Hanyoyi 7 don koutaukar Darasi na Babban Matakin ku zuwa Mataki na gaba

Wadatacce

• 1. Kiyaye Matsayinka
• 2. Kar Ka Dage
• 3. Yi biyu a lokaci guda
• 4. Canza shi
• 5. Ƙara Nauyi
• 6. Yin Tazara
• 7. Kula da Yawan Zuciya
• Bita don

Kai—da ƙafafunku— ƙila ku san abubuwan da ke cikin injina da na'urori masu elliptical, amma akwai wata hanyar da za ku shiga cikin bugun zuciya a wurin motsa jiki wanda za ku iya mantawa da komai game da: Ayyukan motsa jiki na StairMaster. Idan kun ji tsoro ta hanyar haɓaka shirin ku na motsa jiki a baya, kada ku ƙara tsoro.

Anan, Adam Friedman, mashahurin mai horar da 'yan wasa a Venice, California, yana da madaidaicin yadda ake amfani da StairMaster da kuma amfani da mafi yawan motsa jiki na hawan matakala. (Mai Alaƙa: Shin Matsakaicin hawa-hawa ya cancanci lokacin ku?)

1. Kiyaye Matsayinka

Don sanya nauyi a kan ɓangarorin jikin ku na dama - ƙyalli da ƙusoshi maimakon bayanku - yi jinkiri da daidaita matsayin ku daidai. "Lokacin da aka rataye ku, kuna sanya damuwa a bayanku kuma kuna nuna rashin jin daɗi," in ji shi.(Ba tare da ambaton gaskiyar cewa ƙila kuna sanya wani kaso mai kyau na nauyin ku akan injin hawa hawa ba.) Yana da kyau a danƙa gaba kaɗan a cikin kwatangwalo—yunƙurin da zai ƙara shiga cikin glutes har ma da dadewa. yayin da kuke daidaita kashin ku a tsaye, in ji shi. (BTW, ga dalilin da ya sa za ku so kuyi la'akari da injin tuƙi na gaba.)

2. Kar Ka Dage

Kun san motsi: abokin wasan motsa jiki yana hawa kan matakala mai ƙyalli, yana ɗaukar gefen injin don ƙaunataccen rayuwa. "Wannan ba yana taimaka wa jikin ku ya yi aiki tuƙuru ba - yaudara ne," in ji Friedman. Idan kana jin rashin daidaituwa, fahimtar bangarorin da sauƙi zai taimake ka ka tsaya. Amma kada ku dogara da su don riƙe ku. Wannan yana rage nauyin jikin ku akan matakala kuma yana rage tasirin motsa jiki na StairMaster. A ƙarshe, kuna son gina iyawar ku don kada ku riƙe kwata-kwata.

3. Yi biyu a lokaci guda

Da zarar kun shirya don ɗaukar motsa jikin ku zuwa mataki na gaba, gwada tsallake mataki. Friedman ya ce "Ta hanyar ɗaukar manyan matakai, za ku kai hari ga ƙyalli da cinyoyin sama, inda yawan tsoka yake," in ji Friedman. "Yawan tsokar da kuke shiga, da yawan adadin kuzari da kuke ƙonawa." Fara sannu a hankali kuma ku mai da hankali kan hawa kan hanya tare da kiyaye daidaiton ku, in ji shi.

4. Canza shi

Ci gaba yana daɗaɗɗɗɗɗɗɗɗen murtsunguwa da hamstrings, amma idan kuna neman yin aikin quads ɗinku, juyawa ku kammala wani ɓangaren aikin motsa jiki na StairMaster. Friedman ya ce "Babban ci gaba ne idan kuna neman fasa wasan motsa jiki saboda son zuciya ko kuma idan kuna son yin muryar quads," in ji Friedman. Ko kuma, gwada matakan ƙetare, inda jikinku ya juya zuwa dama ko hagu yayin da kuke hawa sama. Wannan yunƙurin zai buge masu sace ku, masu kwantar da hankalin ku, da gluteus medius. (Mai alaƙa: Cikakken Jagora ga tsokar gindinku)

5. Ƙara Nauyi

Feeling m, kwari, kuma dadi? Ɗauki dumbbells guda biyu kafin ku tafi don fara aikin motsa jiki na StairMaster. Yayin da kuka hau sama, ƙara murfin biceps, latsa sama, ko ɗaga gefe. Multitasking irin wannan yana aiki har ma da ƙungiyoyin tsoka kuma yana haɓaka bugun zuciyar ku, in ji Friedman. (Shin kuna shirye don ƙara haɓakawa? Gwada waɗannan 9 mafi wuya kuma mafi kyawun motsa jiki daga masu horarwa.)

6. Yin Tazara

Ba wani sirri bane cewa mu magoya bayan horo ne na tazara. (ICYW, ga yadda tazara ta bambanta da da'irori.) Kuna iya fassara fa'idodin tazarar zuwa matakala kuma. Don ingantaccen motsa jiki na StairMaster, harba na mintuna 20 zuwa 30 akan injin. Fara da dumama na mintuna 10 don kunna zuciyar ku da tsokar ku. Sa'an nan, jefa cikin tazara na minti 10 zuwa 15. Fara da rabon 1:1 na babban ƙarfi zuwa murmurewa-ce minti 1 a kunne, kashe minti 1-biyan sanyi na mintuna 5 zuwa 10, in ji Friedman.

7. Kula da Yawan Zuciya

Bayan kun ƙara StairMaster zuwa aikin motsa jiki na mako-mako, fara lura da yadda jikin ku ke amsawa. Ta amfani da mai duba bugun zuciya, auna lokacin da ake ɗaukar don bugun zuciyar ku don komawa zuwa matakan hutawa bayan motsa jiki, Friedman ya ba da shawara. Yayin da jikinka ya zama mai sharaɗi, wannan lokacin murmurewa zai ragu. "Komai ne don rage bugun zuciyar ku da rage lokacin murmurewa," in ji shi.

Bita don