Iyo Yakanakisa Workout Kudzoreredza Nzira Yenyu Yehurongwa

Zvemukati

• Kana Iwe Uine 2 Maminitsi
• Kana iwe uine 5 Maminitsi
• Kana Uine 10 Maminitsi
• Kana Uine 30 Maminitsi
• Kana Iwe Uine Awa kana Zvakawanda
• Ongororo ye

Kana iwe uchifunga kuti kurovedza muviri kunoshandira vega vatambi kana wehuremu kamuri vanogara vanopedza mazuva matanhatu pasvondo uye maawa asingaverengeke vachishanda pahutano hwavo, inguva yekumbozorora kuti vadzidze zvekutanga. Ehe, nzira dzekudzoreredza-kubva kupupa furo kusvika pakuzora-shanda mushe kuchengetedza tsandanyama kusuwa, uye ivo vanowana vatambi uye vezuva nezuva ejimi-vanoenda kudzidziswa nekukurumidza. Asi kupora kwakakoshawo pakurerutsa mafambiro ezuva nezuva uye nekuvandudza kuenderana kwemuviri. Saka kunyangwe iwe ukapedza kuwanda kwemazuva ako pachigaro, unogona kubatsirwa nekuzorora kudiki uye kupora.

"Kudzoreredza hakusi kwekungodzivirira kusuwa. Zviri zvekudzoreredza chimiro chemuviri wako kusarerekera," anodaro murairidzi Aaron Drogozewski, cofounder weReCOVER, studio mu NYC yakazvipira kukubatsira kuti unzwe zvirinani mushure mekusimbisa uye kupfuura. "Kana muviri usati wakanyatsoenderana kana kuti wakadzikira, simba rako uye kutsungirira kunowanzobuda nepahwindo uye njodzi yako yekukuvara inowedzera," anodaro Drogozewski. "Saka kupora hakusi kwekungoburitsa lactic acid, asi kuve nechokwadi chekuti mamiriro ako ari munzvimbo yakanaka." (Inoenderana: Yoga Inomira Kururamisa Yako "Smartphone" Kumira uye "Tech Neck")

Usarega pfungwa yekuwedzera mumwe chinhu kune yako kugwinya ku-ita rondedzero inokukurira iwe, zvakadaro. Kuzvipira maminetsi mashoma pazuva kutambanudza kana kutenderera kuchiri kupa mibairo yemuviri. Kungofanana nekushanda kwako, kuenderana nekupora kwako kunonyanya kukosha. Heano maitiro ekuwana nguva yacho, zvisinei neyako purogiramu.

Kana Iwe Uine 2 Maminitsi

Tora kuumburuka! Kutsvagurudza kwakaratidza kuti kupomba kwekupupa furo kunogona kubatsira kudzora kunonoka kutanga kusuruvara kwemhasuru (DOMS), ndiko kuti kusuruvara kwaunonzwa zuva kana maviri mushure mekuita basa rakaoma.

Kunyatso gadzira kinks, Drogozewski anokurudzira kumbomira panzvimbo yakaoma kwemasekonzi mashoma, pane kugara achikunguruka. Semuenzaniso, vashandi padhesiki vanogona kubatsirwa zvakanyanya nekurembera pane furo roller yakaiswa parutivi rwehudyu yavo (inozivikanwa seTFL, kana tensor fascia latae), iyo inowanzo sosi yekusagadzikana.

Sarudza inozunguza furo roller, yakadai seHyperice Viyper 2.0 kana iyo Hypervolt, nyowani-yakabata ruoko yekudzoreredza chishandiso, kana iwe uchida chaizvo kumutsidzira mabhenefiti. Vibration inotumira meseji yakasimba kune yepakati tsinga system kuti ropa riyere uye ribude lactic acid, anodaro Kamraan Husain, DC, nyanzvi yekupora mumba muTone House muNYC. Izvi zvinonyanya kubatsira kune mumwe munhu achangoyambuka mutsetse wekupedzisa, akapwanya maekisesaizi, kana kunyange mumwe munhu akagara kana kumira kwenguva yakareba.

Kurovedza muviri kwakanyanya kana kugara panzvimbo yakamira kunogona kudzikamisa kuyerera kweropa kune dzimwe nhengo dzemuviri, anodaro Husain. Uye kuputika kwekupupa kunowedzera iko kuyerera kweropa. "Ukawanda kuyerera kweropa, okisijeni yauinayo yakawanda, kushoma kweshungu uye lactic acid yauinayo, uye nekuwanda kwauchakwanisa kubata nekurwisa kumhura kupi zvako kumutumbi wako," anodaro.

Kana iwe uine 5 Maminitsi

Tora nguva kutambanudza kuti uvandudze mararamiro ako ekufambisa. Nepo static yakatambanudzwa inowanzo shanda zvakanyanya mune yako post-Workout cooldown, mashoma makumi matatu-masekondi anobata mukati mezuva rese anogona zvakare kubatsira muviri wako kusvika pakupora maitiro. Uye iwe unongoda maminetsi mashoma kuti uzviite, anodaro Drogozewski.

