Iimpukane ezibuyela umva sesona somthambo osidingayo ukuze uphucule ukuma kwakho

Umxholo

• Ukuguqula iziBonelelo zeFly kunye neenguqulelo
• Uwenza njani umba wokubuyela umva
• Uphengululo lwe

Mhlawumbi sele uyazi ukuba indlela yakho yokuphila yetafile-ayisiyomlingo kwimpilo yakho. (Nxibelela kuyo yonke into ethi "ukuhlala kukutshaya okutsha" kunye ne "tech neck" izimvo ngoku.)

Ngelixa unokuvela ngedesika emileyo okanye uthathe ikhefu lokuhamba, akukho nto ingako ungayenzayo malunga nenyani yokuba unokufuna iminwe yakho kwikhibhodi (kunye / okanye kwi-smartphone) iiyure ezininzi zosuku. Into onokuyenza, nangona kunjalo, kukubandakanya umthambo wothintelo kwindlela yakho yokulwa wonke lo mzimba wedesika ~bleh~. Kwaye kulapho impukane ebuyela umva (ekwabizwa ngokuba yimpukane engasemva, eboniswa apha ngumqeqeshi osekwe eNYC uRachel Mariotti) ingena.

Ukuguqula iziBonelelo zeFly kunye neenguqulelo

“Siluluntu oluphambili kakhulu kuba sihleli ixesha elininzi lomhla wethu,” utshilo uJoey Thurman, ingcali yokomelela kunye nesondlo kunye nombhali wencwadi. I-365 Health and Fitness Hacks ezinokuGcina uBomi baKhoe. Kwaye konke oko kuzingela phambili kuya kukhokelela ekumeni kakubi. Ukubhabha okuphambeneyo, kwelinye icala, kulolonga indawo yangasemva yomzimba wethu, eya kukunceda ugcine ukuma komzimba ngcono. "Xa uqinisa imisipha yangasemva, njengakulo msebenzi, ayizukukunceda kuphela khangela ngcono kwaye ulolonge umzimba wakho kodwa ukhusele iingxaki zakho zomqolo phantsi kwendlela." Ukwenza iimpukane ezibuyela umva ziya kujolisa kwiidelts zakho zangasemva (amagxa angasemva) kunye ne-rhomboids yakho, i-trapezius, kunye ne-latissimus dorsi (ngasemva) yezihlunu.

Ayisiyi kuphela ukubuyisela umva iimpukane ukunceda ukulinganisa ubunjani bemisebenzi yakho yemihla ngemihla, kodwa baya kukunceda ulungelelanise uninzi lolunye uqeqesho olujolise ngaphambili. Umzekelo, oomatshini bokushicilela begxalaba, abatyhala, kunye noxinzelelo lwebhentshi bonke basebenza umphambili womzimba wakho. Ukwenza iimpukane ezihamba umva kunye nazo zonke ezinye iindlela zokuzilolonga kunceda ekugcineni yonke into ikulungelelwano. (Jonga: Ukuzilolonga oku-8 ukulungisa ukungalingani komzimba oqhelekileyo)

Ukunciphisa, okanye ukuba uhlobo lokuma lomthambo libuhlungu kumqolo ongezantsi, zama ukulala (ujonge ubuso) ebhentshini okanye kwibhola yokuzilolonga, utshilo uThurman. "Oku kuthatha konke ukuqikelela ngaphandle kwesindululo kunye nokunciphisa ukwenzakala. Ikwafaka izihlunu ngcono." Unokuzama ukubuyisa umva ngeebhendi zokumelana, umatshini wentambo, okanye umatshini okhethekileyo wokubuyela umva. Gcina ukhumbula: Lo msebenzi ujolise ekujoliseni i ichanekile Izihlunu, ngokuchasene nokuba namandla kuyo (nje, yithi, i-burpee). Qala ngamatye amancinci kwaye uhambe kakuhle ngaphambi kokuba ukhathazeke ngokuqhubela phambili kwii-lbs ezininzi.

Uwenza njani umba wokubuyela umva

A. Yima ngeenyawo ububanzi be-hip-width kunye namadolo athambile, ubambe i-dumbbell elula kwisandla ngasinye ngamacala. Hinga ezinqeni ngamadolo athambileyo, umva othe tyaba, kunye nentamo engathathi hlangothi, umxhwele umzimba oshushu malunga nama-45 degrees. Vumela izandla zixhome ngokuthe ngqo ezantsi kwamagxa, iintende zijongile ukuqala.

B. Ukugcina i-core ibandakanyeka kunye nokugcina ukugoba okuncinci kwiingqiniba, khupha kwaye uphakamise ii-dumbbells phezulu ecaleni kwintshukumo ebanzi ye-arching de ifike kubude begxalaba. Gxila ekucofeni iigxa zamagxa kunye.

C. Misa ikhefu phezulu, uze uphefumle kwaye unciphise kancinci i-dumbbells ukubuyela kwindawo yokuqala.

Ukuguqula iingcebiso zeFly Fly

• Musa ukujiwuzisa okanye usebenzise amandla okunyusa iintsimbi. Endaweni yokuhamba kancinci kwaye ulawule indlela yokunyuka nokuhla.
• Gcina umva ngokuthe tye (ungathathi hlangothi) ngexesha lonke lokunyakaza. Ukujikeleza umva kuya kubeka uxinzelelo oluninzi kwi-lumbar spine (umqolo ophantsi).

Uphengululo lwe