Sezvaunokura, hupenyu hunoshingaira hunokosha kupfuura kare. Sezvo nyika inokuudza kuti inguva yekurega basa, zorora, uye uzvitorere nyore, muviri wako unoda kuti iwe ugare uchifamba. Uye kunyange iwe ungave wakagadzirira kurega kubva kune yako 9-5, usanamatira zvipfeko zvako zvekufamba zvakadaro zvakadaro. Ichokwadi ndechekuti kana iwe unonyatsoda kufara nemakore aya endarama uye kuwana nguva yakanakisisa kubva kwavari, nzira yako yakanakisisa ndeyokushandisa nguva dzose .
Mune imwe nyaya inoti Active Seniors Enjoy Life More, iyo American Council in Exercise inoshuma, "Sezvaunokura ... kugara uchirovedza muviri kunogona kubatsira kusimbisa simba, kuchengetedza kuzvimirira, uye kugadzirisa zviratidzo zvekurwara kana kurwadziwa. Kudzidzira muviri kunogona kuderedza zvimwe zviratidzo zvekukwegura. "Wow! Wakatengeswa zvakadaro here? Asi tarisai, pane zvakawanda. Paunenge uchitora kufamba kwako kwezuva nezuva kunoramba uri chikamu chakakosha chebasa iri rekugadzirira, kupinda mune simba rako rekudzidzira zvakare iwe chikamu chichaita kuti musiyano huve hupenyu hwako. The Center for Disease Control and Prevention ("CDC") inokurudzira simba rekudzidziswa kune vakwegura vakawanda kuti vabatsire kuderedza zviratidzo zvezviitiko zvisingaperi:
- Arthritis
- Osteoporosis
- Chirwere cheshuga
- Kuwedzera muviri
- Kutambudzika shure
- Kuora mwoyo
Nhau dzakanakisisa dzezvose ndeyokuti kukohwa mibairo yekudzidziswa simba hakudi kusanganisira kushanda zvakaoma kana kuti kuenda kumitambo. Izvo zvakajeka, maitiro anobatsira anogona kuitwa zvakanaka mumba mako. Hazvirevi kuti kuenda kumitambo yekurovedza kana fitness centre haisi pfungwa yakanaka.
Chaizvoizvo, zvivako zvakawanda zvinopa mapoka akakura kune vakwegura pamwe nevashandi vane ruzivo vanogona kukutungamirira kuburikidza nehutano hwakanaka. Zvisinei, iyi yekugadzira maminitsi makumi maviri inogona kuitwa chero kupi zvako, chero nguva. Zvose zvaunoda ndezvipfeko zvemafurosi (3-5 mapaundi kutanga, 8-10 mapaundi sezvaunowedzera simba) uye shangu mbiri dzakanaka uye wakagadzirira kuwana itsva inoshanda iwe! Nokuda kwemigumisiro yakanakisisa, tsvaga shamwari kana shamwari yako kutora dambudziko iri newe. Iwe uchachengetana mumwe nomumwe kuti azvidavirire uye akachengeteka paunenge uchiita muduku pamwe chete!
Kuvhenekera: 4 Maminitsi
Zvakakosha kuti iwe udzidzire-kunyanya, zvikurukuru iwe paunenge wava nemakore. Maererano neAmerican Heart Association, "Kushambidzika kwakanaka kunokonzera mitsipa yako yeropa, kuve nechokwadi kuti mishonga yako yakanyatsogadzirwa nemhepo. Nokuderera zvishoma nezvishoma kuwedzera mwoyo wako, kutonhora-kunobatsirawo kuderedza kushungurudzika pamwoyo wako. "
Dzoka kuburikidza zvinotevera 4 kushambidzika kunofamba kweminiti imwe imwe neimwe pasina kumira mukati.
Jogo munzvimbo - 1 Minute
Tichifunga nezvezvinodikanwa zvemuviri wakwegura, kana kufamba kwakaderera kunobatsira iwe zviri nani, ingofamba nemabvi marefu panzvimbo yemaminiti 1.
