Chimodzi Chomwe Mukuchita Ku Gym Yomwe Imapangitsa Wophunzitsa Wanu Kukhala Wosakhazikika

Zamkati

• Nokha:
• Mu Gym:
• Onaninso za

Palibe munthu wangwiro. Ine sindine. Ma squats anga ndi osangalatsa, ndimalimbana ndi tendinosis mu bondo langa, ndipo ndili ndi scoliosis yomwe imakulitsa chikhomo cha cranky rotator. Ngakhale ndizosautsa komanso zopweteka nthawi zambiri, kuvulala kumeneku kumandipangitsa kuyang'ana kwambiri chinthu chimodzi chofunikira pokonzekera: mawonekedwe.

Kupatula apo, kuvulala kungatipangitse kuchita masewera olimbitsa thupi molakwika - ngakhale ophunzitsa, monga ine. Komabe mawonekedwe oyipa atha kukhala chotulukapo cha zochulukirapo kuposa kungovulaza-nthawi zina zathu machitidwe a moyo olakwa. Mwachitsanzo, ngati mungakhale pa desiki kapena kungogwiritsa ntchito foni yanu pafupipafupi (zikhale zenizeni, ndi tonsefe), thupi lanu limatha kukhala lolimba kwambiri. (Ndikufuna... Kodi mukudziwa kuti ndi zochuluka bwanji zolemberana mameseji zomwe zimawononga kaimidwe kanu?) Ndipo izi zikutanthauza kuti mutha kutha kuchita masewera olimbitsa thupi ndi mawonekedwe osayenera-zomwe zingayambitse kuvulala komwe kungachitike ngati labrum yong'ambika kapena ngakhale disc ya herniated.

Nthawi zambiri, ndimayang'ana mozungulira malo ochitira masewera olimbitsa thupi ndikuwona othamanga omwe ali ndi mapewa ozungulira, khosi lopindika, ndi msana wopindika (ouch!) ndikuyesa kuchita masewera olimbitsa thupi ngati mega-heavy deadlifts kapena matabwa. Ndiyenera kukana chilakolako chothamangira ndikuwongolera chinthu chisanachitike molakwika.

Sikuti tikungodzichepetsa popanga zolakwika izi, tikukulitsa mawonekedwe omwe angatipweteke.

Zowopsa? Kwathunthu. Zopewedwa? Mwachionekere. Vuto lalikulu ndikuphunzira kutenga nthawi - muyenera kuonetsetsa kuti mutha kukhala ndi msana wautali panthawi yonse yoyenda. zilizonse kusuntha iwe. Chifukwa chake yambani ndi njira zosavuta izi-ena mutha kuchita nokha; ena a masewera olimbitsa thupi-kuti alimbane ndi kukonza mawonekedwe anu. (Kenako yesani Kulimbitsa Thupi Labwino.)

Nokha:

1. Onani momwe mukukhalira. Perekani mapewa anu kumbuyo kuti manja anu ayang'ane kutsogolo. Mapewa anu ayenera kumva ngati akukankhidwira pansi m'matumba anu akumbuyo. Chifuwa chanu ndi chotseguka komanso chodzikuza, ngati mukuwonetsa clavicle yanu kwa otentha omwe mudawona kumapeto kwa sabata. Msana wanu suyenera kukhala wopindika kwambiri kapena wolowererapo kwambiri. Awa ndi mawonekedwe ake, openga momwe angawonekere. Zifuwa zathu ndi mapewa athu amafuna kukhala otseguka chonchi, umu ndi momwe mafupa amagwirira ntchito bwino. Musanagwiritse kutumiza pa imelo yotsatira, fufuzani kuti muwone momwe mukuzigwirira.

2. Pumulani khosi lanu. Kodi mukukhala ndi tsiku lovuta kwambiri? Yesani kugwedeza mutu modekha ndikuchepetsa kuti muchepetse zovuta zilizonse zomwe zingamange, zomwe zingakupangitseni kuti mulimbitse mapewa anu ndi minofu yakumbuyo.

