Maitiro Ekuita Nani Kunaka pakukwira Usati Warova Nzira

Zvemukati

• 1. Vaka simba repasi remuviri
• Compound kurovedza makumbo
  
• 2. Kuvandudza kutsungirira kwemoyo
• 3. Gara wakachinjika
• Mufananidzo wechina
• Ibvi kubhokisi
• Mangwanani akanaka
• Imire quad yakatambanudza
• Mumhanyi anotambanudza

Kukwira makomo kunogona kunge kuri kunetsa zvinoshamisa, kunyanya kune avo vasina kujaira kurovedza muviri. Wedzera mukupisa kwakanyanya zhizha iri raunza kunzvimbo zhinji dzenyika, uye vafambi vasina ruzivo vangazviwana vachirwadziwa uye nekufema nekukurumidza kupfuura zvaifungidzirwa.

Anofamba akaneta anogona kunge ari panjodzi yekushayiwa mvura, kutsvedza, kana kudonha - uye chekupedzisira chinhu chaunoda kuswera wakamira pagomo uye usakwanise kukwira uchidzokera pasi.

Kunyangwe iwe uchingoronga pamusoro pekureruka nyore kana zvine mwero kukwira, kana kuenda kunokwira kana kuchitonhora mukudonha, iwe unogona achiri kubatsirwa nekudzidziswa kwekukwira. Iwe unozofamba zvirinani uchikwira nekudzika gomo, pamwe nemhasuru dzako dzichanzwa kushoma kupera shure.

Kunyangwe uine kukwira kukuru kuri kuuya kana iwe uchironga kurova makomo kuti unakirwe nemashizha ekudonha, isu takasanganisira nzira dzakanakisa dzekudzidzira kurovera. Heano matanho matatu akakosha ehutano kusimbisa pauri kana iwe uchida kuve zvirinani pakukwikwidza:

1. Vaka simba repasi remuviri

Sezvaungatarisira, makumbo ako ndiwo mhasuru dzakakosha kuvaka uye kusimbisa kana iwe uchida kuve anofamba mushe zviri nani. Kubwinya kwako, quads, hamstrings, uye mhuru ndiwo makuru mana emhasuru mapoka egumbo. Paunenge uchidzidzisa makumbo ako emakumbo, tarisa pane zviitwa zvekomboni. Heano mashoma ezvakanakisa:

Compound kurovedza makumbo

• squats
• lunges
• wokudhinda gumbo

Makomputa ekurovedza muviri akanaka nekuti anoshanda akawanda mhasuru uye tendon mapoka mune kamwe chete kufamba. Kunyangwe zvirinani, ivo vanowanzo kutevedzera mafambiro chaiwo aunoita uchifamba, senge kupomba kumberi negumbo rako kana kutsvedza pasi kuti udzivise chimwe chinhu. Kunyangwe chimwe chinhu chakareruka sekushanduka kwekurerekera chiri nani kubata nemasimba akasimba emakumbo, saka rudzi urwu rwekudzidzisa runonyanya kubatsira kana uri kukwira nzira yakadzika.

Kana iwe uchinzwa zviri pamusoro pazvo, iwe unogona kusanganisira kuzviparadzanisa kurovedza kunge makumbo ekuwedzera uye kickbacks, asi matatu macomputer maitiro pamusoro apa ndizvo zvese zvaunoda kuti ubatsire kuvaka yakasimba yepasi muviri - kunyanya squats. Iwe unogona kuita kuti squats iwedzere kuoma nekuwedzera huremu, senge barbhera inogara pamapfudzi ako, inonzi back squat.

"Squats ekumashure inzira inonakidza yekuwedzera simba rose remakumbo [yekukwira makomo]," anodaro Ally McKinney, maneja wekusimbisa muviri kuGold's Gym muAustin. “Squat yekumashure inomanikidza yedu quad boka uye glute group kuti vashande nekutora tambo dzese dzemhasuru. Iyo nzira inogara ichiunza zvinoshamisika. "Kana wakasimba… uchakwanisa kubata zvakawanda zvakashamisa uri munzira kana munzira yekudzika."

2. Kuvandudza kutsungirira kwemoyo

Kukwidza mukana wekuzorodza mupfungwa nekuzorora kubva kune zuva-kusvika-zuva-zuva uchikoshesa kunze kwekunze. Asi kumitumbi yedu, iko kurovedza muviri, kungofanana nekushambira, kutamba, kutamba volleyball, kana kufamba nembwa yako (inonziwo chiitiko cheaerobic).

Kana iwe uchida kuve zvirinani pakukwidza - kana chero imwe cardio - iwe unofanirwa kunatsiridza kutsungirira kwako.

IAmerican Heart Association inokurudzira kushoma kwemaminetsi zana nemakumi mashanu ekuenzanisira kuita zvine simba pavhiki, kana hafu yeawa mazuva mashanu pasvondo.

Kana iwe usati watove padanho iro, shanda kuyera tsika dzako dzekusimba kusvika wave. Kubva ipapo, zvishoma nezvishoma wedzera chiyero chekurovedza muviri chaunoita nekuwedzera iyo nguva kana kukwidzirisa kusimba.

