Ukuzolula intsasa eyi-7 yokuma ngokugqibeleleyo

Umxholo

• Iposi yomntwana esebenzayo
• Ukuma Phambili
• Ikati-Inkomo
• Ukuma kweCat-Cow
• Iplanga ephezulu
• Inja ejonge ezantsi
• Ukujikeleza komqolo we-Thoracic
• Ithini inzululwazi ngokwelula kunye nokuma komzimba

Imizimba yethu iyaziqhelanisa nokuma kwethu esichitha ixesha elininzi kulo

Ukuba usuku oluqhelekileyo lubandakanya ukuzingela phezu kwedesika okanye ilaptop kangangeeyure eziyi-8 ukuya kwezi-12 ngemini emva koko ukhukulise ukhuko kangangeyure okanye ezimbini ngokuhlwa ukuze ubukele "iOfisi," awuwedwa. Abantu baseMelika bahleli umndilili weeyure ezili-13 ngosuku, ngokophando olwenziwe ngo-2013. Yongeza ezo yure, kwaye akumangalisi ukuba ukuma kwethu kwendalo kuye kwanda kakhulu ukugoba, ukutyibilika, nokuba buhlungu. Kwaye ukuba ukuva nje ibinzana elithi "ukungahambi kakuhle" kukhumbuza umama athi kuwe "Hlala ngqo!" ke gcinani engqondweni ukuba, kule meko, mama yenza wazi ngcono.

"Xa sichitha ixesha kwiindawo eziphezulu, izihlunu ezithile emzimbeni wethu-ezinje ngamagxa, umva, umongo, nentamo-ziyancipha," ucacisa uGrayson Wickham, iDPT, CSCS, umseki weMovement Vault. Ukubeka nje, imizimba yethu iyaziqhelanisa nokuma kwethu esichitha ixesha elininzi kulo, kwaye, ekuhambeni kwexesha, ezo zihlunu zimfutshane zinokubangela iingxaki zempilo ezingakumbi.

Ukuma kakubi kwenza okungaphezulu kunokuchaphazela nje ukwakheka komzimba wakho. UGabrielle Morbitzer, i-yoga kunye nokufundisa ukuhamba kwi-ICE NYC, uthi ichaphazela uluhlu olubanzi lwezinto ezivela "kwindlela umzimba wethu ovelisa ngayo iihomoni kunye nendlela igazi lethu elijikeleza ngayo, indlela esivakalelwa ngayo emizimbeni yethu kunye nendlela esizokwazi ngayo ukuhamba njengokuba sikhula. ” Sisenokungawuboni ngoko nangoko umonakalo owenziwa kukuma kwethu-kodwa umzimba wethu wona.

Umzekelo, uWickham uthi, umzimba ungadibanisa ukuvalwa, okanye ukuma okungaphaya koxinzelelo ngoxinzelelo, olukhokelela ekukhululweni kwe-cortisol. Kwelinye icala, izikhundla ezivulekileyo okanye eziphezulu zamandla- ezinokuthi zikhuphe ii-endorphins kunye ne-testosterone, ihormone yolawulo-uthintele uxinzelelo kunye nokwenza iimvakalelo zokuzithemba.

Ke ayisiyiyo kwaphela indlela ohleli ngayo echaphazela ubude bakho kunye nempilo, inokuchaphazela impilo yakho yengqondo kunye nendlela oziva ngayo ngawe. Ngaloo nto njengenkuthazo, zama ezi zinto zisixhenxe kusasa ukuze igazi lakho libale, ukhulule izihlunu eziqinileyo, kwaye wandise ulwazi lomzimba ukuze ume nkqo kwaye ubude njengoko uphuma emnyango wangaphambili.

Iposi yomntwana esebenzayo

Nqanaba: Umqali

Izihlunu zasebenza: Amagxa, isiseko, ezantsi umva

Indlela yokwenza:

1. Qala ezandleni zakho nasemadolweni.
2. Yandisa amadolo akho kude ububanzi bamagxa.
3. Ukugcina iibhotile zeenyawo zakho zijongane nophahla, chukumisa iinzwane zakho ezinkulu.
4. Khasa izandla zakho phambili, kwaye wandise iingalo zakho ziye ngqo ngaphambili emethini, okanye ujije iingalo zakho phantsi ecaleni komzimba wakho.
5. Cothisa ukuqala ukuwisa isinqe sakho emva ukuze uphumle kwizithende zakho.
6. Phumla ibunzi lakho phantsi.
7. Phefumlela apha i-5 ukuya kwi-10 yokuphefumla okunzulu.

