Maitiro Ekuita Nemazvo Kushanda Kumba Parizvino, Maererano naJen Widerstrom

Zvemukati

• 1. Shandisa nguva ino sechikonzero chekuyedza.
• 2. Zvikoshe.
• 3. Ivai pamwe chete, muri moga.
• 4. Haudi chero chinoshamisira michina, vimbisa.
• 5. Chengetai midziyo yekugwinya kumba zvine hungwaru.
• 6. Shanda mukati meiyo nzvimbo (uye mamiriro ehupenyu) aunayo.
• 7. Shandisa nguva yako kunze nekuchenjera.
• Ongororo ye

Kana iwe uchinzwa kukwira kwekuvhunduka semajimu uye ma studio vakatanga kuvhara masuo avo kuitira ramangwana rinotaridzika, hausi wega.

Denda rekoronavirus rinogona kunge rakachinja zvakanyanya nezve hurongwa hwako uye nekukurumidza-izvo zvinosanganisira maitiro ako ekurovedza muviri (uye pamwe kunyangwe hupenyu hwako hwekufambidzana). Kana iwe ukasiyiwa uchikwenya usina mabhero ebhokisi rako kana yako inopisa yoga studio's kuyerera, uchifunga kuti ungatotanga sei iko kumba-kwekurovedza regimen, kune rubatsiro. Nyanzvi yehutano Jen Widerstrom akagara pasi naye Chimiro yeiyo ichangoburwa Instagram Live kuti ukurukure zvinhu zvese kumba-kugwinya-kubva kwazvinorema zvekutenga (uye kana iwe uchitomboda chero!) Maitiro aunofanirwa kunge uchishandisa nguva yako panze. Tarisa uone iwo matipi emurairidzi uye manomano ekuita chero epamba-yekurovedza nzvimbo nzvimbo (hombe, diki, kana kuzara) munzvimbo yekuita inoshanda uye inogutsa kurovedza muviri.

1. Shandisa nguva ino sechikonzero chekuyedza.

Panzvimbo pekufunganya kuti hauzokwanise kuenderana neyakajairwa yako sezvawakanyatsoziva-nekuda kwekushomeka kwemidziyo kana zviwanikwa, semuenzaniso- funga nezvese mafaro matsva maitiro, mashandiro, kana maturusi aunogona kuyedza panzvimbo. Kunyangwe iko kuchinjisa madumbbell ekuwachira dhizaini kuita racked squats kana kudonhedza CrossFit WODs for calisthenics, pane zvakawanda zvaunogona kudzidza kubva mumuviri wako uye kuchinjika.

"Zano rangu nderekuda kuziva," anodaro Widerstrom. "Ungashandisa sei nguva ino nenzira yakanaka?" Anosimbisawo kuti maekisesaizi anogona kushandiswa sechombo chezvakawanda kupfuura kusimba, kunyanya izvozvi. Inogona kudzora kushushikana uye nekupa chimiro kumazuva ako. "Ndiri kuishandisa kubatsira kusimbisa chirongwa changu," anotsanangura kudaro.

2. Zvikoshe.

Kunyangwe iwe uri kushanda uri kure uchinge uchidzidzirawo kumba-vana vako kana iwe uri pane yako yechina-chiuru-chidimbu chirara, unofanirwa kutora nguva yako wega, anodaro Widerstrom. (Zvakabatana: Izvo Zvekuzvichengeta Zvinhu Shape Edhita Vari Kushandisa Kumba Kuti Vagare Vane Hunhu panguva yekuvharirwa)

Kana maekisesaizi achiwanzoita chiitiko chinofadza kwauri uye chimwe chinhu chaunotarisira se "iwe" nguva, usakanganwa nezvazvo mune iyi nyowani, inowanzo mhirizhonga. Kana iwe uchironga nguva yekufamba imbwa yako, kubika kudya kwemanheru, uye kutamba nemwana wako, zvakangokosha kuronga yako yekurovedza uye tora iyo nguva zvakakomba, anodaro.

