Iwo makumi matatu neshanu Best Workout Matipi enguva dzese

Zvemukati

• Iwo Akanakisa Workout Matipi: Nei Uchifanira Kuita Exercise
• Iwo Akanakisa Cardio Workout Matipi
• Iyo Yakanakisa Simba Rokudzidzisa Workout Matipi
• Iyo Yakanakisa Kumhanya uye Kufamba Workout Matipi
• Iwo Akanakisa Workout Mazano eFlat Abs
• Iyo Yakanakisa Yoga uye Pilates Workout Mazano
• The Best Flexibility Workout Mazano
• Ongororo ye

Unoda kuziva zvakavanzika zvekuwana wakakodzera-se-gehena muviri munguva yekurekodha? Isu takaitawo, saka takaenda kunotsvagisa, varairidzi vega, kurovedza muviri, uye varairidzi vekusimbisa muviri kuti vatore matipi akakosha ekurovedza muviri kukomba maitiro ehutano kuita giya rakakwira.

Isa mashoma eaya mafambiro, kurudziro, uye mamantra muchiito vhiki rega rega uye unovimbiswa kuona mhedzisiro mhedzisiro!

Iwo Akanakisa Workout Matipi: Nei Uchifanira Kuita Exercise

1. Inogona kuponesa hupenyu hwako-chaizvo! Kugara uchiita cardio uye kudzidziswa kwesimba kunoderedza njodzi yako yechirwere chemwoyo, chirwere cheshuga, uye endometrium, colon, uye kenza yemazamu. IAmerican Heart Association inokurudzira kurovedza muviri kwemaminitsi makumi matatu-60 pamazuva mazhinji kuti uderedze njodzi yehosha yemwoyo. (Ndiani. Iyi bvunzo yekusundidzira inogona kukwanisa kufungidzira kuti uchave uine chirwere chemwoyo here mushure mehupenyu.)

2. Unozonzwa kushomeka uye kufara. Kurovedza muviri kwave kuchiratidzwa kuti kunatsiridza manzwiro ako uye kuderedza kushushikana. Zvidzidzo zvinoratidza kuti iwe unokodzera iwe, zvirinani iwe unenge uri pakubata kwenguva refu-mhedzisiro mhedzisiro yekushushikana. Imwe ine mwero yakanyanya 50-maminetsi aerobic Workout yakaratidzwa kudzikisa zvakanyanya mazinga ekushushikana. Uye kudzidza mu British Journal yeSports Medicine akawana kuti kurovedza muviri kunogona kushanda zvakanyanya kupfuura madhiragi mukurapa kuora mwoyo kwakaderera kusvika kune pakati.

3. Inosimbisa mapfupa ako. Kuita maekisesaizi kunowedzera kuwanda kwemapfupa, zvichibatsira kudzivirira osteoporosis. Yakakwira-yakasimba chiitiko, sekusvetuka uye kumhanya, inobatsira zvakanyanya kuchengetedza pfupa.

Iwo Akanakisa Cardio Workout Matipi

4. Nguva dzose uchidziya uye utonhorere pasi. Iri zano rekurovedza muviri richakubatsira iwe kuchengetedza kufamba kwako uye kushanduka uye kudzivirira kukuvara. Tora 5-10 maminetsi kuti zvishoma nezvishoma usimudze kurova kwemwoyo wako pakutanga kwekurovedza muviri uye kudzikisa mushure. Pamberi pesimba rekudzidziswa, ita yakaderera-kusimba cardio iyo inotora akakura masuru mapoka semakumbo ako, musana, uye musimboti. Edza izvi zvinokurumidza kudziya-musati maekisesaizi ese.

5. Tora dambudziko iri rekusvetuka-tambo. "Yakanakisa cardio Workout ndeyekusvetuka-tambo mbiri-dzoka maneuver," anodaro Michael Olajide Jr., aimbova nhamba yepasi rose mukwikwidzi wepakati nepakati uye cofounder / murairidzi kuAEROSPACE High Performance Center muNew York City. "Yakanyanya: Uchapisa anenge 26 macalorie paminiti! Ita kusvetuka kwekutanga kwemaminitsi mashanu, wozosvetuka kaviri kumusoro uye shandura tambo kaviri nekukurumidza kuti ipfuure pasi petsoka dzako kaviri usati wamhara. Izvi zvinotora nguva, moyo murefu. "Asi uchawana chimiro chakakomba nekushanda pazviri." (Kana wangoziva izvozvo, simudza ante nemaminetsi makumi matatu ekusvetuka tambo Workout.)