Kunyorera - 1 Minute
Punching inzira yakanaka yekudzikisa muviri wepamusoro uye kuwana ropa rinoputika kose. Ita kwemaminiti 1.
A) Chimira netsoka zvishoma zvakapfuura mapepa-kure uye kupfugama mabvi zvishoma. Simbisa chinangwa chekuchengeta nzvimbo yako ichiripo.
B) Tambanudza ruoko rumwe panguva imwe chete.
Knee Thrusters
A) Tanga kumira nemakumbo akareba kupfuura mafudzi akavhara kure uye udzoke tsoka mbiri mune imwe nzira zvichibvumira kuti zviuno zviite sezvinenge uri mumvura isina kudzika. Bondo rinotangira rinenge 90-degree angle uye chitsitsinho kumashure chikasimudzwa. Nhumbi dziri muchengeti pamberi pebhokisi.
B) Gadzirai mabvi kumashure kuti musvike kumusoro kumakumbo nemaoko muhudyu. Dzorera rutsoka pasi uye dzoka.
Basic Squat - 1 Minute
Pedzisa ushamwari hwako nechokutanga squat. Edza kuita kuti gedhi rako riwisire pasi sezvinokwanisa kuti uchengetedze hip flex flexor mobile uye ikudzivise kutora kukwegura kwekare "kuvhara" paunofamba.
A) Mira zvakakwirira nemakumbo ako chiuno-kure kure . Zviuno zvako, mabvi, uye zvigunwe zvinofanira kunge zvichitarisana mberi. (Bata dumbbells mumaoko kuti uite zvakaoma).
B) Bendama namabvi ako uye wedzera mapako ako kumashure sekunge iwe uri kuzogara zvakare pachigaro. Iva nechokwadi chokuti iwe unogadzika mabvi pamagunwe ako uye uremu hwako muzvitsitsinho zvako. Simuka zvakare.
Basa Rokuita - Maminitsi 15
Enda kuburikidza nezviitiko zvinotevera zve nhamba yakakurudzirwa yekudzokorora. Dzvanya pazita rekuvhima kwekutsanangurwa kwemifananidzo kana zvichidikanwa. Zorora 1 miniti pakati pega yega yega.
Squat Curl Knee Lift
A) Kutanga muchikwereti, chiyero shure kwezvitsitsinho nemaoko akareba pedyo nerutivi akabata dumbbells.
B) Dzadza gumbo rako kuti usimudzire uye usimudze mabheji ako apo iwe unenge uine zviyeve pamafudzi ako.
C) Zvishoma nezvishoma kuderedza zviyero zvichidzika pasi uye dzokera kunzvimbo ye squat. Dzokorora nemabvi akabatana.
Ita 8-12 kune rumwe rutivi uye zorora 1 minute.
Target: biceps, glutes, quads
Akavhara Kumusoro Press
A) Kutanga nemakumbo hip kure kure. Uya nemakumbo kunze kune rumwe rutivi kuumba chinangwa chinzvimbo chinzvimbo nemaoko, zvigunun'una zviri pamucheto wemusoro, uye mimba dzese dzakasimba.
B) Shandisa dumbbells zvishoma nezvishoma kusvikira maoko akarurama. Zvishoma nezvishoma dzokera kunzvimbo yekutanga nekutonga. Dzorerai chidimbu chaunoda chekare.
Itai kuti zvive zvakaoma: Kushanda zvakaoma nekuvandudza kuenzanirana, mirai kune rimwe rutsoka muchiita hafu, uye rimwe rutsoka.
Dzokorora 8-12 Kudzokorora. Zorora 1 miniti.
Target: mapepa, biceps, kumashure
Reverse Grip Double Arm Row
A) Tanga nemamakumbo pamwe chete uye garazve muchikamu chechidiki chinobata mimba. Hondo dziri pamberi pemuviri unobata dumbbells pachikwiriso chakakwirira uye nemichindwe inotarisana nedenga.
