Iyo Yekurudyi Muchinjikwa-Chiitiko Chekudzidzisa Kupwanya Zvinangwa Zvako Zvekusimba

Zvemukati

• Ongororo ye

Kunyangwe iwe uchida bhasikoro, kumhanya, kana kutamba tenesi, zviri kuyedza kuita mutambo wako waunofarira zvese yekushanda kwako. Asi kuchinja maitiro ako kwakakosha, anodaro mudzidzisi uye purofesa wesainzi Jessica Matthews. Haisi kungodzikisa njodzi yako yekukuvara chete, asi kurovedza muviri kunobatsira kuwedzera kusimba kwako kwese-uye kunogona kutokuita zvirinani pazviitwa zvaunoda zvakanyanya. Svitsa zvinangwa zvako zvemuviri nekusarudza imwe nzira yakakodzera yekurovedza muviri. (Wobva watarisa The Best Sneakers Kupwanya Maitiro Ako eKushanda.)

Kana iwe uchida ku: Sprint nekukurumidza

Edza: HIIT

Yakakwira yakasimba nguva yekudzidzira, kana HIIT kurovedza, ichakubatsira iwe kukurumidza, anodaro Matthews. " Uye haufanirwe kunge uchimhanya kuita iwo mabhenefiti-kuita nguva pabhasikoro kana elliptical kana muHIIT kirasi inozobatsira kukwidziridza velocity yako panjanji.

Kana iwe uchida ku: Jump Yakakwirira

Edza: Pilates

Kunyangwe iwe uri mutambi kana basketball mutambi, kana iwe uchida kuwedzera hurefu, enda kukirasi yePilates. Kusvetuka kunoda simba uye kirasi yePilates inosimbisa mhasuru dzemakumbo ako uye zvakare kuwedzera kugona kwako kubata tsandanyama dzako nekukasira kurebesa-izvo ndizvo chaizvo zvaunoda kuti usvetuke mumhepo.

Kana uchida: Simudza zvimwe

Edza: Plyo

Kunyangwe iwe uri weCrossFit wenguva dzose kana uchingotarisa kumusoro kumusoro kwezviyereso pamasimba ako anosimudza, plyometric yekudzidzira-inofamba senge kusvetuka squats, burpees, uye bhokisi kusvetuka-zvinokubatsira iwe kusvika ipapo. "Iwe unodzidzira simba kuita kukurumidza kufamba," anodaro Matthews. Kurumidza, kudzokororwa mafambiro (senge ari muplyometric simba chirongwa) usashandise chero kwekunze kuramba, asi ivo vanozove nemhasuru dzako dzichishanda nesimba-uye kuita zvihombe zviwanikwa.

Kana uchida: Enda chinhambwe

Edza: Nguva yekudzidzira

Paunenge uchidzidzira chiitiko chekutsungirira, sekufamba bhasikoro kwemaira zana, unoda nzira yakabatana yekuwedzera nhambwe dzakatsiga pamwe nekufamba kwenguva pfupi. Kana chiitiko chako chinhambwe chiri chekuchovha bhasikoro, buruka pabhasikoro uye ita mapfupi ekumhanya maekisesaizi kudzivirira kudzokorora kufamba kwakawandisa. Kana iwe uchidzidzira kumhanya makiromita makumi mashanu, kwira bhasikoro kune iwo maekisesaizi enguva.

Kana uchida: Ita nekukurumidza

Edza: Mitambo yekugadzirisa

Mumitambo yakaita setenisi, nguva yekuita uye kugona kunokosha. "Makirasi ekugadzirisa zvemitambo inzira huru," anodaro Matthews. "Maekisesaizi anowedzera kugona kwemuviri wako kukurumidza kumhanyisa uye kudzikira, kuti iwe ugone kubatidza dhizaini." Kana iwe uri kushanda uri wega, ita nekukurumidza basa uye agility inofamba senge manera-based drills.

Kana iwe uchida ku: Shambira zvakanyanya zvinobudirira

Edza: Yoga

Kufema kwakadzikama, kune mutinhimira kunoda kushambira kunodiwa chikamu chezvinoita kuti zviome chaizvo kune vamwe vanhu vanogona kuita zvakanaka mudziva. Kuti uwane mamwe kutonga, edza kusanganisa iyo yoga mune yako maitiro. "Kusimbisa kufema mupfungwa / kuranga kwemuviri kwakasiyana kunoshandura zvakanaka kune chero kurovedza muviri kwakasimba," anodaro Matthews. "Iyo mhepo yakatsiga yekufema inogona kubatsira chaizvo mudziva." Vamhanyi nemabhasikoro, avo vanowanzo wedzera kushambira kuti vatore triathalon, vanozobatsirwawo nekudzidziswa kwesimba, sezvo kushambira kuri kuzere-muviri kurovedza muviri.

Ongororo ye