɔtee ho, deɛ ɛyɛ papa sen sɛ wobɛsusu.
Nanso apirim pii deɛ, ɛyɛ honam a ɛrebisa sɛ wɔnfa no nni dwuma wɔ mmeae pii sen kakra. Fa simma kakra da biara ma no ne deɛ enti ɛkeka ne ho, na ɛtaa gye so.
Mmeae a wɔnyaa nsɛm firiiɛ
- Cleveland Clinic, Benefits of Flexibility and How To Improve It
- National Center for Biotechnology Information, Acute and Chronic Effects of Supervised Flexibility Training in Older Adults
- National Center for Biotechnology Information, Effectiveness of Proprioceptive Neuromuscular Facilitation and Static Stretching on Joint Range of Motion in Older Adults