Olimbitsa Thupi Lofunika 6 Osanyalanyaza

Zamkati

• Othamanga
• Ophunzitsa Mphamvu ndi CrossFitters
• Vinyasa Yogis
• Oyendetsa njinga
• Bikram Yogis
• Osambira
• Onaninso za

Kutha kupalasa njinga bwenzi lanu limamverera bwino-mpaka mtsogolo mukawafunsa kuti akutsegulireni botolo la chiponde chifukwa mulibe mphamvu.

Monga masewera aliwonse, mukamayang'ana kwambiri minofu imodzi, seti ina imatha kuvutika-ndicho chifukwa chake ndizofala kuwona wothamanga panjinga (mwamuna kapena mkazi) wokhala ndi thupi lolimba lokhala ndi thupi lapamwamba lazaka zisanu ndi ziwiri. -mtsikana wakale. Simuyenera kusintha kuti mukhale ndi thanzi labwino kuti mugwiritse ntchito minofu yomwe mumaikonda kwambiri. Sonyezani maulalo omwe angakhale ofooka kwambiri kutengera dongosolo lanu ndipo phunzirani masewera olimbitsa thupi osavuta kuti mupange malowo.

Othamanga

Ulalo wofooka kwambiri: Gluteus medius

"Pokhapokha mutakhala mukukwera nthawi zonse, kuthamanga kumamanga chipiriro koma osati mphamvu," akutero a Vonda Wright, MD, omwe ndiopanga mafupa ku University of Pittsburgh School of Medicine omwe adalimbikitsa machitidwe a nkhaniyi. Ndipo chofooka chotsatira chomwe mungakhale nacho chimapangitsa kuti mafupa anu azingoyenda patsogolo, kuvutitsa mafupa anu amchiuno, ndikulimbitsa magulu anu a IT.

Mphamvu Rx: Chilombo chimayenda mu lalikulu. Lembani bandi yolimbana mozungulira mawondo anu. Kusunga chifuwa mmwamba ndi mawondo kumbuyo kwa zala, kutsika mpaka theka lalikulu-squat. Popanda kulola gululo kuti liziyenda mochedwa, yendani kutsogolo masitepe 20, kumanzere masitepe 20, kubwereranso masitepe 20, ndi kumanja masitepe 20, kupanga bokosi.

Mlingo: Katatu pa sabata

Ophunzitsa Mphamvu ndi CrossFitters

Ulalo wofooka kwambiri: Thoracic msana

"Anthu omwe amalimbitsa maphunzilo ndikuchita CrossFit amakonda kupeza minofu mwachangu," akutero Beret Kirkeby, katswiri wochiritsa mafupa komanso mwini wa Body Mechanics NYC. Choyipa ndichakuti mukupanganso minofu yogwira ntchito ndikutaya kusinthasintha, makamaka pakati pa msana kapena thoracic msana. Nthawi zambiri khosi lanu ndi kumbuyo kwanu kumayesa kunyamula, zomwe zingapangitse chiopsezo chanu chovulaza msana wanu, Kirkeby akuwonjezera. [Tweet izi!]

Mphamvu Rx: Lunge matrix. Lungani mpaka 12 koloko ndi mwendo wakumanja ndikufikira mikono pamwamba. Imani pang'ono, kenako ndikankhireni kumbuyo kuti muyambe, kulemera kwake m'manja. Yendani kutsogolo kachiwiri, nthawi yomweyo mufikire mikono kumanzere kwinaku mukuzungulira pang'ono. Imani kaye, kenako kanikizani m'mwamba kuti muyambe. Lunji mpaka 12 koloko kachiwiri, nthawi imodzi kufikira mikono kumanja kwinaku mukuzungulira pang'ono. Imani pang'ono, kenako ndikankhireni kumbuyo kuti muyambe. Bwerezani kulumikizana komweku kawiri kawiri kupuma mpaka 3 koloko kenako kubwerera 6 koloko. Bwerezani mndandanda ndi mwendo wanu wamanzere. (Mudzachita mapapu okwana 18.)

Mlingo: Awiri kapena katatu pa sabata

Vinyasa Yogis

Cholumikizira chofooka kwambiri: Biceps tendon

Dread chaturanga? Sizothandiza kuti mwina mukuchita zolakwika. "Mukasuntha kuchokera ku thabwa kupita kumunsi kwa kaimidwe panthawi ya vinyasa, mikono yanu iyenera kugwirizana bwino ndi mapewa anu pamwamba pa zigongono ndi manja, mwinamwake mawonekedwe enieni a mgwirizanowo amachititsa kukangana pa tendons," akutero Kirkeby. yemwenso ndi mphunzitsi wa yoga. Mukamabwereza malonje adzuwa, mawonekedwe osawoneka bwino angayambitse biceps tendonitis kuzungulira kutsogolo kwa phewa, akuchenjeza.

