Into eNye oyenzayo kwiGym eyenza ukuba uMqeqeshi wakho ahlasele

Umxholo

• Ngokwakho:
• KwiGym:
• Uphengululo lwe

Akukhomntu ogqibelele. Ngokuqinisekileyo andinjalo. I-squats yam imnandi, ndilwa ne-tendinosis kwi-ankle yam, kwaye ndine-scoliosis eyenza i-cranky rotator cuff. Nangona ikhathaza kwaye ihlala ibuhlungu, le nzakalo indigcina ndigxile kwinto enye ebalulekileyo yokusebenza: ifom.

Emva kwayo yonke loo nto, ukonzakala ngamanye amaxesha kungakhokelela ekubeni senze imithambo ngokuchanekileyo-nkqu nabaqeqeshi, njengam. Nangona kunjalo ifom embi inokuba yimveliso engaphezulu kokulimala-ngamanye amaxesha eyethu iindlela zokuphila banetyala. Umzekelo, ukuba uhlala edesikeni okanye usebenzise ifowuni yakho rhoqo (masibeyinyani, sisonke), umzimba wakho unokwakheka kwindawo ejikeleze kakhulu. (Nd... Ngaba uyazi ukuba kungakanani ukuThumela imiyalezo ukuthumela i-posture yakho)?

Amaxesha amaninzi, ndiza kujonga kumgangatho wokuzivocavoca kwaye ndibone iimbaleki ezinamahlombe ajikeleziweyo, intamo ekrunekileyo, kunye nomqolo ophantsi ojijileyo (ouch!) Ngelixa ndizama ukuzivocavoca okunje nge-mega-heavy deadlifts okanye iiplanga. Kuya kufuneka ndimelane nomnqweno wokubaleka ndibalungise ngaphambi kokuba into ihambe gwenxa.

Asikuko ukuba sizenza bancinci ngokwasemzimbeni ngokwenza ezi mpazamo, sikhulisa ukuma okunokuthi kusenzakalisa.

Uyoyikisa? Ngokupheleleyo. Iphetshwe? Kusenokwenzeka. Owona mceli mngeni mikhulu kukufunda ukuthatha ixesha lakho-kufuneka uqiniseke ukuba ungagcina umqolo omde kulo lonke uluhlu lwezindululo nayiphi na hambisa wenza. Ngoko qala ngala manyathelo alula-amanye unokwenza ngokwakho; ezinye zomthambo-ukulwa kwaye ufezekise ifom yakho. (Emva koko zama i-Perfect Posture Workout.)

Ngokwakho:

1. Jonga ukuma kwakho. Rola amagxa akho ngasemva ukuze iintende zakho zijonge phambili. Amagxa akho egxalaba kufuneka azive ngokungathi batyhalelwe ezantsi kwiipokotho zakho zangasemva. Isifuba sakho sivulekile kwaye siyazingca, ngokungathi ubonakalisa i-clavicle yakho kwindawo eshushu osibonileyo kwimpelaveki. Umqolo wakho akufuneki ube arched ngokugqithileyo okanye ubambeke kakhulu ngaphakathi. Esi sisikhundla se-anatomical, siphambene njengoko sinokuziva. Izifuba zethu kunye namagxa afuna ukuba yile evulekileyo, nantsi indlela amalungu asebenza kakuhle ngayo. Ngaphambi kokuba ucofe ukuthumela kwi-imeyile yakho elandelayo, jonga ukubona ukuba uzibambe njani.

2. Khulula intamo yakho. Ngaba unosuku olunoxinzelelo ngokupheleleyo? Zama ukuthambisa iintloko entloko kunye nokuthambekisa ukunciphisa naluphi na uxinzelelo olunokwakha, olunokukhokelela ekubeni uqinise amagxa akho kunye nezihlunu ezingaphezulu zangasemva.

