Kugenda inyuma kuri podiyumu ikora iki

Injira muri siporo iyo ari yo yose kandi ushobora kubona umuntu ugenda asubira inyuma kuri podiyumu cyangwa akagenda inyuma kuri mashini ya elliptique.Mugihe abantu bamwe bashobora gukora imyitozo ngororamubiri murwego rwo kuvura umubiri, abandi barashobora kubikora kugirango bongere ubuzima bwabo bwiza nubuzima muri rusange.
Grayson Wickham, umuvuzi w’umubiri muri Lux Physical Therapy na Medicine Functional Medicine mu mujyi wa New York agira ati: "Ntekereza ko bitangaje kwinjiza ibintu bimwe na bimwe byasubiye inyuma mu munsi wawe."“Muri iyi minsi abantu bicara cyane, kandi habuze kugenda mu buryo bwose.”
Ubushakashatsi bwinshi bwakozwe ku nyungu zishobora guturuka kuri "retro kugenda," ni ijambo rusange ryo kugenda inyuma.Nk’uko ubushakashatsi bwakozwe muri Werurwe 2021, abitabiriye urugendo bagenda basubira inyuma kuri podiyumu mu gihe cy'iminota 30 icyarimwe mu byumweru bine bongereye uburinganire bwabo, umuvuduko wo kugenda, ndetse n'indwara z'umutima.
Abahanga bavuga ko ugomba kugenda buhoro mugihe utangiye kugenda inyuma.Urashobora gutangira kubikora muminota itanu inshuro nke mucyumweru
Byongeye kandi, ukurikije ibizamini byo kwa muganga, itsinda ry’abagore ryatakaje amavuta y’umubiri kandi ryongera imitekerereze y’umutima nyuma y’ibyumweru bitandatu gahunda yo kwiruka no kugenda inyuma.Ibyavuye mu rubanza byasohotse mu nomero yo muri Mata 2005 y’ikinyamakuru mpuzamahanga cy’ubuvuzi.
Ubundi bushakashatsi bwerekana ko kugenda inyuma bishobora gufasha abafite ivi osteoarthritis nububabare budakira bwumugongo no kunoza kugenda no kuringaniza.
Kugenda retro birashobora no gukaza ubwenge bwawe bikagufasha kurushaho kwibanda, kubera ko ubwonko bwawe bugomba kuba maso mugihe ugenda muri ubu buryo bushya.Kubera iyo mpamvu, no kuba kugenda inyuma bifasha kuringaniza, ukongeraho gusubira inyuma mubikorwa byawe bya buri munsi birashobora kugirira akamaro cyane abantu bakuze, nkuko ubushakashatsi bwakozwe mu 2021 bw’abarwayi ba stroke budakira bwabigaragaje.

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Hindura imitsi ukoresha

Kuki gusubira inyuma bifasha cyane?Landry Estes, impuguke yemewe kandi ishinzwe ubuvuzi muri sitasiyo ya College, muri Texas abisobanura agira ati: “Iyo ugenda utera imbere, ni urugendo rwiganje.”Ati: "Niba ugenda usubira inyuma, ni uruhare ruhinduka, kwadamu yawe irashya kandi urimo kwagura ivi."
Urimo ukora imitsi itandukanye, ihora ari ingirakamaro, kandi ikubaka imbaraga.Estes yagize ati: "Imbaraga zishobora gutsinda inenge nyinshi."
Umubiri wawe nawo uragenda muburyo budasanzwe.Wickham yavuze ko abantu benshi babaho kandi bakimuka mu ndege ya sagittal (kugenda imbere no gusubira inyuma) buri munsi kandi bagenda hafi ya bose mu ndege igana imbere.
Wickham agira ati: “Umubiri uhuza n'imyifatire, ingendo n'imyifatire ukora cyane.Ati: “Ibi bitera imitsi no guhagarika umutima, bitera indishyi zifatanije, biganisha ku kwambara hamwe no kurira, hanyuma kubabara no gukomeretsa.”Ibi tubikora mubikorwa byacu bya buri munsi Cyangwa uko wongera imyitozo muri siporo, nibyiza kumubiri wawe.”

