Kodi pakhala pali mphindi pamene mukungogwira ntchito zapakhomo ndipo mwadzidzidzi, pali ululu kumbuyo kwanu? Kapena mwinamwake pamene mukugona, ndipo mukuyesera kutembenuka ndipo mwadzidzidzi, msana wanu wapansi ukuwombera ndi ululu? Tonse takhalapo: zowawa zomwe zimatipweteka pamene tikuyesera kukweza chinachake. Ndiye zomwe tikufuna pakali pano ndi zina kunyumba zolimbitsa thupi zopweteka m'munsi .
Kuyang'ana kwambiri minofu ya kumunsi kumbuyo, m'mimba, ndi m'chiuno kumapangitsa kukhazikika kwapakati komwe kuchita masewera olimbitsa thupi kunyumba kungathandize. Koposa zonse, tili WFH, titha kupanga. zolimbitsa thupi kunyumba chifukwa cha ululu wam'mbuyo msana wathu wasiliva. Zomwe muyenera kuchita ndikupereka mozungulira mphindi 20 mpaka theka la ola kwa izi zolimbitsa thupi kwa m`munsi kupweteka kwa msana kunyumba , ndipo musanabwerere kuntchito, ululu wanu wammbuyo ungakhale wochepa kwambiri. Nawu mndandanda wazolimbitsa thupi zathu za WFH za ululu wam'munsi.
imodzi. Masewera a Mphaka ndi Ng'ombe
awiri. Back Extensions Zochita
3. Mabwalo a Glute Amathandizira Kuchepetsa Ululu Wam'mbuyo
Zinayi. FAQ: Zochita Zolimbitsa Thupi Pakhomo Pazopweteka Zam'munsi
Masewera a Mphaka ndi Ng'ombe
Zolimbitsa thupi za mphaka ndi ng'ombe zimatenthetsa thupi lanu komanso zimabweretsa kusuntha kwakukulu kumbuyo kwanu pamene kupereka msana wanu ndi khosi kutambasula bwino . Komanso mofewa imapangitsa m'mimba chiwalo chanu.
Yambani ndi kuyenda zonse zinayi pa mphasa. Onetsetsani kuti manja anu ali pamtunda wofanana ndi phewa lanu. Manja anu ayenera kuloza pamwamba pa mphasa. Tsopano zimitsani msana wanu pamene mukusuntha mutu wanu ndi matako anu mmwamba. Pumulani kwa masekondi angapo musanakoke anu mmbuyo ndi kupendekera mutu wanu pansi pansi. Nthawi zonse mukamachoka ku chithunzi chimodzi kupita ku chimzake, onetsetsani kuti mukupuma.
Langizo: Chitani ntchitoyi koyamba m'mawa kuti a champhamvu m'munsi mmbuyo ndipo onetsetsani kuti mukusintha kuchokera mphaka kwa ng'ombe chithunzi , kusintha kumachedwa.
Zowonjezera Zam'mbuyo E masewera
Zowonjezera kumbuyo ndi a njira yabwino inu kulimbikitsa m`munsi minofu msana . Pamene mukuchita izi, mudzasinthanso limbitsani minofu m'chiuno, m'chiuno ndi m'mapewa.
Gona chamimba pa mphasa. Ikani manja anu pafupi ndi chifuwa chanu ndikukweza chifuwa chanu pamene mukupuma. Yesani kusunthira mmwamba momwe mungathere ndikugwira chithunzicho kwa masekondi asanu. Tsopano masulani mphamvuzo m'manja mwanu ndikubwerera pomwe mukuyamba pomwe mukupuma.
Langizo: Mutha pitilizani kukulitsa zowonjezera kumbuyo . Choyamba, yesani kuchita theka-mmbuyo kutambasula. Pa mlingo wotsatira, tambasulani manja anu kwathunthu. Pa mlingo wachitatu, sungani manja anu pa madigiri 90 ndipo popanda chithandizo chake, kwezani thupi lanu lakumtunda. Mukhozanso kuyesa kuyika manja anu kutsogolo ndikunyamula kumtunda kwanu.
Mabwalo a Glute Amathandizira Kuchepetsa Ululu Wam'mbuyo
Kuchita izi ndi njira yabwino kwambiri kupititsa patsogolo ntchafu yanu nthawi yomweyo, kulimbikitsa msana wanu . Ngati mukuchita izi moyenera, mudzamva kutentha kwa ma glutes anu komanso mosasinthasintha, mudzatha kupititsa patsogolo kayendetsedwe kake.