Semuenzaniso, kana yako yapfuura cardio Workout yaifamba pane yekutsika kwemaminetsi makumi maviri, iwe unogona kuwedzera kutsamira kwemaminetsi gumi apfuura, kana kungofamba kwemaminitsi makumi maviri nemashanu. Kuzvinetsa pachako kunosundira yako miganho uye kukubatsira iwe kugara kwenguva refu munzira.

Edza kuisa yakawanda chaizvo kufamba musango mune yako yemoyo kurovedza sezvinobvira. Izvi zvinokubatsira iwe kuwana ruzivo uye ruzivo rwehunyanzvi pamakwara, asi kukwira makwikwi pachayo kunokoshawo sechishandiso chekudzidzisa kutsungirira.

Chidzidzo chakaburitswa muRondedzero Yekunze Kunze Kwevaraidzo, Dzidzo, uye Hutungamiri chinoratidza kuti kunyangwe nzira yekuzorora yekuzorora inokwana kuunza kuvandudzwa kwemuviri muhurongwa hwemwoyo.

3. Gara wakachinjika

Kutambanudza hakuna kukosha chete pakudziisa mhasuru usati waita basa rakaoma, asi pakuvandudza kupora uye kuchengetedza hutano hwemasuru. Sekureva kweHarvard Health Tsamba, kuchinjika kunochengetedza huwandu hwekufamba uye kunochengetedza mhasuru refu. Pasina kutambanudza zvakakwana, mhasuru dzinova pfupi uye dzakasimba, izvo zvinokanganisa mashandiro uye zvinogona kutungamira mukurwadziwa mumajoini uye mhasuru.

Iwo akanakisa anotambanudza evafambi ndeaya anosanganisira mhasuru dzinoshandiswa zvakanyanya mukukwira makumbo: makumbo nehudyu. Kutambanudza kunonyanya kukosha kana ukapedza nguva yakawanda wakagara zuva rega rega, nekuti izvi zvinogona kukonzera kusimba mumaburi ako, hudyu flexors, uye mhasuru dzemhasuru.

Heano mashanu eakanakisa anotambanudza ekufamba musango:

Mufananidzo wechina

1. Tanga kubva pane imwe nzvimbo yakamira kana kurara wakarara kumusana kwako.
2. Bhendesa rimwe gumbo, uchiyambuka kuitira kuti tsoka yako igare pamusoro pebvi rako pane rimwe gumbo.
3. Wobva wanyorovera zvinyoronyoro pamabvi ako nekusundira chiuno chako kumashure (kana wakamira) kana kuchidhonza nemaoko ako (kana uri pasi).
4. Dzokorora mabvi ese ari maviri.

Ibvi kubhokisi

1. Paunenge wakarara wakarara kumusana kwako, dhonza mabvi ako kumusoro uye diagonally nepachipfuva chako kusvika iwe unzwe kutambanudza mukubwinya kwako uye muhudyu.
2. Chengetedza musana wako wezasi uchirwisa pasi.
3. Dzokorora kumakumbo ese maviri.

Mangwanani akanaka

1. Kutanga kubva pakamira, chengetedza makumbo ako akatwasuka uchisimudzira kumashure kwako kumashure nekukotama uchinge uchinge wakabata chiuno chako.
2. Ramba uchikotama kusvikira iwe uchinzwa ma hamstrings yako achisimbiswa.

Imire quad yakatambanudza

1. Paunenge wakamira, bendera gumbo rimwe pamabvi. Bata rutsoka rwako nerumwe ruoko, uye urudhonze kunosvika kumagumo ako ekumashure kusvikira iwe uchinzwa uchidhonza muquadricep yako.
2. Bata chimwe chinhu nerumwe ruoko kuti ugadzikane kana zvichidikanwa.
3. Dzokorora tsoka mbiri.

Mumhanyi anotambanudza

1. Kuti mhuru dzako dzichengeteke, mira pamusoro petsoka kubva pamadziro, woisa gumbo rimwe kumashure.
2. Chengetedza tsoka mbiri dzakatsetseka pasi iwe uchizendamira muviri wako kumadziro kusvikira wanzwa mhuru ichitatamuka.
3. Shandisa maoko ako kusungira pamadziro.
4. Dzokorora negumbo rimwe nerimwe.

Kunyangwe kukwira kwenyowani kunogona kuve kwakaoma. Asi kufamba-famba mune zvakasikwa chinhu icho vanhu vanga vachiita kwemamirioni emakore - muviri wako wakavakirwa icho!

Kana iwe ukasimbisa mhasuru dzako dzemakumbo, shanda pane yako cardio, uye uve nechokwadi chekutambanudza uchiramba uchirova nzira kuti udzidzise hunyanzvi hwako, iwe unozviwana iwe uchikurumidza kugadzirisa semunhu anofamba.

Usakanganwa kuchera zvakanaka musati waenda, uye uunze mvura yakawanda uye zvinwiwa pamwe newe. Kufamba zvakanaka!

Raj Chander mubatsiri uye munyori wekuzvimiririra anonyanya kushambadzira kwedhijitari, kusimba, uye zvemitambo. Iye anobatsira mabhizinesi kuronga, kugadzira, uye kugovera zvemukati zvinogadzira zvinotungamira. Raj anogara muWashington, D.C., kwaanofarira basketball uye kudzidziswa kwesimba munguva yake yemahara. Mutevere pa Twitter.