Izintambo Zasekuseni Ezi-7 Zokuma Kahle

-Delile

• I-Pose Yengane Esebenzayo
• Ukuma Phambili Phinda
• Ikati-Inkomo
• Ukuma Ikati-Inkomo
• Ipulangwe eliphezulu
• Inja Ebheke Phansi
• Ukujikeleza komgogodla we-Thoracic
• Okushiwo yisayensi ngokwelula nokuma komzimba

Imizimba yethu ijwayela ukuma esichitha isikhathi esiningi kukho

Uma usuku olujwayelekile lubandakanya ukuzingela phezu kwedeski noma i-laptop amahora ayisishiyagalombili kuya kwayi-12 ngosuku bese ushwiba kusofa ihora noma amabili kusihlwa ukuze ubuke i- "The Office," awuwedwa. Abantu baseMelika bahlala ngokwesilinganiso samahora ayi-13 ngosuku, ngokusho kocwaningo olwenziwe ngo-2013. Faka lawo mahora phezulu, futhi akumangalisi ukuthi ukuma kwethu ngokwemvelo sekuya ngokugoba, kwawa, futhi kwaba buhlungu. Futhi uma ukuzwa nje inkulumo ethi "ukuma kabi" kukhumbuza izinkumbulo zikamama ekutshela ukuthi "Hlala uqonde!" bese ukhumbula ukuthi, kulokhu, mama kuyakwenza bazi kangcono.

"Lapho sichitha isikhathi sisezikhundleni ezingaphansi, imisipha ethile emzimbeni wethu - njengamahlombe, emuva, emgogodleni nasentanyeni - empeleni iyancishiswa," kuchaza uGrayson Wickham, DPT, CSCS, umsunguli weMovement Vault. Kalula nje, imizimba yethu iyajwayela ukuma esisichitha isikhathi esiningi, futhi, ngokuhamba kwesikhathi, leyo misipha efushanisiwe ingadala izinkinga eziningi zempilo.

Ukuma kabi kwenza okungaphezulu nje kokuthinta ukwakheka komzimba wakho. UGabrielle Morbitzer, ofundisa i-yoga nokuhamba kwe-ICE NYC, uthi kuthinta izinto eziningi ezahlukahlukene kusuka “ekutheni umzimba wethu ukhiqiza kanjani ama-hormone nokuthi igazi lethu ligijima kanjani, sizizwa kanjani emizimbeni yethu nokuthi sizokwazi kanjani ukuhamba njengoba sikhula. ” Singahle singaboni masinyane umonakalo owenziwa ukuma kwethu - kepha umzimba wethu uyawubona.

Isibonelo, uWickham uthi, umzimba ungahlanganisa ukuma okuvalekile, noma okuhleliwe ngokweqile nokucindezeleka, okuholela ekukhishweni kwe-cortisol. Ngakolunye uhlangothi, izikhundla ezivulekile noma ezinamandla amakhulu - ezingakhipha ama-endorphin ngisho ne-testosterone, i-hormone yokubusa - ivimbela ukucindezeleka futhi idale imizwa yokuzethemba.

Ngakho-ke ukuma kwakho akuthinti kuphela ukuphakama kwakho nempilo yakho, kungathinta impilo yakho yengqondo nokuthi uzizwa kanjani ngawe. Ngalokho njengesikhuthazo, zama lezi zibonakaliso eziyisikhombisa ekuseni ukuze igazi lakho ligeleze, ukhulule imisipha eqinile, futhi wandise ukuqwashisa komzimba ukuze ume uqonde futhi ube mude njengoba uphuma ngomnyango wangaphambili.

I-Pose Yengane Esebenzayo

Izinga: Oqalayo

Imisipha yasebenza: Amahlombe, umgogodla, emuva okuphansi

Ungakwenza kanjani:

1. Qala ezandleni nasemadolweni akho.
2. Khulisa amadolo akho kude nobubanzi behlombe.
3. Ukugcina izinyawo zezinyawo zakho zibheke ophahleni, thinta izinzwane zakho ezinkulu komunye nomunye.
4. Khasa izandla zakho uye phambili, bese welula izingalo zakho ziqonde ngqo phambili kukati, noma ugoqe izingalo zakho phansi eceleni komzimba wakho.
5. Kancane kancane qala ukulahla izinkalo zakho emuva ukuze uphumule ezithendeni zakho.
6. Phumuza isiphongo sakho phansi.
7. Phefumulela lapha ukuphefumula okujulile okungu-5 kuya ku-10.

