Aikin Horar da Ƙarfafawa don Matsayi Mai Kyau

Wadatacce

• Motsa jiki 9 Kowa Ya Bukatar
• 1. "Y" Tashi
• 2. Danna-kusurwar Dama
• 3. Babban Layi
• 4. Reverse Fly
• 5. Ƙwaƙwalwar Hip mai ninki huɗu
• 6. Zauna Ƙananan Row
• 7. Gefen Gindi
• 8. Juyawar wuya
• 9. "T" Miqewa
• Bita don

Tsaya a can - ba tare da motsi ba, yi rajistar matsayi. Dawo zagaye? Chin yana fita? Kada ku damu, horarwa mai ƙarfi na iya taimakawa gyara halayen ku masu wahala. (Waɗannan halayen yoga za su taimaka ma wuyan fasahar ku.)

Slouching ba kawai duba "balla"; Hakanan yana haifar da wuyansa da ciwon baya, yana rage kwararar iskar oxygen zuwa tsokoki, kuma yana rage sassauci, yana haɓaka haɗarin rauni. Wannan motsa jiki-tsara ta Doug Holt, a nasiha da kuma mai da motsa jiki Kwararru a Santa Barbara, CA da Natalie Miller, wani likita na jiki far a Vaida Cibiyar Kula da Lafiyar a Minnesota-combats kirji tightness (wanda exacerbates bad hali) da kuma karfafa tsokoki da cewa ja da wuyan kafada don gina kyakkyawan matsayi. (Yana daya daga cikin mafi yawan rashin daidaiton tsoka.)

Dauki wasu haske (2- zuwa 5-laba) dumbbells, 6- zuwa 10-laba nauyi Jiki Bar, wasu 'yan wasu rashin daidaito da kuma ƙare, da kuma magance wannan al'ada na yau da kullum don ci wani sassakakkar jiki na sama wanda ba wai kawai tsayi da karfi ba amma har ma. ji da ayyuka mafi kyau ma. (Babu kayan aiki masu amfani? Gwada wannan aikin motsa jiki mara nauyi a maimakon.)

Motsa jiki 9 Kowa Ya Bukatar

Yadda yake aiki: Sau biyu ko uku a mako, yi saiti 1 na kowane motsi bakwai na farko, hutawa har zuwa daƙiƙa 60 tsakanin saiti. Maimaita sau biyu. Ƙarshe da zagaye ɗaya na motsa jiki jujjuya wuya da kuma T mikewa

Jimlar Lokaci: har zuwa minti 45

Kuna buƙatar: Barin Jiki, Ma'aunan Kyauta, Nadi kumfa, Ƙwallon juriya, ƙwallon Swiss

1. "Y" Tashi

A.Riƙe dumbbell mai haske a kowane hannu kuma ka kwanta fuska-da-kasa tare da ciki a tsakiya akan ƙwallon kwanciyar hankali, ƙafafu sun miƙe a bayanka, ƙafafu sun fi kafadu fadi. Miƙa makamai zuwa ƙasa don yin “Y,” dabino suna fuskantar juna.

B.Ja da kafadu zuwa ƙasa da baya, sannan ɗaga hannayen sama zuwa tsayin kafada, matse ruwan kafada tare. Komawa wurin farawa, kuma shakata da kafadu.

Yi 3 sets na12 zuwa 15 reps.

Kurakurai da Tukwici:Wannan yunƙurin yana ƙarfafa tsoranku na baya, tsakiyar baya, da tsokar tsoka, in ji Neuharth. Don ƙarin motsa jiki na ƙarfafa baya, gwada ƙara waɗannan darasi na baya zuwa na yau da kullun, ma.

2. Danna-kusurwar Dama

A.Tsaya tare da faɗin ƙafafu da faɗin kafada kuma riƙe sandar jiki mai nauyi a tsayin ƙirji a gabanka, gwiwar hannu sun lanƙwasa digiri 90 da dabino suna fuskantar ƙasa.

B.Rike manyan hannayensu a layi ɗaya zuwa ƙasa kuma juya kafadu a baya, kawo mashaya a bayan kai. Ƙananan mashaya zuwa matsayi na farawa da maimaitawa.

Yi 3 sets na12 zuwa 15 maimaitawa.

Kuskure da Nasihu: Wannan yunƙurin yana aiki da baya, in ji Holt. ( Gwada waɗannan sauran motsa jiki na baya idan da gaske kuna son yin aiki a wannan yanki.)

3. Babban Layi

A.Sanya tsakiyar bututun juriya a tsayin ƙirji yayin da ko dai zaune a ƙasa ko ƙwallon kwanciyar hankali. Riƙe duka hannayen hannu biyu da faɗin kafada baya a tsayin kirji a gabanka, dabino suna fuskantar ƙasa (bututu ya zama taut).

B.Lanƙwasa gwiwar hannu, zana hannu zuwa kafadu. Komawa wurin farawa da maimaitawa.

Yi 3 sets na15 zuwa 20 reps.

Kuskure da Nasihu: Manyan layuka musamman suna kaiwa ga kafadu da babba, in ji Holt.

4. Reverse Fly

A.Riƙe ƙungiyar juriya ko bututu a kowane ƙarshen. Fara da hannaye a shimfiɗa a gabanka a tsayin ƙirji.

