9 Maekisesaizi Varume Vanofanira Kuita Mazuva ese

9 Maekisesaizi Varume Vanofanira Kuita Mazuva ese

Varume itai plan kuti mugare muine muviri.

Nekuda kwedenda reCCIDID-19, varume vazhinji vakavhiringwa maitiro avo ekurovedza muviri. Majimu akazara-sevhisi, masitudiyo eyoga uye matare ebhasikiti emukati akavharwa pakutanga kwedambudziko mukutanga kwa2020. Zvizhinji zvezvivakwa izvi zvakavhurwa, uye varume vazhinji vari kudzorera rejimeni yavo yekurovedza muviri kana kutanga itsva.

"Vanhu vazhinji vanga vakangogara zvakanyanyisa kubva kuCCIDID-19 uye vakaita zvinopfuura zvakajairwa kugara muswere wese," anodaro Fairfax Hackley, mudzidzisi wega anogara muFairfax, Virginia. Kunyange zvichiratidzika kunge vanhu vakawanda kupfuura nakare kose vari kushanda kunze, kufutisa muUS kuri pakakwirira-nguva. "Isu tinongogara, tine aches nemarwadzo nezvirwere kupfuura chero imwe nyika."

Kuomerera kune imwe chete inofinha, yakafanana-yechinyakare mujimu yako ine rima uye yakasuwa hazviiti. Heano maekisesaizi mapfumbamwe varume vanofanira kufunga nezvekuwedzera kumaitiro avo ezuva nezuva:

1. Kudhonza zviitwa

Maekisesaizi ekuita zvekudhonza inzira inoshanda yekupinda musimba uye kudzidziswa kwekuramba, iyo inofanirwa kunge iri chikamu chemaitiro emunhu wese, anodaro Jonathan Jordan, murairidzi ane hunyanzvi anogara muSan Francisco. "Kunyangwe iwe uchida kuve wakaonda, toni, kubvarurwa kana kusimba, kudzidziswa kupikisa chinhu chakakosha pakuchengetedza hutano hwemuviri kuumbwa, kufamba uye hupenyu," Jordan anodaro. Kujimu, anokurudzira kuti ushandise michina inobvumidza iwe kuita mafambiro ekudhonza, senge wakagara mutsara muchina kana lat kudonhedza tambo.

Kuvaka tsandanyama hakusi kungovaka muviri. Paunenge uchiita maekisesaizi ekudzivirira zvakanyanya, uri kuvaka nekuchengetedza huwandu hwekukora mumapfupa ako, neimwe nzira inonzi bhonzo uye density.

Resistance kudzidziswa kuri nyore kudzvanya mumaitiro ako ezuva nezuva, zvakare, kunyangwe iwe uri munzira uye usingakwanise kuwana midziyo yekusimudza uremu, anodaro Nick Balestriere, murairidzi wezvehutano pazera rekurapa hofisi yeCenegenics iri muBoca Raton. , Florida. Balestriere inopa zano rekutenga tambo dzekumisa dzisingadhure, dzaunogona kutakura mubhegi rako. "Une kugona kuita zvekutsikirira pachipfuva chimwe chete, kukwiza makumbo uye basa repakati, uye hautombodi kubuda mukamuri rako rehotera," anodaro. "Kudzivirirwa kwakanyanya kwekudzivirira kwakakosha kune vese varume mukudzivirira osteoporosis."

2. Pickup basketball uye sprinting

Kuwana yakanaka cardio workout kwakakosha kune varume mumazera ese. Kuidikitira kwemaminetsi makumi maviri kusvika makumi mana pachitsiko kana elliptical painononoka kusvika pakati nepakati inogona kunge iri iyo chete mhando yeCardio yaunoziva, asi hazvizonyatso optimize chiyero chako chemetabolism - kana kuti muviri wako unopisa macalorie. , Balestriere anodaro.