"Zvese zvaunoda humbowo hwekunzwa kwaunoita mushure mezuva rimwe, uye wakaita senge, 'Ah ndinogona kuzviita zvakare!'" Anodaro. Uye usanzwe sekunge iwe unoda kuronga kunze kwesvondo rese nenzira imwecheteyo iwe yaungangodaro ungangoita-ino inzvimbo isingazivikanwe uye inogamuchirwa zvakakwana kuti uzvizive sezvaunenge uchienda. Edza yoga mamwe mangwanani, uye kana izvozvo zvikasanzwika zvakanaka, sarudza-kana kuedza chimwe chinhu chitsva zuva rinotevera, anodaro Widerstrom. Iva netsitsi kwauri, uye zvibvumire iwe nzvimbo yekukundikana uye edza zvakare zuva rinotevera.

3. Ivai pamwe chete, muri moga.

Dai iwe waive boka rekusimba junkie pamberi pecoronavirus yarova, iwe unogona kunge uchinzwa musina kukurudzirwa zvachose kuti uzviite wega pasina shamwari yekurovedza kana kunonoka-kukanzura muripo kukubata unozvidavirira. Kutanga, ziva kuti ndizvo zvakajairika, anodaro Widerstrom.

Kufunga mashandire ekuita zvakanaka kumba kunenge kwakaoma pakutanga, asi tarisa kudivi rakajeka: “Une mukana wekuvaka hunyanzvi—uye neimwe nzira, hatina kumanikidzwa kutambanudza uropi hwedu mupfungwa [se. izvi zvisati zvaitika]," anodaro.

Zvakadaro, kana iwe ukavimba neiyo nharaunda yeboka kuti ikupomhe iwe, iwe unogona kuiwana mune dzimwe nzira - kuburikidza neyakajeka makirasi kubva kune vamwe vaunofarira varairidzi uye kurarama-kutepfenyurwa kurovedzwa, izvo zviripo izvozvi zvino kupfuura nakare kose, anowedzera. "Tsvaga mumwe munhu, vafonere, vaise paFaceTime, uye dikitira pamwe chete," anodaro. “Zviite seyakanaka nguva yekufara; nguva yokudikitira chaiyo.”

4. Haudi chero chinoshamisira michina, vimbisa.

Nekungochinja izvo Widerstrom inomudaidza kuti matatu Ts-nguva, tempo, uye makakatanwa-iwe unogona kugadzira mutsauko mune yako yekudzidzira maitiro pasina kuwedzera chero chishandiso.

Semuenzaniso, kana iwe uchiita bodyweight squat, "nguva yaunononoka uye uchinje tempo kana kugadzira nguva yekumira uye kubata mukufamba, inotanga kurema chaizvo," anodaro Widerstrom. "Inoichengeta inonakidza mupfungwa uye inomanikidza rudzi rwakasiyana rwekutsvaga mumhasuru dzako uye nekudaro kukura."

Kana iwe uchitsvaga imwe isina-brainer bodyweight Cardio Exercises iwe yaunogona kupinza musimba rako rekudzidzira kurovedza, edza izvi mapikicha kubva kuWiderstrom, ayo ari chokwadi chekukwazisa moyo wako uye endorphins kuyerera. Bonus: Iwo akaderera maitiro (uye akaderera-ruzha!).

Kana iwe uchida kushandisa zvimwe zvishandiso zvitsva pasina kuita kutenga, iwe unokwanisa kubata tauro reruoko-imwe yeanodiwa naWiderstrom kumba-kwese kwese kwese. Unogona kuishandisa kugadzira kushushikana nekubata chero magumo uye nekuidhonza nepakati, kana kuita biceps curls, kana mitsara.

Fenicha yakaita semubhedha kana chigaro chakasimba chinoshandawo zvakanaka panzvimbo yebhenji kana bhokisi rawaizoshandisa panzvimbo yekurovedza muviri, anodaro Widerstrom. Sachigaro, kunyanya, chidimbu chemidziyo chaiyo chinopa sarudzo zhinji dzekukwirisa kana kudzikisa miitiro yako yemuviri, funga: kurerekera kusimudzira nemaoko pachigaro kana mapikisi akapindirwa nemakumbo ako pachigaro. (Edza idzi pyo box dzinofamba dzisingasanganisi kusvetuka kwebhokisi.)

