Yako Gumi Yakanyanya Kukosha Kirasi Mistake

Zvemukati

• HIIT / Tabata
• Kuchovha bhasikoro
• Yoga
• TRX
• CrossFit
• Zumba
• Boka Simba
• Barre
• Pilates
• Boot Camp
• Ongororo ye

Iwe unoziva iyo yakakosha-kukoshesa kusimba "mitemo": Svika nenguva uye usachike panguva yechikoro. Asi kune zvimwe zvekufunga zvekuchengetedza mupfungwa futi. Pano, varairidzi vepamusoro venyika vanogovana matipi avo.

HIIT / Tabata

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Usadaro: Skimp pakupora

Iine yakakwira-yakasimba nguva yekudzidzira iyo buzz, vazhinji vanoita maekisesaizi vanotenda zvisirizvo kuti zvimwe zvirinani, uye kuti mamwe ma reps panguva dzekupora zvikamu zvekurovedza muviri zvinokubatsira iwe kuona zvibereko zvirinani, anodaro Shannon Fable, anokunda mubairo wekusimbisa boka boka murairidzi uye director we kuita chirongwa cheAnytime Fitness Corporate muBoulder, CO. Kuti uwane zvakanakisa kubva mufomati yemafitness, Fable inokurudzira kushandisa nguva yakatarwa yekudzoreredza uye kuzvisundira iwe mukati menguva inotevera, nekuti ndipo paunowana imwe koriori. kupisa uye zvakanakira mabhenefiti.

Kuchovha bhasikoro

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Usadaro: Mutambo zvikabudura zvipfupi

Nepo mabhodhoro acho angave ari sarudzo yako yekupfeka, chipfeko ichi chinogona kunge chakakodzera Bikram pane kirasi yekutasva bhasikoro. "Kupfeka zvikabudura zvakapambwa mukirasi yemabhasikoro kunogona kukonzera maronda echigaro uye kubata dermatitis kubva kumabhakitiriya akasara pachigaro," anogovera Shannan Lynch, Ph.D., uye director wezvedzidzo yeMad Dogg Athletics, Inc., vagadziri veSpinning® program. Pamusoro pekudzikisira kunyaradzwa kwese uye hutsanana, Lynch anowedzera kuti mapfupi mapfupi anowanzo tenderera kubatwa pamhino yechigaro kana achichinja kubva pakagara kusvika pakamira nzvimbo uye anogona kutobvarura, chimwe chinhu chaakaona chichiitika mukati memakore ake ekudzidzisa.

Yoga

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Usadaro: Pasina kufunga kumberi peta

Kubva pakupedza maawa takagara mumotokari kusvika kumaawa takagara pamadhesiki edu, kusaenzana kwakawanda kwetsandanyama kwakawandisa kunoguma kunounzwa mu studio yeyoga nesu tichipihwa kupeta kumberi kunoitwa mukirasi, anodaro Jane Bahneman, muridzi weBlue. Nectar Yoga Studios muFalls Church, VA uye mutungamiriri wekusimba uye kugara zvakanaka mashandiro eCENTERS, LLC. "Kugara kwakawandisa kunobatsira kudzikamisa musimboti, sungisa mhasuru dzechipfuva, kutambanudza mhasuru dzepamusoro nechepakati nepashure, kunetesa mimba, nekusimbisa chiuno chinoshanduka. Zvakakosha kusvika padanho rega rega rekuumburuka zvakanaka, kuitira kuti mhasuru dzakadzika dzemukati dzive "" Bahneman anokurudzira zvinyoro-nyoro kupfugama mabvi akamira kumberi kumapanga kusvika adziya-mushe pamwe nekusimudza chiuno-sekugara pagumbeze rakapetwa-paunenge uchigara wakagara kumberi zvakapetwa kuti unyatsoenderana uye pakupedzisira kufamba kukuru.