Kutheni isebenza: I-Pose yomntwana ikunceda uphonononge uluhlu lwentshukumo kumagxa akho ngokuthi wolule iingalo zakho ngaphezulu kwentloko yakho. Inceda nokwandisa nokwolula umqolo, osetyenziselwa ukukrwitshwa emva kweminyaka yokuma okungalunganga.

Ukuma Phambili

Nqanaba: Umqali

Izihlunu zasebenza: Intamo, amagxa, imisipha

Indlela yokwenza:

1. Qala ngeenyawo zokwahlula ububanzi benyawo.
2. Ngokugoba okunesisa emadolweni akho ukuxhasa kunye nokulinganisa ubume bomzimba wakho, phefumla njengoko ugobela phambili esinqeni sakho, wandise umphambili womzimba wakho.
3. Gobela iingqiniba zakho. Bamba ingqiniba nganye ngesandla esichaseneyo. Vumela isithsaba sentloko yakho sixhomekeke. Cinezela izithende zakho emgangathweni njengoko uphakamisa amathambo akho ahleli esilingini.
4. Tsala amagxa akho kude neendlebe zakho. Yehla intloko nentamo.
5. Yandisa imilenze yakho de ube uziva wolule kwimisipha yomsipha. Sebenza ngokubandakanya imisipha yakho ye-quadriceps ukunceda ukukhulula izihlunu.
6. Ukuba uyakwazi ukugcina umphambili womzimba wakho ubude namadolo akho ethe tye, beka iintende zezandla okanye iminwe emgangathweni phantsi ecaleni kweenyawo zakho.
7. Khupha ungene nzulu kwisithuba kunye nomphunga ngamnye. Yeka intloko yakho ixhomeke njengoko uziva uxinzelelo luphuma emagxeni nasentanyeni.
8. Gcina ukuma kwimizuzwana engama-30.

Kutheni isebenza: Esi sikhonkwane sizolula imisipha, sivula isinqe, kwaye sinokunceda ukukhulula nakuphi na ukungavisisani entanyeni nasemagxeni, ucacisa uMorbitzer. Oku kunokuba solule kakhulu kwimisipha, ke ulumke ungayi kude kakhulu. Endaweni yoko, vumela uxinzelelo emagxeni akho ukuba lukhuphe.

Ikati-Inkomo

Nqanaba: Umqali

Izihlunu zasebenza: Umqolo, isifuba, isisu

Indlela yokwenza:

1. Qala kuwo omane. Izihlahla zakho kufuneka zibekwe phantsi kweengqiniba zakho, ezibekwe phantsi kwamagxa akho. Gcina iminwe yakho isasazeka emhlabeni ukuzinza okuzinzileyo. Gcina amadolo akho egcinwe phantsi kwethanga lakho, iinzwane zingafakwanga, kunye neenyawo zakho zicinezelwe emhlabeni.
2. Yandisa umsila wakho uye ezantsi entlokweni yakho, ukuze intamo yakho ingathathi cala kwaye ujonge ezantsi iisentimitha ezimbalwa ukusuka emnweni wakho. Esi sisikhundla sakho sokuqala.
3. Qalisa isigaba sekati. Njengoko uphuma, thambisa umsila wakho phantsi, usebenzisa izihlunu zesisu sakho ukutyhalela umqolo wakho eluphahleni, wenze ubume bekati yeHalloween. Yandisa intamo yakho. Vumela intloko yakho ukuba ifikelele esifubeni sakho ukuze iindlebe zakho zehle ngeebiceps zakho.
4. Emoyeni wokuphefumla, "swoop and scoop" i-pelvis kwindawo yeCow ukuze isisu sakho siwele phantsi. Phakamisa isilevu sakho nesifuba ujonge phezulu eluphahleni. Yandisa igxalaba lakho. Zoba amagxa akho kude neendlebe zakho.
5. Umjikelo ngeCat-Cow amaxesha ambalwa. Qaphela ukuthintela ukubeka uxinzelelo kunye noxinzelelo entloko nasentanyeni.

