Into Oyenzayo EGym Eyenza Umqeqeshi Wakho Akhale

-Delile

• Usele wedwa:
• KuGym:
• Buyekeza kwe-

Akekho umuntu ophelele. Angisiye neze. Ama-squats ami amnandi, ngilwa ne-tendinosis emaqakaleni, futhi ngine-scoliosis ekhulisa isikhwama se-cranky rotator. Yize kuyacasula futhi kuvame ukuba buhlungu, lokhu kulimala kungigcina ngigxile entweni eyodwa ebalulekile yokusebenza: ifomu.

Ngemuva kwakho konke, ukulimala kwesinye isikhathi kungaholela ekutheni senze izivivinyo ngokungafanele-ngisho nabaqeqeshi, njengami. Noma kunjalo ifomu elibi lingaba ngumkhiqizo ongaphezu kokulimala-kwesinye isikhathi okwethu izindlela zokuphila banecala. Isibonelo, uma uhlala etafuleni noma usebenzisa ifoni yakho kaningi (masibe ngokoqobo, sonke), umzimba wakho ungakheka endaweni eyindilinga ephezulu. (I-Psst... Uyazi ukuthi Kungakanani Ukuthumela Umbhalo Okulimaza Ukuma Kwakho?) Futhi lokhu kusho ukuthi ungagcina wenza izivivinyo ngefomu elingafanele-okungaholela ekulimaleni okungenzeka njenge-labrum yehlombe elidabukile noma i-disc ye-herniated.

Izikhathi eziningi kakhulu, ngizobheka indawo yokuzivocavoca bese ngibona abagijimi abanamahlombe ayindilinga, intamo eklwebekile, nomhlane ongezansi ogobile (ouch!) Ngenkathi ngizama ukuzivocavoca okunjengezinsimbi ezinkulu zokufa noma amapulangwe. Kufanele ngimelane nesifiso sokugijima ngiyowalungisa ngaphambi kokuthi kube khona okungahambi kahle.

Asigcini ngokuzenza amancane ngokwenyama ngokwenza la maphutha, siqhubekisela phambili isimo esingasilimaza empeleni.

Kwethusa? Ngokuphelele. Iyagwemeka? Cishe. Inselelo enkulu ukufunda ukuthatha isikhathi sakho-udinga ukuqinisekisa ukuthi uyakwazi ukugcina umgogodla omude kulo lonke uhla lokunyakaza noma yikuphi hambisa uyakwenza. Ngakho qala ngalezi zinyathelo ezilula-ezinye ongayenza uwedwa; ezinye zenzelwe ukuzivocavoca ukulwa nokuziphendulela ifomu lakho. (Bese uzama i-Perfect Posture Workout.)

Usele wedwa:

1. Hlola ukuma kwakho. Phindisela amahlombe akho emuva ukuze izintende zezandla zakho zibheke phambili. Amahlombe akho ehlombe kufanele azizwe sengathi afakwa phansi ephaketheni lakho langemuva. Isifuba sakho sivulekile futhi siyaziqhenya, sengathi wethula i-clavicle yakho kubashisi obubone ngempelasonto. Umhlane wakho akufanele ugoqwe ngokweqile noma ungene kakhulu. Lesi empeleni isikhundla se-anatomical, sihlanya ngendlela esingazizwa ngayo. Izifuba namahlombe ethu afuna ukuvuleka ngale ndlela, yile ndlela amalunga asebenza kahle ngayo. Ngaphambi kokuthi ushaye okuthi thumela ku-imeyili yakho elandelayo, hlola ukuze ubone ukuthi uzibambe kanjani.

2. Khululeka igolo. Ingabe unosuku olucindezela ngokuphelele? Zama ukunqekuzisa ikhanda nokunyakazisa ukuze unciphise noma yikuphi ukungezwani okungenzeka kuyakha, okungase kukuholele ekuqiniseni amahlombe akho kanye nemisipha yangemuva.