Edza izvi zvitatu zviri nyore kuti ubatsire kugadzirisa maitiro ako (kupikisa avo vakavhima, mapepa akakomberedzwa). Heino maitiro ekuzviita:

Rutivi-Rutambanuko muKubata kweMwana

• Tanga mukumira kwemwana nemaoko akatambanudzwa pamberi pako pasi.
• Tuck pelvis pasi kuti uvhure lats yako (mhasuru dzakakura dzepakati-yakadzika kumashure), uye famba maoko uchienda kune rimwe divi, uchinzwa wakatambanudzwa uchidzika kune wakatarisana nemuviri. Bata, uye dzokorora kune rimwe divi.

Chest Kutambanudza Uchishandisa Door Frame

• Pinda mukati memusuwo nemaoko maviri akatambanudzirwa kumativi, maoko achirwisa furemu.
• Nepo maoko achiramba akadyarwa pamativi eiyo furemu, tora nhanho kana maviri nepasuo kuti unzwe kutambanudza muchipfuva chako. Chengetedza makumbo ako nepakati zvakabatanidzwa.

Cobra Pose

• Rara nedumbu rako pasi nemakumbo akatambanudzwa kureba kumashure kwako, misoro yetsoka pasi. Hugoko rinosendamira parutivi muviri nemichindwe kune rumwe rutivi pasi pemapfudzi.
• Rongedza maoko kuti usimudze chipfuva kubva pasi, chenjerera kuchengetedza zvidya netsoka zvakasimwa. Bata kwemasekonzi maviri, wozozorora uye dzokorora kwegumi kusvika ku15 reps.

Kana tight hip flexors iri dambudziko rako (rakajairika kune vanomhanya), edza aya mafambiro:

Mumhanyi Lunge

• Pfugama nemabvi ekurudyi kumberi, ibvi rekuruboshwe rakatambanudzwa kumashure, pamusoro petsoka yekuruboshwe ichizorora pasi.
• Tuck pelvis pasi uye ubatanidze glute sezvaunoshandura huremu zvishoma kumberi. Iwe unofanirwa kunzwa kutambanudza muhudyu. Svitsa maoko pamusoro.
• Dzokera kumashure neruoko rweruboshwe kuti ubate rutsoka rwekuruboshwe, uye dzvanya rutsoka rwekuruboshwe uchienda pasi kuti udzikamise kutambanudza. (Ichi ndicho chimwe chezvipfumbamwe zvakatambanudzwa zvekuita mushure mekumhanya kwega kwega.)

Anoshanda Hamstring Stretch

• Nhema kumusana kwako negumbo rimwe rakatwasuka mudenga, uchishandisa maoko kutsigira gumbo. Shingairira quad yako kuti hamstring yako izorore. Bata kwemasekondi makumi matatu, wobva wachinja mativi.

Glute Bridge

• Nhema wakatarisana nemabvi akakotama, hudyu-hupamhi hwakaparadzaniswa, uye tsoka dzakatsetseka pasi.
• Kuchengeta kusabatanidzwa, simudza mahudyu kubva pasi uye fananidza glutes. Simudza zvigunwe, kudzvanya zvitsitsinho pasi kuti uwedzere kugadzikana. (Hezvino zvimwe pane zvekuita kana hip flexors yako ichirwadza AF.)

Kana Uine 10 Maminitsi

Enda kune matatu-nhanho maitiro anozobatsira kumisazve muviri wako kuti uvandudze mafambiro ako. Chekutanga, furo rinokungurutsa boka remhasuru, wobva watambanudza boka retsandanyama rimwechete, wobva waita mashoma emasimba masimba anonanga nzvimbo idzodzo.

Kutanga pane chinotenderera kunowedzera ropa uye okisijeni kune nzvimbo dzakaomarara, anodaro Husain.Izvi zvinodziisa mhasuru dzako uyezve, kana iwe ukatambanudza, iwe unogona nyore nyore kugadzirisa yavo yekufamba. Mushure mekutambanudza, kushanda pane mamwe masimba-akasimba ekumisikidza mafambiro mune anopikisa mhasuru boka kunobatsira kupokana iyi yakaoma (uye kazhinji isina kusimba) nzvimbo. Izvi zvinobatsira kuti mhasuru dzako dzese dzishande pamwe zvakanaka, anodaro. (Yakabatana: Anna Victoria Anogovana 8 Yakakosha Maekisesaizi Kugadzirisa Akajairika Muviri Imbalances)

Semuenzaniso, kana iwe uchinzwa kurwadziwa mumapfudzi ako nemutsipa, ipa iyi nzira yekuedza nekudzura mazamu ako, wobva wabata kutambanudza mumwana pose. Ipete nereposition band pull-aparts: Nemaoko akatambanudzwa pamberi pako, dhonza bhendi rekudzivirira richiparadzana paunenge uchibatanidza tsandanyama dzako dzekumusana.

