Guy-kiravarira Kuita Maitiro Okuita zveNewbies uye Vanopindirana
Vamwe varume vanoda kuenda kumitambo. Vamwe vanorova paki yepamba kuti vatambe basketball kana kuti vodze bhora pari. Asi kune vamwe varume vanoda kushanda pamba kana kuti vanoda kushandiswa kumba pamusana pekurera vana, basa, kana mabasa ekuchengeta. Mune zviitiko izvi, kuwana bhidhiyo yakanaka kunonetsa, kunyanya kana uri wekutanga.
Kana iwe uri kunyanya kuwandisa, wakazara, kana kuti wakagara uchigara kwenguva yakati, kuchenjera kutanga kutamira kunatsiridza hutano hwako. Asi iwe wakangodaro wakacherechedza kuti mawebsite akawanda edzimba uye maDVD zvakagadzirirwa vakadzi. Ngatitarisei, iwe haungatombokurudziri kuita zvekuita zvekuita kana sarudzo dzako dzichiratidza bharesi rekirasi kana jazzercise. Saka urongwa urwu hwekutanga hushanda hwakagadzirirwa chete varume. Inogadzirisa zvinhu zvakasiyana-siyana zvehuomechanical yemuviri wemunhu uye inokumbira kune zvinodiwa nemunhu anofarira zvemitambo angada.
Tora maminetsi mashomanana kuti uone kuti kushanda kupi kunotarisa kunakidza iwe uye kupa umwe kana vaviri vavo edza. Iva nechokwadi chekutarisa nachiremba wako usati watanga izvi kana chero chiitiko chekuita basa.
Uyewo, yeuka kutanga zvishoma. Kana usina kushanda kwenguva yakareba, sarudza chinangwa chekufamba kwemaminitsi gumi nemaminitsi gumi nemasere kana gumi nevhiki. Zvimwe zvekushanda zvakanyorwa pasi apa zvinopera maminetsi gumi chete. Izvi zvinogona kunge zviri nzvimbo yakanakisisa yokutanga iwe pachako iwe unovaka purogiramu yakagadzikana.
Sezvo muviri wako hwehutano hwakanaka huri nani, wedzera nguva iyo yose uye nguva yakawanda yekushanda kwako. Uchaona kuti kuedza kushanda kwekuita uye kuwedzera zvakasiyana-siyana kuhupenyu hwako kuchakubatsira kuti ugare uchifarira uye uchikurudzirwa.
Mazano Okubudirira Kumba Kushanda
Kuchengetedza chinhu chinokosha paunenge uchiita pamba. Kana bhajeti yako ichibvumira, iwe unogona kukandira mudzidzisi wako kuti akubatsire kutanga. Asi hazvidiwi kukwereta mumwe munhu kutanga purogiramu yekuita basa.
Kana Iwe Uchishandisa Mutyairi
Kana iwe ukasara mumudzidzisi wega, zvakakosha kuwana chiremba unyanzvi uyo anokumbira zvaunofarira uye unodzivirira utano hwako.
Mike Figueroa anonyora mabhoti anonyatsozivikanwa neNASM (National Academy of Sports Medicine) seMMA chigadzirisa chiitiko. Iyewo muU.SA Mudzidzisi webhokisi anozivikanwa nebhokisi uye Everlast Fit bhokisi rebhokisi. Figueroa anodzidzisa varume muNew York City, zvose mumitambo yekuzvidzivirira uye mudzimba dzavo. Anoti kuwana mutevedzeri akakodzera kunoita kuti zvive nyore kusvika pane zvinangwa zvekuita.
Kuti uwane mudzidzisi wakanakisisa kwauri anotaura kuti iwe unoshandisa dare rekutsvaga rekutsvaga mune imwe sangano rinoremekedzwa rakafanana neNASM, ACSM (American College of Sports Medicine), kana ACE (American Council on Exercise).
