10 zvinhu zvinoitika kana iwe uchisefa mazuva ese

1. Simba rako repakati richavandudza

Imwe yemabhenefiti makuru ekuita mapuranga enguva dzose ndeyekuti anosimbisa chikamu chepakati chemuviri - mhasuru, mapfupa, uye majoini anobatanidza kumusoro uye pasi pemuviri.

Nekuti isu tinogara tichinetsa pakati pemuviri muhupenyu hwemazuva ese - patinosimudza, kutendeuka, kutambanudza uye kukotama - iyi ingangove iyo inonyanya kukosha nzvimbo yemuviri kushanda pairi.

Kubudirira kuchengetedza nzvimbo yepuranga kunoda kuti usundire uye ubate ese makuru makuru emhasuru mapoka - the transverse abdominus, rectus abdominus, yekunze oblique tsandanyama, uye glutes.

Kana simba repakati richivandudza, mabasa ezuva nezuva anova nyore, tinonzwa takasimba, uye kugona kwedu kwemitambo kunowedzera.

2. Iwe ucharasikirwa nekusimbisa dumbu rako

Kanganwa nezvemazuva ese abs - hazvina kunaka kuti uwane dumbu rakati sandara, rakatonhodzwa zvakadaro. Chinyorwa chechangobva kuitika muNavy Times, bhuku rakazvimirira muUnited States Navy, rakataurawo nezvekugara-se "chiitwa chechinyakare" chinoonekwa nhasi sechikonzero chikuru chekukuvara kwemusana. shure.

Panzvimbo paizvozvo, planking ndiyo mhinduro ! Chidzidzo chakabudiswa mu Journal of Force and Conditioning chakawana kuti puranga rinoshandisa 100% yemhasuru dzako kubva muchokoreti bar uku ichipesana ne64% chete yeabs.

Regular planking zvinoreva kuti mhasuru dzako dzemudumbu dzichasimba, uye kuomesa. Uyezve, iwe unozotaura dzimwe nzvimbo dzemuviri wako zvakare, uye uwane yakawanda kune yako mari.

3. Uchasimbisa musana wako

Nepo mamwe maekisesaizi epakati anogona kupera simba uye anogona kukuvadza musana (sekugara-ups kana sit-ups), puranga richabatsira chaizvo kuisimbisa. Kunyanya, mamhasuru ekumusoro kumashure anosimba.

Pamusoro pezvo, puranga rinoitwa uchichengetedza musana usina kwawakarerekera, izvo zvinobvisa mukana wekugara uchinetseka kunokonzerwa nekuchinjika uye kuwedzera musana.

Maererano neAmerican Concil on Exercicse (ACE), "nekuti kurovedza kwepuranga kunoda kufamba kushoma uku uchibata matinji ese emudumbu fascia, inzira huru yekusimbisa chikamu chepakati chemuviri. izvo zvinobatsirawo kuderedza kurwadza kwemusana ”.

4. Iwe uchabatsirwa nekusimudzira metabolism uye kupisa mafuta

Nepo puranga rinokurumidza kana maviri risingapise mafuta akawandisa sekurovedza muviri, inzira ndinoiitawo kubudirira kubvisa mafuta. Paunodzidzira kuwedzera simba rako, mwero wemetabolism yako unowedzera kunyangwe kana wamira kuita maekisesaizi… ichi chinhu chisingaitiki nemoyo.

Pahafu yekirogiramu imwe neimwe yetsandanyama yaunowana, muviri wako unopisa mamwe macalorie makumi mashanu pazuva. Saka kana iwe ukawana makirogiramu mashanu emhasuru, unogona kupisa kusvika ku50 mamwe macalorie pazuva pane yawakapisa isina simba.

5. Iwe uchawedzera kushanduka kwako uye kuderedza dambudziko rako rekukuvara.

Kuramba wakasununguka muupenyu hwose kwakakosha pakudzivirira kukuvadzwa - ndicho chikonzero maitiro ekushanda anowedzera kushanduka kunofanira kuva chikamu chechirongwa chekudzidzisa chakanyatsogadzirwa.

Kuita mamwe maekisesaizi akareruka, emazuva ese, kusanganisira puranga, anogona kutsiva kumwe kurasikirwa kwechisikigo kwetsandanyama, marunda, uye marunda anouya nezera. Ichi chinogona kuva chishandiso chinobatsira kune avo vanogara padhesiki zuva rese.

