Vim li cas txhua tus neeg khiav dej num yuav tsum xyaum yoga thiab Barre

Zoo Siab

• Ntxiv dag zog rau cov leeg tseem ceeb heev rau kev khiav
• Tiv thaiv kev khiav raug mob
• Tsim Kev Nyuaj Siab
• Tshuaj xyuas rau

Txog li ob peb xyoos dhau los, koj yuav tsis pom ntau tus neeg khiav hauv barre lossis yoga chav kawm.

Amanda Nurse hais tias "Nws zoo li yog yoga thiab barre yog qhov tsis txaus ntseeg ntawm cov neeg sib tw," Amanda Nurse hais, tus neeg tseem ceeb khiav, khiav tus kws qhia, thiab qhia yoga raws li hauv Boston. Cov neeg khiav feem ntau xav zoo li lawv tsis yoog txaus rau yoga, thiab barre zoo li yog chav kawm tsim khoom tshiab hauv chav kawm uas yuav los thiab mus, nws hais.

Hnub no? Kev xav hauv YouTube tau pab ua "yoga rau cov neeg sib tw" qhov kev tshawb nrhiav tau zoo. Cov chav kawm tshwj xeeb tau ua rau kev xyaum ua kom yooj yim dua rau cov tsis yog kws tshaj lij, ua rau ntau tus neeg khiav tsis raug mob thiab tsis muaj hlwb thiab lub cev muaj zog. Thiab cov tsev kawm ntawv zoo li barre3 tau sib txuas lawv cov kev tawm dag zog online nrog app Strava, nrov khiav-taug qab platform.

"Qee peb cov neeg siv khoom txaus siab tshaj plaws yog cov neeg khiav haujlwm uas tau txhim kho lawv lub sijhawm tab sis kuj tau ua haujlwm los ntawm kev mob lub cev thiab kev raug mob uas txwv lawv lub peev xwm los nrhiav kev xyiv fab uas coj lawv mus ua thawj qhov chaw," Sadie Lincoln, co-founder hais. thiab CEO ntawm barre3. "Peb cov neeg khiav dej num tuaj rau barre3 rau kev hla kev tsheb ciav hlau, kho kev raug mob, thiab tseem txhim kho kev puas siab puas ntsws thiab ua kom pom tseeb." Ntau lub tuam txhab tus kws qhia thiab tus kws qhia yog tus khiav lawv tus kheej, nws hais ntxiv.

Yog lawm, tsis yog * txhua * barre thiab chav kawm yoga tau tsim sib npaug, yog li yog tias koj tab tom nrhiav hloov koj li hnub tsis ua haujlwm, sim nrhiav lub studio uas muaj yoga npaj rau cov neeg sib tw (lossis qee yam zoo li) . Tsis tsuas yog koj yuav nyob ib puag ncig los ntawm cov neeg zoo li (nyeem: tsis yog chav ua yeeb yaj kiab uas muaj cov kws tshaj lij yogis ua qhov zoo tshaj plaws), tab sis cov chav kawm no feem ntau tsom mus rau cov leeg tshwj xeeb uas yuav tsum tau ncab lossis qhib (koj paub, lub duav thiab pob qij txha) , hais tias Nurse. "Kev kho kom rov zoo dua lossis ncab-tsom mus rau yoga tseem ua haujlwm zoo rau lwm txoj hauv kev rau kev qhia lub zog lossis hnub so."

Cov xov xwm zoo yog tias nrog kev tawm dag zog online (ex: Kev Hla Hla Kev Kawm Barre Kev Ua Haujlwm Txhua Tus Neeg Ua Haujlwm Xav Tau Kom Nyob Zoo) thiab IRL lub studio, koj muaj ntau txoj hauv kev xaiv tam sim no ntau dua los nrhiav chav kawm uas ua haujlwm rau koj. Thaum koj pom qee yam uas koj nyiam, sim ua nws tus cwj pwm ib hlis yog li koj tuaj yeem "nyem" nrog kev tawm dag zog thiab pib pom qee qhov khoom plig hauv qab no.

Ntxiv dag zog rau cov leeg tseem ceeb heev rau kev khiav

Cov neeg khiav yog ib pab pawg uas tuaj yeem ua txhaum ntawm kev ua me ntsis ntau dua, zoo, khiav. Tab sis ob qho yoga thiab barre muab qee qhov txiaj ntsig ntawm lub cev uas them tawm ntawm txoj kev.

Rau ib qho: "Cov chav kawm Barre yog nyob nruab nrab ntawm lub hauv paus," hais tias Becca Lucas, tus tswv ntawm Barre & Anchor, barre studio hauv Weston, MA. "Koj ua haujlwm koj abs txij thaum pib ntawm chav kawm mus rau qhov kawg."