6. Usatore cruise kuburikidza ne cardio. Wedzera kusimba nekuita zvikamu: Mushure mekudziya-kupisa, shandura 1-2 maminetsi echiitiko pachiyero chekuona kushanda, kana RPE, ye7 kana 8 ine 2-4 maminetsi ekudzikira-kusimba nguva (RPE ye3-4) . Dzokorora 4-6 nguva. Shandisa gwara redu rinobatsira kubatsira kuona RPE yako panguva chero yekurovedza muviri.

7. Tone kumusoro pane yekutsika. "Chengetedza nguva paimba yekurovedza muviri neiyi maminitsi gumi emoto / sculpt session: Svetukira pane treadmill wakabata dumbbell yemapaundi matatu kusvika mashanu muruoko rumwe norumwe, uye isa kukurumidza kusvika pakufamba. Ita 60-sekondi imwe neimwe anodhindisa pamafudzi, biceps curls, triceps extensions, mativi emberi, kumberi kumberi uye akamira triceps anotsemura rimwe mushure meumwe paunenge uchifamba.Ndicho chinoshamisa chepamusoro-chemuviri chinetso icho zvakare chinoita kuti moyo wako urambe. Ita izvi zvakateedzana kaviri kana katatu pasvondo. unovandudza, shanda kusvika pakuita maminetsi mana, "anodaro Michael George, mudzidzisi uye munyori we Muviri Express Kugadzira.

8. Gadzirisa maitiro ako ekumhanya. "Kunze kwekunge iwe uchidzidzira marathon, svetuka kureba, kunonoka, kumhanya-kumhanya-kuvaka kunovaka mhasuru. Wedzera mashoma e10- kusvika ku60 masekondi kumhanya kwako, uchinonoka kwenguva yakareba zvakakwana kuti ubate mweya wako pakati pavo," anodaro Stephen Holt, ACE mudzidzisi wega. (Ona: Mashandisiro Ekushandisa Kumhanya Kuti Uremerwe Huremu)

9. Shandisa bvunzo yekutaura. Kana iwe usingakwanise kutaura chirevo kana zviviri nemweya wega wega, urikusundira zvakanyanya (kunze kwekunge uri kuita nemaune kukwirisa nguva).

10. Wana kusvetuka pakurasikirwa uremu. "Wedzera plyometric bhokisi rinosvetukira kukurovedza kwako kuti uvandudze simba rako remwoyo uye simba remakumbo - iwe uchanyatso kuveza hamstrings yako, quads uye glutes. Tsvaga bhokisi rakasimba rinenge rinenge imwe tsoka yakakwirira [kufanana neaj / fit Plyometric Jump Box, $ 71; amazon.com] .Kutanga kubva pakamira, putika nekukasira kusvika pakati pebhokisi, wozodzokera kumashure pasi. Dzokorora ka20, "anodaro George. (Yakabatana: Plyo Bhokisi Workout kune Wako Wekumusoro uye Wezasi Muviri)

11. Tarisa wachi kuti uderedze huremu. Mune aNyaya yeAmerican Medical Association Muongororo yakaitwa, vakadzi vaikwenya maminitsi 200 pavhiki kwemwedzi 18 vakarasikirwa nezvikamu gumi nezvina kubva muzana zvehuremu hwavo hwose. Avo vakaunganidza maminitsi asingasviki 150 vakaderedza uremu hwavo nepasi pe5 muzana.

12. Simbisa kumhanya kwako. "Kuwedzera rusvingo kunogara kusvika kumagumo ekumhanya kwega kwega kuchasimbisa quads yako, hamstrings, uye glutes, kuvandudza kukurumidza kwako uye kutsungirira. Sendamira pamadziro nemakumbo ako paupamhi hwemafudzi ari kure, ipapo squat kusvikira mabvi ako apfugama pa 45 degrees. Bata. kwe30-60 seconds; shanda kusvika pakuita seti 10. Wedzera dambudziko nekubatanidza chitsitsinho chinosimudza: Simudza chitsitsinho chako chekuruboshwe, ipapo kurudyi, wozosimudza zvose pamwe chete kaviri, "anodaro Mindy Solkin, muridzi uye mudzidzisi mukuru weThe Running Center mu. New York City.

