Go Clubbing, Fit Fit
Kunyange kana iwe uchinge uchifunga kuti iwe unonyatsoziva nezvekushandisa muviri, unogona kunge usingazivikanise nekushandisa kambani yesimbi senhare yekudzidzisa simba.
Zvino zvakajeka, chero chinhu chipi nechipi chemasimba makuru chinogona kushandiswa semichina yekusimba, asi munyika yanhasi, maonero ezvakakodzera se "chaiyo" mafashoni emafambisirwo akanaka haana kukwana.
Panzvimbo pokuona matavi emiti nematombo sezviremba zvakakodzera , gyms stock dumbbells nemishonga mipira.
Asi nekumuka kwehutano hwe "primal", maonero ari kuchinja, uye mamwe makambani arikudziridza midziyo yesimba iyo inonzwa kunge yakafanana nezvombo zvekare-kuchikoro pane zvisikwa. Onnit imwe yekambani yakadaro inonyanya kugadzirisa "primal" midziyo yekudzidzira yakashandurwa kune zvinodiwa zvemazuva ano. Vakagadzira sangano rose-rakatarisa simba rekudzidzisa mashandisi achishanda michina yakafanana neyesimbi maces, mabhii esimbi, kettlebells, sandbags, mabhero esimbi, hondo dzetambo, nezvimwe. Uye yakanga iri paOnit gym kuti ini ndaiva nemukana wekuedza kushanda kweblack club ini pachangu.
Kushandisa Steel Club yekudzidzira muviri: Kuongorora
Ndakasangana naJohn Wolf, Mutungamiri weFitness Education, kuti anditore ine kuburikidza nekushanda kweblack club. Sezvo ndisina kumbobvira ndashandisa kambani yesimbi kare, hafu yekutanga yenguva yedu yakatsaurirwa kunopisa nekudzidzira nzira yakakodzera nekambani isati yasvitsa mukati mekudzidzira.
Kana iwe uchiziva kettlebells kana kuti maces maces , unogona kushandisa zvinyorwa zvacho sehutano hwekambani yesimbi. Chaizvoizvo, mapoka ehurumende inguva yezvigadzirwa zvine kusagadzikana kwekugoverwa kwehuremu-kuderera kuduku pamucheto wakaperera, uye zvishoma nezvishoma zvinorema pamwe chete nechikwata chechikwata sezvachichiwedzera kusvika kumagumo.
Misiyano ndeyekuti, kunyange zvazvo kettlebells ichinguva shoma uye yakagadzikana, uye maces yakareba uye yakamanikana, makirasi anowa pane imwe nzvimbo-kwete kunyanyisa kwenguva yakareba, uye kwete kunyanya kuderera, asi kwete kunyatsopfupi uye kuwirirana, kana.
Izvi zvinokonzera kuti kirabhu yacho ive yakanakisisa yekushandisa chero chero rudzi rwekudzidzisa-simba, kuenzanisa, simba rekushongedza, uye kunyange rehab. Kupararira kusina kuenzana kwehuremu kunoda misi mikuru yakabatanidzwa panguva yekurovedza, uye ukuru uye maitiro anoita kuti makiragi ave akakodzera kubvongodza, kudhonza, uye kuomesa maitiro.
The Workout
Handikwanise kutaura zvinhu zvakanaka zvakakwana pamusoro paJohn Wolf. Panzvimbo pokundikandira pakarepo mukuvhima, akawana nguva panguva ye warmup kuti aongorore mararamiro angu, uye aratidze maitiro mashomanana akaipa andakava nawo kwemakore.
Ichi chaiva chidzidzo chikuru kwandiri. Zviri nyore kuti vashandi vomufaro vafungidzire kuti vanozviziva zvose, asi kuva nevamwe vashandi vanotora nguva yekudzidzisa ini ndakachengetedza ndakatendeseka pamusoro pekunge ndave nemapofu. Chikonzero chakanakisisa chokukurudzira kudzidzira iwe pachako .
Zvaivawo zvakakosha kuti zvisiye tsika idzi dzakaipa vasati vatora makirabhu. Kushandisa chigamba chitsva chemichina zvisina kunaka kunogona kutungamirira kukuvara kusingakoshi, saka ndaive nerutendo kuva naJohane ipapo kuti andiise kuti ndibudirire.
Mafambiro Akajeka Ita Dambudziko Rakaoma
Chii chaifadza chaiva chokuona kuti mashizha esimbi yakadzika aigona kuwedzerwa sei zvishoma nezvishoma uye akachinjwa sezvo kufamba kwega kwega kwaive kwakanyatsogadziriswa. Somuenzaniso, ndakatanga nekudzidza 2-ruoko mberi kusvetuka. Pane imwe nguva John akafunga kuti ndakanga ndakanyatsogadzira fomu yakarurama, akandiita kuti ndichinje zvishoma kune maoko maviri akachena. Uye kubva ipapo, akandiita kuti ndiwedzere rutivi rwemakumbo maviri rwakagadzirwa nepamusoro pekufamba. Pakuguma kwekirasi, akandikumbira kuti aite zvose zvese pamwe chete mune rimwe chete, rakaoma kurayira.
Akandishandawo neni kuburikidza nechikamu chimwe nechimwe chebhanhire rinosungirirwa mutsara ndisati ndaisa mapoka acho kunze kuti anditaurire kune muviri unoita muviri unonzi frog pushup.
Kamwe kamwe imwe neimwe yekutenderera yakange yakanyatsogadzirisa, ndaive ndakagadzirira kushanda. John's 10-minute iron club AMRAP (yakawanda yakawanda sezvinobvira) yakanga yakaoma zvikuru kupfuura ini ndaifunga. Yakave yakabatanidzwa nguva dzakawanda dzinopfurikidza sezvandingakwanise kupedza maitiro matatu chete pamusoro pemakore gumi:
- 10 Pamberi-kutengesa kune squats
- 10 Mushonga wemapapu mapepa
- 8 Frog pushups
Handisi mweni kumusorosoro wekushanda, asi ini ndisingakwanisi kupedza iyi ... uye yakanga iri maminitsi gumi chete. Icho chinongoenda kunokuratidza kuti inobudirira sei yehuni club yekudzidzisa inogona kuva.
Kutenga nekushandisa Simba resimbi
Iwe unogona kutenga kechikwako chako kuti chishandiswe pamba pamitengo kubva pa $ 40 kusvika ku $ 120, zvichienderana nehukuru hwechikwata chaunotenga. Kana iwe uchitenga iwe pachako, ndinonyatsokurudzira kushanda nemudzidzisi wakadzidziswa svondo club kudzidzira fomu yako vasati vanyura muchigarire.