8 Kumuka-Muviri Wako-Unofambisa Chero Munhu Anogona Kuita Mangwanani

Zvemukati

• Ongororo ye

Iwe unoziva iyo shamwari iyo iri dudziro yekusimuka uye kupenya-iyo yakawana mumangwanani ake kumhanya, yakagadzira Instagram-yakakodzera smoothie mbiya, yakadururwa, uye ikazvikwevera pamwe chete usati watombozvimanikidza kuti ubvise zvekare zvifukidziro?

Zvakanaka kuti hausi iye. Zvakanaka kuti unoita basa rakanakisa (kunze) mushure me1 p.m. uye waedza, wakundikana, uye wakagamuchira kuti hausi munhu anogona kubudirira kurovedza muviri mangwanani. (Mumwe mukadzi anogoverana: "Maitiro andakaita kuti ndive munhu anorovedza mangwanani." iva munhu wemangwanani.

Aya masere anofamba kubva kuna Jenn Seracuse, director wePilates kuFlex Studios, akagadzirirwa kumutsa muviri wako chinhu chekutanga mangwanani usingatombodi kubuda mumapyjama ako. Hazvirevi kutora nzvimbo yekushanda kwako kwemazuva ese (ndine hurombo, musikana!), uye chimwe chinhu icho munhu wese anogona kushanda kusvika mangwanani avo.

Zvese zvaunoda kuti upedze tsika iyi ivavariro yekuzviita, anodaro Seracuse. "Haufanire kunge uine maziso ane chiedza uye muswe muswe. Ingoisa alarm yako maminetsi mashanu apfuura, uye uchanzwa zvirinani zviuru zvishanu zvakapetwa."

Kumira Tenderera Pasi

Inomutsa musana uye inosunungura chero kukakavara kwakagadzirwa panguva yekurara

A. Mira netsoka chiuno chinhambwe chakaparadzana.

B. Tambanudza maoko kumusoro uye pamusoro.

C. Bhenda muhudyu uye zvishoma nezvishoma unguruka pasi kuburikidza nemuzongoza, rimwe vertebrae panguva, kuunza maoko pasi. Rega musoro urembeke.

D. Zvishoma nezvishoma dzosera kumashure, uye svitsa maoko kumusoro kumusoro kuti utange futi. Ndiyo imwe rep. Ita 3 reps.

Plank

Inomutsa muviri wese, inobata madumbu, muviri wepamusoro, uye muviri wepasi zvese kamwechete

A. Kubva pakamira, pfugama mabvi uye fambisa maoko ako kumberi muchanza cheplanga, uchive nechokwadi chekuti mapendekete akananga pamusoro pechiuno nemahudyu haadonhe paunenge uchigadzira mutsetse murefu kubva kumusoro kusvika kuzvitsitsinho. Mabvi anogona kuburuka kuti agadzirise, kana zvichidikanwa. Bata kwemasekondi makumi matatu.

Plank Kufamba-Kunze

Inosimudzira kuenzanisa uye kubatana uye inoita kuti ropa ripombe

A. Kubva panzvimbo yemapuranga emichindwe, pfugama mabvi uye famba maoko kumashure, uchiuya pakumira

B. Ramba uchibatanidza mafambiro maviri ekutanga (Standing Roll Down + Plank) kuita imwe nhevedzano, uchidzokera pakumira usati wadzokorora nguva yega yega.

C. Kana uchidzoka kunze kweplank, pfugama mabvi zvakadzama kupfuura pakutanga, saka iwe uri mune yakawanda ye squat chinzvimbo. Dzokorora kweminiti imwe.

Rocking Runners Lunge

Inogadzirira uye inosimudzira kuchinjika muzvikamu zvehudyu

A. Nhanho kurudyi tsoka kumberi mumumhanyi's lunge neminwe pamunwe pasi netsoka uye kuruboshwe ibvi rakatwasuka uye rakasimudzwa kumashure. Pamberi pebvi rinofanira kunge rakananga pamusoro pekona. Gara pano kwechinguva, uchinzwa kutambanudzwa mune chaipo chiuno kushanduka.