Iyo Yakanakisa Simba Rokudzidzisa Workout Matipi

13. Simudza sekureva kwako. Kana iwe uchikwanisa kuita yakanyanya kuwanda nhamba yeanokurudzirwa reps (kazhinji 10-12) pasina kunzwa kuneta, wedzera mapaundi (10-15 muzana panguva). Kana iwe usingakwanise kupedzisa huwandu hudiki hweakakurudzirwa reps (kazhinji 8), dzikisa huremu mu 10 muzana increments kusvika wagona. Yako yekupedzisira 1 kana 2 reps inofanirwa kugara ichinzwa yakaoma, asi inogoneka.

14. Edza iyi yose-mu-imwe toner. "Kamba-padanho squat ine huni kutema inoshanda maoko ako, torso, abs, musana, makumbo, zvidya zvemukati nechiuno," anodaro David Kirsch, mudzidzisi uye munyori weIyo Yekupedzisira New York Body Plan. "Mira netsoka dzako paupamhi hwemapfudzi zvakaparadzana wakabata bhora remishonga rinorema makirogiramu matatu kusvika kuchina mumaoko ako. Isa maoko ako mudenga kuti bhora rive pachiyero cheziso pafudzi rako rekurudyi. Paunounza bhora kubvi rako rekuruboshwe, buda negumbo rako rekuruboshwe uye risingapfuuri madhigirii makumi mapfumbamwe, uchichengeta gumbo rako rerudyi rakatwasuka. Dzokera kunzvimbo yaunotangira. Ita 10 kusvika ku15 reps uye dzokorora pane rimwe gumbo."

15. Balance muviri wako. Kuti ubvise kukuvara, gadzira chimiro chakanaka, uye uve nechokwadi chekuti une simba rezviitwa zvako zvaunofarira, ita maekisesaizi emapoka emhasuru anopikisa. Pakati pemaitiro ako evhiki nevhiki, kana iwe ukashanda iwo maquad, semuenzaniso, ita maekisesaizi emisidzo yako zvakare. Izvo zvinoshandawo kune biceps uye triceps, chipfuva uye kumashure uye kuzasi kumashure uye abs. (Ex: Hezvino izvo vhiki yakanyatsorongeka yekurovedza muviri inotaridzika.)

16. Shanda kunze panguva yezuva rako rekushanda. "Gara pabhora rakadzikama kuti usimbise musimboti wako, uye chengeta madumbbells kana kurovedza tubing padhesiki rako," anodaro Gregory Florez, mudzidzisi wega muSalt Lake City, Utah. ’Svina mu12 kusvika ku15 reps yezviitwa senge dumbbell curls, matsini epamusoro, uye ab crunches; tarisa maviri kana matatu seti imwe neimwe. Izvi zvinokupa imwe nguva yemahara yekukwana mumitambo inonakidza senge bhasikoro kana tenisi."

17. Tora zuva rekuzorora pakati pezvikamu zvekusimudza uremu. Nguva dzose ipa mapoka emhasuru maawa makumi mana nemasere ekuzorora pakati pekushomeka kwemaoko kuvabvumira nguva yekugadzirisa kunetseka kwaunoisa pavari. Kana iwe uchifanira kusimudza zuva rega rega, usatarise iwo mamwe mhasuru mumashure-kumashure-kumashure zvikamu.

18. Super-kuveza matako ako. "Tora kubwinya kukuru nekutarisa mhasuru uye matukisi anobatana akavigwa zvakadzika mumuviri wako. Kuti uvagunde, ita zvikwiriso zvakakwirira, senge kusvetuka squats. Wobva wafuridza butt flab nekuyambuka-nyika skiing, bleacher kumhanya, uye kukwira masitepisi. "anodaro Steve Ilg, munyori we Yese Muviri Shanduko.

19. Usarega maitiro ako achive akareruka. Kuti uenderere mberi nekuita zvivezwa, iyi matipi yekuitisa yakakosha: Shandura mafambiro, kurongeka, uremu, seti, reps uye / kana nguva yekuzorora yaunoita kanenge mavhiki mana ega ega. Edza kusanganisa zvinhu kakawanda. Zvinoenderana nekudzidza mu Journal of Strength uye Conditioning Research, vanhu vakasiyana-siyana nhamba yemaseti uye reps kubva pakurovedza muviri kuenda pakurovedza muviri vakaona simba rakakura-kunyangwe pakusimba kwakafanana-kupfuura avo vakaomerera kumaitiro akafanana.

