7 Workout Routines Secretly ua rau mob hauv caug

Zoo Siab

• Kawm Lunge Kom raug
• Hloov Koj Lub Sijhawm Qoj Qoj
• Yooj Yim rau Kev Kawm Hill
• Optimize Koj Daim Ntawv Yoga
• Hloov Kho Barre Moves
• Ntxiv dag zog ua ntej Stairs
• Ua ntej Kickboxing
• Ntsuam xyuas rau

Lub hauv caug bum tuaj yeem cuam tshuam koj lub caij kawm thiab banish koj ntawm koj cov chav kawm qoj ib ce (tsis muaj kev lom zem!). Thiab thaum peb feem ntau yog ceev faj tiv thaiv peb lub hauv caug, nws yog cov khoom me me uas ua rau peb nyob hauv feem ntau txaus ntshai. Tom qab tag nrho, thaum tib neeg xav tias kev khiav yog qhov thib 1 ua rau mob hauv caug, cov neeg khiav tsis muaj teeb meem hauv caug ntau dua li lwm tus, hais tias Sabrina Strickland, MD, tus kws phais mob orthopedic hauv Women's Sports Medicine Center ntawm Tsev Kho Mob rau Kev Kho Mob Tshwj Xeeb hauv New York City.

Qhov teeb meem phem tshaj? Kev raug mob los ntawm chav kawm chav pw, CrossFit, thiab txawm tias yoga, qhov twg tib neeg tab tom ua haujlwm nrog daim ntawv tsis zoo, Strickland hais. "Cov poj niam tshwj xeeb zoo li muaj mob hauv caug hauv ntej, patellar ntau dhau, lossis patellar femoral syndrome-nws yog txhua yam tib yam: ua rau lub hauv caug mob." Hws muaj kev nyab xeeb los ntawm kev zam ntawm xya qhov kev kawm sib xws.

Kawm Lunge Kom raug

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Squats tuaj yeem nyuab siab koj lub hauv caug, paub tseeb, tab sis lub ntsws tuaj yeem dhau! Ua tsis raug (lossis ntau dhau), ntsws nrog daim ntawv tsis zoo tuaj yeem ua rau khaus ntawm lub hauv caug, hais tias Strickland. Tias yog vim kev siv ntau dhau thiab tsis zoo ua ke ntxiv kev ntxhov siab rau kev sib koom tes. Qee zaum, me ntsis mob caj dab tuaj yeem ua rau mob ib yam, hais tias Strickland.

Tsis txhob raug mob: Ntxiv dag zog rau koj cov quads, cov leeg, thiab lub duav (los ntawm kev txav zoo li squats thiab lub ntsws nrog daim ntawv tsim nyog!) pab zam kev raug mob. Koj cov leeg nqaij pab ua kom koj lub hauv caug ruaj khov, yog li lawv muaj zog dua, ntau lub nra lawv tuaj yeem nqus tau, ua kom lub nra hnyav ntawm koj cov pob qij txha.

Xib fwb tsim kom zoo lunge form: Khaws koj lub hauv caug pem hauv ntej nyob rau hauv txoj kab nrog, tab sis tsis ntev dhau los, koj pob taws. Koj lub hauv caug rov qab yuav tsum ncav cuag ncaj nraim mus rau hauv pem teb, nyob rau hauv txoj kab nrog koj lub xub pwg nyom thiab lub duav. Koj lub cev yuav tsum ncaj ncaj nrog saib tom ntej, lub xub pwg nyom, thiab abs hloov pauv. Txwv lunges mus rau peb zaug hauv ib lub lis piam thiab 10 mus rau 15 feeb ib zaug, nyob ntawm koj qib qoj ib ce, Strickland hais. "Koj tau ua ntau dhau yog tias koj lub hauv caug mob thaum lossis tom qab koj ua haujlwm," nws hais ntxiv.

Hloov Koj Lub Sijhawm Qoj Qoj

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Muaj ntau chav kawm hnyav-los ntawm TRX thiab khau raj mus rau CrossFit-ua rau koj lub hauv caug muaj kev pheej hmoo. Ntxiv dua thiab, koj cov pob qij txha dais brunt ntawm kev siv ntau dhau thiab daim ntawv tsis zoo. Dhia-raws li nyob rau hauv tag nrho cov burpees! - tshwj xeeb tshaj yog kev ntxhov siab: Koj patella nias tawm tsam koj femur nrog ib tug quab yuam txog li 12 npaug ntawm koj lub cev hnyav, as opposed to 1.8 npaug ntawm koj qhov hnyav thaum taug kev ntawm theem av.

