Nei Uchifanira Kudzokorora Presidential Fitness Bvunzo kubva pa5 Giredhi

Zvemukati

• Ongororo ye

Rangarira iwo mazuva mujimu kirasi apo iwe waimanikidzwa kumhanya mamaira uye kuita akawanda pushups nekugara-kumusoro sezvinobvira? Yakadaidzwa Presidential Fitness Bvunzo-uye kurovedza muviri kwakazvigadzira kungangotaridza kunge kusiri kumashure zvakanyanya: Kudzidziswa kwehuremu hwemuviri pamwe nekushanda kuri pakati pezvakanaka zvegore ra2015, maererano neongororo ichangobva kuitwa kubva kuAmerican College yeMitambo yeMishonga. (Verenga zvimwe nezve Iyo Gumi Kukurusa Kwemaitiro e2015.) Zvinorevei izvi: kudzokera kune "zvekutanga" zvekusimba-mhando yemitambo yawakaita kuchikoro chepakati chikoro.

Uye ndiwo rudzi rwekuzorodza kana iwe ukafunga zvimwe zvekunze-uko kugwinya maitiro ataona achiuya uye-nekutenda! -Enda. Zvakare, pane chikonzero vanhu vachiri kupika nematanho ekutanga aya: Mutungamiri anotungamira weAmerican College of Sports Medicine ongororo Walter R. Thompson, Ph.D., achangobva kutaurwa The Washington Post: "Izvo zviitwa zvakaumba Presidential Fitness Test (iyo yandakakundikana ndichiri mwana) inoramba iri hwaro hwekushanda kunobudirira." Izvozvo zvakaita kuti tifunge. Chii chiri pabvunzo iyo nhasi-uye rudzi rwechibodzwa runogona isu kuzviedza sevanhu vakuru?

Takazviona. Ipa pazasi kuti uone kana iwe uchikwana kupfuura giredhi rechishanu. Dhawunirodha spreadsheet kurekodha data rako uye kududzira izvo zvawawana zvinorevei. Tizivise kuti unoita sei mune zvakataurwa pazasi kana pa Twitter @Shape_Magazine. Rombo rakanaka!

Cardio:

1-Maira Mhanya

Izvi zviri nyore: Mhanya maira imwe nekukurumidza sezvaunogona.

PACER (Inofambira mberi Aerobic Mwoyo Yekutsungirira Run)

Maka nzira yemamita makumi maviri (kana kuenda kunzira) nemakoni kana choko. Mhanya kusvika kumagumo-uye kumashure-kazhinji sezvaunokwanisa. Heino kubata: Pakati peminiti yekutanga, iwe une masekondi mapfumbamwe ekumhanyisa yega yega 20-mita lap. Zvadaro, iwe unowana hafu yechipiri nguva shoma kuzviita miniti imwe neimwe mushure meizvozvo! Nekudaro, iwe uchireba, iwe unomhanyisa iwe unofanirwa kumhanya. Paunokundikana, mira.

Famba Bvunzo

Famba maira pane zvakadzikama, kukurumidza kufamba. Mushure meizvozvo, nyora yako 60-yechipiri moyo wekuverenga kuverenga.

Simba:

Pushups

Ita zvakawanda sezvaunokwanisa (kudzikisa kusvikira magokora akakotama kusvika ku90 degrees) kusvikira fomu yatsemuka kaviri. Mafomu mabhureki anosanganisira kuzorora (chengetedza kutsiga-kuita imwe pushup yega yega masekondi matatu), kwete kudzikira kusvika pamadhigirii makumi mapfumbamwe, kudzosera kumashure, kana kutambanudza maoko zvizere.

Curl-Ups

Pedzisa zvakawanda sezvinobvira, unosvika makumi manomwe neshanu. Mira kana fomu rako rikatyoka kaviri (mafomu mabhureki anosanganisira musoro kwete kurova bonde pakati pevamiriri, zvitsitsinho zvinouya kubva pameti, kana kuzorora pakati pevamiriri.)

Trunk Lift

Rara wakatarisa pasi nemaoko nemativi uye zvishoma nezvishoma simudza muviri wepamusoro kubva pasi, kusvika masendimita gumi nemaviri. Iva nemumwe wako shandisa mutongi kuyera chinhambwe kubva pasi kusvika pachirebvu. Zorora, wobva wadzokorora zvakare uye shandisa iyo yepamusoro nhamba.

Pamusoro peiyi miedzo mitatu, pane dzimwe nzira mbiri dzekupushup (iyo yakagadziridzwa yekukweva, kudhonza, uye ruoko rwakachinjika), uye bvunzo mbiri dzekuzvisarudzira (yekusevha-kumashure-gara-uye-kusvika nebendekete Tambanudza). Kana iwe uchifarira bvunzo idzi, tsvaga zvimwe pano.

Ongororo ye