5 Zvishori zveZvirongwa zveFitness Fitness

Zvemukati

• Kupenga Workout
• Hybrid Spinning Kirasi
• P90X
• CrossFit
• Iyo Tracy Anderson Method
• Ongororo ye

Infomercials inoita kuti chirongwa chega chega chekurovedza muviri chitaridzike chinoshamisa, uye hapana kupokana kuti vanogona kushandira vanhu vavanokodzera-kana iwe uchida chirongwa zvakakwana, unonamatira nacho, uwane mibairo, uye pamwe kutoona yako isati-uye-yapedza mug gracing. iwo masikirini ehusiku husiku.

Asi iyo hafu-awa yekufona-ikozvino zvikamu zvinovanza zvinhu, zvakare: zvishoma zvinokanganisa, pseudo-yesainzi babble, uye zvakangojeka zvinhu zvisinganzwisisike izvo mutengi wese anofanira kuziva asati abhadhara kutumira uye kubata. Funga nezveyako yambiro-yebasa reruzhinji yezvirongwa zvitanhatu zvinozivikanwa-ivo vanogona kunge vasiri vatengesi, asi zvirinani kuti iwe uzive iyo izere nyaya usati wa fork pamusoro pemari yako.

Kupenga Workout

Disiki: Vako vavakidzani vepazasi vanogona kunge vari ivo vanopenga.

Kupenga kuri, munzira dzakawanda, kunoshamisa: Inoburitsa kusimba kwepamba kweP90X, asi nekupfupisa kushanda (maminetsi makumi matatu nemashanu inopfuura rinopfuura awa reP90X) uye isina michina inodhura senge dumbbells uye dhonza-kumusoro mabara-zvakanyanya, zvipingamupinyi kupinda kwakapwanywa, uye kwakatsiviwa nenguva dzepushups, squats, uye LOTS yekusvetuka.

Iko kusvetuka kunogona kuve kwakakodzera hop yega yega: Mune chidzidzo kubva muna 2006, vaongorori kubva kuWestern Michigan University uye UT-Arlington vakaona kuti vhiki-nhanhatu plyometric (kusvetuka) regimen yakavandudza kugona kwevatambi kana ichienzaniswa neavo vakagara vakatsika-tsoka. Uye apo iwe ungangodaro usingade juke kure nemudziviriri, iko kugona kunogona kukubatsira iwe paunenge uchiedza kunzvenga pothole uchimhanya, kana kana iwe uchifanira kuruka kuburikidza nekonzati yakazara kuti uwane shamwari dzako kumberi kumberi. Uyezve, kuputika kwepyos kunogonawo kuwedzera kusimba kwemapfupa.

Asi iko kupomba ndiko zvakare kukwiza: Kumusoro-uye-pasi kurovera kwakasvetuka kwakawanda kunogona, nefomu isiriyo, kuwedzera njodzi yekukuvara kweACL, iyo yatove kakapetwa ka8 zvakanyanya muvakadzi kupfuura kuvarume. Ona chiremba usati watanga chirongwa ichi kuti uve nechokwadi chekuti ibvi rako riri kuteedzera nemazvo. Uye wobva waburukira pasi uye utaure nevavakidzani vako-Kupenga kwepamusoro kunganyungudike mafuta, asi zvinogona zvakare kukuisa iwe mumusangano nemuridzi wemba pane zvese izvo zvinorovera padenga ravo.

Hybrid Spinning Kirasi

Disclaimer: Aya haasi pushups. Isa pfungwa dzako pakuchovha bhasikoro.

Pane imwe nzvimbo pakati pekirasi yako yeSpin, paunenge uchidikitira nehembe yako (yakanaka) uye ako mairi ari pamoto (akanaka), murairidzi wako anogona kukuudza kuti ubude muchigaro (chakanaka) uye utange kuita "pushups" pamaoko ako.

Hazvina kunaka: izvo hazvisi pushups. Chinzvimbo chako chinongokutendera iwe kudzvanya chidimbu chidiki chehuremu hwemuviri wako, uye nenyaya yekuti iwo wese wepamusoro muviri unofuratira iyo pushup inobatsira kune yako yepakati, garo, uye makumbo. Kuwanda kwekufamba kunorambidzwa, zvakare, iyo sainzi inoti haina kunaka: Muchidzidzo chakabudiswa muna 2010 mu Journal of Strength & Conditioning Research, masayendisiti akawana kuti kuderera kwekufamba kwekufamba kwakabatana nekuderera kwekutsvaga muscular.

Saka isa pfungwa dzako pakufambisa kwako. Uye kana wasvika kumba, shanda nemuviri wako wepamusoro apo shawa yako yepashure pekurovedza muviri ichidziya: Donhedza uye ita seti kana maviri ezere-renji, yakazara-muviri pushups usati wasvetukira mukati uye wachenesa.

P90X

Disiki: Makumbo ako uye bhuti zvichadzikira (uye pamwe kwete nenzira yaunoda).

