8 Vusa-Umzimba wakho-uhambisa nabani na anokwenza ngentsasa

Umxholo

• Uphengululo lwe

Uyazi ukuba umhlobo ngubani inkcazo yokunyuka kunye nokuqaqamba-lowo ufumene ukubaleka kwakhe ekuseni, wenza isitya esifanelekileyo se-Instagram, wahlamba, wazitsala kunye ngaphambi kokuba uzinyanzele ukuba uzikhuphele izembozo?

Kulungile ukuba awunguye. Kulungile ukuba wenze owona msebenzi ulungileyo (ukuphuma) emva kwentsimbi yoku-1. kwaye uzame, wasilela, kwaye wamkela ukuba awungomntu onokuzilolonga ngempumelelo kusasa. (Omnye owasetyhini uyabelana: "Indlela Endazijika Ngayo Ndaba Ngumthambo Wakusasa.") Le nkqubo (funda: AKUKHO umthambo) yindlela egqibeleleyo yokuziva njengomntu wasekuseni nokuba awusoze ngenene. kuba umntu wakusasa.

Ezi zinto zisibhozo zisuka kuJenn Seracuse, umlawuli wePilates eFlex Studios, ziyilelwe ukuvusa umzimba wakho into yokuqala kusasa ngaphandle kokufuna ukuphuma kwiipijama zakho. Ayenzelwanga ukuba ithathe indawo yokuzilolonga kwakho kwemihla ngemihla (uxolo, ntombazana!), Kwaye yinto umntu wonke anokusebenza ngayo kusasa.

Konke okudingayo ukuze ugqibezele lo msebenzi yinjongo yokwenza, utshilo uSeracuse. "Akunyanzelekanga ukuba ube namehlo aqaqambileyo kwaye unomsila omdaka. Misela ialam yakho imizuzu emihlanu ngaphambilana, kwaye uya kuziva ngcono amaxesha angamawaka amahlanu."

Ukuma Rolela Phantsi

Uvusa umqolo kwaye akhuphe nayiphi na ingxaki eyenziweyo ngexesha lokulala

A. Yima ngeenyawo umgama oqelelene esinqeni.

B. Finyelela iingalo phezulu nangaphezulu.

C. Goba esinqeni kwaye uthi chu ukuhla ngomqolo, i-vertebrae enye ngexesha, ukuzisa izandla emgangathweni. Vumela intloko ixhonywe.

D epheleleyo. Cotha kancinci ubuye umva, kwaye ufikelele ezingalweni kwakhona ukuqala kwakhona. Yimpendulo enye. Yenza i-3 reps.

IPlanga

Ivusa umzimba wonke, ibandakanya izisu, umzimba ongaphezulu, kunye nomzimba osezantsi ngaxeshanye

A. Ukusuka ekumeni, goba amadolo kwaye uhambe izandla zakho ukuya phambili kwindawo yeplanga lesundu, uqinisekise ukuba amagxa aphezu kwezihlahla kunye nezinqe aziwi njengoko udala umgca omde omnye ukusuka entloko ukuya kwizithende. Amadolo angeza ukutshintsha, ukuba kukho imfuneko. Bamba imizuzwana engama-30.

IPlank Walk-Out

Ikhuthaza ulungelelwaniso kunye nokulungelelanisa kwaye ifumana ukumpompa igazi

A. Ukusuka kwindawo yeplanga yesundu, guqa ngamadolo kwaye uhambe izandla emva, uze ume

B. Qhubeka ngokudibanisa amanyathelo amabini okuqala (Ukuma okuPhezulu + kwiPlank) kulandelelwano olunye, ubuyela ekumeni ngaphambi kokuphindaphinda ixesha ngalinye.

C. Xa ubuya uphuma kwiplank, waguqa ngamadolo ngokunzulu ngakumbi kunangaphambili, ngenxa yoko ukwisikhundla se squat. Phinda umzuzu omnye.

Iimbaleki ezinyikimayo Lunge

Idibanisa kwaye ikhuthaze ukuguquguquka kumalungu e-hip

A. Nyathela unyawo lwasekunene uye phambili kwimpuphu yembaleki ngencam yeminwe kumgangatho olandelayo ngonyawo kwaye idolo lasekhohlo lithe nkqo kwaye uliphakamisele ngasemva. Idolo langaphambili kufuneka libe ngqo phezu kweqakala. Hlala apha umzuzwana, uziva ukolula kwi-flexible hip flexor.

