7 Nzira dzekuwana Kuonda uye Kukwana Nekukurumidza

Zvemukati

• Simba Rokudziya
• One-Legged Moves
• Kunze-Center Inofamba
• Wedzera Twists uye Turns
• Simudza Incline
• Sanganisa uye fanisa
• Rongedza Izvo Kuti Ubvise
• Ongororo ye

Haisi chakavanzika chekuti kupinda muchimiro chakakura kunotora nguva nesimba. Mushure mezvose, kana zvese zvinokurumidza kugadzirisa, husiku-husiku infomercial kudai yaive yechokwadi, isu tese tichava nemiviri yakakwana. Nhau dzakanaka ndiwe unokwanisa tora matanho ekumhanyisa mhinduro dzako. Imwe nzira yakasimbiswa: Shandura maitiro ako mavhiki matanhatu kana kupfuura. Tsandanyama dzako dzinochinjika kune imwechete yekurovedza muviri zuva nezuva (funga uchidzokera kukirasi yako yekutanga bootcamp uye kuti zvakave nyore sei pawakawedzera kusimba). Denha muviri wako nekuwedzera kona nyowani, kusanganisa marongero ezviitwa zvako, kana kungo wedzera kumonyoroka kutora tsandanyama dzakasiyana.

Heano mamwe manomwe matipi ehunyanzvi ekuvandudza yako Workout.

Simba Rokudziya

Kushamwaridzana hakufanirwe kuve kunofinha. Ipo uchimhanyisa pachigadziko chinogona kushandira makumbo ako, hazviite zvishoma kugadzirira yako mhasuru-yemuviri tsandanyama. Edza kutsiva yako yakaneta kudziya-up neshanduro ine simba.

"Simba, rakazara-muviri kudziya-kumusoro tora muviri wako kuburikidza nekufamba kwakasiyana siyana, zvichikubvumidza iwe kuti uwedzere kutenderera kuenda kumhasuru dzauchange uchishandisa mukuita kwako kukuru," anodaro Polly de Mille, RN, RCEP, CSCS, kurovedza muviri paWomen Sports Sports Center Chipatara cheSpecial Surgery muNew York. Edza kufamba uku usati waita basa rako rinotevera rekudziya-muviri wakakwana.

Medicine Ball Woodchop: Mira netsoka dzakafara zvishoma pane kupamhama-paupamhi hwemapfudzi uye ubatisise pachiedza kusvika pakati pemishonga bhora (5 kusvika 6 lbs). Sundidzira chiuno chako kumashure uye udonhe mu squat paunenge uchiunza bhora pasi kuti ubate tsoka yako yekuruboshwe, shin, kana ibvi (zvichienderana nekushanduka kwako). Simuka kubva pa squat apo iwe panguva imwe chete uchitenderera uye simudza bhora mudenga uye kuyambuka divi rako rakatarisana, sekunge urikanda pamusoro pefudzi rako rakatarisana. Ita 2 seti yegumi inosimudza kudivi rega rega, chinjana mativi mushure meseti yega yega.

One-Legged Moves

Rimwe-gumbo rinofamba rinoda kuwedzerwa neuromuscular (nervous system uye mhasuru) kubatana kuitira kudzikamisa zvese ankle nemabvi pamwe neiyo femur (chidya chepfupa) uye chiuno, anodaro Irv Rubenstein, PhD, anorovedza muviri, uye muvambi we STEPS, a Nashville, TN nzvimbo yekusimbisa muviri. "Pamusoro pezvo, gumbo rimwe chete rinofanira kusimudza kwete chete huremu hwepamusoro-hwemuviri asi zvakare rinofanira kutakura huremu hweimwe nhengo, izvo zvinoratidza simba rakakura kubatsirwa zvachose."

Kuvandudza kugadzikana kwegumbo rimwe chete chishandiso chine simba mukudzivirira kukuvara, kunyanya mumitambo senge kumhanya, anodaro Mille. "Mukumhanya iwe uri kunyanya kusvetuka kubva kune rimwe gumbo uchienda kune rimwe. Shaky rimwe-gumbo kugadzikana kunotungamira mukurasikirwa kwekuenderana nguva dzese iwe paunosvika-yakakwana setup yekukuvara."

Pakurovera kwako kunotevera, edza kumira negumbo rimwe kwehafu yeeseti yese yekumusoro-muviri inofamba; chinja kune rimwe gumbo kune imwe hafu, kana edza kubatanidza mafambiro eunilateral semakumbo ane gumbo rimwe chete mumaitiro ako.

Kunze-Center Inofamba

Kunze-kwepakati kunofamba kunosanganisira kusaenzana kwekuyera kurema kunoda kuti mhasuru dzemuviri wako "dzipinze mukati." Zviitiko zvakawanda zvemazuva ese zvinosanganisira mafambisirwo ezvisina basa&mdashlkutakura sutukesi inorema kana chikwama, kubhedhenura tenesi reketi, kana kutakura mwana kana bhegi regirosari neruoko rumwe.

