Simbisa Nhengo Yako Mujinga Mutsipa Wakakosha Kuti Udzikise Kutambudzika Kwadzo

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Kurasikirwa Mazano eAkacheka Yako - Simbisa Masumbu Yako

Kurapa mazano eBackache yako

Saka mhomho dzakawanda dzinokanganisa - nguva shoma shoma - semunhu wose akazvipira kune chirongwa chekuita kurapa anogona kukuudza. Ndiyo here yako conundrum, zvakare?

Ichokwadi kuti inogona kuedza kuedza kushandiswa kazhinji kazhinji maziso emasumbu - zvakadai se abs yako, shure, pecs, lats, quads uye hamstrings - uye zvino inodana zuva. Uye kana iwe usingadi kuita zvekuita, asi iwe unozviita nokuti unoziva iwe unofanirwa kuita, mhedzisiro inogona kuwedzerwa.

Kana uri kudzidzira senzira yekudzivirira marwadzo ekudzokera shure, zvakakosha kuti usapinda zviduku zvishoma zvinonyatsozivikanwa, zvakadai semakumbo ako ekunze uye mukati. Aya mapoka anotamba basa rinokosha pakuisa mapepa ako, izvo zvinozobatsira kuchengetedza pasi rako rakanaka kufara.

Nokuda Kwokudzoka Kwako, Simbisa zvose zviri mukati uye zvekunze Hip Muscles

Imwe nzira yekutsvaga kunze kwehudyu misungo ndeyekuita seFlamingo - mune mamwe mazwi, inosanganisira imwe miviri yekuenzanisa kubhadhara mune zvaunogara uchiita. Nokuda kwemanzwiro anobva pakunyoresa kuenzana nematambudziko, chengetedza Bhuku Rangu Rimwe Rakagadziriswa Rakaoma Kuti Usimbise Wako Zuva Hip Muscles (Abductors.)

Nekutarisa mukati memagetsi musungo (unonzi iwe "adductors") iyo inokosha yekukwanisa kusimbiswa kwehutano hwako (sezvinowanikwa nemamwe mazamu emukoko, pamwe nemisungo yako yepamusoro uye mushure), pamwe nekukubatsira iwe kuenzanisa yako muviri wepanyama pawakamira, slide.

Yakafanana: Tsvaga Wakakwana Physiotherapist

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Kurasikirwa Mazano Okutanga nevatachika - Easy Adductor Pulses

Kurasikirwa Mazano Kune Vatangi neBackaches - Adductor Pulses yeVatangiri uye Vanhu vane Rugare Rwekutanga

Nzira dzinotanga kutanga uye vanhu vane marwadzo anorwadza vanogona kuita kuti vadzidzisi vavo vaende chete nekunyengera pasi (pamashure mako) nemabvi ako akadzikamisa uye tsoka dzako dzikanyarara pasi, uye uise bhorodiki, bhora rakapakati pakati pemabvi ako. Nyorofa finyisa bhora uye usunungure nguva dzinenge 10-20. Edza kurongedza squeezes nekunyorera kwako, uye kusunungurwa kwako neinhale yako.

Nenzira, iyi ihwowo basa rakanaka rekuita maitiro akawanda ane ruzivo pane zuva rekushanda kwemazuva ano kana kuti iwe hauna kunzwa zvakanaka.

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Kurasikirwa Mazano Kune Vatangi neBackaches - Shandisa Chisikwa Kuti Usimbise Groin

Kurasikirwa Mazano kune Vatangi neBackaches - Shandisa Chisikwa Kuti Usimbise Nhengo Dzako Mucheka Mucheka

Imwe yechipfuva yakasimbiswa kusimbisa muviri unofanirwa kune vatangi vekutanga uye vazhinji vane kurwadziwa kwepamusoro kunoshandisa chigaro.

Urevire padivi rako, gadza chidzitiro nemakumbo ejoka rako repamusoro pachigaro chechigaro chako. Chengetedza chikamu chepamusoro chinokwira kumusoro (kunze kwekuti pane chigaro pakati pezviviri.)

Kuchengeta maitiro akanaka mukati mako, mutsipa misoro nemapfudzi, simudza gumbo rako rezasi kumusoro uye wobva waisa pasi zvakare. Kuchengetedza muviri wako wose mukugadzirisa kunokosha kupfuura kutora kukwirira kumakumbo kusimudza. Izvi ndechokuti musimbe unokwidziridzwa, unobatanidza nefomu rakanaka chaizvo ndeye "unowana" adductors.

Sezvakaita ne-pulductor pulses inorondedzerwa pane slide yapfuura, edza kurongedza kuedza kwako nekunaka kwako.

Edzai: Ita Kuti Ude Kudzidzira

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Wedzera Core Challenge kuWo Groin Simbisa

Kurasikirwa Mazano Kune Vatangi neBackaches - Wedzera Chinetso Chako kuKupedza Kwako Kusimbisa

Sezvo vashandi vako vachiwedzera simba, unogona kufunga kuti urikufambira mberi kumatunhu akakwirira ematambudziko. Chimwe chiitiko chakadaro ndechekusiyana kwerutivi rwomukati ruchipfuurira rwunenge rwuri kuratidzwa mune imwe slide yakambotanga apo chinangwa chaiva chokusimudza gumbo rezasi apo uchichengeta maitiro akanaka.

Muchirevo ichi, iwe uchaisa zviduku kana zvidimbu zvakakura squishy bhora pakati pezvigunwe zvako, uye simudza makumbo ose pamwe chete. Bata maminitsi maviri kusvika 10 uye uburuke. Bhora pakati pemakumbo ako rinokupa "unyanzvi," kana mukanzwa wekunzwa apo makumbo ako ose ari mudenga, uye achienzana kune mumwe. Bhora rinoberekawo zvishoma zvinyorwa zvekudzvora musimba.

Ndapota yeuka kufema apo makumbo ako ari mumhepo! Dzorerazve kusimudza 3-10 nguva, zvichienderana nehutano hwako, uye, zvechokwadi marwadzo ako. Kana basa racho rinokonzera marwadzo, ita shanduro iri nyore kana kuti usaita izvi zvachose. Nenzira iyo kuchinja kunowedzera kuoma kumisungo miviri, pamwe nekugomera kwako.

Edza: Wakashatirwa Nekudzidzira Bhuku