Kudzidzira Kwematsutso: Shanda kunze sePro Athlete

Zvemukati

• Tora Mwoyo Wako Kupomba
• Fambisa Muviri Wako
• Shandura Icho kumusoro
• Press Pause
• Tamba Bhora!
• Fuel Kunge Mutambi
• Zvimwe pane SHAPE.com
• Ongororo ye

Nekuti haugone kurova imwe kunze kwepaki senge Derek Jeter kana kukanda fastball senge Job Chamberlain hazvireve kuti haugone kutora chidzidzo kubva kuvakomana vebaseball uye kurovedza semutambi wehunyanzvi. Takataura zvega nehunyanzvi baseball simba uye mamiriro ekudzidzisa murairidzi Dana Cavalea, uyo achangovhura nzvimbo yeNew York yekudzidzira inonzi ML Simba, kuti tizive kuti vanhu "vakajairika" vangashandise sei nzira dzakafanana dzinoshandiswa nevatambi vepamusoro vemazuva ano kuzviitira kwavo.

"Iyo nzira [yandinoshandisa nevatambi] yakavakirwa pazvinhu zvinomwe: kuongorora, kudzidzisa, kudzivirira, kudzidzisa, kukwikwidza, mafuta, uye kupora," anodaro Cavalea. "Takatora zvinhu izvi zvinomwe tikazvishandisa kune vanhu vazhinji kupa vatambi kunzwa kwekukwikwidza zvine chekuita nekusimudzira mashandiro, kuziva muviri, nekudzivirira kukuvara."

Heino mamiriro emurairidzi "cheat sheet" kuitira kuti iwe ugone kuwana zvakanyanya kubva pakushanda kwako, zvese pamunda uye kure:

Tora Mwoyo Wako Kupomba

Kuwedzera cardio isainzi. "Rovedza paunenge uchishandisa chiyero chemoyo uye uchishanda zvisingasviki makumi manomwe muzana ehupamhi hwemoyo wako," Cavalea anodaro.

Kuti uverenge chiyero chemwoyo wako, shandisa ichi online Calculator. Cavalea inokurudzirawo kuchovha bhasikoro muzvikamu zvinotora iwe kusvika 85 muzana yeako yakanyanya kurova kwemoyo.

Fambisa Muviri Wako

Haisi kuti unofamba kangani, ndizvo sei unofamba. "Batanidza kusvetuka, hops, kusvetuka, uye kumwe kufamba kwekupedzisira mune yako yekujaira tsika," Cavalea anodaro.

Shandura Icho kumusoro

Kana zvasvika pakudzidzisa mapoka makuru emhasuru, zvakasiyana ndizvo zvakakosha. "Izvi zvinofanirwa kusanganisira [kuita] misiyano yemakatsi, kufa, uye mapapu ekusimbisa zvakanyanya," Cavalea anodaro.

Press Pause

Panzvimbo pekungoita reps panguva yakadzikama, murairidzi anopa zano rekuisa 'static inobata' mune yako maitiro. "Semuenzaniso, bata pushup kana squat munzvimbo yepazasi kwemasekondi matatu kusvika mashanu," anodaro.

Tamba Bhora!

Mabhora haasi emitambo yekusangana chete. "Shandisa midziyo yakaita sebhora renhabvu, basketball, uye mabhora ekuita nekudzidziswa kwako kuitira kuti ugone kuchengetedza nekusimudzira kufamba kwako kwese, kubatana, kuita, uye kuenzanisa," anodaro Cavalea.

Fuel Kunge Mutambi

Idya semumhanyi. "Idya yakawanda magidhi kuvandudza muviri wako alkalinity uye hutano hwemaseru uye unwe hushoma hafu yehuremu hwemuviri wako mumvura pazuva," Cavalea anodaro. Mukadzi anorema makirogiramu zana nemakumi mana anofanira kuvavarira kunwa zvinosvika 70oz zveH2O pazuva.

Zvimwe pane SHAPE.com

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Ongororo ye