Nei Maitiro Akanaka Ekusimbisa Muviri Akakodzera Nguva Yako

Zvemukati

• Chii chiri Chakanaka Mangwanani Kurovedza?
• Nei Uchifanira kunge Uchiita iro Rakanaka Mangwanani Kurovedza muviri
• Kwakanaka Kwayedza Workout Fambisa Misiyano
• Yakanaka Mangwanani Akanaka
• Dzokera-Yakatakurirwa Mangwanani Akanaka
• Mberi-Yakatakurirwa Mangwanani Akanaka
• Akagara Good Morning
• Maitiro Ekubatanidza Mangwanani Akanaka Mukushanda Kwako
• Ongororo ye

"Mangwanani" inogona kunge iri kwaziso yeemail, mameseji akanaka anotumirwa neako uchiri pabhizinesi, kana, TBH, chero mangwanani asingatangi nearamu wachi. Asi "mangwanani" zvakare chiitiko chaunofanirwa kunge uchiita.

Hauna kumbonzwa nezvazvo? Gwaro iri nderenyu. Bhura pasi kuti udzidze chaizvo maitiro ekuita iro rakanaka mangwanani kurovedza muviri nemafomu akanaka uye izvo zvaunowana kubva mukuiwedzera mune yako kutenderera kutenderera.

Chii chiri Chakanaka Mangwanani Kurovedza?

Panyaya yayo yakakosha, kufamba kwacho chiuno-hinji. Hip-huh? "Hudyu-hinge ndeimwe yemaitiro ekufambisa anoshanda anosanganisira kuchengetedza musana usina kwawakarerekera uye kukotama pahudyu," anotsanangura kudaro murapi wepanyama Grayson Wickham, D.P.T., C.S.C.S., muvambi weMovement Vault, chikuva chedhijitari yedzidzo yekufamba. Kufungidzira, funga nezvehafu yekutanga yekufa kana iwe uchitsemuka pahudyu uye uchikotama kumberi-iyo hinge yehudyu. (Hauna kumbobvira waita zvekufa? Iri gwaro rekufa nderenyu).

Chimwe chiono chikuru ndechezita rekufamba: Kubuda pamubhedha mangwanani. Paunomuka pamubhedha, unodyara tsoka dzako pasi, wozosimbisa midline yako usati wapfura chiuno chako kuti umire. Rudyi? Zvakanaka, ndiyo yakanaka kurovedza muviri mangwanani! (Usanetseke, pane yakatsanangurwa nhanho-nhanho pazasi.)

Nei Uchifanira kunge Uchiita iro Rakanaka Mangwanani Kurovedza muviri

Zvichitaurwa zviri nyore, mangwanani akanaka ndiwo ekupedzisira matanho ekudzivirira kukuvara.

Nepo mangwanani akanaka achinyanya kusimbisa kubwinya kwako uye mhasuru, anosimbisawo mamwe mhasuru muketani yekumashure (mhasuru dziri kuseri kwemuviri), senge yekumusoro kumashure, lats, uye mhuru. Vanorovawo mamhasuru ese ari mukati (kusanganisira transverse abdominis, the obliques, uye pelvic floor), sekureva kwaCJ Hammond, murairidzi akasimbiswa weNASM ane RSP Nutrition. Uye kana mafambiro akaremerwa (haafanire kudaro), anogona kusimbisa triceps yako, biceps, mapfudzi, uye misungo mukuwedzera kune zvese zvatakambotaura. Hongu, mangwanani akanaka akazara-muviri sekurovedza muviri kunowanikwa.

Kubva pakuona kwekudzivirira kukuvara, maitiro akanaka emangwanani pacheni yekumashure ndiyo inonyanya kukosha perk. Setsika, isu tinogara tisingachisina simba mumashure macheni, anotsanangura Wickham. "Kwete kana kamwe chete patinobva pakugara kubasa tichienda kunogara mumota tichigara pamberi peTV panogona kuita cheni yedu yekumashure nekushanda," anodaro. Izvi zvinogona kuita kuti mhasuru idzodzo dzive dzakasimba zvakanyanya uye / kana kushaya simba.

