Iko Kufambisa Kurovedza Kuti Uchengete Iwe Kukuvadza-Mahara Kweupenyu

Zvemukati

• WWW
• Cat-Mombe
• Inowanikwa Thoracic Rotation
• Kurutivi-Kureva Bhegi Tsvaira
• Ankle Tambanudza
• Hafu-Kupfugama Psoas Kutambanudza
• Yakajairwa ITW
• Ongororo ye

Mobility Workouts haisi yevatambi vehunyanzvi kana zvinorema zvinosimudza. Kana ukashanda nguva nenguva, unogona kubatsirwa nekufambisa muviri wako nedzimwe nzira dzakasiyana.

Mobility chii zvakadaro? "Kufamba kuri kuwedzera kubatana kwekufamba, kuwedzera kwemhasuru, uye kutanga kana kumisazve mafambiro akakodzera emuviri wako," anodaro Rebecca Kennedy, Barry's Bootcamp naNike Master Mudzidzisi. (Inotevera kumusoro: iyo inogadzirisa muviri-kuenzanisa Workout kubva kumurairidzi Anna Victoria.)

Iyi chaiyo yekufambisa Workout yakakwana senge inodziya-kumusoro kana sezuva rekuzorora, uye inogona kuitwa kazhinji sezuva nezuva. "Kune mabhenefiti mazhinji kuiri Workout uye unonyatsovandudza kufamba kwako kana uchiitwa nguva dzose uye nemazvo," anodaro Kennedy. (Heano imwe tsika yekufamba inoshanda seyakanyanya kupora-pasi post-Workout.)

Inoshanda sei: Ita chimwe nechimwe chekufamba pasi, zvishoma nezvishoma uye kufema mukati mekufamba kwega kwega. Shandisa iyi yekudzidzira yekujaira tsika senge inodziya-kumusoro kana sekuzorora kwezuva rekudzidzira.

WWW

A. Mira nemakumbo pamwechete. Hinge pahudyu kuti ukotame woisa zvanza pasi pamberi petsoka. Famba uende kunzvimbo yepamusoro yeplank.

B. Dzorera tsoka yekurudyi kunze kweruoko rwerudyi, wozosimudza ruoko rwerudyi kumusoro wakananga kusirin'i, chipfuva chichitenderedza chakavhurika kurudyi.

C. Ruzasi ruoko rwerudyi pakati petsoka, gokora padhuze nerutsoka rwekurudyi uye zvigunwe padivi neruoko rweruboshwe, ruoko rwemberi rwakafanana nepasi, wozosvika pakatarisana nedenga zvakare.

D. Isa kurudyi ruoko mukati merutsoka rwerudyi, simudza chiuno kumusoro uye udzokere zvishoma kutwasanudza gumbo rerudyi, kusimudza zvigunwe kubva pasi.

E. Benda ibvi rekurudyi uye shandura huremu kumberi pamusoro pemaoko, wobva watsika tsoka yekurudyi kudzokera papuranga, uye famba maoko kudzokera kutsoka womira. Ndiyo 1 rep.

Ramba uchichinjana kweminiti rimwe.

Cat-Mombe

A. Tanga munzvimbo yetafura pamakumbo mana nemaoko pasi pemapfudzi uye mabvi pasi pehudyu.

B. Zvishoma nezvishoma unokwevera bhatani remudumbu mukati kumusana, kutenderera mapendekete, kudonhedza musoro, uye kusvika pakati nepakati kumusana kune siringi (kati).

C. Zvishoma nezvishoma zvinyorovesa kumashure uye dzokera musoro kune kwawakarerekera, wozosvika tailbone nekorona yemusoro wakananga padenga, uchidonhedza dumbu pasi (mhou).

Ita 2 zvishoma nezvishoma munzira imwe neimwe.

Inowanikwa Thoracic Rotation

A. Rara wakatarisa pasi, tsoka dzakapamhama zvishoma pane hupamhi hwehudyu uye minwe nenzeve, magokora akanongedza mativi.

B. Kuchengeta isina kwawakarerekera musoro chinzvimbo, simudza chipfuva kubva pasi.

C. Zvishoma nezvishoma tenderera kumusoro kumusoro kurudyi, wobva wadzokera kunzvimbo. Shandura kuruboshwe, uye dzokera kunzvimbo.

D. Kudzika chipfuva kusvika pasi kuti udzokere panzvimbo yekutanga.

Ita 5 reps.

Kurutivi-Kureva Bhegi Tsvaira

A. Nhema wakatarisana pasi nemabvi akakotama uye wakasvetukira kuruboshwe kuruboshwe rwemuviri. MaArms ari pasi akatambanudzirwa kumativi, akaenzana nemapfudzi kutanga.

B. Dhonza ruoko rwerudyi pamusoro peruoko rwekuruboshwe, uchitenderedza mafudzi kuruboshwe.

C. Kuchengeta fudzi reruboshwe pasi, tenderedza ruoko rwerudyi kumusoro uye nekutenderedza kuti upedze kuseri kwezasi kumashure. Chengetedza kubatana pakati peminwe uye pasi kana zvichibvira. Palm inozotanga yakatarisana nepasi, pindurudza kumusoro kutarisana nedenga, uye flip pamusoro kutarisana pasi zvakare.

D. Reverse kufamba kusvika ruoko rwerudyi ruri pamusoro peruoko rweruboshwe, wobva wavhurika kuti udzokere kunzvimbo yekutanga. Ndiyo 1 rep.

Ita 5 zvishoma zvishoma; wobva wachinja mativi wodzokorora.

Ankle Tambanudza

A. Mira netsoka yekuruboshwe pamusoro pebhenji, nhanho, kana bhokisi.

B. Shift uremu kurutsoka rworuboshwe, uchimanikidza ibvi kumberi zvinyoro-nyoro kutambanudza kumashure kweshure. Bata kwesekondi imwe, wozochinja uremu uchidzokera kumashure. Dzokorora uyu muchina mupfupi kana.

C. Bata iyo yekumberi nzvimbo yekutambanudza kwemasekonzi mashanu. Dzokorora kune iro divi rakatarisana.

Ita izvi katatu padivi.

Hafu-Kupfugama Psoas Kutambanudza

A. Pfugama pagumbo rerudyi negumbo reruboshwe pamberi, tsoka yakatsetseka pasi uye mabvi ese ari pamadhigiri makumi mapfumbamwe.

B. Kuchengeta mahudyu akaenzana uye epakati akabatanidzwa (ita shuwa kuti zasi kumashure hakuna arched), wedzera ruoko rwerudyi pamusoro.

Bata kwemasekonzi makumi matatu kusvika makumi matanhatu.

Yakajairwa ITW

A. Rara wakatarisa pasi, makumbo akatambanudzwa uye maoko pamusoro, biceps nenzeve.

B. Kuchengeta musoro munzvimbo isina kwayakarerekera (huma pauriri), simudza maoko inchi kubva pasi, zvigunwe zvichinongedza kumusoro, zvichigadzira chimiro che "I".

C. Wedzera maoko kumativi kuti uite "T" chimiro, uye dhonza magokora mukati mativi kuita "W" chimiro.

D. Tambanudza maoko kumberi kuti udzokere kuna "ini" uye tanga unotevera rep.

Ita 10 reps.

Ongororo ye