Ntchentche Zobwerera Ndi Zomwe Mumafunikira Kuti Mukhale Ndi Makhalidwe Anu

Zamkati

• Bweretsani Phindu ndi Kusintha
• Momwe Mungayendetsere Ntchentche Mwam'mbuyo
• Onaninso za

Muyenera kuti mukudziwa kale kuti moyo wanu wautali sikuchita zamatsenga pa thanzi lanu. (Chime ndi onse "atakhala kusuta kwatsopano" ndi "tech neck" ndemanga pakadali pano.)

Ngakhale mutha kukhala ndi desiki yoyimirira kapena kuyenda poyenda, palibe zambiri zomwe mungachite podziwa kuti mwina mungafune zala zanu pa kiyibodi (ndi / kapena foni yam'manja) kwa maola ambiri tsikulo. Zomwe mungachite, komabe, ndikuphatikizira njira zodzitetezera mumachitidwe anu kuti muthe kulimbana ndi desiki lonse ~ bleh ~. Ndipo ndipamene nthawi yomweyo ntchentche (yotchedwanso ntchentche yakumbuyo, yowonetsedwa pano ndi wophunzitsa ku NYC a Rachel Mariotti) imabwera.

Bweretsani Phindu ndi Kusintha

"Ndife anthu otsogola kwambiri kuyambira pomwe takhala masiku athu ambiri," akutero Joey Thurman, katswiri wazolimbitsa thupi komanso zakudya komanso wolemba mabuku. Ma Hacks a 365 Health and Fitness Omwe Atha Kupulumutsa Moyo Wanue. Ndipo kusaka patsogolo konseku kumabweretsa mavuto. Ntchentche yosiyanayo, kumbali inayo, imaphunzitsa mbali yakumbuyo ya thupi lathu, zomwe zingakuthandizeni kuti mukhale okhazikika. "Mukalimbitsa minofu yakumbuyo, monga momwe zilili pamwambowu, zithandizira osati kukuthandizani kokha yang'anani bwino ndi kupanga thupi lanu komanso kupulumutsa mavuto anu a msana pansi pa msewu." Kuchita ntchentche zobwerera kumbuyo kudzayang'ana kumbuyo kwanu (mapewa akumbuyo) komanso minofu yanu ya rhomboid, trapezius, ndi latissimus dorsi (kumbuyo).

Sikuti kusinthitsa ntchentche kumangothandiza kuthana ndi momwe ntchito yanu ya tsiku ndi tsiku ikuyendera, koma zithandizanso kutsata zolimbitsa thupi zina zambiri zakunja. Mwachitsanzo, makina osindikiza pamapewa, ma push-up, ndi ma benchi onse amagwira ntchito kutsogolo kwa thupi lanu. Kuchita masewera olimbitsa thupi mobwerera m'mbuyo pamodzi ndi masewera ena onsewa kumathandiza kuti zonse zikhale bwino. (Onani: Zochita za 8 Zokuthandizani Kusiyanitsa Thupi Lonse)

Kuti muchepetse, kapena ngati mtundu wa masewerawo ukupweteketsani msana wanu, yesani kugona (moyang'anizana) pa benchi kapena masewera olimbitsa thupi, atero a Thurman. "Izi zimachotsa zolingalira zonse poyenda ndipo zimachepetsa kuvulala. Zimalimbikitsanso minofu bwino." Mukhozanso kuyesa ntchentche zobwerera kumbuyo ndi gulu lotsutsa, makina a chingwe, kapena makina apadera owuluka. Kumbukirani: Ntchitoyi ndi yongolunjika pa zolondola minofu, motsutsana ndi mphamvu kudzera mu izo (monga, kunena, burpee). Yambani ndi zolemera zazing'ono ndikuziyendetsa musanadere nkhawa zakupitilira ma lbs ambiri.

Momwe Mungayendetsere Ntchentche Mwam'mbuyo

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi ndi mawondo mofewa, mutagwira dumbbell m'dzanja lililonse m'mbali. Mangirirani m'chiuno ndi mawondo ofewa, kumbuyo kumbuyo, ndi khosi losalowerera ndale, kutsamira kutsogolo kwa madigiri pafupifupi 45. Lolani manja apachikike molunjika pansi pamapewa, mitengo ya kanjedza ikuyang'ana kuti ayambe.

B. Kusungabe gawo logwirana ndikukhalabe lopindika pang'ono m'zigongono, tulutsani mpweya ndikukweza ma dumbbells mozungulira mozungulira mpaka kufikira kutalika. Yang'anani pa kufinya mapewa pamodzi.

C. Imani kaye kumtunda, kenako ikani mpweya ndikutsitsa pang'onopang'ono ma dumbbells kuti mubwerere poyambira.

Bweretsani Malangizo a Fly Fly

• Osamagwedezeka kapena kugwiritsa ntchito changu kuti mukweze. M'malo mwake, yendani pang'onopang'ono komanso mowongolera panjira yokwera ndi pansi.
• Bwererani molunjika (osalowerera ndale) panthawi yonseyi. Kuzungulira kumbuyo kumaika nkhawa kwambiri pa lumbar msana (kumunsi kumbuyo).

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