Kana Iwe Usingadi Murayiridzi
Kana ukasarudza kuzviita iwe pachako usina mudzidzisi, mazano aya kubva kuFiueroa anoita kuti basa rako ribudirire zvikuru:
- Iva nechokwadi chekuti nzvimbo yako yekushanda inenge iri kutonhorera. Isa pane imwe nzvimbo yakanyanyisa kuitira kuti usapisa muviri panguva yekurovedza muviri.
- Shandisa rubatsiro panguva yekufamba zvakanaka kana zvichidiwa, asi iva nechokwadi chokuti unobata paimba yakasimba kana imwe simba yakasimba, yakadai somubhedha kana chigaro chakasimudzirwa.
- Inwa mvura yakawanda panguva uye shure kwekushanda kwako.
- Ramba uchirangarira zviratidzo zvemuviri. Chengetedza kusagadzikana kunowanzoitika paunotanga chirongwa chitsva chekurovedza muviri. Asi kurwadziwa (kunyanya kurwadziwa kwepfupa) kunogona kuva chiratidzo chokuti chimwe chinhu chakakomba chiri kuitika. Kana iwe uchinzwa kurwadziwa, rega kudzidzira uye utsvake kurapwa.
Kutanga Sachigaro Workout Kwevarume
Kana iwe usiri kusununguka kuenda mberi uye kubva panze kana kana wakamira kwemaminitsi mashanu kunonetsa, chimbofunga chigaro-based based workout. Izvi zvinogadzirwa naMike Figueroa zvinogona kukubatsira kuti uwedzere kutsungirira, simba, uye kuchinja.
- Tanga ne-3-5 miniti inodziya . Chokutanga, ita mapepa emapfudzi (kusimudza nekuderedza mapepa) kwemaminitsi gumi. Zvadaro tenderera mberi maoko marefu pamakona ako kune mamwe masegumi gumi. Pakupedzisira, svinura chifukidzo nekuedza kuunza mapepa ako pamwe chete shure kwako. Kana uchikwanisa, tora maoko ako pamwechete shure kwemashure mako. Edza kuchengetedza maitiro ako akasimudzwa uye mutsipa wako wakasununguka paunopedzisa maitiro aya.
- Tanga kubatanidzwa noku "kufamba" panzvimbo imwe kweminiti imwechete kana ugere. Chengetedza musana wako kwenguva yakareba uye wakakura paunenge uchisimudzira uye uchitsigira kushandura tsoka.
- Zorora kweminiti imwe chete
- Zvose zvinokwana 10 mumunda wechipfuva . Isa mavoko ako muchimiro cheL L kune rumwe rutivi kuitira kuti muviri wako wepamusoro utaridzike semutambo wemunda. Mbiru dzinofanira kunge dziri mberi. Tambanudza maoko zvakakwana pamusoro pemusoro wako, kuchengeta zvimiti zvinotarisana mberi. Dzokorora kanomwe. Ita imwe chete kune dzimwe mbiri kana zvichikwanisika.
- Zorora kweminiti imwe chete
- Zvose 10 kushandura bhora kutengesa mhete . Kutanga nemakumbo ose mapapiro pasi. Wedzera rutsoka rworudyi kuitira kuti gumbo rezasi rive rakafanana nepamusoro. Pasi petsoka rorudyi. Dzokorora kuruboshwe.
- Zorora kweminiti imwe chete
- Zvose 10 dzakarurama mitsetse . Iwe wakagara wakareba, tambanudza maoko maviri pamberi pebhokisi rako nemichindwe akatarisa pasi. Dzokorora (dzoka) zvidzitiro zvako kusvikira zvave zvichienderana nebhokisi rako. Wedzerai maoko zvakare kuti mudzoke kunzvimbo yekutanga. Dzokorora kanomwe. Ita imwe chete kune dzimwe mbiri kana zvichikwanisika.
- Kuchena pasi nekufungisisa kufema kwakadzika. Vhura maziso ako uye utore mapfupa matatu akadzika. Zvadaro dzokera kune kufema kufema. Dzokorora 2-3 nguva.
