8 Zvakanakira Kuita Yemahara Zviyereso Exercises

Zvemukati

• 1. Vanoshanda.
• 2. Vanoshanda zvakanyanya.
• 3. Ivo vanovandudza mwero wako.
• 4. Ivo torch zvakakomba macalorie.
• 5. Dzinokuita kuti uve nesimba rakanyanya.
• 6. Dzinokwana muwadhiropu yako.
• 7. Vanoderedza ngozi yako yekukuvara.
• 8. Hakuna miganhu.
• Ongororo ye

Kana simba rako rekurovedza muviri rakaganhurirwa kumakina ekupikisa, inguva yekusimuka uye kubata mamwe masimbi. Kwete chete zviri nyore uye zvinodhura-zvinobudirira kana uchishanda kumba, asi kushandisa masimbi emahara vs. michina inotopa mamwe mabhenefiti ekuita, zvakare. Sekureva kwevarairidzi nesainzi, kuvabatanidza mumuitiro wako wekurovedza muviri ndiyo nzira yakasimba yekusimbisa tsandanyama dzako, kupisa macalorie, uye kuve nani pane zvese zvaunoita. Kuhwina-kuhwina.

Pano, ese mabhenefiti ekushandisa emahara zvirema vs. michina. (Inotevera kumusoro, verenga nezve mabhenefiti ekusimudza masimbi kazhinji.)

1. Vanoshanda.

Iwo maekisesaizi akanyanya ndeaya anovandudza mashandiro ako kunze kwekurovedza muviri- kungave kunoreva kumhanya hafu-yemarathon, kufambisa fenicha uchitenderedza imba yako yekutandarira, kana kukwira kumakombi ako eimba yekubikira nekuti imba yako yaive yakagadzirirwa vanhu vakareba, anodaro simba murairidzi uye Mudzidzisi wega Mike Donavanik, CSCS Iwo maekisesaizi ndiwo anonzi nevarairidzi "anoshanda," uye nekuwanda, anoda mahuremu emahara.

"Zviyereso zvepachena zvinobvumidza muviri wako kufamba mumhepo nendege, kuitira kuti ufambe muchadenga sezvaungaita muhupenyu chaihwo," anodaro. "Machina anowanzo kuve newe ugare pasi uchisimudza mutoro unorema uchinge wakaganhurirwa kune imwe ndege yekufamba. Zvisinei, muhupenyu kunze kwekurovedza muviri, hauwanzo kana uchisunda, kudhonza, kana kusimudza wakagara. (Iyi ndiyo pfungwa seri kwesimba rinoshanda.) Kunyange kurovedza muviri kwemahara, kwakadai sekumira dumbbell biceps curl, kunoenderera mberi nekuita mabasa ezuva nezuva sekusimudza mabhegi egirosari kana mabhegi ekutengera.

2. Vanoshanda zvakanyanya.

Sezvo zvirema zvemahara, zvakasiyana nemachina, zvisina kugadzirirwa kune imwe nzira, zvinoreva kuti haufanire kungoPush kana kukwevera munzira imwechete. Iwe zvakare unofanirwa kuchengetedza zvinorema-uye iwe pachako-kuti zvirege kudzedzereka. Icho chinhu chakanaka kune ese mhasuru dzako, anodaro Donavanik. "Nekuti muviri wako unofanirwa kushanda kuti utsigire uremu uye kudzora mafambiro, mhasuru dzako dzakakura, misumbu inodzikamisa, uye core zvese zvinoshanda pamwe chete kudzora mafambiro ako." Saka neese rep, iwe uri kusimbisa nzira inopfuura tsandanyama imwe. (Yakabatana: Nei Iwe Uchifanira Kuva Nechikwata Chekudzidzira MuGym Yako Routine)

3. Ivo vanovandudza mwero wako.

Zviyereso zvemahara hazvingoshandi tsandanyama dzakawanda kamwechete. Vanovaita kuti vashande pamwechete, izvo zvakakosha pakuenzanisa uye kubatana, Donavanik anodaro. Semuenzaniso, chidzidzo muJournal of Strength uye Conditioning Research akaenzanisa uremu hwemahara maringe nemichina uye vakawana kuti vanhu vaiita maekisesaizi emahara vakavandudza mwero wavo kanenge kaviri kupfuura avo vaiita maekisesaizi akafanana pamichina yekudzidzira kudzivirira. Chekupedzisira, hausi kuzowira pasi mukirasi yeyoga.