20. Simbisa kusunda-kumusoro kwako. "Squat-thrust push-ups inokuita kuti uve muchimiro chakanaka nekuti inoshanda muviri wako wepamusoro, musimboti, uye wakadzika muviri uye inovandudza agility, simba, uye kutsungirira zvese kamwechete," anodaro. Keli Roberts, mudzidzisi wega muLos Angeles. "Kubva pakamira, pfugama, isa maoko ako pasi pafudzi-upamhi nepakati, uye svetuka tsoka dzako udzokere padanda. Kana iwe wakasimba, yambuka makumbo ako; zvikasadaro, svetuka tsoka dzako dzakaparadzana. Ita kusunda -up, ndokusvetuka tsoka dzako pamwe chete kana kukanda makumbo ako. Dzoka tsoka dzako mumaoko ako uye simuka. Ita masere reps akazara, zorora kweminiti imwe, uye dzokorora. "

21. Kuputika macalorie ane masekete. Ita seti imwe yekufamba kwega kwega mukubata kwako, pasina kuzorora pakati pekurovedza muviri. Dzokorora dunhu kamwe kana kaviri uye iwe uchapisa kusvika mazana matatu emakori mukati muhafu yeawa zvinopesana ne150 kubva pane zvakajairwa huremu tsika. (Yakabatana: Edza Anna Victoria's 20-Minute Circuit yeMuviri Wetoni neCore)

22. Bvisa foshoro. "Sei uchibhadhara mumwe munhu kuti abvise sinou kubva munzira yako? Kunze kwekutsva dzinoda kusvika mazana mana macalorie paawa, foshoro yechando inosimudzira kutsungirira kwesimba uye simba. Asi chengeteka: Deredza huwandu hwesinou pane imwe nefoshoro, uye bhenda kubva pamabvi ako nehudyu, kwete yako kumashure, "anodaro Tom Seabourne, Ph.D., anorovedza muviri uye nyanzvi yezvemitambo kuNortheast Texas Community College muMount Pleasant, Texas.

Iyo Yakanakisa Kumhanya uye Kufamba Workout Matipi

23. Sunungura. Kubvisa-zvibhakera zvako kuchakudzivirira kubva mukusimudza maoko ako, izvo zvinogona kusimbisa musana wako wepamusoro nemapendekete. Ita senge wakabata shavishavi muruoko rumwe nerumwe: Vhara minwe yako kuti irege kubhururuka ichienda, asi zvinyoro nyoro zvekuti hauipwanye.

24. Nyora pasi. Tora chinyoreso kana dhawunirodha app yekunyora yeiyi zano rekurovedza muviri. Nyanzvi dzinokurudzira kuteedzera kumhanya kwako-kure, nzira, zvese! Kungofanana nekuchengetedza chinyorwa chezvekudya kunovandudza kudya kwako, kuteedzera mashandiro ako kunobatsira iwe kuramba uine kurovedza muviri. (Heano akanakisa emahara ekurovedza maapplication uye akanakisa emahara ekumhanyisa mapurogiramu ekushandisa.)

25. Ifambise sezvaunorevesa. Heano asiri-ekurovedza muviri muromo: Famba kunge iwe wanonoka kuenda kune musangano. Fambisa nekukurumidza zvakakwana kuti ufukidze mamaira mumaminetsi gumi nemashanu - izvo zvinomhanya zvine mwero.

Mhanya (kana kufamba) kumakomo! Iwe unopisa 25-40 muzana yakawanda macalorie-uye wedzera simba rako-nekufamba kana kumhanya pane zvinokombama kupfuura zvaunoita kutsika panzvimbo dzakatsetseka. Wedzera makomo mapfupi (50-100 mayadhi) kune yako yenguva nzira kana wedzera kutsamira pane yekutsika.

Iwo Akanakisa Workout Mazano eFlat Abs

27. Ramba uchitonga. Usashandise kukurumidza pane yako abs kuti uite basa. Chengetedza mhasuru dzako dzepakati dzakabvumidzwa mukati meyese renji yekufamba.