Sezvo basa iri rinova rakanyatsogadzikana, wedzera nheyo pachikamu chega chega chekuvhima. Semuenzaniso, panzvimbo yekuita imwe yedzigumi yekutsvaga chinangwa chemaunda, ita mapoka maviri egumi. Zorora kwemaminitsi makumi maviri kubva pakati pega rega.
At-Home Boxing Workout Men
Kana bhokisi rinokufadza iwe, funga nezvekushanda kwebhokisi kumusha. Mabhokisi ebhokisi haafaniri kutarisirwa, asi unogona kuzvishandisa kana uchida. Iwe haungashandisi bhegi rinokurumidza kuita basa iri, zvimwe. Figueroa inoratidza kuti iwe unotanga nehuya hunopisa-up:
- Ita maminitsi makumi matatu ezvokukanda jacks akatevedzerwa nezororo rechipiri. Dzokorora katatu katatu nokuda kwezvikamu zvina zvese. Kana kusvetuka jacks kusina kusununguka, shandisa zvinyorwa zvigunwe zvigunwe kune zvigunwe panzvimbo yekumhanyira uye kuchengetedza kufamba kwemaoko kwakafanana.
- Zorora kweminiti imwe chete
- Gadzirira kubhota. Funga kuti bhokisi rinotarisana neruoko rwako rune simba mushure uye risina simba rinotungamirira mberi. Tsoka dzinofanirwa kunge dzichivhara kure nechekombe shoma mumabvi.
- Dzoza bhokisi rebhokisi. Tanga chikamu chechipiri chechipiri. Jab nekutungamira (mberi) chiuno uye zvino kutevera nemuchinjikwa-kubva kubva shure. Dzokorora kubatana kwemasekondi makumi maviri.
- Zorora kweminiti imwe chete
- Pedzisa zvitatu zvakasiyana-siyana zvekubatana kwepunch. Zorora kweminiti imwe pakati pega yega yega.
- Kunonoka kwemaminitsi anenge mashanu nekufamba-famba uye kuita muviri wakakwana wakakwana . Basa rako rokugadzirira rinopera kana kufema kwako kunodzokera kune yakasarudzika.
Kana uchinge wanyatsogadzikana nebasa iri rekugadzira bhodhi, wedzera mitsva yakakosha yekuita kuti uwedzere kuburitsa nekuita kuti iwedzere. Iwe unogonawo kuwedzera rwonzi rwonzi (kana kuti pasina tambo) kuti kuita basa rive rakaoma.
Farira Football Workout
Wakave nebhola rakatarisana mukati megaraji? Kushandise kuti uite basa rako! Iyi gridiron-yakafuridzirwa maitiro ekudzidzira yakakodzera kutanga-kusvika pakati-varume uye inofanira kutora maminitsi gumi nemashanu kuti apedzise.
- Tanga nezere muviri wakatsva-up . Tanga nehupamhi hwemakumbo makumbo, makumbo zvishoma akadzikamisa. Bata bhora nebasa nemaoko ose uye tenderera maoko ako zvakakwana kumativi ako. Chengeta mabvi akadzikamisa uye akamira zvakanaka. Ita zvitenderedzwa zvitatu kurudyi, udzoke denderedzwa uye ita zvitenderedzwa zvitatu kuruboshwe. Nheyo yako (midsection), mapepa, nemakumbo zvinofanira kunzwa zvitsva uye zvakagadzirira kushanda.
- Dzoza 10 football snap squats . Tanga mubasa rekushaya bhora (ona chinyorwa) nemaoko ose ari pabhora. Chengeta mabvi akadzikamisa, wosimudza bhora muchipfuva chakakwirira, kuchengeta makumbo muchikwereti . Nhumbi dzinofanira kugara dzichienderera mberi pamberi pomuviri kana iwe uri munzvimbo yakakwana yakakwana. Dzokera kunotanga mamiriro ekudzokororazve 9 dzimwe nguva.