Tsis txhob raug mob: "Technique trumps txhua yam," hais tias tus kws qhia thiab Westin Well-Being Council Member Holly Perkins, uas pom zoo kom muaj tsib lub ntsiab lus hauv lub cev rau kev cob qhia kom muaj kev nyab xeeb: ob txhais taw nrog lifted arches, hauv caug nias sab nraud, pob tw nyem, core braced, thiab lub xub pwg nyom. rov qab thiab nqis. Ua kom lub nra hnyav kom koj tuaj yeem tswj cov txheej txheem zoo tshaj plaws ntawm txhua qhov tab sis ob qhov kawg ntawm txhua qhov teeb tsa, Perkins hais. (Koj daim ntawv tuaj yeem tawg mus rau 70 lossis 80 feem pua ​​ntawm qhov zoo tshaj plaws tsuas yog ob tus neeg sawv cev zaum kawg, nws hais.) Thiab sib xyaw koj cov kev sib tham kom tsis txhob ua haujlwm tib leeg cov leeg nqaij (thiab nias tib lub pob qij txha) txhua hnub. Lub taub hau mus rau cov chav kawm muaj kev cuam tshuam loj lossis hnyav hnyav txhua hnub txhua hnub, tshwj xeeb tshaj yog nyob rau thawj ob peb lub hlis ntawm kev ua haujlwm tshiab, nws hais ntxiv. "Tsis txhob ua tib chav kawm peb hnub uake," Strickland qhia. "Qhov ntau koj sib xyaw, qhov tsawg dua koj yuav raug mob ib yam dab tsi."

Yooj Yim rau Kev Kawm Hill

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Ntau lub roob-thaum khiav sab nraum zoov lossis caij lub tshuab elliptical- tuaj yeem teeb koj lub patella. "Tub xav tau kev ua haujlwm ntau dua ntawm cov quads, uas txhais tau hais tias muaj kev thauj khoom ntau dua ntawm lub hauv caug lub hauv caug thiab pem hauv ntej ntawm lub hauv caug," Strickland hais. "Nws tsis txhais tau tias koj tsis tuaj yeem ua toj. Tab sis koj yuav tsum muaj lub cev txaus."

Tsis txhob raug mob: Cov neeg khiav yuav tsum tau npaj rau kev ua haujlwm toj roob hauv pes nrog txhawb nqa thiab txhawb nqa lub zog, Strickland hais. Clam shells, ob txhais ceg nce, thiab zaum zaum taug kev lub hom phiaj gluteus medius-cov leeg ua lub luag haujlwm ua viav vias koj txhais ceg tawm mus rau sab. Txhua qhov kev tawm dag zog tuaj yeem ua tiav nrog lossis tsis muaj kev tawm tsam. Cov ceg txuas ntxiv thiab squats lub hom phiaj quads. Yooj yim rau kev qhia hauv toj siab nkaus xwb tom qab koj muaj lub hauv paus ruaj khov uas suav nrog kev cob qhia lub zog. Thiab, dua, tsis txhob ua ntau dhau, ntau zaus. Lub taub hau rau toj txhua txhua hnub saum, Strickland hais.

Optimize Koj Daim Ntawv Yoga

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"Muaj ntau tus neeg mob hais tias, 'Nws mob thaum kuv ua tub rog,' uas yog qhov tseem ceeb ntawm lub ntsws," Strickland piav qhia. "Nws yog vim lawv tsis paub yuav ua li cas kho lawv daim ntawv. Lawv tsis muaj lub duav txaus, cia lawv lub hauv caug dov, thiab xaus rau kev ntxhov siab ntau dhau ntawm lawv lub hauv caug."

Tsis txhob raug mob: Pib nrog chav kawm me dua lossis tso koj tus kheej kom ze rau tus kws qhia kom paub cov txheej txheem raug rau txhua qhov txav chaw. Txij li thaum daim ntawv yog qhov sib txawv rau txhua qhov teeb meem, pib nrog Cov Lus Qhia Tseem Ceeb Yoga kom tau txais ntau dua ntawm Koj Lub Sijhawm Mat.

