I-11 yeyona mithambo mikhulu yokunciphisa iintlungu zamagxa ngo-2020

eyona mithambo ilungileyo yeentlungu UTyler Joe

Eli nqaku lahlaziywa kwezonyango ngu-Elizabeth Barchi, MD, ingcali yezonyango kwezemidlalo kunye nelungu leBhodi yoPhononongo lwezoNyango, ngoJuni 17, 2019.

Amagxa zezona zinto zidibene ngokudibeneyo kumzimba wonke, ukanti iintlungu zamagxa zichaphazela phantse Iipesenti ezili-18 ukuya kuma-26 zabantu abadala baseMelika -Kwaye akukho sizathu sako. 'Intlungu egxalabeni inokubangelwa zizinto ezininzi, utshilo IiLiles zeMfazwe , omnye wabaqeqeshi abasungulayo UMMANGALISO , Isibuko esigcwele esipheleleyo esihambisa imisetyenzana engama-50 + bukhoma ngeveki nganye kwaye sinelayibrari ebanzi yokusebenza okufunwayo. 'Ukuba ukusebenza kwakho kukhulu kakhulu egxalabeni ngaphandle kokufumana kwakhona okanye ukushukumiseka kokusebenza ukuze ususe ukusetyenziswa gwenxa, kunokukhokelela ekunxibeni nasekukhaleni. Inokubangelwa kukuba nesiqhelo esizisebenzisa kakhulu, njengokuphatha izinto. '



Intsingiselo yamanani eengelosi ezingama-333

Ngaphaya koko, ukuba usebenza umsebenzi wedesika osoloko uzingela ikhompyuter yakho, unokukhulisa iintlungu zamagxa ngenxa yokusilela kohambo lokuhamba imini yonke. Intlungu yamagxa inegalelo kukuma okungalunganga, iintlungu zentamo, kunye nokuba nobunzima bokuphefumla.

Unokunciphisa iintlungu zamagxa ngokuqinisa yonke umzimba ongasentla kunye nokwenza ukolula okunceda ukukhulula izihlunu eziqinileyo kunye nokuphucula uluhlu lwakho lokuhamba. 'Amagxa akho enzelwe ukuxhasa amaqela akho emisipha emikhulu-akufuneki bathwale uninzi lomthwalo,' utshilo uLiles. 'Ke xa isifuba sakho, undoqo, iingalo kunye nomqolo womelele, zonke zisebenza ngokudibeneyo ukugqibezela intshukumo okanye umsebenzi ngokukhuselekileyo nangempumelelo.' Ifom eyiyo ibalulekile. 'Ukuba wenza uxinzelelo lwegxa elinzima ngaphandle kokuzibandakanya ngokufanelekileyo, awupheleli emngciphekweni wokonzakalisa igxalaba lakho kodwa lakho umva ongezantsi kwaye impilo yomqolo nayo isemngciphekweni, 'uyongeza.

Ukukunceda ukuba ubambelele emagxeni kwaye unciphise iintlungu, gcwalisa lo msebenzi wokuzilolonga owenziwe ngamaLiles. 'Ukuba uqeqesha amandla kunye ne-hypertrophy (ukufumana ubungakanani), yiya kwi-6 ukuya kwi-12 ye-reps, kodwa ukuba uqeqeshela ukunyamezelana kwemisipha, yehlisa ubunzima okanye usebenzise nje ubunzima bakho bomzimba nge-reps ephezulu, utshilo uLiles. 'Gcina ukhumbula ukuba ubunzima obunzima, kokukhona imisipha yakho isebenza ngokukuko ekusebenziseni iikhalori kunye nokuphucula imetabolism.' Njengamaxesha onke, jongana nogqirha wakho ukuba uneentlungu ezisemagxeni ukuze ufumane iingcebiso ngokuzilolonga.



Ixesha: Imizuzu engama-30 ukuya kwengama-40

Impendulo: I-6 ukuya kwi-12 ye-reps ngomsebenzi ngamnye ukuya kwi-3 ukuya kwi-5

Izixhobo: Iseti ye-dumbbells ezinobunzima obuphakathi kunye ne-yoga mat

Izambatho: I-ALO Yoga Unity 2-in-1 Shorts kwiHunter / Dary Grey Marl , I-ALO Yoga yandisa itanki engenamthungo yeMisipha kwiHunter Heather , kunye I-APL's Men's Techloom Breeze Knit i-Lace-Up Sneakers



Ngelixa le poso yeyoga yeklasikhi inokubonakala ilula, eneneni sesinye sezona zivulekileyo zamagxa kwaye ikwanceda nokwandisa umqolo kunye nokuzisa ulwazi ngakumbi kumbindi wakho.