B. Chinja chiuno uchidzokera kumashure paunenge uchisimudza ibvi repamberi, uchichinjisa tsoka kuitira zvigunwe zvinongedze padenga. Chitsitsinho chekuruboshwe chinodonha pasi.

C. Dzorera kufamba uye dzokera kune mumhanyi. Dzokorora kwemasekondi makumi matatu kurudyi, uyezve 30 masekondi kuruboshwe.

The One One

Inowana oxygen kuyerera uye inobatana nekufema kwako kukurudzira kutenderera

A. Nhema kumashure nemabvi patafura yetafura (makumbo akakotama pamabvi pa90-degree angle nemabvi akananga pamusoro pehudyu, anopenya akaenzana nepasi). Iwe unogona kutambanudza makumbo ako akananga pa45-degree angle kune iro rakawedzera dambudziko.

B. Uyai nemaoko kumusoro pamwechete kusvika kumusoro kumusoro

C. Pera musoro, mutsipa, uye pfudzi kubva pasi, uchiunza maoko pasi kumativi ako, uchibhururuka kubva pasi

D. Chengetedza "crunch" chinzvimbo apo iwe zvine simba pombi yakatwasuka maoko kumusoro uye pasi padhuze nehudyu mune diki, 1-2 inch inoverengeka mafambiro. Inhale kwezviverengero zvishanu, wozofemera pazviverengero zvishanu. Ndiyo imwe rep. Ita 10 reps.

Inononoka Criss-Muchinjikwa

Inobatsira inosimudzira yakanaka digestive system basa

A. Nemakumbo ari petafura chinzvimbo, isa maoko kumashure kwemusoro, kupeta musoro, mutsipa, nemapendekete kubva pasi.

B. Wedzera gumbo rorudyi rakatwasuka kunze pa45-degres angle kubva pasi. Twist kuruboshwe apo iwe uchiedza kuunza hapwa yekurudyi kune rakakotama ibvi reruboshwe.

C. Chinja nekutambanudza gumbo rekuruboshwe kureba, kumonyorora kune zvakatarisana, kurudyi, kuunza pfudzi rekuruboshwe kune ibvi rekurudyi rakabhenda. Ndiyo imwe rep. Chengetedza mafambiro aya achinonoka uye kudzorwa, sezvo chinangwa chiri chekufamba kuburikidza nekufamba kwakazara uye zvishoma nezve reps. Ita 6 reps.

Swan

Inotambanudza mimba uye inowedzera kufamba uye kushanduka musana

A. Tenderedza pamusoro padumbu uye isa maoko pauriri pamberi pemapfudzi, magokora akakotama kumashure.

B. Dzvanya mumaoko uchivhura moyo uye uchiuya muchipfuva chekuwedzera (kubhenda kudiki nechepakati kumashure), magokora anoramba akakotama zvishoma. Chengetedza musimboti wakabatanidzwa kuchengetedza yakaderera kumashure kubva kune hyperextension.

C. Donhedza chipfuva pasi kuti udzokere panzvimbo yekutanga. Ndiyo imwe rep. Ita 3 reps.

Posi Yemwana

Inovhura iyo yezasi kumashure, mahudyu, uye mapfudzi uye inoita sechinguva chekumbomira kuseta zvaunovavarira zuva racho.

A. Kubuda kunze kweSwan, pinda mahudyu kumashure wakananga zvitsitsinho, kutenderedza ezasi kumashure uye kusvika muswe pasi pasi kune pasi pakati pezvitsitsinho.

B. Simudza chipfuva uye uuye panzvimbo ine mana kumativi mana, pfugama mabvi, famba maoko kuenda kutsoka, uye uuye pakumira. Bata mweya uzere.

Ongororo ye