Hazvisati Zvamboitika Kutanga Kutanga Simba Rokudzidzisa
Hakusi kuramba kuti kuora uye kushanda kwekuita kwemuviri womunhu kunowanikwa nezera. Zvinotarisa kutarisa kumativi ose kumusha wakwegura kana chipatara kuziva kuti pane chokwadi kune chirevo ichi.
Izvozvo zvakati, "American College of Sports Medicine's 2009 Position Stand," Kuratidza Kuita uye Chiitiko Chekuita Vakuru Vakwegura, "inotaura humwe uchapupu hunotsigira kushandiswa kwekuita basa nekuita zvekuita zvekuita kune vakwegura vakuru senzira yekuderedza dambudziko rezvirwere zvisingaperi, kuwedzera mararamiro emararamiro, kuchengetedza simba rekushanda (kukwanisa kuita mabasa ehupenyu hwezuva nezuva, sekubika nekuchenesa), nekuvandudza matanho ehutano hwepanyama hunorwisana nemigumisiro yekukwegura. Aya mazano anobatsira anowanikwa kune vanhu vakawanda vakwegura-vane simba uye vasina basa, avo vane hutano hwakanaka nevaya vanochengeta zvirwere zvisingagumi-chero bedzi simba romuviri rinoyeukwa pavanenge vachigadzira chirongwa.
Izvo zvinotora ndezvokuti hazvisati zvanyanyisa kunotanga kuronga chirongwa chekushandisa muviri uye kukohwa zvakabatsiro zvekuita basa. Izvozvo zvakati, iwe haufaniri kunyoresa mbuya vako vane makore 85 muBarry's Bootcamp kana Soul Cycle kana iye ane ruzivo rwekushanda kwekushanda mune hutano hwakamuita kuti ave seakakundikana kana kuti zvishoma achizununguka pamakumbo ake. Kune vakwegura vane kurasikirwa nhanho kana maviri mumakore avo akazotevera, kana kuti vari kurwisana nemigumisiro yekurwadziwa kusingaperi kana kuremara nekuda kwekukuvadzwa kana hutano hwehutano, kune zvigaro zvekushandisa zvinoshandiswa zvinogona kuvandudza simba, utano hwemwoyo, kufamba, uye kuenzanisa, zvose kubva mukunyaradzwa kwesimba rakasimba. Funga nezvekuita 10 kunotevera se nzvimbo yakanaka kutanga.
1 - Ankle uye Wrist Anoputika
Vazhinji vakwegura vanorwisana nekusafambiswa kwakashata pamigumo, izvo zvinogona kuita kuti pave nezvinetso nekuenzanisa nekufamba. KJ Landis, mudzidzisi wega, uye mubatsiri wemusangano wehutano hwakanaka anotaura "kumuka" maoko nemakumbo kuburikidza nehuwandu hwekudzika-simba hunofamba zvisati zvaenda kune dzimwe nzira dzakasimba.
- Gara wakareba pachigaro chakasimba, saka musana wako wakarurama uye hausi kumira pamusoro pechigaro zvakare.
- Flex minwe yako, kuzarura nekuvhara zvibhakera zvako kanoverengeka usati waita zvibhakera uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.
- Ita zvidzidzo zvakafanana netsoka dzako. Kutanga, shandisa mafungiro uye rongedza rutsoka rumwe nekuzvimiririra sezvaunoita panguva imwechete nekugadzirisa zvigunwe zvako.
- Imwe panguva imwe, pfugama rimwe nerimwe rekunze kune dzimwe kunze, kamwe chete panguva imwe, gurudza gumbo rimwe nerimwe mukati mukati gumi.
2 - Imwe-Nheyo-Mhuru Inomuka
Landis inotorawo vanhu vakwegura kuburikidza nechikwata chechigaro-based alternating calf inomutsa kuwedzera simba nekufamba kuburikidza nejasi riri pasi.
- Akagara akareba pachigaro uye tsoka dzakasimwa pasi pasi pamusoro pekuputika-kure, fambisa pfungwa yako uye utarise mberi.
- Tanga nerutsoka rworudyi uye usimudze chitsitsinho kubva pasi uchikwirira sezvaunogona, uchiedza kusimudza zvakakwirira sezvaunokwanisa pazvigunwe zvako, uchiita mhuru sezvaunenge uchiita. Dzosa chitsitsinho kudzokera pasi uye dzokorora kuti upedze sete rezvidzo gumi.
- Dzokorora chikwata nejoko roruboshwe.
- Ita zvitatu zve 10 zvakatsika pamakumbo.
