Dzidzira paSiteti
Stairs: Vane nzira yekuyeuchidza iwe kuti muviri wako unogona kuva nani. Pasinei nokuti iwe unotanga kunyorera uye kuzvikudza mushure mokukwira ndege imwe chete, kana iwe ukazununguka mushure mokushanda nyaya shomanana, hapana chakareruka pamusoro pekutakura mutoro wemiviri yako yakananga.
Izvi ndizvo chaizvoizvo nei iwe uchifanira kutora chikamu chako chinotevera kune bleachers.
Shannon Colavecchio, muridzi weTallahassee-based fitness studio, Badass Fitness, mutsigiri mukuru wekuisa pamwe stair workouts kune vatengi vake.
Zvechokwadi, anotora vatori vechikamu vake kumusasa kuFlorist State University yeDoak Campbell Stadium kuti avashandise kubudirira. Maererano neClavecchio, "Hapana mishonga mukati mekurovedza muviri inogona kutevedzera kubatsika kunobatsira kwebhidhiyo yekuita basa, uye zvisinei kuti unoomhanya sei, hazvizokupi kukupa ruzivo rwepamberi yekushandisa sarasi semunzvimbo yako yakakura yekutamba muviri . "
Kutaura zvazviri, Colavecchio inotaura zvikonzero zvishanu zvikuru nei iwe uchifanira kuisa masiteji ekugadzirisa muitiro wako wenguva dzose wehutano:
Mukana wekudzidzira muviri wakakwana: Unogona kushanda masendimita emuviri wako usingashandisi chimwe chinhu kunze kweva bleachers, ramps, uye handrails.
Nzira dzisingagumi: Pane nzira dzakawanda dzekusanganisa mararamiro ako kuti uwane muurayi wekuvhima.
Hapana gym inowanikwa, inogara yakazaruka: Zvikoro zvakawanda zvepamusoro, makoroji, uye nzvimbo dzomunharaunda dzinosiya mabheta avo nematunhu akazarurirwa kuvanhu vose. Ingoita kaviri-chengeta mutemo usati waenda-zvingave zvichiodza mwoyo kuratidzira panguva apo chivako chakavharwa kune zviitiko zvevadzidzi vega.
Imba inotengeswa-inotengesa: Haufaniri kuenda pasi petipa-ingoerekana uchinge uchitsika masitepisi! Stair workouts ndiyo imwe yenzira dzakanakisisa dzekuwana kuguma kwakasimba, kwemashure ekupedzisira, seimwe nhanho imwe chete iwe unotora zvinoshandiswa pamagetsi.
Inoita manzwiro asingadziviriki: Bleacher workouts ivo pachavo vangaita kuti unzwe sokuti uri kufa, asi kana wavhara purogiramu, iwe unonzwa usina kugadzikana.
Colavecchio's Stairs Workout
Mushure mokuwana sarudzo yevashambadziri munharaunda yako, usangotsika uye udzike matanho-edza izvi (zvichida zvakashata) kuburitswa kweClavecchio. Hazvizovi nyore, asi kana wapedza, iwe unonzwa unoshamisa.
1. Nyore Yakasimudza
Tanga nekanyoro inopisa. Tora mapepa maviri akakomberedza nhandare kana nhandare, achikwira pamwero wakaenzana. Izvi zvichakugadzirira iwe kwemaminitsi matatu ekutanga emotokari yemotokari.
2. Cardio Drills
Deredza nheyo dzinotevera, uchienda zvakaoma sezvaungagona kwemasekondi makumi matatu oga oga:
- Jacks: Ita jack standard jumping.
- Zvigadziriswa: Squat pasi, simhanya nokukurumidza panzvimbo, uye maminetsi mashoma mashoma "sarudza" zvakare mumapuranga nekuisa mavoko ako pasi pasi pefudzi rako, achidzoka tsoka dzako kumashure uye achipinda muhombodo asati adzokera kunzvimbo yakadzika yemauto iwe unoramba uchimhanya munzvimbo.
- Skaters : Ita lateral plyometric curtsy lunge kumashure-uye-kunze, sokunge iwe uri chikwata chechikepe chinokurumidza kuenda panzvimbo. Tanga nekugadzika rutsoka rwako rworudyi kubva kurudyi, uye kuvhara gumbo rako rezasi kuruboshwe rwako apo iwe unopinda mukati. Bvarura rutsoka rwako rworudyi, uchicheka rutsoka rwako rworuboshwe gareally kuruboshwe usati wavhara gumbo rako rokurudyi kuruboshwe rwako.
