Ukuzivocavoca umzimba oku-6 uKayla Itsines ucebisa ukuba ube sePosture engcono

Umxholo

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Ukuba usebenza umsebenzi wedesika, unokuba nexhala xa ubona izihloko ezibiza ukuba uhleli "ukutshaya okutsha." Akukho mfuneko yokuba unike iiveki zakho ezimbini egameni lempilo yakho, nangona kunjalo. Uphando lubonisa ukuba uthelekiso lubaxo kwaye ukuhambahamba imini yonke kunokunceda ukulwa nemiphumo emibi yempilo yokuhlala ixesha elide. (Eyeleleneyo: Ukuzilolonga okuKhethekileyo kwe-HIIT evela kuMqeqeshi weNkwenkwezi uKayla Itsines)

Ke, hayi, ukuhlala akuwubeki umzimba wakho ngokulingana nomkhwa wecuba. Oko kwathiwa, ukuhlala ucofa kwidesika yakho ngokuqinisekileyo kunokuthatha i-toll kwi-posture yakho kwaye ekugqibeleni kubangele iintlungu zangasemva (ungasathethi ke ngokuphefumla kakubi kunye nokujikeleza kwegazi). Sonke isizathu esingakumbi sokwenza ixesha kwiveki yakho ukwenza imithambo yokuma okungcono. (Idibeneyo: Ngaba uhleli ixesha elide kakhulu uchaza i-Butt yakho?)

Ufuna isikhokelo malunga nokuba ungaqala phi? UKayla Itsines wabelana nje ngokuziqhelanisa nomsebenzi kwi-Instagram. (Kwaye, hayi, akubandakanyi ukuhambahamba nencwadi entloko.)

"Ukuba ungumntu ohleli edesikeni imini yonke, uyakha amandla akho emva kokukhulelwa, okanye usaqala, iindlela zasemva kwesithuba (ezinje ngale) yindlela elungileyo yokuphelisa nakuphi na ukungavisisani, qala ukwakha amandla kumqolo wakho kunye namagxa, kwaye uphucule indlela oma ngayo, "ubhale watsho kwingcaciso yakhe.

Isiqhelo luthotho lweentshukumo ezintandathu ezithatha malunga nemizuzu eli-10 ukuyigqiba, ke ayizukukhupha isuntswana elikhulu losuku lwakho. Yonke into oyifunayo kukuqengqeleka amagwebu (nantsi indlela yokusebenzisa enye ukuba uthe wamtsha kukuqengqeleka amagwebu) kunye neqela lokumelana (i-Itsines ayicacisi ukuba loluphi uhlobo, kodwa esi sikhokelo samabhendi oxhathiso sinokukunceda ukunciphisa ukhetho lwakho ).

Nalu uluhlu lweendlela zokuzilolonga eziquka i-Isines:

• Ukuqengqeleka kwamagwebu ngasemva: Ukuqengqeleka amagwebu akwenzi njeukuziva ukwanelisa kakhulu; Inokudibanisa umqolo kunye namanye amalungu, ukuphucula ukuma kwakho.
• Ukongezwa kwebhendi yokuxhathisa: Le ntshukumo ibandakanya i-pecs, ngokutsho kwesithuba se-Isines. I-pecs yakho idlala indima ebalulekileyo kwi-posture yakho, ixhasa i-scapula (i-shoulder blade) kunye ne-joint joint.
• Ibhanti yokuxhathisa ukujikeleza kwegxalaba: Ukujikeleza kwamagxa kuvula amagxa kunye nesifuba, esinokukunceda ukoyisa iziphumo zokuwa.
• Ukuxhathisa ibhendi ebusweni: Ubuso butsala bakha phezulu ngasemva) amandla, anceda ukugcina iigxalaba zakho kwindawo echanekileyo (cinga: ngasemva nangaphantsi). Kwakhona yinxalenye ebalulekileyo yokwakha ikhonkco elingasemva elomeleleyo (aka umva womzimba wakho), eya kuphucula ukuma kwakho ngokupheleleyo.
• Ibhendi yokuchasa ukujikeleza kwangaphandle: Le ntshukumo ivuselela izihlunu kwi-rotator cuff enceda ukugcina ukuma komzimba ophezulu kunye nendawo efanelekileyo yamagxa ehlombe, ngokutsho Ikholeji yaseMelika yoNyango lwezeMidlalo (i-ACSM) yezeMpilo kunye neJenali yokuLunga.
• Ukuxhathisa ibhendi yokugoba ngaphezulu komqolo: Imiqolo egobileyo inceda ukugcina ibhalansi yamandla phakathi komqolo nangaphambili komzimba wakho. Ukongeza ekomelezeni umva kunye ne-biceps, imiqolo egobileyo inceda ukutsala amagxa axhobileyo ngasemva kunye nokuphucula ukuma ngokuhamba kwexesha.

Nokuba uhlala kwi-9 yakho ukuya ku-5 okanye njengombono wokuma ngokuthe ngqo, inkqubo ye-Isines yindlela elula yokukhuthaza ukuma okungcono.

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