Mphamvu Yophunzitsira Kulimbitsa Thupi Labwino

Zamkati

• 9 Makhalidwe Olimbitsa Aliyense Amafunikira
• 1. "Y" Kwezani
• 2. Makina Osindikizira Kumanja
• 3. Mzere Wapamwamba
• 4. Reverse Fly
• 5. Kuwonjezeredwa kwa Mchiuno Wapanayi
• 6. Atakhala Pansi Mzere
• 7. Mbali Yamkati
• 8. Neck Flexion
• 9. "T" Tambasulani
• Onaninso za

Imani pomwepo-popanda kusuntha, fufuzani kaimidwe. Kubwerera mozungulira? Chin ukutuluka? Osadandaula, kuphunzitsa mphamvu kumatha kukonza zizolowezi zanu zolimba. (Ma yoga awa athandizanso khosi lanu laukadaulo.)

Slouching sichoncho yang'anani "Bla"; imayambitsanso kupweteka kwa khosi ndi msana, kumachepetsa kutuluka kwa mpweya m'minyewa yanu, komanso kumachepetsa kusinthasintha, kumachepetsa chiopsezo chovulala. Kulimbitsa thupi kumeneku-kopangidwa ndi Doug Holt, wophunzitsa komanso mwiniwake wa Conditioning Specialists ku Santa Barbara, CA ndi Natalie Miller, dokotala wa mankhwala ochiritsira ku Vaida Wellness Center ku Minnesota-amalimbana ndi chifuwa cha chifuwa (chomwe chimapangitsa kuti thupi likhale loipa) ndikulimbitsa minofu yomwe bwezerani mapewa kuti mupange mawonekedwe abwino. (Ndi chimodzi mwazinthu zazikulu za kusalinganika kwa minofu ya anthu.)

Tengani ma dumbbells owala (2- mpaka 5 mapaundi), thupi lolimbitsa thupi lolemera mapaundi 6 mpaka 10, zovuta zina zingapo ndikutha, ndikulimbana ndi chizolowezi ichi kuti mupeze thupi losema lomwe silimangowoneka lalitali komanso lamphamvu komanso akumva ndikugwiranso ntchito bwino. (Palibe zida zothandiza? Yesani kulimbitsa thupi kopanda kulemera m'malo mwake.)

9 Makhalidwe Olimbitsa Aliyense Amafunikira

Momwe imagwirira ntchito: Kawiri kapena katatu pa sabata, pangani gawo limodzi mwa magawo asanu ndi awiri oyambirira, kupumula kwa masekondi 60 pakati pa seti. Bwerezani kawiri. Malizitsani ndi masewera olimbitsa thupi ozungulira khosi ndi T kutambasula

Nthawi Yonse: mpaka mphindi 45

Mudzafunika: Body Bar, Zolemera zaulere, Foam roller, Resistance band, Swiss mpira

1. "Y" Kwezani

A.Gwirani cholumikizira chopepuka mdzanja lililonse ndikugona chafufumimba ndi mimba yokhazikika pa mpira wolimba, miyendo ikutambalala kumbuyo kwanu, mapazi otambalala kuposa mapewa. Kwezani manja pansi kuti mupange "Y," manja ang'onoang'ono akuyang'anizana.

B.Kokani mapewa pansi ndi kumbuyo, ndiyeno kwezani manja mpaka kutalika kwa phewa, kufinya mapewa pamodzi. Bwererani pamalo oyambira, ndipo pumulani mapewa.

Chitani 3 seti12 mpaka 15 kubwereza.

Zolakwa ndi Malangizo:Kusuntha uku kumalimbitsa minofu yanu yam'mbuyo, yapakati, ndi ya scapular, akutero Neuharth. Kuti mudziwe zambiri zolimbitsa thupi, yesaninso kuwonjezera zochitika zam'mbuyo pazochitika zanu.

2. Makina Osindikizira Kumanja

A.Imani ndi mapazi phewa m'lifupi ndikunyamula cholemera thupi cholemera pachifuwa patsogolo panu, zigongono zidapinda madigiri 90 ndi mitengo ya kanjedza ikuyang'ana pansi.

B.Sungani mikono yakumtunda yolingana ndi nthaka ndikusinthasintha mapewa kumbuyo, ndikubweretsa bala kumbuyo kwa mutu wanu. Tsekani kapamwamba poyambira ndikubwereza.

Chitani magawo atatu a12 mpaka 15 kubwereza.

Zolakwitsa ndi Malangizo: Kusunthaku kumagwira ntchito kumbuyo kwanu, atero a Holt. (Yesani zochitika zina zam'mbuyo ngati mukufunadi kugwira ntchito pamalowo.)

3. Mzere Wapamwamba

A.Konzani pakati pa chubu chokana pachifuwa pomwe mukukhala pansi kapena mpira wolimba. Gwirani zokugwirani m'lifupi mwake paphewa patali ndi chifuwa patsogolo panu, mitengo ya kanjedza ikuyang'ana pansi (chubu iyenera kukhala yovuta).

B.Pindani zigongono, kukokera manja kumapewa. Bwererani poyambira ndikubwereza.

Chitani magawo atatu a15 mpaka 20 kubwereza.