TRX

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Usadaro: Kanganwa kugadzirisa

Runako rweTRX icho chidimbu chemidziyo inogona kushandiswa kune akasiyana akasiyana maekisesaizi akakodzera kune vanhu veese mazinga ehutano. Nekudaro, iyo chokwadi chekuti iwe unogona nyore kugadzirisa chero nguva haifanirwe kufuratirwa, sezvo zvakakosha kutanga uye kupedza yega yega chiitwa nekuvimbika uye nemhando yekufamba, anogovera Dan McDonogh, kudzidzisa kweboka uye kusimudzira maneja weTRX. Semuenzaniso, kana iwe uri kuita iyo TRX yakaderera mutsara uye wowana pakati pechiitwa kuti zvakaoma kuchengetedza maitiro akanaka, McDonogh anoratidza kungodzikisa kona zvishoma uye / kana kutsika tsoka zvishoma zvakafara kuti uenderere mberi nekufamba nemazvo. kusvika pakupera kweseti. Paflipside, kana iwe ukawana kurovedza muviri kuve kuri nyore kana wangoita masekonzi gumi kusvika gumi nemashanu pakufamba, ingo wedzera kona uye/kana kutsika tsoka pedyo pamwe chete.

CrossFit

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Usadaro: Enda kunze pakutambanudza

Sezvo simba, kumhanya, uye simba zvakaenzana neCrossFit, saizvozvowo inofanira kunge iri kufamba, anodaro Sarah Pearlstein, CrossFit nhanho 1 mudzidzisi akasimbiswa uye musiki weYogaMob. "Iyo yakazara renji yekufamba yatinoshandisa muCrossFit inoda huwandu hwakawanda hwekuchinja, uye kugadzirira muviri wako mafambiro aya kunobatsira kudzivirira kukuvara uye pakupedzisira kukuita iwe mutambi ari nani." Kuti uwane zvakawanda kubva paWOD yega yega, Pearlstein anokurudzira kudziya pamwe nekufamba senge kubata pasi pe squat, kuita kupasa-pfuura uchishandisa pombi yePVC, uye kutambanudza mawoko zvakanaka usati wagadzirisa maOlimpiki anosimudza. Kutevera WOD, iva nechokwadi chekusiya nguva yekutambanudza uye kuisa self-myofascial release uchishandisa tennis bhora kana foam roller kuti ubatsire kubvisa kushushikana, kuvandudza kufamba, kuwedzera kuyerera kweropa uye kuderedza kushungurudzika.

Zumba

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Usadaro: Ingopfuura nemafambiro

Zvakanaka kana iwe watoziva merengue uye uine iyo salsa pasi pat, asi huwandu hwesimba raunoisa murwiyo roga roga uye nhanho imwe neimwe ichave nemhedzisiro yakanangana nekuita uye kushanda kwese kweZumba kirasi ruzivo, inogovera Koh Herlong , Certified group fitness mudzidzisi uye wepasi rose Zumba presenter. "Sezvo iwe watove mukirasi, usangoita zvisina musoro uchipfuura nekufamba. Asi shandisa zvakanyanya miniti yega yega uye pisa macalorie anokwanisika nekufamba kwese uku uchisimbisa mhasuru nenzira inoshanda nekuzvipa zvako nguva dzese ." Herlong anoratidza vadzidzi squat pasi pavanenge vachiita cumbia machete, vanoshandisa yakazara izere yekufamba nemaoko panguva ye merengue, uye vanonyatsosimbisa musimboti kana uchitsvedza maoko nemakumbo panguva yesarsa.

Boka Simba

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Usadaro: Shandisa isiriyo huremu

Vaviri vatangi uye veteran boka revadzidzi vane simba vanogona kunge vasingashandise huremu hwakakwana kana huremu hwakawandisa, zvese zviri zviviri zvinogona kukanganisa chiitiko chebasa, anodaro Kristen Livingston, mudzidzisi wega akasimbiswa uye muridzi weKLivFit. "Mukirasi yesimba remubarbhera, kazhinji kufamba kumwe kunoitwa kwemaminetsi akati wandei. Mukwikwidzi akabudirira ndemumwe anoshandisa huremu hwakakwana kuti apikiswe kuburikidza nehuremu hwese hwekufamba kwehurefu hwemafambiro asina kukanganisa maitiro." Kunyangwe usiri kushandisa huremu hwakakwana haukwanisi kupokana nemhasuru dzako kana kuburitsa mhedzisiro, Livingston anoona kuti kune avo vanoremedza bhawa nehuremu hwakawanda kupfuura hwavanogona kufamba, nekufamba kwenguva vanogona kusangana nekusaenzana kwemhasuru nekukuvara.

