6 Abavivinya Imisipha Ebalulekile Unganaki

-Delile

• Abagijimi
• Abaqeqeshi bamandla kanye nama-CrossFitters
• Vinyasa Yogis
• Abagibeli bamabhayisikili
• Bikram Yogis
• Ababhukudi
• Buyekeza kwe-

Ukukwazi ukuphuma ngebhayisikili isoka lakho lizizwa lilihle kakhulu-kuze kube kamuva lapho kufanele ulicele ukuthi likuvulele imbiza yebhotela lamantongomane ngoba unamandla okuzibamba.

Njenganoma yimuphi umdlalo, uma ugxila kakhulu kusethi eyodwa yemisipha, enye isethi ingahlupheka-yingakho kujwayelekile ukubona umgibeli wamabhayisikili okhuthele (owesilisa noma owesifazane) enomzimba ophansi oqinile onamathele emzimbeni ongenhla weminyaka eyisikhombisa -intombazane endala. Akudingeki ukuthi uguqule ngokuphelele inqubo yakho yokuzivocavoca umzimba ukuze usebenzise imisipha ebukwayo oyithandayo. Khomba izixhumanisi zakho ezibuthakathaka ngokuncike ohlelweni lwakho futhi ufunde izivivinyo ezilula zokwakha lezo zindawo.

Abagijimi

Isixhumanisi esibuthakathaka: UGluteus medius

"Ngaphandle kokuthi ugibela umqansa ngaso sonke isikhathi, ukugijima kwakha ukukhuthazela kepha hhayi amandla," kusho udokotela wokuhamba uVonda Wright, M.D., udokotela ohlinzayo wamathambo e-University of Pittsburgh School of Medicine otuse izivivinyo zale ndaba. Futhi i-butt ebuthakathaka elandelayo ongayenza izobangela ukuthi i-pelvis yakho ibheke phambili, icindezele ama-flexible e-hip yakho, futhi uqinise amabhande akho e-IT.

Amandla Rx: INunu ihamba esigcawini. Jikisa ibhande lokumelana nasemaqakaleni akho. Ukugcina isifuba uphakamise ngamadolo ngemuva kwezinzwane, wehlele ngaphansi kwesikwele esikhulu. Ngaphandle kokuvumela ibhendi ihambe kancane, hamba phambili izitebhisi ezingama-20, uye ezitebhisini ezingakwesokunxele ezingama-20, emuva ngezitebhisi ezingama-20, nasezinyathelweni ezingakwesokudla ezingama-20, wakhe ibhokisi.

Umthamo: Kathathu ngesonto

Abaqeqeshi bamandla kanye nama-CrossFitters

Isixhumanisi esibuthakathaka: Umgogodla we-Thoracic

"Abantu abaqeqesha amandla futhi abenza iCrossFit bavame ukuthola imisipha ngokushesha okukhulu," kusho uBeret Kirkeby, owelapha ngamathambo futhi ongumnikazi weBody Mechanics NYC. Okubi ukuthi ubuye wakhe izicubu zomzimba ezisebenzayo futhi ulahlekelwe ukuguquguquka, ikakhulukazi maphakathi nomhlane wakho noma umgogodla we-thoracic. Imvamisa intamo yakho nomhlane ongezansi kuzozama ukuthatha ubudedengu, okungakhuphula ubungozi bokulimaza iqolo lakho elingezansi, uKirkeby uyanezela. [Thwebula leli qiniso!]

Amandla Rx: I-matrix ye-Lunge. Hamba uye phambili uye ku-12 ezimpondweni ngomlenze wakho wesokudla ngenkathi ufinyelela izingalo eziqondile phezulu. Misa isikhashana, bese ubuyela emuva endaweni yokuqala, ugcine isisindo ezithendeni zakho. Lunge phambili futhi, ngasikhathi sinye finyelela izingalo ngakwesobunxele ngenkathi ujikeleza kancane. Misa isikhashana, bese ubuyela emuva phezulu ukuze uqale. Lunge uye ehoreni le-12 futhi, ngasikhathi sinye finyelela izingalo kwesokudla ngenkathi ujikeleza kancane. Yima kancane, bese uphushela emuva ukuze uqale. Phinda lokhu kulandelana kwengalo okufanayo kabili ngokucindezela ngaphezulu kuze kube ihora lesi-3 ezimpondweni bese ubuyela emuva ku-6 ezimpondweni. Phinda uchungechunge ngomlenze wakho wesobunxele. (Uzokwenza amaphuphu angu-18 esewonke.)

Isikali: Kukabili kuya kathathu ngesonto

Vinyasa Yogis

Isixhumanisi esibuthakathaka: I-Biceps tendon

Ukwesaba chaturanga? Impela akusizi ukuthi kungenzeka ukuthi ukwenze kabi. "Lapho usuka epulangwe uye enguqulweni engezansi ye-posture ngesikhathi sokugeleza kwe-vinyasa, izingalo zakho kufanele zihambisane kahle namahlombe akho ngokuqondile ngaphezu kwezindololwane nezihlakala, ngaphandle kwalokho i-anatomy ethize yalelo lungu ibangela ukungqubuzana kwemisipha," kusho uKirkeby. ophinde abe nguthisha we-yoga. Njengoba uphinda leyo minikelo yelanga, ifomu elibi lingadala i-biceps tendonitis ngaphambili kwehlombe, uyaxwayisa.