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Nigute ushobora gutangira ingeso yo gusubira inyuma

Imikino ya retro ntabwo ari igitekerezo gishya.Mu binyejana byashize, abashinwa basubiye inyuma kubuzima bwabo bwumubiri nubwenge.Gusubira inyuma nabyo birasanzwe muri siporo - tekereza abakinnyi b'umupira n'abasifuzi.
Hariho n'amasiganwa aho wiruka ukagenda inyuma, kandi abantu bamwe biruka inyuma mubirori bizwi nka Marato ya Boston.Loren Zitomersky yabikoze mu 2018 kugira ngo akusanye inkunga mu bushakashatsi bw'igicuri no kugerageza guca amateka y'isi.(Yakoze iyambere, ariko ntabwo yakoze nyuma.)
Biroroshye gutangira.Nka hamwe nimyitozo mishya, urufunguzo nugufata umwanya wawe.Wickham avuga ko ushobora gutangira kugenda inyuma yiminota itanu inshuro nke mucyumweru.Cyangwa fata urugendo rw'iminota 20, hamwe niminota 5 inyuma.Mugihe umubiri wawe umenyereye kugenda, urashobora kongera umwanya n'umuvuduko, cyangwa ukagerageza kugenda bigoye nko kugenda inyuma mugihe wicaye.
Wickham agira ati: "Niba ukiri muto kandi ukora siporo buri gihe, urashobora kugenda inyuma igihe cyose ubishakiye."Ati: “Ni umutekano wonyine.”
Iyandikishe kuri CNN's Fitness Ariko Ibyiza byamakuru.Ibice byacu birindwi bizagufasha koroshya gahunda nziza, hamwe ninzobere.

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Guhitamo hanze no gukandagira

Kugenda inyuma mugihe ukurura sikeli nimwe mumyitozo Estes akunda.Ariko avuga ko kugenda inyuma nabyo ari byiza niba ushobora kubona inzira ihita ikoreshwa.Estes yavuze ko mugihe amashanyarazi ari amahitamo, gukora munsi yimbaraga zawe ni byiza cyane.
Kugenda retro hanze ni ubundi buryo, kandi Wickham umwe aragusaba.“Nubwo inzira yo kwigana yigana kugenda, ntabwo ari ibintu bisanzwe.Byongeye, ufite ubushobozi bwo kugwa.Niba uguye hanze, ntibishobora guteza akaga. ”
Abantu bamwe bagerageza guhinduranya pedaling kubikoresho bya fitness nka mashini ya elliptique kugirango bongere ubuzima bwabo nubuzima muri rusange
Niba uhisemo gukora retro ugenda kuri podiyumu, cyane cyane iy'amashanyarazi, banza ufate intoki hanyuma ushireho umuvuduko gahoro gahoro.Mugihe umenyereye uru rugendo, urashobora kugenda byihuse, ukongerera impengamiro, hanyuma ukareka amaboko.
Niba uhisemo kubigerageza hanze, banza uhitemo ahantu hatabangamiye, nkahantu nyakatsi muri parike.Noneho tangira retro adventure yawe ukomeza umutwe wawe nigituza ugororotse mugihe uzunguruka kuva kumano manini ukageza ku gatsinsino.
Mugihe ushobora gukenera gusubiza amaso inyuma rimwe na rimwe, ntushaka kubikora igihe cyose kuko bizagoreka umubiri wawe.Ubundi buryo ni ukugenda ninshuti igenda imbere kandi ishobora gukora nkamaso yawe.Nyuma yiminota mike, hindura inshingano kugirango inshuti zawe nazo zishobore kubyungukiramo.
Wickham yagize ati: "Nibyiza cyane gukora imyitozo y'ubwoko bwose."“Imwe muri zo ni inzira zinyuranye.”