The Best Exercises Kubvisa Chero Workout Kukuvara

Zvemukati

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Kunyangwe iwe uchienda kunzvimbo yekurovedza muviri nguva dzose, kupfeka zvitsitsinho zuva nezuva, kana kungogara wakatsikirirwa pamusoro petafura pabasa, kurwadziwa kunogona kuve yako inosekesa sidekick. Uye, kana iwe ukasatarisira izvo zvidiki-asi-zvinogumbura maronda izvozvi, zvinogona kutungamira kukudzosera kudzikisira kukuru munzira.

Imwe nzira yekurwisa marwadzo ndeyekushandisa kurovedza muviri semushonga. Tanga nekufunga nezvemuviri wako sechikamu chakazara chinoshanda pamwechete, kwete sezvikamu zvakapatsanurwa. Dudziro: Edza kusimbisa mhasuru dzakakomberedza uye nekutsigira mubatanidzwa kana nzvimbo iri kukukonzera kurwadziwa. Saka, kana mabvi ako achikuvadza, tarisa kuhudyu yako uye glutes; kuvasimbisa kunobatsira kuenzanisa uye kudzikamisa nzvimbo yako yekutambudzika. Izvi zvese chikamu che "akaipa-muvakidzani" dzidziso iyo yekumhanya murairidzi uye Equinox mudzidzisi wega Wes Pedersen akatsanangura kwatiri-aka. "bhonzo rehudyu rakabatana nepfupa rehudyu," nezvimwewo.

Nzvimbo shanu dzinopisa dzinopisa dzemarwadzo dzinosanganisira makumbo, mabvi, chiuno, kumashure kumashure, nemapfudzi. Takabvunza nyanzvi yePilates uye chiremba wepanyama ane rezinesi Alycea Ungaro kuti agovane zviitwa zviri nyore zvekusimbisa kuchengetedza nzvimbo idzi dzemuviri- nevavakidzani vavo - vachifara uye vasina kurwadziwa. Ipapo, isu takabvunza mukuru tenzi wekutsvaga uye chirongwa dhizaini kuTrigger Point Performance Therapy Kyle Stull, MS, yehungwaru furo-rinotenderera chirongwa. Nekuti, inguva yekuti isu tese takazopedzisira tadzidza zvekuita neavo vasina kusimba, marefu machubhu panzvimbo yekurovedza muviri. Foam rolling imhando ye-self-myofascial release, iyo inobatsira kuderedza kuoma kwemisumbu uye kuwedzera mararamiro ako. Saka, mutambi mukuru wechikwata mumutambo-urongwa hwekurwisa kurwadziwa.

Zvakakosha kuchengeta mupfungwa kuti chiremba wako anofanira kugara ari mutsara wako wekutanga wekudzivirira paunenge uchibata nemarwadzo, angave asingagumi, e-sporadic, maduku, kana akanyanya. Aya anotevera ekurovedza muviri uye furo-roller anotambanudza akagadzirirwa kuve chikamu cheyese nzira yekudzivirira, kwete nzira yekuzvirapa; gara wabvunza chiremba wako kutanga kuti unzwisise kuti sei uri kurwadziwa uye wozoona nzira yakanakisa yezvaunoda chaizvo.

Wagadzirira kunzwa zviri nani izvozvi (uye nekusingaperi)? Enda kuRefinery29 kune yako anti-marwadzo chirongwa.

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