Amandla Rx: Ama-pushups odonga amancane. Yima ubheke odongeni. Nweba izingalo phambi kwakho ukuze izihlakala nezindololwane zihambisane namahlombe. Ncika phambili kancane bese ubeka izintende odongeni. Gcina izindololwane ziseduze nomzimba wakho, gobisa izingalo kuze kube yilapho ikhala lakho licishe lithinte udonga. Phusha emuva ukuze uqale.

Isikali: 2 amasethi ka-10 kathathu ngesonto

Abagibeli bamabhayisikili

Isixhumanisi esibuthakathaka: Ama-Pecs

Umhlaba wesenzo wenzeka ezansi ngenkathi ingxenye yakho engenhla izama ngakho konke okusemandleni ukuthi ithule futhi ithule, icishe iqandiswe esimweni esiqinile, esigobile. Okubi kakhulu ukuthi leli hlombe eliyindilinga nokuzimela emuva kukulandela uye emsebenzini, lapho uncike phezu kwekhompyutha yakho obukeka njengodadewabo wewele likaQuasimodo. Konke lokhu kushuba kanye nokufinyezwa kwengaphambili lomzimba wakho kungacindezela inzwa edla ekuseni nangaphansi kwemisipha yesifuba sakho, kusho uKirkeby. "Lokhu kungabangela ukushotshozela ezandleni zakho nokuba ndikindiki, futhi kuthinte ukuphefumula kwakho."

Amandla Rx: Ukwelulwa komnyango. Yima kancane phambi komnyango bese ubeke izingalo nhlangothi zombili zomnyango noma odongeni oluncikene. Izindololwane zokugoba ngamadigri angama-90, ugcine ingalo engenhla ifana phansi. Yama phambili ubambe lesi sikhundla imizuzwana engama-30.

Umthamo: Izikhathi eziningi ngosuku njengoba ufuna noma udinga

Bikram Yogis

Isixhumanisi esibuthakathaka: Amandla aphezulu omzimba

Ukulandelana kwama-poses angama-26 okwenziwe ngenkathi umile noma phansi, i-Bikram yoga ayibandakanyi umsebenzi womzimba ophezulu. Ngakho-ke ngenkathi ungakha umzimba "omude", uzontula umsipha esifubeni, ezingalweni nangemuva, kusho uKirkeby.

Amandla Rx: Amapulangwe ama-pushups. Qala endaweni ye-pushup ngezandla ngqo ngaphansi kwamahlombe. Ukuqinisa umnyombo wakho sonke isikhathi, yenza ama-pushups ayi-10. Phezulu kwe-pushup yokugcina, bamba ipulangwe imizuzwana engama-30 kuye kumzuzu owodwa ngenkathi uphefumula ngokujulile. [Thwitha leli thiphu!]

Umthamo: Kanye nsuku zonke

Ababhukudi

Isixhumanisi esibuthakathaka: Ikhafu yeRotator

"Uma uzidonsela phambili emanzini ngokushesha okukhulu kakhulu kaningi, ushaya leyo misipha emincane engangesayizi yeminwe yakho eyenza isikhwama sakho se-rotator," kusho uKirkeby. Kulokhu, awuyishayi indiva le ndawo engukhiye, uyayisebenzisa ngokweqile. Asikho isidingo sokuhlala emhlabeni; ungakha ikhefu lakho lokumelana nokufunwa okuphezulu.

Amandla Rx: Ukuzivocavoca kwama-band bands:

1. Ukunwebeka kwehlombe: Bamba ingxenye eyodwa yebhande lokumelana ngaphansi konyawo lwesokudla bese enye igcine esandleni sokudla. Gcina indololwane yakho iqondile, phakamisa ingalo yakho ku-arch phambi kwakho bese udlula phezulu ukuze ibhande lihambisane nehlombe lakho. Misa kancane, bese wehlela endaweni yokuqala.

2. Ukuthunjwa komzimba Bamba ingxenye eyodwa yebhande ngaphansi konyawo lwesokudla bese enye ibambe ngesandla sobunxele. Donsela ibhendi ngokunqamula emzimbeni wakho ukuze ibhande lenze umugqa ohlukanisayo. Misa isikhashana, bese wehlela endaweni yokuqala.

3. Ukuzungezisa kwangaphakathi nangaphandle: Hook uhlangothi olulodwa lwebhendi kokuthize okuphephile, okufana nebhokisi lomnyango ovaliwe. Bamba enye ingxenye ngesandla sokudla bese ume ubheke kwesokudla nesandla sibheke ngasemnyango. Indololwane egobile ngama-degree angama-90. Ukugcina indololwane iseduze nomzimba nengalo yangakwesokudla ifana nomhlabathi, hambisa isandla sokudla kancane emzimbeni (uhambisa indololwane njenge-hinge). Buyisela emuva ukunyakaza, ususe isandla kancane emzimbeni, ukuze uqedele ukuphindaphinda okukodwa.

4. Ukuhoxiswa kwe-scapula: Bamba imikhawulo yebhande esandleni ngasinye bese welula izingalo phambi komzimba ezingeni lehlombe, izintende zibheke phansi. Ukumpintsha amahlombe ndawonye futhi ugcine izingalo zihambisana nomhlabathi, donsa izandla ziqhelelane kuze kube yilapho izingalo seziphumela ezinhlangothini. Misa isikhashana, bese ubuyela endaweni yokuqala.

Umthamo: Amaqoqo ama-2 ama-reps ayi-10 wokuzivocavoca ngakunye ezinhlangothini zombili kathathu ngesonto

Buyekeza kwe-