Kungani kusebenza: I-Child's Pose ikusiza ukuthi uhlole ibanga lokunyakaza emahlombe akho ngokwelula izingalo zakho ngaphezu kwekhanda lakho. Kuyasiza futhi ukwelula nokwelula umgogodla, osetshenziselwa ukwenziwa islouched ngemuva kweminyaka yokuma okubi.

Ukuma Phambili Phinda

Izinga: Oqalayo

Imisipha yasebenza: Intamo, amahlombe, imisipha

Ungakwenza kanjani:

1. Qala ngezinyawo phakathi kwe-hip-wide.
2. Ngokugoba ngokukhululekile emadolweni akho ukuze usekele futhi ulinganise ukuma komzimba wakho, phefumula njengoba ugoba uye phambili okhalweni lwakho, wandise ingaphambili lomzimba wakho.
3. Gobisa izindololwane zakho. Bambelela endololwaneni ngayinye ngesandla esiphambene. Vumela umqhele wekhanda lakho ulenge phansi. Cindezela izithende zakho phansi njengoba uphakamisa amathambo akho ahleli ophahleni.
4. Donsela amahlombe akho ezindlebeni zakho. Yehlisa ikhanda nentamo.
5. Yelula imilenze yakho uze uzwe ukunwebeka emisipheni yomsipha. Sebenzela ukufaka imisipha yakho ye-quadriceps ukusiza ukukhululwa kwemisipha ye-hamstring.
6. Uma ukwazi ukugcina ingaphambili lesifuba sakho lide futhi amadolo aqonde, beka izintende zezandla noma iminwe yakho phansi eceleni kwezinyawo zakho.
7. Dedela ungene ekujuleni nomoya ngamunye. Vumela ikhanda lakho lilenge njengoba uzwa ukushuba kuphuma emahlombe nasentanyeni yakho.
8. Bamba ukuma imizuzu engu-30.

Kungani kusebenza: Lo mgoqo welula ngokujulile imisipha, uvule izinkalo, futhi ungasiza ukudedela noma yikuphi ukungezwani entanyeni nasemahlombe, kuchaza uMorbitzer. Lokhu kungaba ukwelula okukhulu kwemisipha, ngakho-ke qaphela ukuthi ungayi kude kakhulu. Esikhundleni salokho, vumela ukungezwani emahlombe akho ukuphuma.

Ikati-Inkomo

Izinga: Oqalayo

Imisipha yasebenza: Emuva, esifubeni, esiswini

Ungakwenza kanjani:

1. Qala kuwo womane. Izihlakala zakho kufanele zigxishwe ngaphansi kwezindololwane zakho, ezibekwe ngaphansi kwamahlombe akho. Gcina iminwe yakho isakazeka emhlabathini ukuze kube nokuqina okwengeziwe. Gcina amadolo akho embondelene ngaphansi kwezinqulu zakho, izinzwane zingaxhunywanga, nengaphezulu yezinyawo zakho icindezelwe emhlabathini.
2. Yelula kusuka emathanjeni omsila wakho uye ekhanda lakho, ukuze intamo yakho ingathathi hlangothi futhi ubheke phansi amasentimitha ambalwa ukusuka kumunwe wakho. Lesi isikhundla sakho sokuqala.
3. Qala isigaba sekati. Njengoba ukhipha, faka umsila wakho ngaphansi, usebenzisa izicubu zakho zesisu ukuze ucindezele umgogodla wakho ophahleni, wenze ukwakheka kwekati le-Halloween. Yelula intamo yakho. Vumela ikhanda lakho lifinyelele esifubeni sakho ukuze izindlebe zakho zehle ngama-biceps akho.
4. Lapho uphefumula umoya, “swoop and scoop” ukhalo lube seCow position ukuze isisu sakho siwele phansi. Phakamisa isilevu sakho nesifuba ubheke phezulu ophahleni. Yandisa amahlombe akho ehlombe. Dweba amahlombe akho kude nezindlebe zakho.
5. Cycle ngeCat-Cow izikhathi ezimbalwa. Qaphela ukugwema ukufaka ingcindezi nengcindezi ekhanda nasentanyeni yakho.

