Iwo mashanu Akakosha Muchinjikwa-Kudzidzisa Workout Vese Vanomhanya Vanoda

Zvemukati

• Simba Kudzidziswa
• Pilates
• Plyometric Kudzidziswa
• Yoga
• Spinning
• Ongororo ye

Muchinjikwa-kudzidzisa-iwe unoziva kuti ndeye de rigueur kana iwe uchivavarira kupisa simba rako rekumhanya, asi izvo chaizvo zvinogona kuita zvishoma. Saka hechino chinangwa chako: "Unoda kuvaka tsandanyama dzausingawanzo shandisa mukumhanya uye kuwedzera kugona kwako," anodaro Harry Pino, Ph.D., chiremba wefiziyosi paNYU Langone's Sports Performance Center. "Ndizvo zvinozoita kuti ukurumidze uye ushande mumigwagwa kana nzira." Iko kukanganisa kunoitwa nevamhanyi vazhinji ndiko kurovedza-kurovedza pasina nzira yakajeka, saka vanoisa nguva yekurovedza muviri vasina kufambira mberi, anodaro. Isu takacheka kudzingirira uye takawana kiyi yekurovedza iyo ichakubatsira iwe kuenda kwenguva yakareba uye kuva wakasimba.

Simba Kudzidziswa

"Vanomhanya vari kure vanojairira kumisikidza imwe mhasuru pavanomhanya, saka havasi kushandisa izere simba remhasuru yavo pamwechete," anodaro Kyle Barnes, Ph.D., chiremba wezvekuita muviri paGrand Valley State University kuMichigan. "Kuramba kudzidziswa kunomanikidza iwe kuti utenge kana kushandisa tsandanyama dzako dzakawanda." Apo vamhanyi vechikadzi vaidzvinya muzvikamu zviviri zvinorema zvekudzivisa-kudzidzira pavhiki kwemavhiki mapfumbamwe-kuita seti yezvose zviri kumusoro-muviri zvinofamba zvakadai semabhenji ekutsikirira uye nechezasi-muviri unofamba sekupatsanurana-vakavandudza nguva yavo ye5K ne4.4 muzana (zvakafanana nekuveura ndebvu. 1 miniti, makumi maviri masekonzi kubva pamaminitsi makumi matatu ekupedzisa nguva), tsvakiridzo yaBarnes yakawanikwa. Uye sezvo vamhanyi vanowanzove vari hukuru, kudzidziswa kwesimba mukana wekutarisa pane kubwinya. "Kubwinya ndiyo mhasuru yakakura mumuviri, saka ndiyo imwe yemhasuru dzinonyanya kukosha kumhanya," anodaro Barnes.

"Kana tichikwanisa kuendesa avo kumoto uye tishande nemazvo, unozoona zvirinani mukuita." Kufamba senge squats uye deadlifts kwakanakira kurova yako glutes uye hamstrings.Uyezve, pachinzvimbo chekuenda kumachina kujimu, Pino anokurudzira kunamira kune mahuremu emahara. Izvi zvinokutendera kuti ushandise akawanda emhasuru dzako dzepakati uye kudenha chiyero chako. (Heano simba rekudzidzira maitiro akagadzirwa chaizvo kune vamhanyi.)

Pilates

Kuve nekwakasimba musimboti kuchakubatsira iwe kudzivirira chaiwo mafomu pitfalls (sekutenderedza mapepa ako zvakanyanya sezvaunofamba) izvo zvinokanganisa kugona kwako, Pino anodaro. Ndipo panopinda Pilates. "Pilates inotaura nezvepakati pese-kwete chete rectus abdominis asi yakadzama tsandanyama," anodaro Julie Erickson, certified Pilates uye yoga murairidzi muBoston. Inofamba seyakatambanudzwa-makumbo maviri uye zana anonyanya kugona kupokana yakadzika ab mamhasuru. Mamwe maPilates anodzidzisa anoshanda zvidya zvemukati zvakare, izvo zvinogona kushomeka mumumhanyi, Erickson anoti: "Tsinga dzako dzemukati dzehudyu dzinotsigira ibvi, saka kuzvisimbisa kuchakuchengetedza kubva mukukuvara uye kuita shanduko nekukurumidza munzira kunyore, senge pamigwagwa ine matombo." Kunyangwe kungowana bhora renhandare uye kurisvina pakati pezvidya zvako paunenge uchiona Netflix zvinogona kubatsira, anodaro. (Kuti uwane zvakafanana, edza iyi barre Workout yevaimhanya.)

