Waa maxay sababta kaftan xoog badani kaaga dhigi doono orodyahan wanaagsan

Qanacsan

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Waxay u badan tahay inaad sameyso squats isla sabab la mid ah qof kastaa sameeyo - si ay u horumariyaan dabada wareegsan, oo ka sii sawiran. Laakiin haddii aad daawato tartamada orodka iyo olombikada ee Olombikada, waxaa laga yaabaa inaad sidoo kale aragto isku mid ka mid ah ciyaartooyda-baalashooda xoogga badan ee laalaabmay. Haddaba waa maxay xidhiidhka shaqadaada glute iyo wakhtiyadaada orodka? Jordan Metzl, MD, oo ah dhakhtarka daawada isboortiga oo sidoo kale ah orodyahan aad u xiiseeya, ayaa sharraxay sida ay muhiim u yihiin xoogagga xoogga leh runtii inay ordaan. Jawaab gaaban: Runtii, runtii waa muhiim.

"Waxaan sannad walba ku arkaa kumanaan orodyahanno ah oo xafiiskayga jooga oo dhaawacyo qaba, waxaanan ogaaday in khalad caadi ah oo dadku samaynayaan ay tahay in aysan ahayn tababarro tabo ah si loo yareeyo dhaawaca orodka, gaar ahaanna ma ay xoojinayeen guntooda, ”ayuu yidhi Metzl.

Maxay muhiim u yihiin? Haddii glutes-kaagu daciif yahay oo aysan ku mashquulin markaad ordeyso, inta badan xoogga dhulka ayaa ku dhufanaya murqahaaga yaryar ee daciifka ah, taas oo keeni karta dhaawacyo kubka ah, muruqyada murqaha, iyo dhaawacyada seedaha Achilles. Metzl ayaa yidhi: "Xoojinta dhaldhalaalkaagu waxay u oggolaanaysaa inay wadaagaan ama yareeyaan xoogga culeyska orodkaaga, iyagoo ku ridaya muruqyada qulqulka weyn, ee xooggan," ayuu yidhi Metzl. "Glutes-ku sidoo kale waxay dhaliyaan awood dheeraad ah, si aad u dhaqso badan oo hufan." (Akhri talooyinka iyo tabaha si aad uga fogaato Shan Dhaawacyada Orodka ee caadiga ah.)

Metzl wuxuu si aad ah u dareemayaa shaqada boobka ee orodyahannada oo xitaa wuxuu bilaabay combo hashtag ah oo qurux badan: #strongbutt, #happylife. Waxa kale oo uu la yimi magac waxa ku dhaca dadka marka aanay jimicsi samaynayn oo orodkoodu dhib ku yahay: Weak Butt Syndrome, ama WBS. (Psst...Bal eeg 7-daan Siyaabood ee aad ku Noqon karto Orodyahan ka Wanaagsan Adigoon orod.)

Si aad u hubiso inaadan ku soo dhicin kiiska WBS, isku day tababarka Metzl's Ironstrength. Waxay xoogga saareysaa dhaqdhaqaaqyada plyometric-ka ee dhisa qulqulka iyo muruqyada kale ee shaqeynaya ee wada shaqeeya marka aad orod-tijaabi tababarka saacadda-dheer hal mar toddobaadkii laba jeer. Ma rabtaa inaad xoogaa tartiib tartiib ah u hesho? Metzl wuxuu leeyahay jimicsiyada sida jimicsiyada boodboodka plyometric, sambabbada plyometric, ama burpees waa bilow aad u wanaagsan.

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