Edza Iyi Yekufamba Garo Workout Inotevera Nguva Uri Kutora Kufamba

Zvemukati

• Skater Stride
• Sumo squat uye Simudza
• Simba Lunge neLeg Lift
• High-Knee Cross
• Ongororo ye

Kushamisika: Kufamba kwako kwepakati hakuite zvakawanda kusimbisa chako. "Kufamba padanho renzvimbo hakudi kuti unyatsobata tsandanyama dzegluteal, saka hazviiti zvakawanda pakudzisimbisa," anodaro Wayne Westcott, Ph.D., director wezvekugwinya kuSouth Shore YMCA muQuincy, Massachusetts. Pane kudaro, basa racho rinonyanya mune yako quads uye hamstrings.

Kuti ubatanidze kupenya kwako mukati mekufamba kwako kwekufamba unotevera, ingoita mashoma maekisesaizi munzira yako. Kuti utange, edza iyi yekufamba yebut Workout nesimba rekudzidzisa mafambiro anotarisa kune glutes, makumbo, uye kupfuura. (Kana kurasikirwa uremu chiri chinangwa chako, edza iyi yekupedzisira yekufamba Workout.)

Inoshanda sei: Kune yakanakisa yekufamba butt Workout, anodaro murairidzi uye anofamba pro Tina Vindum, famba kwemaminetsi mashanu, ita imwe yeakanyanya-anoshanda mabutt maekisesaizi anoratidzwa pano, wozodzokorora kusvika waita zvese zvina mafambiro.

Zvamunoda: Bhutsu dzekufamba uye nzvimbo yakavhurika. Kana nzira yako iine zvikomo, tora mafambiro aya anofamba nguva dzese nzira painorova kukwira - kana seti yematanho - kune akakwirira zvakapambwa mabhenefiti.

Skater Stride

Chinangwa chequads, butt, chiuno, oblique, kumashure, uye triceps

A. Paunenge uchifamba, tora nhanho hombe diagonally kuenda kurudyi netsoka yekurudyi, zvigunwe zvichinongedzera kumberi (kwete kurudyi).

B. Isa uremu mugumbo rerudyi uye unyure mukati megomba, uchiunza ruoko rweruboshwe kumberi neruoko rwerudyi kumashure, kuyambuka gumbo reruboshwe kuseri kwerudyi kuitira kuti tsoka dzitsike pamusoro penyika.

C. Sveta gumbo reruboshwe kumberi uye kuruboshwe padanho rerutsoka rworuboshwe. Yambuka gumbo rerudyi kuseri kweruboshwe, tsoka ubve pasi, neruoko rwerudyi kumberi neruoko rweruboshwe kumashure.

Ita matanho makumi maviri neshanu kune rumwe rutivi, uchichinjana makumbo.

Sumo squat uye Simudza

Chinangwa chequads, mukati nekunze zvidya, garo, chiuno, musana, mapendekete, uye biceps

A. Paunenge uchifamba, tendeuka kuitira kuti ruoko rwako rwerudyi rwakatarisana "kumberi" (kana kukwira), zvibhakera padhuze nehudyu.

B. Simudza tsoka yekurudyi, yakachinjika, kutora nhanho huru yedivi kuenda kurudyi.

C. Yakadzika mune yakafara squat uchisimudza maoko ese kumusoro muhupamhi V.

D. Kusimudza gumbo rerudyi, maoko ezasi uchisimudza gumbo reruboshwe kune rimwe divi, tsoka yakachinjika.

E. Nhanho yeruboshwe padivi pekurudyi.

Ita gumi nembiri; dzokorora chiitwa chekufamba muchiuno neruboshwe kuruboshwe rakatarisa kumberi.

Simba Lunge neLeg Lift

Chinangwa chequads, hamstrings, butt, chiuno, maoko, uye abs

A. Kufamba, lunge kumberi negumbo rekuruboshwe, mabvi ese akakotama 90 degrees.

B. Namaoko muzvibhakera uye magokora akakotama pamadhigirii makumi mapfumbamwe, uya nechibhakera kurudyi kumhino, chakasara kumashure kwako.

C. Shift uremu pagumbo reruboshwe, uchitwasanudza; dzikisa maoko uye simudza gumbo rekurudyi kunze uye kumashure pane diagonal yakakwirira sezvaunokwanisa.

D. Hunza gumbo rekurudyi mberi kupinda mubapu; dzokorora kudivi iro.

Ita makumi maviri neshanu pamakumbo, uchichinjana mativi.

High-Knee Cross

Inonanga quads, mhuru, chiuno, garo, uye abs

A. Paunenge uchifamba, simbisa abs uye simudza ibvi rakakotama rekuruboshwe kumusoro sezvingangoita pamberi pemuviri, uchiuya nezvigunwe zvekurudyi. Panguva imwe chete kukotamisa gokora kurudyi 90 madhigirii, uchiuya naro nemuviri wakananga kuruboshwe ibvi. (Svedzera gokora rekuruboshwe uchidzokera kune kuenzanisa.)

B. Tora 1 kuverenga, wobva wezasi rutsoka rworuboshwe kuti uende kumberi. Dzokorora negumbo rerudyi. (Zvimwe: Iyo Yakanakisa YeYoga-Yakafuridzirwa Inofambisa YeSimba Bhut)

Ita 25 reps pagumbo, kushandura mativi.

Ongororo ye