Kungani kusebenza: Lokhu kulandelana kokuhamba kuzosiza ukukhulisa ukuqwashiswa komgogodla, okuyingxenye enkulu yokuma okungaphansi kokuhle. Ngokusho kukaMorbitzer, “Ukunyakaza kweCat-Cow kufanele kwenziwe ngomgogodla kanye nasesinqeni ukuze kuthi lapho uhogela, udale ukuthambekiswa kwangaphakathi esikhwameni ukuze ithambo lakho lomsila libheke ophahleni, futhi njengoba uphuma ukhipha sitsheke ngemuva ukuze umsila wakho ubheke phansi. ”

Ukuma Ikati-Inkomo

Izinga: Lesisemkhatsini

Imisipha yasebenza: Emuva, esifubeni, esiswini, emilenzeni

Ungakwenza kanjani:

1. Njengoba imilenze yakho ihlukaniswe ububanzi be-hip namadolo egobile, beka izandla phambi kwakho noma emathangeni akho ukuze uthole ibhalansi eyengeziwe.
2. Gcina imilenze yakho imile. Qala isigaba seKati (phezulu): Njengoba ukhipha umoya, faka umsila wakho ngaphansi kokusebenzisa imisipha yakho yesisu ukuze ucindezele umgogodla wakho ophahleni, wenze ukwakheka kwekati le-Halloween. Yelula intamo yakho. Vumela ikhanda lakho ukuthi lifinyelele esifubeni sakho, ugcine ukuhambisana nomgogodla.
3. Lapho uphefumula umoya, “swoop and scoop” ukhalo lube seCow position ukuze isisu sakho siwele phansi. Phakamisa isilevu sakho nesifuba ubheke phezulu ophahleni. Yandisa amahlombe akho ehlombe bese udweba amahlombe akho kude nezindlebe zakho.
4. Cycle nge-Standing Cat-Cow izikhathi ezimbalwa.

Kungani kusebenza: Lokhu kunwebeka kusebenze imisipha ehlukene yangemuva. Kungasiza ukukhulisa ukuqonda kwakho ngomhlane wakho maqondana nomzimba wakho wonke. Uma umsebenzi wakho udinga ukuthi ube sendaweni efanayo nsuku zonke, thatha ikhefu ujikeleze nge-Standing Cat-Cow amahlandla ambalwa ukusiza ukulwa nemiphumela yokuhlala usuku lonke.

Ipulangwe eliphezulu

Izinga: Lesisemkhatsini

Imisipha yasebenza: Abasesiswini, abathumbi, ama-oblique, ama-glutes, amahlombe

Ungakwenza kanjani:

1. Qala kuzo zozine iminwe yakho isabalele kancane.
2. Phindela emuva unyawo olulodwa, bese ululandela olunye.
3. Gcina umongo wakho usebenza futhi usebenza, futhi i-pelvis yakho ingathathi hlangothi. Khomba umsila wakho phansi ngasesithendeni sakho. Gcina imilenze yakho isebenza ukuze ukwazi ukudonsa kuma-kneecaps akho nge-quads yakho. Cindezela emuva ngezithende zakho ukuze amathole akho asebenze, futhi.
4. Ngezindololwane ngaphansi kwamahlombe akho, dala isikhala phakathi kwamahlombe nezindlebe ukuze kube nokwelula okuncane. Ukuze uqiniseke ukuthi isifuba asicwiki, khukhumeza isikhala esiphakathi nendawo yakho nendawo ephansi emuva ukuze izindwani zamahlombe akho zicishe zisuke kude komunye nomunye.
5. Yenza imizuliswano emi-3 ukuya kwengu-5 yokuphefumula okungu-10.

Kungani kusebenza: “Uma uqaphela ukuthi isisu noma izinkalo zakho ziyacwila, sitshekise ukhalo lwakho phambili,” kuphakamisa uMorbitzer. "Kodwa uma lokho kukhulu kakhulu, beka amadolo akho phansi ngenkathi ugcina umongo uqinile futhi ukhalo lungathathi hlangothi." Lesi sikhundla sidinga ukuqwashiswa kwesimo somgogodla kanye nokuzibandakanya kwemisipha yesisu. Amandla ayisisekelo abalulekile ekukhuthazeni ukulungiswa kwesimo.

Inja Ebheke Phansi

Izinga: Lesisemkhatsini

Imisipha yasebenza: Izintambo, izinkalo, amathole,

Ungakwenza kanjani:

1. Qala kuzo zonke ezine.
2. Tuck izinzwane zakho bese uphakamisa okhalweni lwakho phezulu, uphakamise amathambo akho ehlezi ophahleni.
3. Phindisela izithende zakho emuva kumata ngaphandle kokuzivumela ukuba zigxume phansi.
4. Yehlisa ikhanda lakho futhi wandise intamo yakho.
5. Njengoba uhlala lapha, qiniseka ukuthi izingalo zakho zasesihlakaleni zihlala eceleni ngasemaphethelweni ombhede. Ukwehlisa ingcindezi ezihlakaleni zakho, cindezela emafinyeleni omunwe wakho wangaphambili nangezithupha.
6. Phefumulela lapha okungenani ukuphefumula okungu-3 okujulile.

