Kutambanudza ndiyo floss yenyika yekurovedza muviri: iwe unoziva iwe unofanirwa kuzviita, asi zviri nyore sei kuisvetuka?Kutambanudza mushure mekurovedza muviri kunonyanya nyore kurerutsira-wakatoisa nguva muchiitwa, saka zviri nyore kurega kana kurovedza muviri kwapera.
Nekudaro, kunyangwe urikumhanya, kudzidziswa kwesimba kana kuita HIIT, kumwe kutambanudza mushure mekuita basa rako rezuva nezuva kunounza mamwe mabhenefiti anobatika.Hezvino zvese zvaunoda kuziva nezvekuti nei uchifanira kutambanudza mushure mekurovedza muviri, izvo zvinotambanudzira kusarudza, uye kuti ungazviita sei zvinobudirira.
Jennifer Morgan, physiotherapist yemitambo paOhio State University Wexner Medical Center, PT, DPT, CSCS, akati: "Chimwe chezvakanakira kutambanudza mushure mekurovedza muviri ndechokuti iwe unogona kuvandudza kufamba kwako mushure mekushanda kunze kwemisungo yako. ", Zviudze iwe pachako."Kutambanudza maekisesaizi kunogona kuwedzera kuyerera kweropa, kuwedzera mazinga eokisijeni, uye kubatsira kupa zvinovaka muviri kumuviri wako nemamhasuru, uye kubatsira kubvisa tsvina yemetabolism kubatsira kupora."
Kutambanudzira sechiito chekudziya-up kunofanira kutarisa pakufamba kune simba, kana izvo zvinosanganisira kufamba-kufanana nemakonye, pane kungobata zvigunwe zvako.Morgan akataura kuti maekisesaizi ekutambanudza anobatsira zvakare munguva yekutonhodza mushure mekuita maekisesaizi, nekuti vanogona kushandisa majoini akawanda nemamhasuru panguva imwe chete, izvo zvinogona kukuunzira mabhenefiti akawanda.
Zvisinei, kutandavara kwakasimba kunoitawo basa mukudzikama kwako nokuti kunogona kuunza zvikomborero zvekufamba, anodaro Marcia Darbouze, PT, DPT, muridzi weJust Move Therapy muFlorida uye anobata pamwe chete weVasikana Vakaremara Vanosimudza podcast.Darbouze akataura kuti maererano neongororo yemhando dzekutambanudza dzakaburitswa muEuropean Journal yeApplied Physiology, kutambanudza kwakamira kunogona kuwedzera huwandu hwako hwekufamba, uye sezvo mhasuru dzako dzatodziya mushure mekuita maekisesaizi, zviri nyore kuwana zvakanaka Zvekutambanudza.
Hazvina mhosva kuti ndeupi kurovedza muviri kwaunosarudza, kutambanudza mushure mekushanda kwakakosha: Unoda kuunza kubuda kweropa rakawanda kumamhasuru awachangobva kushanda kuti ubatsire kupora uye kudzivirira kuoma, akadaro Morgan.
Funga kuti ndeapi mamhasuru aunoshandisa panguva yako yekurovedza muviri anogona kubatsira kutungamira yako post-Workout kutambanudza maitiro.Ngatitii watiza.Morgan akati zvakakosha kurovedza hamstrings (senge hamstrings), quadriceps uye hudyu flexors (anotenderera mapapu achirwisa maviri ekupedzisira).Darbouze akati, iwe zvakare unofanirwa kuve nechokwadi chekutambanudza chigunwe chako chikuru nemhuru.
Hongu, paunenge uchiita kurovedza uremu, iwe zvechokwadi unoda kutambanudza mushure mekudzidzira, Darbouze akati: "Vatambi vesimba vanowanzova vakaoma zvikuru."