Kutheni isebenza: Olu luhlu lokuhamba luya kunceda ukwandisa ulwazi lomqolo, oluyinxalenye enkulu yokuma okungagqibelelanga. Ngokuka Morbitzer, "Ukuhamba kweCat-Cow kufuneka kwenziwe ngaphakathi kunye nesinqe ukuze xa uphefumla, udale ukuthambeka okungaphandle kwesinqe ukuze umsila wakho ujonge eluphahleni, kwaye xa ukhupha umphefumlo wenza ukuthambeka ngasemva ukuze umsila wakho ujonge emhlabeni. ”

Ukuma kweCat-Cow

Nqanaba: Ephakathi

Izihlunu zasebenza: Umqolo, isifuba, isisu, imilenze

Indlela yokwenza:

1. Ngemilenze yakho ububanzi benyonga obuqhawukile kunye namadolo agobileyo, beka izandla nokuba ziphambi kwakho okanye emathangeni akho ukuze wongeze ibhalansi.
2. Gcina imilenze yakho imi ndawonye. Qalisa ikati (phezulu) isigaba: Njengoko uphuma, thambisa umsila wakho phantsi kokusebenzisa izihlunu zesisu sakho ukutyhalela umqolo wakho eluphahleni, wenze ubume bekati yeHalloween. Yandisa intamo yakho. Vumela intloko yakho ukuba ifikelele esifubeni sakho, ugcine ulungelelwaniso lomqolo.
3. Emoyeni wokuphefumla, "swoop and scoop" i-pelvis kwindawo yeCow ukuze isisu sakho siwele phantsi. Phakamisa isilevu sakho nesifuba ujonge phezulu eluphahleni. Yandisa amagxa akho egxalabeni kwaye uzobe amagxa akho kude neendlebe zakho.
4. Umjikelo ngokuma kweCat-Cow amaxesha ambalwa.

Kutheni isebenza: Ukolula kusebenze izihlunu zangasemva ezahlukeneyo. Inokukunceda ukwandisa ulwazi lwakho lomqolo wakho ngokunxulumene nomzimba wakho uphela. Ukuba umsebenzi wakho ufuna ukuba ubekwindawo enye yonke imihla, thatha ikhefu ujikeleze ngeKati-yeNkomo emileyo amaxesha ambalwa ukukunceda ekuchaseni ifuthe lokuhlala imini yonke.

Iplanga ephezulu

Nqanaba: Ephakathi

Izihlunu zasebenza: Abesisu, abaxhwili, ii-oblique, i-glutes, amagxa

Indlela yokwenza:

1. Qala kuzo zone iminwe yakho isasazeke kancinci.
2. Nyathela unyawo umva, emva koko ulinye.
3. Gcina umxholo wakho usebenza kwaye usebenza, kunye ne-pelvis yakho ingathathi hlangothi. Yalatha umsila wakho ezantsi kwizithende zakho. Gcina imilenze yakho isebenza ukuze ukwazi ukutsala amadolo akho kunye ne-quads zakho. Cinezela umva ngezithende zakho ukuze amathole akho asebenze, nawo.
4. Ngeengqiniba phantsi kwamagxa akho, yenza indawo phakathi kwamagxa neendlebe ukuze kubekho ukolula kancinci. Ukuqinisekisa ukuba isifuba asitshoni, khupha isithuba phakathi komphakathi wakho kunye nomqolo osezantsi ukuze amagxa egxalaba aphantse ashenxelane.
5. Yenza imijikelezo emi-3 ukuya kwezi-5 yemiphunga eli-10.

Kutheni isebenza: "Ukuba uqaphela ukuba isisu sakho okanye isinqe siyatshona, thambisela isinqe sakho ngaphambili," ucebisa uMorbitzer. "Kodwa ukuba oko kubi kakhulu, yehlisa amadolo akho emhlabeni ngelixa ugcina ingqini iqine kwaye isinqe singathathi cala." Esi sikhundla sifuna ukwaziswa kwesithuba somqolo kunye nokuzibandakanya kwezihlunu zesisu. La mandla angundoqo abalulekileyo ekukhuthazeni ukulungiswa kwezimo.

Inja ejonge ezantsi

Nqanaba: Ephakathi

Izihlunu zasebenza: Imisipha, iinyonga, amathole,

Indlela yokwenza:

1. Qala kuwo omane.
2. Tuck iinzwane zakho kwaye uphakamise isinqe sakho phezulu, uphakamise amathambo akho ahleli esilingini.
3. Phinda ubuye izithende zakho emethini ngaphandle kokuzivumela ukuba zibambe umhlaba.
4. Yehla intloko yakho kwaye wandise intamo yakho.
5. Njengoko uhlala apha, qiniseka ukuba izihlakala zakho zihlala zihambelana nomphetho ongaphambili wemethi. Ukunciphisa uxinzelelo ezihlahleni zakho, cinezela kumanqatha eminwe yakho nakubhontsi.
6. Ukuphefumla apha okungenani i-3 yokuphefumla okunzulu.