3. Muzimva bwino. Ngati muli ndi ofesi kapena kanyumba kakang'ono, imani pakhoma kwakanthawi. Mapewa anu ayenera kukhala pakhoma. Msana wanu uyenera kukhala wopindika pang'ono kuchokera pamenepo. Izi zimakuthandizani kuphunzitsa malingaliro anu momwe izi ziyenera kumverera.

Mu Gym:

Mizere yazingwe yokhala pansi ndi gawo loyamba lolimbitsa msana wanu. Onetsetsani kuti muli ndi chifuwa chotseguka mukamazichita!

A. Khalani pamalo ochezera otsika kwambiri okhala ndi cholumikizira cha V. Ikani mapazi motetezeka pa nsanja ndikugwira chogwiririra ndi manja onse awiri pogwiritsa ntchito overhand. Pogwiritsa ntchito miyendo yanu (osati nsana wanu), khalani kumbuyo ndi manja otambasulidwa mokwanira kuchirikiza kulemera.

B. Kusunga torso yanu, yendetsani zigongono zanu kudutsa mbali zanu ndikukokera chingwe cholowera m'chiuno. Imani pang'onopang'ono ndi kufinya mapewa pamodzi pamwamba pa mzere musanabwerere pomwe munayambira. Ndiye 1 rep. Bwerezani mobwerezabwereza 10.

Kenako yesani dera loyenda-buster: nsikidzi zakufa, milatho yama glute, ndi Farmer's Walks. Ma abs ndi butt athu amatithandiza kukhazikika msana wathu, kuthandiza kuteteza ku hyperextension komanso kupewa kuzungulira kwa lumbar msana (Moni, kupweteka kwa msana!). Kusuntha uku kukuthandizaninso kuti mukhale wamtali tsiku lonse-malizitsani kuchuluka kwa ma reps omwe ali pansipa, kenaka mubwereze dera lonse katatu.

Kuti mukhale wokhazikika komanso wolimba pachimake, yambani ndi nsikidzi zakufa.

A. Bodza nkhope ndi mikono yokwanira mbali zonse. Bweretsani miyendo pamalo patebulo, mawondo atapinda komanso miyendo yotsika ikufanana pansi.

B. Kumangirira pakati ndikufikira mkono wakumanzere mmwamba ndi kumbuyo kwamutu pomwe mwendo wakumanja ukuwongoka koma osakhudza pansi. Bwererani kumalo oyambira ndikubwereza mbali ina kuti mumalize 1 rep. Bwerezani mobwerezabwereza 10.

Patsani zofunkha zanu chikondi ndi milatho yabwinoko.

A. Ugone kumbuyo kwako mawondo ako atapinda komanso mapazi atagwa pansi. Kwezani ziuno m'mwamba molunjika padenga kuti mupange mlatho.

B. Tulutsani m'chiuno mwanu kuti muchepetse m'chiuno masentimita awiri kuchokera pansi, ndikufinya ma glute anu. Ndiye 1 rep. Bwerezani mobwerezabwereza 10.

Malizitsani kuzungulira ndi gulu la Farmer's Walks kuti mutsindike kaimidwe koyenera pazochitika zanu za tsiku ndi tsiku.

A. Gwirani dumbbell yolemera m'dzanja lililonse. Pewani kutsamira m'chiuno. Imani wamtali ndi chibwano moyandikana ndi pansi. Sungani mapewa anu kumbuyo ndi pansi panthawi yonse yochita masewera olimbitsa thupi. Pewani kulola mapewa anu kuzungulira patsogolo.

B. Imani wamtali ndikuyenda kutsogolo kwa masitepe 10, kenaka tembenukani ndikuyenda maulendo 10 kubwerera kumene mudayambira.

Onaninso za