28. Paddle yako nzira yekubata kumeso. "Enda kayaking kuti uwane mudumbu wakaoma-zvakanakira nekuti simba rako rakawanda rekukwasva rinobva pakati pako," anodaro Barbara Bushman, Ph.D., akabatana nepurofesa wehutano, dzidzo yemuviri uye varaidzo paSouthwest Missouri State University. "Tevedzera kufamba uye kushorwa kwemvura pamusha nekukwevera bhandi rekurovedza muviri pasi pegumbo retafura kana chimwe chinhu chakagadzika. Gara pasi nemakumbo akatambanudzwa, mabvi akakotama zvishoma; bata imwe mugumo webhandi muruoko rumwe norumwe. Tenderedza mutumbi wako kune rimwe divi paunenge uchidzosa gokora kumashure zvishoma, wochinja mativi. Ita seti nhatu dzeminiti imwe kusvika kumatatu imwe neimwe."

29. Wedzera bhasikoro kune yako ab chijairira. Sekureva kweAmerican Council pa Exercise kudzidza, bhasikoro (rakarara rakatarisana, rinounza ibvi rorudyi uye gokora reruboshwe rakatarisana, wobva wachinja mativi) ndiyo yakanakisa chiuno-inosimbisa kurovedza muviri nekuti inoshandisa mhasuru yega yega muABS yako. Unosarudza zvakajairika crunches? Kuzviita pabhora rakagadzikana kunoshanda kupfuura kuzviita pasi nekuti musimboti wako uchafanira kushanda nesimba kuti ugadzikane chinzvimbo chako uye unokwanisa kufamba nepakati pekufamba kwakakura.

30. Moto 'em up. Kuti ubatanidze mhasuru dzakadzika dzeABU yako panguva ipi neipi yekurovedza muviri-kana kungogara pachigaro-edza izvi: Inhale, wozoburitsa mweya nekukweva dumbu rako kumusana wako, usina kuvhima mafudzi ako kumberi (usangomwisa mudumbu rako) .

Iyo Yakanakisa Yoga uye Pilates Workout Mazano

31. Teerera muviri wako nekufema kwako. Paunenge uchiita iyo yoga nePilates, tarisa pakufemesa uye kufema. Ichi chidimbu chekudzidzira chinobatsira kusundira dzimwe pfungwa-nguva dzakatarwa, kuzvipira kwekudya kwemanheru, mukuwasha-nyaya kumushure unopisa. Mhedzisiro: pfungwa dzakanyarara uye muviri wakasimba.

32. Ita iyo yoga kune hutano hwako. Mune chidzidzo kuCleveland Clinic Foundation muOhio, vanhu vakatambura nemagraines, carpal tunnel syndrome uye mutsipa strain vakaita maminetsi makumi mapfumbamwe eyoga katatu pavhiki kwemwedzi. Vakashuma mafungiro ari nani, kurwadziwa kushoma uye kuderera kwekuda mushonga. Yoga inogona kurerutsa mamwe marudzi ekurwadziwa-kumashure zvakanyanya sekurapa kwepanyama, zvinoenderana nekudzidza mu Annals yeMukati Mishonga.

The Best Flexibility Workout Mazano

33. Tora bendy nguva dzose. Pamazuva mazhinji post-kurovedza muviri-usambozviita kutonhora-kutambanudza yega mhasuru yeboka iwe yawaishandisa, uchibata yega yega kwemasekondi makumi matatu. Kuwedzera mararamiro ako kunogona kuita kuti usanyanya kukuvara panguva yezviitiko zvezuva nezuva.

34. Tambanudza kuti usimbe. Kumwe kutsvagurudza kunoratidza kuti kutambanudza boka remhasuru rawaingoshanda pakati pemaseti kunogona kuwedzera simba kuwana ne19 muzana. (Nechekuita: Nei Usingafanire Kusvetuka Pashure-Workout Cooldown)

35. Uye iva anochinjika iwe pachako. "Haufanire kunge uri mutsvene wemuviri kuti uwane mhinduro," anodaro Maureen Wilson, muridzi, mudzidzisi wega, uye murairidzi paSweat Co Studios muVancouver. "Tevedzera chirongwa che80/20: Makumi makumi masere kubva muzana egore, iwe uchaita maekisesaizi nguva dzose uye kudya zvakanaka. Ziva kuti iwe uchatsvedza 20 muzana yenguva nekuda kwezororo uye nguva dzekushanda. Paunobvuma kuti kusimba hakusi iko zvose-kana-hapana, iwe unogona kuramba uinazvo kwehupenyu hwose."

Ongororo ye