I-Reverse Flys Yiwona Ukuzivocavoca Okudingayo Ukuze Uthuthukise Ukuma Kwakho

-Delile

• Hlehlisa Izinzuzo Zendiza Nokwehluka
• Yenziwa Kanjani Impukane Ebuyela emuva
• Buyekeza kwe-

Cishe usuyazi ukuthi indlela yakho yokuphila yedeskithophu ayiyona imilingo empilweni yakho. (Chime nakho konke "ukuhlala ukubhema okusha" namazwana we- "tech neck" njengamanje.)

Ngenkathi ungaqhamuka nedeski lokuma noma uthathe amakhefu okuhamba, akukho okuningi ongakwenza mayelana nokuthi kungenzeka ukuthi udinga iminwe yakho kukhibhodi (kanye / noma i-smartphone) amahora amaningi osuku. Ongakwenza, nokho, ukufaka izivivinyo zokuvikela ohlelweni lwakho ukuze ulwe nawo wonke lowo mzimba wedeski ~bleh~. Futhi yilapho impukane ebuyela emuva (ebuye ibizwe ngokuthi impukane engemuva, eboniswa lapha ngumqeqeshi ozinze e-NYC u-Rachel Mariotti) ingena.

Hlehlisa Izinzuzo Zendiza Nokwehluka

"Siwumphakathi obusa phambili kakhulu njengoba sihlala isikhathi esiningi sosuku lwethu," kusho uJoey Thurman, uchwepheshe wokuqina nokudla kanye nombhali wezincwadi. Ama-Hacks angama-365 Wezempilo Nokuqina Okungasindisa Impilo Yakhoe. Futhi konke lokho kuzingela phambili kuzoholela ekumeni kahle. I-fly fly, ngakolunye uhlangothi, iqeqesha ingxenye engemuva yomzimba wethu, ezokusiza ugcine ukuma kangcono komzimba. "Uma uqinisa imisipha engemuva, njengakulesi sivivinyo, kuzokusiza hhayi ukukusiza kuphela bheka ungcono futhi ulolonge umzimba wakho kodwa futhi ugcine nezinkinga zakho zasemuva phansi komgwaqo. "Ukwenza izimpukane ezihlehlayo kuzobhekisa kakhulu emuva (emahlombe angemuva) kanye nemisipha yakho ye-rhomboids, i-trapezius, ne-latissimus dorsi (emuva).

Izimpukane ezihlehlayo ngeke nje zisize ukulinganisela ukuqhubekela phambili kwemisebenzi yakho yansuku zonke, kodwa zizosiza ukulinganisa inqwaba yeminye iminyakazo yokujima egxile ngaphambili. Isibonelo, ukucindezela kwehlombe, ama-push-ups, nokucindezela kwebhentshi konke kusebenza ngaphambili komzimba wakho. Ukwenza izimpukane ezibuyela emuva kanye nazo zonke lezi ezinye izivivinyo kusiza ukugcina yonke into ibhalansi. (Bheka: Ukuzivocavoca okungu-8 Ukulungisa Ukungalingani Komzimba Ojwayelekile)

Ukwehlisa, noma uma uhlobo lokuma lokuzivocavoca lulimaza iqolo lakho eliphansi, zama ukulala uthambekele (ubheke phansi) ebhentshini noma ibhola lokuzivocavoca, kusho uThurman. "Lokhu kuqeda konke ukuqagela ekunyakazeni futhi kunciphisa ukulimala. Kuphinde kubambe imisipha kangcono." Ungaphinda uzame izimpukane ezihlehlayo ngebhendi yokumelana, umshini wekhebula, noma umshini okhethekile wokundiza okubuyela emuva. Gcina ukhumbula: Lokhu kuvivinya kumayelana nokukhomba indlela ye- okulungile imisipha, kuqhathaniswa namandla ngayo (njengokuthi, yisho, i-burpee). Qala ngezisindo ezincane futhi uthole ukunyakaza ngaphambi kokuthi ukhathazeke ngokuthuthukela kuma-lbs engeziwe.

Yenziwa Kanjani Impukane Ebuyela emuva

A. Yima izinyawo zihlukene ngobubanzi be-hip namadolo athambile, ubambe i-dumbbell elula esandleni ngasinye ngamahlangothi. Hinge okhalweni ngamadolo athambile, umhlane oyisicaba, nentamo engathathi hlangothi, uncike esifubeni phambili cishe ngama-degree angama-45. Vumela izandla zilenge ngezansi kwamahlombe, izintende zibheke phakathi ukuze ziqale.

B. Ukugcina umnyombo ubandakanyekile futhi ugcina ukugoba okuncane ezindololwaneni, ukhipha futhi uphakamise ama-dumbbells phezulu ngokuhamba kwesikhathi ngokunyakaza okubanzi kuze kufike ubude behlombe. Gxila ekukhameni amahlombe ndawonye.

C. Misa isikhashana phezulu, bese uphefumulela phansi futhi wehlise kancane ama-dumbbells ukuze ubuyele endaweni yokuqala.

Amathiphu weReverse Fly Form

• Ungashushi noma usebenzise umfutho ukukhuphula izinsimbi. Esikhundleni salokho, hamba ngokunyakaza okuhamba kancane nokulawulwayo endleleni eya phezulu naphansi.
• Gcina emuva uqondile (ungathathi hlangothi) phakathi nomnyakazo wonke. Ukuzungeza emuva kuzobeka ukucindezeleka okukhulu kumgogodla wakho we-lumbar (emuva emuva).

Buyekeza kwe-