Uye Iwo Makuru Kusimba Mafambiro Muna 2016 Achave ...

Zvemukati

• Ongororo ye

Tanga kugadzirira zvigadziriso zvako zveGore Idzva: The American College of Sports Medicine (ACSM) yakazivisa fungidziro yayo yegore negore yekusimba uye, kekutanga, nyanzvi dzemaekisesaizi dzinoti tekinoroji inopfekeka ndiyo ichava nhamba yekutanga mukusimba muna 2016. (Haigone toti tanyatso vhundutswa nenhau, funga kuti zvakadii Chimiro Vashandi vanofarira avo vanoita zvemuviri!)

Mhedzisiro yeongororo, yakabudiswa nhasi mu ACSM's Hutano & Fitness Chinyorwa, zvinoratidza kuti tekinoroji inopfekeka yakatora zviitiko zvakaita sekudzidziswa uremu hwemuviri (nhamba yekutanga muna 2015) uye HIIT (nhamba yekutanga muna 2014) kutora nzvimbo yepamusoro.

"Matekinoroji ehunyanzvi ave pakati pehupenyu hwedu hwezuva nezuva uye achinja nzira yatinoronga nekugadzirisa mashandiro edu," akadaro munyori wekudzidza Walter R. Thompson, Ph.D. "Zvishandiso zvinopfeka zvakare zvinopa mhinduro nekukasira izvo zvinogona kuita kuti iye akapfeka azive huwandu hwavo hwechiitiko uye zvinogona kukurudzira mushandisi kuzadzisa zvinangwa zvavo zvemuviri." (Uyezve, kune idzi 5 Dzinotonhorera Nzira dzekushandisa Yako Fitness Tracker Yaungangodaro usina Kufunga nezvayo.)

Kunze kwekuwedzera kwehunyanzvi hwekupfeka, fungidziro yeACSM (ikozvino mugore rayo regumi) yakafanana neiyo 2015 runyorwa-zvinoita zvine musoro sezvo vari kuronda mafambiro avanotarisira kunamatira kwechinguva. Nekudaro, misoro miviri yekuwedzera yakaonekwa mumakumi maviri epamusoro: kuchinjika uye kufamba-famba, pamwe neakachenjera mafoni ekushandisa maapplication. (Aya ndiwo maitiro maviri atiri zvirokwazvo pabhodhi ne. Ona iyo 5 Hot Spots yekuburitsa kunze Kwese Kwese Workout.)

Ongororo iyi yakapedziswa nevanopfuura zviuru mazana maviri nemazana masere zvehutano nehunyanzvi vehunyanzvi pasirese avo vakapihwa makumi mana ematanho angangoita sarudzo. Heino runyorwa rwese rwepamusoro gumi gumi maitiro e2016.

1.Technology inopfeka. Iwe pamwe hauna kuda ongororo kuti ikuudze iwe kuti vateveri vekusimba, smart watches, moyo rate monitors, uye GPS yekushandisa michina kubva kumhando dzakadai seJawbone, Fitbit, Apple Watch, Garmin, nezvimwe, zvicharamba zvichikura muna 2016. Zvino , zvisinei, zvinopfuura kungoverenga nhanho. Dzidza maitiro Itsva Inopfeka Tekinoroji Inogona Kutsiva Yako Yekare Kusimba Tracker uye tarisa idzi Workout Mbatya Idzo Dziviri Sekupfeka Tech.

2. Kurovedza muviriHazvisi zvakavanzika isu tiri vateveri ve bodyweight kudzidziswa-iko kushandiswa kwemidziyo mishoma kunoita kuti ive yakanaka nyore uye isingadhuri kuita-chero kupi kwese kwese. Uye haina kuganhurirwa kune kungo pusha-kumusoro uye kudhonza-kumusoro-isa chitsva kutenderera pane bodyweight kurovedza neiyi Workout: Dunhu Kudzidziswa Inoenda Kwegore Chikoro kune Yakazara-Muviri Kupisa.

3. High-intensity interval training (HIIT). HIIT inotsanangura chero kurovedza muviri kunochinjana pakati pekuputika kwakanyanya kwekuita uye nguva dzakatarwa dzekuita kushoma-yakanyanya kana kuzorora kwakazara, uye iyo yese Workout inogona kazhinji kuitwa maminetsi makumi matatu kana mashoma-ingori imwe yemabhenefiti ayo akawanda! (Edza iyi HIIT Workout iyo Toni mumasekondi makumi matatu.)

4. Kudzidziswa kwesimba. Chokwadi, iwe uchavaka mhasuru, asi iwe zvakare uno torch mamwe mafuta emuviri, kupisa akawanda macalorie, uye chengetedza rako pfupa hutano uye mhasuru uremu, uchiita simba rekudzidzisa chinhu chinodiwa chero chirongwa chekudzidzira. (Aya masimba ekurovedza anoita ndiwo Akakwana Iwo-Muviri Workout yeVaviri.)

5. Vakadzidza uye vane ruzivo rwekugwinya. Gore rino, takaona kusimukira kwemurairidzi wega wega slash mukurumbira, achisimbisa kukosha kwezvitupa zvenyika uye zvitupa kupfuura nakare kose.

6. Kudzidzira wega. Kunyangwe iwe uri kutsvaga kudzidza tambo kana kuzadzisa chinangwa chitsva chekusimba, varairidzi vega vanoramba vari nzira yakangwara yekuwana zvakanyanya kubva panguva yako yejimu. (Tsvaga Nha. 1 Ngano Pamusoro Pekuva Mudzidzisi Wega.)

7. Kushanda nesimba. Zvichienderana nepfungwa yekuti maekisesaizi atinoita anofanira kutevedzera uye kutsigira zviitiko zvehupenyu hwezuva nezuva, sekukotama, kunhonga zvinhu, kukwira masitepisi, uye kudhonza kana kusunda magonhi akazaruka, iyi 'maitiro' ane musoro. (Aya 7 Functional Fitness Exercises anogona kukubatsira kuti utange.)

8. Zvirongwa zvekusimbisa vanhu vakuru. Zvidzidzo zvinoratidza kuti mushure memakore makumi mana, tinotanga kurasikirwa nemhasuru uye simba, saka zvirongwa zvekusimbisa muviri zvinoita kuti vanhu vakuru vakura vane hutano uye vashande zvakakosha. Tinofara kuona kuti nyanzvi dzezvehutano nekugwinya dzicharamba dzakatarisa mukugadzira zvirongwa zvinoenderana nezera uye zvakachengeteka zvekurovedza muviri muna 2016.

9. Kudzidzira muviri uye kuora muviri. Izvi zvingave zvisingaite sechimiro chekutaura, asi pamusoro pekurovedza muviri, kudya kunovaka muviri kunoramba kuri chinhu chakakosha chezvirongwa zvekuderedza uremu. (Chii Chiri Nani Kurema Kurema: Kudya kana Kuekisesaiza?)

10. Yoga. Nekudzokororwa kutsva semafuta yoga uye munyu yoga inobuda neinoratidzika seminiti, yoga inonyanya kufarirwa kupfuura nakare kose. Kunyangwe zvakadonha zvishoma pane rondedzero yegore rino, hazvishamise kuti chiitiko-chinosanganisira Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda, nevamwe-chinoramba chiri mumhando yepamusoro gumi ye2016. (Edza aya gumi neshanu ekumisikidza yako Vinyasa Routine!)

Ongororo ye