Kushambira kunowanzofungidzirwa senjodzi yepfungwa -inopesana mwoyo wako nemapapu sezvaunoramba uchifamba kwenguva refu padziva, uchikwikwidza. Asi kutarisa kushandiswa kwekushambira sezvinongova nemwoyo chete inotengesa basa iri pfupi. Paunofamba nemvura, sangano rimwe nerimwe rinogadzira zvinopesana nekudzivirira kwezvakanaka kwemvura pachayo-zvose zvinosundira, zvese zvinokwevera, zvese zvinokamba, uye kukurova, zvinoda kuti iwe ushandure mvura inenge yakakomberedza muviri wako, ichikudzinga kunze.
Izvozvo, pachazvo, inopa mukana wekuwedzera musimba kutsungirira. Izvi zvinorevawo kuti unogona kuronga zvirongwa zvekuita basa kuti uwedzere kupikisa maitiro ekushambira, kushandisa zvishandiso uye kusanganiswa kwezvipembenene uye dzimba-based bodyweight maitiro kuti uwedzere kusimbisa simba.
"Kuti uwane simba, unogona kuita zvinhu zvakasiyana-siyana," anodaro Kim Evans, aive anonzi Fitness Specialst uye mudzidzisi wezvikwata zvemagariro anonyatsozivikanwa anonyanya kugadzirisa mafambiro emvura ose muSouth Lake Community Fitness uye Aquatic Center. "Kana iwe uchinge uchinge uchinge ushambira, iwe uchawana simba rekumusoro kana kuti pasi pasi nekuparadzanisa kubasa kwako, uchiita zvimwe-kutora-kudzidzisa muviri wepamusoro uye kukanganisa-chete kudzidzisa muviri muviri.Unogonawo kuwana simba nekuenda, 'kuendesa muviri wako mumvura munzvimbo yakasviba.Semuenzaniso, unogona kuita kufamba kwechikwata chechikepe mukati memvura isina kudzika kana yakadzika, iyo inenge isina kuderedzwa kana kuti yakanakisisa kudarika kushambira, ichiwedzera kukurira kukuru . "
Chero zvazvingaitika, Evans anotaura kuti zvinowanzoshambira zvishandiso, zvakadai sezvikwereti, kushambira fins, kushambira paddles, uye kunyange dziva neodles, zvinogona kuwedzera kukura kwako kudzidzira kuedza. Funga nezvazvo-kunyanya iwe uchifamba mumvura, zviri nyore kuti basa rako rive.
Saizvozvowo, zvishoma nezvishoma iwe unofamba uchifamba mumvura, zvakaoma iwe kubasa kwako kunobva. Zvishandiso zvakadai sekukwereka uye kushambira fins zvinogadzirisa chirwere chako kana kufamba kunowedzera kushanda kuburikidza nekuwedzera nzvimbo yomuviri wako, kukumanikidza kuti ushande zvakaoma kudarika mumvura. Chigumisiro chinhu chakasimba, kuvaka-simba.
Pane nzira dzakawanda dzokubatanidza basa rine simba mumutambo wako wokushambira. Funga nezvemashoko anotevera, ezvo tanga kugadzira sezvo iwe uchikura iwe pachako kushandura kushanda.
Hovha Kubvarura Kuita Kuti Uve Simba
Kuti uwane simba kuburikidza nekugadzirisa zvinoshandiswa chete nekushambira, zvakakosha kuisa pfungwa pazvinhu zvitatu: kushanda nesimba, kushorwa, nekugadzirisa hurongwa. Rob Jackson, mudzidzisi wega, mudzidzisi wezvokudya, uye Ironman Athlete anoratidza kushandisa kushambadzira, sezvakaita Speedo's Power Paddles, kuumba kukurudzirwa nekurohwa kwega.
"Kurwisana kwakanyanya kunoda simba rakawanda kuti usvitse nzira yako mumvura," anodaro Jackson, achiwedzera kuti fomu yako inonyanya kukosha. "Iwe unofanirwa kuve nechokwadi chekuti hukuru hwemashure ako mushure huri kuita huwandu hwebasa. Kana iwe uchinzwa mapepa ako achigomera mushure mako shure kwako, unoshambira nemafomu asina kunaka." Iva nechokwadi kuti uri kudhonza mumvura nemusana wako, panzvimbo pokumanikidza nemafudzi ako.
