Chii Chaunofanira Kuita Kana Iwe Une Lower-Kudzoka Pain kubva Kumhanya

Zvemukati

• Maekisesaizi Ekubatsira Nekuzasi-Kumusana Kurwadza kubva Kumhanya
• Rutivi Rutivi
• Imbwa yeShiri
• Cat-Mombe
• Rutivi Rwekunyepa Gumbo Simudza
• Bridge
• Yega-Gumbo squat
• Imwe-Gumbo Balance
• Ongororo ye

Kana iwe uchinge uchinge uine marwadzo ekumusana, iwe uri kure wega: Zvinoenderana neYunivhesiti yeMaryland Chikoro cheMishonga, vangangoita makumi masere muzana yevagari vanozonzwa kurwadziwa kwekudzokera shure pane imwe nguva muhupenyu hwavo.

Uye kana iwe uri mumhanyi? Iwe unotosvika pakubata nenyaya inoshungurudza iyi. Kutambudzika kwekumusoro-kumashure kunowanzoitika mumhanyi nekuti kushaya simba kana kusaenzana mukati mako uye mhasuru mhasuru dzinogona kukanganisa nemuviri wako kugona kumhanya nefomu yakakodzera. (Zvakabatana: Zvinokonzera Kurwadziwa Kwepazasi-Kumusana uye Nguva Yekunetseka)

Humwe humbowo: Ongororo ichangoburwa kubva kuOhio State University Wexner Medical Center yakawana kuti vamhanyi vane mhasuru dzisina kusimba musimba vaive panjodzi yakakura kwazvo yekuva nemarwadzo ekumusana, nepo kumwe kuongorora kwakaburitswa mumagazini Mushonga uye Sainzi muMitambo uye Kurovedza muviri akawana kuti kuita maekisesaizi esimba rezasi-muviri kwakavandudza marwadzo ekumusana uye kugona kumhanya kwese.

Nheyo yakasimba yakafanana nekuva nenheyo yakasimba yakavakirwa muchiuno chako, chiuno, uye makumbo. Kana nzvimbo idzi dzikatsigirwa nemhasuru dzakasimba, dzinogona kukotama nekuwedzera zvirinani, uye zvakazara, anodaro Audrey Lynn Millar, P.T, Ph.D., FACSM, sachigaro mubazi rezvekurapa kuWinston-Salem State University. (Ndicho chikonzero chimwe chete chakakosha kuti uve nesimba rakasimba.)

Asi izvo hazvireve kuti iwe unofanirwa kukwenya mamirioni crunches: "Nyama dzehudyu dzinodzora mafambiro ekumhanya, saka pachinzvimbo chekungotarisa pane abs chete, tarisa pakusimbisa trunk uye mhasuru dzese dzinopindirana nekukomberedza zasi kwezasi," anoti. Millar anokurudzira kuita gumbo uye epakati kurovedza muviri mazuva maviri kana matatu vhiki imwe neimwe pamwe nekubatanidza simba rese, kushanduka, uye basa rekuyera mune yako yevhiki yekurovedza maitiro. Zvese izvi zvinobatsira yako yepasi-muviri mhasuru kushanda mukuenderana kwekurwadziwa-kusinga mhanye. (Uyezve edza iyi abs Workout kudzivirira kurwadziwa kwepazasi.)

Uye kana iwe ukashanda mapfumbamwe-kusvika-mashanu muhofisi, iwe ungatonyanya kutonyanya kushata. Kugara zuva rese kunosiya rako repazasi musana nehudyu zvakaomarara. Mahudyu akasimba anodzora kugona kwako kufamba uye kuwedzera nhanho yako uchimhanya, uye zvinoreva kuti mhasuru dzakatenderedza-kusanganisira iyo iri muzasi-kumashure-inofanirwa kutambanudza uye kunetsa kubhadhara, anodaro Millar. Anokurudzira kutora zororo rekufamba mukati mezuva, kubatanidza dhesiki rakamira, uye kutambanudza husiku kuti usunungure chero kugara-induced tightness. Anopa kukurumidza kuchenjerera, zvisinei, kana iwe uine marwadzo ezasi-shure anopenya muhudyu kana mabvi, kana kurwadziwa kuri kupararira kune dzimwe nzvimbo mumuviri wako. Panguva iyoyo, inguva yekuona yako doc. (BTW, heino zvimwe zvekurwisa "dhesiki rebasa" muviri.)

