Zomwe Muyenera Kuchita Ngati Muli Ndi Zowawa Zobwerera Kumbuyo Kuthamanga

Zamkati

• Zolimbitsa thupi Zokuthandizani ndi Zowawa Zobwerera Kumbuyo Kuthamanga
• Side Plank
• Mbalame Mbalame
• Mphaka - Ng'ombe
• Mbali Yabodza Lokwera Kwezani
• Bridge
• Mgulu Wamodzi Womanga
• Kusamala Mwendo Umodzi
• Onaninso za

Ngati muli ndi ululu wam'munsi, simuli nokha: Malinga ndi University of Maryland School of Medicine, pafupifupi 80 peresenti ya anthu azimva kupweteka kwakumbuyo nthawi ina m'miyoyo yawo.

Ndipo ngati ndinu wothamanga? Mwinanso mutha kuthana ndi vuto lokhumudwitsali. Kupweteka kwakumbuyo kwakanthawi kumafala kwambiri kwa othamanga chifukwa kufooka kapena kusalinganika mkati mwathu ndi minyewa yanu yam'chiuno imatha kusokoneza kuthekera kwa thupi lanu kuthamanga moyenera. (Zokhudzana: Zomwe Zimayambitsa Kupweteka kwa Msana ndi Nthawi Yoyenera Kudandaula)

Umboni wina: Kafukufuku waposachedwa kuchokera ku Ohio State University Wexner Medical Center adapeza kuti othamanga omwe ali ndi minyewa yofooka anali pachiwopsezo chachikulu chokhala ndi kupweteka kwakumbuyo, pomwe kafukufuku wina wofalitsidwa m'nyuzipepalayi Mankhwala ndi Sayansi mu Masewera ndi Zolimbitsa thupi adapeza kuti kuchita zolimbitsa thupi zolimbitsa thupi kumathandizira kupweteka kwakumbuyo kwakanthawi komanso kuthekera konse kuthamanga.

Pachimake cholimba chili ngati kukhala ndi maziko olimba omangidwira m'chiuno, m'chiuno, ndi m'miyendo. Pamene maderawa akuthandizidwa ndi minofu yamphamvu, amatha kupindika ndi kufalikira bwino, komanso mokwanira, akutero Audrey Lynn Millar, P.T, Ph.D., FACSM, mpando wa dipatimenti ya masewero olimbitsa thupi ku Winston-Salem State University. (Ndi chifukwa chimodzi chokha chomwe chili chofunikira kukhala ndi maziko amphamvu.)

Koma sizikutanthauza kuti muyenera kupukuta zidutswa miliyoni: "Minofu yam'chiuno imayendetsa mayendedwe othamanga, chifukwa chake m'malo mongoyang'ana pa abs, yang'anani kulimbitsa thunthu lonse ndi minofu ya m'chiuno yomwe imalumikizana ndikuzungulira kumbuyo kwenikweni," Akutero. Millar amalimbikitsa kuti azichita masewera olimbitsa thupi masiku awiri kapena atatu sabata iliyonse komanso kuphatikiza mphamvu zonse, kusinthasintha, ndikugwira bwino ntchito pochita masewera olimbitsa thupi sabata iliyonse. Zonsezi zithandiza kuti minofu yanu ya m'munsi igwire ntchito mogwirizana kuti musamapweteke. (Yesaninso masewera olimbitsa thupi kuti mupewe kupweteka kwam'mbuyo.)

Ndipo ngati mukagwira ntchito naini mpaka faifi muofesi, mwina mukuyipirako. Kukhala tsiku lonse kumasiya kumbuyo kwanu ndi m'chiuno mwamphamvu. Ziuno zolimba zimakulepheretsani kusuntha ndikukulitsa mayendedwe anu pamene mukuthamanga, ndipo izi zikutanthauza kuti minofu yozungulira-kuphatikiza yomwe ili m'munsi mwanu-iyenera kutambasula ndi kupanikizika kuti mubweze, akutero Millar. Amalimbikitsa kuyenda masana masana, kuphatikiza desiki yoyimirira, ndikutambasula usiku kuti muchepetse kulimba kulikonse. Amapereka chidziwitso chofulumira, komabe, ngati muli ndi ululu wammbuyo womwe umatuluka m'chiuno kapena mawondo anu, kapena ululu umene ukufalikira kumadera ena m'thupi lanu. Zikatero, ndi nthawi yoti muwone doc yanu. (BTW, nazi zambiri zamomwe mungathanirane ndi "desk job" thupi.)