3. Yive phandle. Ukuba kunokwenzeka ukuba uneofisi okanye i-nook encinci yangasese, yima ngodonga okomzuzwana. Amagxa akho kufuneka ajonge eludongeni. Umqolo wakho osezantsi kufuneka ugobe kancinci kude kuwo. Olu luvo luchukumisayo luyanceda ukuqeqesha ingqondo yakho ukuba le posture ifanele ukuziva njani.

KwiGym:

Imiqolo yentambo ehleliyo linyathelo lokuqala lokomeleza umqolo wakho. Qinisekisa ukuba unesifuba esivulekileyo ngelixa usenza!

A. Hlala kwi-low-pulley cable station kunye ne-V-handle attachment. Beka iinyawo ezikhuselekileyo eqongeni kwaye ubambe isiphatho ngezandla zozibini usebenzisa ukubamba ngokugqithileyo. Ukusebenzisa imilenze yakho (kungekhona umva wakho), hlala ngasemva ngeengalo zolule ngokupheleleyo ukuxhasa ubunzima.

B. Ukugcina i-torso yakho imile, qhuba iingqiniba zakho ngaphaya kwamacala akho kwaye utsale intambo encamathele esinqeni. Misa ikhefu uze ucofe iigxa zamagxa ndawonye emgceni womqolo ngaphambi kokuba ubuyele kwindawo yokuqala. Yiyo i-1 rep. Phinda kwakhona i-10 reps.

Emva koko zama isekethe ye-core-buster: iibhugi ezifileyo, iibhlorho ezinobungangamsha, kunye neeNdwendwe zeFama. Uncedo lwethu lwe-abs kunye ne-butt lokuzinzisa umqolo wethu, ukunceda ukukhusela kwi-hyperextension kunye nokuphepha ukujikeleza i-lumbar spine (Mholweni, umqolo obuhlungu!). Ezi ntshukumo ziya kukunceda ukuba uzibambe umde kulo lonke usuku-gqibezela inani lee-reps ezingezantsi, emva koko uphinde yonke isekethe kangangezihlandlo ezithathu.

Ukuququzelela isiseko esilungeleleneyo nesomeleleyo, qala ngeebugs ezifileyo.

A. Ukuxoka ngokujongana neengalo kwandiswe ngokupheleleyo macala. Zisa imilenze kwindawo ye-tabletop, amadolo agobile kunye nemilenze ephantsi ihambelana nomgangatho.

B. Isiseko sebrace kunye nokufikelela kwengalo yasekhohlo phezulu nasemva kwentloko ngelixa umlenze wasekunene uthe tye kodwa ungawuchukumisi umgangatho. Buyela kwindawo yokuqala kwaye uphinde kwelinye icala ukugqiba i-1 rep. Phinda kwakhona i-10 reps.

Nika ubusela bakho uthando ngeebhulorho ezintle.

A. Lala ngomqolo ugobe amadolo neenyawo zithe tyaba. Phakamisa isinqe ukuya kwisilingi ukuze ufumane ibhulorho.

B. Khulula isinqe sakho ukuthoba isinqe sakho iisentimitha ezimbini ukusuka emgangathweni, ucofe ukubengezela kwakho. Yiyo i-1 rep. Phinda kwakhona i-10 reps.

Gqibezela lo mjikelo ngeseti yeeHambo zoMfama ukugxininisa ukuma okufanelekileyo ngexesha lemisebenzi yakho yemihla ngemihla.

A. Bamba i-dumbbell enzima kwisandla ngasinye. Gwema ukuxhomekeka phambili kwi-hip. Yima ubude kunye nesilevu ngokungqinelana nomhlaba. Gcina amahlombe akho ehlehla kwaye esihla kuwo wonke umthambo. Kuphephe ukuvumela amagxa akho ajikeleze phambili.

B. Yima umde kwaye uhambe phambili isantya se-10, emva koko ujike kwaye uhambe ngeenyawo ezili-10 ubuyela apho uqale khona.

Uphengululo lwe