Iyo 5-Mira Yekufamba Rwendo Wese Munhu Anopfuura Makore makumi mana Anofanirwa kunge Ari Kuita

Zvemukati

• Kukuvara kunogona kuperekedza kufamba kwakashata
  
• Edza iyo 5-yekufambisa yekujaira tsika
• 1. Yakakamurwa katsi mhou
• 2. Pasi pose
• 3. Reverse chando ngirozi
• 4: Hip kuyerera
• 5. Hamstring magumo renji isometric
• Nhau dzakanaka: Iko hakuna kudikanwa kwekuchinja kukuru mune yako maitiro
• Zvakanakira kushanda mukufamba
  

Kunetsekana nezveramangwana uko kukuvara kana majoini anorwadza uye mhasuru zvakajairika? Edza kufamba kunofamba.

Waini, chizi, uye Meryl Streep inogona kuve nani nezera, asi kufamba kwedu chinhu chinoda kutariswa zvishoma kuti chigare chichimhanya.

"Sezvatinokura, tinorasikirwa nekwaniso yekuwana nhanho dzese dzekufamba pasina kurwadziwa kana muripo," anodaro murapi wepanyama Grayson Wickham, PT, DPT, CSCS, uye muvambi weMovement Vault, kambani inofamba nekufamba. Sekureva kwaWickham, muripo unoitika kana paine kushomeka kwekufamba muzvikamu zvakakosha, kunge chiuno chako.

Kubhadhara, "mabvi ako nemakumbo emakumbo zvichafamba kupfuura zvavanofanira, kubvumira muviri wako kufamba nenzira yaunenge uchikumbira," Wickham anonongedza.

Saizvozvo, kana iwe uine kufamba kwakashata mupfudzi rako, musana wako uchapfuura-arch. "Tinogona kutenda combo yemapfumbamwe kusvika kune mashanu emabasa edeski, kurara pamubhedha, uye chimiro chedu patinoshandisa tekinoroji izvo," anodaro.

Kukuvara kunogona kuperekedza kufamba kwakashata

• kupindirwa kwepafudzi (kukuvara kwemhasuru kana kuzvimba pakati pemabhonzo munzvimbo yefudzi
• dhonza mhasuru
• yakaderera mhasuru activation, izvo zvinogona kutungamira pakurasikirwa kwesimba uye mhasuru mashoma mhasuru misodzi
• musana, mabvi, uye kurwadziwa kwemutsipa

"Kurwadziwa shure chinhu makumi masere muzana chevanhu vanozoona pane imwe nguva muhupenyu hwavo," Wickham anodaro. Vanenge makumi manomwe muzana vanowana kurwadziwa kwemutsipa kamwechete. Vamwe makumi mashanu kusvika makumi masere muzana muzana yeavo vane kurwadziwa kwemutsipa vachazvinzwa zvakare mukati memakore mashanu

Heino imwe nhamba inokatyamadza: kukuvara kwepafudzi kunosanganisira 36 muzana yekukuvara kwakanangana nejimu, uko kushomeka kwekufamba mubendekete repafudzi kungangodaro kunobatsira.

Neraki, haina kumbobvira yanonoka kukudziridza yekufambisa tsika kuti uwane yako yakazara renji yekufamba kumashure.

Kuita izvi izvozvi, kunyanya muma40s, hazvizongobatsira kudzivirira kukuvara uye kurwadziwa mune ramangwana, zvinogona zvakare kukubatsira iwe kuramba uchishingairira muma60s, 70s, uye kupfuura. "Ndicho chinotibvumidza kuita mabasa edu ezuva nezuva sekuita kuwacha, kutamba nembwa, uye kurovedza muviri pasina kurwadziwa kana kurambidzwa," anodaro Wickham. "Kufamba kwakakosha kuhupenyu hwedu sezvo isu tichikura."

Edza iyo 5-yekufambisa yekujaira tsika

Kunyangwe iwe uri muma40s kana mudiki, kusanganisa kumwe kufamba kunopinda mune yako yezuva nezuva maitiro kunogona kukubatsira iwe kwemakumi emakore anouya. Wickham akaisa pamwechete shanu-kufamba kwekufamba maitiro ekuvandudza kufamba uye kushanda mune ako akakosha majoini.

Edza kuita izvi kazhinji sezvaunogona, kana shanu kana kupfuura nguva pasvondo. Kwete chete iyo ichakubatsira iwe kurarama hwako hwakanakisa hupenyu panguva yekukwegura, asi iwe zvakare uchaona zvishoma nezvishoma kuona kuvandudzwa kwezuva nezuva zviitiko zvekuzorora uye kurovedza muviri.

1. Yakakamurwa katsi mhou

Chikwereti: maGIF naJames Farrell

Mafambiro:

• Tanga pamakumbo mana nepamusoro petsoka dzako wakatsindirwa muvhu.
• Kutanga chikamu chekati, tora muswe wako pasi kusundira musana wako padenga, uchiita chimiro chekati reHalloween. Sezvaunoita izvi, wedzera mutsipa wako kuitira kuti nzeve dzako dziuye pasi nema biceps ako.
• Wobva wafamba zvishoma nezvishoma munzvimbo yemombe kuti dumbu rako ridzike pasi, dhonza mapendekete ako kubva panzeve dzako, uye utarise kumusoro kudenga.

