8 Matipi ekuti uwane Zvakawanda Kunze Kwako Kwekunze Kumhanya

Zvemukati

• Tungamira Pfungwa Dzako
• Nyatsoita Fomu Rako neMofility Drills
• Shingairira MumaSneakers Akarurama
• Stride neako Akanaka Rudzi
• Tamba Yako Anofarira Tunes
• Tora Nguva Yekutonhorera
• Ramba Uchicherechedza Kufambira Mberi Kwako
• Usasvetuke paKudzidziswa Kwesimba
• Ongororo ye

Sezvo tembiricha inokwira uye zuva richibuda munguva yechando hibernation, iwe unogona kunge uchikurumidza kutora yako yekutsika yekurovedza kurovera kune yakakura kunze. Asi majojhi panzira yemumigwagwa nemunzira dzakasiyana zvakasiyana neidzo dziri pabhanhire, saka nzira yaunotora kumhanya kwako kwekunze inofanira kuratidza izvo.

Chikonzero chikuru: Kuoma kwepasi, ndiko kukura kwesimba rekuita kwepasi, rinova iro simba rinoitwa nevhu richidzokera pamutumbi wasangana nawo. Izvi zvinoreva kuti nzvimbo dzakadai sekongiri nepavheji zvinokonzeresa kuita kukuru mukudzoka mumajoini nemakumbo pane simba rinotora treadmill. Izvi hazviite chete kuti ushande nesimba, asi zvinokunetesa nekukurumidza uye zvichikonzera kushushikana kwakanyanya pamajoini ako. Uye kusiyana nechitsiko chetsika, chinopa kuenderana nedanho rega rega, iwe unofanirwa kubata nematombo, nzvimbo dzisina kuenzana, traffic, kana mamiriro ekunze asina kunaka paunenge uchimhanya kunze, izvo zvinogona kuita kuti urege kugadzikana kana kuti uchinje. kufamba kwako.

Izvo zvataurwa, pane akawanda matanho aunogona kutora kuti uone kuti kumhanya kwako kwekunze kwakabudirira. Pano, zvayakanakira zvinogovera avo epamusoro matipi ekumhanya kwekunze. (Yakabatana: Yako Nongedzo kuCold-Mamiriro Ekumhanya)

Tungamira Pfungwa Dzako

Iyo yekuyerera nyika inotanga neisina chinhu slate, sekusununguka kwezvinovhiringidza sezvinobvira. "Unoda kuva wakasununguka mumuviri wako kunze uko," anodaro Kara Goucher, pro pro mumhanyi uye aimbove weOlympian uyo anodzidzisa munzira dziri padyo nemusha wake weColorado. Goucher anoratidzira kudzokorodza chikamu chimwe chete chipfupi chemugwagwa kunowirirana nenzvimbo yacho kusvika yaita hunhu hwechipiri, wozotora chivimbo ichocho uye ndangariro yemhasuru kune marefu majee.

"Kuti ubve mumusoro mako uye unakirwe nekumhanya, ndinoda kudzokorodza kwandiri izwi remagetsi kana mantra pandinotanga kuenda," anodaro. “Izwi renyu rine simba rinogona kunge riripo kana kushinga. Kuidzokorora kunokubatsira kuti uise pfungwa pabasa riripo uye kuvhara imwe nhanho. " (Haugone kusarudza kana uchifanira kurova nzira kana nzira? Heuno mutsauko pakati pemhando mbiri dzekumhanya.)

Nyatsoita Fomu Rako neMofility Drills

Panzvimbo pekufungisisa hunyanzvi hwako, zvigadzire iwe kuti uve fluid panguva yekumhanya kwako kwekunze. "Nzira yekutora nhanho dzakanaka, kusimudzira mabvi, uye kuenderana kukuru kune fomu yekumhanyisa iri kuburikidza nekamubatanidzwa kadiki kekufambisa usati wamhanya," anodaro Annick Lamar, murairidzi weNew York Road Runners. Zvake zvina zvekuenda izvo zvinoita hunyengeri:

• Knee inobata: kuunza ruboshwe kuruboshwe pachipfuva, wozobata, kumbomira, uye kusunungura; tora nhanho, uye dzokorora nebvi rekurudyi
• Quad inotambanudza: dzosa gumbo rekuruboshwe kuti glute, wobva wabata, mira, uye sunungura; tora nhanho, wodzokorora nechiziso chekurudyi
• Kufamba hamstring yakatambanudzwa: svikira kune zvigunwe zvekuruboshwe gumbo reruboshwe rakatambanudzwa rakatwasuka, chitsitsinho pasi, uye kurudyi ibvi rakakotama, ndokusimuka ndokudzokorora negumbo rerudyi rakatwasuka
• Chitsitsinho-ku-chigunwe chinofamba: famba mberi 25 tsoka pazvitsitsinho, tendeuka, wozodzokera shure 25 tsoka pazvigunwe.

