Deskercize: Kutambasula Kwambuyo

Zamkati

• Momwe obwerera kumbuyo pang'ono pa desiki lanu amatha kupewa kupweteka
• 1. Khosi limayenda
• 2. Kukumata paphewa
• 3. Masamba akumapewa
• 4. Mapiko agulugufe
• Kutenga

Momwe obwerera kumbuyo pang'ono pa desiki lanu amatha kupewa kupweteka

Malinga ndi American Chiropractic Association, 80 peresenti ya anthu azimva kupweteka kwakanthawi nthawi ina m'miyoyo yawo. Ndichimodzi mwazifukwa zodziwika bwino zakusowa ntchito.

Ndipo sikuti ndi chifukwa choti anthu amaiwala kukweza ndi mawondo awo.

M'malo mwake, ngati mukuwerenga izi mutakhala patsogolo pa kompyuta yanu kapena mukuyendetsa khosi lanu pafoni yanu, mutha kukhala mukuthandizira kukhazikitsa maziko azovuta zanu zamtsogolo.

Nthawi yayitali yakukhala - yochitidwa nthawi zambiri muofesi yamasiku ano - yakhala yolumikizidwa ndi mayendedwe oyipa, kusayenda bwino, ndi kupindika kwa khosi.

Mwamwayi, sizitenga zambiri kuti zithandizire kupewa zovuta zomwe zingachitike. Kutambasula kwa manja ndi minofu yakumtunda kwakanthawi, kuphatikizapo rhomboid ndi trapezius (kapena "misampha"), ziyenera kukhala gawo la ntchito yanu ya tsiku ndi tsiku.

Chinsinsi chake ndi kupeza zolimbitsa thupi zochepa zomwe mumakhala omasuka kuzichita pa desiki yanu, kenako ndikumamatira.

Nayi minofu yosavuta yam'mbuyo yam'mbuyo yomwe imatha kuchitika pafupifupi kulikonse komwe mungakhale - muofesi, ndege, kapenanso pagome lakhitchini.

Ingokumbukirani kuti muchepetse mukayamba kuchita masewera olimbitsa thupi.

1. Khosi limayenda

1. Yambani pokhala pansi, kumasula mapewa anu, ndikuyika manja anu pamiyendo yanu. Mosamala tsamira khutu lako lamanja paphewa lako lamanja.
2. Pepani chibwano chanu pansi ndikuchigwetsera kumbuyo kwa chifuwa chanu kwinaku mukuyang'ana kumbuyo.
3. Bweretsani mutu wanu mpaka khutu lanu lakumanzere likhale paphewa lanu lakumanzere. Pepani mutu wanu mmbuyo mozungulira ndi kuzungulira paphewa lanu lamanja kamodzinso.
4. Ngakhale mukuyimbira pang'ono, sungani kupuma kwanu modekha komanso mosalala, ndikubwereza kasanu kapena kawiri mbali iliyonse.

2. Kukumata paphewa

Ganizirani izi ngati chinthu chofanana ndi pushups pamapewa anu.

1. Ndi mapazi anu atagwa pansi, yongolani msana wanu ndikulola manja anu kuti akhale pansi pambali panu.
2. Lembani mpweya wanu ndikupumira kwinaku mukubweretsa mapewa anu molunjika m'mwamba momwe mungathere, kenako fanizani zolimba kwa masekondi awiri.
3. Pumirani kunja ndikungolola mikono yanu igwere pansi. Chitani pafupifupi 8 mpaka 10 shrugs pa seti iliyonse.

Pazovuta zina, lingalirani zowonjezera ma dumbbells opepuka kusakanikirana.

3. Masamba akumapewa

1. Amayamba ngati phewa. Koma mutakokera mapewa anu kumakutu anu, muziwasunthira mmbuyo ndi pansi mozungulira.
2. Bwerezani mayendedwe omwewo kutsogolo. Kuchita masikono asanu kumbuyo ndi kutsogolo akuyenera kuchita chinyengo.

4. Mapiko agulugufe

Kutambasula kumeneku kumayamika bwino ma roll a khosi ndikuthandizira kulimbitsa minofu ya rhomboid ndi pectoral.

1. Khalani mowongoka ndikukhudza zala zanu paphewa panu ndi zigongono zanu kuloza kumbali.
2. Kusunga zala zanu m'malo mwake, tulutsani mpweya ndipo pang'onopang'ono kokerani zigongono zanu patsogolo panu mpaka zikakhudze.
3. Pumirani ndikulola mikono yanu kuti isunthire pamalo awo oyamba.

Kutenga

Kupweteka kumbuyo kumakhala kofala kwambiri pantchito masiku ano. Mwamwayi, pali zinthu zomwe mungachite kuti muchepetse mavuto ndi ululu.

Zochita izi zitha kuthandiza kupweteka kwakumbuyo kwakanthawi, koma nthawi zonse lankhulani ndi dokotala ngati ululuwo sutha.