Kukudziridza simba, kunyanya simba remuviri, Jackson anopa basa rinotevera:
- 100 mamita freestyle kushambira, kutarisa mafomu
- Masekondi 30 akasara
- Mamita makumi mashanu achikomba chete, kana asina kana kickboard kuti abatsirwe
- Mamita makumi mashanu ekuberekwa kwechifuva, kutarisa pamhando
- Masekondi 30 akasara
- Mamiriyoni zana emakumbo emakumbo achishandisa mashizha, rinongedzera chete kumusoro wepamusoro; iwe unokwanisa kuisa buoy pakati pemakumbo ako kuti ubatsire kuchengeta chiuno chako
- 50 mamita freestyle kushambira, kutarisa pamhando
- Masekondi 30 akasara
- Mamiriyoni zana emitambo yakashandiswa achishandisa zvidzitiro, tarisa pakuita hurukuro huru neruoko rumwe
- Mamita makumi mashanu ekuberekwa kwechifuva, kutarisa pamhando
- Masekondi 30 akasara
- Mamiriyoni zana emitambo yakashandiswa uchishandisa mashizha, funga nezvekugadzira mvura kumashure
- 50 mamita backstroke
- Masekondi 60 akasara
- Mamiriyoni zana emitambo yakashandiswa achishandisa zvidzitiro, tarisa pane zvose-kushanda
- 50 mamita nyore nyore freestyle kunotonhora pasi
Maererano naJackson, urefu hwebasa iri huchasiyana, zvichienderana nekutsanya kwako. Nharaunda yose yakavharwa ndeye 850 mamita, naizvozvo kana iwe uri muhomwe wakashambira uyo anotora zvinenge maminitsi maviri nehafu kuvhara mamita 100, unogona kutarisira kuvhara chiitiko ichi mumaminitsi makumi matatu kana kupfuura.
Bodyweight uye Cardio Padzi Pakuvaka Kuvaka Simba
"Maitiro akanaka ekugadzirira kushambira kwekudzidziswa simba ndeyekubatanidza mu cardio nemitambo ye bodyweight," anodaro Kyra Young, mudzidzisi wega wega uye muridzi weRed Pear Life, uyo anopa kuvhudzira kushandiswa kuvatengi vane dziva ravo. Maererano neVechidiki, rudzi urwu rwemhando inobatsira kuchengetedza basa rinofadza, kuputsa mutezo wekugara uchidzora.
Wechidiki anotaura zvakare ku Speedo Push Plate sezvaakada kushandiswa pakudzivisa kudzivirira mvura. "Iyo Push Plate inogona kushandiswa kuwedzera kukundikana kwezviito zvakawanda zvaunowanzoita ne kettlebell kana dumbbell paunovaita pasi, zvakadai semapupa emichina."
Kana iwe usingakwanisi kuwana Push Plate, unogona kuita maitiro akafanana uchishandisa kickboard, kunyange zvazvo Push Plate inoita izvi zvidzidzo zvishoma zvisingakwanisi kunyatsogadziriswa uye zvakagadzirwa zvishoma-buoyant. Makatebhopiti, zvakasiyana, zvakaoma kubatisisa uye zvakaoma kuti urambe wakadzika.
Vechidiki vanowanzova nevatengi vanoita rimwe kana maviri mapepa emhirizhonga yakadaro, inoteverwa neketongwa yezviratidzo zve bodyweight zvakaitwa mumvura. Zvisinei, kune vashoma-vanoziva kushambira , vanobhadhara mamwe maitiro emvura, seaya akazara pasi apa, panzvimbo yeimwe yezviitiko. Heano chimwe chezviitiko zvake:
- Backstroke, gumbo rimwe . Kana iwe uri kushambira kusina simba, chimburudza katebheti kuchipfuva chako chekuwedzera kuwedzera, kuisa pfungwa pakukanda kwako panzvimbo pekurohwa.
- Jump squats, 20 kudzokorora . Mira mumvura-mvura yakadzika, tsoka dzako zvishoma kudarika kupfigira-kubhiti rakaparadzana. Kuchengeta uremu hwako pazvitsitsinho zvako, shandisa zviuno zvako zvekare uye udzike pasi kusvikira mapepa ako aputirwa. Dzvinyirira zvakasimba kuburikidza netsoka dzako uye svetuka mumhepo zvakakwirira sezvaunokwanisa. Paunenge uchienda, ramba uchiita basa racho.
- Seal jacks, 20 kudzokorora . Mira mumvura yakadzika-futi nemakumbo ako pamwe chete, maoko ako akatambanudzirwa pamberi pebhokisi rako pamapfudzi-refu, zvanza zvako zvinotarisana mukati. Ita zvose zviso kubva shure shure kwekuti iwe panguva imwe chete unosvinudza maoko ako kusvika kumativi, uchidzika nyeredzi-sechigaro. Pakarepo unodzokorora kufamba, uchikwira tsoka dzako kumashure apo iwe unobata maoko ako pamwe chete pamberi pebhokisi rako. Rambai muchimhanya-svetuka nekukurumidza sezvaunokwanisa.
- Kurongedza kwemadziro, kudzokororwa kwemakumi maviri . Mira mumuno- kuti ufukidze mvura yakadzika, akatarisana nechekudziva. Isa maoko ako pamadziro kana padziva rakadzika, naizvozvo zvanza zvako zvakanyatsoenderana nemapfudzi ako, zvikwata zvako zvakatambanudzwa. Kuchengetedza muviri wako zvakananga, benderera zvikwata zvako uye udzikise chifuva chako kumadziro. Apo zvikwiriso zvako zvakakotama pa 90-digrii, dzosa shanduko uye uwedzere zvikanda zvako.