"Kudziya neichi chibhorani katatu pasvondo kuchakuwanisa makanika," anodaro Lamar. (Aya mafambiro uye kugadzikana maworkouts achaitawo kuti basa riitwe.)

Shingairira MumaSneakers Akarurama

Izvo hazvina basa kuti maratidziro ako ekunze ekumhanya mateki anokwanisa kutaridzika, ndezve izvo zvavanofanirwa kuita: chengetedza, tsigiro, mutsindo, uye kudzikamisa tsoka yako kana ikabatana nepasi. Kusarudza yakakodzera sneaker yetsoka yako kwakakosha. Kuti utore fungidziro kubva pane shangu inoshanda zvakakunakira iwe, tungamira kune yemuno inomhanya yakakosha chitoro. Ivo vemu-chitoro nyanzvi vanogona kungotarisa tsoka yako uye kukanda tsoka uye voshandisa iyo ruzivo kuti vawane yakakodzera sneaker yako. (Yakabatana: Iyo Yakanakisa Kumhanya uye Athletic Shoes Yega Kwese Workout, Sekureva kwePodiatrist)

Kana iwe uchibhururuka wega pakutsvaga kwako sneakers dzekumhanya dzekunze, unoziva sei kana wanyatsowana peya yako yakakwana? Tsika dzako dzinogona kukupa zano, anodaro Sean Peterson, chigadzirwa chechigadzirwa kune mutengesi Road Runner Sports. Iwe unoda kuona kupfeka pasi chaipo nepakati petsoka yepamberi. "Izvi zvinoreva kuti uri mubhutsu inoenderana nezvinodiwa nemuviri wako," anodaro Peterson. "Kupfeka kwakawanda mukati memberi kwetsoka kunogona kureva kuti urikunguruka zvishoma uye kuti unogona kubatsirwa nekugadzikana mune rako bhutsu." Izvo zvinopesana - pfeka kunze kweshangu - zvinogona kureva kuti iwe wakasununguka kuburitsa kana uri mune yakadzikama shangu pausingade kuva. Muchiitiko chekupedzisira, "pese paunomhara, iyo nzvimbo yakarongedzwa pamubhedha iri kumanikidza muviri wako netsoka yako kuita chimwe chinhu zvishoma zvakasikwa," anodaro. Edza hunyanzvi hwekumhanyisa shopu kana iyo Fit Tsvaga pa roadrunnersports.com kuti uwane hutungamiri.

Stride neako Akanaka Rudzi

Iwe unogona kunge uchimhanya kunze wega mazuva ano, asi hazvireve kuti haugone kunzwa kudhonzwa kwepakiti. "Nharaunda zhinji dzinomhanya dzine chinhu chiripo izvozvi," anodaro Alexandra Weissner, anoumba bRUNch Running, iyo yakachinjisa yayo yakajairwa 5K uye 10K kusangana-uye-kudya kune zvemagariro nhepfenyuro zviitiko panguva yeCOVID kukiyiwa. "Tsvaga nharaunda yaunokwanisa kubatanidza online kuburikidza nematambudziko anonakidza, kudzidziswa, uye zvimwe," anodaro. (Usakanganwa kurodha aya akanakisa mapurogiramu evamhanyi.)

Mamwe masweetwork emagariro evamhanyi anosanganisira November Project, ine gut-it-out training component, uye Midnight Runners, vanobuda kunze kwasviba. Mazhinji maNovember Project makirabhu ane yavo meetups online, anodaro Lazina Mckenzie, mutungamiri wenzanga muEdmonton, Alberta, kuti iwe ugone kupinda kubva chero kupi. "Ukangozviratidza, tese takafanana zvisinei kuti tasvika papi," anodaro. "Tiri kupinda mupfungwa imwechete."