Nyore nzira dzekuisa kure-kwepakati kufamba kunosanganisira kuita squat uchisimudzira bhora rekusimba kumadziro neruoko rumwe; kana kubata kettlebell muruoko rumwe uchiita squat kana lunge.

"Kudzidzira kure-pakati kunofamba nenzira yakatarisa, inodzorwa inobatsira kukudziridza kugadzikana kwepakati kunodiwa kuchengetedza kurongeka kwakanaka paunenge uchiita mafambiro aya muhupenyu chaihwo," de Mille anodaro.

Wedzera Twists uye Turns

Zvinopfuura makumi masere neshanu muzana emamhasuru akatenderedza musimboti wako akatariswa nediagonally kana kuti akatwasuka uye anotenderera serimwe remabasa azvo," de Mille anoti. "Asi vanhu vazhinji vanotarisa pane imwechete yakamira tsandanyama-rectus abdominis, 'matanhatu pack' tsandanyama. . "

Rotational inofamba inoshanda musimboti wako, anodaro Tamilee Webb, MA, mudzidzisi wemuviri anozivikanwa neBuns of Steel vhidhiyo akateedzana. "Semuenzaniso, edza kutenderedza torso yako wakabata mushonga bhora panguva yepamberi mbichana, iyo inoda kugadzikana kupfuura bhuru risina bhora kana kutenderera," anodaro Webb. Aya mafambiro zvakare anoteedzera zviitiko zvehupenyu chaizvo sekutsika uye kutenderera / kumonyoroka kuisa girosari mumotokari.

Simudza Incline

Kwete, hatisi kutaura nezve treadmill. Nekusimudza chinzvimbo chebhenji paunenge uchiita zvekutsikisa chipfuva, unowedzera zvakasiyana, izvo pachazvo zvinogona kuita kuti uwane simba, de Mille anodaro. "Muviri wako unopindirana nekunetseka kwaunoshandisa kwauri, saka zvakasiyana-siyana zvakakosha pakuwana hutano hwakakwana hwekushanda."

Kuita maekisesaizi panzvimbo yakati sandara, kurerekera, kudonha, kana kusadzikama pamusoro senge pane bhora rerunyararo vese vanogona kupa mitoro yakati siyanei kune mhasuru. "Pese paunoshandura vanoda kuita kurovedza muviri, uri kuchinja masimba nemapoka etsandanyama ayo achaita kurovedza muviri," anodaro Webb. Semuenzaniso, bhenji rakapetana rinotarisa kune anterior deltoid (kumberi kwepfudzi rako) uye pectorals (chifuva), asi kuita zvakafanana kurovera pane zvinoda zvinoda mamwe deltoids (mapfudzi). Edza kusimudza kutsamira kweako anotevera seti yemachechi anodhinda, kana kuzviita pane yehutano bhora.

Sanganisa uye fanisa

Kubatanidza zviitwa zvinoverengeka kuita kumwe kufamba kunoshanda mapoka emhasuru akati wandei kamwechete (uye anokupinza mukati nekubuda mujimu nekukurumidza). "Unogona zvakare kusimudza huremu hwakawanda," anodaro Rubenstein. Semuenzaniso, pachinzvimbo chekuita biceps curls wega, ita squat uye ita curl munzira yekukwira."Iko kukura kunopihwa nemakumbo ako kunoita kuti ukwanise kusimudza huremu hwakawanda pane kuzviita makwande uri wega," anodaro.

Nezve mabhenefiti makuru, wedzera pamusoro pemapfudzi anotsikirira mushure mebiceps curls. "Pakupera kwebiceps curls, kana maoko ari padyo nemapfudzi, donhedza muhafu squat uye shandisa simba kumanikidza huremu pamusoro."

Kutevedzana kwakazara: squat + biceps curls + half squat + overhead press.

Rongedza Izvo Kuti Ubvise

Kuwedzera uremu kuzviitwa kwako kunoita kuti muviri wako ushande nesimba, Webb anodaro. "Ndokusaka vanhu vane huremu vane nguva yakaoma yekukwira masitepisi." Webb inokurudzira kuwedzera chipfeko chakaremerwa kana bhanhire rekuyera kumabasa ako ezuva nezuva.

"Uchawana kuwedzera kwemwoyo wako kunowedzera. Zvinotora simba rakawanda uye mamwe masumbu kuti uite zvakafanana, mabasa ezuva nezuva, "anodaro.

Webb inotora yake 15-lb, imbwa-ine makumbo matatu yekununura imbwa Izzie muhombodo yake kana achifamba pamahombekombe kuti awedzere kusimba kwekufamba kwake. Iwe unogona kuita zvakafanana nekuwedzera masaga emvura kana jecha muhombodo pane yako inotevera kukwira. Kana huremu hwanyanya kurema, chingorasa mvura kana jecha uye ramba uchifamba.

Ongororo ye