Mushure mekusimudza zviremu zvemuviri wezasi, iwe unozoda kurovedza muviri wakafanana tsandanyama dzepasi: hamstrings, quadriceps, hip flexors, uye mhuru.Darbouze akati kana ukacherechedza kusaenzana kupi nokupi panguva yokurovedza muviri—somuenzaniso, kwakakuomera kuti ukwire pasi zvakakwana kudivi rorudyi—unofanira kupa ngwariro chaiyo kunzvimbo iri kukukonzera zvinetso.
Darbouze akataura kuti kudzidziswa kwehuremu hwepamusoro, zvakakosha kutambanudza maoko, pectoral muscles (chest muscles), latissimus dorsi (back muscles) uye trapezius muscles (misumbu inotambanudza kubva kumusoro kumashure kusvika kumutsipa kusvika pamapfudzi)..
Kutambanudza trapezius yako kunokosha zvikuru kune simba rekudzidzisa vanhu, nokuti vanowanzodarika chikamu chepasi kana chepakati che trapezius.Akati: "Izvi zvinogona kuita kuti mhasuru dzepamusoro dzetrapezius dzive dzakasimba, uye zvinongokonzera kuti muviri wedu urasikirwe."(Musungo wakareruka unosanganisira kuisa nzeve dzako pamapfudzi ako.)
Nekudaro, chimwe chinyorwa chakakosha ndechekuti kunyangwe kutarisa kunzvimbo dzinonzwa dzakasimba kunogona kubatsira kutungamira kudzikama mushure mekuita maekisesaizi, chokwadi kusimba kungave kusiri dambudziko riripo.
“Kana mhasuru yawandisa, inoonekwa seyakasimba nekuti inoshaya simba rekuita chimwe chinhu,” akadaro Morgan.Semuyenzaniso, zvisinei nekuti unotambanudza zvakadii, hudyu inopfakanyika inonzwa "yakasimba," izvo zvinogona kuratidza kushaikwa kwesimba repakati, akadaro.Naizvozvo, iwe unofanirwa kuve nechokwadi chekuti iwe unowedzera zvakakwana zvekusimbisa maekisesaizi kune chaiyo kurovedza muviri, pane kungoyedza kutambanudza tsandanyama mushure.
Morgan akati zvakanaka, kutambanudza kwako kwemashure kunofanirwa kugara panguva imwe chete nekudziya-up-5 kusvika kumaminitsi gumi.
Asi chimwe chinhu chakakosha kuyeuka ndechekuti Darbouze akataura kuti chero nzira yekutambanudza-post-workout iri nani pane hapana."Haufanire kuumburuka pasi kwemaminitsi makumi maviri," akadaro."Kunyangwe ukaita chinhu chimwe chete kana kupedza maminetsi maviri uchichiita, chinhu chimwe."
Kana kuti zvinotora nguva yakareba sei kutambanudza nguva imwe neimwe?Darbouze akati kana uchangotanga, masekonzi makumi matatu anofanira kunge akanaka, uye sezvaunojaira, zvinotora kusvika miniti kana kupfuura.
Iwe unogona kunzwa kusagadzikana paunotambanudza, asi hauzombonzwa kudzvinyirirwa kana kurwadziwa kwakanyanya."Paunomira kutambanudza, unofanira kurega kunzwa chero chinhu," Dabz akadaro.
"Ini ndinoshandisa green-yellow-red light system ine kutambanudza," Morgan akadaro."Pasi pechiedza chakasvibirira, iwe unongonzwa kutambanudza, hapana marwadzo, saka iwe unofara kuramba uchitambanudza. Pachiedza chero, iwe uchanzwa imwe mhando yekusagadzikana muhuwandu hwe1 kusvika ku4 (kusagadzikana kwechiyero), uye unofanira kuenderera mberi nokungwarira——Unogona kuenderera mberi, asi haudi kuti mamiriro acho ezvinhu atonyanya kuipa. Chero 5 kana kupfuura irambi dzvuku kuti umire."