- Zorora kweminiti imwe chete
- Zvose gumi nemapapiro makumi matatu . Tanga nemakumbo hip kure kure. Misoro inofanira kunge yakarurama asi mabvi anofanira kunge ari nyore (kwete akasimba kana akavharwa). Tora bhora mumaoko ose maviri pamberi pebhokisi rako. Tora danho rakakura kuenda kune rumwe rutivi nerutsoka rwako rworudyi, kukanganisa zvakakwana zvokuti iwe unogona kubata bhora pasi. Dzokera kunzvimbo yekutanga. Dzokorora kuruboshwe. Dzokorora kuti kuenzanisa katatu.
- Zorora kweminiti imwe chete
- Pedzisa gumi kushandura-ups kana kushandura zvakasiyana-siyana . Kana iwe usati wakagadzirira kuita zvakakwana kukwira pasi pasi nemafomu akanaka , shandisa kusiyana-kushanduka . Iwe unogona kuita kutenderera kusimudza nemaoko ako akaiswa pamutsara wakasimba. Kana kukanganisa kusundira kwakaoma zvikuru, edza rusvingo rwakasimudza nemaoko akaiswa pamadziro.
- Zorora kweminiti imwe chete
- Pedza nebasa (midsection) kudzidzira . Tanga iwe wakagara pasi pasi uye makumbo akaiswa anenge 12-14 masendimita pamberi pechiuno chako. Dzorera zvishoma kusvikira iwe uchinzwa mimba yemimba yako. Isa bhora muruoko rwako rworudyi. Simudza rutsoka rworudyi kubva pasi uye upfuure bhora pasi pemabvi ako ekurudyi kuruoko rwako rworuboshwe. Dzokorora kuruboshwe. Idzo kudzokorora gumi.
- Stretch . Pedzisa basa rako rakagadzikana rakasara kumusana wako. Shandisa matanda e yoga kana zvichibvira. Wedzerai maoko enyu kune rumwe rutivi mumutambo. Makumbo anofanirwa kunge akakomberedzwa nemakumbo apasi pasi. Chengetedza mapepa maviri pamatope, regai mabvi apfuure kuruboshwe uye abatisise kutambanudza kwemaminitsi makumi maviri nemakumi mana. Dzokorora kurudyi.
Sezvaunowedzera kunyatsogadzikana nebasa iri, wedzera zvinetso zvishoma. Panzvimbo ye (kana kuwedzera kune) mapapu emapapu, kupera kwekuvhara mushure mokumhanya uye kumhanya kwebhola pasi apo iwe unomhanya kune rumwe rutivi. Paunoita basa remuviri, shandisa bhora rakakosha panzvimbo yebhola kuti uwedzere simba.
At-Home Yakaneta uye Yoga Workouts for Men
Kana iwe uchikwanisa kuronga zvishoma kushandiswa kwekushanda kwemaitiro mukati mevhiki rako, uchawana zvikomborero kusanganisira kuderedza kushungurudzika, kuwedzerwa kwemafambiro muzvikamu zvako, kurara kwakanaka, nekuvandudza kufamba.
Iwe unogona kuumba purogiramu yako yokutambanudza uchishandisa kufamba kweFit Exercise Library. Kana iwe unogona kushandisa imwe nyanzvi yegadziriro yakarongwa.
Imwe webhusaiti inonzi DoYogaWithMe.com inopa huwandu hwakawanda hwekushanda kwegaga yegaga inotarisana nehurefu uye yakasimba. Zvizhinji zvezvikamu zvinodzidziswa nevarume uye zvinoda zvishoma kumichina. Kunewo mabhuku akawanda egaga aripo. Semuenzaniso, 5-Minute Yoga, inyaya yekukurumidza iyo iwe unogona kushandisa kusasa zvidzidzo zvinokurumidza muupenyu hwako hwezuva nezuva.
At-Home Cycling Workouts for Men
Kana uine bhasikoro uye iwe unoda kutasva , unogona kuzadzisa hutano hwakasimba hwemwoyo uye simba kunze kwekusiya muimba yako yekugara.
