Shandisai miitiro yenyu yekuita basa
Hapana chakaipisisa pane kuita rimwechete zuva rokupedza zuva-in, uye zuva-kunze, risina mugumo mukuona. Kunyangwe iwe uri pakati pekudzidziswa kwakasimba, unoda dzimwe nguva kuchinja zvinhu kuti uwedzere zvimwe zvinonhuwira muupenyu hwako hwekushanda. Izvi zvinogona kukubatsirawo kugadzirisa kusanzwisisika kwemasumbu nekuderedza mikana yekukuvara.
Basa rinotevera rakatevera rakagadzirirwa nevadzidzisi vezvakanaka uye nyanzvi dzinobva kunyika dzakapoteredza semasangano ega-based routines. Saka tora rambo ruka, Theraband, kana bhokisi rebhokisi, uye gadzirira kugadzira jira. Iwe uchashamisika kuti kubatevedza kutsva kunogona kudzorera sei mufaro wako wekugara uine utano hwakanaka.
1 - Inventive Theraband Workout
ChaiseFitness, basa rakagadzirwa naimbova dancer Rachel Piskin, anoshandisa nguva refu, flat Therabands semashandiro ekudzivirira mashandisi. Kana iwe usati uine imwe chete, unogona kutenga bhenari ye $ 10 kubva mune zvekutengesa zvigadzirwa musati wambotevera pamwe chete neinventive, dance-inspired inspiration yakagadzirwa naPiskin. Nekubatanidzwa kwe-high-intensity cardio kudzidzira, kunakidza, kutamba-kufanana-kufanana, uye zviduku zvishoma, ichi chinhu chakakura chose-chakakomberedza kushanda kuti chiwedzerwe purogiramu yakawanda yekudzidzisa simba.
2 - Chirongwa chekunyora
Tungamira panze uye uwane sarudzo yako yepamusoro ye bleachers, ingave iri paki iri pedyo, chikoro, kana yunivhesiti yemo. Iyi inhandare yakasimba yematambo inoda haisi chinhu asi muviri wako wega uye sezvikamu zvezvikamu. Kushanda kunoenderana nematanho ematanho inzira yakanakisisa yekupikisa kutsungirira kwako musimba uye simba remwoyo, uye kana ukawana unyanzvi semudzidzisi Shannon Colavecchio, unogona kurova mushure meboka rega rega musingashandisi chikamu chimwe chezvigadzirwa zvemidziyo.
3 - Basa rekushandisa kune zvidiki zviduku
Kana iwe wakanamatira mune dorm kana muimba yepahotera, iyo haisi chikonzero chekusiya basa rako nekuda kwekuvhara nzvimbo. Adhamu Rosante, mudzidzisi akakurumbira, akakurudzira kufamba kwakanaka-shanu, muviri-muviri wose wekugadzirisa muviri unogona kupedza chero kupi zvako. Yakakurumidza, kune-in-point, uye inobudirira, uye iyo yose midziyo yaunoda ichando chakasimba.
4 - Mushandirapamwe weKM Workout
Kana iwe ukaitika kuti uine bhegi rinorema kumba, asi iwe hausi kunyatsoziva kuti ungashandise sei kushandisa, usatarisa kunze kwekuita basa iri yakagadzirwa nevechirwi uye mu 18-time UFC muhondo, Chris Camozzi. Iwe unoda tambo yakasvetuka uye bhegi rinorema, pamwe chete nekutsungirira kukuru uye grit nokuti basa iri rakaoma .
5 - Basa Rokuita Basa Paunonzwa Uchida
Usakoshesa kukosha kwekudzorera nguva mushure mekushanda kwakasimba. Kana mishonga nemakumbo ako ari kunzwa zvishoma, haufaniri kudya mune imwezve yepamusoro-soro yekudzidzira. Pane kudaro, funga kuedza kuita basa rinotarisa kuzvizviisa, sezvinoitwa nhepfenyuro yechina inotarisa ku self-myofascial release. Kunyange kana usina michina chaiyo, iwe unogona kungoisa maviri tennis mipira mubhuti sock uye kubvisa pamugumo kuti uzvigadzire iwe pachako. Iwe unogona kushamisika kuti muviri wako unoda zvakadini kuputsika.
6 - Maminitsi manomwe ekudzidzira basa Paunenge Uine Nguva Pfupi
Zvose zvaunoda kugadzirisa kuburikidza nemusangano uyu wemaminitsi manomwe wakagadzirwa nemuvambi we Pregame Fit, Dempsey Marks, inyoresa yezvinyunyuta. Asi usarega kuedza kwekuita basa kunokunyengedza-nokuti iko kushanda kwenguva pfupi, Marks inokutora kuti uite nehuwandu-muviri, hukuru-yakasimba maitiro anovimbiswa kuita kuti mwoyo wako uwedzere.
7 - Basa Rokuita Unogona Kuzvikurira
Kana iwe uchida kusarudza maitiro ako pachako pane kurega mumwe munhu achikusarudzira iwe, ungada kubata kabato yemakadhi. Nekodzero yekuziva, iwe unogona kutora chero imwe yemasikiti emakadhi mumudzidzisi wega. Kungosarudza sutu imwe neimwe kuita basa, ita nguva, uye tora kadhi kubva pachigodhi uye ita basa rakapiwa kadhi iwe wakananga kuwanda kwekudzokorora kadhi rinomirira. Iyo yakanaka yakajeka, asi kana iwe uchida humwe hutungamiri, tarisa mimwe pfungwa inofadza yekuita basa pano .
8 - Kudzivirira Kudzivirira
Hapana nguva yakafanana neyoyipo yekusvinura pamusoro pekuzvidzivirira kwako kunofamba. Ichi chikwata che Krav Maga chakagadzirwa nezvokuzvidzivirira uye kudzivirira nyanzvi, Jarrett Arthur, inopa maitiro akajeka uye anoshanda aunoda kurwisana nomunhu anorwisa. Kunyanya, zvakanyatsorongedzwa zvakanaka, nguva yako yekuita inoita sekuita basa-zvose izvo zvinodzivirira nekukanda zvinogona kuwana ropa richikwira.