Zano rakaroverwa muvazhinji vekuAmerica kubvira kirasi yepuraimari yekurovedza muviri yagara ichikurudzira kugara uchidziya usati waita maekisesaizi uye kutonhora pasi mushure.Asi muchokwadi, vanhu vazhinji - kusanganisira vamwe vamhanyi vakakomba uye kunyangwe vamwe varairidzi vega - vanosiya zvinhu izvi, kazhinji mukufarira kwenguva kana kutsvaga kukwidziridza kurovedza muviri, anodaro Jim White, mudzidzisi wega, nyanzvi yezvekudya uye muridzi weJim White Fitness &. Nutrition Studios muVirginia Beach uye Norfolk, Virginia.“Vanhu vanenge vakabatikana, vobva vasvetuka kudziya uye kutonhora,” anodaro.
Asi, nyanzvi dzinobvuma kuti kudziya usati waita maekisesaizi chinhu chakakosha pakuwana zvakanyanya kubva panguva yako shoma mujimu."Vamwe vanhu vanogona kupukunyuka nekusadziya, kunyanya kana vachiri vadiki," anodaro Kirsten von Zychlin, chiremba wezvemuviri uye mudzidzisi wemitambo neJameson Crane Sports Medicine Institute paOhio State University Wexner Medical Center muColumbus.“Asi sezvatinokura, tsandanyama dzedu nemimwe miviri yakapfava inova isingachinjiki.Saka kudziya kunoshanda inzira yakanaka yekugadzirira miviri yedu kufamba uye kuderedza njodzi yekukuvara. "
1. Ichengetedze ipfupi uye yakareruka.
"Kushanda kudziya kunofanirwa kunge kuri 10 kusvika 15 maminetsi mukureba uye kupera kwete kupfuura maminetsi gumi usati watanga basa rako kana kurovedza muviri," von Zychlin anodaro."Tanga nezviitwa zvinononoka uye kufambira mberi kusvika padanho repamusoro, rinokurumidza uye rinoputika mafambiro sezvakakodzera."
Anowedzera kuti kana maekisesaizi ako uri mutambo, ipapo “kusanganisira mabasa akanangana nemutambo ndiwo anotanga nzira dzetsinga uye neuromuscular activation.Nemamwe mashoko, zvinomutsa nzira dzekuyeuka tsandanyama dzawakavamba uchidzidzira mutambo wako.”
Semuyenzaniso, kana uri kuita chitunha chekutuhwina, tanga neashoma mapeji ehunyanzvi ekuboora basa kana kushambira zvishoma-shoma kuti udziye tsandanyama dzako uye gadzirira seti huru.
Kana iwe uchimhanya, tanga nekufamba uye zvishoma nezvishoma wedzera nhanho yekudziya makumbo ako uye zvishoma nezvishoma kusimudza kurova kwemoyo wako.Kana uri kutamba basketball nedzimwe shamwari, mhanyisa zvibooreso zvakareruka kuti ropa rako rifambe mutambo usati watanga.
2. Ita dynamic - kwete static - kutambanudza.
Kana iwe ukafamba muWhite's gym, ungangoona vanhu vashoma vachifamba vakasimudza maoko saFrankenstein.Imhaka yekuti vari kuita warmup inodaidzwa kunzi "Frankenstein," mavanoita kava makumbo avo kuti vasangane nemaoko avo vachifamba.Anokurudzirawo mabheti, denderedzwa remaoko uye mamwe mafambiro anotambanudza mhasuru zvine simba.Zvaunoda kudzivirira usati waita maekisesaizi: static hamstring kana kumwe kutambanudza kana tsandanyama dzako dzichitonhora.
Tsvagiridzo inoratidza kuti mafambiro akadai anogona kunyatso kudzikisa simba rako mukurovedza muviri pachayo, Moran anodaro.
Torres anobvuma kuti kutambanudza kwesimba - kana kufamba-kwakavakirwa kutambanudza - pamberi pekurovedza muviri ndiyo nzira yekuenda, "asi kutambanudza kwakamira kunofanirwa kugara kuchichengeterwa mushure mekurovedza muviri kwako.Kutambanuka usati waita maekisesaizi kana muviri uchitonhora kunowedzera mikana yekukuvara,” uye “zvakaratidzwawo kuderedza simba uye simba rinobuda mumhasuru iyoyo.”
Static kutambanudza ndiyo iyo vanhu vazhinji vanofunga nezvayo senzira yekutanga yekutambanudza.Zvinhu zvakaita sekukotama kuti ubate zvigunwe zvako uye kubata chinzvimbo ichocho kwemasekonzi makumi matatu kana kudhonza ruoko rwako pachipfuva nepaunogona napo uye kubata chinzvimbo ichocho kwemasekonzi makumi matatu kutambanudza triceps mienzaniso yekutambanudza kwakamira.Iyi nzira yekutambanudza ine nzvimbo yayo uye inogona kuwedzera kushanduka kana yaitwa nemazvo, asi haisi iyo sarudzo yakanaka yekutanga kwekurovedza muviri, nyanzvi dzinodaro, nekuti kubata static kutambanudza pamisumbu inotonhora kunogona kusimudza njodzi yekukuvara.
