Pamugumo mumwe wezembera iyi bhirikidzi yemuchengetedze uyo anonyanya kuwandisa uye asingawanzoedzi kushandisa zvimwe kunze kwekuwana imwe doro kubva firiji. Kune rumwe rutivi ndirwo mutambi mukuru weNBA kana NFL, tennis circuit kana kuti Olympic team. Pakati pedu pane vazhinji vedu. Asi iwe unoziva sei kuti wakakodzera sei uye chii chaunofanira kushanda? Heino hutano hwehutano uye simba rekushandisa kutarisa.
Yeuka mupfungwa kuti izvi zviyero zviyero zvepamusoro zvinosvika pamusana pomuviri wehutano asi kwete hukuru hwepamusoro kana hukuru hwepamusoro.
Body Fat
Panzvimbo peBMI, chiuno chechiuno uye chiyero chechiuno chiri zviratidzo zviri nani zvehuwandu hwemafuta. Chiuno chevarume chinofanira kunge chiri pasi kana masendimita makumi mana (94 makomita), uye nokuda kwevakadzi vari pasi kana pasi pe 31,5 inches (80mm). Muchiuno kusvika muchiputi (kugovera chiuno chechiyero nechiyero chechiuno) chinofanira kunge chiri pasi kana pasi pe 0,9 chevarume uye 0.8 yevakadzi.
Kana iwe uine ruzivo rwekombiyuta yakavimbika yehuwandu huwandu hwehutano hwemazana emuviri, varume vanofanira kuva pasi pe15% uye vakadzi vari pasi pe25%. Vanyori vakakodzera chaizvo vachave vakaderera kupfuura izvozvo, uye vatambi mune dzimwe mitambo vacharonga kunyange pasi - pasi pe10% yevarume uye 15% yevakadzi. Kusiyana kwezera kunogona kutorwa munyaya.
Aerobic Fitness
Aerobic kana cardiorespiratory fitness ndiyo imwe yehutano hwako hwokutakura uye kushandisa oxygen munguva yekurovedza muviri. Iko VO2max ndiyo yako yakanyanya kukosha. Iwe unokwanisa kuwana izvi zvakaedzwa pachitsika chetsika ine protocol inoshandiswa, iyo inoda maskiti eokisijeni.
50 yakanaka kune varume mumakore ekuma30, sekuita makumi mana kwevakadzi mumakore avo makumi matatu (ml / kg / min oxygen). Iwe unogona kuona mararamiro emhando yemakore ose uye mazera emutambo tafura.
Zvimwewo, kana iwe ukakwanisa kufamba makiromita mumaminitsi masere (5 min / km) kwevarume uye zvishoma kune vakadzi, uri mukana wakanaka weaerobic. Izvi zvinodonha paunenge wava nemakore anopfuura makumi mana.
Deadlift Strength
Izvi zvishoma zvishoma nokuti kudzidziswa mumusimudziro kunogona kukubatsira kuti uwedzere uremu hunosimudzwa zvakanyanya, uye zera uye mutumbi wehumu hunoita maitiro. Kunyangwe zvakadaro, kana iwe uri mukomana wemakore akakura uye iwe unokwidza mapaundi 250 (114 kilos), uye mukadzi ane makore ari pakati uye anogona kusimudza mapaundi zana (68 kilos) uri kuita zvakanaka.
The Plank
Nebhodi , iwe unoyanirana chiso chako pasi pahuma dzako nezvigunwe, muviri wakamira pasi. Shongedza mimba uye kana iwe ukakwanisa kubata kwemaminitsi anopfuura 2 uri kuita zvakanaka kwazvo, uye kupfuura maminitsi matatu akakwirira.
Overhead Press
Musoro wepamusoro unoda kuti iwe usimbise barbell kana kuti mbeveve kumusoro pamusoro pepamusoro nemakumbo akarurama. Murume akwegura ane hutano ari kuita zvakanaka pakusvitsa mapaundi 130 (60 kilos), uye mukadzi ane makore akafanana, masendimita makumi matatu (30 kilo). Kurema kudzidzisa kunogona kufambira mberi nhamba idzi.
Chair Squats
Iwe unogona kushandisa izvi kuti uedze simba rose rembumbo uye kutsungirira pane imwe nguva. Gara pachigaro pakatarisana negadziro kana kumiswa neimwe nzira. Isa maoko ako pahudyu. Simuka uye ugare pasi mune kumwe kufamba uye dzokorora kusvikira usisakwanise kuita zvakare. Mitemo inowirirana nevarume nevakadzi nezera, asi vanopfuura makumi matatu kune varume uye vanopfuura 25 zvevakadzi vakanaka.
Pushups
Pakupedzisira, kunyunyuta kunonyanya kuzivikanwa, iyo inobata ruoko uye simba rebandauko uye mimba.
Ita unyanzvi hwehutungamiri hwepamusoro, pasi uchitarisana pasi, maoko nemaoko onotsigira muviri wako nemaoko akajeka panzvimbo yekutanga. Deredza muviri wako kusvikira mabote ako ari kurudyi. Mutemo wakanaka ndewe 30 pushups zvevarume uye 25 zvevakadzi vari mumakore avo makumi matatu.