Iyo Simba Yekudzidzisa Workout yeYakakwana Kumira

Zvemukati

• 9 Mamiriro Ekudzidzira Maitiro Evanhu Vese Vanoda
• 1. "Y" Simudza
• 2. Right-Angle Press
• 3. High Row
• 4. Reverse Fly
• 5. Quadrupled Hip Kuwedzeredzwa
• 6. Wakagara Wakadzika Row
• 7. Side Plank
• 8. Neck Flexion
• 9. "T" Tambanudza
• Ongororo ye

Mira ipapo ipapo — usingafambi, ita cheki yekumira. Kudzoka kwakatenderedzwa? Chin kuburitsa kunze? Usatombo kunetseka, kudzidziswa kwesimba kunogona kubatsira kugadzirisa ako akaomarara-eku-kupaza maitiro ekutsvedza. (Aya mayoga anoisa achabatsira tech mutsipa zvakare.)

Slouching haingori chete tarisa "blah"; inokonzerawo kurwadziwa kwemutsipa uye kumashure, inoderedza kuyerera kweokisijeni kumisungo yako, uye inoderedza kushanduka, kuwedzera njodzi yako yekukuvara. Uku kurovedza muviri-kwakagadzirwa naDoug Holt, murairidzi uye muridzi weConditioning Specialists muSanta Barbara, CA naNatalie Miller, chiremba wezvekurapa paVaida Wellness Center muMinnesota - inorwisa kuomarara kwechifuva (izvo zvinowedzera kumira kwakashata) uye inosimbisa mhasuru iyo dhonza kumashure mapendekete kuti uvake chimiro chiri nani. (Ndicho chimwe chevanhu vakawanda kusaenzana kwemhasuru.)

Bata madumbbells akareruka (2- kusvika 5-pound), 6- kusvika 10-pound akaremerwa Body Bar, mamwe mashoma mashoma uye magumo, uye ita tsika iyi kuti utore yakavezwa muviri wepamusoro usingangotaridzi kureba uye wakasimba asiwo. anonzwa uye anoshanda zvirinani futi. (Hapana midziyo iripo? Edza iyi yekusimbisa muviri isina uremu pane kudaro.)

9 Mamiriro Ekudzidzira Maitiro Evanhu Vese Vanoda

Inoshanda sei: Kaviri kana katatu pavhiki, ita 1 seti yeimwe yeanomwe ekutanga kufamba, uchizorora kwemasekondi makumi matanhatu pakati pemaseti. Dzokorora kaviri. Pedzisa nechero kutenderera kwemutsipa kubatika kurovedza muviri uye T kutambanudza.

Nguva Yese: kusvika pamaminetsi makumi mana nemashanu

Unoda: Muviri Bhawa, Mahara zviremera, Furo chinotenderera, Resistance bhendi, Swiss bhora

1. "Y" Simudza

A.Bata dumbbell yechiedza paruoko rumwe nerumwe uye urere kumeso-pasi nedumbu rakanangana nebhora rakadzikama, makumbo akatambanudzwa shure kwako, tsoka dzakafara kupfuura mapfudzi. Wedzera maoko wakananga pasi kuti uite "Y," machindwe akatarisana.

B.Dhonza mapendekete pasi uye kumashure, uyezve wosimudza maoko kusvika kumusoro kwepafudzi, uchisvina mapendekete pamwe chete. Dzokera kunzvimbo yekutanga, uye zorora mafudzi.

Ita 3 seti dze12 kusvika ku15 reps.

Kukanganisa uye Mazano:Kufamba uku kunosimbisa yako yekumashure-kumashure, epakati-kumashure, uye masapura masuru, anodaro Neuharth. Kuti uwane mamwe maitiro ekusimbisa kumashure, edza kuwedzera izvi zvemashure kurovedza kune ako maitiro, futi.

2. Right-Angle Press

A.Mira netsoka dzakaparadzana pamapfudzi-paupamhi uye bata simbi inorema paurefu hwechipfuva pamberi pako, magokora akakotama 90 madhigirii uye zvanza zvakatarisa pasi.

B.Chengetedza maoko ekumusoro akafanana nepasi uye tenderera mapendekete kumashure, uchiunza bhawa kuseri kwemusoro wako. Bhawa repazasi kunzvimbo yekutanga uye dzokorora.

Ita 3 seti dze12 kusvika ku15 reps.

Kukanganisa uye Mazano: Kufamba uku kunoshanda kumashure kwako, anodaro Holt. (Edza izvi zvimwe zvekumusoro-kumashure zviitwa kana iwe uchinyatsoda kushanda nzvimbo iyoyo.)

3. High Row

A.Anchor yepakati peshubhu yekudzivirira pachipfuva pakureba paunenge wakagara pasi kana bhora rakadzikama. Bata zvibato zvose zviri zviviri paupamhi hwemapfudzi zvakaparadzana paurefu hwechipfuva pamberi pako, zvanza zvakatarisa pasi (chubhu inofanira kuva taut).

B.Benda magokora, uchikwevera maoko kumapendekete. Dzokera kunzvimbo yekutanga uye dzokorora.

Ita 3 seti dze15 kusvika ku20 reps.

Zvikanganiso uye Matipi: Yakakwirira mitsara inonanga mapendekete ako nechekumusoro kumashure, anodaro Holt.