Zolimbitsa thupi Zokuthandizani ndi Zowawa Zobwerera Kumbuyo Kuthamanga

Onjezerani masewerawa asanu ndi limodzi mukamachita masewera olimbitsa thupi kuti mukwaniritse minofu yakumunsi komanso yotsika yomwe imathandizira kumbuyo kwanu mukamathamanga:

Side Plank

Mbali yam'mbali "imafuna kuti makina oyenda mchiuno azitseguka komanso minofu yakuya yolimba yomwe imakhazikika kumbuyo ikamathamanga," akutero a Millar. Gona pansi, kuima pa chigongono chakumanja ndi kunja kwa phazi lakumanja. Kwezani chiuno pansi kuti mugwire thabwa lambali, ndikupanga mzere wowongoka kuchokera kumutu kupita ku zidendene.

Gwirani kwa masekondi 15 mpaka 20, ndikumasula. Bwerezani pa bondo lanu lakumanzere ndi mkono wakumanzere.

Mbalame Mbalame

Kuchita masewera olimbitsa thupi kumathandizira kumbuyo kwenikweni kuti kakhazikitse thupi lanu, akufotokoza Millar. Yambani ndi manja ndi mawondo pansi. Kwezani dzanja lamanja ndi phazi lakumanzere mmwamba pansi nthawi yomweyo, kukulitsa mkono wakumanja kutsogolo, ma biceps ndi khutu ndikukankha phazi lakumanzere molunjika kumbuyo. Phatikizani core kuti musakhale arching.

Gwirani kwa masekondi 30, ndikumasula. Bwerezani mbali inayo.

Mphaka - Ng'ombe

Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa kupweteka kwa m'munsi kwa othamanga chifukwa amatambasula pang'onopang'ono ndi kuchepetsa kupsinjika kwa mitsempha yokwiyitsa, kukulolani kuti muzitha kuyenda mosiyanasiyana pamene mukuthamanga, anatero Millar. Yambani pazinayi zonse pansi. Kutulutsa ndi kuzungulira modekha msana mpaka kudenga, kugwetsa mutu ndi mchira pansi. Kenako lembani ndi kuponya batani la m'mimba pansi, ndikuphimba msana wanu, kutambasula mutu ndi mchira kumapeto kwa denga.

Chitani maulendo 5 mpaka 10.

Mbali Yabodza Lokwera Kwezani

Zochita izi zimalimbitsa minofu ya m'chiuno ya gluteus medius, akutero Millar. Ndi minofu yovuta kwambiri yosungira m'chiuno mwanu ndikuchepetsa makokedwe kumbuyo kwanu mukamathamanga. Gona pansi mbali yakumanja ndi kutambasula miyendo. Kwezani mwendo wakumanzere mmwamba pafupifupi mainchesi 6, kenaka muchepetse pang'onopang'ono osakhudza phazi lakumanja. Sungani maulendo ang'onoang'ono ndikuwongolera.

Chitani 10 reps. Bwerezani mbali inayo.

Bridge

Milatho imalimbitsa minofu yanu yonse yakumtunda, kuphatikiza ma glute, hamstrings, ndi quadriceps. Gonani pansi ndi mawondo onse atawerama ndi mapazi pansi. Kwezani mchiuno pafupifupi mainchesi 6, imani pang'ono, kenako pang'onopang'ono. (Zogwirizana: 2 Glute Bridge Zosiyanasiyana Zochita Kuti Mukwaniritse Zotsatira Zachindunji)

Chitani 10 reps.

Mgulu Wamodzi Womanga

Imani pa mwendo wakumanja. Yendani m'chiuno ndi bondo lakumanja kuti muchepetse pang'onopang'ono mainchesi 6 mpaka 10 mu squat pang'ono. Bwererani kuyimirira. (Zokhudzana: Ubwino Wowonjezera Maphunziro a Balance Munjira Yanu Yolimbitsa Thupi)

Chitani 10 reps. Bwerezani mbali inayo.

Kusamala Mwendo Umodzi

Kuchita masewera olimbitsa thupi kumeneku kumathandiza kulimbitsa mwendo womwe mukuyimirira kuti mugwire motsutsana ndi kuyenda kwa mwendo wina, kutsanzira kuthamanga, akutero a Millar. Imani pa mwendo wakumanja. Kuyika torso yowongoka ndikuyenda pang'onopang'ono ndikuwongolera pang'ono, jambulani bondo lakumanzere kulunjika pachifuwa, kenako ndikulikankhira patsogolo, pansi, ndi kumbuyo, ndikupanga kuzungulira mozungulira ngati kuti mukuyendetsa njinga kapena kuthamanga.

Chitani 10 reps. Sinthani mbali ndikubwereza mbali inayo.

Onaninso za