Iyo Imwe Yekusimba Yakakura Iyo Inobatsira Kaley Cuoco Kupfuura Nekuvharirwa

Munyori: Ellen Moore

Zuva Rekusika: 17 Ndira 2021

Gadziridza Zuva: 24 Mbudzi 2024

Iyo Imwe Yekusimba Yakakura Iyo Inobatsira Kaley Cuoco Kupfuura Nekuvharirwa - Mararamiro

Zvemukati

Ongororo ye

Kubva pazvinhu zvidiki zvese muhupenyu zviri kukubatsira kutsungirira iyi isingaperi nguva yekuzviparadzanisa nevamwe, furo roller haingaite pamusoro pechinyorwa chako - kana kunyange yako yepamusoro makumi maviri. Asi kuna Kaley Cuoco, izvo zviri nyore. chishandiso chekudzoreredza chave chiri chake chekuenda kunogara ega.

In chikamu chitsva chake che "Mukombe weCuoco" IGTV akatevedzana, mutambi akagovera zvinhu zvishoma izvo "zvakamuwana" kuburikidza nekuvharirwa. hydrated, yazvino Cuoco "obsession" ndiyo Rollga Yakakwira-Dhivha Furo Roller (Tenga Iiri, $ 45, amazon.com).

Yakakurudzirwa nemurairidzi wake Ryan Sorensen, furo roller inobvumidza iwe kuti udzidzise wega-myofascial kuburitsa-aka nzira yekutambanudza yako inobatanidza matissue kana yaita mukobvu uye yakasimba, pane kungochinjika sezvainofanirwa kuve. Paunogara uchipupa furo pamusoro penzvimbo dzako dzakapfava (funga: mhuru, quads, glutes, chipfuva, kumusoro kumashure, uye nezvimwe) nekumanikidza kwakapfava, unogona kuwedzera kushanduka, kuvandudza mafambiro ako, kuwedzera kuyerera kweropa uye kutenderera, uye kunyange kubvisa chero kurwadziwa uye kurwadza kwauri kunzwa, maererano neAmerican Council on Exercise (ACE). (Inoenderana: Yakanakisa Foam Rollers yeMuscle Recovery)

Nepo chero foam roller inogona kuita kuti basa riitwe, sarudzo yaCuoco inomira kunze kwechaunga nedhizaini yayo yakasarudzika. Iyo foam roller ine madiki madiki matatu anodonhedzwa nemapfupa ako ane mukurumbira paunenge uchikunguruka, zvichikubvumidza kunanga nzvimbo dzingave dzakaoma kurova neyakajairwa roller, uye kuderedza kusagadzikana mukuita. Ingo cherekedza: Kana usati wamboyedza kupombora furo kumberi, iwe uchazoda kushandisa yakapfava furu vhezheni (Tenga Iiri, $ 40, amazon.com) yeCuoco yekuenda-ku, sezvo yakakwira-density furo inoburitsa kumanikidza kwakawanda kune anotarisana matishu. uye inogona kukonzera kusagadzikana kana unyoro kune vanotanga, maererano neACE.

Kunyangwe iwe uchiwanzoona vanoenda kumitambo vachiputira quads kana mhuru dzavo, Cuoco akati hanzvadzi yake, Briana akakurudzira kuti aishandise munzvimbo isina kurohwa: dumbu rake. "Pakutanga ndaive senge, 'Izvo zvinonzwika zvinotyisa,'" Cuoco akadaro muvhidhiyo. "Uye zvinonyatsoshanda, nekuti ini ndaiwanzoita zvakaipa zvakadaro - kubva mukushanda abs yangu-kusuwa. Iyi ndiyo kiyi.”

Inobuda, maCuocos anoenda pane chimwe chinhu. Foam roller inogona kunge iri chaizvo iyo yako abs yavanoda kana vaine-yakanyanyisa-yakasimba uye inorwadza, anodaro ISSA-yakasimbiswa wega mudzidzisi, Alesha Courtney. Nepo kutambanudza uri wega kunogona kubatsira kuwedzera kufamba uye kurebesa mhasuru, kuputika kwekupupa furo kunogona kunanga nzvimbo ingangorwadza kana kuomarara uye inogona kubatsira kuburitsa izvo, ”anotsanangura. Nekudaro, kana yako abs yakamboshanda zvakanyanya zvinorwadza kukosora, furu rinotenderera chikamu kuti usunungure kusagadzikana kunogona kukuitira zvakanaka.

Furo rinokungurutsa dumbu rako rinogona zvakare kuuya nehutano hutano hunoenda kupfuura kurerutsa kurwadziwa kwemhasuru. ″Kuvhura matishu emudumbu mako hakungobatsire kuti unzwe wakasununguka, [asi] zvakazara zvichabatsira nehutano hwekugaya, kukurudzirwa kwenhengo, uye kuoma kwemusana," anodaro mudzidzisi waCuoco, Ryan Sorensen. "Kutenderedza madumbu ako kunobatsira kukurudzira. nhengo dzemudumbu, ukuwo ichiwedzera kushanda kwematumbo uye kubvisa bloat. "

Uyezve, paunopupa furu mhasuru yemudumbu uye wosunungura yako psoas-yakadzika mhasuru yepakati uye nzvimbo yakaoma kusvika-iwe unogona kusunungura yakawanda yakavakirwa-yakagadzikana muzasi kumashure, zvese uchivandudza mararamiro ako munzvimbo yese yehudyu yakaoma, anotsanangura Sorensen.

Kuti unyatso fukidza dumbu rako nekukohwa mabhenefiti ese ainofanira kupa, tanga nekurara wakatarisana-pasi pasi, magokora akakotama pa90-degree angle, uye maoko epamberi achizorora pasi. Isa furo rinoputira pasi pezasi kwedumbu rako uye chinja imwe yehuremu hwako kurudyi kana kuruboshwe, uchigadzira kumanikidza kwakapfava. Wobva wamonera kumusoro uye pasi mudumbu kwemasekondi gumi nemashanu kusvika makumi maviri uye chinja mativi, anodaro Courtney. Ingo rangarira: ″ Kune zvakawanda zvinofamba zvikamu mudunhu iro uye unofanirwa kuchenjera kuti usapfuura kuzviita, "anodaro Sorensen.

Saka inotevera nguva yausingade kuita chero chinhu kunze kwekuzvimisikidza pamubhedha kuti unyaradze kubvunda kwako mushure mekukwikwidza kwepank workout, edza kutendeukira kuCuoco-inogamuchirwa furo roller panzvimbo yekurerutsa ako marwadzo nemarwadzo.