Vakadzi Vanonetseka nePull-Ups, Kudzidza Kunowana

Zvemukati

• Ongororo ye

Iyo New York Times yakaburitsa kanyaya kapfupi svondo rino kanonzi “Sei Vakadzi Vasingakwanisi Kuita Madhiri-Ups” zvichibva pane tsvakiridzo ichangobva kuitika yakagumisa izvozvo.

Chidzidzo ichi chakatevera 17 vakadzi vakajairwa-huremu muOhio avo vaisakwanisa kuita kamwe chete kudhonza-kumusoro pakutanga kwechirongwa. Mazuva matatu pavhiki kwemwedzi mitatu vakadzi vakatarisana nehuremu-kudzidzira kurovedza muviri kwakasimbisa biceps yavo uye latissimus dorsi (aka ako makuru epamusoro-kumashure mhasuru) uye kurovedzwa kweaerobic kudzikisa mafuta emuviri. Vakashandisawo kurerekera kudzidzira kudhonzwa, vachitarisira kuti zvaizovabatsira kukudziridza mhasuru dzavaida kana zvasvika pakuita chinhu chaicho.

Pakupedzisira vana chete vevakadzi vakakwanisa kupedzisa kudhonza-up kunyange zvazvo vose vakaderedza mafuta emuviri wavo zvishoma ne2 muzana uye vakawedzera simba ravo repamusoro-muviri ne36 muzana.

"Isu takafunga nemoyo wese kuti tinogona kuita kuti munhu wese aite," Paul Vanderburgh, purofesa we physiology, associate provost, uye dean paUniversity yeDayton uye munyori wechidzidzo ichi, akaudza New York Times.

Kana iwe ukaverenga iyo nyaya, usairegedze ichikuodza moyo-kwete nyanzvi dzose dzinobvumirana nemhedziso.

Jay Cardiello, Fitness-Mupepeti-pa-Huru weSHAPE, uye muvambi weJCORE, anoti nzira yekudzidza yakanga isina kunaka.

"Unofanirwa kudzidzira matambiro aunoita. Ungatarisira kuti mutambi wevolleyball azive kutamba nhabvu here? Chidzidzo ichi changa chisina hurongwa hwekudzidzisa hwakakwana, uye chinosimbisa ndechekuti hauzokwanisi kudhonza. - kumusoro kwekupedzisira," anodaro.

Chimwe chinhu chidzidzo chacho hachina kutarisa zvakanyanya, Cardiello anonzwa, ndechekuti varume nevakadzi vakasiyana, asi izvo hazvifanire kutadzisa kugona kwako kukoka.

"Vakadzi vanogona kunge vasina makemikari vanoda kuvaka mhasuru yakawanda sevarume, asi hapana chikonzero mukadzi ane hutano, akagwinya aisakwanisa kudzidza kudhonza," anodaro.

Iko kudhonza-kumusoro chaiko iko kwese-kwemuviri kufamba, Cardiello anowedzera, uye iwe unofanirwa kushanda ese ako makuru uye madiki madiki masumbu mapoka kuti uzviite nemazvo.

Kana chinangwa chako chiri chekudzidza maitiro ekudhonza-kumusoro, heano mamwe mafambiro aungatanga kuabatanidza mukuita kwako kwezuva nezuva:

1. Yekupedzisira yekudonha-pasi. Ita shuwa kuti hauna makumbo ako akasungwa paunenge uchiita kudaro.

2. Bicep curls. Ita izvi kubva panzvimbo yakamira sezvo iwe uchida kutevedzera mafambiro ekudhonza-kumusoro zvakanyanya sezvinobvira uye usingatangi avo vakagara.

3. Mapush-ups. Kuvhara-kwakabata, kwakapamha-kubata, uye kumonera-kusundira-nemushonga bhora kunounza yakazara-yemuviri inosimbisa Workout.

4. Tricep dips.

"Pakupedzisira, chidzidzo ichi hachiite chinhu kupa vakadzi simba," Cardiello anodaro. “Ongororo iyi yese inotaura kuti semadzimai hamungaite izvi, izvo zvamange muchirwisana nazvo kwenguva yakareba.

Ongororo ye