3. Yizwa kahle. Uma kungenzeka unehhovisi noma i-nook encane yangasese, yima udongeni isikhashana. Amahlombe akho kufanele abe maqondana nodonga. Umhlane wakho ongezansi kufanele ngabe ugobe kude nawo. Le nkomba ethintekayo isiza ukuqeqesha ingqondo yakho ukuthi lokhu kuma kufanele kube njani.

KuGym:

Imigqa yekhebula ehleliwe iyisinyathelo sokuqala esihle sokuqinisa umhlane wakho. Vele uqiniseke ukuthi unesifuba esivulekile ngenkathi uzenza!

A. Hlala esiteshini sekhebula se-low-pulley esinokunamathiselwe kwesibambo se-V. Beka izinyawo ngokuphepha emsamo bese ubamba isibambo ngezandla zombili usebenzisa ukubamba ngokweqile. Ukusebenzisa imilenze yakho (hhayi umhlane wakho), hlala emuva izingalo ezinwetshiwe ngokugcwele ezisekela isisindo.

B. Ukugcina i-torso yakho imile, shayela izindololwane zakho udlule izinhlangothi zakho bese udonsa okunamathiselwe kwekhebula uye okhalweni. Misa isikhashana bese ucindezela izindwani zamahlombe ndawonye phezulu komugqa ngaphambi kokubuyela endaweni yokuqala. Lokho kuyi-rep engu-1. Phinda ukuphinda okungu-10.

Bese uzama isekethe ye-core-buster: izimbungulu ezifile, amabhuloho we-glute, kanye ne-Farmer's Walks. Usizo lwethu lwe-abs kanye ne-butt luzinzisa umgogodla wethu, lusiza ukuluvikela ekuqothulweni komzimba nokugwema ukuzungezwa komgogodla we-lumbar (Sawubona, ukuhlungu obusemhlane!). Lokhu kuhamba kuzokusiza nokuthi uzibambe umude kulo lonke usuku-qedela inani lama-reps ngezansi, bese uphinda isifunda sonke izikhathi eziphindwe kathathu.

Ukwenza kube lula ukulingana nomgogodla oqinile, qala ngezimbungulu ezifile.

A. Lala ubheke phezulu izingalo zivuleke ngokugcwele emaceleni. Letha imilenze endaweni yetafula, amadolo agobile nemilenze ephansi ehambelana phansi.

B. Umgogodla we-brace bese ufinyelela ingalo yangakwesokunxele phezulu nangemuva kwekhanda ngenkathi umlenze wesokudla uqonde kepha ungathinti phansi. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi ukuqedela ukuphinda okungu-1. Phinda ukuphinda okungu-10.

Nikeza impango yakho uthando oluthile ngamabhuloho aluhlaza.

A. Lala ngomhlane uguqe ngamadolo izinyawo ziyisicaba. Phakamisa izinkalo phezulu phezulu ophahleni ukuze uthole ibhuloho.

B. Yehlisa izinqe zakho ukuze wehlise i-pelvis yakho ngamasentimitha amabili ukusuka phansi, ucindezela ama-glute akho. Lokho kuyi-rep engu-1. Phinda ukuphinda okungu-10.

Qedela lo mzuliswano ngeqoqo le-Farmer's Walks ukugcizelela ukuma okufanele ngesikhathi semisebenzi yakho yansuku zonke.

A. Bamba i-dumbbell esindayo esandleni ngasinye. Gwema ukuncika phambili okhalweni. Yima mude futhi isilevu sihambisane nomhlabathi. Gcina amahlombe akho ehlehle futhi ehle kuwo wonke umsebenzi. Gwema ukuvumela amahlombe akho azungeze phambili.

B. Yima mude futhi uhambe uye phambili amagxathu angu-10, bese ujika bese uhamba ngamagxathu angu-10 ubuyela lapho uqale khona.

Buyekeza kwe-