4. Ivo torch zvakakomba macalorie.

Iyo inowedzera mhasuru iwe yaunoshanda panguva yakapihwa kurovedza muviri, iyo inowedzera macalorie auri kuzopisa neese rep, Donavanik anodaro. Uye nepo chero hupi hwemahara-huremu hwekurovedza muviri uchizobhadharisa ako madiki ekudzikamisa kupfuura ekudzvinyirira-muchina kurovedza, zviyero zvemahara zvakare zvinokutendera iwe kuti uite mafomati mafomati ayo anoshanda muviri wako wese panguva imwe chete, anodaro. Funga nezve squat kusvika kumusoro wepamusoro: Nekurova makumbo ako, musimboti, maoko, uye mapfudzi, kufamba kunotumira koriori yako kupisa padenga. (Yakabatana: Maitiro Ekusimudzira Yako Metabolism Uchingoshandisa Pairi reDumbbells)

5. Dzinokuita kuti uve nesimba rakanyanya.

Hongu, ese ari maviri anoverengwa sekudzidzira kuramba, asi muviri wako unopindura zvakasiyana zvakasiyana kuti usunungure zviyereso vs. michina. Apo vatsvakurudzi vepaYunivhesiti yeSaskatchewan vakakochekera maelectrodes kune vanoita maekisesaizi, vakawana kuti avo vaiita zvemahara-huremu squats vakamutsa gumbo ravo nepakati tsandanyama 43 muzana kupfuura avo vaiita Smith muchina squats. Zvakare, mahara-ehuremu kurovedza muviri anokonzeresa yakakura mahormoni kupindura pane kuita zvakafanana kurovedza kunoitwa pamishonga yekudzivirira, zvinoenderana nekudzidza mu Journal of Strength uye Conditioning Research. Uye iyo mhinduro yehomoni inoraira kuti mhasuru dzako dzinovaka sei uye dzinokura mushure mechikamu chako chekudzidziswa. (Inoenderana: Iyo Yakaomesesa Workout Yaunogona Kuita neDumbbell Imwe chete)

6. Dzinokwana muwadhiropu yako.

Iwe unogona here kuwana hafu gumi nemaviri ekudzivirira michina? Kana kuti vakwane mumba mako? Zvichida kwete. Asi vashoma seti dumbbells? Izvo zvinogoneka zvachose. Kuti uchengetedze zvakakomba mari uye nzvimbo, funga kutenga peya yezviyero zvinogadziriswa. Seti inogona kuita chero kubva pamakumi mashanu emadhora kusvika kumazana mashoma emadhora, uye anoshanda anosvika gumi nemashanu dumbbells mune rimwe. Vamwe vanogadzirisa kubva pamapaundi mashanu imwe neimwe nzira kusvika pa50 pounds imwe neimwe, saka imwe peya ndiyo chete yaunoda. (Hauzive kuti wotanga sei kuvaka yako yekumba-yekurovedza muviri? Ona pano: 11 Amazon Inotenga Kuvaka DIY Kumba Gym kune Under $250)

7. Vanoderedza ngozi yako yekukuvara.

Nzira yakanakisa yekudzivirira kukuvara ndeyekusimudzira kusaenzana kwemhasuru yako. Kusimudza masimbi emahara inzira huru yekuita izvozvo chaizvo. Nekuti zvirema zvemahara zvinogara zvichinetsa muyero wako, vanokumanikidza kuti ushande uye usimbise tsandanyama dzako diki dzinodzikamisa, idzo dzinoita basa rakakura mukutsigira muviri wako uye nekuchengetedza majoini ako munzvimbo dzawo, Donavanik anodaro. Uyezve, sezvo zviyero zvemahara zvinotakura mativi ese emuviri wako zvakasiyana, zvinoderedza misiyano yesimba pakati pemaviri ako biceps, triceps, hamstrings, chero. "Kana iwe urikugadzira dumbbell chipfuva muchina, iwe unobva waziva kana ruoko rumwe chete rwusina kusimba pane rwumwe," anodaro. Pasina kutaura, ruoko rwako rwakasimba haruzokwanise kutsiva sezvarungakwanise nemuchina wechipfuva wekudhinda-izvo zvinongowedzera kusiyana kwemasimba. (Edza izvi 7 Dumbbell Strength Training Mafambiro Anogadzirisa Kusawirirana Kwemhasuru Yako kuti utange.)

8. Hakuna miganhu.

Huremu hwemahara ndihwo huremu hwekushandisa zvakanyanya. Zvese zvaunoda zviyero uye mashoma makumbo mana enzvimbo isina chinhu, uye iwe unogona kuita mazana, kana asiri zviuru, zvekurovedza muviri kusimbisa mhasuru yega yega mumuviri wako.

Ongororo ye