Iyo Yakanakisa Kubata Pamuviri Kune Vakadzi vane Lower Back Pain

Zvemukati

• Dumbbell Kufa
• Shiri-Imbwa
• Zvikwata zveGoblet
• Triangle Pose
• Bent-Pamusoro peDumbbell Row
• Ongororo ye

Paunenge uchikura mumwe munhu mukati mako (miviri yevakadzi inotonhorera, imi vakomana), zvese izvo zvinodhonza padumbu rako zvinogona kuzokonzera kumwe kurwadza kwemusana. Kutaura zvazviri, vanenge 50 muzana yevakadzi vane pamuviri vanotaura kurwadziwa kwepamuviri panguva yekuzvitakura, maererano nekuongorora kwakabudiswa mumagazini yezvokurapa Hippokratia.

Ndipo panouya maekisesaizi aya ekurwadziwa kwemusana. Mudzidzisi Amanda Butler anobva kuThe Fhitting Room, studio yeHIIT muNew York City, ane pamuviri uye akagadzira iyi anti-back-pain Workout kuti avake chimiro chakasimba, chakachengeteka panguva yekuzvitakura.

Zvakachengeteka zvachose kuramba uchiita maekisesaizi panguva yekuzvitakura. (Heano zvimwe pane nei zvichinyanya kukosha kwauri uye mucheche-mukati mechikonzero.) Zvisinei, zvakanyanya kukosha kuti uterere kumuviri wako. "Yeuka kuti ino haisi nguva yehupenyu hwako yekuzvisundira kusvika pakakwirira," anodaro Butler. Rangarira kuisa mvura musati, panguva, uye mushure mekushanda kwako, uye kutora zororo sezvinodiwa.

Inoshanda sei: Tarisa vhidhiyo iri pamusoro peButler ichiratidza kufamba kwese. Ita chiitwa chega chega kwemasekonzi makumi matatu, wozozorora kwemasekonzi makumi matatu usati waenda kune inotevera (asi tora imwe nguva yekuzorora kana zvichidikanwa). Tanga neyese yakazara seti uye shanda nzira yako kusvika kumaviri kana matatu seti, zvinoenderana nehutano hwako.

Dumbbell Kufa

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wakabata zvimedu pamberi pezvidya.

B. Hinge muhudyu nemabvi akakotama zvishoma kudzikisa dumbbells kumberi kweshins. Chengeta mutsipa usina kwawakarerekera uye kumashure wakadzika.

C. Reverse motion kudzokera panzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.

Shiri-Imbwa

A. Tanga patafura yetafura pamativi ese mana aine musana wakadzika, mapendekete pamusoro pechiuno, uye mabvi akananga pasi pechiuno. Chengetedza mutsipa munzvimbo isina kwazvakarerekera.

B. Panguva imwe chete simudza ruoko rwerudyi uye wedzera kumberi, biceps padhuze nenzeve, uye simudza gumbo reruboshwe wakananga kumashure.

C. Dzokera kutanga, wobva wadzokorora kune rimwe divi. Ramba uchichinjana.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.

Zvikwata zveGoblet

A. Tanga netsoka dzakafara zvishoma pane hip-width apart*, wakabata kettlebell kana dumbbell pamberi pechipfuva.

B. Dzikira mu squat, uine chokwadi chekudzoka kumashure.

C. Dhinda pakati pepasi petsoka kuti udzokere kunzvimbo yekutanga.

* Unogona kuzviona zvakasununguka kuwedzera chimiro chako kuti uwane nzvimbo yedumbu rako.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu.

Triangle Pose

A. Mira netsoka dzakafara, ruoko rweruboshwe rwakananga kumusoro, mabiceps pedyo nenzeve. Chengetedza zvigunwe zvekuruboshwe zvakanongedza mberi uye shandura zvigunwe zvekurudyi kunze kudivi kuti utange.

B. Nemakumbo akatwasuka, zasi ruoko rwerudyi uchitevedza gumbo rerudyi kuti usvike kwetsoka yekurudyi kana pasi (uchienda chete sekusununguka). Ruoko rweruboshwe ruchiri kusvika kumusoro.

C. Reverse kufamba kudzoka kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu. Dzokorora kune iro divi rakatarisana.

Bent-Pamusoro peDumbbell Row

A. Tanga mune yakadzika lunge chinzvimbo * negumbo reruboshwe pamberi, wakabata dumbbell kuruoko rwerudyi. Hingera kumberi nefurati kumashure kuti uise gokora rekuruboshwe pabvi rekuruboshwe, uye dzikisa dumbbell pasi padivi pechitsiko chekurudyi kuti utange.

B. Row dumbbell kumusoro kusvika pachipfuva, ichidzora yakadzika uye huremu zvakaenzana zvakagoverwa pakati petsoka mbiri.

C. Zvishoma nezvishoma kudzikisa dumbbell kudzokera kunzvimbo yekutanga.

Unogona kuona zviri nyore kuenzanisa nemakumbo ako akafara pane kusungwa-tambo munzvimbo yakatetepa.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi makumi matatu. Dzokorora kune iro divi rakatarisana.

Ongororo ye