5 Kukanganisa Kunokanganisa Yako Workout Performance

Zvemukati

• Kupukuta Sweat Panguva Yekupisa Yoga
• Kunwa Pamberi paCardio
• Negative Self-Talk Panguva Yekudzidziswa Simba
• Chafing Ichiri Kumhanya
• Kuita Dhanzi-Yakavakirwa Kushanda paKapeti
• Ongororo ye

Unogona kusazviziva, asi dzimwe tsika dzaunoita kare uye panguva yekushanda kwako kunogona kukanganisa maitiro ako ekurovedza muviri. Tsvaga kuti ndezvipi zvisingatarisirwe zvinhu zvingave zvichitadzisa kuita kwako mune zvese kubva kune inopisa yoga kusvika pakudzidziswa kwesimba, pamwe nematipi akareruka aunogona kuisa mukuita kuti uwedzere misangano yako yekudikitira. (Maximum performance haingotenderi pane zvaunoita pamberi kana paunenge uchishanda. Usakanganwa izvi zvitatu Zvinhu Zvaunofanirwa Kuita Pakarepo Post-Workout chero.)

Kupukuta Sweat Panguva Yekupisa Yoga

Mifananidzo ye Corbis

Mune imwe kamuri inonzwa kunge sauna pane studio, hazvishamise kuti kune yakawanda jira kutenderera kuri kuitika panguva inopisa yoga uye Bikram yoga makirasi. Asi usati wafunga kupa mumuedzo wekutsvaira mabhaketi eziya anodonhedza maoko ako nemakumbo, funga maitiro aingave nawo pane ako ese maitiro-tenda kana kwete, hakusi kungodikitira kunokutonhoresa pasi , asi panzvimbo peizvozvo kubuda kwe ziya iro (iro rinotenderera rinokuchengetedza kubva pakupisa).

Sezvo inopisa uye Bikram yoga makirasi ese ari kupisa uye hunyoro, hune tembiricha dzakaiswa pamadhigiri anodarika zana uye mwando unoyangarara wakakomberedza makumi matatu kusvika makumi mana muzana, iyo nzira yekushanduka kwemvura inogona kutadza kunyangwe chiyero chekudikitira chichiwedzera. Couple iyo nekugara uchipukuta ziya kubva paganda netauro uye mhedzisiro yacho haitombo kubuda evaporative kutonhora, zvichikonzera kuchengetwa kwemuviri kupisa, kuwedzera kudikitira uye, zvichidaro, kurasikirwa kukuru kwemvura yemuviri uye nenjodzi yakawedzera yekushaya mvura, iyo inogona kukanganisa maitiro emuviri uye kuisa mukana wehurwere hunoenderana nekupisa.

Kunwa Pamberi paCardio

Mifananidzo ye Corbis

Kana iwe uri kuyedza kushandira mashoma mashoma zvakanyanya zvinwiwa zvawaive nazvo husiku hwapfuura, iyo nguva yaunoshandisa pane iyo elliptical kana StairMaster ingangove yekutambura yakapihwa chokwadi chekuti iyo hangover mhedzisiro yedoro inogona kupfuurira kusvika kune izere zuva. Zvidzidzo zvakaratidza kuti kana doro rikashandiswa mukati maawa makumi maviri nemana ekurovedza muviri, kuita kweaerobic kunoderera neinenge 11,4 muzana. Saka usati iwe pasi iwo mashoma mashoma magirazi ewaini pakudya, funga mhedzisiro iyo ichave nayo pane yako cardio chikamu zuva rinotevera. (Deredza migumisiro yenguva yemberi nekuve nekuchenjera kuodha panguva iwe uri bhawa. Tarisa uone Matanho Ekurapa Anopa Utano Kubva kuBartenders.)