Uyenza njani pose yomntwana: Kwimethi yeyoga, yiza kwitafile yetafile izandla zakho zihlukane nomgama wamagxa. Yizisa kunye iinzwane zakho zombini kwaye hlukanisa amadolo akho ukuya kude. Cinezela isinqe sakho emva kwezithende zakho kwaye ulungelelanise iingalo zakho, ufike ezintendeni zakho phezulu emethini. Zive ukhululekile ukusebenzisa ibhloko yeyoga phantsi kwesandla ngasinye ukukunceda ukomeleza ukolula. Gcina indawo yokuphefumla ubuncinci kathathu.

Izipho zokugqibela zomzuzu wokugqibela kuye
2 Abadadayo

Uya kusebenza umqolo wakho, i-butt, kwaye i-abs engezantsi kangangoko amagxa akho kulo mzimba womzimba.

Indlela yokuqubha: Lala ujonge phantsi kumatshini weyoga iingalo zakho zijongise phezulu ngqo phambi kwakho kunye nemilenze yakho emva kwakho. Ukubandakanya amagxa akho, umva, ukubengezela, kunye nomongo, phakamisa ingalo yakho yasekunene kunye nomlenze wasekhohlo emethini. Yehlisa babuyele ezantsi emethini emva koko batshintshe phakathi kwezandla kunye nemilenze ejongene nayo. Khumbula ukugcina intamo yakho kunye nomqolo omde, kunye namagxa akho phantsi ukunqanda ukubeka uxinzelelo entanyeni yakho.

3 Ukutyhala okuQhelekileyo

Ukuphaphama kwamaphiko kwenzeka xa kukho Umsebenzi olinganiselweyo womzimba ophezulu , ezinokukuthintela ekuphakamiseni, ekutsaleni nasekutyhaleni izinto ezinzima. Kodwa ii-push-ups ezi-scapular zinokunceda amaphiko ngokuqinisa umqolo kunye namagxa.

Uyenza njani into yokutyhala okushukumayo: Ngena kwindawo ephezulu yeplanga ngamagxa akho ngokuthe ngqo ngaphezulu kwezihlahla zakho. Ukucinga ukuba kukho ibhola phakathi kwamagxa egxalaba lakho, tyabeka amagxa akho kunye ngokungathi ubambe ibhola emqolo. Emva koko, wehlisa umzimba wakho emethini de iingalo zakho zenze i-angle ye-45-degree angle.

4 Amacandelo Amacala

Ii-oblique zakho, aka your love handles, ziya kufumana ingqwalaselo enkulu kulo msebenzi wokuvula igxalaba. Isitshixo sokubethelela lo msebenzi kukugcina isikwere sakho sikwere kwaye kumgca othe tye njengoko ujija umzimba wakho.

Indlela yokwenza iiplanga zecala: Lala ngecala lakho lasekunene kwimethi yeyoga. Gcina umlenze wakho wasekhohlo phezulu ngasekunene uze uphakamise umzimba wakho emethini ngokucinezela ingalo yakho yasekunene emethini. Finyelela isandla sakho sasekhohlo eluphahleni, wolula ingalo yakho. Ukugcina imilenze kunye neenyawo zakho zigxunyekwe kwaye, xa ucofa amathanga akho angaphakathi, qhoboshela ingalo yakho yasekhohlo phantsi kwesisu sakho emva koko uyibuyisele eluphahleni. Le mpendulo. Phinda kwelinye icala.

5 IPike Plank ihamba

Omnye umzekelo wendlela ukuzibandakanya kwisiseko sakho kunceda ngayo ukomeleza umzimba wakho ongasentla, le pike ipaki ihamba ngokunyanzela ukuba ugaye i-abs yakho, amagxa, kunye nemilenze ukugcina umzimba wakho ungagungqi emacaleni kwaye ugcine umgca othe tye.

Ithetha ntoni i-333 ngokwasemoyeni

Uyenza njani ipike plank ukuhamba: Ngena kwiplanga kunye nengalo yakho yasekunene exineneyo phambi kwengalo yakho yasekhohlo. Ngaphandle kokuhambisa isinqe sakho usiya ngapha nangapha, yiza nengalo yakho yasekunene phantsi kwekhohlo lakho uze emva koko ubambe isandla sakho sasekhohlo phantsi kwesokudla ude uqhube isinqe sakho uye kufikelela phezulu eluphahleni. Emva koko, hamba iingalo zakho zibuyele phezulu emateni, ubuyele kwindawo yokuqala.

