3 Ayyuka na Dutsen Waje don Taimaka muku Buga Burin Gudu

Wadatacce

• Samun Sauri & Ƙarfi
• Gina Gudun Jurewa
• Ƙarfafa Ƙarfi
• Bita don

Gudun tsaunuka sabuwar hanya ce don samun horo na tazara a cikin abubuwan yau da kullun don auna haɓaka matakin motsa jiki don ku zama sauri da ƙarfi gabaɗaya, in ji Ryan Bolton, ɗan wasan tseren Olympics kuma wanda ya kafa Bolton Endurance Sports Training a Santa Fe, New Mexico.

"Tuni maimaita [aka tazarar sama] na iya aiki da tsarin motsa jiki da anaerobic na jikin ku kuma inganta ƙarfin ku a lokaci guda," in ji shi. (Ba a ma maganar, akwai ƙarin fa'idodin yin gudu a waje.)

Lokacin da kuka hau kan tudu, kuna haɓaka mitar matakanku don amsawa ga haɓakawa, kuma ƙananan gaɓoɓin ku dole ne su yi aiki fiye da yadda suke yi a matakin ko ƙasa, in ji Gianluca Vernillo, Ph.D., masanin ilimin kinesiologist a Jami'ar. na Calgary a Kanada wanda ke karatun tudun gudu. Musamman, hawan hawan sama ya nuna haɓakar tsoka mai girma a cikin glutes, hamstrings, calves, flexors hip, da ciki da na waje. Wannan yana nufin mafi girman adadin kuzari tare da kowane hawan hawan. "Yana kama da yin lunges da yawa yayin da ke nuna nauyin jikin ku gaba da sama," in ji Bolton. Don haka ana haɓaka bugun zuciyar ku. A halin yanzu, akwai kuma bangaren plyometric zuwa gare shi. (Tabbatar da dacewa da waɗannan mahimman ayyukan horarwa guda 5 da duk masu gudu ke buƙata.)

Lokacin magance tuddai, tsari mai kyau shine mabuɗin. (Yi amfani da waɗannan sauƙaƙan tweaks ɗin tsari don jin gudu sau dubu sauƙaƙa.) Mayar da hankali kan tuƙi gwiwoyi sama zuwa ga ƙirjin ku da hannayenku da ƙarfi gaba da baya tare da kowane tafiya, in ji Bolton. Tsaya matsayi na "alfahari", tare da tsayin bayanka da ƙirji da haɓɓaka sama-tsaya ga sha'awar karkata gaba da yawa. Ace waɗannan ayyukan motsa jiki waɗanda Bolton suka kirkira, kuma ba kawai za ku ji kyawawan halaye ba amma kuma za ku gano sabon filin wasa don burin jikin ku.

Samun Sauri & Ƙarfi

Yi dumi na minti 10 zuwa 20 a cikin sauƙi mai sauƙi.

Yi maimaita tsauni goma sha biyu na daƙiƙa 30 da sauri kamar yadda zaku iya hawa matsakaicin tudu. (Daya tare da kashi 6 zuwa 9 cikin dari - dan kadan ya fi tsayi fiye da maki na yawancin gadoji da wucewa - yana da kyau.)

Guda zuwa kasan tsaunin tsakanin hawan tudu (ko maimaita).

Gina Gudun Jurewa

Yi dumi na minti 10 zuwa 20 a cikin sauƙi mai sauƙi.

Yi maimaita tsauni shida na minti 2 da daƙiƙa 30 akan ƙaramin tudu: Nemo wanda yake da maki 4 zuwa 6 cikin ɗari, wanda yake kusan maki ɗaya da gadoji da wuce gona da iri. Gudu a kan hawan hawan da za ku iya riƙe na kimanin minti 20.

Guda zuwa kasan tsaunin bayan kowane maimaitawa.

Yi sanyi tare da gudu na minti biyar zuwa 15.

Ƙarfafa Ƙarfi

Yi dumi na minti 20 a cikin sauƙi mai sauƙi.

Yi sha biyu 10 zuwa 12 na daƙiƙa duka a kan tudu mai tsayi (ɗaya tare da kashi 8 zuwa 12 cikin ɗari, kusan daidai da matsakaicin matakan hawa).

Ci gaba da motsi a cikin sauƙi mai sauƙi na minti daya da rabi tsakanin sprints.

Nan da nan bayan gudu na ƙarshe, gudu na minti 10 a matsakaicin taki.

Ajiye tare da gudu na minti biyar.

Bita don