Ukuzilolonga koQeqesho lwaMandla oBume obugqibeleleyo

Umxholo

• I-9 Posture Exercises Wonke umntu ufuna
• 1. "Y" Phakamisa
• 2. Ekunene-Angle Press
• 3. Umqolo oPhezulu
• 4.Buyela umva kubhabha
• 5. Ukwandiswa kweHip ephindwe kane
• 6. Uhleli phantsi
• 7. Icala elisecaleni
• 8. Intamo Flexion
• 9. "T" Yolula
• Uphengululo lwe

Yima apho — ungashukumi, jonga ukuma. Ngasemva usongiwe? Chin ukuphuma ngaphandle? Sukuba nexhala, uqeqesho lwamandla lunokunceda ukulungisa imikhwa yakho enzima yokuyophula i-slouching. (Ezi poso zeyoga ziya kunceda intamo yakho yetekhnoloji nayo.)

I-Slouching ayenzi nje khangela "blah"; Ikwabangela iintlungu zentamo kunye nomqolo, kunciphisa ukuhamba kweoksijini kwimisipha yakho, kwaye kunciphise ukuguquguquka, ukunyusa umngcipheko wokulimala. Olu qeqesho-luyilelwe ngu-Doug Holt, umqeqeshi kunye nomnini weeNgcali zoMgangatho eSanta Barbara, CA kunye no-Natalie Miller, ugqirha wezonyango e-Vaida Wellness Centre eMinnesota-ulwa nokuqina kwesifuba (okunyusa isimo esibi) kwaye komeleza izihlunu tsala umva iincakuba zamagxa ukwakha ukuma okungcono. (Enye yezona zinto zininzi zokungalingani kwemisipha yabantu.)

Bamba ezinye izibane ezikhanyayo (ezi-2- ukuya kwezi-5-iiponti), i-body bar enesisindo esine-6- ukuya kwi-10, ezinye iimeko ezimbalwa kwaye ziphele, kwaye ujongane nale nkqubo ukufumana amanqaku emzimbeni ongaphezulu ongakhange ujonge nje ubude kwaye womelele kodwa ivakalelwa kwaye isebenza ngcono kakhulu. (Akukho zixhobo ziluncedo? Zama oku kungasebenzi komzimba ngaphandle komzimba.)

I-9 Posture Exercises Wonke umntu ufuna

Ingaba isebenza kanjani: Kabini okanye kathathu ngeveki, yenza iseti enye yezinto ezisixhenxe zokuqala, uphumle ukuya kuthi ga kwimizuzwana engama-60 phakathi kweeseti. Phinda kabini. Gqibezela ngomjikelo omnye wokujikeleza kwentamo kunye ne-T yolula

Ixesha lilonke: ukuya kuthi ga kwimizuzu engama-45

Uya kudinga: Ibha Yomzimba, iintsimbi zasimahla, Irola yegwebu, Ibhendi yokuchasa, ibhola yaseSwitzerland

1. "Y" Phakamisa

A.Bamba i-dumbbell ekhanyayo kwisandla ngasinye kwaye ulale ujonge phantsi kunye nesisu esijolise kwibhola yozinzo, imilenze yolulwe emva kwakho, iinyawo ezibanzi kunamagxa. Yandisa iingalo emhlabeni ukuze wenze u "Y," iintende zezandla zijongane.

B.Tsala amagxa ezantsi nangasemva, kwaye emva koko uphakamise iingalo ukuya kubude begxalaba, ucinezela amagxa kunye. Buyela kwindawo yokuqala, kwaye uphumle amagxa.

Yenza iiseti ezi-3 ze12 ukuba 15 reps.

Iimpazamo kunye neengcebiso:Le ntshukumo yomeleza umqolo wakho wangasentla, phakathi komqolo kunye nezihlunu, utshilo uNeuharth. Ukufumana imithambo eyongeziweyo yokuqinisa umva, zama ukongeza le mizobo yangasemva kwindlela yakho, nayo.

2. Ekunene-Angle Press

A.Yima ngeenyawo ububanzi begxalaba ngaphandle kwaye ubambe ibha yomzimba enobunzima bokuphakama kwesifuba phambi kwakho, iingqiniba zigobe iidigri ezingama-90 neentende zijonge emhlabeni.

B.Gcina iingalo ezingaphezulu zihambelana nomhlaba kwaye ujikeleze amagxa ngasemva, uzisa ibha emva kwentloko yakho. Ibha engezantsi kwindawo yokuqala kwaye uphinde.

Yenza iiseti ezi-3 zeUkuphinda kabini ukuya kwi-15.

Iimpazamo kunye neengcebiso: Le ntshukumo isebenza umva wakho ongaphezulu, utsho uHolt. (Zama le mithambo ingaphezulu ukuba ufuna ukusebenza kuloo ndawo.)

3. Umqolo oPhezulu

A.Anchor iziko lombhobho wokumelana nokuphakama kwesifuba ngelixa uhleli phantsi okanye ibhola ezinzileyo. Bamba zombini izibambo ezibanzi ububanzi begxalaba kubude besifuba phambi kwakho, iintende zijongise umhlaba (ityhubhu kufuneka icocwe).

B.Bend iingqiniba, zoba izandla emagxeni. Buyela kwindawo yokuqala kwaye uphinde.

Yenza iiseti ezi-3 zeUkuphinda kabini ukuya kwi-20.

Iimpazamo kunye neengcebiso: Imiqolo ephezulu ijolise ngokukodwa kumagxa akho kunye nasemva ngasemva, utshilo uHolt.

