8 Vuka-Umzimba Wakho Uhamba Noma ngubani Ongakwenza Ekuseni

-Delile

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Uyazi loyo mngani okuyiyona ncazelo yokuvuka nokukhanya-lowo othole ekugijimeni kwakhe kwasekuseni, wenza isitsha se-smoothie esifanelwe yi-Instagram, wageza, futhi wazidonsela ndawonye ngaphambi kokuthi uziphoqele ukuthi uphinde ubheke izembozo?

Kulungile ukuthi awuyena. Kulungile ukuthi wenze umsebenzi omuhle kakhulu (ukuphuma) ngemuva kwehora lokuqala. futhi uke wazama, wehluleka, futhi wakwamukela ukuthi awuyena umuntu ongakwazi ukuzivocavoca ngempumelelo ekuseni. (Omunye wesifazane uyahlanganyela: "Indlela Engazijika Ngayo Ngazenza Umuntu Ovivinya Ekuseni Kwasekuseni.") Lesi simiso (funda: AKUKHO ukujima) kuyindlela ephelele yokuzizwa njengomuntu wasekuseni noma ngabe awusoze waphila. kube umuntu wasekuseni.

Lezi zinyathelo eziyisishiyagalombili ezisuka kuJenn Seracuse, umqondisi wePilates eFlex Studios, zenzelwe ukuvusa umzimba wakho kuqala ekuseni ngaphandle kokudinga ukuphuma ezingubeni zakho zokulala. Ayihloselwe ukuthatha indawo yokujima kwakho kwansuku zonke (uxolo, ntombazane!), futhi kuyinto wonke umuntu angasebenza kuze kube sekuseni.

Konke okudingayo ukuze uqedele le nqubo kuyinjongo yokwenza, kusho uSeracuse. "Akudingeki ukuba ube namehlo akhanyayo futhi ube nomsila ogqamile. Vele usethe i-alamu yakho emizuzwini emihlanu ngaphambili, futhi uzozizwa ungcono izikhathi eziyizinkulungwane ezinhlanu."

Ukuma Okumi Phansi

Uvusa umgogodla futhi akhiphe noma yikuphi ukungezwani okwenziwe ngesikhathi sokulala

A. Yima izinyawo zihlukene nge-hip ibanga.

B. Finyelela izingalo phezulu nangaphezulu.

C. Goba okhalweni bese ugoqa kancane kancane ngomgogodla, umthambo owodwa ngesikhathi, uletha izandla phansi. Vumela ikhanda lilenge.

D. Khuphuka kancane kancane, bese ubuyisela izingalo phezulu ukuze uqale futhi. Lowo uyisikhulu esisodwa. Yenza ama-reps amathathu.

Ipulangwe

Kuvusa umzimba wonke, kuhlanganyele izisu, umzimba ongaphezulu, nomzimba ongezansi konke ngasikhathi sinye

A. Kusukela ekumeni, gobisa amadolo bese uhamba izandla zakho uye phambili endaweni yepulangwe lesundu, uqinisekise ukuthi amahlombe aphezu kwezihlakala ngokuqondile futhi izinqulu aziwi njengoba udala umugqa owodwa omude ukusuka ekhanda kuya ezithendeni. Amadolo angehla ukuze alungiswe, uma kunesidingo. Bamba imizuzwana engama-30.

I-Plank Walk-Out

Kukhuthaza ukulinganisela nokuxhumanisa futhi kuthola ukudonsa igazi

A. Kusukela endaweni yepulangwe lesundu, guqa amadolo bese uhamba izandla emuva, uze ume

B. Qhubeka ngokuhlanganisa izindlela ezimbili zokuqala (i-Standing Roll Down + Plank) ngokulandelana okukodwa, ubuyele ekumeni ngaphambi kokuphinda isikhathi ngasinye.

C. Lapho ubuya epulangwe, guqa amadolo ngokujule kakhulu kunakuqala, ngakho-ke usesimweni sokugcwala. Phinda umzuzu ongu-1.