B.Tsayar da makamai madaidaiciya (amma ba a kulle ba) miƙa hannayensu zuwa ɓangarori don shimfiɗa ƙungiya, tare da murɗa kafadun tare a ƙarshen motsi. Komawa don farawa, kiyaye motsi a hankali da sarrafawa.

Yi 3 sets na 15 reps.

Kuskure da Nasihu: Yawan tsoka da tsokar kirji na iya haifar da kafadu, in ji Miller. Don yin yaƙi da wannan, wannan aikin yana ƙarfafa raunin ku na baya (bayan tsokar kafada) da rhomboids (tsakiyar bayan ku na sama). Wannan shine dalilin da ya sa wannan motsi na iya zama mafi kyawun motsa jiki a wurin.

5. Ƙwaƙwalwar Hip mai ninki huɗu

A.Fara a kan hannaye da gwiwoyi (kafadu kai tsaye a kan hannaye, hips a kan gwiwoyi) kuma shiga ƙananan ciki. Iftaga kafa ɗaya da gwiwa a lanƙwasa a digiri 90, kasan ƙafar tana fuskantar sama zuwa rufi.

B.Pulse kafa sama zuwa rufi yayin matse ƙyallen, yana mai tunawa kada a ɗaga ƙananan baya.

Yi 3 saiti na 15 reps.

Kurakurai da Nasihu: Ta hanyar ware ƙyallen ku a cikin wannan matsayin, kuna kuma yin wasu tsokoki na ƙananan tsokoki na baya, gami da tsokokin ku na ciki - duk waɗannan suna da mahimmanci don riƙe matsayi mai kyau, in ji Miller.

6. Zauna Ƙananan Row

A.Anga tsakiyar bututu na juriya ko ƙungiya a tsayin kirji yayin zaune a ƙasa ko akan ƙwallon kwanciyar hankali. Riƙe ƙarshen band ɗin tare da hannaye suna fuskantar ciki.

B.Ja igiyoyin zuwa gare ku, ku mai da hankali kan sanya gwiwar hannu kusa da gefuna da kafadunku masu annashuwa, yayin da kuke matse wuyan kafada ƙasa da baya.

Yi saiti 3 na 15 reps.

Kurakurai da Nasihu: Lokacin da kuke ci gaba da yin aiki mara kyau, tarkonku na sama ya zama mai wuce gona da iri kuma ƙananan tarkonku - tsokar da ke jan kafaɗun kafaɗun mu zuwa baya - suna “rufewa,” in ji Miller. Yayin yin wannan aikin, tabbatar da cire kafadunka ƙasa da komawa don yin tsoffin tsokoki, in ji ta.

7. Gefen Gindi

A.Ka kwanta a gefenka, gwiwar hannu kai tsaye a ƙarƙashin kafada. Haɗa tsokoki na ƙananan ciki kafin ɗaga hips zuwa cikin iska, yayin da kuke ƙoƙarin ƙirƙirar layi madaidaiciya daga kai zuwa ƙafafu. Idan kuna buƙatar gyara, zaku iya farawa akan gwiwoyi.

Riƙe 30 seconds zuwa 2 minutes. Yi 3 set.

Kuskure da Nasihu: Wasanni da yawa sun kasa kaiwa ga obliques ko gluteus medius (ƙaramin tsoka a cikin gungun tsokoki uku waɗanda ke haifar da gindin ku), in ji Miller. Shirye-shiryen motsa jiki ne na jiki gaba ɗaya, amma faranti na gefen suna da ban mamaki musamman don bugun waɗannan tsokoki biyu da haɓaka matsayi ta hanyar samar da ƙarin kwanciyar hankali a cikin kashin bayanku da ƙashin ƙugu.

8. Juyawar wuya

A.Kwance fuska a kan lebur. A hankali ka ɗora ƙafar ka kuma ɗaga kai inci 2 daga ƙasa. Rike na 5 seconds. Ƙarƙashin kai baya zuwa bene, yana riƙe ƙwanƙwasa.

Yi 10 reps.

Kurakurai da Tukwici: Duk waɗancan sa'o'in akan iPhone da kwamfutar ku suna ba ku yanayin gaba, in ji Miller. Don daidaitaccen matsayi, ya kamata ku kiyaye kunnuwa a layi tare da kafadu. Don riƙe wannan matsayin koyaushe, dole ne ku ƙarfafa tsoffin wuyan wuyan ku, waɗanda "ke aiki da wuyan ku kamar 'ainihin' yake yi a baya: ƙirƙirar kwanciyar hankali da daidaitaccen matsayi," in ji ta.

9. "T" Miqewa

A.Zauna a gaban ƙarshen ƙarshen abin hawan kumfa tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa. Kwanta baya don haka kai, kafadu, da babba baya suna kan abin nadi; sannan ƙirƙirar “T” ta hanyar miƙa makamai zuwa ɓangarori, dabino suna fuskantar sama.

Riƙe na minti 1.

Kuskure da Tukwici: Wannan motsi yana shimfiɗa tsokoki na ƙirji, wanda zai iya taimakawa sakin takalmi masu zagaye, in ji Holt.

Bita don