Maitiro Ekuita Kukwira Kwemakomo Zvakakodzera Nguva Imwe Imwe Yega

Zvemukati

• The Key Mountain Climbers Benefits
• Maitiro Okuita Vanokwira Makomo
• Makomo Anokwira Kudzidzira Kudzidzira
• Vanokwira Mumakomo Vafambira Mberi Kufambira Mberi
• Unofanira Kureba Sei Kukwira Makomo?
• Ongororo ye

Kana murayiridzi wako wepamhepo kana weRL akasimba akakuudza kuti udonhedze pasi nesimba kuburikidza nekukwira kweanokwira makomo, zvakaoma kwete kuburitsa kutya kuzere nekutya. Nzvimbo yepuranga inoisa yako abs kuburikidza newringer, iyo cardio inokusiya iwe uchifema, uye pakupera kwekutenderera, mapfudzi ako anonzwa sekunge ari pamoto.

Asi chinoita kuti vakwiri vemakomo vaome uye vashorwe ndicho chikonzero chaicho nei uchifanira kuvawedzera pane zvaunoita, anodaro Ashley Joi, murairidzi ane mukurumbira uye Isopure Athlete. "Zvakanakira mapapu ako, moyo, uye mapoka makuru emhasuru ari mumuviri wako," anodaro Joi "Iko ibasa rinobatsira iro vanhu vanofanira kubatanidza zvakanyanya mukurovedza muviri, kurovedza muviri, uye kudziya."

The Key Mountain Climbers Benefits

Iwe unogona kufungidzira kuti vanokwira makomo maekisesaizi imhondi musimboti kufamba, asi handizvo chete zvazvinofanira kupa. "Icho chiito chakaderera-chinokanganisa icho chinonyanya kubatsira nekusimbisa makuru mhasuru mapoka ... ako marunda, maquads, ezasi kumashure, mapendekete, pamwe neako glutes," anodaro Joi. "Chokwadi ibasa remuviri wakazara." Zvikurukuru, izvo zvinorema, mudumbu, musana, mapendekete, nemaoko zvinochengetedza muviri wako wese kugadzikana, nepo maquads, glutes, hamstrings, uye hip flexors zvichishandiswa kuunza mabvi ako mukati nekubuda muchipfuva chako, maererano neInternational Sports Sciences. Sangano. Uyezve, kushandisa simba rako rese kutyaira mabvi ako nekukurumidza sezvinobvira kunoita kuti ive yakakodzera cardio exercise, anodaro Joi. (Ndosaka iri zvakare danho rinokodzera kuisa mune yako HIIT Workout.)

Zvichida vanonyanya kukwira-pasi-pa-radar vanokwira makomo vanobatsirwa, zvakadaro, kugona kwekufamba kupokana nekuvandudza kufamba kwechiuno nesimba, anodaro Joi. "Kufambisa kwacho kune simba, saka kuva panzvimbo yemapuranga uye kutyaira mabvi ako neshure kune zvakawanda nezvekufamba kupfuura chero chinhu," anowedzera. ICYDK, kufamba ndiko kugona kwako kutamisa mhasuru kana mhasuru boka - mune ino kesi, iyo hip flexors, iyo inokubatsira iwe kufambisa gumbo rako nemabvi kumusoro kumuviri wako - kuburikidza nhanho yekufamba mune yakabatana socket nekutonga.

Kana iwe uchishaya hudyu inofamba, unogona kunetseka kuchengeta musana wako wakadzika - chinhu chakakosha chefambiro chaiyo fomu - uchiita kutenderera kwevanokwira makomo, anodaro Joi. Muchiitiko ichocho, kugadzirisa vako vanokwira makomo (zvimwe pane izvo muchikamu) kunobatsira kuvandudza chiuno chako kufamba zvakakwana kuti pakupedzisira uite iyo yakajairwa vhezheni, izvo zvinowedzera kufamba kwako zvakanyanya, anodaro. "Nguva zhinji, vanokwira makomo vanoonekwa seyakanaka moyo yekuwedzera kurovedza muviri, iyo inogona kuve, asi zvakare yakakosha pakufamba uye nekuita basa," anotsanangura Joi. "Zvose, ibasa guru rinoshanda."

Maitiro Okuita Vanokwira Makomo

Kuti uwane iyo yakazara-muviri perks, iwe unofanirwa kuziva maitiro ekuita vanokwira makomo nemazvo. Pano, Joi anoityora kuita matanho matatu ari nyore.

A. Tanga panzvimbo yakakwirira yepuranga nemapendekete pamusoro pemaoko, zvigunwe zvakaparadzana, tsoka dzakaparadzana-hudyu dzakaparadzana, uye uremu huri pamabhora etsoka. Mutumbi unofanirwa kugadzira tambo yakatwasuka kubva pamafudzi kusvika kumakumbo.
B. Kuchengeta musana wakafuratira uye wakatarisa pakati pemaoko, simbi yesimbi, simudza tsoka imwe kubva pasi, uye nekukurumidza kutyaira ibvi kuchipfuva.
C. Dzosera tsoka kuti utange uye dzokorora nerimwe gumbo. Kurumidza kuchinjanisa kutyaira mabvi uchienda kuchipfuva sekunge uchimhanya.

Kufamba kwacho kungaite sekwakaoma kuvhiringa, asi pane chikanganiso chimwe chete chaunofanirwa kungwarira kuti usaite: Paunenge uchityaira ibvi rako pachipfuva chako, ungatanga nekusaziva kusimudza butt yako mudenga, uchirasikirwa flat back, izvo zvinogona kuisa kushushikana kwakanyanya pamaoko ako, anodaro Joi. Zvakare, "kana chiuno chako chakakwenenzverwa zvakanyanya, harisi iro rakafanana ibvi kutyaira [senge musana wako wakati sandara], saka pane kushoma kubatanidzwa muhudyu mako, musimboti, uye kubwinya panguva yekusundirwa," anotsanangura. (Chenjerera kuita zvikanganiso izvi mukirasi yako yebhasikoro remukati, zvakare.)

