5 Layli si aad u hagaajisid booskaaga oo aad u yareyso xanuunka

Bini'aadamka waxaa loogu tala galay inuu dhaqaaqo. Waxaa naloogu talagalay in aan si toosan u istaagno. Waxaa naloogu talagalay in aan ku soconno madax sare.

Laakiin meel ay weheliyaan meander evolutionary, qof ayaa miiska saaray kombuyuutar oo horteena yaal oo taleefoon gacmaheena gashaday. Oo waxaan bilownay inaan saacado badan ku qaadano annagoo is-jiidheysanay. Gadhkayagii, oo mar masaafo qumman u jira dhuuntayada, ayaa bilaabay inay u foorarsadaan gudaha. Garabkayagu waa koolkoolin; socodkayagii ayaa isku shaandheeyay.

Marka madaxeena - kuwaas oo miisaankoodu yahay 10 rodol - hore u foorarsadaan, taas oo kordhisa cadaadiska laf dhabarta ilaa 60 rodol. La yaab ma leh qaar badan oo naga mid ah ayaa la tacaalaya luminta cufnaanta murqaha, oo leh qaab-dhismeed liita, oo leh halis dheeraad ah oo dhaawac ah. Dhakhaatiirta cilmi-nafsiyeedka waxay ugu yeeraan xaaladda ka dhalatay xanuunka sare iyo hoose.

Fasalada fayaqabka ee Orangetheory, dabcan, waxay kaa caawin karaan inaad ka takhalusto kuwan iyo sidoo kale waxyaabo badan oo ka cadhaysiisyada casriga ah. Furaha ayaa qaadaya dardargelinta 60-kaas daqiiqo ilaa inta noloshaada ka harsan.

Taas macneheedu waxa weeye in dhaqdhaqaaqa la sameeyo mudnaan maalinta oo dhan ah, sida qorshaynta cunto caafimaad leh iyo wakhti la qaadashada kuwa aad jeceshahay. Haddii aad sameyso, waxaad dareemi doontaa fiicnaan iyo tamar badan oo aad ku qabato hawl maalmeedka.

Aaron Santiso, oo ah daaweeyaha jireed iyo xubin ka tirsan guddiga la-talinta caafimaadka ee Orangetheory, ayaa bixiya hababkan iskala-bixinta si ay nooga caawiyaan inaan sii wadno xoog, toosan iyo istaagid dheer maalinta oo dhan. Qaar ka mid ah kala-baxyada uu ku taliyay ayaa aad u fudud waxaad u malayn kartaa, "Sidee ayay tani u caawin kartaa?" Cilmi aamin. Way qabataa.

The name: Upper trapezius stretch

The target: The muscles in your upper back that help you raise your arms.

The reason: When you lift your arms, one shoulder may seem higher than the other. “Your body may be compensating during this movement pattern due to a muscular imbalance and weakness inside your shoulder,” Aaron says.

The method: Sit tall on a chair, grasping the edge of the seat with your right hand. Slowly bend your neck toward your left shoulder, using your left hand to direct your head. Be sure to keep your right shoulder pressed down. Stop when you feel a comfortable pull on the right side of your neck. Hold for 20 seconds; return to starting position and repeat on the left side. Aim for five stretches on each side, whenever you feel the need.

The name: Levator scapulae stretch

The target: If you know even pidgin Latin, you can translate this as raising the scapula — the shoulder blade, the bone that connects the upper arm and the collarbone.

The reason: Like the previous exercise, this helps keep your neck from taking over movements designed for your shoulders.

The method: Again, sit tall in a chair, holding onto the right side of the seat with your right hand. With your left hand on top of your head, tilt your chin toward your left armpit. Keep your posture straight, stopping when you feel a comfortable pull in the back of your neck. Repeat on the left side, holding each stretch for 20 seconds, for a total of five times on each side.

The name: Open-clam exercise

The target: This especially helps alleviate Upper Crossed Syndrome, which is discomfort in the neck, shoulders, chest, mid-back, elbows and wrists. It starts when we hunch over our computers and follows us into the gym, causing poor form and leading to more discomfort.

