Izvo Zvakaipa Kungoita Oga Kurema Kwemuviri?

Zvemukati

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Parizvino, kurovedza muviri kune masimba. Muchokwadi, kurovedza muviri kwakatumidzwa kunzi nhamba mbiri yekusimba kwe2016 neAmerican College yeMitambo Mishonga (yakarohwa chete neinopfeka tech). "Kudzidziswa huremu hwemuviri kunoshandisa zvishandiso zvishoma kuita kuti iwedzere kutenga. Isingogumira pakungosundira-kumusoro uye kudhonza-kumusoro, maitiro aya anotendera vanhu kuti 'vadzokere kuzvinhu zvekutanga' vaine kugwinya," akadaro mushumo.

Zviripachena, kushanda kunze pasina michina haigone kunzi 'maitiro' (Internet inotaura kuti kusimudzira kwemazuva ano kwave kuripo kubva kuRoma yekare), asi ichokwadi kuti maekisesaizi aya anoratidzika kunge asvika pakakwirira-nguva. Isu tiri mafani makuru ekuzvidzidzisa muviri, uye sekutaura kunoita ACSM, ndizvo zvinoita ita kuti kushanda kuve nyore kusvika kune avo vasina mukana wekuburitsa zviuru pagore pane ejimu nhengo kana boutique kugwinya makirasi. Kune chikamu chikuru, iwe unokwanisa bodyweight chitima chero, uye inokurumidza uye nyore kana iwe uri mupfupi nenguva.

Asi semhedzisiro yekukura kwe bodyweight kuri kuwedzera mukurumbira, zvakatungamira vazhinji kukanda nhengo yavo yekurovedza muviri uye kubvunza kudiwa kwemakamuri ehuremu echinyakare. Handikwanise kungo squat nekusundira kumusoro nzira yangu kune hutano hwakanaka? mumwe anogona kukakavara. Muchidimbu, mhinduro ndihungu.

"Ndakabatsira vanhu vakawanda kuti vasimbe, vaonde, uye varemerwe netani pasina kana chidimbu chimwe chete chemudziyo," anodaro Adam Rosante, mudzidzisi ane mukurumbira uye munyori webhuku. The 30-Second Muviri. (Bata HIIT yake yekurovedza muviri inonzwika mumasekondi makumi matatu. kusimudza zvikamu mukati pamwe nemuviri wako wekusimbisa muviri.

Izvi hazvinyatso kutyora pasi: Zvakanyanya chero mudzidzisi anozivikanwa anokuudza kuti kiyi kune chero chirongwa chakanaka chekurovedza muviri chakasiyana. Asi, kana iwe ukatarisa kune akasimba mamiriro, zvinowanzoita sekunge munhu wese achisiya zvimedu muguruva.

"Chishandiso chakanakisa chaunacho muviri wako," anodaro murairidzi Kira Stokes, mugadziri weThe Stoked Method. Stokes mutsigiri akakura wemuviri wemuviri kurovedza muviri, nemazana eakasiyana mafambiro mune arsenal yake (senge aya 31 mapuranga anofamba!). Asi anotenda chete kutarisa kune huremu hwemuviri kune madonhwe ayo. "Unogumira pane zvaunogona kupa muviri wako," anodaro.

Kutanga kubva, kuita kusundira-kumusoro uye kukwevera-kumusoro kunotora fomu chaiyo uye simba-hazvisi nyore kune wepakati munhu, Stokes anodaro. "Iwe unoda kukwanisa kushandira muviri wako mune dzese ndege dzekufamba, uye dzimwe nguva izvo hazvigoneke kana usina kusimba zvakanyanya mune dzimwe nzvimbo dzemuviri wako." Ndipo panobva pauya kukosha kwehuremu.

Iye anotsanangura dumbbells angangoita sekugadziridzwa, achikutengera zvinhu zvakaoma. "Ndiri kugara ndichiudza vatengi vangu kuti basa rehuremu ratinoita kuvaka simba raunoda kuti ukwanise kusimudza uye kudzikisa huremu hwako wega."

Ichokwadi chekuti vanhu vazhinji vakagumburwa kana zvasvika pakudzidzisa uremu hwechinyakare kunze kwema studio makirasi, mumaonero aStokes, idambudziko rakakura. Kutaura zvazviri, akasika purogiramu yose-yakanzi Stoked MuscleUp-nokuti akanzwa sokuti vanhu vakanga vachirasikirwa nezivo yekubatanidza zviremera zvose uye kufamba kuti zvinyatsopikisa muviri wako, anotsanangura kudaro. (Edza Stokes '30-Day Arm Dambudziko inosanganisa bodyweight uye dumbbell inofamba pamwechete.)

"Ndainzwa paine musiyano muindasitiri nekuti taenda pamusoro neiyo HIIT kudzidziswa uye kurovedza muviri uye zvese izvi zvekudzidzira kumba - uye ini ndiri mutsigiri mukuru weizvozvo," anotsanangura. "Asi iwe unofanirwawo kuziva mabhesikeri ekusimudza." (Heano zvikonzero zvisere nei uchifanira kusimudza zvirema zvinorema.)

Kugwinya pamwe chete kwakabva pane izvozvo, kuchisimbisa mutsara unozivikanwa wokuti "kufamba kwechitima pamusoro pemhasuru," anodaro. "Asi ndinotenda kuti unofanirwa kudzidzisa tsandanyama kuti udzidzise kufamba."

Zvakareruka, sekune zvakawanda zvinhu muhupenyu, mwero wakakosha. "Zviripachena, kurovedza muviri kwehuremu kuri nani kupfuura chero chinhu, asi ini handingakurudzire kungoita izvozvo chete," anodaro Joel Martin, Ph.D., purofesa weinesiology anobatsira kuGeorge Mason University. "Kuti uwane zvakanaka zvizere, unofanirwa kunge uchisimudza zviremera zvinorema futi."

Panewo njodzi yekurova nzvimbo yakati sandara. "Kunyangwe zvauri kuita, kana iwe uchigara uchiita zvakafanana kurovedza muviri, muviri wako unozogadzirisa uye unenge usiri kukurudzira zvakakwana kukonzera shanduko mumhasuru dzako kana kuumbwa kwemuviri," anodaro Martin. (Tarisa uone aya maPlateau-Ekusimudzira Matangiro Ekutanga Kuona Mhedzisiro kuGym!)

Pasina kutaura, iwe unogona chaizvo kurasikirwa simba kana iwe uri kungo tarisa pahuremu hwemuviri, zvinoenderana neyako yazvino fitness level.Nepo vanhu vazhinji vachigona kuvandudza uye kuwana simba pakutanga kubva mukurovedza muviri, kune avo vanogona kutoita, toti, makumi matatu ekusundidzira, kutarisa chete pakurovedza muviri kuchaita kuti simba rako riderere, Martin anotsanangura.

"Izvo neimwe nzira inova isingafarirwi kuonekwa mujimu ichiita bicep curls. Handina kunyara. Ndinogona bicep curl kusvikira ndave nebhuruu kumeso. Uye ini ndinogonawo kuita komodo dragon pasi, "Stokes anoti. "Uye zvinobva pasimba randinovaka kubva pakusimudza uremu."

Pazasi mutsara: Kana iwe wakapika tsika yechinyakare kudzidziswa uchifarira kumba-kurema muviri, ungangoda kufunga nezvokuzvizivisa pachako neiyo rack yemahara mahuremu. "Kuchinja kwepfungwa kunofanira kuitika," anodaro Stokes. "Vanhu havafanire kunyara kupinda uye kubata seti yemadumbbells."

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