4.Buyela umva kubhabha

A.Bamba ibhendi yokumelana okanye ityhubhu nakweyiphi na isiphelo. Qala ngeengalo ezolulwe phambi kwakho ekuphakameni kwesifuba.

B.Ukugcina iingalo ngokuthe nkqo (kodwa kungatshixwanga) zandisa iingalo ziye emacaleni ukolula ibhanti, ukucoca amagxa egxalaba kunye ekupheleni kwentshukumo. Buyela uqalise, ugcine intshukumo kancinane kwaye ilawulwe.

Yenza iiseti ezi-3 ze-15 rEps.

Iimpazamo kunye neeNgcebiso: Ukusebenza ngokugqithiseleyo kunye nezihlunu zesifuba eziqinileyo zingabangela amahlombe ajikelezayo, utsho uMiller. Ukulwa naloo nto, lo msebenzi uqinisa ii-deltoids zakho zangasemva (umva wehlombe lakho lamagxa) kunye neerhomboids (embindini womqolo wakho wangasentla). Yiyo loo nto le ntshukumo inokuba yeyona nto ingcono yokuma ngaphandle.

5. Ukwandiswa kweHip ephindwe kane

A.Qala ezandleni nasemadolweni (amagxa ngokuthe ngqo phezu kwezandla, i-hips phezu kwamadolo) kwaye udibanise izibilini ezisezantsi. Phakamisa umlenze omnye uguqe ngamadolo kuma-90 degrees, ngaphantsi kweenyawo ubheke phezulu.

B.Pulse umlenze ubheke phezulu eluphahleni ngelixa ucofa i-glutes, ukhumbule ukuba ungafaki umva ongezantsi.

Yenza iiseti ezi-3 ezi-15 zokuphindaphinda.

Iimpazamo kunye neengcebiso: Ngokuzikhethela ubuqaqawuli bakho kwesi sikhundla, ukwasebenza nezinye izihlunu ezisezantsi ezisezantsi, kunye nezihlunu zesisu esinzulu-zonke ezo zibalulekile ekugcineni ukuma kakuhle, utshilo uMiller.

6. Uhleli phantsi

A.I-ankile embindini wetyhubhu yokumelana okanye ibhendi ekuphakameni kwesifuba ngelixa uhleli phantsi okanye kwibhola ezinzile. Bamba zombini iziphelo zebhanti ngezandla ezijonge ngaphakathi.

B.Tsala iintambo zijonge kuwe, ugxile ekugcineni iingqiniba kufutshane namacala kunye namagxa ekhululekile, njengoko ucudisa amagxa ezantsi nangasemva.

Yenza iiseti ezi-3 ze-15 reps.

Iimpazamo kunye neengcebiso: Xa uhlala uhleli kakuhle, imigibe yakho ephezulu iyabaxeka kwaye imigibe yakho esezantsi-izihlunu ezitsala amagxa ethu ezantsi nasemva-zihlala "zivaliwe," utsho uMiller. Ngelixa usenza lo msebenzi, qiniseka ukuba utsala amagxa akho ezantsi kwaye umva ukuze usebenze izihlunu ezichanekileyo, utshilo.

7. Icala elisecaleni

A.Lala ngecala lakho, ingqiniba ngqo phantsi kwegxalaba lakho. Yenza izihlunu ezisezantsi zesisu ngaphambi kokuphakamisa isinqe emoyeni, njengoko uzama ukwenza umgca othe ngqo ukusuka entloko ukuya ezinzwaneni. Ukuba ufuna ukuguqula, ungaqala emadolweni.

Gcina imizuzwana engama-30 ukuya kwimizuzu emi-2. Yenza iiseti ezi-3.

Iimpazamo kunye neeNgcebiso: Ukusebenza okuninzi akuphumeleli ekujoliseni i-obliques okanye i-gluteus medius (i-muscle encinci kwiqela lemisipha emithathu eyenza i-butt yakho), uthi uMiller. Iiplanga zizilolonge umzimba wonke, kodwa amacala asemacaleni ayamangalisa ngokubetha ezi zihlunu zimbini kunye nokuphucula ukuma komzimba ngokwenza uzinzo kumqolo wakho ophantsi kunye nasesinqeni.

8. Intamo Flexion

A.Ubuso buxoki kwindawo ethe tyaba. Bamba ngobunono isilevu kwaye uphakamise intloko ii-intshi ezi-2 emhlabeni. Bamba imizuzwana emi-5. Intloko esezantsi ibuyele emgangathweni, ugcine isilevu sibambekile.

Yenza i-10 reps.

Iimpazamo kunye neengcebiso: Zonke ezi yure kwi-iPhone yakho nakwikhompyuter zikunika ukuma kwentloko, utsho uMiller. Ukuma okuchanekileyo, kufuneka ugcine iindlebe zakho zihambelana namagxa akho. Ukubamba esi similo ngalo lonke ixesha, kufuneka womeleze imisipha yakho enzulu, ethi "isebenze entanyeni yakho njengeyona 'ingundoqo' yenza ngasemva: ukudala uzinzo kunye nokuma okufanelekileyo," utshilo.

9. "T" Yolula

A.Hlala phambi kwelinye icala le-foam roller enamadolo aguqe kwaye iinyawo zithe tyaba phantsi. Lala ngasemva ukuze intloko, amagxa, kunye nomqolo ongaphezulu ube kwi-roller; emva koko yenza u "T" ngokwandisa iingalo emacaleni, iintende zijonge phezulu.

Bamba umzuzu omnye.

Iimpazamo kunye neengcebiso: Le ntshukumo yolula izihlunu zesifuba, ezinokukunceda ukhuphe ii-shoudlers ezijikelezileyo, utshilo uHolt.

Uphengululo lwe