Dambudziko neketani isina kusimba yekumashure yakapetwa kaviri. Chekutanga, mamwe mapoka emhasuru anomanikidzwa kubhadhara cheni isina kusimba yekumashure, uye kana zvikaitika, "njodzi yekukuvara senge plantar fasciitis, kukuvara kwemabvi, kudhonzwa musana, uye kukuvara kwakadzika kumashure kwese kumusoro," anodaro Hammond. Chechipiri, nekuti cheni yekumashure ine mhasuru dzakakura uye dzine simba zvakanyanya mumuviri, cheni isina simba yekumashure inokanganisa kugona kwako kwemitambo. Gomera. (Unogona kubheja mukadzi akasimba kwazvo pasi pano Tia Toomey haana simba rekupedzisira cheni!)

Chimwe chikonzero chekuita mangwanani akanaka chinonongedza kune zvakataurwa naWickham nezve kurovedza muviri kuve maitiro anoshanda ekufamba. "Anoshanda mafambiro maitiro" inzira inoshamisira yekutaura kuti kufamba kunotevedzera mafambiro aungaita mumabasa ezuva nezuva. (Mimwe mienzaniso inosanganisira: squat, push-up, kana lunge.) Kana iwe usingakwanise kuita zvakanaka mangwanani, "mikana yekuti unokuvadza muzasi wako kumashure uchiita kufamba kwezuva nezuva sekuisa grocery kure, kana kusunga shangu yako yeshangu kunokwira kumusoro, "anodaro Wickham. Uye ichokwadi kunyanya sezvaunokura, anodaro. (Kuzasi kwave kutorwadziwa? Heino nzira yekurerutsira iwo aches ASAP.)

Kwakanaka Kwayedza Workout Fambisa Misiyano

Misiyano yese yemangwanani ekurovedza muviri inofamba inosanganisira imwechete yekufamba maitiro. Asi kana iwe unoremedza kufamba, kwaunobata kana kuisa huremu uye kana iwe ukaramba wakamira unokanganisa kuoma kwekufamba uye dhigirii iyo mafambiro anotarisa core yako kana hamstrings.

Yakanaka Mangwanani Akanaka

Kuve wakajeka: Kurovedza kwemangwanani kwakanaka kufamba kukuru. Asi kana yaitwa zvisizvo, inotakura njodzi yakakura yekukuvara-kunyanya kana yakatakurwa. "Wedzera uremu kana mafambiro ako asingaite, uye unokonzeresa kukuvara kunge disc disc herniation kana bulge," anodaro Wickham. Yikes.

Ndosaka achiti vanhu vese vanofanirwa kuwana OK kubva kumurairidzi pane fomu yavo vachiita yechinyakare, isina huremu kufamba vasati vawedzera huremu hwechiitwa. "Zvirinani, iwe unofanirwa kuzvi vhidhiyo iwe uchiita kufamba uchibva padivi uye uve nechokwadi chekuti musana wako hauna kukomberedza [mune chero divi]," anodaro.

Maitirwo acho:

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, zvigunwe zvakanongedzwa kumberi, mabvi akanyorovera. Maoko anofanira kunge akananga pasi kana kuyambuka chipfuva. (Wickham anoti kuisa maoko ako kumashure kwako kana kumusoro kunogona kukukonzera kuti uburitse musana wako munzvimbo yausina kwazvakarerekera.)

B. Sunga midline uye panguva imwe chete hinji muhudyu uye pusha buti yakanangana neshure, uchichengeta makumbo ezasi akaenzana nepasi.

C. Kuchengeta musana wakadzikama, ramba uchidzikisa torso kusvika pasi kusvikira waona kutambanudza mu hamstrings kana kuti kumashure kunotanga kutenderera.

D. Dzvanya mutsoka uye tyaira nemuhudyu kudzoreredza kufamba, uchishandisa hamstrings uye core kumira wakatwasuka. Dzvinya glutes kumusoro.

Cherechedza: Nepo iwe pakupedzisira unoda kushanda kune kusungirira torso yako mberi kusvikira yafanana nevhu, zvichida nekuda kwekuoma kwehamstring uye / kana kushaya simba kwepakati, unogona kusakwanisa kuzviita pakutanga. Zvakanaka! "Usanyanya kunetseka nezvekudzikira zvakanyanya zvekuti unokanganisa fomu," anodaro Wickham. "Vamwe vanhu vanogona kungokwanisa kumisa masendimita mashoma kuti vatange." (Kana nyundo dzako dzakasimba, unogona kushanda idzi 6 hamstring dzinotambanudzira muitiro wako, zvakare.)

