6 Dzakakosha Tsandanyama Vanoekisesaiza Rega

Zvemukati

• Vanomhanya
• Simba Varairidzi uye CrossFitters
• Vinyasa Yogis
• Vatasvi vemabhiza
• Bikram Yogis
• Vanoshambira
• Ongororo ye

Kugona kubuda-bhasikoro mukomana wako anonzwa mushe mushe-kusvika gare gare apo iwe paunofanirwa kumubvunza kuti avhure chirongo chepeanut butter iwe nekuti iwe une zero grip simba.

Kufanana nemutambo upi noupi, kana iwe ukatarisa zvakanyanya pane imwechete seturu yemhasuru, imwe seti inogona kutambura-ndosaka zvakajairika kuona anofarira kuchovha bhasikoro (murume kana mukadzi) aine muviri wakasimba wezasi wakasungirirwa kune wepamusoro muviri weanomwe makore -chikuru musikana. Haufanire kudzokorodza zvakazara maitiro ako ekusimbisa muviri kuti ushande mamhasuru ayo ako aunofarira Workout anofuratira. Nongedza ako angangove asina kusimba zvinongedzo zvichienderana nerejimeni yako uye dzidza maekisesaizi ari nyore kuvaka iwo mavara kumusoro.

Vanomhanya

Kusina kusimba chinongedzo: Gluteus medius

"Kunze kwekunge uchimhanya uchikwira nguva dzese, kumhanya kunovaka kutsungirira asi kwete simba," anodaro chiremba wekufamba Vonda Wright, MD, chiremba wemapfupa paYunivhesiti yePittsburgh Chikoro cheMishonga uyo akakurudzira maekisesaizi enyaya iyi. Uye iyo inotevera isina kusimba buti iwe yaunogona kukudziridza ichaita kuti chiuno chako chirere kumberi, kumanikidza chiuno chako kushanduka, uye simbisa yako IT mabhendi.

Simba Rx: Monster inofamba mu square. Loop bhanhire rekudzivirira rakatenderedza makumbo ako. Kuchengeta chipfuva kumusoro nemabvi kumashure kwezvigunwe, zvakadzika kusvika pahupamhi hafu-squat. Pasina kurega bhendi richienda mberi, famba mberi nhanho makumi maviri, kuruboshwe nhanho makumi maviri, shure nhanho makumi maviri, uye kurudyi matanho makumi maviri, uchigadzira bhokisi.

Chipimo chemushonga: Katatu pavhiki

Simba Varairidzi uye CrossFitters

Weakest link: Thoracic musana

"Vanhu vanodzidzisa simba uye vanoita CrossFit vanowanzoita mhasuru nekukurumidza," anodaro Beret Kirkeby, murapi wemapfupa uye muridzi weBody Mechanics NYC. Chinhu chakashata ndechekuti iwe urikugadzirawo unoshanda maronda maturu uye kurasikirwa nekuchinjika, kunyanya mune yako yepakati-kumashure kana thoracic musana. Kazhinji mutsipa wako uye wezasi mushure uchaedza kutora iyo slack, iyo inogona kuwedzera njodzi yako yekukuvadza yako yepasi musana, Kirkeby anowedzera. [Tita izvi chokwadi!]

Simba Rx: Lunge chizvaro. Lunge kumberi kusvika pa12 o'clock negumbo rako rerudyi uchisvika mawoko akatwasuka pamusoro. Chimbomira, wobva wadzosera kumashure kusvika pakutanga chinzvimbo, uchichengeta huremu muzvitsitsinho zvako. Rongedza mberi zvakare, panguva imwe chete uchienda kune maoko kuruboshwe uchitenderera zvishoma. Imbomira, wozosundidzira kumashure kuti utange. Lunge kusvika 12 o'clock zvakare, panguva imwe chete uchisvika maoko kurudyi uchichinjika zvishoma. Imbomira, wozosundidzira kumashure kuti utange. Dzokorora kurongeka kwakafanana kweruoko kaviri kuwedzera mapapu kusvika pa3 o'clock uye wozodzokera ku6 o'clock. Dzokorora zvakatevedzana negumbo rako rekuruboshwe. (Iwe uchaita huwandu hwemapapu gumi nesere.)

Chipimo chemushonga: Kaviri kusvika katatu pavhiki

Vinyasa Yogis

Kusina kusimba chinongedzo: Biceps tendon

Unotya chaturanga? Izvo hazvibatsire kuti iwe unogona kunge uchizviita zvisirizvo. "Kana uchifamba kubva padanda uchienda kune yakaderera vhezheni yechimiro panguva yekuyerera kwevinyasa, maoko ako anofanirwa kunge akaenderana zvakanaka nemapfudzi ako akananga pamusoro pemagokora nemaoko, zvikasadaro chimiro chaicho chejoinhi ichocho chinokonzeresa kukakavara pamatanda," anodaro Kirkeby, ndiani zvakare mudzidzisi weyoga. Sezvaunodzokorora kukwazisa kwezuva, chimiro chisina kunaka chinogona kukonzera biceps tendonitis kumberi kwepfudzi, anoyambira.