- Kukwirira Kinees: Famba munzvimbo apo iwe unodonha mabvi ako zvakakwirira sezvaunokwanisa kumapfupa ako nechikamu chimwe nechimwe.
- Chikamu Shuffles: Shugisa mamita gumi kusvika kurudyi usati wavhara kudzokera kunzvimbo yako yekutanga-ramba uchitsvaira kumativi ose makumi matatu nemasere.
- Mbira : Shingai pasi, isa maoko ako pasi pasi pemapfudzi ako, dzosa netsoka dzako kumashure, udzokere tsoka dzako kumaoko ako kusvika panzvimbo yavo yekutanga, uye svetuka mumhepo zvakakwirira sezvaunogona. Yeuka kuenda pasi nemabvi ako nehudyu zvishoma zvakakotama kuti udzikise kukanganisa kwega rimwe nerimwe.
3. Hit the Stairs
Zvino kuti iwe wakanyatsopisa, yava nguva yekurova masitepiti:
Simhanya uye udzike mabheji kaviri
Ita squats 25
Ita mabhenji gumi nematanhatu ekutsika -ups , kurudyi uye kuruboshwe kumativi, uchishandisa imwe yemabhenchi e-bleacher sepu yako
Dzorera 25 bench triceps dips
Pedzisa ne 25 v-sit pull-ins
Dzokorora dunhu rose kaviri.
4. Zvichida Ramp Drills
Kana iwe uine ruzivo rwemakumbo panzvimbo yako (izvi zvinowanzoshanda kune nzvimbo dzakakura), edza kuwedzera izvi zvinoshandiswa pamitambo yako:
Mhanya kubva pasi kusvikira kumusoro rampinda kamwe
Simhanya imwe chete yemakumbo, zvino ita 15 pushups, 10 burpees , uye maminitsi 1 masvingo egara-dzokorora pamakumbo ose kusvikira waenda kumusoro
Zvimwe Bleacher Workout Tips
Pasinei nokuti unoshandisa Kolavecchio's workout kana imwe danho yekuita basa, pane zvinhu zvishoma unofanira kuisa mupfungwa dzako usati watanga.
Nguva dzose ushudzire zvakanaka usati warova ma bleachers.
Ita mvura newe uye utore mvura nguva dzose pamaminetsi gumi kusvika pamaminitsi gumi nemashanu, kunyanya kana uchidzidzira mumamiriro ekupisa.
Kana iwe uchange uine hupenyu hwekudzidzira kana kudzidzira pasi, funga kuunza mathi.
Ziva purogiramu yenzvimbo uye uronga zvaunoshanda pane dzimwe zviitiko.
Uya neshamwari kana kuti ujoke neboka rekudzidzira-rakachengeteka uye rinonakidza pane kuendesa riri roga.
Edzai Workout Stairs Pamba
Kana iwe usina kuwana nyore nyore kuiswa kwevaparidzi kana nhandare, unogona kushandura maitiro eClavecchio nguva dzose kune imwe nhanho yematanho mumba mako kana kuhofisi. Shandisa mazano aya kuti utange:
Kushamwaridzana nekukwira panzvimbo panzvimbo yemaminitsi mashanu, kuteverwa nemaminitsi matatu emotokari yemaroto inotsanangurwa pamusoro apa (jacks, magadzirira, masikisi, mabheti, mabheti, uye mabhepe).
Dhaira mumasitepisi ekudzidzira kuburikidza nekukwira uye pasi pasi imwechete yezvikwiriso kwemaminitsi matatu, uchiteverwa nemitambo yakanyorwa pamusoro apa (squats, stair step-ups, triceps dips, uye v-sit pull-ins). Zvose izvi zvakapetwa kaviri.
Gadzirisa tsika yegadziriro nekukwira uye nekudzika imwe chete yezvikwiriso kwemaminitsi matatu, kuteverwa nemitambo yakanyorwa pamusoro apa (jog rimwe chete uye pasi pamasitepisi, pushups, burpees, uye rusvingo kugara). Dzorera zvose zvakapetwa katatu.
Shoko Rinobva
Nhandare yekushanda inopesana. Kana uchangotanga purogiramu yekudzidzira, iwe ungada kubvisa pakuedza iyi nhandare yemutambo kusvikira iwe wakagadzira hutano hwekutanga hwemwoyo yemwoyo uye simba rezasi-muviri. Kana iri nguva yako yokutanga kuti urove masitepisi, usatya kutora zvishoma. Hapana kunyadziswa mukutengesa kufamba nekukwira kana kuvhara nhamba yezvikwiriso zvaunokwira. Zviri nani kugadzirisa nzira yako kupinda purogiramu itsva pane kupedzisira uchinetseka kuti uite zvevhiki.