4. Reverse Fly

A.Bata bhanhire rekudzivirira kana chubhu pane chero mugumo. Kutanga nemaoko akatambanudzwa pamberi pako pakukwirira kwechifuva.

B.Kuchengeta maoko akatwasuka (asi asina kuvharwa) tambanudza maoko kunze kumativi kuti atambanudze bhandi, kusvina mapepa epafudzi pamwe chete pakuguma kwekufamba. Dzoka kuti utange, kuchengetedza kufamba kunononoka uye kudzorwa.

Ita matatu seti e15 reps.

Kukanganisa uye Mazano: Kushanda zvakanyanya uye kusimba mhasuru dzechipfuva zvinogona kukonzera mapendekete akatenderedzwa, anodaro Miller. Kuti urwisane neizvozvo, iko kurovedza muviri kunosimbisa ako ekumashure deltoid (iyo kumashure kwepfudzi rako mhasuru) uye rhomboids (iri pakati peyako yekumusoro kumashure). Ndicho chikonzero kufamba uku kungangove kwakanakisa posture exercise kunze uko.

5. Quadrupled Hip Kuwedzeredzwa

A.Kutanga pamaoko nemabvi (mapendekete akananga pamusoro pemaoko, chiuno pamusoro pemabvi) uye bata pazasi dumbu. Simudza gumbo rimwe rakapfugama pamabvi makumi mapfumbamwe, pazasi petsoka yakatarisa kumusoro kumusoro.

B.Dhonza gumbo kumusoro wakananga padenga uchisvisvina kubwinya, uchifunga kuti usapinza kumashure kwezasi.

Ita matatu seti e15 reps.

Zvikanganiso uye Matipi: Nekuzviparadzanisa nekupenga munzvimbo iyi, unoshandawo mamwe ematsimba ekudzoka kumashure, pamwe nemhasuru dzako dzakadzika dzemudumbu - zvese izvi zvakakosha kuti ugare zvakanaka, anodaro Miller.

6. Wakagara Wakadzika Row

A.Nyora pakati pechubhu kana bhendi paurefu hwechipfuva ugere pasi kana pabhora rakatsiga. Bata mativi ese ebhandi nemaoko akatarisa mukati.

B.Dhonza tambo dzakananga kwauri, uchitarisa pakuchengeta magokora ari padyo nemativi uye mapendekete akasununguka, paunenge uchisvina mapendekete pasi nekumashure.

Ita 3 seti ye15 reps.

Zvikanganiso uye Matipi: Kana iwe ukagara uchidzidzira kusamira zvakanaka, misungo yako yekumusoro inova yakanyanyisa uye misungo yako yepasi-mhasuru dzinokwevera mapendekete edu pasi uye kumashure - dzinowanzo "kuvhara," anodaro Miller. Paunenge uchiita chiitiko ichi, ita shuwa kudhonza mapendekete ako pasi uye kumashure kuti ushande mamhasuru chaiwo, anodaro.

7. Side Plank

A.Nhema parutivi rwako, gokora zvakananga pasi pefudzi rako. Shingairira mhasuru dzepadumbu usati wasimudza chiuno mumhepo, apo iwe uchiedza kugadzira tambo yakatwasuka kubva kumusoro kusvika kumagunwe. Kana iwe uchida kugadzirisa, iwe unogona kutanga pamabvi ako.

Bata kwemasekondi makumi matatu kusvika pamaminetsi maviri. Ita 3 seti.

Zvikanganiso uye Matipi: Kushanda kwakawanda kunokundikana kunongedza izvo zvinorema kana gluteus medius (tsandanyama diki muboka remhasuru nhatu dzinoumba gumbo rako), anodaro Miller. Mapuranga akazara-muviri kurovedza muviri, asi mativi emapuranga anonyanya kushamisa ekurova aya maviri mhasuru uye kugadzirisa mamiriro nekugadzira kuwedzera kugadzikana muzasi kwako kumashure uye chiuno.

8. Neck Flexion

A.Nhema wakatarisana padenga rakatsetseka. Zvinyoro tuck chin uye simudza musoro 2 inches kubva pasi. Bata kwemasekonzi mashanu. Musoro wezasi unodzokera pasi, uchichengeta chin tucked.

Ita 10 reps.

Kukanganisa uye Mazano: Maawa ese aya pa iPhone yako uye komputa anokupa iwe kumberi musoro kumira, anodaro Miller. Kuti uve nemamiriro akafanira, iwe unofanirwa kuchengeta nzeve dzako mukuenderana nemapfudzi ako. Kuti ugare wakamira nguva dzose, unofanirwa kusimbisa mhasuru dzako dzakadzika, dzino "ita kumutsipa wako sezvinoita 'musimboti' kumashure: kugadzira kugadzikana uye kumira kwakakodzera," anodaro.

9. "T" Tambanudza

A.Gara kumberi kune kumucheto kweimwe foam roller nemabvi akakotama uye tsoka dzakatsetseka pasi. Rara kumashure saka musoro, mapendekete, uye kumusoro kumashure ari pane roller; wobva wagadzira "T" nekutambanudza maoko uchienda kumativi, michindwe yakatarisa kumusoro.

Bata kweminiti imwe.

Zvikanganiso uye Matipi: Kufamba uku kunotambanudza mhasuru dzechipfuva, izvo zvinogona kubatsira kuburitsa dzakakomberedza shoudlers, anodaro Holt.

Ongororo ye