Mushure mokuita masero okutanga, wedzerai mamwe maiti maviri edzokorora, nguva ino ichisimudza zvitsitsinho pamwe chete. Pakuguma kwegadziriro yekupedzisira, tora zvitsitsinho zvakasimudzwa kubva pasi pasi kwemaminitsi makumi maviri.
3 - Gara-uye-Stands
Zviri nyore kutora kugara uye kumira zvakanyanya semukuru wechidiki, asi vanhu vakwegura vanowanzotamburira kuti vamire kubva kune zvigaro zviduku kana kubva pamabhedha akareruka. Maererano nemudzidzisi wega uye murayiridzi wezvikwata zvehutano, Jill McKay, muvambi we Narrow Road Fitness, se-stand-and-stands ndiwo anonyatsogadzirisa zvikwereti zvinogona kubatsira vakwegura kuwana kana kuchengetedza kukwanisa kupinda nekubuda kunze kwezvigaro pachavo, vachivandudza gumbo simba, kushanda zvakanaka, uye kutonga.
Ikoko-uye-chimiro ndechekuti zvinonzwika sei.
- Tanga kugara pachigaro chakasimba, tsoka dzakasimwa pasi pasi pamusoro pehup-kure kure.
- Uchishandisa rubatsiro ruduku kubva pamaoko kana maoko kana zvichibvira, shandisa chinangwa chako, uye enda mberi kubva muchiuno.
- Simbisa uremu hwako mukati memakona mana etsoka dzako uye uzvisundire kuti umire, uwedzere mabvi ako nezviuno zvakakwana.
- Dzorerai kufamba, kuisa zviuno muhudyu mako uye kupfugama namabvi kuti uzvinyatsozvidzivirira kunzvimbo yakagara.
Kana iwe usingakwanise kumira kumativi ose kuenda kunzvimbo yakamira, ingochinja uremu hwako mberi uye simudza gumbo yako inch kana maviri kubva pachigaro chigaro uye ubatisise kwechipiri usati woderedza zvakare. Nokufamba kwenguva, shanda mukukudziridza simba uye kuenzanirana zvakakosha kuti usvike pakamira.
4 - Yakagara Hip Marches
Kune avo vanoda kuvandudza kushanduka kwemamiriro nekufamba kuburikidza nehudyu, kana avo vanoda sarudzo yakagadziridzwa yekuita maitiro emwoyo, kugara pamakumbo mazamu isarudzo yakanaka. Monica Lam-Feist, mudzidzisi weACE-akapupurirwa uye mutungamiri wehutano paAlgaeCal, anopa mazano anotevera ekuita basa racho.
- Gara wakareba pachigaro chakasimba, tsoka dzako dzichigara pasi, pasi-kure.
- Bata mapuranga kana zvigaro zvechigaro chechigaro nemaoko ose uye ugoita mimba yako yemimba kuti ubatsire kuchengeta chiedza chako chakareba.
- Dzorera gumbo rako rokurudyi nemabvi ako akadzikamisa zvakakwirira sezvaunogona kunyatsogona, sekunge iwe uchiita kufamba kwemahombekombe.
- Deredza pasi rutsoka rwako rworudyi kubhedha nekutonga.
- Dzokorora kune rumwe rutivi.
Ita maitiro anosvika makumi maviri ekufambisa. Tora kamu, uye dzokorora maviri kusvika katatu kakawanda. Ichi chiito chinogona kupfuurirwa nokuda kwehutano hwemwoyo, kana kuti inogona kuiswa mukati mekudziya-up kuti ubatsire kusimudza kushaya kwemwoyo uye kuwana ropa richiyerera usati wamboita humwe humwe hunosimbisa simba.
5 - Heel Slides
McKay anoshandisa chitsitsinho cheshedi nevatengi vake vakwegura sechimiro chechishandurwe hamstring curl rakagadzirirwa kubatsira kusimbisa masimba makuru ari kure nechekupedzisira kwehudyu pakati pemaruva nemabvi. Nemhaka yokuti hutano hunodiwa hunodiwa, basa racho rinogonawo kusimbisa masimba emimba.
- Gara wakareba muchigaro chakasimba, nemabvi akadzikamisa uye makumbo akaputika pasi pasi pamusoro pehup-kure kure.
- Wedzera rutsoka rworudyi uye fambisa rutsoka rworudyi, saka chitsitsinho chinoramba chichitarisana nenyika, asi zvigunwe zviri kutarisa kumusoro.
- Ita yako gorosi uye nyundo, uchishandisa mazamu aya kuti atakure chitsitsinho chako chekurudyi kumashure chechigaro apo inoramba ichibatana nechomukati.
