So woahyɛ no nsow pɛn sɛ bere bi akyi no, obi a ɔyɛ adwuma wɔ ɔfese nkongua so, ɔhwɛ TV, anaa ɔtra kɔmputa so kyɛ no fi ase nya akyi yaw kakra? Sɛ woamfa w’adwene ansi so mfiase no, nanso ɛyaw yi kɔ soro nkakrankakra, na sɛ wugyina hɔ mpo a, w’akyi kotow kɔ mu kɛkɛ na ɛte sɛ nea wo yafunu reba w’anim a, ebia wubenya tebea bi a wɔfrɛ no Lower Crossed Syndrome (LCS). Mma ɛnhaw wo, eyi yɛ gyinabea ho haw kɛse sen yare. Momma yɛnka eyi ho asɛm tiawa.
Sɛ yɛbɛka no tiawa a, dɛn ne Lower Crossed Syndrome (LCS)?
Susuw yɛn akyi berɛmo, yɛn asen, ne ntini a atwa yɛn ho ahyia no ho sɛ nhyehyɛe a ɛbom yɛ adwuma. Ɛsɛ sɛ nhyehyɛe yi kari pɛ koraa. Lower Crossed Syndrome yɛ bere a saa kari pɛ yi yera .
Sɛ yɛbɛka no tiawa a, yɛn nipadua mu ntini akuw bi yɛ den dodo na ɛyɛ adwuma boro so. Saa bere yi nyinaa, ntini akuw afoforo a ɛsɛ sɛ wɔyɛ adwuma tia wɔn no yɛ mmerɛw na wɔnyɛ adwuma yiye. Wɔfrɛ eyi "Crossed Syndrome" efisɛ wɔahyehyɛ saa ntini a ɛyɛ den na ɛyɛ mmerɛw yi wɔ ɔkwan a ɛyɛ crisscross so, te sɛ nkyerɛwde 'X'.
| Ntini a ɛyɛ den/a ɛyɛ adwuma boro so | Ntini a ɛyɛ mmerɛw/a ɛnyɛ adwuma |
|---|---|
| Hip Flexors - Eyinom wo asen no anim. | Gluteal ntini ahorow |
| Akyi Akyi Ntrɛwmu | Yafunu Mu Ntini a Ɛmu Dɔ |
Saa kari a ɛnkari pɛ yi ma yɛn akyi berɛmo no dan kɔ yɛn anim, na ɛma yɛn akyi kɔ mu na yɛn yafunu ne yɛn akyi pue kɔ akyi.
Dɛn nti na eyi reto yɛn? Dɛn ne ade titiriw nti?
Ade titiriw nti a ɛte saa ne sɛ wobɛtra gyinabea koro no ara mu, titiriw sɛ wobɛtra ase, nnɔnhwerew pii wɔ bere koro mu . Eyi ne nea yɛfrɛ no "Sedentary Lifestyle". Susuw nneɛma yi ho hwɛ:
- Ɔfese adwuma: Ɔtra nkongua so wɔ kɔmputa anim da no fã kɛse no ara.
- Karka: Kar a wobɛka wɔ kar akwanhyia mu nnɔnhwerew pii.
- Nhomasua: Tena gyinabea koro bere tenten wɔ sukuu anaa adesua adesua mu.
- Anigyede: Bere pii a wode bɛtra fie ahwɛ TV, de telefon adi dwuma, ne kɔmputa so agodie.
Sɛ yɛtena ase a, yɛn asen a ɛbɔ yɛn asen no taa yɛ den na ɛyɛ tiaa. Saa bere yi nyinaa, yɛn glutes no yɛ mmerɛw efisɛ yɛmfa nni dwuma. Bere kɔ so no, eyi bɛyɛ su, na ɛno na ɛde LCS ba.
So wowɔ saa sɛnkyerɛnne ahorow yi nso?
Nsɛnkyerɛnne titiriw a ɛtaa ba ne ɛyaw a ɛtra hɔ kyɛ na ɛyɛ mmerɛw wɔ akyi berɛmo mu . Sɛ wo nso wowɔ saa sɛnkyerɛnne ahorow yi a, ebetumi ayɛ LCS.
- Sɛ wogyina hɔ a, ɛte sɛ nea akyi no ayɛ kurukuruwa a ɛho nhia.
- Ɛwom mpo sɛ menyɛ kɛse mmoroso de, nanso me yafunu no te sɛ nea apue akɔ m’anim.
- Wotumi hu akyi berɛmo no a ɛpuepue kɔ akyi (ebinom nso frɛ eyi "ananse tebea").
- Ɛtɔ da bi a, ɛyaw tumi ba asen, nkotodwe, ne akyi.
- Akyi yaw kɔ soro bere a wogyina hɔ kyɛ anaasɛ wɔnantew no.
Ade a ɛho hia sen biara ne sɛ wobɛkɔ oduruyɛfo a ɔfata nkyɛn sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, sen sɛ wubesusuw ho. Obetumi ahu no yiye sɛ ebia eyi yɛ LCS anaa tebea foforo.
Ɔkwan bɛn so na oduruyɛfo hu eyi?
Ade a edi kan a oduruyɛfo bɛyɛ ne sɛ ɔbɛhwɛ sɛnea wogyina hɔ. Obetumi anya eyi ho adwene denam sɛnea wugyina hɔ na wonantew a ɔbɛhwɛ so. Afei, obetumi ayɛ sɔhwɛ ahorow bi a ɛnyɛ den de asi so dua sɛ ntini ahorow yi nkari pɛ.