Kunyange zvazvo yakanakisa post-Workout kutambanudzira iwe yaunosarudza zvinoenderana nerudzi rwemaekisesaizi aunopedza, Morgan's anotevera kutambanudza chirongwa isarudzo yakavimbika yekuedza mushure meiyo yakazara muviri simba rekudzidzisa chirongwa.
Zvaunoda: Chero bedzi uremu hwako, kune zvakare mateti ekudzidzira kuita kuti mafambiro awedzere kugadzikana.
Nhungamiro: Kutambanudza kwega kwega kunochengeterwa 30 seconds kusvika 1 miniti.Kune rimwe divi (rimwe-side) mafambiro, ita nguva yakafanana kune rumwe rutivi.
Kuratidza zviito izvi ndiCaitlyn Seitz (GIF 1 uye 5), mudzidzisi weboka rehutano uye muimbi-munyori wenziyo muNew York;Charlee Atkins (GIF 2 uye 3), muumbi weCSCS, Le Sweat TV;naTeresa Hui (GIF 4) , Akaberekerwa kuNew York, akamhanya kupfuura 150 mijaho yemigwagwa.
Kutanga pamakumbo mana, isa maoko ako pasi pemapfudzi ako uye mabvi ako pasi pehudyu dzako.Simbisa musimboti wako uye chengetedza musana wako wakatsetseka.
Isa ruoko rwako rweruboshwe kuseri kwegokora rako rakanongedza kuruboshwe.Isa maoko ako zvinyoro-nyoro pamaoko ako-usaise kumanikidza pamusoro wako kana mutsipa.Iyi ndiyo nzvimbo yekutanga.
Zvadaro, famba uchienda kune rumwe rutivi uye tenderera kuruboshwe uye kumusoro kuitira kuti magokora ako anongedze padenga.Bata kwemasekonzi mashoma.
Dzokera kunzvimbo yekutanga.Ramba ichi chiito kwemasekonzi makumi matatu kusvika kuminiti 1, wozodzokorora kune rumwe rutivi.
Paunotanga kukunguruka uchienda kurudyi, shandisa ruoko rwako rweruboshwe kusunda pasi uye kukotamisa ibvi rako rekuruboshwe kuti uchengetedze.Iwe unofanirwa kunzwa izvi mumhasuru dzako dzekurudyi dzepectoral.Sezvo kufamba kwako kunowedzera, iwe unozokwanisa kutambanudzira kure uye kutenderedza muviri wako kure.
Tanga kumira netsoka pamwe chete.Tora nhanho huru mberi netsoka yako yekuruboshwe, ichikuisa panzvimbo yakadzama.
Benda ibvi rako rekuruboshwe, ita lunge, chengeta gumbo rako rerudyi rakatwasuka, uye zvigunwe zvako pasi, uchinzwa wakatambanudzwa pamberi pechidya chako chekurudyi.
Isa ruoko rwako rwerudyi pasi uye shandura muviri wako wepamusoro kuruboshwe paunenge uchitambanudza ruoko rwako rworuboshwe kusvika padenga.
Simuka wakatwasuka tsoka dzako dzakaita hip-width zvakaparadzana uye maoko ako ari kumativi ako.Benda chiuno chako, isa maoko ako pasi, uye pfugama mabvi ako.
Famba maoko ako mberi uye upinde mupuranga rakakwirira.Isa maoko ako pasi pasi, maoko ako pasi pemapfudzi ako, uye core yako, quadriceps uye mahudyu zvakabatanidzwa.Imbomira kwesekondi imwe.
Gara pazvitsitsinho zvako (sezvaunogona) uye peta mberi, uchiisa dumbu rako pazvidya zvako.Tambanudza maoko ako pamberi pako woisa huma yako pasi.Mukuwedzera kune mahudyu nemagaro, iwe uchanzwawo kutambanudza kwepfudzi uye kumashure.
Nguva yekutumira: Aug-23-2021