The reason: Who wants rounded shoulders, a collapsed chest, and a chin that juts out? Do this exercise two or three times a week to bring your center of gravity in line with your body.

The method: Lie on your side, knees bent at 90 degrees. Rest your head on one arm; with the other, hold your hip to keep from rolling your body. Lift your top knee an inch into the air, lower, and repeat. This targets the gluteus muscle, which helps stabilize knees, lower back and pelvis. Aim for four sets of 25 to 35 reps on each side, three or four times a week.

The name: Sideline external rotation

The target: Your shoulders and neck, so you can stand and sit tall without slouching.

The reason: Who wants bad posture? (We’re not seeing any hands being raised here!)

The method: Lie on the floor on your right side, supporting your head with your right hand or with a couple of pillows. With your left elbow at a 90-degree angle, hold a weight no heavier than five pounds in your right hand (any heavier and it could negatively affect your rotator cuff). 

Si tartiib ah kor ugu qaad dumbbell ilaa wax yar ka sarreeya dhererka suxulka, adigoo ilaalinaya xagasha 90-degree iyadoo la ilaalinayo dumbbell oo siman dhulka. Tan samee 15 ilaa 25 jeer; ku celi dhanka kale. Ujeedo inaad tan sameyso saddex ilaa afar jeer todobaadkii.

The name: Hip flexor stretch

The target: The muscles basically responsible for lifting your legs and knees toward your body.

The reason: This counteracts the stiffness that develops when we sit too much, which the average American does for 13 hours a day. Sitting shortens these muscles and can bring about lower back pain, so stretching them is imperative.

The method: Start in a kneeling lunge position, right knee bent at a 90-degree angle over the ankle, left knee on the ground, weight evenly distributed to both legs. Draw in your navel. With hands on your hips, slowly move your body forward till you start to feel a stretch in your left leg.

Si aad u qoto dheer, kor u qaad cududda dhinaca la fidinayo oo jidhkaaga u leexi dhinacaas. Ku hay 30 ilbiriqsi; ku celi dhinaca kale. Taasi waa hal set; afar kale samee, adigoo tuujinaya glut dhinac kasta oo la fidinayo. Isku day inaad tan ka dhigto caado maalmeed.

Halkan waxaa ah dhowr talooyin oo aad ku sii wadi karto dhaqdhaqaaqa (marka laga reebo jimicsiga Orangetheory, dabcan), xitaa haddii aad ka shaqeyso shaqada miiska oo aad fadhiiso maalinta inteeda badan. U hel inay waxtar leeyihiin? Fadlan la wadaag; Ka dib oo dhan, dhammaanteen waxaan ku wada jirnaa wax dhaqdhaqaaqan.

1. Isticmaal musqusha dabaq kale.

2. Samee riix-ups countertop-ups ama tricep dips inta aad sugayso kafeegaagu inuu dib u kululeeyo.

3. 30kii daqiiqaba, istaag. Kadib fadhiiso. Dabadeed istaag kala bar; qabo 10 ilbiriqsi, ka dibna u istaag jidka oo dhan. Dib u fadhiiso. Xasuusnoow in daqiiqad kastaa ay kordhiso.

4. Markaad fadhiisato, ka qaad labada cagood dhulka. Qabo 10 ilbiriqsi, ama 15, ama 30. Ku celi maalinta oo dhan.

5. Banaanka u bax inta badan ee aad awooddo. Xataa dhowr daqiiqo oo hawo nadiif ah lagu jiro ayaa hoos u dhigi karta cadaadiska dhiiggaaga oo waxay ku samayn kartaa yaabab niyaddaada.

6. Kubad miiskaaga ku hay. Mar kasta, dhig inta u dhaxaysa anqawyadaada. Lugahaaga toosi; dhawr ilbiriqsi qabo, ka dibna laab iyaga.

7. Biyo-bax. Weligaa ha ka maqnaan dhaladaada. Ku buuxi dabaq kale, adigoo qaadaya laba tillaabo markiiba.