3 Zviri Nyore Maekisesaizi Anofanira Kuita Munhu wese Kudzivirira Kurwadza Kwekudzokera

Zvemukati

• Yakashandurwa Curl-Up
• Side Bridge
• Quadruped Shiri-Imbwa
• Ongororo ye

Kana iwe wakambotambura nemarwadzo ekumusana (mushure me spin kirasi, pamwe?), Iwe unoziva kuti zvinogona kukanganisa sei. Hapana anoda kubviswa pakurovedza muviri kana kushamisika kana pane chakashata zvakanyanya. Uye kana uine basa remuhofisi, kugara padhesiki kwemaawa masere pazuva hazvibatsiri. Kune vanhu vazhinji, kiyi yekudzivirira-uye kudzoreredza-marwadzo kumashure ndeyekungoramba uchifamba, anodaro Cathryn Jakobson Ramin, munyori we Akamonyoroka: Kubvisa indasitiri yeRain Back uye Kupinda munzira yekudzoka. Mutori wenhau anoferefeta uye anorwara nemarwadzo ekudzokera shure, Ramin anogovera zvaakadzidza mushure memakore matanhatu ekutsvaga mhinduro dzechichemo ichi.

“Zano ‘rokuzorora uye uchenjere’ harina kunaka,” anodaro Ramin zvakananga. "Nzira yakanakisa ndeyekuyeuchidza [tsandanyama dzako] kuburikidza nekurovedza muviri mabasa avo akakodzera, uye kuvadzosa kubasa." Kubvisa marwadzo ekumusana mubud, anokurudzira kuita "Big Three" zviitwa zvakagadziridzwa naStuart McGill, purofesa wespine biomechanics paYunivhesiti yeWaterloo. Inoitwa zuva nezuva, matatu anofamba anobatsira kudzikamisa musana uye kuvaka mhasuru kutsungirira kuitira kuti iwe ugone kuita zvakajairwa mabasa uye kurovedza zvakanaka uye zvakachengeteka pasina kutyisidzira kumusana kwako.

Inoshanda sei: Ita yega yega yekutama, yakabata isingasviki gumi masekondi. Ita akawanda reps sezvaunonzwa zvichikuomera iwe usingamborware. Vaka kutsungirira nekuwedzera reps, kwete iyo nguva yekubata. Chinangwa ndechekugadzira tsandanyama mapatani anoita kuti musana wakagadzikana, saka tanga kudzika uye kunonoka, kurudzira McGill.

Yakashandurwa Curl-Up

A. Rara nemusana negumbo rekuruboshwe rakatwasuka uye rekurudyi rakakotama kuitira kuti rutsoka rworudyi rukati sandarara pasi uye mumutsara nebvi rekuruboshwe.

B. Isa maoko pasi pemusana wako kuti uchengetedze mararamiro echisikigo mumusana wako.

C. Rongedza musoro, mutsipa, uye mapfudzi kubva pasi, uchichengeta mutsipa nechirebvu zvakanyarara sezvinobvira.

D. Bata iyo curl kwemasekondi masere kusvika gumi, wozodzosera curl kuti udzike pasi pasi.

Shandurai makumbo pakati.

Side Bridge

A. Nhema kurudyi uye uzvimisidze negokora chairo pasi pefudzi rerudyi, uchikotamisa mabvi ese pa90-degree angle.

B. Simudza chiuno kubva pasi, uchigovera huremu hwako kugokora nemabvi.

C. Bata nzvimbo ye8 kusvika ku10 seconds, kuchengeta chiuno maererano nemusoro nemabvi.

Chinja makumbo nepakati.

Quadruped Shiri-Imbwa

A. Kutanga nemaoko nemabvi pasi, mapendekete pamusoro pezviuno uye chiuno pamusoro pemabvi nekudzoka kwakatwasuka.

B. Panguva imwe chete simudza ruoko rweruboshwe kumberi uye tambanudza gumbo rekurudyi rakananga kumashure kwako.

C. Bata nzvimbo yacho kwe8 kusvika ku10 seconds, uchiita chokwadi chekuchengeta ruoko uye gumbo maererano nemuviri wako.

D. Ruoko rwezasi negumbo.

Chinja makumbo nepakati.

Ongororo ye