Makomo Anokwira Kudzidzira Kudzidzira

Kunyange zvazvo pasina kettlebells kana midziyo yakaisvonaka inobatanidzwa, vanokwira makomo ibasa rakaoma zvikuru - uye zvakanaka kana iwe uchida kuzvigadzirisa kuti zvienderane nehutano hwako uye zvaunoda. Muchokwadi, shanduko inzira huru yekurerutsa kumanikidza kunorwadza pamaoko, anodaro Joi. "Mabhuku ebhuku fomu chaiyo iri mumaoko ako nepasi pemapfudzi ako, asi muviri wemunhu wese wakasiyana zvishoma, zvichienderana nezvaunoita zuva nezuva, simba rako, kana kukuvara kwako," anotsanangura. "[Kana uine] marwadzo muchanza, dzimwe nguva kusunda maoko ako kunze zvishoma kumberi kunogona kuderedza kushushikana."

Kuwedzera kukwiridzira kudiki, sekuisa maoko ako pabhokisi, nhanho, kana bhenji, kune vako vanokwira makomo vanoita hunyengeri, zvakare - uye zvinokubatsira iwe kuchengetedza iro rakadzika kumashure, anodaro Joi. "Izvi zvinogona kubvisa kushushikana zvakanyanya pamaoko nepamafudzi, uye zvinogona kuita kuti kuwanda-kwekufamba kuve nyore pamabvi ako nekuda kwekuve munzvimbo yakakwira," anodaro.

Zvakare kukoshesa kucherechedza: Kana vanhu vanokwira makomo vakawandisa kana iwe ukazopedzisira waaita munzvimbo yakadzika imbwa, isa mabvi ako kumusoro kuchipfuva chako zvishoma uye wedzera chigunwe chako pasi, pane kukurumidza kuvatyaira nekukurumidza sezvaunokwanisa, anowedzera.

Hazvina mhosva kuti ndedzipi gadziriso dzaunosarudza kuenda nadzo, ziva kuti "nekuda kwekuti pane shanduko hazvireve kuti unofanirwa kuomerera nazvo [kutenderera kwese]," anodaro Joi. "Kuchinjana pakati pehupamhi hwepamusoro uye kuderera kwakanyanya."

Vanokwira Mumakomo Vafambira Mberi Kufambira Mberi

Kana kutenderera kwako kwevanokwira makomo kusingaite kuti moyo wako uwedzere (zvinokuitira), inguva yekutora zvinhu kumusoro notch. Imwe sarudzo: tora yako yekurovedza muviri kubva kune yakaoma pasi pejimu uye uuye nayo kune yakapfava gungwa jecha, rinozoenderera mberi kupokana yako kugadzikana mhasuru uye kuita kuti kusundira-kure kutonyanya kuomera muviri wako wepasi, anodaro Joi. Kana, edza kutenderera kwevanokwira makomo emakomo, ayo anoedza ako oblique uye ezasi muviri Kuchengeta maoko ako munzvimbo, tyaira ibvi rimwe kumusoro kuchipfuva chako, uye panzvimbo pekutumira rakanangana kumashure, riise kurudyi. Ramba uchienda kurudyi kusvikira iwe wafamba uchienda kure munzira iyoyo sezvinobvira (kana nzira yese kutenderera mudenderedzwa!), Wobva wadzokera kumashure kuruboshwe uye dzokorora kudzamara denderedzwa rako rakwira.

Kuti ubatise moyo wako pamoto, Joi anokurudzira kuchinjira kumusoro kwauri kuunza mabvi ako. "Unogona kuwedzera kubatanidzwa mumakumbo ako nekutyaira ibvi rako kunze kwegokora," anodaro Joi. "Kana, tyaira ibvi rakatarisana negokora rakatarisana, iro raizopa kumonyoroka, kubatanidza mablique uye kudzikisa mhasuru kumashure." (Kana iwe uchida kuenda zvachose musango, iwe unogona zvakare kuita vanokwira makomo nezvigunwe zvako pane plyo bhokisi kana bhenji.)

Unoda chinomiririra chinomiririra maitiro ekuita vanokwira makomo uye zvese izvi switch-ups? Tarisa vhidhiyo iri pamusoro ina Brianna Bernard, mudzidzisi wega wega uye Isopure Athlete, kudzidza kuroverera mafambiro.

Unofanira Kureba Sei Kukwira Makomo?

Kana iwe uri mugomo anokwira newbie, Joi anokurudzira kutanga kuita vanokwira makomo mumasekondi makumi matatu-ekuwedzera, ayo, BTW, anonzwa zvakawanda kureba kupfuura zvinoita. Nokuramba wakanamatira kune imwe nguva yenguva pese paunofamba, iwe unozogona kuteedzera kuti uri kufambira mberi sei maererano nesimba uye kufamba, anotsanangura. Semuenzaniso, unogona kutanga kuita denderedzwa rose revakwiri vemakomo neinononoka-pasi-pasi toe tap modification. Sezvo iwe paunosimba, iwe unogona ipapo kuita hafu yekufamba neyakajairwa fomu uye imwe hafu nemapombi. Mushure meimwe kudzidzira, unogona kukwanisa kutenderera kuzere pasina chero zvigadziriso - uye pamwe kunyange kufambira mberi kana maviri, anotsanangura. "Chingoona zvaungaite within those 30 seconds."

Ongororo ye