B. Shift ihips ngasemva njengoko ulungisa idolo langaphambili, unyawo oluguquguqukayo iinzwane zalatha eluphahleni. Isithende sasekhohlo siwela phantsi.

C. Buyisela umva intshukumo kwaye ubuyele kwimigangatho yembaleki. Phinda imizuzwana engama-30 ngasekunene, emva koko imizuzwana engama-30 ngasekhohlo.

Omnye uMakhulu

Ifumana ioksijini ehambayo kwaye iqhagamshele ekuphefumleni kwakho ukukhuthaza ukujikeleza

A. Lala ngomqolo ngamadolo kwindawo ekubekwa kuyo iitafile (imilenze igobileyo edolweni kwi-90-degree angle ngamadolo ngokuthe ngqo esinqeni, ikhanya ngokuhambelana nomgangatho). Unokwandisa imilenze yakho ngokuthe tye kwi-angle yeedigri ezingama-45 ngomceli mngeni owongeziweyo.

B. Zisa iingalo phezulu kunye ukuya kufikelela eluphahleni

C. Qhuba intloko, intamo, kunye negxalaba emgangathweni, uhlise iingalo emacaleni akho, ushukuma emhlabeni

D epheleleyo. Gcina indawo "yokuqunjelwa" njengoko upompa iingalo ngokuthe ngqo phezulu nasezantsi esinqeni kwindawo encinci, 1-2 intshi yentshukumo. Tsala umoya ngamanani amahlanu, emva koko uwukhuphele ngaphandle amanani amahlanu. Yimpendulo enye. Yenza i-10 reps.

Ucothoza umnqamlezo

Inceda ukukhuthaza umsebenzi omhle wokugaya ukutya

A. Ngemilenze kwindawo yokuma kwetafile, beka izandla emva kwentloko, ukugoba intloko, intamo kunye namagxa phantsi.

B. Yandisa umlenze wasekunene ngqo kwi-angle ye-45-degres ukusuka phantsi. Jikela ekhohlo njengoko uzama ukuzisa ikhwapha lasekunene ngasedolo eligobe lasekhohlo.

C. Shintsha ngokwandisa umlenze wasekhohlo ixesha elide, ukujija ujongene, kwicala lasekunene, uzisa igxalaba lasekhohlo edolweni lasekunene. Yimpendulo enye. Gcina ezi ntshukumo zicotha kwaye zilawulwa, njengoko injongo ingaphezulu malunga nokuhamba kuluhlu olupheleleyo lwentshukumo kwaye ngaphantsi malunga nee-reps. Yenza i-6 reps.

Ikhwane

Ukolula isisu kunye nokunyusa ukuhamba kunye nokuguquguquka emqolo

A. Qengqeleka phezu kwesisu kwaye ubeke izandla phantsi phambi kwamagxa, iingqiniba zigobile.

B. Cinezela kwizandla ezivula intliziyo kwaye zingene kulwandiso lomqolo we-thoracic (ukugoba okuncinci embindini ngasemva), iingqiniba zihlala zigobile. Gcina isiseko sokuzibandakanya ukukhusela umva osezantsi kwi-hyperextension.

C. Yehla isifuba ubuyele emgangathweni ukuze ubuyele kwindawo yokuqala. Yimpendulo enye. Yenza i-3 reps.

Isikhundla somntwana

Ivula umva ongezantsi, isinqe, namagxa kwaye isebenze okomzuzwana wokumisa ukuseta iinjongo zakho zosuku

A. Ukuphuma kwi-Swan, cinezela ihips ngasemva uye kwizithende, ujikeleze umva ongezantsi kwaye ufikelele kwi-tailbone phantsi komgangatho phakathi kwezithende.

B. Phakamisa isifuba kwaye uza kwindawo ephindwe kabini kuyo yomine, guqa ngamadolo, uhambe iinyawo, uze ume. Gcina 2 ukuphefumla ngokupheleleyo.

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