Overhead Squat Sɔhwɛ
Wɔ eyi mu no, wɔka kyerɛ wo sɛ fa wo nsa to wo ti so tẽẽ. Afei wɔhwɛ sɛ w’akyi reyɛ ayɛ kurukuruwa a ɛho nhia anaasɛ wo nipadua no akɔ n’anim dodo.
Nan Baako a Wɔde Toto Ho Sɔhwɛ
Wɔka kyerɛ wo sɛ gyina wo nan biako so na fa wo ho to fam. Afei wubetumi ahu ntini mu mmerɛwyɛ denam hwɛ a wobɛhwɛ sɛ ebia kotodwe no abɔ mu anaasɛ nipadua no akɔ nkyɛnkyɛn no so.
Push-up sɔhwɛ
Sɛ woyɛ push-up a, wohwɛ sɛ w’akyi bɛhwe ase anaasɛ w’asen akɔ fam anaa. Eyi kyerɛ pefee sɛ yafunu ne akyi ntini ahorow no ayɛ mmerɛw.
Ɔkwan bɛn so na wosa eyi na woteɛteɛ w’apɔw mu?
Eyi ho ayaresa a eye sen biara ne apɔw-mu-teɛteɛ a ɛfata . Nea ɛsen nnuru no, ɛho hia sɛ wogyina hɔ yiye. Ɛsɛ sɛ wɔyɛ eyi wɔ akwan abien so.
Ɔfã 1: Gyae ntini a ɛyɛ den no
Adeɛ a ɛdi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛ "ahome" saa ntini a ɛyɛ den dodo na ayɛ tiawa no. Wubetumi de `Foam Roller` adi dwuma ama eyi. Sɛ wode ntini a ɛyɛ yaw no to so na wobobɔw no mpɛn pii a, sɛnea ɛyɛ den no so bɛtew. Afei ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ a ɛfa saa ntini ahorow no ho.
Ɔfã 2: Hyɛ ntini a ɛyɛ mmerɛw no den
Bere a woagye ntini a ɛyɛ den no ahome awie no, ɛsɛ sɛ wokanyan na wohyɛ ntini a ɛyɛ mmerɛw a na "ɛda" no den.
Apɔw-mu-teɛteɛ a ɛnyɛ den bi a ɛbɛboa wɔ eyi mu ni:
| Dwumadie | Sɛnea wɔyɛ no ne hia a ɛho hia |
|---|---|
| Fam Adaka (anaa Glute Bridge) . | Da w’akyi, kotow wo nkotodwe, na fa wo nan si fam. Afei fa wo nan so nkakrankakra kɔ soro. Kura mu sikɔne abien na afei san si fam. Eyi bɛhyɛ w’asen ne wo yafunu mu ntini mu den. |
| Nnomaa Ɔkraman | Fa wo nan ne wo nkotodwe to fam. Afei, bere koro no ara mu no, teɛ wo nsa nifa no mu kɔ w’anim na fa wo nan benkum no kɔ akyi tẽẽ. Kari pɛ wɔ wo nipadua mu simma kakraa bi na afei sesa wo gyinabea. Eyi bɛma core stability ayɛ kɛse. |
| Plank a wɔde ayɛ | Ma wo nipadua no nyɛ tẽẽ, na fa wo nsateaa ne wo nansoaa da fam. Mma w’akyi nkɔ fam. Eyi bɛma wo yafunu mu ntini ayɛ den. |
Wobɛyɛ dɛn akwati saa tebea yi?
Wɔka sɛ: "Siw ano ye sen ayaresa." Enti sɛnea ɛbɛyɛ a wobɛkwati LCS tebea yi no, fa nneɛma a ɛnyɛ den yi ka wo da biara da asetra ho.
- Sesa wo gyinabea mpɛn pii: Sɛ wote akongua so a, anyɛ yiye koraa no, sɔre pɛnkoro dɔnhwerew biara na nantew kakra, na ma wo nipadua no ntrɛw kakra.
- Ɔpon a Wogyina: Sɛ ɛbɛyɛ yiye a, fa pon a egyina hɔ di dwuma sen sɛ wode bedi dwuma wɔ adwumam.
- Gyinabea a ɛteɛ: Sua wo ho sɛ wobɛma w’akyi ayɛ tẽẽ bere a wote hɔ na wugyina hɔ no.
- Apɔw-mu-teɛteɛ daa: Anyɛ yiye koraa no, fa simma 30 teɛteɛ w’apɔw mu da biara, te sɛ nantew, mmirikatu, anaa asuguare. Titiriw apɔw-mu-teɛteɛ a ɛhyɛ core ne glute den, anyɛ yiye koraa no nna abien kosi abiɛsa dapɛn biara.
Nkrasɛm a Wɔde Kɔ Fie
- Lower Crossed Syndrome yɛ ɔhaw a ɛfa sɛnea obi gyina hɔ a obi gyina hɔ a ɔtra ase boro so de ba sen yare.
- Akyi yaw ne nsakrae a ɛba nipadua no nsusuwii mu (yafunu a ɛda fam, a ɛda adi) ne sɛnkyerɛnne atitiriw.
- Ɛho nhia sɛ wohaw wo ho, ɛkame ayɛ sɛ wobetumi asa tebea yi koraa denam apɔw-mu-teɛteɛ a ɛfata ne asetra mu nsakrae a wɔyɛ so.
- Ntini a ɛyɛ den a wɔbɛtrɛw mu ne ntini a ɛyɛ mmerɛw a wɔbɛhyɛ mu den nyinaa ho hia wɔ ayaresa mu.
- Sɛ w’akyi yɛ wo yaw a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo anaa apɔw-mu-teɛteɛ ho ɔyaresafo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase .
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