- "Tambo dzenhema," 20 jumps . Mira iwe muchiuno-kuti ufukidze mvura yakadzika nemakumbo ako chiuno-kure kure, zvisikwa zvako zvakakotama uye maoko ako kumativi, sekunge iwe uri kubata rambo. Mimic a jump jump rope for 20 jumps, hopping up and down as you rotate your forearms and wrists.
- Pamberi pekumuka inoshandisa uchishandisa Push Plate, 10 kusvika 20 inodzoka zvakare . Mira netsoka dzako pamapfudzi ari oga mumvura yakadzika-mafudzi akabata zvinyorwa zvePush Plate mumaoko ose. Tambanudza maoko ako zvakananga pamberi pebhokisi rako kuitira kuti Push Plate yerutivi ienzane nevhu. Ita chinangwa chako, uye chengetedza marwadzo ako zvakananga, tsindira maoko ako zvakananga pasi mumvura kusvikira maoko ako ari pamativi ako uye Push Plate iri pamberi pehudyu dzako. Dzorera chikamu uye udonhe Push-Plate zvakare kuburikidza nemvura kusvika panzvimbo yekutanga.
- Nyota inokamba, 20 reps pamagumbo. Mirai muhudyu-kumvura yakadzika-yakadzika uye jog munzvimbo, uchikwevera chitsitsinho chako kusvika pachiuno chako nejog.
- Nzira dzinoshandisa Push Plate, reps 20 (10 reps par arm) . Simira netsoka dzako dzakadengenyeka, rutsoka rwako rworuboshwe pamberi pekodzero yako, mubhokisi-mvura yakadzika. Bata Push Plate muruoko rwako rworudyi, kubata chimwe chezvibato zvekati kuitira kuti chikwata chifanane nevhu. Bend mberi mberi muhudyu, uchiisa ruoko rwako rworuboshwe kuruoko rwako rworuboshwe kuti ubatsirwe, ruoko rwako rworudyi rwakanamatira zvakananga kubva pafudzi rako, zvichienderana nepasi. Itai mishonga yadzo mushure mokukwevera Push Plate kumeso enyu sezvamunochera musara wako. Apo iyo Push Plate inosangana nemuviri wako, inodzokorora kufamba uye ichisimudzira chimbo chacho kudzokera kunzvimbo yekutanga. Ita zvose zvitsva kune rumwe rutivi usati washandura mapande.
- Kumhanya kwemvura, kadhi rimwe . Jog kudzoka nepamhiri padziva. Kana dziva rako risina kudzika uye rakadzika mvura, uye iwe haunzwi kunzwa wakasununguka uchikwira mumvura yakadzika, kushambira kana kuti dzimba dzepamusoro padenga rakadzika.
- Ita mapapu, 20 reps (10 reps pamagumbo) . Mira mumvura yakadzika-yakadzika, tsoka dzako dzakadzungaira nerutsoka rwako rworudyi danho guru pamberi petsoka dzako dzoruboshwe. Kuchengetedza maziso ako akajeka, bendama mabvi maviri uye kuderedza mabvi ako kumashure kune pasi. Apo mvura inosangana nebhokisi-kana kukwirira kwepafudzi, inomira yakananga mudenga, kushandura kuiswa kwetsoka dzako kuitira kuti iwe uende nerutsoka rwako rworuboshwe pamberi pekodzero yako. Pakarepo udzike iwe kune imwe nzvimbo kuti uenderere mberi.
- Standing oblique twists uchishandisa Push Plate, 30 seconds . Mirai mubhokisi kumvura yakadzika-gadzika nemakumbo ako chiuno-kure kure. Bata Plush Plate inobata mumaoko ose maviri pamberi pevhendi yako, saka ndiro yakagadzirirwa zvakananga pasi uye kumutumbi wako. Simbisa nheyo yako, uye uchengetedze muviri wako wakadzika uchimirira, shandura torsi yako kusvika kune iwe unogona kurudyi, uchikwevera Push Plate kuburikidza nekudzivisa kwemvura. Dzorera chikamu chacho uye shandura marwadzo ako kusvika pauri iwe unogona kuruboshwe. Rambai muzere nemasekondi makumi matatu.
- Flutter inokwidza pamvura yakadzika , zana reps . Batisisa kumucheto kwechidziva, maoko ako akatwasuka uye mabheji akavharwa. Simudza makumbo ako shure kwako uye flutter uzvikambire nekukurumidza uye zvakaoma sezvaunogona nokuda kwekudzokorora zana.
"Ita masero matatu kusvika mashanu eudunhu rose, zvichienderana nehutano hwako," Young anotsanangura. "Nokugadzirisa maitiro ekudzidzira, unogona kuramba uchifamba, unowedzera kubatidzira paunenge uchitsva maroriki uye kuvaka simba." Yakaitwa nenzira iyi, mutambo wose unofanira kutora maminitsi makumi mashanu nemakumi matanhatu nemakumi matanhatu.