Snow skiing ndechimwe chezvikonzero izvo vazhinji vedu hatigoni kumirira kutonhora kwechando. Kuchecheka hakusi kungofadza chete, inobatsira zvikuru muviri wose, kusimbisa kutsungirira, kuenzanisa, uye simba guru.
Zvisinei, nokuti vazhinji vedu tinogona kungoenda kwemwedzi mishomanana kunze kwegore, inogona kuva yakaoma pamuviri nguva yekutanga iwe uchirova pamatope.
Kufambisa kunosanganisira mapoka akawanda emasumbu, pamwe nezvose kubva ku cardio kutsungirira kusvika kune simba guru , zviri nyore kupera simba uye kuisa muviri wako panjodzi yekukuvara.
Inobhadhara kugadzirira muviri wako usati watanga kuenda kumatope emakomo panguva yechando. Kutora mamiriro ekugadzirira kusati kwasvika nguva yegore ndiyo chinhu chinoita kuti iwe uwane maitiro kuitira kuti iwe unofamba nezvechikepe unofara, wakachengeteka, uye kusakuvara-kusina.
Mazano eSvondo reVarriors
Chii chinoita kuti skiing ifare kudaro ndeyekuti iwe unogona chete kuzviita pane dzimwe nguva dzegore. Izvo ndizvo zvinoita kuti zvive nengozi. Nokuti iwe haugoni kudzidzira kuchikepe mberi kwechando inobhururuka, muviri wako hausi nguva dzose wakagadzirira basa iroro rakaoma.
Pamusoro peizvi, vazhinji vedu tinongotsika nguva shoma pagore, saka hatina kukwana kwakakwana kuchengetedza miviri yedu yakafanirwa nayo.
Kuti urege kukuvara , kuora mwoyo zvakanyanya uye kusuwa, tora nguva yekugadzirira muviri wako usati waenda. Kana iwe usati wagara uine chiitiko chekuita muviri nguva dzose, hausi kutotanga kutanga imwe.
Kunyanya, kuziva kuti uri kuzviita kuitira kuti unakidzwe neholide yako yezororo kunobatsira kuchengeta iwe uchikurudzirwa. Pasi pane nhanho nhanho mirayiridzo yekuwana mukana wekuchira.
1. Gadzira Kutsungirira Kwako
Kana iwe uchida kuwana mari yako yakakosha kunze kwekateti yakakura yepamusoro, unoda zvakawanda zve cardio kutsungirira . Vakawanda vedu tinorova mumatope uye tinoronga kupembera zuva rose, kunyange kana zvange zviri mwedzi kana makore kubva patakadarika.
Kakawanda, kana nguva yamadekwana ichikomberedza, muviri wako waneta uye ndiyo nguva inobatsira yekukuvara uye njodzi dzinoitika.
Kuvhara pakati pemhanho kunogona kubatsira, asi kugura muviri wako zvakanyanya sezvaunokwanisa kuchakubatsira iwe kupera nguva refu.
Kugadzirira mwoyo wako nemuviri kwenguva refu, chirwere chako che cardio chinofanira kusanganisira:
- 3 kusvika kumazuva mashanu vhiki ye cardio . Izvo zvakanakisisa zvekuchikoro zvinosanganisira kumhanya, stairclimber, elliptical mudzidzisi , kana chimwe chinhu chiri kuita kuti mwoyo wako uwedzere uye unoshanda muviri wako wose.
- Zvimwe zvakasiyana-siyana zvekushanda pane zvakasiyana-siyana zvinotangira kubva pamaminitsi makumi maviri kusvika ku45 .
- Imwe nguva refu, inononoka kupedza vhiki imwe neimwe kwemaminitsi makumi matanhatu kana kupfuura kuti uise mamiro ako nemapapu mazuva mazhinji ekuputika.
Sample Skiing Cardio Workout Schedule
Basa Rokutanga 1 : Kupindira kwedzidzo , yakadai seEliliptical Interval Workout , maminitsi 20 kusvika ku40
Basa Rokuvhiya 2 : Kubhururuka kwemajairo ekupfuura, maminitsi makumi mana - Cardio-Medley Workout
Basa Rokutanga 3 : Pfupi, kunyanya kushanda , 20-30 maminitsi - Sprint Interval Workout
Basa Rokuvhiya 4 : Kubatsira kwepakati pekufamba-kati, maminitsi 45 - Basic Endurance Workout
Basa Rokuita 5 : Rurefu, kunonoka kushanda, 60+ maminitsi
Ramba uchiyeuka kuti kana iwe usati washanda kunze, izvi zvinoshanda zvingangove zvakaoma zvikuru pakutanga. Kana zvirizvo, funga kutanga nekutanga kutanga kushanda uye zvishoma nezvishoma shanda nzira yako kusvika kune mamwe mabasa akaoma.
Zvipe iwe nguva yakawanda usati warova pamatope kuti uvake kutsungirira kwako uye iwe uchakwanisa kuita zvakawanda uye unofara nazvo.
2. Gadzira Simba Rako
Chii chinoita kuti skiing iite basa rakakura nderokuti rinoshandisa zvese zvemasimba ako.