Iwe unogona kutenga bhasikoro rekushandisa chero ipi zvayo kune imwe nzvimbo yekutengesa mabhizimusi kana yechitoro chezvitoro. Zvikwereti zvakadai seBlackburn neCycleOps zvinogadzira mitambo yakakurumbira inowanikwa mumutengo kubva kumadhora anodarika $ 100 kusvika kupfuura $ 300. Izvi zvigadzirwa zvinokubvumira kuti ugadzikane bhasikoro rako kuitira kuti iwe ugone kufamba panzvimbo yako kuti uwedzere mwoyo wako nekuwedzera simba mumakumbo ako.
Kana ukasarudza kuisa mari yakawanda mumishandirapamba yako kumba, funga Zwift bhizimisi mudzidzisi kuti uwane mukana wekukwira mabhiza. Iwe unogonawo kusarudza kuisa mubhazi yePeloton. Aya mabhasikoro akasimudza anokubvumira kuti utasve pamwe neNew York City-based spin makirasi kubva munyaradzo yeimba yako pachake.
Online uye App-Based Based Workouts for Men
Smartphone yako kana kuti kombiyuta inogona kunge iri basa guru rokushanda kana ukasarudza kuita zvekuita kumba. Zvimwe zvibatsiro uye mawebsite zvakasununguka, asi vamwe vanoda mari kana kutengwa kwemichina.
Zvimwe shanduro seSworkit zvinopa maitiro ekufambisa pane chero chigadzirwa. Iko Free Nike Training App ndiyo yakakurumbira yekudzivirira kwevashandi veIfree. Uye kana uchida kuteerera mimhanzi paunenge uchijaira, funga Jabra Sport Coach wireless headphone iyo inokutaurira kuburikidza nemhando dzakasiyana dzekushanda iwe unogona kuzadzisa kupi zvako. Beachbody imwe purogiramu yakakurumbira yepaIndaneti, kunyange zvazvo dzakawanda zvezvirongwa zvakagadzirirwa varume zvakagadzirirwa vakomana vane ruzivo rwekudzidzira.
Kana simba rekutanga chiri chinangwa chako, Stealth Core Trainer angakufarira. Chigadzirwa chacho chinokubatsira kuti udzike simba rekusimudza iwe paunenge uchitamba mitambo inowanikwa pa smartphone yako. Kana iyo ActivMotion Bar Ignite system (inozivikanwa nevanoridza gorofu) inokubatsira kuti uvandudze kuenzanisa uye kubatana apo uchivaka simba nekutsungirira.
Pakupedzisira, kana iwe uine Fitbit Ionic, iwe uchatungamirirwa nekushanda zvakanaka pane wako uye zviri nyore kutevera mavhidhiyo kuti uone kuti uri kupedzisa maitiro nemaitiro akanaka.
Treadmill Inoshanda Kwevarume
Imwe nzira yekushandisa kumba ndiyo treadmill. Kana iwe usati uri iwe pachako, ungada kuisa tsika yekuita basa pasina chero midziyo (kana kuti zviduku zvinodhura) usati waita mari mucheka , sezvo ivo vachiwanzokosha. Asi kune vamwe, mari yacho inokosha.
Chigadziro chetsika chinopa kuvimbiswa kunobatsira nemaitiro akawanda ekuvandudza. Mimwe mienzaniso, kusanganisira SKILLRUN neTechnogym, kunyange kupa mhinduro yekufambisa kuitira kuti iwe ugone kuchinja matanho ako kuti uwedzere basa rako rekuvhima uye uchengetedze fomu yakanaka. SKILLRUN inopawo rutivi rwakawedzerwa runomhanya / nzvimbo yekufamba iyo inogona kubatsira pakudzidzira kukuru.
Kana iwe uchitova nechekareti, pane maitiro akawanda uye zvigadzirwa zvinogona kubatsira kuita basa rako rekugadzira zvinyorwa zvakanyanya.
Kana iwe uri mutsva pakufamba-famba uchifamba uchishandisa chirongwa chekutanga kutanga. Asi kana iwe uri munhu anoshandisa nguva dzose, funga kuwedzera kusiyana kwekushanda kwako nekukwira kwechikomo uye kushanda kwenguva .