Mapuranga anoshanda kuti awedzere kana kuchengetedza kuchinjika nekusimbisa uye kutambanudza tsandanyama dzakatenderedza mapendekete, collarbone, mapendekete mapendekete, hamstrings, uye kunyangwe mhasuru dzetsoka nezvigunwe.

Kuti udziye chaizvo, funga kuwedzera mapuranga pamwe chete nemaitiro ako ekurovedza muviri. Izvi zvinotambanudza maoblique muscles, kunyanya kana iwe ukatambanudza ruoko rwako pamusoro pemusoro wako maererano nemuviri wako.

6. Iwe uchabatsirwa nemapfupa ane hutano uye majoini

Kuita zvemuviri hakusi kungochengeta chikamu chemuviri wedu chine hutano uye tsandanyama dzedu dzakasimba - zvakakosha pakuchinjika kwemapfupa edu nemajoini.

Kunyanya, kurovedza muviri nehuremu kwakakosha kumapfupa ane hutano. Aya marudzi ezviitwa anosimbisa mapfupa akasungirirwa kumisungo yedu, uye anovakurudzira kuti vazvivake zvakare. Kutsigira huremu hwemuviri wako - sezvaunoita nemafambiro epuranga - ishungu inoshamisa yekushivirira uremu iyo inokuchengetedza kuti usapfuure.

Kuti uwane dzimwe nzira dzekuvandudza nekuchengetedza zvakanaka mapfupa ane hutano mukukwegura, tarisa mazano aya.

7. Mamiriro ako uye kuenzanisa zvinovandudza.

Kuita mapuranga kunonatsiridza zvakanyanya kumira kwako uye kuenzanisa, uye, kana uchiitwa nguva dzose, zvinokubatsira kugara kana kumira zviri nyore.

Kusimbisa mapoka makuru emhasuru kunoita kuti pave nechimiro chiri nani nepo dumbu uye tsandanyama dzekumusana zvine simba guru kune mamwe mapoka emhasuru mumuviri (ndosaka vachizivikanwa se "core"!). Mapuranga anobatsirawo kudzivirira kana kudzorera shure kukanganiswa kwemashure, kusanganisira lordosis uye posterior pelvic tilt inokonzerwa nekushaya simba mudumbu kana hip flexors, maererano.

Mapuranga eparutivi kana mapuranga ane zviwedzerwa anonyanya kubatsira pakuvaka chiyero, sezvinoita mapuranga anoitwa pabhora rakagadzikana.

8. Mabasa ezuva nezuva achava nyore

Mapuranga anotsanangurwa se "inoshanda kurovedza muviri" nekuti mabhenefiti aanounza anoratidzwa mu "chaiyo nyika" zviitiko - ichi ndicho chimwe chezvikonzero izvo dzimwe nhengo dzeNavy dziri kukurudzira kutsiviwa kwekugara muNavy kugadzirira muviri bvunzo ne plank.

Zvinotorwa nguva nenguva, zvirongwa zvekuronga zvinoita kuti mabasa chaiwo ehupenyu ave nyore nekuti haatarise tsandanyama imwe chete, asi akagadzirirwa kushandisa mapoka akawanda emhasuru panguva imwe chete - chaizvo magadzirirwo akaitwa miviri yedu kuti ishande.

Sezvo iwe uchirasikirwa nemafuta, kuvaka tsandanyama uye simba, kuvandudza kushanduka, pfupa uye hutano hwekubatana; uye unakidzwe nekufamba kuri nani uye kuenzana kuri nani. Unofanira kuona kuti zvinhu zvakadai sokutenga, kuchenesa, kushongedza, uye kurima gadheni zvose zvinoda kushanda nesimba zvishoma!

9. Iwe uchave uchifara uye usinganyanyi kunetseka

Kufanana nemaekisesaizi mazhinji, mapuranga anogona kujekesa pfungwa (uye kuwedzera mazinga esimba rako).

Vashandi vanogara kunyanya vanofanira kucherechedza zvinobatsira zvepuranga nokuda kwemafungiro avo - izvi zvinogadzirisa zvinobatsira kutambanudza uye kuzorodza mhasuru mumutsipa, mapendekete, uye kumashure iyo inowanzova yakaoma uye yakagadzikana nekugara kwenguva refu.