- Dzorera chikamu chacho uye shandisa chidenderedzwa chako kubva kwauri, uchiwedzera bheji rako rorudyi. Ita zvinodzokorora 10 kusvika ku12 kune rumwe rutivi usati washandura makumbo.
- Pedzisa maviri kusvika matatu katatu pamagumbo.
Kunyange zvazvo basa iri rinogona kuitwa pasina chero mudziyo unokosha, iwe ungada kushandisa pepa pepati kana tambo duku kuti zvive nyore kuti chitsitsinho chigovere pasi.
6 - Akagara Shoulder Press
McKay anotaura kuti zvakakosha kusanganisira simba-kudzidzisa maitiro anoshandura nyore nyore kuita mabasa ezuva nezuva. "Ruoko rwepamusoro runomuka kana kuti risina zviyero inzira yakanakisisa yekudzidzira kuisa zvinhu kunze pamashalofu kana muchengeti chepamusoro," anodaro. Mukuwedzera pakuvandudza simba, rudzi urwu rwekusimudzirwa kwepamusoro kunotora mapepa kuburikidza nehupenyu hwakazara hwekufambisa iyo inobatsira kuchengetedza kushanduka kuburikidza nemapfudzi.
Shandisa dumbbells shoma, mabhodhoro emvura, zvinhu zvakagadzirwa nemakwenzi, kana kuti mapoka ekudzivirira kuita basa iri. Kana uri kushandisa boka rinopikisa, sarudza refu, gorofu bhenji uye uchengetedze iyo panzvimbo nekugara pamusoro pepakati pebhendi usati wabata rimwe nerimwe kuguma kuita basa racho.
- Gara wakareba muchigaro chakasimba, tsoka dzako dzakadzika pasi pasi nepamapfudzi ari kure.
- Tora bhomba rekudzivirira kana kuguma kwebhande rinopikisa mune rumwe ruoko ruoko pamafudzi ako, zvipfeko zvako zvakakotama uye zvanza zvako zvinotarisana newe.
- Dzvinya maoko ako zvakananga kumusoro, kuwedzera zvikanda zvako.
- Ngwarira pasi zvanza zvako kumashure ekutanga.
- Pedzisa maviri kusvika matatu mitatu yegumi kusvika kune gumi zvakare.
7 - Akagara Torso Twists
Maererano naCaleb Backe, mudzidzisi wepamusoro uye ane hutano uye hutano hwakanaka hweMaple Holistics, uyo akagara pasi anoratidzira anokanganisa nheyo, kunyanya kuvhara, asiwo achikurudzira kumera kwepelinha.
- Gara wakareba, tsoka dzako dzipfekedze pasi pasi pamusoro pechiuno-kure kure. Iva nechokwadi chokuti hausenderi pachigaro.
- Isa maoko ako zvishoma mushure memusoro wako, zvikanda zvako zvakakotama uye uchitarisa kumativi eimba yacho.
- Kuchengetedza mapepa ako zvakasimba, chengeta uye kushandura torsi yako kune yakarurama kusvika iwe unogona kunyatsogona.
- Inhale uye dzokera kunzvimbo, uchengete chiuno chako chakasimba.
- Edzai uye shandurai torsi yenyu kuruboshwe kusvikira pamunogona kunyatsogona.
- Inhale uye dzokera kunzvimbo.
- Ramba uchingosvikira wanyengedza kune rumwe rutivi pakati pematanhatu nemasere. Zorora, zvino ita chechipiri.
8 - Kugadziriswa gumbo rinokurudzira
Landis inoratidza kuti vakwegura vakuru vanoita rudzi rwechigaro-based modified leg leg lift kuti vavandudze simba ravo guru. Kunyange zvazvo zvakanakisisa kushandisa chigaro chakasimba nemaoko ekugadzirisa izvi, iwe unogonawo kuita basa racho uchikwira mitsara yechigaro pamakumbo ako.
- Gara wakareba muchigaro, chinamato chako chakabatanidzwa, tsoka dzako pamwe chete uye zvakadzika pasi. Dzorera mapepa ako kumashure kuti urambe wakakwana.
- Bata chigaro chechigaro kana kuti chigaro chechigaro. Kuchengeta tsoka dzako nemabvi pamwe chete, simudza makumbo maviri zvakakwirira sezvaunokwanisa (nemabvi akadzikamisa) sezvaunenge uchibudisa.
- Gara kwemaminitsi mashanu, uye chengetedza tsoka dzako kumashure.
- Ita zvinodzokorora gumi kusvika ku12 uye uzadzise zvikamu zvitatu kusvika kune zvishanu.