Tenderera kuburikidza nekati-mhou kanokwana kashanu.

2. Pasi pose

Chikwereti: maGIF naJames Farrell

Mafambiro:

1. Tanga munzvimbo yakamira, nemabvi akatsikitsira zvishoma.
2. Punch maoko ako mudenga kumusoro kumusoro sezvaunogona.
3. Tevere, kukotama kwerutivi kuruboshwe, uchisvina mhasuru dzese kuruboshwe kwemuviri.
4. Ipapo, zvishoma nezvishoma tanga kuita nzira yako kurudyi rwemuviri wako kusvikira iwe uri padivi rakakombama kurudyi. Ndiyo imwe rep. Chinangwa chesangano iri ndechekutsvaga mitsara mitsva yekufamba uye kumisikidza mhasuru mumuzongoza wako.

Ita zvishanu reps zvishoma nezvishoma munzira imwe neimwe.

3. Reverse chando ngirozi

Chikwereti: maGIF naJames Farrell

Mafambiro:

1. Tanga munzvimbo yakamira netsoka dzako mafudzi-akapamhama akapatsanurwa.
2. Hinji pazviuno zvako, uchisimudzira chiuno chako kumashure, uchichengeta zvishoma kukotama mumabvi ako, kudzamara chifuva chako chichienderana nepasi. Zvino, nemaoko ako parutivi rwako uye zvanza zvako zvakatarisa mudenga, tambanudza mapendekete ako sezvinobvira.
3. Wobva wafambisa maoko sekunge urikugadzira ngirozi yechando.
4. Kuti uite izvozvo, tanga waunza maoko ako kumashure kwako sezvinobvira. Wobva wasundira zvanza zvako kumusoro izvo zvakakwirira sezvaunogona kuenda zvakare.
5. Pakupedzisira, flip zvanza zvako pasi, svina mapendekete ako, uye dzokera kunzvimbo yekutanga. Uyu mumwe rep.

Chinangwa chevashanu reps yakazara.

4: Hip kuyerera

Chikwereti: maGIF naJames Farrell

Mafambiro:

1. Kutanga pane ese mana.
2. Isa gumbo rimwe wakananga kudivi. Tyaira chitsitsinho chako muvhu uye funga nezve kuchinjisa yako yemukati chidya mhasuru (adductor).
3. Chengetedza tsandanyama iyi ichichinjika paunenge uchichinjisa chiuno chako kumashure sezvazvinogona pasina kumisikidza kana kukotamisa musana wako.
4. Wobva wabata pano kwemasekonzi mashanu usati wadzokera kunzvimbo yekutanga. Ndiyo imwe rep.

Dzokorora gumi reps padivi.

5. Hamstring magumo renji isometric

Chikwereti: maGIF naJames Farrell

Mafambiro:

1. Kutanga mune hafu-yekupfugama chinzvimbo wakabata pane chinhu kana madziro ane pamberi pako ibvi rakawedzerwa. Dzorera chiuno chako kumashure kusvikira watambanudza musana wako wegumbo repamberi zvakanyanya sezvinobvira.
2. Kubva ipapo, tsamira kumberi kusvika padanho raunonzwa poindi yekutambanudza mumhasuru yako. Panguva ino yekutambanudza, bata musuru wako wemhasuru zvakaoma sezvaunogona kwemasekondi gumi nekutyaira chitsitsinho chako muvhu. Hausi kufamba; uri kungochinjika.
3. Zvino, negumbo rako richiri rakatwasuka, edza kusimudza chitsitsinho chako chepamberi kubva pasi nekuchinja quad yako zvakanyanya sezvaunogona kwemasekondi gumi.
4. Chinja mativi uye dzokorora rimwe gumbo katatu.

Nhau dzakanaka: Iko hakuna kudikanwa kwekuchinja kukuru mune yako maitiro

Zvakanakira kushanda mukufamba

• yakaderera njodzi yekukuvara (prehab)
• kuwedzera hupenyu hwehupenyu
• kuwedzerwa mhasuru activation
• yakagadziriswa mhando yekufamba
• marwadzo akaderedzwa panguva yemabasa ezuva nezuva

"Kugarisana chinhu chakakosha kana zvasvika pakuvandudza mafambiro aunoita. Maminetsi mashoma pazuva ndizvo zvinotora kuti uone kuvandudzika kukuru nekufamba kwenguva, "Wickham anotiyeuchidza. "Isu hatina kusimba mumatanho ekupedzisira, asi kumisa mhasuru nenzira iyi kunobatsira kuwedzera kuchinjika, kutanga hurongwa hwekutyaira, nekusimbisa mubatanidzwa."

Gabrielle Kassel mutambo werugby, kutamba-madhaka, protein-smoothie-kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pairiInstagram.