Zolakwitsa ndi Malangizo: Mizere yayitali imalunjika makamaka mapewa anu ndi kumbuyo kwenikweni, atero a Holt.

4. Reverse Fly

A.Gwirani gulu lotsutsa kapena chubu kumbali zonse. Yambani ndi manja otambasulidwa patsogolo panu pachifuwa.

B.Kuyika manja molunjika (koma osatseka) onjezani mikono mbali kuti mutambasule gululo, kufinya masamba amapewa palimodzi kumapeto kwa gululi. Bwererani koyambira, kusunga mayendedwe pang'onopang'ono komanso kuwongolera.

Chitani magawo atatu a 15 reps.

Zolakwitsa ndi Malangizo: Kugwira ntchito mopitirira muyeso komanso zolimba pachifuwa kumatha kubweretsa mapewa ozungulira, atero a Miller. Kuti muthane ndi izi, izi zimalimbitsa ma deltoid anu akumbuyo (kumbuyo kwa minofu yamapewa anu) ndi ma rhomboids (pakati pa msana wanu wakumtunda). Ndicho chifukwa chake kusunthaku kungakhale njira yabwino kwambiri yochitira zinthu kunja uko.

5. Kuwonjezeredwa kwa Mchiuno Wapanayi

A.Yambani pamanja ndi mawondo (mapewa mwachindunji pamanja, m'chiuno pamwamba pa mawondo) ndikuchita m'munsi mwamimba. Kwezani mwendo umodzi ndi mawondo wopindika pa madigiri 90, pansi pa phazi moyang'ana kudenga.

B.Gwirani mwendo mmwamba molunjika padenga pomwe mukufinya glutes, samalani kuti musamakhome kumunsi kumbuyo.

Chitani 3 seti za 15 reps.

Zolakwitsa ndi Malangizo: Podzipatula pazinthu izi, mumagwiranso ntchito minofu yakumunsi yakumapeto, komanso minofu yakuya yakumimba-zonsezi ndizofunikira kuti mukhale okhazikika, atero a Miller.

6. Atakhala Pansi Mzere

A.Mangirirani pakatikati pachubu kapena gulu pachifuwa kutalika mutakhala pansi kapena pa mpira wolimba. Gwirani mbali zonse ziwiri za gululo manja akuyang'ana mkati.

B.Kokani zingwezo kwa inu, kuyang'ana pa kusunga zigongono pafupi ndi mbali ndi mapewa omasuka, pamene mukufinya mapewa pansi ndi kumbuyo.

Chitani magawo atatu a 15 reps.

Zolakwa ndi Malangizo: Mukamachita masewero olimbitsa thupi nthawi zonse, misampha yanu yam'mwamba imakhala yochuluka kwambiri ndipo misampha yanu yapansi-minofu yomwe imakokera mapewa athu pansi ndi kumbuyo-imakonda "kutseka," anatero Miller. Pogwira ntchitoyi, onetsetsani kuti mwakokera phewa lanu kumbuyo ndikubwezeretsanso minofu yolondola, akutero.

7. Mbali Yamkati

A.Gona pambali panu, chigongono molunjika paphewa panu. Limbikitsani minofu ya m'mimba musanakweze mchiuno mlengalenga, pamene mukuyesera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi. Ngati mukufuna kusintha, mutha kuyamba kugwada.

Gwiritsani masekondi 30 mpaka 2 mphindi. Chitani seti zitatu.

Zolakwitsa ndi Malangizo: Ma Workout ambiri amalephera kuthana ndi oblique kapena gluteus medius (kanyama kakang'ono pagulu la minofu itatu yomwe imapanga matako anu), atero a Miller. Matabwa ndi thupi lochita masewera olimbitsa thupi, koma matabwa ammbali ndi odabwitsa kwambiri chifukwa chomenya minofu iwiriyi ndikuwongolera mawonekedwe anu pakupanga bata kumbuyo kwanu ndi m'chiuno.

8. Neck Flexion

A.Bodza likuyang'ana pansi. Sungani bwino chibwano ndikukweza mutu mainchesi awiri pansi. Gwiritsani masekondi 5. Mutu wotsika ubwerere pansi, osasunthika pachibwano.

Chitani 10 reps.

Zolakwa ndi Malangizo: Maola onsewa pa iPhone ndi kompyuta yanu amakupatsani inu kutsogolo kwa mutu, akutero Miller. Kuti mukhale okhazikika, muyenera kusunga makutu anu pamapewa anu. Kuti mukhale wolimba nthawi zonse, muyenera kulimbitsa minofu yanu yakuya, yomwe "imagwira khosi lanu ngati 'pachimake' kumbuyo: kupanga bata ndi kukhazikika koyenera," akutero.

9. "T" Tambasulani

A.Khalani kutsogolo kwa malekezero ena a thovu wodzigudubuza ndi mawondo opindika ndi mapazi atagwa pansi. Gona kumbuyo kotero kuti mutu, mapewa, ndi kumtunda kumbuyo zikhale pa chogudubuza; kenaka pangani "T" potambasula manja anu mmbali, mitengo ikhathamira mmwamba.

Gwirani kwa mphindi imodzi.

Zolakwa ndi Malangizo: Kusuntha uku kumatambasula minofu ya pachifuwa, yomwe ingathandize kumasula mapewa ozungulira, akutero Holt.

Onaninso za