Funga kuwedzera anaerobic kurovedza muviri - sekumhanya kana kusvetuka - kana wapedza neaerobic chiitiko, izvo zvinounza kurovedza muviri kwako kune yakanyanya nhanho uye kunosimudzira metabolism yako mukuita. Iawa ine simba kana zvakadaro ye-yakazara-yematare pickup basketball kana nhabvu inogonawo kuita hunyengeri. “Funga nezvemwoyo wako negadziriro yako yeropa seinjini,” anodaro. "Nekuita zvese aerobic uye anaerobic maekisesaizi, uri kugadzirisa muviri wako kune chiitiko chehupenyu. Dzimwe nguva kana urikupotsa bhazi uye uchida kumhanya kuti uibate, unoda kugona kuzviita usingafeme kana kuita heart attack. Uye iwe zvakare unoda kukwanisa kutora nzendo refu senge paunofanirwa kufamba mabhururu gumi nemaviri nekuti metro yakavharwa. Dzimwe nguva unofanira kufamba nekukurumidza, uye dzimwe nguva unofamba zvishoma nezvishoma.”

Kugara uye kutarisisa kuchengetedza kwakakosha kuchengetedza mwero wakanaka we cardio fitness. Kunyangwe vamhanyi vane hunyanzvi vanogona kurasikirwa nekugona kwavo kuita kwakanaka kana vakasachengeta yakanaka zuva nezuva cardio exercise regimen.

3. Squats

Squats inosiyana-siyana, uye iwe unogona kuzviita pasina michina. "Chinhu chinonyanya kukosha ne squat chimiro chakakodzera," anodaro Jim White, muridzi weJim White Fitness & Nutrition Studios muVirginia Beach uye Norfolk, Virginia.

Mira kureba netsoka dzako dziri muhudyu-yakafara kureba, mapendekete akasununguka. Tarisa mberi kuti uchengetedze mutsipa wako wakabatana nemusana wako, uye bata maoko ako zvakananga pamberi pako kana pahudyu yako. Zvishoma nezvishoma squat sekunge wave kuda kutora chigaro chechigaro chehofisi chinochiva kumashure kwako, uchichengeta zvitsitsinho zvako zvakasimwa pasi uye torso yakati twasu. Chinangwa chesere kusvika ku12 reps.

4. Lunges

Mapapu ndechimwe chiitwa chinozochengeta musimboti nemakumbo ako, White anodaro. Ita shuwa kuti muviri wako wepamusoro wakatwasuka, mapendekete adzoka uye akasununguka uye chirebvu chako chiri kumusoro. Enda mberi negumbo rimwe, uye udzikise chiuno chako kusvika mabvi ose akakotama pakona ye90-degree. Ibvi repamberi rinofanira kunge rakananga pamusoro pechidzitiro; rimwe ibvi rako harifaniri kubata pasi. Chengetedza uremu pazvitsitsinho zvako paunosundira kumashure kusvika panzvimbo yako yakamira.

Unoda dambudziko? Muchena unoratidza kuwedzera bicep curl ine dumbbells kana kufamba kumberi mukati memapapu kuti zvinhu zvirambe zvichinakidza. Sere kusvika ku12 reps ichaita hunyengeri.

5. Yoga

Tora mweya wakadzika: namaste. "Kushaya kufema kwakadzika kunotanga kuwedzera mamwe matambudziko mumuviri wemunhu," anodaro Hackley. Kuti uvandudze kufema kwako uye kuchinjika, funga kutora kirasi yeyoga. Munguva yekushanda kwakanyanya kweyoga, kufema kunononoka, kusiyana nekumhanya sezvazvaizoita panguva yekukurumidza cardio routine. Pamusoro pekudzidzisa muviri wako kufema, iwe zvakare unotambanudza yakasimba kana isina kushandiswa tsandanyama, White anodaro. Izvo zvakakosha nekuti mhasuru dzisingachinjiki dzinogona kutungamirira kumatambudziko emusana, kusimba uye misodzi yemhasuru, anowedzera.