Husain anokurudzira kutarisisa kune imwe nzvimbo yemuviri zuva rega rega kune ino roll, kutambanudza, simbisa kuteedzana. Sarudza chero tsandanyama iri kunzwa kusimba musi iwoyo, kana kana ukajaira kutarisa pane imwe nhengo yemuviri pakubata, ita basa rekudzorera husiku hwapfuura, uchitarisa pamhasuru dzauchazoshanda zuva rinotevera. Pamberi pegumbo zuva, semuenzaniso, tora bhuti rakapambwa uye shanda iwo ma glutes nezvidya.

Kana Uine 30 Maminitsi

Simudza yako nhanho kuverenga nekufamba uchitenderedza block kuti ropa rako riyerere uye mhasuru dzishande, kana kuyedza inotevera-nhanho maturusi ekushandisa.

"Kuita kuti lymphatic system ifambe uye kuburitsa marara, kufamba kwakanaka kwemaminetsi makumi matatu zvine mutsindo kuri nyore asi kunoshanda," anodaro Drogozewski. Izvi zvinochengetedza mvura inoyerera ichifamba mumuviri wese uye zvinovaka muviri zvichisvika pamasero ako, ese ari maviri akakosha mukugadzirisa mhasuru uye kupora. (Dzidza zvakawanda nezvemazano ezvekudya anogona kubatsira kukurumidza kupora.)

Kana iwe uchida kuwana tekinoroji yekudzoreredza (iyo yasvika kure, BTW) kukuitira basa, funga kutsvaga murapi wepanyama kana gym ine mabhutsu ekumanikidza (anofarira pakati pemarathoners) kana magetsi stimulation (kana e-stim) kurapa kunowanikwa. Zvitudiyo zvekusimbisa muviri zvakanyanya (Tone House, Mile High Run Club, ReCOVER, ese muNYC) ari kupa compression therapy sechikamu chezvirongwa zvavo zvenguva dzose. Mashandiro azvinoita: Mabhutsu mahombe akaputirwa anomonerera gumbo rako kubva pachiziso kusvika muhudyu kunge sleeve yeBP. Mhepo inofamba mukati mebhutsu kukwiza mhasuru mumakumbo ako, kubvisa muviri wako tsvina chigadzirwa, senge lactic acid, uye kuita kuti ropa rako rifambe zvakanyanya. Kunzwa kwekudenga kwakanaka kana uchirwadziwa.

E-stim ndiyo imwe sarudzo inowanzo kuwanikwa kumahofisi echiropractor kana masangano ekurapa kwemuviri. Inosanganisira zvemagetsi zvinokurudzira zvigamba zvakanamatira kune akasiyana mhasuru kuti zviite kukurumidza kubvumirana. Inoshanda nemazvo pamamhasuru chaiwo anobatikana kana kusabatana, anodaro Drogozewski, asi kwete hazvo muviri wako wese. (Zvino, iwe unogona kunyange kuyedza e-kukurudzira munyaradzo yeimba yako sechikamu chezvekushandisa chishandiso chiitiko.)

Kana Iwe Uine Awa kana Zvakawanda

Usarega muyedzo weNetflix binges uchikwezva iwe mune rese zuva re zero chiitiko. Kunyangwe iri zuva rekuzorora, iwe unofanirwa kuramba uchitsika.

"Zuva rekuzorora rinotorwa zvisirizvo sezuva rekusaita-chinhu, asi pazuva rekuzorora, zvichakakosha kufamba," anodaro Husain. "Kana wawedzera kufamba, ropa rakawanda. Saka kana uchiita squats mangwana, ita chimwe chinhu nhasi kuti chiuno chifambe, sekufamba-famba mumba mako wakasungwa bhandi mumakumbo." (Dzidza zvimwe: Mashandisiro Ekushandisa Anoshanda Kudzoreredza Mazuva Ekuzorora Kuti Uwane Zvakanyanya Kubva Mukushanda Kwako)

Mazuva kunze kwekurovedza muviri zvakare inguva yakanaka yekupinda muyoga studio yekudzika kwakadzika. Iwo mabhenefiti ekufungisisa, kunyanya kutarisisa pakufema kwako, anopawo kudzoreredza kwakasimba kubhadhara. "Muviri wako unogadzirisa muchikamu chekuzorora-uye-kugaya," anodaro Drogozewski, uye kufungisisa kunogona kukubatsira kuti usvike ikoko nekukurumidza. (BTW, izvi ndizvo zvinoita zuva rekupedzisira rekupora.)

Dzimwe nguva dzinoda nguva, asi o-nzira-dzinozorodza dzekubatsira mhasuru dzako kupora dzinosanganisira yekushambidza munyu yeEpsom (kunyangwe saenzi ichiti izvi zvine hunyanzvi hwekuita placebo pane hwechibereko), infrared sauna, cold tubs, kana mutambo massage inozonyatso gadzirisa chero tension.

Hazvina mhosva kuti unosarudza kupora sei, ingopora. "Usazvinetse nezvako iwe anofanira ita, uye tarisa pane izvo iwe unokwanisa ita panguva iyoyo-tanga zvishoma uye kana uine nguva, uvake pamusoro payo, "anodaro Drogozewski wepfungwa yakanaka yekudzoreredza. Iyo mantra yake:" Chinhu chidiki chechimwe chinhu chiri nani pane kuwanda kwese kwese. "

Ongororo ye