Dzokera-Yakatakurirwa Mangwanani Akanaka

Wakamboita barbell kumashure squat? Welp, kana iwe ukaita iyo barbell iri munzvimbo yakatakurwa kumashure. Zvekumashure-zvakaremerwa mangwanani akanaka, bhero riri munzvimbo imwe chete iyoyo.

Kutanga, zvakakosha kutaura kuti unogona kudzidzira kushandisa pombi yePVC kutevedzera manzwiro ekuita maekisesaizi emangwanani ane bhero. (Kana, kana iwe uri pamba, mubato wetsvairo.) Kana iwe wagadzirira kuenda kubharira, iwe une mbiri sarudzo dzekuisa iyo bhara kumusana kwako. Iwe unogona kana kuseta squat rack uye kuburitsa iyo bhawa sezvaungaita kune barbell kumashure squat. Kana, kana yakareruka zvakakwana, unogona kuchenesa bhara munzvimbo yepamberi (paunenge wakabata pamberi pemuviri wako kuitira kuti imhanye yakatwasuka pachipfuva chako, uye yozorora pamapfudzi ako). Wobva wasundidzira bhara pamusoro, wozoidzikisa kuseri kwemusoro wako kuitira kuti igare padivi pekumusoro kwako. (Related: Barbell Inodzidzisa Mukadzi Wese Anofanira Kudzidzira)

Cherechedza: Nokuti kutora barbell kubva kune rack iri nyore uye inokubvumira kusimudza uremu hwakawanda, ndiyo sarudzo yatichatsanangura pasi apa mumatanho A kusvika B. Matanho akasara ndiwo kufamba kwakanaka kwemangwanani pachako.

A. Kana ukashandisa squat rack (inozivikanwawo serig), famba uchienda kubhawa uye unyure pasi payo kuitira kuti bhari igare pamisungo yako kana kumashure deltoids. Twasanudza makumbo kusunungura bhawa.

B. Dzokera kumashure kubva pane rack kuitira kuti uwane nzvimbo yekunamatira kumberi. Isa tsoka chiuno-upamhi zvakaparadzana, zvigunwe zvakatwasuka sezvinobvira. Shandisa iyo yekumusoro kumashure nekupuruzira mapinki mubhawa.

C. Brace midline wobva wakotama muchiuno, uchidzvanya butt kumashure uku uchidzikisa torso kuenda pasi.

D. Ramba uchidzika kusvikira iwe uchinzwa wakatambanudzwa mu hamstrings, kana kusvika chifuva chakafanana nevhu-chero ipi inouya pakutanga.

E. Chengetedza abs akabatanidzwa, wobva waita glutes uye hamstrings kuti udzoke pakumira.

Mberi-Yakatakurirwa Mangwanani Akanaka

Kana iwe usina bharira, asi ita uine dumbbell yechiedza, kettlebell, kana mushonga bhora (kana chero chipi chezvinhu izvi zvemumba), unogona achiri kuita chiedza kuremerwa mangwanani. Izwi rakakosha pano: light.

Paunotakura huremu pamberi pomuviri wako, wako wepakati chaizvo inofanirwa kuita kuti ikubatsire kuramba usina kwawakarerekera musana pane imwe neimwe rep. "Kana musimboti wako usina kusimba zvakakwana kuti uremu hwauri kushandisa, zvinogona kukonzeresa musana wako pachinzvimbo chine njodzi," anotsanangura Wickham.

Tanga mwenje. Kufanana ne5-paundi ndiro, kettlebell, kana dumbbell. Kana, shandisa bhuku rine butiro rakaomarara kana uri kushanda kumba. Sezvo iwe uchiwedzera kusimba iwe unokwanisa kushanda kusvika kune yakanaka maekisesaizi emangwanani nemadumbbells pahuremu huri pakati nepakati.

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa, wakabata huremu goblet-dhizaini (yakatwasuka) mumaoko ese ari pamberi pechipfuva, magokora akasvikirwa akananga kune ribcage.