9 - Modified Planks
Mapuranga haasi akanaka kune vechidiki. Iyi miitiro yakasimba inokurudzira kugadzikana kwemasimba uye simba kuburikidza nehafu yepamuviri yemuviri. Dambudziko, hongu, ndeyekuti vamwe vanhu vakwegura havagone kunyatsotsigira muviri wavo wose wakakwana asi vachichengeta fomu yakakodzera. Zvisinei, McKay anoratidza chigaro chakasarudzwa chekugadzirisa kuita kuti kufambisa kuve nyore.
Ita sachigaro pamberi pemadziro kuitira kuti chigaro chigare chakasimba uye hachizogadziri kana kufamba kana uchiita mapuranga. Iwe unokwanisa kumira chigaro kuitira kuti chigaro chinotarisana nemadziro, zvichikupa iwe kusvika kumashure kwechigaro chekusigirwa, kana iwe unokwanisa kuisa chigaro kuitira kuti kumashure kwave kutarisana nemadziro, zvichikupa iwe kupinda kwechigaro chechigaro kuti vatsigire. Vakuru vane mazinga mashoma esimba kana kufamba zvakanaka vanofanira kutanga vachishandisa mushure wechigaro kuti vatsigire.
- Kana imwe chigaro ichichengeteka pamadziro, isa maoko ako kumashure kwechigaro (kana pachigaro, zvichienderana nechinzvimbo chechigaro) saka maoko ako akareba kure.
- Ita chinangwa chako uye utamise tsoka dzako kumashure kusvikira muviri wako ukarongedza zvakananga diagonal line kubva pane zvitsitsinho kusvika kumusoro wako. Maoko ako anofanira kunge akakwana zvakakwana, zviuno zvako zvinofanira kuenzaniswa zvakakwana pakati pemabvi ako nemapfudzi ako, uye iwe unofanirwa kunzwa kuti mimba dzako dziri kushanda kuti muviri wako ugare wakasimba.
- Bata nzvimbo yemaminitsi gumi kusvika makumi matanhatu asati adzokera kumira.
- Zvose zvizere zvitatu, kubata pombi imwechete kwenguva yakawanda sezvaunokwanisa kana uchichengetedza maitiro akanaka.
10 - Kugadziriswa maGurpe
"Hongu, ndine makore makumi manomwe ekuberekwa ari kuita burpees!" anodaro McKay, uyo anotenda zvakasimba mukuchengetedza vashandi vake vezera rose vakapikisa. Icho chinyengeri, hongu, chiri kuita makore-uye kukwanisa-kukwanisa kugadziridza. Zviremera zvakasimba zvinogona kunge zvisingawaniki kune vakawanda vakwegura, asi zvichienderana nesimba uye kufamba, zvinogona kunge zvakachengeteka zvakakwana nekugadziriswa. Semuenzaniso, funga kushanda kuburikidza neburpee sezvinotevera:
- Shingai chigaro chakasimba kurwisa rusvingo kuitira kuti kumashure kwave kumadziro uye chigaro hachisi pangozi yekudonha kana kufamba.
- Simira uchitarisana nechigaro, tsoka dzinenge dziri kure nemapfudzi.
- Dzvinyirira muhudyu mako uye dzokotama mabvi kuti uite hafu-squat position.
- Isa mavoko maviri akasimba pachigaro chechigaro, maoko akazara zvakaperedzwa uye mapendeti akaiswa pasi pamafudzi.
- Nhanho imwe netsoka, imwe yacho, shure kwako, saka muviri wako unogadzira mutsara wakarurama kubva pazvitsitsinho kuenda kumusoro mune a modified chair plank position.
- Dzorerai kufamba uye kutsika netsoka imwe neimwe mberi kuenda kunzvimbo yavo yekutanga.
- Dzvinyirira kuburikidza netsoka dzako uye wedzera mabvi ako nemaguno sezvaunomira kumira. Sezvaunoita, tambanudza maoko ako pamusoro wako, uchirova maoko ako pamwechete.
- Izvi zvinokosha sechinhu chimwe chete chakashandurwa chair chair burpee. Ita zvose zvaungaita (chinangwa chekutanhatu kusvika kune gumi) nechimiro chakakwana. Pedzisa maviri kusvika matatu.
> Kwakabva:
> American College of Sports Mishonga, Chodzko-Zaiko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. "American College of Sports Mushonga Chimiro Chimiro. Kuita muviri uye Basa reMweya kune Vakura Vakwegura." Mishonga uye Sayenzi muMutambo uye Kudzidzira. https://doi.org/10.1249/MSS.0b013e3181a0c95c. July 2009.