5. Chengetai midziyo yekugwinya kumba zvine hungwaru.

Kana iwe uchiri kushuvira manzwiro ekusimudza uremu, Widerstrom inokurudzira kudyara mune imwe 25- kusvika 35-paundi uremu-hongu, iwe hautomboda kutenga seti. "Unogona kuibata neruoko rumwe chete kumakumbo, maoko maviri kune epamusoro muviri," anodaro "Unogona kuita mapepa ekutsikisa kana mabhenji pasi. Unogona kuita mutsara weruoko rumwe chete. "

Kana iwe uchiri kushaya chokwadi kuti ndeupi huremu hwakakodzerana newe, anozvityora zvakatowedzera: Vanotanga simba varairidzi vanofanirwa kuenda mapaundi makumi maviri, vepakati, 25 kusvika ku30 mapaundi, uye vafambi vemberi vanogona kutenga 35 kusvika ku40 mapaundi.

6. Shanda mukati meiyo nzvimbo (uye mamiriro ehupenyu) aunayo.

Chokwadi, zvingave zvakanaka kuve neOlimpiki-chikamu chekudzidzisa nzvimbo mukamuri rako repasi nezvose zvemhando yepamusoro michina inogona kurotwa nemusikana, asi handicho chokwadi chevanhu vazhinji. Kana iwe uri kushanda mukati memukati memakamuri ako madiki ekurara mufurati yaunogovana newaunogara naye, usaore moyo, anodaro Widerstrom. Iwe haudi nzvimbo yakawanda zvachose kuti upinde mukushanda kwakasimba-sehumbowo nenzvimbo diki iyi, hapana-equipment cardio Workout. Uye kana iwe uchinetseka nezve ruzha chinhu (pasi pekumusoro vavakidzani uye squat kusvetuka hazvinyatso sanganisa), iye anopa zano kuchinjisa plyometrics kurovedza eepasi-anokanganisa bodyweight kurovedza muviri, ayo ari chaizvo ane moyo munyoro kune ako majoini zvakare.

Kana iwe uchinetseka pamusoro pekugunun'una kuburikidza neyakajairika yekudzidzira tsika newaunogara naye achiedza kushanda mumba yekutandarira, Widerstrom anoti anoiwana, uye chokwadi pane zvinhu zvaunogona kuita kuti ugone kumisikidza imwe purogiramu, asi pakupera kwezuva , "Handaizonetseka nezvazvo zvakanyanya nekuda kwekuti ini ndinonyatsofunga kuti hurukuro yakanaka kuti utaure newe," anodaro. "Unogona kuenderera mberi nekushandira mumwe munhu hupenyu hwako kana kuti unogona kungorarama hupenyu hwako uye usanyanya kunetseka nezvavo."

7. Shandisa nguva yako kunze nekuchenjera.

Nepo mirau yazvino yebasa rekunze ingangosiyana kubva kuguta kuenda kuguta uye nyika nenyika, zvakasikwa kuda kubuda kuti uwane mhepo nyowani iwe pawakasungwa zuva rese. Asi panzvimbo yekubuda kunomhanya kana kutakura kettlebell yako nemeti pamberi peyadhi, funga kunyura iyo vhitamini D nenzira yakasununguka zvishoma.

"Ndinofunga izvozvi iwe unofanirwa kushandisa kunze senzvimbo yakachengeteka kufema chaizvo mweya mutsva uye kufunga zvakajeka pasina kudzvinyirira kushoma," anodaro Widerstrom. "Ini handidi kuti ufunge 'ndinofanira kurova mamaira gumi nemaviri. Ndiri kuda kuita nguva dzino dzekumhanya. '”

Kana iwe uchida kutora yako yekurovedza kunze, Widerstom inoti iwe unogona kubhowa nekukurumidza nguva inomhanya ne 2- kusvika ku3-mineti jog inoteverwa ne 1-miniti kumhanya pane kudzokorora. Imwe sarudzo ndeye kumhanya-pasi-kureva. Kumhanya kwemaminetsi manomwe, 1-miniti kufamba, 6-miniti jog, 1-miniti kufamba, zvichingodaro. (Inoenderana: Unofanirwa Kupfeka Chiso Mask Yekunze Kumhanya Munguva yeCoronavirus Pandemic?)

Uye kana iwe uri kusarudza kuita maekisesaizi panze, Widerstrom inoratidza kuzviita mangwanani apo inenge yakanyarara uye isina vanhu vakawanda. Izvo zvinofanirwa kuenda pasina kutaura panguva ino, asi kuzvitaura zvakare: Iva nechokwadi kuti uri kudzidzira yakachengeteka nzanga kure.

Ongororo ye