Ukuzivocavoca Okuhle Kakhulu Kwabesifazane Abane-Lower Back Pain

-Delile

• Dumbbell Deadlift
• Inyoni-Inja
• Izikwele zeGoblet
• I-Triangle Pose
• Umugqa We-Bumb-Over Dumbbell
• Buyekeza kwe-

Lapho nikhulisa omunye umuntu ngaphakathi kini (imizimba yabesifazane ipholile KAKHULU, nina bantu), konke lokho okudonsa esiswini sakho kungahle kube nomphumela wezinhlungu ezisezingeni eliphansi. Eqinisweni, cishe amaphesenti angu-50 abesifazane abakhulelwe babika ubuhlungu obuphansi emuva ngesikhathi sokukhulelwa, ngokusho kocwaningo olwanyatheliswa kumagazini wezokwelapha I-Hippokratia.

Yilapho lezi zivivinyo zezinhlungu ezingezansi zifika khona. Umqeqeshi u-Amanda Butler ovela ku-The Fhitting Room, isitudiyo se-HIIT eNew York City, uzithwele futhi udale lokhu kuvivinya umzimba okulwa nobuhlungu beqolo ukuze akhe ukuma okuqinile, nokuphephile phakathi nokukhulelwa.

Kuphephe ngokuphelele ukuqhubeka nokuzivocavoca ngesikhathi sokukhulelwa. (Nakhu okunye ukuthi kungani kukuhle kuwe nasenganeni-ngaphakathi kwesizathu.) Kodwa-ke, kubaluleke kakhulu ukulalela umzimba wakho. "Khumbula ukuthi lesi akusona isikhathi empilweni yakho sokuzidonsela phezulu," kusho uButler. Khumbula ukufaka i-hydrate ngaphambi, ngesikhathi nangemva kokuzivocavoca kwakho, futhi uthathe ikhefu lapho kudingeka.

Isebenza kanjani: Buka ividiyo engenhla kaButler ekhombisa isinyathelo ngasinye. Yenza umsebenzi ngamunye imizuzwana engama-30, bese uphumula imizuzwana engama-30 ngaphambi kokudlulela kokulandelayo (kodwa thatha isikhathi esithe xaxa sokuphumula uma kudingeka). Qala ngesethi eyodwa ephelele bese usebenza ngendlela yakho kuze kube amasethi amabili noma amathathu, kuya ngezinga lakho lokuqina.

Dumbbell Deadlift

A. Yima ngezinyawo ububanzi be-hip, ubambe ama-dumbbells phambi kwamathanga.

B. Hinge ezinqulwini ngamadolo agobe kancane ukwehlisa ama-dumbbells ngaphambili kwe-shins. Gcina intamo ingathathi hlangothi futhi emuva iflethi.

C. Hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

Inyoni-Inja

A. Qala usendaweni yethebulethi kuzo zonke ezine ngomhlane oyisicaba, amahlombe phezu kwezihlakala, namadolo ngqo ngaphansi kwezinqulu. Gcina intamo isendaweni engathathi hlangothi.

B. Ngasikhathi sinye phakamisa ingalo yangakwesokudla bese welulela phambili, ama-biceps eduze kwendlebe, bese uphakamisa umlenze wesobunxele uqonde emuva.

C. Buyela ukuze uqale, bese uphinda ngakolunye uhlangothi. Qhubeka nokushintshana.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

Izikwele zeGoblet

A. Qala ngezinyawo ezibanzi kancane kune-hip-wide apart *, uphethe i-kettlebell noma i-dumbbell phambi kwesifuba.

B. Yehlela ku-squat, uqiniseke ukuthi uhlala uphansi.

C. Cindezela maphakathi nonyawo ukubuyela endaweni yokuqala.

*Ungakuthola kulula kakhulu ukunweba ukuma kwakho ukuze uvulele isisu sakho indawo.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30.

I-Triangle Pose

A. Yima ngezinyawo endaweni ebanzi, ingalo yangakwesobunxele ifinyelela ngqo phezulu, ama-biceps eduze kwendlebe. Gcina izinzwane zesokunxele zikhombe phambili futhi ujike izinzwane zesokudla uzibeke eceleni ukuze uqale.

B. Ngemilenze eqondile, ngezansi isandla sokudla kanye nomlenze wesokudla ukuze ufinyelele unyawo lwesokudla noma phansi (uhamba kuphela lapho ukhululekile). Ingalo yangakwesobunxele isalokhu ifinyelela ophahleni.

C. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30. Phinda ngakolunye uhlangothi.

Umugqa We-Bumb-Over Dumbbell

A. Qala endaweni ejulile yephaphu* umlenze wesokunxele ube ngaphambili, ubambe i-dumbbell esandleni sokudla. Hinge phambili ngokubuyela emuva okuyisicaba ukubeka indololwane engakwesokunxele edolweni lesobunxele, ne-dumbbell engezansi yehle ezansi eceleni kweqakala langakwesokudla ukuqala.

B. Irowu dumbbell lize lifike ezingeni lesifuba, ligcina libuyile futhi isisindo sisatshalaliswe ngokulinganayo phakathi kwezinyawo zombili.

C. Yehlisa kancane i-dumbbell emuva endaweni yokuqala.

* Ungakuthola kulula ukulinganisela ngezinyawo zakho ngokubanzi esikhundleni sokuboshelwa ngokuqinile endaweni emincane kakhulu.

Phinda imizuzwana engu-30. Phumula imizuzwana engama-30. Phinda ngakolunye uhlangothi.

Buyekeza kwe-