8 Zvakanyanya Kusimba Matambudziko

Zvemukati

• Mudhaka Wakasimba
• CrossFit
• CHISIMBISO
• P90X
• Kupenga
• TRX Kumiswa Kudzidziswa
• Tabata Kudzidziswa
• Barry's Bootcamp
• Ongororo ye

Kana iwe watove wakakwanira, zvinogona kuve zvinonetsa kuwana maekisesaizi ari kunetsa zvakakwana kuti akubatsire kunatsiridza yako yemitezo nhanho kunyangwe. Isu takaenda kunotsvaga kumwe kwekushanda kwakanyanya kutenderedza kuti tibatsire iyo kukwana kuti igare yakakwana! (Yambiro: Tinokurudzira kuuya nemvura, tauro, uye zvichida shamwari kuti imutsidzire usati waedza chero ipi yeidzi nzira dzekudzidzisa dzepamusoro-soro).

Mudhaka Wakasimba

Kutanga kumusoro? Zvichida dambudziko rakaomarara rekusimba ratakamboona. Yakagadzirwa 'Tough Mudder' nekuda kwechikonzero, iyi kiromita gumi-yezvipingamupinyi kosi yakanzi "chiitiko chakaomesesa papasi" chine matambudziko ekupenga (akagadzirwa neBritish Special Forces) kunge 12-ft. madziro, tunzira dzevhu dzepasi pevhu, uye dzinopfuura nepakati pe10 000 volts emagetsi.

Kana iwe uchinetswa nekudzidziswa kwemarathon, triathlon, pamwe kunyangwe murume wesimbi, uyu unogona kunge uri iwo mutsva mutsva dambudziko kwauri. Ingova wakagadzirira kusaina 'kufa waiver' usati watora chikamu.Muchokwadi, icho chakaomarara, ndipo panokwenenzverwa zvepamusoro zvehutano kuti vawane yavo yega matako! Exercise physiologist uye master mudzidzisi Amy Dixon anoriidza "kupenga," (asi akaripedza zvakadaro) uye Paul Katami, mukurumbira murairidzi uye nyanzvi yehutano, akapedzisa mujaho uyu gore rapfuura, achiritsanangura se "rimwe rematambudziko akaomesesa emuviri andakatarisana nawo. " (Asi anoronga kudzoka zvakare gore rino). Fembera izvo zviri kutaura chinhu!

Kuti uwane rumwe ruzivo: Toughmudder.com

CrossFit

Mufananidzo uchisunda matai anorema munzvimbo dzinopakwa motokari, tambo dzokukwira, uye uchisimudzwa pamusoro pemaringi ejiminasi… aiwa, iyi haisiriyo imba yekurovedza muviri. Ndiko CrossFit! Sekureva kwaCrossFit, ndivo "chirongwa chikuru chesimba uye mamiriro ezvinhu emapurisa mazhinji uye mashandiro emauto, mauto akasarudzika emauto, shasha yemasoja, uye mazana evamwe vatambi vepamusoro uye nyanzvi pasi rese."

Kana iwe watove muchimiro chakanaka, iyi Workout inogona kunge iri iyo yaunoda kuti upedze kudzidza kuti 'ikwane elite' chimiro. Tsvaga nzvimbo padyo newe, kana kungo tevera iyo CrossFit "WOD" (Workout yezuva) pawebhusaiti yavo.

Kuti uwane rumwe ruzivo: CrossFit.com

CHISIMBISO

Zvakafanana mukugadzirisa kuCrossfit, SEALFIT, yakagadzirwa neaimbova Navy Seal Commander Mark Divine, "yakagadzirirwa kukudziridza pfungwa dzehondo uye muviri unobatanidza munhu wose. SEALFIT inodzidzisa muviri, pfungwa, uye mweya kushanda pamwero wepamusoro wega uye nechikwata."

Iwe uchapinda mu "mweya wako wehondo" nebhora slams, mabhegi ejecha, kettlebells, Tabata kudzidziswa, uye nezvimwe panguva yega yega yekurovedza-ese akagadzirwa naDevine. Pedza kupera kwevhiki ku "KOKORO" (musasa wavo wekusimba kwepfungwa) uye dzidzisa naye nechikwata chake pachedu, kana kutevera WOD yavo online.

Kuti uwane rumwe ruzivo: Selfit.com

P90X

Yakanzi "yakanyanyisa kugwinya kwemusha" iyo P90X Workout uye P90X 2 (iyo ichangoburitswa inotevera-inoteedzana) inosanganisa marati, kudzidziswa kwesimba, kudzidziswa kwenguva, uye iyo yoga kupokana nemuviri wako nenzira dzakasiyana siyana uye masitayera ekurovedza muviri kubatsira kusimudzira mhedzisiro yako. . Chirongwa chemazuva makumi mapfumbamwe, chinotungamirwa nehunhu hwekugwinya, mudzidzisi (uye museki) Tony Horton, inoendeswa kuburikidza neDVD set, iyo inouya izere nehurongwa hwekudya. Iwe uchafanirwa kuve nechirango chekubatidza DVD zuva rega rega, asi Horton anokupa simba kuburikidza neese ziya ziya chikamu.