B. Brace core uye pfugama mabvi zvishoma, wobva wasundidzira chiuno kumashure wakazembera chipfuva kumberi, uchiramba wakatwasuka.

C. Dzorera kufamba nekukurumidza paunonzwa kutambanudza munyundo dzako kana apo musimboti wako unotanga kuneta nekutsikirira tsoka pasi uye kutyaira nemuhudyu kudzokera kumira.

Akagara Good Morning

Kuita mangwanani akanaka nepikisi yako yakasimwa inosimbisa hamstrings yako zvishoma kupfuura kusiyana kwakamira kunoita. Asi inoisa pamberi kubwinya kwako uye kudzikira kumashure zvimwe, maererano naWickham. Iyo sarudzo hombe yekushandisa kudziisa-muviri muviri squats, anodaro.

A. Tsvaga nzvimbo yakasimba sebhokisi kana tafura ipfupi zvekuti unokwanisa kudyara tsoka dzako pasi pawakagara. Gara, tsoka dzakasimwa paupamhi hwemafudzi.

B. Chishongo chinoumba. Gaya glutes mubhenji uye fambisa tsoka pasi. Wochengeta torso yakasimba yakadzikira kusvika torso yave pedyo nekuenderana nepasi sezvaunokwanisa kuwana pasina kutenderera kumashure.

C. Dhinda nepasi uye mashandiro anoshanda uye midline kuti udzoke kutanga.

"Nzira yakachengeteka yekuyera [ichi] chiitwa kuburitsa bharosi kubva padhuze padhuze [kungofanana nebharbell back squat] ugare pabhenji riri padhuze," anodaro Wickham. Zvisinei, anoti hauzodi zvinopfuura bhero risina chinhu - kana zvakadaro. Zvechokwadi, iwe unogona kugara uchingoshandisa uremu hwemuviri wako, zvakare, kuisa maoko ako pamusoro pechipfuva chako.

Maitiro Ekubatanidza Mangwanani Akanaka Mukushanda Kwako

Iko hakuna chikonzero chekumbobatanidza iyi kufamba mu AMRAP kana metabolic-conditioning maitiro. Kana chaizvo, chero Workout iyo inosanganisira kumhanya uchipesana neawa. Hunhu, kwete huwandu izita remutambo nema mangwanani akanaka, sekureva kwaHammond.

Sekufamba kwekudziya: Kana usina huremu kana kurerutswa, unogona kuita mangwanani akanaka sechikamu chekudziya kwako kuti 'umuke' iyo yepashure cheni uye mhasuru dzemukati, anodaro Wickham. Semuyenzaniso, vasati vafamba senge inorema inofa, squat, kana yakachena, anokurudzira kuita 3 seti dze12 kusvika 15 reps. "Kuita mangwanani-ngwanani usati waita maekisesaizi kunobatsira muviri wako kuti ujairire kufambisa cheni yako yekumashure kuitira kuti zviitike zvoga panguva yekurovedza muviri," anodaro. (Heino kudziya kwakazara kwekuita usati wasimudza uremu.) Unogonawo kushandisa pombi yePVC kuti udzidzire kuita mangwanani akanaka usati waenda kune bhero rine huremu.

Sekufamba kwesimba: Iwe unogona zvakare kuita mambakwedza akanaka sesimba rekurovedza muviri pazuva regumbo. Wickham inokurudzira kuita matatu kana mana seti e8 kusvika ku12 reps pahuremu hwaunogona kuita nemhando isina kukwana. Paunenge iwe uchinge waziva nemafambiro ekufamba, iwe unogona kuita mashanu seti mashanu reps pane yepakati-huremu, anodaro. Enda chero unorema uye njodzi irikure kupfuura mubairo ungangoitika. Ah, uye ita shuwa kuti uzviite nekukasira zvakakwana mukurovedza muviri kwako kuti moyo wako hauna kupukutwa kuti uite. (Ona: Maitiro Ekuronga Zvakakodzera Maitiro Ako MuGym)

Rangarira: Mangwanani akanaka akakodzera nguva yako nekuti anobatsira kudzivirira kukuvara. Usarega ego yako ichikanganisa izvozvo.

Ongororo ye