Ehe, Iwe Unofanirwa Kushanda kunze Zvakasiyana Paunenge Uchikura

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Kureurura: Ini handinyatso kutambanudza. Kunze kwekunge yakavakirwa mukirasi yandiri kutora, ini ndakanyanya kusvetuka kutonhorera zvachose (zvakafanana nekuputika kwekupupa). Asi kushanda pa Chimiro, hazvigoneke kunyatsoziva mabhenefiti evaviri: kuwedzerwa nguva yekudzosa, kudzikira kusuwa mushure mekurovedza muviri, kudzikira kwenjodzi yekukuvara, uye nani kuchinjika kutumidza mashoma.

Asi pese pandakataura icho chokwadi kune mudiki-mukuru-kupfuura-ini shamwari, ini ndaingowana tarisiro yekuziva. "Mira kusvikira wasvitsa makore makumi matatu," vangadaro. Kamwe kamwe, iwe unenge usisakwanise kudzoreredza kubva kune yakaoma Workout, ivo vaizondiudza. Mumakore angu makumi maviri, ndaigona kushanda nesimba rimwe zuva, ndisingamboiti chinhu kuti ndiwanezve, uye zvakadaro ndichimuka ndichinzwa zvakanaka. Mumakore angu makumi matatu, vakanyevera, kusimba kwangu kuchatanga kupera. Kusatambanudzira zvakanaka mushure mekumhanya zvakaoma kwaizoreva kuti ndaizomuka ndichinzwa kurwadziwa uye kusimba zvakanyanya-muchokwadi, kunyangwe ndikatambanudza ndaigona kunzwa ndichifara mangwanani andakajaira.

Mumakore angu ekuma20, ndinobvuma kuti ndakanyevenutsa payambiro idzi. Asi ikozvino ndiri pakati pekusvipa chinhambwe che makumi matatu uye ndiri kumhanya ndichitya-kunyanya sezvo nyaya diki yemabvi emumhanyi yandakasimudza ndichidzidzira hafu yekupedzisira marathon ichiri kundinetsa, mwedzi mitanhatu gare gare, kunyangwe kushanya kuna chiremba uye yakaomesesa-for-ini kutambanudza uye kusimbisa simba-maitiro. Ndiwo mavambo ekuguma, Ndanga ndichizviudza, ndichingotarisira kuti haina kunonoka kutanga kugadzirisa zvakaipa zvangu.

Saka ndakafunga kubvunza murairidzi wemukurumbira Harley Pasternak zvandinofanira kufunga nezvekuchinja kana ndichida kuzvidzivirira.

“Sezvaunokura, muviri wako unova usingachanyanyi kusimba uye unopora zvishoma nezvishoma,” akabvuma kudaro, achingobvisa tariro yangu yokuti shamwari dzangu dzose dzakwegura dzakanga dzichingova dzinoshamisa. "Kuchembera kunotanga pamasero emasero, uye muviri wako hauna kukwana pakugadzirisa matishu akakuvadzwa." Zvakaipisisa: "Kwese kukuvara kudiki kwawakave nako pakutanga muhupenyu kunotanga kuwedzera nekugadzira nyaya dzekuripa," anodaro Pasternak. "Iwe unogona kunge uri nyeredzi inotambanudza, uye iwe unenge uchiri kuona aches nemarwadzo arikukwira pauri sezvaunenge uchikura."

Asi zvinopesana nezvandaigara ndichifungidzira, Pasternak anoti mhinduro hairevi mukutambanudza. "Zviri pamusoro pekusimbisa yako isina kusimba mhasuru uye kugadzira yakakodzera mhasuru yekutsvaga [zvichireva kuve nechokwadi kuti urikushandisa chaiyo mhasuru uye chaiko mhando mhasuru panguva yakakodzera]. Saka kana iwe uri kuita kusundira-kumusoro uye mapfudzi ako ari kutora basa rose, unofanirwa kushanda pakutsvaga mhasuru dzakakodzera uye nenzira kwayo, "anodaro. Izvi zvinobatsira kudzikisira chero kusaenzana kwemhasuru, izvo zvakakosha nekuti kusaenzana kwemhasuru kunogona kutungamira mukukuvara zvakanyanya, kusagadzikana, uye zvimwe zvinhu.

Nepo vanhu vakasiyana vachinge vaine kusaenzana kwemhasuru kwakasiyana, zvichibva pazvinhu zvakaita sehunhu hwavo uye kukuvara kwakapfuura, Pasternak anoti mamwe acho akanaka kwazvo. "Vazhinji vanhu vanowanzo kuve vekunze vanodzora, uye vane masimba mashoma mumashure ane hukama neaseri mhasuru," anotsanangura. Taura zvakapusa, izvo zvinoreva kuti mhasuru dziri kumberi kwemuviri wako dzakasimba kupfuura idzo dziri kumashure kwako. Iwe uchazoziva zvechokwadi uine izvi kana iwe uchinge uchinge uchinge uine yakatsvedza-kumberi mamiriro. "Ndinoudza vanhu kuti vatarise kusimbisa rhomboids, triceps, pasi kumashure, glutes, uye hamstrings zvisingaenzaniswi kupfuura anterior tsandanyama dzemuviri," Pasternak anodaro.

Chimwe chiziviso chimwe chinhu chakabviswa kana iwe uine mukati mekutsvedza mumabvi ako, izvo zvinoratidza kushaya simba mune gluteus medius mhasuru-iyo inogara pamusoro pechiuno chimwe nechimwe. Iyo yekugadzirisa: Kurutivi-kurara hudyu kubvutwa, clam kurovedza muviri, mativi emiti, uye imwechete-gumbo squats.

Zvinogona zvakare kukosha kushanda nemurairidzi wega uye murapi wepanyama kuti akubatsire kuona uye kugadzirisa idzo nzvimbo dzisina simba, Pasternak anodaro. (Izvi zviitwa zvekugadzirisa zvinogona kubatsira zvakare.)

Sezvineiwo, hadzisi dzese nhau dzakaipa. Mushure memakore makumi matatu kana zvakadaro, une simba rekuyeuka tsandanyama uye kukura kwetsandanyama, anowedzera. "Zvinhu zviviri izvi zvinobatsira nekuti zvinoreva kuti unokwanisa kuramba chitima kwenguva shoma kana nekudzika uye muviri wako unofanirwa kuratidza mhedzisiro nekukurumidza," anodaro. Uyezve, sezvo iwe uchiziva muviri wako zviri nani, iwe sezvingabvira unenge uchinyanyobatanidzwa nokumwe kufambisa uye tsandanyama; zvichave nyore kucherechedza kana chimwe chinhu chikanzwa uye wochigadzirisa, kuti ugone kutarisa zvishoma pane fomu.

Zvikuru zvakanakira kubva kushoma kurovedza muviri? Ndicho chinhu chandinogona kutarisira mberi.

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