B) Dhonza zvidzitiro mushure mehudyu zvinyoronyoro zvinyongedza muviri wechipfuva kuitira kuti iwe unzwe lats uye triceps uite uye udzoke mberi nekutonga.
Dzokorora 8-12 Kudzokorora. Zorora 1 miniti.
Target: triceps, shure, mapepa
Bird Dog
A) Kanda pamatanda pamakumbo mana. Enda kune imwe ruoko kwenguva yakareba, svetera mumimba, uye wedzera gumbo rakasiyana rakakura shure kwako.
B) Dzokorora kune rumwe rutivi.
Ita 8-10 pamativi ose. Ita zvishoma nezvishoma uye zvakasimba, kubata ruoko uye gumbo kunze kwenguva pfupi usati wachinja. Zorora 1 miniti
Zvimwe
Glute Bridge
A) Rara kumashure nemabvi akadzikatira chiuno chidiki uye chikafu chikagara pamatope akaiswa pasi pemabvi.
B) Itai chinangwa uye chengetedza maruva ako sezvaunosimudza mahudyu ako kune bhiriji. Bata, kupenya zvakasimba, uye dzokera kumatambo nekutonga.
Dzokorora 8-12 Kudzokorora. Zorora kwe 1 Minute.
Itai kuti zvive zvakaoma: Kuwedzera simba remakumbo uye kugadzikana, edza basa iri negiyo rimwe panguva. Simudza gumbo risina kushanda mumhepo sezvo iwe uchikwira uye uchidzika.
Target: glutes, hamstrings
Kneeling Shoulder Tap Push Up
A) Kutanga mumabvi apamusoro pamabvi nemaoko pasi pasi pasi pemapfudzi uye kumashure zvakatambanudzirwa kusvika kumabvi.
B) Chifukidzi chemuzasi kusvika pasi ichichengetedza kusina zvakasimba. Sezvaunodzingirira kumashure kuti ufukidze pombi pombi padzanja rorudyi kuruboshwe rworuboshwe ugozviisa pasi.
C) Dzorerai kusundira asi apo iwe unomuka pfupa roruboshwe pafudzi rorudyi. Ramba uchinge wakasimbiswa zvachose uye usapinda mutsi "kuvhara" kune rumwe rutivi sezvaunenge uchitora.
Ita 8-12 kusvitsa-ups zvachose. Zororo 1 Minute.
Target: maoko, mapepa, nheyo
Mid-Back Extension
A) Tanga kurara pasi nechiso pamat. Simudza kure kure nematara kuti uite navo uye shandura mapepa pasi seri. Musoro wacho wakasimudzwa munzvimbo yakaderera hover. Mumuviri wako ndeyera yakareba.
B) Kushandisa mushure mushure mako uye nheyo, simudza chifu kubva pamate kuti uwedzere sezvaunenge uchinyora. Funga kuwedzerwa kubva korona yemusoro.
C) Inhale uye dzoka zvakare kumatope zvishoma nezvishoma kupfuurira kupfuvura kuburikidza nomukona kana uchidzoka.
Ita zvinodzokorora 8-12. Zorora 1 miniti.
Target: kumashure, nheyo
Muviri Wakakwana Unotarisa
A) Kutanga kurara pamubhedha nemaoko akawedzerwa kumusoro, makumbo marefu, uye tsoka dzakasununguka.
B) Inhale sezvaunosimudza maoko uye uchitanga kuvhara chin na chepfu mberi. Exhale sezvaunenge uchiputira gumbo rose uye pamusoro pemakumbo kusachengeta kubatidzira uye kubata zvigunwe.
C) Inhale sezvaunenge uchinge uchinyura musana wako kumashure kune rimwe vertebrae panguva imwe uye unofanidza sechikamu chepamusoro chemushure chemashure uye zvombo zvinosvika pakutevera pamusoro. Dzokorora uchifamba zvishoma nezvishoma uye uchishandisa mimba kuti usimudze uye udzike, kwete nguva.
Ita zvinyorwa zvema 8-10.
Target: core, mapepa, kumashure