Kutheni isebenza: "Iluncedo ekuvuleni udonga lwesifuba sangaphambili kunye namagxa ahlala ejikelezwe ngumsebenzi wedesika ogqithisileyo," ucacisa uMorbitzer. Ziqhelise rhoqo, kwaye unokukwazi ukunciphisa intamo kunye nentlungu yangasemva enxulunyaniswa nesimo esibi. Usenokuzifumana uhleli phezulu ngokuthe nkqo, nawe.

Khumbula ukuzoba amagxalaba akho ngasemva kwaye wenze indawo entanyeni yakho. Ukuba ufumanisa ukuba ukrweca igxalaba lakho ukuya ezindlebeni zakho, oko kunokuthetha ukuba awunawo ngokwaneleyo amandla omzimba aphezulu. Ukuba amagxa akho egxalaba aqala ukuqina, gobisa amadolo wakho ungene kwiPose yoMntwana, kwaye uphumle de ube ukulungele ukubamba isikhundla kwakhona.

Ukujikeleza komqolo we-Thoracic

Nqanaba: Ephakathi

Izihlunu zasebenza: Umqolo, isifuba, isisu

Indlela yokwenza:

1. Qala kuwo omane, ngeminwe yakho isasazeka kancinci.
2. Beka isandla sakho sasekhohlo ngasemva kwentloko yakho, kodwa isandla sakho sasekunene solulwe emhlabeni phambi kwakho ngeminwe isasazekile.
3. Jikelezisa ingqiniba yakho yasekhohlo esibhakabhakeni ngelixa uphefumlela ngaphandle, wolule umphambili womzimba wakho, kwaye ubambe umphefumlo onzulu, ngaphakathi nangaphandle.
4. Buyela kwindawo yokuqala. Phinda uphefumle u-5 ukuya ku-10.
5. Shintsha iingalo kwaye uphinde.

Kutheni isebenza: Lo msebenzi wolula kwaye uphucula ukuhamba kwisisu sakho, ngakumbi umqolo wakho we-thoracic (embindini kunye nasemva ngasemva). Iyanciphisa ukuqina embindini ukuya ezantsi. Ukuhamba kwemisipha ye-Thoracic kubaluleke kakhulu ekukhululeni ukuqina kwimisipha yangasemva. "Ingongoma yalo msebenzi kukuthatha [imisipha] ejikeleze umgudu ngokuhamba kwayo ngokupheleleyo," kuchaza uWickham.

Ithini inzululwazi ngokwelula kunye nokuma komzimba

Okwangoku, abukho ubungqina obuchanekileyo obudibanisa ukuzolula ukuya ekumeni okungcono, kodwa inzululwazi, njengesiqhelo, isemsebenzini ukuyifumana. Isifundo sokuqala sika-2010 sicebisa ukuba ukolula kunokuphucula ukuma komzimba, kwaye abanye abaphandi kwiYunivesithi yaseSao Paul bakholelwa ukuba kunganceda ngokwaneleyo ukuba kungoku nje bathatha abathathi-nxaxheba kuvavanyo lwezonyango abafunda ikhonkco phakathi kokuzolula, ukuma ngcono, kunye nokunciphisa iintlungu zasemva kokuhlala .

Kodwa kuthekani ngoku? Kuphi konke oku kukhokelela kukhokelela? Ewe, bobabini uWickham kunye noMorbitzer bakholelwa ukuba ii-yoga ezisebenzayo zibandakanya ukuphefumla kunye nezihlunu zemisipha kunokunceda abantu ngokuthe ngcembe balungelelanise imizimba yabo kwaye baphucule ukuma komzimba. Ukolula kukwafumana igazi lakho lihamba kwaye kunganceda ukwandisa ulwazi lomzimba, ukuze naxa ungazami, umzimba wakho, ngenxa yobuhlungu okanye ukudodobala, kuya kukukhumbuza "Hlala nkqo!"

Kwaye uya kuhlengahlengisa, ngendlela umama wakho awayefuna ngayo.

UGabrielle Kassel yi ukudlala umbhoxo, ukudlala udaka, iprotein-smoothie-ukudibanisa, ukulungiselela ukutya, ukuCrossFitting, Umbhali wezempilo oseNew York. Uye ube ngumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.