6 Imisipha ebalulekileyo yokuzivocavoca ayihoyi

Umxholo

• Iimbaleki
• Abaqeqeshi bamandla kunye neCrossFitters
• IVinyasa Yogis
• Abaqhubi beebhayisikile
• Bikram Yogis
• Abaqubhi
• Uphengululo lwe

Ukwazi ukuphuma kwebhayisikile umfana othandana naye uziva ulungile-kude kube kamva xa kuya kufuneka umcele ukuba akuvulele ingqayi yebhotolo yamandongomane kuba unamandla okubambelela.

Njengawo nawuphi na umdlalo, xa ujolisa kakhulu kwiseti enye yezihlunu, esinye iseti sinokubandezeleka- yiyo loo nto kuyinto eqhelekileyo ukubona umkhweli webhayisikile okhutheleyo (indoda okanye umfazi) enomzimba ongezantsi owomeleleyo oqhotyoshelwe kumzimba ophezulu wesixhenxe -intombazana endala. Akunyanzelekanga ukuba uphinde ugqibezele imeko yakho yokomelela komzimba ukuze usebenze izihlunu ozijongileyo. Chonga amakhonkco anokuba buthathaka ngokusekwe kwirejimeni yakho kwaye ufunde umthambo olula wokwakha ezo ndawo.

Iimbaleki

Olona qhagamshelo lubuthathaka: IGluteus medius

Ngaphandle kokuba ubaleka ukunyuka ngalo lonke ixesha, ukubaleka kwakha unyamezelo kodwa hayi amandla, utshilo ugqirha wokuhamba uVonda Wright, MD, ugqirha wamathambo kwiYunivesithi yasePittsburgh School of Medicine owacebisa imithambo ngeli bali. Kwaye i-butt elandelayo ebuthathaka onokuthi uyiphuhlise iya kubangela ukuba i-pelvis yakho ibheke phambili, igxininise i-hip flexors, kwaye uqinise iibhendi zakho ze-IT.

Amandla Rx: I-Monster ihamba ngesikwere. Phosa ibhendi yokuxhathisa ejikeleze amaqatha akho. Ukugcina isifuba phezulu kunye namadolo emva kweenzwane, ezantsi ukuya kwi-half-squat ebanzi. Ngaphandle kokuvumela ibhendi ukuba iyekelele, hamba phambili amanyathelo angama-20, ukuya kumanqanaba angama-20 asekhohlo, umva amanyathelo angama-20, ukuya kumanqanaba angama-20 ekunene, ukwenza ibhokisi.

Umthamo: Kathathu ngeveki

Abaqeqeshi bamandla kunye neCrossFitters

Olona qhagamshelo lubuthathaka: Umqolo we-Thoracic

"Abantu abenza amandla okuqeqesha kunye nokwenza iCrossFit bathambekele ekufumaneni izihlunu ngokukhawuleza," utshilo uBeret Kirkeby, ingcali yokuthanjiswa kwamathambo kunye nomnini weZiko leMoto NYC. Icala elisezantsi kukuba uyakha izicwili ezisebenzayo kunye nokuphulukana nobhetyebhetye, ngakumbi phakathi kubuya umva okanye umqolo we thoracic. Rhoqo intamo yakho kunye nomqolo osezantsi uya kuzama ukuchola i-slack, enokuthi inyuse umngcipheko wokwenzakala kumqolo wakho osezantsi, wongeza uKirkeby. [Twitha le nyaniso!]

Amandla eRx: Lunge matrix. Lunge phambili kwi-12 yentsimbi ngomlenze wakho wasekunene ngelixa ufikelela kwiingalo ngqo ngaphezulu. Misa, emva koko utyhale umva ukuya kwindawo yokuqala, ugcine ubunzima kwizithende zakho. Lunge phambili kwakhona, kwangaxeshanye fikelela kwiingalo ngasekhohlo ngelixa ujikeleza kancinci. Misa kancinci, emva koko unyuse umva ukuya phezulu ukuqala. Lunge ukuya kwi-12 yentsimbi kwakhona, kwangaxeshanye ufikelele kwiingalo ekunene ngelixa ujikeleza kancinci. Misa, emva koko utyhale umva ukuze uqale. Phinda ulandelelanise ingalo enye kabini ukuphapha kanye ukuya kwentsimbi yesi-3 emva koko ubuyele kwiyure yesi-6. Phinda uthotho ngomlenze wakho wasekhohlo. (Uya kwenza imiphunga eli-18 iyonke.)

Ubungakanani: Kabini ukuya kathathu ngeveki

IVinyasa Yogis

Eyona linki ibuthathaka: Imisipha yeBiceps

Uyoyike chaturanga? Ngokuqinisekileyo ayincedi ukuba unokuba uyenza gwenxa. "Xa usuka kwiplanga ukuya kwinguqu ephantsi ye-posture ngexesha lokuhamba kwe-vinyasa, iingalo zakho kufuneka zihambelane ngokufanelekileyo kunye namahlombe akho ngokuthe ngqo ngaphezu kweengqimba kunye nezandla, ngaphandle koko i-anatomy ethile yelo lungu ibangela ukungqubuzana kwi-tendon," kusho uKirkeby. ikwangutitshala weyoga. Njengoko uphinda ezo zibuliso zelanga, ifom engalunganga inokubangela i-biceps tendonitis ejikeleze ngaphambili kwegxalaba, uyalumkisa.