Negative Self-Talk Panguva Yekudzidziswa Simba

Mifananidzo ye Corbis

Isu tese tine mhosva yekutaura zvisirizvo pamusoro pedu nguva nenguva - kunyanya sezvo zvine chekuita nemitezo yedu yehutano uye chimiro - asi kana zvasvika pamafungiro ako kuenda mukurovedza muviri kwako, uchingotenda kuti kuita kwako kunenge kuri pasi-par kunogona tungamira kune yakaderera pane yakanakisa kurovedza muviri ruzivo. Chidzidzo che2012 chakawana kuti vatambi vaifunga kuti vakarongerwa kuita zvisina kunaka vakaita zvakanyanya kupfuura avo vainzwa vaine chivimbo mukugona kwavo, zvisinei nekuti vaive nekumanikidzwa kubva kune vaiona kana kwete. Kungo kungozviudza iwe kuti hauna kusimba zvakakwana usati waenda mukirasi yako yaunofarira kusimba kana kurwisa yako inotevera CrossFit WOD kunogona kushandura kusagadzikana kwako-kudzidzisa kusahadzika kuve chiporofita chekuzvizadzisa.

Chafing Ichiri Kumhanya

Mifananidzo ye Corbis

Chii chaunowana kana iwe ukasanganisa mamaira mazhinji uye kudzokorora kufamba pamwe nekudikitira kwakanyanya uye zvipfeko zvisina kukodzera chaizvo? Mhinduro yacho inokatyamadza, inorwadza uye inorwadza yekutsva kweganda iyo inomisa kunyangwe iye akamhanya kwazvo mumakwara ake, ichiisa damper rakakomba pane yako purogiramu yekudzidzira uye ruzivo rwekumhanya.

Kuti uwedzere mashandiro ako uye kuti uve nechokwadi chekuti unogara wakasununguka uye usingarwadziswe panguva yekumhanya, sarudza kupfeka mbatya dzakagadzirirwa kunyatsobvisa hunyoro, zvichibatsira kuchengetedza ganda rakanaka uye rakaoma. Munzvimbo dzakanyanya kusimba (funga ma armpits, groin, etc.), iva shuwa kuti wakapfeka zvipfeko zvinonyatsokodzera izvo zvisina kunyanyorembera kana kusimba zvakanyanya, zvese izvi zvinogona kukonzera kuwedzera kukweshana uye kukwesha ganda rakasvibira, zvichitungamira kune kushoma kurovedza muviri. . (Kana iwe uri mumhanyi, unogona kunge uchidzidzira zvinopfuura tsika imwe yakaipa. Tarisa 15 Inogumbura uye ine Hude Habits Running Habits to Break.)

Kuita Dhanzi-Yakavakirwa Kushanda paKapeti

Mifananidzo ye Corbis

Kana iwe uchida kuzunungusa groove thang yako, unogona kuda zviri nyore kuputsa ziya kumba-nemurairidzi-anotungamirwa Workout inoyerera nepakombuta yako kana TV. Zvisinei, izvo iwe zvausingazive ndezvekuti imba yekutandarira kapeti iwe urikushungurudza kufamba kungave kuri kuisa damper pane yako yekutamba-based Workout. Kunyangwe kapeti inoderedza kushushikana kunoiswa pamapfupa uye majoini panguva yekurovedza muviri kana ichienzaniswa nenzvimbo dzakaoma sekongiri, iko kukwesha kunopihwa nekapeti kunogona kubata mupendero weshangu panguva yekukurumidza, mafambiro ane simba senge pivoting, izvo zvinogona kukwidza njodzi yekukuvara kwemabvi uye ankle. kupwanya.

Izwi kune vakachenjera-kana iwe uchida kutamba uye uine hardwood flooring mumba mako, sarudza kuzunza muswe wako ipapo pane kuti uderedze njodzi yako yekukuvara, uye chengetedza nzvimbo dzakapetwa mumusha mako nenzira dzakadai seyoga nePilates. (Unoda kutamba kwakanaka-kwakavakirwa Workout? Edza imwe yeaya Makirasi mashanu eDance Anoita Kaviri seCardio Workouts.)

Ongororo ye