Iva wakavhurika kuti usarudze kubva kune imwe yemhando dzakasiyana dzekufambira mberi kana kudzora dzinopihwa nemurairidzi pachiitwa chega chega, anoratidza Wendy Darius Dale, murongi weGroup Rx wePower Music uye musimudziri wechirongwa cheGroup Rx RIP. "Kuongorora sarudzo dzakasiyana kunokubvumira kuti uzvifambise uye kutungamira kusimba kwako, uye zvakare kuona kunaka uye kushanda kwekurovedza muviri."

Barre

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Usadaro: Itya kutsva

Kunyangwe makirasi emabharari kazhinji asingabatanidze mafambiro makuru, iwo madiki, anodzorwa mafambiro anogona kutungamira kune imwe huru nguva yekutsva, uye izvo hazvisi izvo zvakaipa chinhu-kana chero chinhu chinonyadziswa nezvacho. Muviri wako uri kungopindura kuti udenhwe nenzira nyowani. "MuPure Barre, tinoti 'kumbundira kuzununguka,'" anogovera Christine Douglas, muridzi wePure Barre Hillcrest muSan Diego, CA. Kune avo vatsva kubhara, Douglas anokurudzira kumisikidza chinangwa chako kuti unamatire nechero kufamba kwechinguva chidiki pane iyo yapfuura kirasi kuti unyatsopokana nemuviri wako. Kune vakawanda vane nguva yakawanda vanoenda kubhawa, iye anokurudzira kushanda zvakadzika mukufamba kwega kwega, kudzikisa chigaro kumberi kana kusimudza zvitsitsinho kumusoro.

Pilates

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Usadaro: Kanganwa nezveimba yemagetsi

Vazhinji vanhu vanoziva kuti iyo yakakosha uber-yakakosha muPilates uye kuti iko kurongeka kwekufamba kwega kwakakosha, zvisinei kuti unyatso kuwana zvakanyanyisa kubva mukirasi yako, unofanirwa kutanga wanzwisisa-uye nekunyatsodzidzisa-yako simba imba, inogovera Jodi Sussner, Pilates murairidzi uye director wekudzidziswa wega uye chirongwa cheLift Brands. "Powerhouse yako ndiyo yako yepamoyo pamwe nezvidya zvemukati, glutes, transverse dumbu, yakaderera musana, ribcage, uye diaphragm." Kuti uve nechokwadi chekuti uri kuwana zvakanakisa kubva pakufamba kwega kwega uye uchiita kufamba mushe panguva imwe chete uchisimbisa hwaro hwakasimba, tarisa pakudhonza dumbu bhendi kumusoro uye mukupesana nekukwevera iyo kumusana kana kumate. Zvakare, bata zvidya zvemukati zvakanangana nepakati nepakati uye nyorovesa ribcage pasi uye mukati uchibuditsa mweya.

Boot Camp

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Usadaro: Ramba uchifambirana nemuvakidzani wako

Kunyange paine chimwe chinhu chinokurudzira pamakwikwi mudiki ane hushamwari, zvakakosha kuti ushande padanho rako kuti uwedzere mhedzisiro yako uye uve nechokwadi chekuti unogara wakachengeteka, anodaro Beth Jordan, mudzidzisi wega anozivikanwa uye muridzi weBeth's Boot Camp muJacksonville Beach, FL. "Kuedza kufambidzana nemunhu ari padyo newe kunogona kukusiya usina kupokana zvakakwana kana kuti kukusundira kupfuura padanho pazvinokodzera kuti uve panguva ino." Kuve iwo makosi ebhutsu makirasi akagadzirwa nevanhu vezera rakasiyana, gender, uye makwikwi ehutano mupfungwa, Jordan anoona kuti mudzidzisi anokwanisa anofanira kukupa sarudzo dzakasiyana siyana pachiitwa chega chega kuitira kuti ugadzire unonakidza uye unobudirira chiitiko chekirasi icho iwe chauchazo unoda kunamatira nerefu-kwenguva.

Ongororo ye