Mphamvu Rx: Kupapatiza kwa khoma pang'ono. Imani moyang'anizana ndi khoma. Tambasulani manja patsogolo panu kuti ziboda ndi zigongono zikhale pamapewa. Tsamira patsogolo pang'ono ndikuyika manja pakhoma. Kuyika magongolo pafupi ndi thupi lanu, pindani mikono mpaka mphuno zanu zikukhudza khoma. Kankhirani kumbuyo kuti muyambe.

Mlingo: 2 magulu 10 katatu pamlungu

Oyendetsa njinga

Cholumikizira chofooka kwambiri: Pecs

Dziko logwira ntchito likuchitika pansipa pomwe theka lanu lakumtunda likuyesetsa mwakachetechete kukhala chete ndikukhala chete, pafupifupi achisanu m'malo olimba, opindika. Choyipa chachikulu, phewa lomalizirali ndikukhazikika kumbuyo kumakutsatirani kuntchito, komwe mumadalira kompyuta yanu ngati mlongo wa Quasimodo. Kupsinjika konseku ndi kufupikitsa kutsogolo kwa thupi lanu kumatha kutsina mitsempha yomwe imadyetsa kudzera mwa inu komanso pansi pa minofu yanu pachifuwa, a Kirkeby akuti. "Izi zitha kuyambitsa kulira m'manja mwako komanso dzanzi, ndikukhudzanso kupuma kwanu."

Mphamvu Rx: Kutambasula pakhomo. Imani pang'ono kutsogolo kwa chitseko ndikuyika manja kumbali zonse za khomo kapena khoma loyandikana nalo. Bend zigongono madigiri 90, kusunga mkono wakumwamba kufanana pansi. Tsamira patsogolo ndikugwira izi kwa masekondi 30.

Mlingo: Nthawi zambiri patsiku momwe mukufunira kapena mukufunikira

Bikram Yogis

Cholumikizira chofooka kwambiri: Mphamvu zapamwamba za thupi

Zotsatira za 26 zomwe zimachitika ataimirira kapena pansi, Bikram yoga sikuphatikizira ntchito yapamwamba. Chifukwa chake ngakhale mutha kukhala ndi thupi "lalitali", mudzasowa minofu m'chifuwa, m'manja, ndi kumbuyo, akutero Kirkeby.

Mphamvu Rx: Mapulaneti. Yambani pa pushup position ndi manja molunjika pansi pa mapewa. Kumangirira pachimake nthawi zonse, chitani 10 pushups. Pamwamba pa pushup yomaliza, gwirani thabwa kwa masekondi 30 mpaka 1 miniti kwinaku mukupuma mwamphamvu. [Twitani nsonga iyi!]

Mlingo: Kamodzi tsiku lililonse

Osambira

Cholumikizira chofooka kwambiri: Chikho cha Rotator

"Mukamadzikokera kutsogolo m'madzi mwachangu kwambiri nthawi zambiri, mumagunda timinofu tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono, Kirkeby akutero. Poterepa, simukunyalanyaza gawo lofunika ili, mukukuligwiritsa ntchito mopitirira muyeso. Palibe chifukwa chokhala pamtunda; mukhoza kupanga cuff yanu kuti mupirire kufunika kwakukulu.

Mphamvu Rx: Zochita za Resistance-bands:

1. Kupindika phewa: Gwirani mbali imodzi ya gulu lotsutsa pansi pa phazi lakumanja ndi mapeto ena ku dzanja lamanja. Kuyika chigongono chanu molunjika, kwezani dzanja lanu mumtambo patsogolo panu kenako ndikutambasula kuti gululi likugwirizana ndi phewa lanu. Imani pang'ono, kenako tsikirani pamalo oyambira.

2. Kubedwa pamtanda: Gwirani mbali imodzi ya gululo pansi pa phazi lakumanja ndi mbali inayo kumanzere. Kokani gululo modutsa thupi lanu kuti gululo likhale logawikana. Imani pang'ono, kenako tsikirani pamalo oyambira.

3. Kusinthasintha kwamkati ndi kunja: Kokani mbali imodzi ya gululo ndi chinthu china chotetezeka, monga chotsekera chitseko chotseka. Gwirani mbali inayo kudzanja lamanja ndikuyimirira mbali yakumanja ndi dzanja mukuyang'ana kukhomo. Chigoba chopindika 90 madigiri. Kuyika chigongono pafupi ndi thupi ndi mkono wakumanja wolingana ndi nthaka, pang'onopang'ono yendetsani dzanja lamanja kulumikizana ndi thupi (kusuntha chigongono ngati chingwe). Sinthani mayendedwewo, pang'onopang'ono mukuchotsa dzanja kuthupi, kumaliza kumaliza rep.

4. Kubweza Scapula: Gwirani malekezero a gululo mdzanja lililonse ndikutambasula manja patsogolo pa thupi paphewa, mitengo ya kanjedza ikuyang'ana pansi. Kufinya mapewa pamodzi ndi kusunga mikono kufananiza pansi, kokani manja kutali wina ndi mzake mpaka mikono ili pafupi mbali. Imani kaye, kenako bwererani pamalo oyambira.

Mlingo: 2 ma seti a 10 obwereza masewera aliwonse mbali zonse katatu pa sabata

Onaninso za