Imwe Yakakwana Kufambisa: Iyo Yekuremerwa Nhanho-Kumusoro Kueksita kweBulletproof Makumbo

Zvemukati

• Maitiro Ekuita Muviri Wenhanho-Kumusoro Exercise
• Ongororo ye

Pakati pekudzoka pamushini wekuwedzera wechiuno, muchina wekutsikisa, muchina weSmith, uye zvimwe, zuva rekudzidzira gumbo rinogona kushanduka kuita jira remaawa maviri - asi kuvaka mhasuru yegumbo hakufanirwe kunge kwakaomarara.

Pinda: iyo bodyweight nhanho-kumusoro. Kufambisa uku kunosimbisa kubwinya kwekunze uye ibvi remukati, maviri akakosha mhasuru ayo ari chikamu chezasi-rako muviri musimboti. "Chero tsandanyama inodarika mubatanidzwa wehudyu imhasuru yepakati," anodaro Michele Olson, Ph.D., purofesa wekiriniki wesainzi yemitambo paHuntingdon College kuAlabama uye a. Chimiro Brain Trust nhengo. "Izvi zviviri ndizvo zvakanyanya kukosha muzasi mako epakati uye kudzivirira kukuvara kwemabvi."

Icho chekupedzisira chinonyanya kukosha, sezvo vakadzi vanonyanya kubatwa nebvi ligament misodzi kupfuura varume. Kutaura zvazviri, vakadzi vanotamba nhabvu vane mukana wekuti 2.8 vanzwe kubvaruka neACL pane varume vari mumutambo mumwe chete, uye mukana iwoyo unosvetuka kusvika pa3.5 kuvakadzi vari mubasketball, maererano neongororo yakaitwa.Zvinyorwa zveOrthopedics.(Kana iwe uine kukuvara kwemabvi, edza aya asina kushushikana ekurovedza muviri anofamba.)

Kunyangwe squats ichionekwa sekiyi kune yakakura #kuwana mugumbo uye dhipatimendi rekupamba, iyo yakaedzwa-uye-yechokwadi kufamba kungave kusiri iko kwakanakisa kurovedza kunze uko. Olson akaedza iyi hofori nhanho-kukwirisa kumwe kurovedza muviri kwemakumbo - squat, lunge, uye zvimwe zvakafanana - kuratidza kuti ndiyo yakanakisa kune aya anodzivirira mabvi, uye kushamisika: Yakakwidziridza zvakapetwa zvakapetwa huwandu hwetsandanyama mushe sezvakaita imwe kufamba.

Saka chii chinonzi step-up chaizvo? Sezvinoreva zita racho, unotsika pachigaro chakasimba kana bhenji rinorema rinosvika masendimita makumi maviri kureba negumbo rimwe, richiunza rimwe ibvi kusvika pahudyu kumusoro. "Mukaka," anodaro Olson, zvichireva kuti enda slo-mo kuwedzera nguva yemhasuru pasi pekunetsekana, kunyanya panguva ye eccentric (kudzikisa) chikamu chekufamba. Anoti, “Paunokwira zvishoma nezvishoma wozodzika kuti uise gumbo rako rakarembera kumashure, ndipo paunowedzera simba uye kuveza mambure ako.” Yeukawo kuita kuti musimboti wako urambe wakatsiga; mukufamba kwose, zvisungirire sokunge tava kuda kutora chibhakera. Ita makumi maviri reps pagumbo rimwe nerimwe kuti ugadzire mhasuru uye ubatsire kudzivirira kukuvara mune ramangwana.

Maitiro Ekuita Muviri Wenhanho-Kumusoro Exercise

Iwe uchada:Chigaro chimwe chakasimba, bhenji rehuremu, nhanho, kana bhokisi rinosvika 20 inches kureba

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, maoko kumativi, akatarisana kumberi kwedanho. Isa tsoka yekurudyi padanho uye simbisa musimboti kuti utange.

B. Tyaira nepasi petsoka yekurudyi kuti utsike pamusoro pechigaro kana bhenji, uya neboshwe kuruboshwe kusvika kumusoro, uchichengeta musimboti wakabatanidzwa.

C. Zvishoma nezvishoma dzikisa gumbo reruboshwe kudzokera pasi kuti udzokere kutanga.

Ita makumi maviri reps pane rimwe gumbo. Chinja mativi; dzokorora.

Ongororo ye