Plyometric Kudzidziswa

Plyos, kana kuputika kwesimba kudzidziswa uko kunosanganisira kusvetuka, ndiwo makiyi ekukubatsira iwe kuvaka kumhanya, ongororo ichangoburwa mu Journal of Strength uye Conditioning Research kuwanikwa. Vatsvakurudzi pavakave neboka revamhanyi vachienderera mberi nedzidzo yavo yenguva dzose, wedzera kuramba uye plyometric kurovedza muviri, kana kuwedzera simba rekudzidzisa, vamhanyi vari muboka replyo vakadzora 3K yavo (kungonyara kwemamaira maviri) nguva zhinji-ne2 muzana mushure memasvondo gumi nemaviri. “Izvi zvakakosha kuvamhanyi vedaro nekuti zvinoratidza kuvandudzwa kwehupfumi hwavo hwekumhanya,” anodaro munyori weongororo Silvia Sedano Campo, Ph.D. Izvi zvinoreva nekuwedzera simba rako rakawanda kuburikidza neplyometric yekudzidziswa, unogona kumhanya nekukurumidza pasina kuda kupisa mamwe mafuta, anodaro. Tarisa pane zvakasvetuka kusvetuka senge yakamira refu kusvetuka uye kumberi kusunga, kana kusvetuka. "Izvi zvinoshanda zvakanyanya kugadzirisa hupfumi, nekuti zvine hukama nehurefu," Sedano Campo anodaro. Wobva watevera yega yega seti yemapino nechimbichimbi kumhanya kuona kuti kusimba kwesimba kunoendeswa kune chaiko kufamba. (Iyi plyo dambudziko ichaisa makumbo ako pamuedzo.)

Yoga

Vanomhanya vane tsika yekutarisa pasi kazhinji, izvo zvinotenderedza mapendekete avo mberi uye kuvhara kumberi kwemuviri, asi kudzidzira yoga kunogona kuvhura idzo nzvimbo dzine dambudziko, Erickson anodaro. "Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchimhanya, zvinowedzera chipfuva chako kuti ugone kufema zvakanaka," anodaro. Iyo yakawedzera okisijeni kumisungo yako inogona kuvandudza kugona kwako. Warrior I uye warrior II, izvo zvinoitwa kazhinji mumakirasi mazhinji eyoga, makuru chest openers. Uye iko kuomarara kwaunonzwa mune yako hamstrings uye hip flexors? Mazhinji asanas anogadzirisa nzvimbo idzo, asi Erickson anonyanya kufarira akagara kumberi bend uye crescent lunge. Kupa yako hammies imwe yekuwedzera kutarisisa. (Tarisa uone yedu yegumi neimwe inokosha yoga inoisa kumhanya.)

Spinning

Kukwidziridza kadhi yako yemoyo isina kunetseka kupomba, yakakwira-yakasimba bhasikoro ndiyo inokunda nzira yekuenda, tsvagurudzo mu European Journal ye Sport Sayenzi inoratidza. Vatambi vakaita nhanhatu dzepamusoro-soro dzepakati pekufamba mabhasikoro (aisanganisira maminetsi mashanu ekumhanya) kwemavhiki matatu vakavandudza 5K yavo yekumhanya nguva inosvika maminetsi maviri uye vakawedzera VO2 max yavo ne7 muzana. Kuwedzera VO2 max zvinoreva kuti uchakwanisa kusimudzira maekisesaizi kwenguva refu-zvakakosha kana chinangwa chako chiri chekupedza mujaho wakareba semarathon. "Vanotsungirira vatambi vanogona kunamira mukurovedza marefu marefu pakadzika zvishoma, asi mapfupi, akasimba mabhureki anovaka iyo anaerobic system, iyo inodikanwawo panguva yezviitiko zvekutsungirira," anodaro munyori wekudzidza Naroa Etxebarria, Ph.D., wezvekurovedza muviri kuUniversity. yeCanberra muAustralia. Kushanda yako anaerobic sisitimu kunobatsira iwe kudzivirira kuneta. Uye bhenefiti yekuita yako HIIT uchichovha bhasikoro ndeyekuti iwe unoregedza majoini yako kusagadzikana kwekurova pasi nekaviri kana katatu zvakapetwa muviri wako, sezvinoita sprinting.

Ongororo ye