Amandla eRx: Iipushups eludongeni ezimxinwa. Yima ujonge eludongeni. Yandisa iingalo phambi kwakho ukuze izihlahla kunye neengqiniba zilungelelane namagxa. Yama phambili kancinci kwaye ubeke iintende eludongeni. Ukugcina iingqiniba kufutshane nomzimba wakho, goba iingalo de impumlo yakho ichukumise eludongeni. Pushisela ngaphandle ukuqala.

Ubungakanani: Iiseti ezi-2 kathathu ngeveki

Abaqhubi beebhayisikile

Eyona linki ibuthathaka: IiPecs

Ihlabathi lezenzo liyenzeka ezantsi apha ngezantsi ngelixa isiqingatha sakho esingaphezulu sizama konke okusemandleni ukuba sithule kwaye sithe cwaka, phantse siqine kwindawo eqinileyo, egobile. Okubi nangakumbi, eli gxalaba lijikeleziweyo kunye nokuzimela okulandelayo kukulandela ukuba usebenze, apho uncike khona kwikhompyuter yakho ujongeka njengewele likaQuasimodo. Lonke olu xinzelelo kunye nokunciphisa umphambili womzimba wakho kunokuyinciphisa imithambo-luvo eyondlayo nge-am yakho nangaphantsi kwemisipha yesifuba sakho, utshilo uKirkeby. "Oku kunokubangela ukurhawuzelela ezandleni zakho nokuba ndindisholo, kwaye kuchaphazele nokuphefumla kwakho."

Amandla eRx: Ukolulwa komnyango. Yima kancinane phambi komnyango kwaye ubeke iingalo macala omabini omnyango okanye udonga olumeleneyo. Bend iingqiniba kwiidigri ezingama-90, ukugcina ingalo ephezulu ihambelana nomgangatho. Yama phambili ubambe esi sikhundla imizuzwana engama-30.

Ubungakanani: Amaxesha amaninzi ngosuku njengoko ufuna okanye ufuna

Bikram Yogis

Olona qhagamshelo lubuthathaka: Amandla omzimba ongaphezulu

Ulandelelwano lwee-poses ezingama-26 ezenziweyo ngelixa umi okanye phantsi, iBikram yoga ibandakanya akukho msebenzi ungaphezulu komzimba. Ke ngelixa usakha umzimba "omde", uya kuswela umsipha esifubeni, kwiingalo nasemqolo, utshilo uKirkeby.

Amandla eRx: Iipushups zeplanga. Qala kwindawo ye-pushup ngezandla ngqo phantsi kwamagxa. Ukubamba ingqokelela yakho ngalo lonke ixesha, yenza i-pushups ezili-10. Phezulu kwepushup yokugqibela, bamba iplanga imizuzwana engama-30 ukuya kwi-1 ngomzuzu ngelixa uphefumla ngokunzulu. [Tweet le ngcebiso!]

Umthamo: Kanye yonke imihla

Abaqubhi

Eyona linki ibuthathaka: Ikhafu yokujikeleza

“Xa uzitsalela phambili emanzini ngokukhawuleza kakhulu, ubetha ezo zihlunu zine zincinci malunga nobukhulu beminwe yakho eyenza i-rotator cuff,” utshilo uKirkeby. Kule meko, awuyikutyeshela le ndawo engundoqo, usebenza kakhulu. Akukho mfuneko yokuba uhlale emhlabeni; unokwakha i-cuff yakho ukumelana nemfuno ephezulu.

Amandla Rx: Umthambo wokuchasa:

1.Ukuphambuka kwamagxa: Bamba isiphelo sebhendi yokumelana phantsi kwenyawo yasekunene kwaye esinye isiphelo sisekunene. Gcina i-elbow yakho ithe tye, phakamisa ingalo yakho kwi-arch phambi kwakho kwaye emva koko phezulu ukuze ibhanti ihambelane negxalaba lakho. Misa, emva koko wehlise kwindawo yokuqala.

2. Ukuxhwilwa komzimba: Bamba isiphelo sebhendi phantsi konyawo lwasekunene kunye nelinye icala ngesandla sasekhohlo. Tsala ibhendi ngokungqinelana nomzimba wakho ukuze ibhanti yenze umgca wokudibanisa. Misa, emva koko wehlise kwindawo yokuqala.

3. Ujikelezo lwangaphakathi nolwangaphandle: Hook elinye icala lebhendi kwinto ekhuselekileyo, enje ngeqhina lomnyango ovaliweyo. Bamba elinye icala ngesandla sasekunene kwaye ume ngecala lasekunene nesandla sijonge ngasemnyango. Ingqiniba egobileyo ngama-90 degrees. Ukugcina ingqiniba kufutshane nomzimba kunye nengalo yasekunene ehambelana nomhlaba, kancinci isandla sisekunene emzimbeni (uhambisa ingqiniba njengehenjisi). Ukuguqula intshukumo, ukushenxisa isandla kude nomzimba, ukugqibezela enye.

Ukurhoxiswa kweScapula: Bamba iziphelo zebhendi kwisandla ngasinye kwaye wandise iingalo phambi komzimba kwinqanaba lamagxa, iintende zijonge ezantsi. Ukucudisa amagxa amagxa kunye nokugcina iingalo zinxusene emhlabeni, tsala izandla zisuke enye kwenye de iingalo ziphantse zaphumela emacaleni. Misa kancinci, emva koko ubuyele kwindawo yokuqala.

Umthamo: Iiseti ezimbini zeempendulo ezili-10 zomsebenzi ngamnye kumacala omabini amaxesha amathathu ngeveki

Uphengululo lwe