6. Mapuranga

Mapuranga - iwe unogona kuvada kana kuvenga, asi iyi grunt-yakakodzera kurovedza inosimbisa yako musimboti. "Idzo dzakakura mukuwedzera kugadzikana kwemusana, izvo zvinogona kubatsira nekuderedza marwadzo ekumusana," Balestriere anodaro. Dzika kusvika pasi sekunge uchaita push-up, magokora ako akakotama 90 madhigirii uye maoko ese ari maviri akazorora pasi. Chengetedza muviri wako mumutsara wakatwasuka kubva kumusoro kwemusoro wako kusvika kumazano ezvitsitsinho zvako. Isai maoko enyu pamwe chete kana achikuvadza kubva mukumanikidzwa. "Tanga kuedza kuzviita kwenguva yakareba sezvaunokwanisa, wozoedza kurova izvo zuva rega rega," White anodaro.

7. Kusimudza, kusvetuka nekukotama

Zviitwa zvakaita sekusvetuka, kusimudza, kukotama uye kumonyoroka - maekisesaizi anoshanda - zvinogona kubatsira kudzidzisa tsandanyama dzinoshandiswa kuita zvemazuva ese sekuchekera uswa.

Mimhasuru iyi inosanganisira:

• Mhuru.
• Chest tsandanyama.
• Hamstrings.
• Triceps.
• Quads.

"Kudzidziswa kunoshanda kunogona kukuita kuti uve wakasimba kune yako (basa)," Balestriere anodaro. "Nekumhanya, kusvetuka, kusimudza, kumonyoroka uye kukotama, unogadzirira muviri wako kuita mabasa akajairika ezuva nezuva nekutevedzera mafambiro avanoda." Nepo mamwe ezviitwa izvi akafanana nezvawaizoita mu cardio training, zvinotariswa zvakasiyana. Kudzidzira kunoshanda kunokubatsira kukudziridza simba uye kugadzikana, izvo zvinobatsira kuti mabasa ako ezuva nezuva ave akachengeteka nekuti uri kuwedzera kugadzikana kwemajoini. Uri kunatsiridzawo kushanda zvakanaka kwemuviri wako mukuita kuoma kwezuva nezuva kwehupenyu. Iwe unogona, semuenzaniso, kuisa kettle mabhero uye zviyereso mumapapu ako kuti ukwanise kutakura girosari yako yese mumba mune imwe rwendo, kana kusimudza akafa kuti ushande mhasuru dzauchazoda pabasa reyadhi.

8. Kufamba, bhasikoro nekutuhwina

Maekisesaizi akaderera anogona kuve chikamu chakakosha chechirongwa chemazuva ese chemurume, anodaro Jamie Costello, mutevedzeri wemutungamiri wekutengesa uye kusimba kwePritikin Longevity Center muMiami. Chimwe chezvinhu zvakanaka pamusoro pezviitwa izvi ndezvekuti zvinogona kuitwa zvine mwero wakaderera wekusimba kana kushanda nesimba uye zvichiri kushanda pakuvaka kutsungirira uchichengeta majoini ako akachengeteka uye ane hutano. Aya maekisesaizi anogonawo kubatsira kuchengetedza moyo wako uine hutano.

Mabasa akadai anosanganisira:

• Kufamba.
• Kuchovha bhasikoro.
• Kutuhwina.
• Kayaking.

"Chinhu chinonyanya kukosha ndechekuti uri kufamba zuva rese uye zuva rega rega," Costello anodaro. Kushandisa smart wachi uye pedometers kunogona kukubatsira kuona kufambira mberi kwako uye kupa kukurudzira.

9. Mabhebhi

"Burpees inoshamisa muviri-uremu kurovedza muviri ine zvakasiyana siyana zvinobatsira," White anodaro. "Idzo dzinobata tsandanyama dzemuviri wese, dzinopisa macalorie akawanda uye haudi chero mudziyo."

Burpee inofamba imwe, asi iwe unogona kuiputsa muzvikamu zvayo:

• Kubva panzvimbo yakamira, pinda mupuranga.
• Ita push-up.
• Ita jump-squat.
• Dzokorora.