Tamba Yako Anofarira Tunes

Chokwadi, kuteerera podcast paunenge uchimhanya kunogona kuita kuti urambe uchivaraidzwa, asi kana iwe uchida kuwana zvakanyanya kubva mukumhanya kwako kwekunze, isa pane yako yaunofarira Spotify playlist. Chidzidzo che 2017 chakawana kuti vanhu vakarovedza nemimhanzi vanogona kushanda avhareji yemaminetsi gumi nemashanu kureba kupfuura avo vakaputsa ziya vasina iro. Uyezve, kutsvagurudza kwakawana kuti kuteerera mimhanzi inokurudzira, inokwikwidza panguva yekudzokorora, yekutsungirira-mhando zviitiko (sekumhanya) kunogona kudzikisira ratings yekuziva kunoitwa (aka RPE, kunetseka kwaunoita kunge muviri wako uri kushanda). (Heano dzimwe nzira dzekuzvinyengedza kuti ushande nesimba panguva yako yekurovedza muviri.)

Tora Nguva Yekutonhorera

Mushure mekumhanya kwako kunze, famba zvishoma kuti udzikise kurova kwemwoyo wako uye kuderedza BP. "Izvo zvakare zvinogona kubatsira kukonzeresa parasympathetic nervous system kuti ugone kuzorora uye uchinjira mune zvinotevera muzuva rako," anodaro Danny Mackey, murairidzi mukuru wepro Brooks Beasts Track Club muSeattle. Maminitsi mashanu kusvika kugumi anofanirwa kuve akakwana nguva yekuzorora. "Uyezve, kunonoka kufema nemumhino dzako kunobatsira kubatsira pane zvataurwa pamusoro." (Yakabatana: Nei Haufanire Kurega Yako Yepost-Workout Yakatonhorera-Pasi)

Ramba Uchicherechedza Kufambira Mberi Kwako

Kunyangwe iwe uri kubuda mumba mako kekutanga kana iwe uri mumhanyi weupenyu hwese, kunyora pasi zvinangwa zvako zvezuva nezuva kunofanirwa kuve chikamu cheyako pre- uye yekumashure-yekurovedza maitiro. Usati warova pakarongedzwa, nyora pasi chinangwa chako chekurovedza muviri (kureva 30-miniti kumhanya ne9-miniti pa mile maira). Kana wapedza nekumhanya kwako kunze, nyora zvawakaita *chaizvo* uye kuti wanzwa sei (kureva kuti maminitsi makumi matatu ekumhanya nemaminetsi gumi pakirogiramu imwe neimwe - wakanzwa zvinonetsa asi zvinogoneka). Kana iwe ukasimbisa chinangwa chako, zvipire kune chirongwa, uye urambe uchichitevera, unozokwanisa kuona kuti uri kukura sei semumhanyi. Iwe unogona kushandisa yekare-chikoro peni uye bepa kana imwe yeaya emahara anomhanya maapplication ekuchengeta matabo pane kwako kufambira mberi.

Usasvetuke paKudzidziswa Kwesimba

Kusimudza zviyereso kunogona kunge kusingaite sekukoshesa kana iwe uchimhanya panze, asi funga nezvazvo seizvi: Mumhanyi ane makumbo akasimba uye akagwinya asi asina simba ekumusoro uye epakati haasi kupa muviri wavo hutano hwakakwana. "Kubatsira kwekuita kwekudzidziswa kwesimba kunouya kubva mukusimba, kuva nesimba, uye kushanda," anodaro Pascal Dobert, murairidzi wevakuru veNike Bowerman Track Club. "Muviri wese unobatanidzwa mukuchengetedza chimiro chakanaka, asi kupenya uye musimboti kazhinji hadzina kunangwa zvakanaka panguva yokurovedza muviri.”

Ndicho chikonzero iyo kirabhu inosanganisa nhevedzano yemaburiji e glute achishandisa bhendi rerupu uye nhevedzano yepamberi uye mapuranga epadivi. KuNew York Road Runners, mazuva mashanu evhiki anomhanya makosi anosanganisira mazuva maviri ehuremu hwesimba - mapuranga, mabhiriji anobwinya, squats, mafambiro ekufamba, clam makomba, zviyero zvegumbo rimwe - mushure mekumhanya nyore. (Inoenderana: Iyo 5 Yakakosha Muchinjikwa-Kurovedza Workouts Vese Vanomhanya Vanoda)

Iyo chaiyo yekumhanya yekumhanya svondo, kusanganisira simba rekudzidziswa, inogona kutaridzika seiyi: Chipiri izuva rekutambudzika (kusundira kumhanya kwako, kuita mabhaisikopu kana zvikomo); Chitatu izuva riri nyore, rine simba rinofamba mushure mekumhanya; China idambudziko; Chishanu ndeimwe zuva riri nyore, rine simba rekumhanya-mhanya; uye Mugovera ndewemhanho refu. Funga nezvazvo senge chinotenderera-chinoshamisira nemazuva ekunetsa kumusoro, mazuva akapusa pazasi.

Ongororo ye