Rocking Runners Lunge

Ihlanganisa futhi ikhuthaze ukuguquguquka kumalunga we-hip

A. Nyathela unyawo lwesokudla uye elungeni lomgijimi neminwe phansi eduze nonyawo nedolo lesobunxele liqonde futhi liphakamise ngemuva. Idolo langaphambili kufanele libe phezu kweqakala ngqo. Hlala lapha umzuzwana, uzwe ukunwebeka ku-hip flexor efanele.

B. Shift izinkalo emuva njengoba uqondisa idolo langaphambili, unyawo oluguquguqukayo izinzwane zikhomba ophahleni. Isithende sangakwesokunxele siwela phansi.

C. Shintsha ukunyakaza bese ubuyela endaweni yomgijimi. Phinda imizuzwana engama-30 ngakwesokudla, bese kuba amasekhondi angu-30 ngakwesokunxele.

Ikhulu Elilodwa

Ithola umoya-mpilo ogelezayo futhi ixhume ekuphefumuleni kwakho ukuze ikhuthaze ukujikeleza

A. Lala emuva ngamadolo endaweni yetafula (imilenze igobile emadolweni nge-90-degree angle ngamadolo ngqo okhalweni, icwebezela ngokufana phansi). Ungakwazi ukunweba imilenze yakho iqonde nge-engeli engama-degree angu-45 ukuze uthole inselele eyengeziwe.

B. Letha izingalo ndawonye zifinyelele phezulu ophahleni

C. Ikhanda eligobile, intamo, nehlombe phansi, uletha izingalo ezinhlangothini zakho, uzulazula phansi

D. Gcina indawo "eqina" njengoba umpompa ngamandla izingalo eziqondile phezulu naphansi eduze kwezinqulu ngobubanzi obuncane, obuyiyintshi elingu-1-2. Donsela izibalo ezinhlanu, bese ukhipha ngamanani amahlanu. Lowo uyisikhulu esisodwa. Yenza izikhathi ezingu-10.

I-Slow Criss-Cross

Isiza ukukhuthaza ukusebenza okuhle kohlelo lokugaya ukudla

A. Ngemilenze endaweni yokubeka itafula phezulu, beka izandla ngemuva kwekhanda, ikhanda eligobayo, intamo namahlombe phansi.

B. Nweba umlenze wangakwesokudla uqonde nge-engela engu-45-degres ukusuka phansi. Jikela kwesokunxele njengoba uzama ukuletha ikhwapha lakwesokudla ngasedolo eligotshwe kwesokunxele.

C. Shintsha ngokwelula umlenze wesobunxele isikhathi eside, ujike uye ngaphesheya, ohlangothini lwesokudla, ulethe ihlombe langakwesobunxele edolweni eligobile. Lowo uyisikhulu esisodwa. Gcina lokhu kunyakaza kuhamba kancane futhi kulawulwa, njengoba inhloso imayelana nokuhamba ibanga eligcwele lokunyakaza futhi kuncane mayelana nokuphindaphinda. Yenza izikhathi ezingu-6.

I-Swan

Yelula isisu futhi inyuse ukuhamba nokuguquguquka emgogodleni

A. Gingqika ungene esiswini bese ubeka izandla phansi phambi kwamahlombe, izindololwane zigobile.

B. Cindezela ezandleni uvula inhliziyo bese ungena eseluleni somgogodla we-thoracic (ukugoba okuncane emuva emuva), izindololwane zihlala zigobile kancane. Gcina umnyombo ubandakanyekile ukuvikela emuva ongezansi kusuka ku-hyperextension.

C. Beka isifuba emuva phansi ukuze ubuyele endaweni yokuqala. Lowo uyisikhulu esisodwa. Yenza ama-reps amathathu.

Iposi Lengane

Ivula umhlane ophansi, okhalweni, namahlombe futhi yenza njengesikhashana sokuma ukuze usethe izinhloso zakho zosuku.

A. Ukuphuma eSwan, cindezela okhalweni ubuyele ezithendeni, uzungeze iqolo elingaphansi bese ufinyelela umsila phansi phansi phansi phakathi kwezithende.

B. Phakamisa isifuba bese ufika endaweni ephindwe kane kuzo zonke izinyawo, uguqe amadolo, uhambe ngezinyawo, ume ngezinyawo. Bamba ukuphefumula oku-2 okugcwele.

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