6 Irhamncwa Elilayishiwe

Cinga ngalo msebenzi njengokuqhubela phambili kokuma komntwana, apho ugcina amadolo ephakanyisiwe emhlabeni. Iya kukunceda uzibandakanye nomxholo wakho ukugcina isinqe sakho sizinzile njengoko uzicinezela ukubuyela kwizithende zakho.

kukhuselekile ukutya ikhephu

Indlela yokwenza isilwanyana esilayishiwe: Kwimethi yeyoga, ngena kwindawo ephezulu yeeplanga namagxa akho ngokuthe ngqo ngaphezulu kwezihlahla zakho. Cinezela isinqe sakho ubuyele kwizithende zakho ngelixa ugcina amadolo ephakanyisiwe emhlabeni iisentimitha ezimbalwa. Cinga ngokuhambisa intloko kude nezandla zakho ukomeleza ukolula. Emva koko, buza iingalo zakho kunye nemilenze yakho kwiplanki. Le mpendulo.

7 Isangqa samagxa

Ukuzivocavoca kunceda ekuphuculeni uluhlu lweegxa zakho zokuhamba kwaye ulungiselele amajoyina ukuphakamisa ukutya okunzima kunye nokutsala iingcango zivulekile. Ikwenza ukolula okunamandla okukhulu ngaphambi kokuzilolonga kunye nemini yonke ukunciphisa uxinzelelo lwemisipha.

Uyenza njani imijikelezo yamagxa: Phakamisa amagxa akho ngaphezulu, umgama wamagxa ngaphandle, ngeminwe yakho ijonge phezulu eluphahleni. Jika iingalo zakho phambili kwaye uzijikeleze ubuyele emacaleni akho. Le mpendulo.

8 Ukurhoxiswa kwamagxa angaphantsi

Sebenzisa i-grip supened grip (underhand) ikuvumela ukuba ujolise kwimisipha yengalo, kubandakanya neebiceps zakho.

Uyenza njani into yokubuyisa umva egxalabeni: Bamba i-dumbbell kwisandla ngasinye usondele kunye neentende zakho zijonge phezulu kwaye iingalo zakho zigobe kwi-angle-90 degree. Ukudibanisa amahlombe akho ndawonye, ​​yiza neengalo zakho emacaleni akho kude kube yilapho iingalo zakho zihambelana nomgangatho, ngelixa ugcina iingalo zakho zigobile kuma-90 degrees. Emva koko, buyisela iingalo zakho kwindawo yokuqala. Le mpendulo.

9 Isiteringi

Ikwabizwa ngokuba ngabaqhubi beemoto, ivili lokuqhuba lomeleza imisipha yakho yamagxa ngaphambili ngelixa uphucula indlela yakho yokuhambisa ukunciphisa uxinzelelo.

Uyenza njani ivili lokuqhuba: Yima iinyawo zakho ezinqeni-umgama phakathi kwaye ubambe i-dumbbell ngezandla zozibini, iintende zijongana kunye neengalo zakho zolule ngqo phambi kwakho. Jikelezisa i-dumbbell kwelinye icala emva koko, njengevili lokuqhuba, ujikeleze kwelinye icala. Qhubeka nale ntshukumo kude kube ugqibile ukubuyela kwisithandathu ukuya kwi-12.

10 Phambili ukuya kwelinye icala lamagxa

Eli gxalaba liphakamisa iithagethi zangaphambili kunye necala elisecaleni kwintshukumo enye yolwelo. Khumbula ukugcina iingalo zakho ngokuthe tye kangangoko lonke ixesha.

i-sunscreen yolusu olunamafutha anamafutha

Uyenza njani ngaphambili ukuya egxalabeni? Yima iinyawo zakho ezinqeni-umgama phakathi. Bamba izibini zeedumbs kwisandla ngasinye zijongise izandla zakho phantsi. Ukugcina i-torso yakho ithe cwaka, phakamisa i-dumbbells ngokuthe ngqo phambi kwesifuba sakho neengalo zakho zithi nkqo. Ke, xa uhlisa iidumbbells phantsi, ziphakamise ziye emacaleni akho de ziye kufana nomgangatho, zivumele ukugoba kancinci kwiingqiniba zakho. Babuyisele ezantsi kwindawo yokuqala kwaye uphinde.

Shumi elinanye Ukuma kweDonga lokuLonga

Ukolula kulungele ukukhulula amagxa aqinileyo kwaye kubaluleke ngakumbi emva kokuzingela phezu kwedesika yakho imini yonke. Kunqande ukuphakamisa iingalo zakho phezulu kakhulu eludongeni ukunciphisa umngcipheko ukuthintelwa kwegxalaba .

Indlela yokwenza udonga olumiweyo: Yima malunga neenyawo ezimbini phambi kodonga iinyawo zakho ziqhelelene umgama phakathi. Beka izandla zakho eludongeni phambi kwakho uze usinciphise isifuba sakho emgangathweni uze uthumele i-butt yakho ngasemva, ubethe esinqeni. Gcina okungenani ukuphefumla kathathu ukomeleza ukolula kwaye ubuyele kwindawo yokuqala.