Kuti uwane rumwe ruzivo: P90X.com

Kupenga

Kana zita rikasakubvisa, pamwe Shaun T's abs achadaro. Kupenga ndozvimwe zvakanyanyisa chirongwa chekudzidzira kumba (chakagadzirwa nekambani imwechete inogadzira P90X) inotungamirwa nemukurumbira murairidzi Shaun Thompson inotarisa pane bodyweight chete yenguva yekudzidziswa kuvaka simba, simba, uyezve, killer abs. Ichi chirongwa chemazuva makumi matanhatu chinouyawo chakazara nechirongwa chekudya (Mushure mezvose, abs inogadzirwa mukicheni) uye gumi DVD workouts. Gadzirira kupenga-uye uwane mhedzisiro inoshamisa!

Kuti uwane rumwe ruzivo: Insanity.com

TRX Kumiswa Kudzidziswa

Chokwadi, zvinoita sezvisingakuvadzi (Kurovedzera muviri nemabhandi maviri enylon kungave kwakaoma sei?), Asi chishandiso ichi chinotora kudzidziswa kwehuremu hwemuviri kusvika padanho idzva. Iwe unoda zvinoshamisa kuenzanisa uye kurongeka kuti ungokwanisa kushandisa TRX, rega kupedzisa zvese zvinokurudzirwa maekisesaizi eTRX maekisesaizi, zvichiita kuti ive nzira yakanaka kune vepamberi maekisesaizi kuti vatore maekisesaizi avo kune rinotevera nhanho-pamba, paimba yekurovedza muviri, kana munzira.

Kuti uwane rumwe ruzivo: TRXTraining.com

Tabata Kudzidziswa

Kana usiri kutobatanidza kudzidziswa kweTabata mune yako yekudzidzira maitiro, ino inogona kunge iri nguva yakakwana yekutanga. Muviri wedu unokwanisa kuchinjisa kurovedza muviri mune mashoma seanoshanda makumi maviri, ndosaka zvakakosha kupokana zvese maanaerobic uye maaerobic masisitimu nekushanda kwese kuita seTabata, anodaro Jari Love, mudzidzisi wega akasimbiswa uye nyeredzi ye "Bvaruka Zvakanyanya: 1000 Hardcore "DVD.

"Tabata ichadenha vashandisi vepamberi nekuti urikunyanya kupisa makabhohaidhiretsi sechinhu chinopa mafuta panguva yekurovedza muviri kwakanyanya, uyezve uchapisa mafuta, zvinova ndizvo zvakakosha kune avo vanoda kuonda," anodaro Rudo.

Chinhu chakakosha kuyeuka naTabata (kunyanya semudzidzi wepamberi) ndechekuti chinoita kuti ishande zvakanyanya kusimba kwakanyanya kweiyo nguva yebasa renguva (Tabata protocol masekonzi makumi maviri ezvese kuedza, inoteverwa ne10 masekonzi ekuzorora, anodzokororwa. kwemaminetsi mana akazara). Chidzidzo chekutanga cheTabata chaive nevatori vechikamu vaidzidzira pa 170 muzana yeVO2 max-yakanyanya kuwanda yeokisijeni iyo munhu anogona kushandisa panguva yekurovedza muviri kwakanyanya. Izvo zvinoshamisa kuti zvakaoma kuita!

Tabata haishande kana iwe uchiita mafambiro akaomarara anotora nguva yakareba kuti moyo wako uwedzere (ndosaka tichida aya mazano echikamu chemhondi Tabata).

Barry's Bootcamp

Pamwe hausati wagadzirira kusundira matayi kutenderedza kana kukambaira mumadhaka, asi iwe uchiri kuda kurovedza muviri kutsva kunonetsa. Enda kunodiwa nemaselebs Kim Kardashian, Jessica Alba, uye Allison Sweeney (mukuru we Kurasikirwa Kukuru) kuenda kunotora matako avo: Barry's Bootcamp. Iyi 'inotungamirwa-inotungamirwa' bootcamp inosanganisa makadhi emoyo uye kudzidziswa kwesimba nemabhawa, mabhendi, uye zvimisipiti, zvese zvakagadzirirwa kumimhanzi inonakidza uye inotungamirwa neanofadza 'drill sergeants.' Iwe unogona kutarisira kupisa anenge 800-1,000 makorikori paawa neaya maekisesaizi akaomarara. Haisi celeb inogara muNew York kana Hollywood? Hapana dambudziko. Unogona kuita kuti mbavha yako ikandwe kumba naBarry (nechikwata chake) aine DVD yake set.

Kuti uwane rumwe ruzivo: Barrysbootcamp.com

Ongororo ye