I-6 Exercises u-Kayla Itsines Uncoma Ukuma Okungcono

-Delile

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Uma usebenza umsebenzi wedeski, ungase uthole ukwethuka lapho ubona izihloko zezindaba ezibiza ngokuthi "ukubhema okusha." Akunasidingo sokunikeza amasonto akho amabili egameni lenhlalakahle yakho, noma kunjalo. Ucwaningo lubonisa ukuthi ukuqhathanisa kuyihaba nokuthi ukuhambahamba usuku lonke kungasiza ukulwa nemiphumela emibi yezempilo yokuhlala isikhathi eside. (Okuhlobene: I-Exclusive HIIT Workout evela ku-Star Trainer uKayla Itsines)

Ngakho-ke, cha, ukuhlala akubeki umzimba wakho enkambeni kagwayi. Sesikushilo lokho, ukuhlale ugoqa edeskini lakho kungakulimaza kakhulu ukuma kwakho futhi ekugcineni kubangele ubuhlungu beqolo (ingasaphathwa eyekhono elibi lokuphefumula nokujikeleza kwegazi). Zonke izizathu ezengeziwe zokukhipha isikhathi esontweni lakho ukwenza izivivinyo zokuma kahle komzimba. (Okuhlobene: Ingabe Ukuhlala Isikhathi Eside Kakhulu Empeleni Kuchaza Isinqe Sakho?)

Udinga ukuqondiswa kokuthi ungaqala kuphi? UKayla Itsines usanda kwabelana ngesimo sokuzivoxavoxa ku-Instagram. (Futhi, cha, akubandakanyi ukuhambahamba nencwadi ekhanda lakho.)

"Uma ungumuntu ohlezi edeskini usuku lonke, uvuselela amandla akho ngemva kokukhulelwa, noma usanda kuqala, izindlela ze-postural (njengalena) ziyindlela enhle yokudambisa noma yikuphi ukungezwani, qala ukwakha amandla emhlane wakho. namahlombe, futhi uthuthukise ukuma kwakho jikelele, "ubhale emazwibela akhe.

Umjikelezo uwuchungechunge lwezinyathelo eziyisithupha ezithatha cishe imizuzu eyi-10 ukuqeda, ngakho ngeke kuthathe ingxenye enkulu yosuku lwakho. Ozodinga kuphela i-roller yegwebu (nansi indlela yokusebenzisa eyodwa uma umusha ekugiqeni igwebu) kanye nebhendi yokumelana (Itsines ayicacisi ukuthi hlobo luni, kodwa lo mhlahlandlela wamabhendi okumelana ungasiza ukwehlisa izinketho zakho. ).

Nakhu ukuphazamiseka kokuzivocavoca kwe-Itsines kufakiwe:

• Ukugoqa amagwebu okuphezulu emuva: Ukugoqa amagwebu akugcini njeukuzwa kwanelisa kakhulu; inganciphisa umgogodla namanye amalunga, ithuthukise ukuma kwakho.
• Isandiso sebhendi lokumelana: Lesi sinyathelo sibandakanya ama-pecs, ngokusho kokuthunyelwe kuka-Isines. I-pecs yakho idlala indima ebalulekile ekumeni kwakho, isekela i-scapula (ihlombe lehlombe) kanye nokuhlangana kwehlombe.
• Ukuzungezisa ihlombe kwebhendi yokumelana: Ukuzungezisa amahlombe kuvula amahlombe akho kanye nesifuba, okungasiza ukuqeda imiphumela yokuwa.
• Ukudonsa ubuso bebhande lokumelana: Ubuso budonsa bakha phezulu emuva) amandla, okusiza ukugcina izindwani zamahlombe akho endaweni efanele (cabanga: emuva naphansi). Futhi kuyingxenye ebalulekile yokwakha uchungechunge oluqinile lwangemuva (aka ngemuva komzimba wakho), oluzothuthukisa ukuma kwakho ngokuphelele.
• Ukujikeleza kwangaphandle kwebhande lokumelana: Lokhu kunyakaza kuvula imisipha esikhwameni sakho se-rotator esisiza ukugcina ukuma komzimba okuhle kanye nokuma okuhle kwamahlombe ehlombe, ngokusho I-American College of Sports Medicine's (ACSM) Health and Fitness Journal.
• Irowu yebhendi lokumelana eligobile: Imigqa egobile isiza ukugcina ibhalansi yamandla phakathi kwengemuva nangaphambili lomzimba wakho. Ngaphezu kokuqinisa ingemuva kanye nama-biceps, imigqa egobile isiza ukudonsa amahlombe azingele emuva futhi ithuthukise ukuma ngokuhamba kwesikhathi.

Noma uhlala ku-9 kuya ku-5 wakho noma njengombono wokuma kancane, inqubo ka-Itsines iyindlela elula yokukhuthaza ukuma okungcono.

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