Qhov no yog qhov tseem ceeb raws li cov tub ntxhais muaj zog yog sib cav cov pab pawg tseem ceeb tshaj plaws rau kev ua kom muaj zog, sau tseg Nurse. Ua ib qho kev tshawb fawb luam tawm hauv lubPhau ntawv Journal of Biomechanics, uas pom tias cov leeg sib sib zog nqus ua haujlwm kom sib npaug faib cov load ntawm kev khiav, yuav tso cai rau kev ua tau zoo dua thiab ua siab ntev. Yoga-tag nrho ntawm qhov tseem ceeb-tsim txav (nkoj pose, warrior III, thiab planks)-yog tag nrho ntawm ab-tsim ce, ib yam nkaus.

Kev ntsuas qhov sib npaug tseem tuaj yeem pab ntxiv dag zog rau cov leeg me, tseem ceeb hauv cov pob taws, ob txhais ceg, thiab cov tub ntxhais uas cov neeg sib tw yuav tsum txav nrawm thiab muaj txiaj ntsig, piav qhia tus kws saib xyuas neeg mob. Thiab thaum koj yuav tsis xav txog kev khiav ua ib qho kev ua si ib leeg, hauv ntau txoj hauv kev, nws yog. Koj tsaws ntawm ib ko taw ib zaug. Ua hauj lwm los ntawm ib-legged ce tuaj yeem pab cob qhia lub cev rau cov kev txav ntawm txoj kev.

Feem ntau, txawm li cas los xij, yoga nrog nws lub cev hnyav thiab tiv thaiv los ntawm txoj kev hnyav dumbbells koj siv hauv chav kawm tuaj yeem ua ob qho tib si ua lub zog-qhia rau ntau tus neeg sib tw.

Tiv thaiv kev khiav raug mob

Kev tsom mus rau kev ncab (ib yam dab tsi koj feem ntau hla!) ua haujlwm los txhim kho kev yooj yim, tiv thaiv kev raug mob, thiab txhawb kev rov zoo, sau Lucas. Lincoln hais ntxiv tias "Ntau tus neeg khiav dej num tuaj rau peb nrog cov leeg tsis sib xws uas peb pab lawv ua haujlwm dhau los," "Peb pab lawv qhib lawv lub duav flexors thiab hauv siab, thiab ntxiv dag zog rau lawv cov tub ntxhais, glutes, thiab hamstrings rau kev txhim kho lub cev thiab ua kom haum." (Tsis paub tias yuav pib qhov twg? Lub hom phiaj ua cov 9 kev sib tw khiav koj yuav tsum ua tom qab txhua qhov kev khiav.)

Raws li ob qho tib si yoga thiab barre muaj kev cuam tshuam tsawg, lawv kuj muab cov neeg sib tw ua pob qij txha xav tau ntau, piav qhia Lucas.

Txawm li cas los xij, thaum tsom mus rautiv thaiv kev raug mob yog qhov tseem ceeb heev, Lincoln hais ntxiv tias cov chav kawm hauv chav kawm no muab lwm cov txiaj ntsig tseem ceeb. "Qhov tseem ceeb sib npaug rau cov neeg khiav yog muaj qhov chaw txhawb siab kom ua haujlwm thaum lawv raug mob."

Txij li ob qho kev tawm dag zog tau hloov pauv tau yooj yim, koj tseem tuaj yeem tau txais kev tawm dag zog zoo yog tias koj muaj tweak uas ua rau koj los ntawm koj li kev dhia ib txwm. Lincoln hais tias "Nws yog qee yam uas tau txais los ntawm cov zej zog ua tau zoo,"

Tsim Kev Nyuaj Siab

"Raws li kev sib tw marathon, nws yog ib qho tseem ceeb heev uas yuav tsum muaj lub hlwb muaj zog thaum sib tw. Thaum lub cev pib raug mob, koj yuav tsum muaj peev xwm siv cov txuj ci ua pa lossis ua pa kom tau txais koj," Nurse hais. (Muaj feem cuam tshuam: Yuav ua li cas Olympic Kev Sib Tw Deena Kastor Kev Qhia rau Nws Kev Nyuaj Siab)

Thiab thaum yoga cov txiaj ntsig ntawm kev puas siab puas ntsws zoo li pom tseeb (nyeem: lub sijhawm thaum kawg so hauv Savasana qhov twg koj raug txhawb kom ua me ntsis ntau dua li txias tawm thiab ua pa), barre thawb koj lub hlwb tawm ntawm koj qhov chaw xis nyob, hais tias Lucas. "Cov chav kawm tsis xis nyob txij thaum pib mus txog rau thaum kawg, uas tuaj yeem zoo ib yam li kev khiav. Koj lub cev tau txais txiaj ntsig los ntawm kev tawm dag zog, tab sis koj tau txais txiaj ntsig zoo ntawm lub hlwb." Kev tsom mus rau daim ntawv thiab ua pa pab koj txuas rau sab hauv, ib yam nkaus.

Tshuaj xyuas rau