Zvisinei, mamwe masvikiro anoshandiswa kupfuura mamwe. Izvo ndizvo zvamunoda kuisa pfungwa pazvinouya pamabasa enyu ekushanda . Skiing inosanganisira:
- Quadriceps . Pamwe kushandiswa kwemisungo mukupamba kwechikafu ndiko mutsara we quads. Idzo tsvina dzinokutungamirira iwe paunenge uchifamba uye dzinodzivirirawo mabvi ako. Kudzidzira kwakakura kwema quads kunosanganisira squats nemapapu .
- Kusungurudza uye Kubwinya . Paunenge uchibhururuka uchidzika pasi, iwe unowanzobata mutumbi wako muchinzvimbo chakanaka-kureva uri kutenderera mberi kubva muchiuno. Izvi zvinoda simba rakakura kubva pamakumbo enyu uye maruva sezvo vachibatsira kugadzirisa muviri wako. Shandisa hams yako uye glutes nezvakafa, humwe hutachiona hwakakoshwa, huraira, hunosimudza uye hutumburu. Zvimwe zvekuita zvekutenda kwako kwekutenda kwako.
- Mukati nepamusoro . Iko mukati mako mahudyu anoshanda semapenzi kuti uchengete skis yako pamwe chete. Zvitunha zvako zvekunze zvichengetedze muviri wako wakagadzikana uye kukubatsira kuti uende. Shandisa mishonga iyi nemapapu emativi, kusvetuka kwemapapu emakumbo, mukati mechidzitiro gumbo rinosimudza, mukati mehudyu squeezes, side step squats, uye gumbo rinosimudza.
- Mhuru . Nemhaka yokuti mabvi ako anononoka sezvaunenge uchifamba, mhuru dzako (kunyanya iyo chete) dzinokubatsira kuramba uri wakarurama kuitira kuti urege kuwira (mabhoti ako epamba anobatsirawo). Iwe unogona kushanda mutsara uyu nekuita wakamira mhuru inomutsa kana mhuru inomutsa .
- Abs uye Back . Nemhaka yokuti iwe uri muchinzvimbo chakasununguka, wakakotama, mushure wako unofanirwa kushanda se maniac kubata muviri wako munzvimbo iyoyo. Wako abs kubatsira mubasa iroro uye uchichengetedza musana wako. Mhuka dzako dzinobatanidzwa paunenge uchifamba pamusoro pepamusoro kana pane kukwira, uchishandisa mapuranga ako kuti uwane. Shandisa misumbu iyi nekuitisa semabhasikoro , matanda , mashizha kumashure uye dumbbell rutsvene .
- Arms . Pamwe nemusana wako, maoko anobatsira kubvisa nemapuranga ako paunenge uchisimbisa mazamu ako epafudzi. Iva nechokwadi chekushanda biceps yako uye triceps pamwe chete nemamwe muviri wako wose.
3. Itai Zvose Pamwe
Iwe unoziva iwe unoda zvose ma cardio uye simba rekudzidziswa, saka unozviisa sei pamwe chete pamwe chete muchikoro chekushanda zvakanaka?
Ikoko hakusi nzira yakakwana, asi kana iwe unogona kuedza kukwana mukati mekushanda kwemasimba maviri uye katatu cardio workout, iwe uchava munzira yakarurama.
Iwe une sampuro cardio purogiramu uye iyi Total Body Ski Workout ndiyo nzira yakakwana yekushanda kwako simba.
Izvi zvinokanganisa simba, kutsungirira, kugadzikana uye hutano hwakakwana. Usakanganwa kuwana zvakawanda zvekutarisa pamwe chete-kuva kuchinja kune imwe nzira yekuchengetedza muviri wako kuti urege kukuvara.
Sample Skiing Workout Routine
Zuva 1 : Kubatsira kweEliplip Interval Workout
Zuva 2 : Chikwata Chese Chikwata Chekuchechedza
Zuva rechitatu : Kubatsira kwepakati pekudzidzira
Zuva 4 : Zororo kana yoga
Zuva 5 : Mutengo Wose Wekuvhima Ski
Zuva 6: Cardio-Medley Workout
Zuva re7: Rurefu, kunonoka kutsungirira kubasa - kufamba, kutamba, nezvimwe.
Iyoyo nzira imwe chete yekugadzirisa basa rako uye, zvechokwadi, unoda kushanda nekutsungirira uye kuwirirana kwezvose zvinoshandiswa.
Tanga nezvaunogona kubata uye funga nezvechinangwa - Kuti uve nesimba kune rimwe basa raunoda.
Ita izvi gore iwe unotarisa pakupinda mune zvakanakisisa maitiro aunokwanisa kuita zvekuchira. Kuvaka simba nekutsungirira kuchaita kuti muviri wako uve wakasimba uye kukubatsira kudzivisa kukuvadzwa paunenge uchiita skiing yako yakawanda uye isina simba.
> Kwakabva:
> ACE Fit | Facts Fitness | Gadzirira Takagadzika Tsvina. https://www.acefitness.org/acefit/fitness-fact-article/2649/get-ready-to-hit-the-slopes/. A
> Hébert-Losier K, Holmberg HC. Ndeipi iyo Kuedza Kudzidzisa-Kubva Kukuvadza Kudzivirira Zvido zve Recreational Alpine Skiing uye Snowboarding? Mitambo Yemutambo . 2013; 43 (5): 355-366. doi: 10.1007 / s40279-013-0032-2.