Sezvakataurwa na von Zychlin, zvakanakisa kuchengetedza kutambanudza kwakamira mushure mekurovedza muviri kana tsandanyama dzako dzadziya.Chero nguva yaunoita static kutambanudza, von Zychlin anowedzera kuti unofanirwa, "ita shuwa yekugadzira kupisa mumuviri usati watambanudza."
Unogona kuita izvozvo ne:
Kufamba zvishoma.
Kupedzisa kudziya kwekushanda.
Kuita zvekusvetuka jacks.
3. Ita kuti iite maekisesaizi chaiwo.
"Pre-Workout warmup inofanirwa kusanganisira mafambiro anofanana nekurovedzera chaiko," anodaro Torres.Semuyenzaniso, “kana kurovedza muviri kwakanangana negumbo uye kuine squats dzakawanda, handingaite kuti mutengi wangu atambanudze hamstrings kana quads.Iyo warmup inenge iri squats.Isu taizviita tisinganyanyi kusimba kana kufamba-famba pane kudiwa chaiko kwekurovedza muviri. ”
Chikonzero cheiyi nzira yekudziya ndechekuti "kuita mafambiro chaiwo kunoita kuti majoini ako adziye uye ropa mumhasuru dzako.Paunenge uchiita izvi unenge uchitoita kuti tsandanyama yako nematishu zvifambe” nemafambiro chaiwo auchange uchiita muchikamu chikuru chekurovedza muviri.
Nenzira imwecheteyo, Moran anoti kana uri kugadzirira cardio, vavarira kuwedzera kufema kwako uye kurova kwemwoyo zvishoma nezvishoma kudzivirira kuneta nekukurumidza mukurovedza muviri pachako.Kubva pazero kuenda pa100 kwaizofanana nekusvetuka kubva pamubhedha mangwanani usina kugara, uchizunza grogginess uye kutanga kutambanudza.Anoti, “Kuri kugadzirira miviri yedu kuti iite rimwe basa.
Kana uri kugadzirira basa rekusimudza uremu, kune rumwe rutivi, zvinonyanya kukosha kuti udzidzire mafambiro ako pasina huremu kana huremu huremu kuti uedze dhiraivha kuti majoini ako ari kushanda sei zuva iro uye dzidzira huwandu hwako hwekufamba.Mune mamwe mazwi, haudi kudzidza kuti une kink mumabvi ako kana chimiro chako chisina kugadzikana kana uine 100 pounds kumusana wako.“Kana chimwe chinhu chichirwadza,” Moran anodaro, “usazviite kutozosvikira wabvunza chiremba wako womuviri.”
Mitambo yechikwata kana kumwe kusimba kwekurovedza muviri, panguva iyi, vanokweretesa kudziya senge yekumhanyisa drills kuitira kuti uvhure neuromuscular system yako uye kuyedza kukurumidza kwako zuva iro.
Pamberi pekudzidzira bhasikoro, semuenzaniso, Winsberg anofarira kuita "manera" - kutanga kuvaka uye nekudzikisa kushorwa, ipapo kukurumidza uye kunonoka uye pakupedzisira kuwedzera uye kuderedza zvose simba uye cadence.Anoti, “Ndinoona chiratidzo chakanaka chokuneta."Kana pasina kukurumidza ipapo, pamwe harisi zuva rekuita basa rakaoma."
4. Famba muzvikamu zvitatu.
Pamusoro pekuita Workout-chaiyo yekudziya inokugadzirira iwe kune chaiyo chiitiko, von Zychlin anoti zvakakoshawo kusanganisira kufamba mundege dzakawanda.“Usangoite maekisesaizi pamberi pako.Uyewo dzokera kumashure, nechemberi uye batanidza mafambiro ekufamba sezviri kushanda. "
Anowedzera kuti mapuranga kana mamwe maekisesaizi akakodzera "inzvimbo yakanaka yekutanga kudziya kwako," sezvo izvi zvinobatana nekumutsa muviri wese.Iye anokurudzira ipapo kufamba mune mamwe ane simba ekutambanudza maekisesaizi akadai se:
Lunges.
Side mapapu.
Kufambisa hamstring kutambanudza.
Shin inobata.
Iwe unogona ipapo kushandura kune nekukurumidza-paced mafambiro akadai se:
Mabvi akakwirira.
Vanorova magaro.
Side shuffle.
"Kana iwe usingakwanise kuita mafambiro anokurumidza, usaore moyo," von Zychlin anoti."Uchiri kukwanisa kuwana warmup yakakodzera pasina izvi zvinokanganisa zviitiko."
5. Gadzirira pfungwa dzako.
Kana pasina chimwe chinhu, kudziya mupfungwa kwakanakira kurovedza muviri kwako kweramangwana.Yakawanda yekutsvagisa psychology yemitambo inoratidza kuti kuona kuti uchabudirira sei padare kana munda kunogona kuvandudza mashandiro.
"Zvinobatsira kuti unzwisise kuti zvii zvinangwa zvekurovedza muviri kwako usati wapinda mazviri," anodaro Winsberg, anoshandawo semukuru wezvekurapa weBrightside, yepfungwa telemedicine service.Anokurudzira kufunga pamusoro pezvauchazotaura kwauri iwe paunonzwa kuda kusiya kana kutarisana nechero dambudziko panguva yekurovedza muviri.“Mirangariro yedu,” anodaro, “inobudisa mirangariro yedu.”
Nguva yekutumira: May-13-2022