Pakati pemafungu ari kuwedzera ekusimba kwesimba renyika, China'Huwandu hwevanhu vari kuita zvekurovedza muviri hwakakwira nepamusoro pe30% mumakore achangopfuura. Zvisinei, mishumo yekukuvara kwemitambo yakasimuka panguva imwe chete, ichiratidza kudiwa kwekukurumidzira kwemaitiro ekudzidzisa kwesayenzi. Nyanzvi dzemaindasitiri dzinocherekedza kuti vazhinji vanotanga vanodyara mbeu yekukuvara nekusaziva panguva yekudzidziswa kwekutanga nekuda kwechimiro chisina kunaka kana kuwandisa kwakanyanyisa. Kubata zvakanaka matekiniki uye kushandisa michina yekusimbisa muviri zvave musimboti wekufambira mberi kwakachengeteka uye kwakanaka.
Flexibility First: Equipment Guards Joint Health
Kutambanudzira kunopfuura kure kurodzerwa pasi. Kune majoini ari munjodzi senge hudyu nezviziso zvemakumbo, yakarongeka midziyo-yakabatsira kuchinjika kudzidziswa kwakakosha. Mafuro roller anoburitsa zvakanyanya kushushikana mune gluteal uye mhasuru dzemakumbo, nepo kuramba mabhendi achinyatso kusimudzira kufamba kwemajoini. Semuenzaniso, resistance band ankle rotations inovandudza zvakanyanya kugadzikana kwechidzitiro, kuisa hwaro hwekudzidziswa kunotevera. Kubvumirana kweSainzi kunosimbisa kuti kutambanudza zvine simba nemidziyo kunoshanda senhumbi dzisingaoneki dzemajoini, kusimudzira tsandanyama usati waita maekisesaizi.
Kuwedzera Simba: Jump Bhokisi Rokudzidzisa Nzira
Iyo ubiquitous gym jump box chishandiso chakanakira chekusimudzira simba rinoputika. Kudzidzira kunofanirwa kutevedzera mapuroteni esainzi: tanga neakadzika mabhokisi marefu, tanga kufamba kuburikidza nehudyu kuchinjika usati waputika wakamira kumusoro, uye simbisa kudzika-mabvi-mabvi kune yakatsiga, inobatwa-inobatwa touchdowns. Sezvo tekinoroji inosimba, zvishoma nezvishoma wedzera kureba kwebhokisi uye batanidza misiyano yegumbo rimwe rekugadzirisa matambudziko. Tsvagiridzo yemushonga wemitambo inosimbisa kuti kusvetuka mabhokisi zvinonyatso kutevedzera echisikigo mafambiro emunhu, asi kumhara kwakashata kunoburitsa 5-7 times bodyweight kukanganisa masimba.-kuunza kutyisidzira kwakanyanya kumajoini emabvi.
Core Revolution: Beyond Crunches
Kudzidzira kwakakosha kunofanirwa kudarika zvipimo zvekugara. Matatu-dimensional kusimbisa kuburikidza nemidziyo inopa mhedzisiro yepamusoro: murimi's inofamba nemadumbbells inoshamisa inovandudza anti-lateral flexion kugona; mushonga bhora rotational anokanda activate yakadzika monyorora tsandanyama; uye huremu hwepuranga hunobata kushandisa huremu mahwendefa zvinonyatsodenha kutsungirira kwepakati. Nyanzvi dzekudzidzisa dzinosimbisa kuti maturusi akaita semadumbbells nemabhora emishonga anoshandura maekisesaizi akasimba kuita maitiro ane simba ekuramba, achiwedzera kugona kweiyi kinetic simba-kutamisa hub.
Kurema Uchenjeri: Kuenzana Pamusoro peNhamba
Kuisa zviremu zveupofu panguva ye squats uye mabhenji mashini anokoka njodzi. Kudzidziswa kwesainzi kunokwidza mabara ekuchengetedza pane squat racks uku uchiisa pamberi pekufamba chaiko-kuchengetedza kusarerekera spines uye kurongeka kwemajoini articulation. Batanidza dumbbell lunges uye kettlebell swings kuenzanisa anterior-posterior tsandanyama kukura. Zviremera zvekudzidziswa kwesimba zvinobvumirana kuti mitambo yechokwadi inobva mukuenzana kwetsandanyama: midziyo inoshanda kwete sematurusi ekurodha, asi sevatariri vasingaoneki vanovimbisa kutendeka kwehunyanzvi.
Kana kurovedza huchenjeri kuchisangana nekubatana kwemidziyo, nhamburiko yese inova nhanho yakasimba kusimba remuviri. Nyanzvi dzemaindasitiri dzinonyanya kunyevera kuti: “Kugwinya hakusi kumhanya, asi nhanho yekukurumidza kuziva muviri.'s muviri miganhu. Hunhu hwekudzidziswa kwesainzi huri mukuita kuti kudzokorora kwega kwega kuve danho rekukura-haimbofa yakatangira kukuvara."
Nguva yekutumira: Jan-08-2025