Simba Rx: Narrow madziro pushups. Mira wakatarisana nemadziro. Wedzera maoko pamberi pako kuti mawoko nemagokora zvimire nemapendekete. Renda mberi zvishoma woisa zvanza kumadziro. Kuchengeta magokora padyo nemuviri wako, bend maoko kusvikira mhino dzako dzoda kubata pamadziro. Sunda kumashure kuti utange.

Dosage: 2 seti yegumi katatu pasvondo

Vatasvi vemabhiza

Weakest link: Pecs

Nyika yechiito iri kuitika pazasi apo hafu yako yekumusoro ichiedza nepainogona napo kuti ugare wakanyarara uye wakanyarara, wakaoma nechando munzvimbo yakaoma, yakamonereka. Zvakatoipisisa, iri fudzi rakatenderedzwa uye rakasimudzwa kumashure rinokutevera iwe kuti ushande, kwaunotsamira pamusoro pekomputa yako senge hanzvadzi yaQuasimodo. Kushushikana kwese uku uye kupfupika kwekumberi kwemuviri wako kunogona kupinza tsinga inodyisa kuburikidza neam uye pasi pemasuru echipfuva chako, Kirkeby anodaro. "Izvi zvinogona kukonzera kurira mumaoko ako uye kusanzwa, uye kukanganisa kufema kwako."

Simba Rx: Kutambanudza musuwo. Mira zvishoma pamberi pesuwo uye isa maoko kune rimwe divi remusuwo kana padyo nemadziro. Bend magokora pamadhigirii makumi mapfumbamwe, uchichengeta ruoko rwekumusoro rakaenzana nepasi. Tsamira mberi uye bata chinzvimbo ichi kwemasekondi makumi matatu.

Dosage: Kakawanda pazuva sezvaunoda kana zvaunoda

Bikram Yogis

Weakest link: Kusimba kwepamusoro-muviri

Iwo akateedzana makumi maviri nematanhatu anoitwa akamira kana pasi, Bikram yoga haisanganisi basa repamusoro-remuviri. Saka kunyangwe iwe uchigona kuvaka muviri "wakareba", unoshaya mhasuru muchipfuva chako, maoko, uye musana, anodaro Kirkeby.

Simba Rx: Plank pushups. Kutanga munzvimbo yepushup nemaoko zvakananga pasi pemapfudzi. Kusimbisa musimboti wako nguva yese, ita gumi pushups. Pamusoro pekupedzisira pushup, bata puranga kwemasekonzi makumi matatu kusvika kuminiti imwe uchifema zvakadzika. [Tita matipi aya!]

Chipimo chemushonga: Kamwe zuva nezuva

Vanoshambira

Weakest link: Rotator cuff

"Paunenge uchizvidhonza kuenda kumberi mumvura nekukasira kazhinji, urikurova tsinga idzo ina dzakakura saizi yeminwe yako inoita cuff yako," Kirkeby anodaro. Mune ino kesi, hausi kuregeredza ino kiyi nzvimbo, urikushanda zvakanyanya. Hapana chikonzero chekugara panyika; unogona kuvaka cuff yako kuti udzivirire kudiwa kwakanyanya.

Simba Rx: Kuramba-mabhendi kurovedza:

1. Kubhururuka papfudzi: Bata imwe mugumo webhandi rekudzivirira pasi petsoka yerudyi uye imwe inoguma muruoko rworudyi. Kuchengeta gokora rako rakatwasuka, simudza ruoko rwako muhombodo pamberi pako uyezve pamusoro kuti bhendi riwirirane nefudzi rako. Imbomira, wozodzika kusvika panzvimbo yekutanga.

2. Kupambwa kwemuchinjikwa: Bata mumwe mugumo webhandi pasi petsoka dzerudyi uye mumwe mugumo kurudyi. Dhonza iro bhendi diagonally kuyambuka muviri wako kuti bhendi riite diagonal mutsara. Mira zvishoma, wozodzikira kunzvimbo yekutanga.

3. Kutenderera kwemukati nekunze: Kochekera rumwe rutivi rwebhandi kune chimwe chinhu chakachengeteka, chakaita sebundo regonhi rakavharwa. Bata mumwe mugumo muruoko rwerudyi uye umire nerutivi rwerudyi uye ruoko wakatarisana nemusuwo. Bent kugokora 90 madhigirii. Kuchengeta gokora padhuze nemuviri uye ruoko rwemberi rwakatarisana nepasi, zvishoma nezvishoma fambisa ruoko rwerudyi kumutumbi (uchifambisa gokora sehingi). Dzorera iko kufamba, zvishoma nezvishoma uchifambisa ruoko kure nemuviri, kupedzisa imwe rep.

4. Scapula retraction: Bata magumo ebhandi muruoko rumwe nerumwe uye wedzera maoko pamberi pemuviri pabendekete, michindwe yakatarisana pasi. Kudzvinya mapendekete pamwe chete uye kuchengeta maoko akatarisana pasi, dhonza maoko kure kubva kune mumwe nemumwe kusvikira maoko ave kunze kuenda kumativi. Imbomira, wozodzokera kunzvimbo yekutanga.

Dosage: 2 seti dzegumi reps dzechiitwa chimwe nechimwe pamativi ese katatu pasvondo

Ongororo ye