Iyo Yoga Journal inokurudzira kurovedza kwepuranga kuderedza kushushikana, sezvavanoti "kubatsira kudzikamisa uropi".

Kamwe ongororo yesainzi yakaratidza kuti kuwedzera kudzidziswa kwesimba kunogona kubatsira kubvisa zviratidzo zvekuora mwoyo. Dzimwe nyanzvi dzekusimbisa muviri dzinoti maekisesaizi ekuremesa muviri anogona kuvandudza mafungiro asi kusimbisa pakati pemuviri kunokupa pfungwa yekusimba.

10. Uchapindwa muropa!

Ukangotanga kupuranga mazuva ese uye woona mabhenefiti emuviri wako, haugone kumira!

Nekuramba uchizvipikisa - kuwedzera nguva kana rudzi rwechimiro - haufe wakaneta nebhodhi.

Funga kuwedzera mamwe mafambiro kumaitiro ako ekupuranga sekugara-ups kana kusvetuka maekisesaizi uye shandisa zvakanaka midziyo yakaita semabhora akatsiga, uremu nemabhendi ekuramba - mikana yekuyedza nekuvandudza hunyanzvi hwako. kusimba kwako uye kugona kuronga hakuperi!

11- (Bhonasi) Unodei?

Ndiko kunaka kwebhodhi .. hapana chaunoda. Ijimu kana yoga mat ndizvo zvese zvaunoda kuti utange.

Zvadaro wachi ine stopwatch. Bracelet yekutevera chiitiko chako inogona zvakare kubatsira diki gadget 🙂

Nzira Yokuronga Nayo

Kuti uite chirongwa chekutanga unofanirwa:

• Pinda munzvimbo yekudzvanya-up. Benda magokora ako wozorora uremu hwako pamaoko ako.
• Muviri wako unofanirwa kuita mutsara wakatwasuka kubva pamapfudzi kusvika kumakumbo. Ita shuwa kuti hudyu yako, musoro, uye mapfudzi hazvidonhe.
• Batanidza pakati pemuviri wako nekudhonza dumbu rako kuburikidza nemuzongoza wako.
• Bata nzvimbo iyi kwemasekonzi gumi nemashanu kusvika makumi matanhatu zvichienderana nekugona kwako kubata. Yeuka, zviri nani kuchengetedza chimiro chakarurama kwenguva pfupi pane kugara muchimiro chisina kunaka kwenguva yakareba. Pakupedzisira, iwe unogona kukwanisa kubata kwenguva yakareba.
• Zorora kweinenge miniti uye dzokorora izvi katatu kusvika kashanu dzimwe nguva.

Vhidhiyo iyi yakanaka sosi yeruzivo kune vanotanga sezvo ichiratidza kuti bhodhi rakakwana rinotaridzika sei, uye zvikanganiso zvakajairika:

Kusiyana pabhodhi

Nepo kune misiyano yakawanda pabhodhi, maviri eakajairika ndeaya:

• The side plank - iyo yakanakira kudzidzisa mhasuru dze oblique iyo, zvakare, inoshanda kudzikamisa musana uye pelvis, iyo ndiyo kiyi kune hutano musana.
• The inverted plank - izvi zvinobatsira kuzvitsaura uye kusimbisa gluteal tsandanyama, hamstrings, abs uye yakaderera kumashure, nepo mhasuru dzepamusoro dzemuviri dzichikusimudza.

Kana uchinge wajaira kumhando idzi dzemapuranga iwe unogona kuwana adventurous uye edza bhodhi rine maoko akatwasuka, side board ine abdo, bhodhi rine ruoko / gumbo kusimudza, mapuranga ane kusvetuka jacks », Bhodhi rinomhanya, bhodhi rinozunguza, dolphin bhodhi kana kuita mapuranga uchishandisa bhora rakagadzikana kana mabhendi ekupikisa kutaura mashoma!

Yeuka, semaekisesaizi ose, unogona kuzvikuvadza kana ukasashandisa nzira yakarurama. Kana iwe uine chero hutano kana hutano nyaya senge matambudziko emajoini kana kumashure matambudziko, nguva dzose taura nachiremba wako usati watanga maitiro matsva ekurovedza muviri.

Mufananidzo wechikwereti: graphicstock.com