Gona pa mphasa ndi miyendo yanu yonse yopindika ndi zikhato zanu kumbali ya m’chiuno mwanu. Tsopano finyani glutes wanu ndikuwakankhira mmwamba momwe mungathere pamene mukupuma. Pamene mukukankhira glutes mmwamba, onetsetsani kuti msana wanu suli wovuta. Tsopano gwirani malowo kwa masekondi asanu, pumani mpweya ndi kuwabweretsanso kumalo oyambira. Mutha kugwiritsa ntchito a kutambasula band loop kuonetsetsa kuti miyendo yanu ili pafupi wina ndi mzake.
Langizo: Mukakhala omasuka ndi milatho yoyambira ya glute, mutha kuyesa kusiyanasiyana. Mukakankhira glutes mmwamba, yesetsani kutambasula mwendo umodzi mmwamba, bweretsani pansi ndikusuntha glutes yanu pamalo oyamba. Kusiyanasiyana kumeneku kumalimbitsanso ma glute anu, m'chiuno, pachimake komanso kumbuyo kwa miyendo yanu.
FAQ: Zochita Zolimbitsa Thupi Pakhomo Pazopweteka Zam'munsi
Q. Ndi zinthu ziti zomwe muyenera kukumbukira pochita masewera olimbitsa thupi kunyumba chifukwa cha ululu wa m'munsi?
KWA. Ngakhale ndikwabwino kuchita masewera olimbitsa thupi kunyumba, timakhulupirira kukaonana ndi dokotala musanayambe masewera olimbitsa thupi, makamaka ngati muli ndi mbiri yachipatala. Koma ngati muli bwino kupita ndiye kuti kutenga masitepe amwana mumayendedwe anu olimbitsa thupi ndi njira yopita patsogolo monga Radhika Talsania, a. munthu olimba mphunzitsi ku Cult. Fit, Mumbai akufotokoza. Pali zinthu zitatu zomwe muyenera kukumbukira zikafika kugwirira ntchito kunyumba kupweteka kwa msana. Choyamba, kutsatizana kwa masewero olimbitsa thupi zambiri zikafika zolimbitsa thupi m'munsi kapena kulimbitsa thupi kulikonse pankhaniyi.
Yambani ku masewera olimbitsa thupi osadzaza pang'onopang'ono ndikuwonjezera pang'onopang'ono. Chinthu chachiwiri chofunika ndi kaimidwe ndi luso. Munthu sangakwanitse kulakwitsa apa, makamaka ndi ululu wa m'munsi. Chachitatu ndi pafupipafupi kubwerezabwereza ndi kuchuluka kwa nthawi mukhoza kuchita masewera olimbitsa thupi tsiku lonse . Kotero ngati mutangoyamba kumene, mukhoza kusunga mphamvu yotsika komanso kuchuluka kwa nthawi zomwe mumabwereza kuyenda kwambiri. Komanso, kuchita masewera olimbitsa thupi kamodzi patsiku kudzakuthandizani kuchepetsa ululu wammbuyo.
Komabe, ngati mukuchita masewera olimbitsa thupi amodzi okha monga kuwonjezera msana, ndiye kuti kuchita masewera olimbitsa thupi pambuyo pa maola atatu kapena anayi aliwonse kungathandize kuchiza ndi kulimbikitsa msana wako .
Q. Ndi masewera otani omwe muyenera kupewa mukakhala ndi ululu wam'munsi?
KWA. Zimatengera kukula kwa ululu. Ngati mukukumana ndi a mkulu mlingo wa ululu m'munsi ndi zokhumudwitsa zambiri, kugona kumbuyo kwanu ndiye yankho labwino kwambiri. Komabe, kamodzi inu lankhulani ndi physiotherapist wanu kapena dokotala wanu ndipo akukupatsani inu chitsogozo, mungafune kuchita zina zofunika zolimbitsa thupi pachimake pa. Pakati pa ululu wam'munsi, munthu ayenera kupewa masewera olimbitsa thupi a plyometric, HIIT, kapena masewera olimbitsa thupi amtundu uliwonse ndipo m'malo mwake azingoyang'ana kwambiri kuyenda ndi kofunika. zolimbitsa thupi m'munsi kumbuyo , akutero Talsania.
