Pakati pekuwedzera kwekushingaira kwevanhu munyika yese, China'Huwandu hwevanhu vanoenda kugym hwakawedzera neanopfuura 30% mumakore achangopfuura. Zvisinei, mishumo yekukuvara kwemitambo yakawedzera panguva imwe chete, zvichiratidza kudiwa kukuru kwenzira dzekudzidzisa dzesainzi. Nyanzvi dzeindasitiri dzinoona kuti vazhinji vanotanga mitambo vanodyara mbeu dzekukuvara vasingazive panguva yekurovedza muviri kwekutanga nekuda kwechimiro chisina kunaka kana kusimba kwakanyanya. Kuziva matekiniki akakodzera uye kushandisa michina yekurovedza muviri kwave kuri musimboti wekufambira mberi kwakachengeteka uye kunobudirira.
Kuchinjika Kutanga: Hutano Hwezvishandiso Zvekuchengetedza Majoini
Kutambanudza muviri kunopfuura kungodzikamisa muviri. Kune majoini asina dziviriro akadai sehudyu nemakumbo, kurovedza muviri nemidziyo kwakakosha. Foam rollers inosunungura zvakanyanya kushushikana kwemhasuru dzegumbo nedzemakumbo, nepo resistance bands ichinyatso simbisa kufamba kwemajoini. Semuenzaniso, resistance band kutenderera kwemakumbo kunovandudza zvakanyanya kugadzikana kwemakumbo, zvichiisa hwaro hwekudzidziswa kunotevera. Kubvumirana kwesainzi kunosimbisa kuti kutambanudza muviri nemidziyo kunoshanda sechidziviriro chisingaoneki chemajoini, kuchisimbisa tsandanyama usati waita maekisesaizi.
Kukwira Kwesimba: Nzira Yekudzidzisa Bhokisi Rekusvetuka
Bhokisi rekusvetuka rejimu riripo pose pose chishandiso chakanakira kugadzira simba rinoputika. Kudzidzira kunofanirwa kutevedzera nzira dzesainzi: tanga nekukwirira kwakaderera, tanga kufamba kuburikidza nekutenderera kwechiuno usati waputika wakamira kumusoro, uye iva nechokwadi chekuti mabvi akotama kuti ubate pasi zvakagadzikana, zvinobatwa nekutya. Sezvo nzira yacho ichisimba, wedzera zvishoma nezvishoma kukwirira kwebhokisi uye wedzera shanduko dzegumbo rimwe chete kuti ugadzirise matambudziko ekubatana. Tsvagiridzo yemishonga yemitambo inosimbisa kuti mabhokisi ekusvetuka anotevedzera maitiro echisikigo ekufamba kwevanhu, asi kusvetuka kusina kunaka kunogadzira simba rekukuvadza muviri ka5-7.—zvichikonzera njodzi huru kumapfundo emabvi.
Chimurenga Chepakati: Kupfuura Kupwanya
Kudzidziswa kwepakati kunofanira kupfuura zvipingamupinyi zvekugara wakamuka. Kusimbiswa kwezvikamu zvitatu kuburikidza nemidziyo kunopa mhedzisiro yakanaka: murimi'Kufamba ne dumbbells kunovandudza zvikuru kugona kwe anti-lateral flexion; medicine ball rotational throws inomutsa tsandanyama dzakadzika dzinotenderedza; uye huremu hwemapuranga hunoshandisa weightplates zvinoedza zvakakwana kutsungirira kwepakati. Nyanzvi dzekudzidzisa dzinosimbisa kuti zvishandiso zvakaita se dumbbells nema medicine balls zvinoshandura maekisesaizi asingachinji kuita maitiro ekudzivirira anochinja, zvichiwedzera kushanda kweiyi kinetic power-transfer hub.
Uchenjeri hwehuremu: Kuenzanisa Nhamba
Kuisa zvinhu zvinorema usingafungi panguva yekukwiza muviri nepamabhenji zvinopa njodzi. Kudzidziswa kwesainzi kunoshandisa nzira dzekuchengetedza pazvigaro zvekukwiza muviri uku uchikoshesa kunyatsofamba zvakanaka.—kuchengetedza misana isina kwayakarerekera uye kubatana kwemajoini kwakabatana. Isa madumbbell lunges uye kettlebell swings kuti uenzanise kukura kwemhasuru dzemberi nepashure. Nyanzvi dzekudzidzisa simba dzinobvumirana kuti mitambo yechokwadi inobva mukuenzana kwemhasuru: michina haingoshandi sezvishandiso zvekurodha chete, asi sevatariri vasingaoneki vanovimbisa hunyanzvi.
Kana kudzidzisa uchenjeri kuchibatana nekushanda pamwe chete kwemidziyo, kushanda nesimba kwese kunova danho rakasimba rekuwana simba remuviri. Nyanzvi dzeindasitiri dzinonyevera zvikuru kuti: "Kugwinya hakusi kumhanya-mhanya, asi rwendo rwekuziva muviri. Pasinei nekuti michina yacho yakakura sei, inofanira kubatanidzwa neruremekedzo rukuru kune mumwe munhu."'miganhu yemuviri. Chinangwa chekudzidziswa kwesainzi ndechekuita kuti kudzokorora kwega kwega kuve danho rekukura—hazvimbovi kutanga kwekukuvara.
Nguva yekutumira: Nyamavhuvhu-01-2025
