Li-Reverse Flys Ke tsona Boikoetliso boo U bo Hlokang ho Ntlafatsa Boemo ba Hao

Litaba

• Fetola Melemo le Liphapang tsa Fly
• Mokhoa oa ho Etsa Sepheo sa Reverse
• Tlhahlobo bakeng sa

Mohlomong u se u ntse u tseba hore mokhoa oa hau oa bophelo oa tafoleng ha se boselamose bakeng sa bophelo bo botle ba hau. (Kena ka litlhaloso tsohle tsa "sitting is the new smoking" le "tech neck" hona joale.)

Ha o ntse o ka itlhahisa ka tafole e emeng kapa oa nka linako tsa ho tsamaea, ha ho na lintho tse ngata tseo o ka li etsang mabapi le taba ea hore o kanna oa hloka menoana ea hau khiboto (le / kapa smartphone) lihora tse ngata tsa letsatsi. Seo u ka se etsang, leha ho le joalo, ke ho kenyelletsa boikoetliso bo thibelang kemisong ea hau ho loants'a 'mele oo oa deske ~bleh~. Ke moo ntsintsi e khutlelang morao (eo hape e bitsoang ntsintsi ea morao, e bontšitsoeng mona ke mokoetlisi ea thehiloeng NYC, Rachel Mariotti) e kenang.

Fetola Melemo le Liphapang tsa Fly

Joey Thurman, setsebi sa bophelo bo botle le phepo e nepahetseng ebile e le sengoli, o re: "Re sechaba se etelletseng pele ho tloha ha re lutse nako e telele ea matsatsi a rona." 365 Health and Fitness Hacks e ka Pholosang Bophelo ba Haoe. 'Me ho tsoma pele hohle ho tla lebisa boemong bo bobe. Ka lehlakoreng le leng, ntsintsi e koetlisang karolo e ka morao ea 'mele ea rona, e tla u thusa hore u lule u phetse hantle. "Ha u matlafatsa mesifa e ka morao, joalo ka boikoetlisong bona, e ke ke ea u thusa feela sheba betere 'me u thehe' mele oa hau empa hape u boloke mathata a hau a mokokotlo tseleng. "Ho fofa ka morao ho tla lebisa ho litheko tsa hau tsa morao-rao (mahetla a ka morao) hammoho le mesifa ea hau ea" rhomboids "," trapezius "le" latissimus dorsi "(morao).

Ha se feela hore lintsintsi tse khutlisang morao li tla u thusa ho leka-lekanya tsoelo-pele ea mesebetsi ea hau ea letsatsi le letsatsi, empa li tla u thusa ho loantša mekhoa e meng e mengata ea ho ikoetlisa e tsepamisitsoeng pele. Mohlala, likhatiso tsa mahetla, li-push-up le li-bench kaofela li sebetsa ka pele ho mmele oa hau. Ho etsa maqhubu a fapaneng le tsena tsohle tse ling ho thusa ho boloka tsohle li le maemong a leka-lekaneng. (Bona: Boikoetliso ba 8 ba ho lokisa maemo a tloaelehileng a 'mele)

Ho theola, kapa haeba mofuta o emeng oa boikoetliso o utloisa bohloko mokokotlong oa hau, leka ho robala (sefahleho) ka bencheng kapa bolo ea boikoetliso, ho bolela Thurman. "Sena se nka likhakanyo tsohle kantle ho motsamao mme se fokotsa likotsi. E boetse e kenya mesifa hantle." U ka leka ho khutlisa lintsintsi ka sehlopha se hanyetsang, mochini oa cable, kapa mochini o ikhethileng oa fofa. Hopola: Boikoetliso bona bo mabapi le ho lebisa tlhokomelo ho e nepahetseng mesifa, ho bapisoa le ho matlafatsa ka eona (joalo ka ha ho thoe, burpee). Qala ka litekanyo tse nyane mme o tsamaise hantle pele o tšoenyeha ka ho hatela pele ho li-lbs tse ling.

Mokhoa oa ho Etsa Sepheo sa Reverse

A. Ema ka maoto a arohaneng ka bophara ba noka le mangole a bonolo, u tšoere li-dumbbell tse bobebe letsohong le leng le le leng ka mahlakoreng. Ithekhe lethekeng ka mangole a bonolo, mokokotlo o sephara, le molala o sa jeleng paate, o sekametse 'mele pele ka likhato tse 45. Lumella matsoho a leketle ka ho toba ka tlas'a mahetla, matsoho a shebane le ho qala.

B. Ho boloka li-core li ntse li tšoarehile 'me u boloka ho kobeha hanyenyane litsoeneng, exhale le ho phahamisa li-dumbbells holimo ka lehlakoreng le leng ka mokhoa o pharaletseng oa ho phunya ho fihlela li fihla bophahamong ba mahetla. Tsepamisa maikutlo ho pepeta mahare a mahetla hammoho.

C. Emisa ka holimo, ebe u hema ebe u theola li-dumbbells butle ho khutlela sebakeng sa ho qala.

Malebela a Foromo a Phethahatsang a Fetola

• Se ke oa tsoka kapa oa sebelisa lebelo ho nyolla litekanyo. Ho e-na le hoo, tsamaea butle le ka mokhoa o laolehileng tseleng ea ho ea holimo le tlaase.
• Khutlela morao ka kotloloho (ho se nke lehlakore) nakong ea mokhatlo oohle. Ho potoloha ka morao ho tla baka khatello ea maikutlo haholo mokokotlong oa lumbar (ka morao morao).

Tlhahlobo bakeng sa