3 Mazano eKuwedzera Huremu Hwako Kudzidzisa Workouts

Zvemukati

• Ongororo ye

Zvakaoma kukanganwa nezve mweya wako panguva yeyoga (wakambotora kirasi yeyoga kwauri iwe handina vakanzwa chirevo: "tarisa pamhepo yako" yega yega yechitatu pose!?) Mudzidzisi anowanzo kukutungamira mukirasi nekuverenga mweya nekukuudza iwe, chaizvo, kufema uye kufema. Asi, hauwanzo kunzwa varairidzi vemisasa yebhutsu vachidanidzira mirairidzo yekufema panguva dzema pushups- uye kana uchisimudza wega, unogona kutoona kuti uri chaizvo kubata kufema kwako panguva yekumwe kufamba. Izvo zvakashata zvakanyanya, sezvo kufema panguva dzakakodzera hakungogone kuita kuti kusimudza unzwe kuve nyore, zvinogona kukubatsira kuwana mhedzisiro, anodaro Susan Stanley, weTier 4 Coach (kana murayiridzi nyanzvi) kuEquinox muNew York City. (Kutaura zvazviri, unogona Kufema Nzira Yako Kumuviri Wakakwana.)

Imwe nzira yekuziva kana maekisesaizi ari pamusoro peanoita maekisesaizi ndeyekuti vanenge vachinzwa sevanoda kumbotura befu here,” anodaro Stanley. Kana iwe ukaona iwe wakabata mweya wako paunenge uchifamba, shandisa zviyereso zvakareruka kana kuyera maekisesaizi pasi kuti zvive nyore. Sezvo iwe uchiwedzera kusimba-uye kufema nyore-unokwanisa kunhonga zvinorema zvakare. (Edza iyi Heavy Weight Workout.) Asi pane zvakawanda kune izvo kupfuura kungoita kwete kubata mweya wako. Iwe unogona kushandisa yega yega inhale uye exhale kuti ikubatsire iwe kuwana zvakawanda kubva pane ese maekisesaizi aunoita kuti iwe ugare wakakwana, nekukurumidza! Hedzino nzira nhatu dzekuwedzera mweya wega wega waunotora:

Exhale panguva ye "basa" chikamu chekufamba (saka, iyo "kumusoro" inofamba ye biceps curl, semuenzaniso) uye inhale kana iwe uchidzikisa masimbi kumashure. "Kazhinji, kufema mukati mebasa kunoreva kuti uri kuita transversus abdominus, yakakosha spinal stabilizer mukatikati, pamwe chete nezvimwe zvinodzikamisa," anotsanangura kudaro Stanley. "Izvi zvinodikanwa kune fomu, chengetedzo, uye kuwedzera simba uye nhanho yekufamba."

• Kana uchifema, funga nezve kufuridzira mweya zvine simba uye zvine chinangwa. "Iwe haudi 'kunonoka,' iwe unoda kufuridzira kunge urikuda kuputisa chibharumu," anodaro mumwe waStanley T4 Kochi Jane Lee. (Edza Yoga Kufuridzira Kuti Ukotsiridze Kurara.)

• Zvitarise mugirazi pazvinogoneka. Ita shuwa kuti dumbu rako riri kusimuka paunofema. Uku ndiko kufema kwediaphragmatic, uye zvakakosha kudzikamisa musimboti wako uye kukuchengeta usina kukuvara. "Kana chipfuva chako chichifamba paunofema, zvinoreva kuti uri kutora okisijeni, asi pamwe usingadzingi CO2 yakakwana, iyo yakakosha zvakaenzana," anodaro Stanley.

Ongororo ye