Hloov Kho Barre Moves

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"Kuv ua cov chav kawm barre, thiab thaum kuv saib ib puag ncig hauv chav, Kuv xav tsis thoob tias muaj pes tsawg tus neeg tsis zaum tob txaus rau hauv pliés lossis squats vim nws ua rau lawv lub hauv caug mob," Strickland hais. "Yog tias nws ua mob rau koj, zaum ib leeg kom deb li deb tau zoo rau koj lub hauv caug. Muaj qhov sib txawv ntawm nkees koj cov leeg thiab ua rau koj lub hauv caug mob."

Tsis txhob raug mob: Hloov kho txav zoo li pliés yog li koj tsis hnov ​​mob hauv caug. Es tsis txhob aggressively tucking koj pelvis, aim rau ib tug ntau nruab nrab txoj hauj lwm, thiab tsuas tig koj txhais taw tawm ntau npaum li nws xis. Thaum nws txog sijhawm rau cov khoov hauv caug sib sib zog nqus, mus qis tsuas yog tias koj tsis mob. Txwv tsis pub, khoov rau koj kab ntawm kev nplij siab. Thaum tsis ntseeg, tham nrog koj tus kws qhia saib yuav ua li cas koj tuaj yeem hloov kho ib qho kev txav uas ua rau koj, Strickland hais.

Ntxiv dag zog ua ntej Stairs

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Ua ntej koj coj mus rau koj qhov chaw sib tw nce qib lossis kev sib tw nce toj ntauwd, npaj koj ob txhais ceg nrog kev qhia lub zog uas lub hom phiaj rau koj quads, zoo li nqa ceg ncaj. Strickland hais tias "Muaj coob tus neeg tuaj tom qab cov nyom cov nyom nrog lub hauv caug mob heev vim tias lawv cov quads tsis muaj zog txaus los txhawb nqa lawv," Zoo li toj roob hauv pes, cov ntaiv tso ib qho ntxiv ntawm koj lub hauv caug-ntau npaum li 3.5 npaug ntawm koj lub cev hnyav thaum nce ntaiv thiab tsib zaug koj lub cev hnyav thaum nqis mus, raws li Massachusetts General Tsev Kho Mob Department of Orthopedic Surgery.

Zam kev raug mob: Ua kom lub zog muaj zog ntxiv rau koj cov quadriceps, pob qij txha, thiab lwm cov leeg uas txhawb koj lub hauv caug ua ntej txhawm rau txhim kho kev ua haujlwm. Sim ncaj ceg nqa, ib ceg dips, hamstring curls, phab ntsa squats, thiab lwm yam hauv caug stabilizing ce, qhia American Academy of Orthopedic Surgeons.

Ua ntej Kickboxing

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"Koj tsis tuaj yeem muaj teeb meem hauv caug hauv caug thiab ua kickboxing. Nws yuav tsum muaj ceg zoo meej." Limbs tau twisted, koj tsiv mus nyob rau hauv txoj kev tshiab, koj yuav tsum muaj stability-txhua yam yuav tshwm sim.

Tsis txhob raug mob: Strickland hais tias "Ua ntej koj ua chav kawm kickboxing, koj yuav tsum muaj lub cev zoo nkauj zoo, ruaj khov, nrog kev sib npaug zoo thiab lub zog tseem ceeb," Strickland hais. Tsuas yog ntaus kickboxing thiab sib ntaus txuj ci txuj ci txuj ci yog tias koj tau txais lub hauv paus ruaj khov thiab tau txais kev qhia hnyav, Strickland qhia. Xyuas koj qhov nyiaj tshuav nrog ib txhais ceg squat pem hauv ntej ntawm daim iav ua ntej mus rau hauv chav kawm, nws pom zoo. Xav tau ua haujlwm rau koj lub hauv paus? Sim cov phiaj xwm thiab noog-dev los qhia koj qhov abs thiab glutes, thiab cov phiaj ntoo sab kom tsom koj obliques. (Yog tias koj tau txais qee yam haujlwm ua ua ntej kuaj cov chav kawm ncaws pob, tsis txhob tawm hws! Sim ib qho yog 6 Txoj Kev Ua Haujlwm Zoo Tshaj Plaws Koj Lub Caij Ntuj Sov no.)

Ntsuam xyuas rau