Peraya Cikakken Ciki: Jerin Superhero na Bethany C. Meyers

Wadatacce

• Kasance. Zama Tsarin Superhero Project
• Bita don

An gina wannan jerin motsi don ɗagawa.

Koci Bethany C. Meyers (wanda ya kafa aikin be.come, zakaran al'ummar LGBTQ, kuma jagora a cikin tsaka-tsakin jiki) ya ƙera jerin manyan jarumai a nan don daidaita ƙalubalen daidaitawa-yana farawa da tsugunar ƙafafu guda ɗaya zuwa gwiwa- tsayuwa kuma ya haɗa da jujjuyawar baya - tare da madafan iko mai ƙarfi a tsakanin don barin ku da ƙarfin gwiwa a cikin jikin ku. (Meyers kuma yana da wasu abubuwan ban mamaki da za a faɗi game da ƙin ra'ayin cewa kasancewa 'ƙarami' yana da ƙarfi.)

"Kuna tafiya daga jin rashin daidaituwa zuwa jin karfi sosai," in ji Meyers. "Gwada maimaita kalmar 'girman kai' yayin da kuke shiga da fita daga matsayin daidaitawa - kalma ce mai ƙarfi wacce galibi tana taimakawa daidai."

Sanannen aikin da zai zama aikin horon shine horo na Pilates-haduwa-ƙarfi, kuma wannan samfurin shima yana yin ayyuka da yawa don ainihin da ƙafafu-musamman inda ƙyalli ya sadu da hamstring. Gwargwadon ƙafar ƙafa ɗaya zai ƙwace wannan yanki idan fom ɗin ku yana kan ma'ana: “Kada ku damu da yin ƙasa, kuma a maimakon haka ku mai da hankali kan samun gwiwa tare da idon sawu,” in ji su. Bayan mintuna huɗu na wannan jerin gwarzayen jarumai, za ku iya samun kanku kuna tafiya da ɗan tsayi kaɗan. Meyers ya ce "Kawai zama mai ƙarfi na iya ɗaga tunanin ku." (Karanta duk game da tafiya mara binary na Meyers a nan.)

Kalli bidiyon da ke sama don ganin Meyers yana jagorantar ku ta hanyar motsa jiki. Sannan kunna waƙar motsa jiki da kuka fi so, kuma motsawa.

"Wannan jerin suna nuna ƙalubalen da muke fuskanta a rayuwarmu ta yau da kullum," in ji Meyers. Yi waɗannan hanyoyin daidaitawa da safe, kuma za ku kasance a shirye a hankali don kama ranar.

Kasance. Zama Tsarin Superhero Project

A. Fara tsayawa da ƙafar dama zuwa gaban tabarma. Daidaita ƙafar ƙafar hagu dama kusa da ƙafar dama, da kuma karkata kwatangwalo a baya, lanƙwasa gwiwoyi biyu da shiga cikin kwata-kwata tare da nauyi a ƙafar dama.

B. Tsaya a kan ƙafar dama, ɗaga makamai sama da ɗaga gwiwa ta hagu zuwa tsayin hip.

C. Sanya ƙafar hagu a ƙasa don tsayawa tare da ƙafafunku fiye da faɗin rabe-rabe, hannaye a kan kwatangwalo. Kasa cikin tsugunne, kai hannu gaba. Tsaya, canza nauyi zuwa ƙafar dama, danna yatsun hagun hagu kusa da dama a cikin kwata kwata (kamar matsayin farawa), kuma kai makamai zuwa T.

D. A hankali taka ƙafar hagu a koma cikin huhun baya tare da ƙafar hagu madaidaiciya amma ba a lanƙwasa ba. Ci gaba da jujjuyawar da ta kai kusan digiri 45 a gaba tare da ɗaga hannayensu zuwa baya zuwa ƙafar hagu. Rage makamai gaba da sama, biceps kusa da kunnuwa, sannan sake zagaya su don kaiwa zuwa ƙafar hagu.

E. Mataki ƙafar hagu zuwa gaba don komawa don farawa, ɗora hannu a gaban kirji.

Maimaita na mintuna 2 akan ƙafar dama. Canja bangarorin; maimaita.

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