Panewo zvigadzirwa zvekuita kuti hurongwa hwako hunobudirira hubudirire. Zwift Run inokubvumira kuti utange munzvimbo dzakasiyana-siyana dzekusika, kufanana nejungle, pasi pepasi, kana kunyange kuburikidza nehombekombe. Uye kubatana pakati peAddas neFitbit ikozvino kunopa vashandisi vaFitbit Ionic nemamwe mashandisirwo emakambani ekudzidzira (kutonhora-kutsika, kushandiswa kunoitwa, uye simba rinodzidzira) kuti uvandudze mafungiro.
Chinhu Chinokosha Kupfuura Zvimwe Zvekushandisa Kwako Kumba
Sezvaunogona kuona, zvakawanda zvekushandisa kumba zvinogona kupedzwa pasina midziyo inodhura kana zvigadzirwa. Zvechokwadi, zvimwe zvekushanda zvakanakisisa hazvisanganisi midziyo zvachose, kufanana nemhepo, squat, uye kusvetuka. Asi pane imwe yekutsvaga mari yega yega yega yekushandisa inofanira kuita: shangu dzakanaka.
Kana iwe uri kunyanya kuwandisa kana kuora, zvipfeko zvakakodzera zvinogona kudzivirira majoini ako. Kuwedzerwa kuwedzera kunowedzera kuoma mumuviri wako uye kuva neshangu dzakanaka kunogona kuvhara dambudziko iroro.
Gretchen Weimer, Viti Mutungamiri weChito paHOKA ONE ONE anotsanangura kuti "Zvakakodzera kukodzera uye kutsigirwa kunokosha kune munhu wose, kunyanya mumhanyi makuru pazvinhu zvakaoma, nzvimbo dzakagadzirwa nevanhu." Asi haisi mhanya chete inogona kutambura. Iva usina kukanganwira pamisangano yako uye kuva neshangu dzakanyatsogadzikana zvinogona kuita kusiyana pakati pechirongwa chepurogiramu yako nekukundikana.
Kuti uwane shangu yakanakisisa kwauri, Weimer anokurudzira kuti unoshanyira imwe nzvimbo yekuchengetedza doro kuti uwane:
"Kuvimba nharaunda yako yakakwana inyanzvi pane imwe nzvimbo yakachengetedza zvigaro kunogona kukubatsira kuwana kukodzera kwakakodzera, uye kunyanya kubetsera kuona kana iwe uchida kusarudza kukuru, izvo zvichabatsira kutsigira kuti tsoka yako iri kugara pamusoro pekatikati, uye kwete kuipedza , "Anowedzera kudaro. "Dzimwe shangu dzakadai seHOKA dzakagadzirirwa kupa rubatsiro nekugadzika rutsoka ruchidzika mukati mukati mekatikati, uye nekupa makumbo akawanda."
Mukuwedzera kune HOKA, kune mamwe makambani emakumbo emasheti anoita shangu kuti ave nemakumbo akawanda, akadai seBrooks uye New Balance. Saka edza michina yakawanda kuti uwane vaviri vanofunga kuti vanonyatsonaka.
Shoko Rinobva
Kudzidzira pamusha hakushandi kune umwe neumwe. Asi isu hatisi vose vane sarudzo yekuenda kupaki kana kubhidhiyo yehutano. Iwe unokwanisa, zvisinei , tora maminetsi mashomanana zuva roga rega kuti uzviise mune hutano hwako. Shandisa maitiro ekutanga aya kuti varume vatange, uye tanga kugadzira. Wedzera shamwari kana vomumhuri pane zvaunogara uchiita. Chinetsa vana vako kuti vakubatane newe. Uyai mumakwikwi eIndaneti kana kuti muzvirumbidze kubudirira kwenyu pane zvekugara. Kuedza kwose kunofanirwa kufadza uye kubvuma. Uine chiitiko chisingachinji, iwe unofanirwa kunzwa wakanatswa, kutarisa zviri nani, uye kuwana unhu hukuru hwekuva.