Kungani kusebenza: "Kuyasiza ukuvula udonga lwesifuba sangaphakathi namahlombe avame ukugoqwa ngomsebenzi owenziwa ngokweqile wedeski," kuchaza uMorbitzer. Zijwayeze kaningi, futhi ungakwazi ukudambisa izinhlungu zentamo nezasemuva ezihambisana nokuma okungalungile. Ungase uzithole uhlala phezulu kancane, futhi.

Khumbula ukudweba amahlombe akho emuva ubuye wenze isikhala entanyeni yakho. Uma uzithola unwaya ihlombe lakho uye ezindlebeni zakho, kungasho ukuthi awunawo amandla anele omzimba ongaphezulu. Uma amahlombe akho ehlombe eqala ukushuba, guqa amadolo akho ungene ku-Pose Yezingane, bese uphumula uze ulungele ukubamba isikhundla futhi.

Ukujikeleza komgogodla we-Thoracic

Izinga: Lesisemkhatsini

Imisipha yasebenza: Emuva, esifubeni, esiswini

Ungakwenza kanjani:

1. Qala kuwo womane, iminwe yakho isakazeke kancane.
2. Beka isandla sakho sobunxele ngemuva kwekhanda lakho, kodwa gcina isandla sakho sokunene selulelwe phansi phambi kwakho ngeminwe isakazekile.
3. Zungezisa indololwane yakho yangakwesobunxele esibhakabhakeni ngenkathi ukhipha umoya, welula ingaphambili lomzimba wakho, bese ubamba umoya ojulile, ngaphakathi nangaphandle.
4. Buyela endaweni yokuqala. Phinda ukuphefumula okungu-5 kuya ku-10.
5. Shintsha izingalo bese uphinda.

Kungani kusebenza: Lokhu kuvivinya umzimba kunwebeka futhi kuthuthukise ukuhamba emzimbeni wakho, ikakhulukazi umgogodla wakho we-thoracic (maphakathi nangaphezulu emuva). Iphinde inciphise ukuqina phakathi nendawo kwehle emuva. Ukuhamba komgogodla we-Thoracic kubaluleke kakhulu ekukhuliseni ukuqina emisipheni yangemuva. "Iphuzu lalo msebenzi ukuthatha [imisipha] ezungeze umgogodla ngokuhamba kwayo okugcwele," kuchaza uWickham.

Okushiwo yisayensi ngokwelula nokuma komzimba

Njengamanje, abukho ubufakazi obuqondile obuxhuma ukunwebelana nokuma okungcono, kepha isayensi, njengenjwayelo, isemsebenzini ukuyithola. Ucwaningo lwango-2010 lukhombisa ukuthi ukuzelula kungathuthukisa isimo, kanti abanye abacwaningi e-University of Sao Paul bakholelwa ukuthi kungasiza ngokwanele ukuthi njengamanje baqasha ababambiqhaza ocwaningweni lomtholampilo abafunda ukuxhumana phakathi kokuzinweba, ukuma okungcono, nokunciphisa izinhlungu emuva emuva kokuhlala .

Kepha kuthiwani manje? Kukuholela kuphi konke lokhu kunweba? Yebo, bobabili uWickham noMorbitzer bakholelwa ukuthi ukuma okusebenzayo kwe-yoga okubandakanya ukuphefumula nemisipha kungasiza abantu ukuthi bahlehle imizimba yabo kancane kancane futhi bathuthukise ukuma. Ukwelula nakho kwenza igazi lakho ligeleze futhi kungasiza ukukhulisa ukuqwashiswa komzimba, ukuze kuthi noma ungazami, umzimba wakho, ngokusebenzisa ubuhlungu noma ukuwa, uzokukhumbuza ukuthi "Hlala uqonde!"

Futhi uzolungisa, ngendlela nje umama wakho ayefuna ukuba wenze ngayo.

UGabrielle Kassel kuyinto ukudlala ibhola lombhoxo, ukugijima ngodaka, ukuxubungula amaprotheni-smoothie, ukupheka ukudla, i-CrossFitting, Umbhali wezempilo waseNew York. Unguye ube ngumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle - konke kwenziwa egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.