Kushanda kweTony Horton's DVD nhepfenyuro kwakagadzira yemauto evasina-kuzvishandisa vanozvitora mifananidzo, asi iwo mifananidzo anowanzo kutorwa kubva muchiuno-kumusoro. Kune vakadzi vazhinji, kusimba kwakaomarara uye makumbo akasimba akakosha semapfudzi akaipa uye chipfuva. Uye iyo purogiramu yeP90X inogona kunge isingave yakakosha pakuzadzisa izvo mhedzisiro. Dambudziko iri kuwanda: Mune ese ari maviri "Classic" uye "Anotsamira" mashedhi echirongwa, makumbo anongodzidziswa nezviyereso kamwe pavhiki (pazuva rechishanu), uye kunyangwe ipapo, zvakasanganiswa neinodhonza-inorema kumashure maitiro. Sayenzi inoratidza kuti unoda zvimwe: Muongororo yakaitwa muna 2003 kubva kuArizona State University, vaongorori vakaona kuti vatangi vekutanga vaishandisa masimba ekuvandudza masimba nekudzidzisa boka remhasuru mazuva matatu pasvondo; maekisesaizi epamusoro akawana mibairo yakanaka kubva kuzvikamu zviviri zvekudzidzira paboka retsandanyama pasvondo. Saka kana iwe uchida makumbo ari nani uye butt, wedzera yako X maitiro nemamwe SQ&L-squats uye mapapu.

CrossFit

Disclaimer: Haasi ese ejimu anogadzirwa akaenzana.

Iko hakuna mubvunzo kuti kune chaiwo mhando yemunhu, iyo frenetic kumhanya uye kuridza mhere kurudziro yeCrossFit Workout inogona kuve shanduko-huwandu hwevakadzi hwakura hwakasimba uye hune chivimbo kubva kune idzi dzakakwikwidza-makwikwi nzvimbo.

Asi iwe unoda iyo yese mhere yekufarira nekuti urikuita iko kurovedza nemazvo-ine hunyanzvi hunodiwa kuti uite iyo yepamusoro-tekinoroji inosimudza maOlympic ayo anoita kuti CrossFit ive huru kwazvo, kwete nekuda kwekuti iwe wakadzvanya huremu kumusoro nechero nzira inodiwa, uchimisikidza kukuvara, kana kuti kwete simba. (Unoda muenzaniso wakanyanyisa? Google "Vhidhiyo yakaipisisa yekusimudza uremu munhoroondo yemavhidhiyo ekusimudza.")

Zvese zviri mujimu (kana, muCrossFit parlance, "bhokisi") raunosarudza. Nzvimbo zhinji dzinokubatsira kuti udzidze fomu rakasimba rinodiwa kuita kuchenesa, kubvuta, squats, ring dips, uye mamwe maekisesaizi nenzira dzinoita kuti mapendekete ako, mabvi, uye musana wako uchengetedze. Tarisa bhokisi iro varairidzi vane hutano hwakakwana uye kugwinya kumashure-zvitupa kubva kumapoka anozivikanwa munyika senge NASM, NSCA, kana ACE, pamwe nemadhigirii mune physiology kana kinesiology. Uye ona kana bhokisi rauri kutarisa riine chirongwa cheOn-Ramp: Aya makosi ekutanga anokurovera mukufamba kwakaoma kweCrossFit uchishandisa huremu hwakareruka kana huremu hwePVC pombi, saka kana paine huremu pabhawa, muviri wako uchaita. ziva mafambiro (uye hauzopedzi paTosh.0).

Iyo Tracy Anderson Method

Disclaimer: UCHAwana tsandanyama (uye iwe unogona kuwana mamwe anokatyamadza kutaridzika mukuita).

Iyo yakaderera- kana isina-huremu kutamba-senge mafambiro aGwyneth's akakurumbira murairidzi anofanirwa kunanga kazhinji-kusarudzika mhasuru-iyo gluteus medius, iyo inogona kubatsira kuchengetedza mabvi ako kubva kupinda mukati nekukonzera kukuvara, uye yepasi trapezius, iyo inosuwa ne mapurogiramu akawanda epafudzi uye anogona kuchengetedza scapula yako yakachengeteka.

Anderson anovavarira aya (uye ese) mhasuru isina huremu hwakawanda kuti usazowana "hukuru" (iye anotsigira matatu-paundi muganho). Zvinofanira kucherechedzwa kuti sainzi haitsigire chirevo ichi: Muchidzidzo chakaitwa muna 2010, vaongorori vekuCanada vakawana kuti maekisesaizi aiita yakaderera-mutoro, yakakwira-vhoriyamu maekisesaizi (kureva kureruka, kudzokorora kwakanyanya) yakawedzera mapuroteni synthesis kupfuura ayo. uyo akaita uremu hunorema kune yakaderera reps-uye mamwe mapuroteni anozopedzisira atungamira kune yakakura (verenga: "bulkier") tsandanyama. Nekudaro, semukadzi iwe haunzwisise kukura zvakanyanya, saka kuwana kwemhasuru kunogona kunge kuri kusanzwisisika pane kunonzwika.

Zvakadaro, kuitira kuti uwedzere kusimba nezviyero zvishoma izvi, nzira yaAnderson inoda kuti iwe uwedzere kumhanya kwekufamba kwako - zvichikonzera kuwanda kwemafambiro asingatarise kunge akanaka kwazvo kana achiitwa nevasiri vatambi. Saka kunze kwekunge iwe uchida kuti vavakidzani vako vashevedze varume vakapfeka majasi machena, dhonza machira paunobuda mumadhisiki aTracy.

Ongororo ye