Maekisesaizi Ekubatsira Nekuzasi-Kumusana Kurwadza kubva Kumhanya

Wedzera zviitwa zvitanhatu mukudzidzira kwako kuti utarise mhasuru yepasi uye yepasi-muviri inonyatso tsigira yako yepazasi kumashure kana uchimhanya:

Rutivi Rutivi

Rutivi rwepadivi "runoda kuvhurwa kweakadzika mahudyu ehudyu uye mhasuru dzakadzika dzinodzikamisa yakadzika kumashure kana ichimhanya," anodaro Millar. Rara pasi, uchienzanisa pabendekete rerudyi uye kunze kwetsoka yekurudyi. Simudza zviuno kubva pasi kuti ubate nzvimbo yepuranga yepadivi, uchiita mutsara wakatwasuka kubva kumusoro kusvika kune zvitsitsinho.

Bata kwe15 kusvika ku20 seconds, wobva wasunungura. Dzokorora pabvi rako rekuruboshwe uye ruoko rwekuruboshwe.

Imbwa yeShiri

Ichi chiitwa chinomisikidza kuzasi kumashure kubatsira kudzikamisa torso yako, anotsanangura Millar. Tanga pamaoko nemabvi pasi. Simudza ruoko rwerudyi nerutsoka kuruboshwe kubva pasi panguva imwechete, uchitambanudzira ruoko rwerudyi kumberi, biceps nenzeve nekukanda tsoka yekuruboshwe wakananga kumashure. Shingairira musimboti kuti udzore kumashure kubva pakuumba.

Bata kwemasekonzi makumi matatu, wozosunungura. Dzokorora kune iro divi rakatarisana.

Cat-Mombe

Ichi chiitwa chinobatsira kudzikisa marwadzo ekumusana-kumhanya nekuti anomhanyisa zvinyoro uye inoderedza kushushikana mumitsipa inoshatirwa, zvichikubvumidza iwe kufamba kwakanyanya uchimhanya, anodaro Millar. Tanga pamakumbo mana pasi. Exhale uye zvinyoro nyoro musana wakatenderera kusvika padenga, uchidonhedza musoro nemuswe wakananga pasi. Wobva wafemera mukati uye wadonhedza bhatani remudumbu kuenda pasi, uchimonyorora musana wako, uchitambanudza musoro uye muswe wakananga kumatenga.

Ita zvishanu kusvika kugumi reps.

Rutivi Rwekunyepa Gumbo Simudza

Ichi chiito chinosimbisa gluteus medius hip muscle, anodaro Millar. Iyo mhasuru yakakosha yekubata chiuno chako munzvimbo uye kudzikisa torque pane yako yepazasi kumashure kana uchimhanya. Rara pasi pasi kurudyi makumbo akatambanudzwa. Simudza gumbo rekuruboshwe mudenga nemasendimita matanhatu, wobva waidzikisa zvishoma nezvishoma usina kuibata kurutsoka rworudyi. Chengetedza huwandu hwekufamba hudiki uye hudzorwe.

Ita 10 reps. Dzokorora kune iro divi rakatarisana.

Bridge

Mabhiriji anosimbisa ese ako epamusoro-gumbo mhasuru, kusanganisira yako glutes, hamstrings, uye quadriceps. Nhema wakatarisana pasi nemabvi ese akakotama uye tsoka dzakatsetseka pasi. Simudza mahudyu mudenga anosvika matanhatu inches, imbomira, uye zvishoma nezvishoma udzike. (Yakabatana: 2 Glute Bridge Exercise Misiyano kune Target Yakasarudzika Mhedzisiro)

Ita 10 reps.

Yega-Gumbo squat

Mira pagumbo rekurudyi. Hinge pahudyu nebvi rekurudyi kuti udzikise zvishoma nezvishoma anenge 6 kusvika 10 inches muchikamu che squat. Dzoka pakumira. (Yakabatana: Iyo Bhenefiti Yekuwedzera Balance Kudzidziswa Mune Yako Fitness Routine)

Ita 10 reps. Dzokorora kune iro divi rakatarisana.

Imwe-Gumbo Balance

Ichi chiitwa chine simba chekumhanyisa chinobatsira kusimbisa gumbo rawakamira kuti rishande nekufamba kweimwe gumbo, kutevedzera kumhanya, anodaro Millar. Mira pagumbo rerudyi. Kuchengeta torso yakatwasuka uye mukufamba kunononoka uye kudzora, dhonza ibvi reruboshwe kumusoro kuchipfuva, wobva warikanda kumberi, pasi, uye kumashure, uchiita kutenderera tenderera sekunge uri kukwirisa bhasikoro kana kumhanya.

Ita 10 reps. Chinja mativi uye dzokorora kune rakatarisana.

Ongororo ye