Ayyukan Horarwa da Ya dace don Murkushe Maƙasudin Ƙwararrun ku

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Ko kuna son kekuna, gudu, ko wasan tennis, yana da jaraba don yin wasannin da kuka fi so duka na ayyukanku. Amma canza tsarin aikinku ya dace, in ji mai horo kuma farfesa a kimiyyar motsa jiki Jessica Matthews. Ba wai kawai yana rage haɗarin rauni ba, amma horon giciye yana taimakawa haɓaka jimlar lafiyar ku-kuma yana iya sa ku fi dacewa a ayyukan da kuke so. Kai maƙasudin motsa jiki ta hanyar zabar madaidaicin motsa jiki. (Sa'an nan, duba Mafi kyawun Sneakers don Murkushe Ayyukan Ayyukanku.)

Idan kuna son: Gudu da sauri

Gwada: HIIT

Babban horo na tazara mai ƙarfi, ko motsa jiki na HIIT, zai taimaka muku samun saurin gudu, in ji Matthews. (Gwada The HIIT Workout That Tones in 30 Seconds). Kuma ba lallai ne ku kasance koyaushe kuna yin gudu don yin waɗannan abubuwan samun nasara a kan babur ko elliptical ko a cikin aji na HIIT zai taimaka haɓaka saurin ku akan waƙa.

Idan kana so: Jump Higher

Gwada: Pilates

Ko kai dan rawa ne ko dan wasan kwando, idan kana son samun tsayi, kai zuwa ajin Pilates. Jumping yana buƙatar ƙarfi kuma ajin Pilates zai ƙarfafa tsoffin ƙafafunku kuma yana haɓaka ƙarfin ku don ƙulla tsokar ku da haɓaka su da sauri-wanda shine ainihin abin da kuke buƙatar tsallewa cikin iska.

Idan kuna son: moreauka da ƙari

Gwada: Plyo

Ko kai CrossFit ne na yau da kullun ko kuma kawai neman ɗaga nauyi akan ɗaga ƙarfin ku, horo na plyometric kamar tsalle tsalle, burpees, tsalle tsalle-zai taimaka muku zuwa can. Matthews ya ce "Kuna horar da ƙarfi don yin motsi cikin sauri." Sauri, maimaita motsi (kamar waɗanda ke cikin tsarin wutar lantarki na plyometric) ba sa amfani da duk wani juriya na waje, amma za su sami tsokar ku na aiki tukuru-da samun babban rabo.

Idan kuna son: Tafi nisa

Gwada: Horon tazara

Lokacin da kuke horo don taron jimiri, kamar hawan keke mai nisan mil 100, kuna buƙatar haɗaɗɗiyar hanyar haɓaka nesa mai ɗorewa da kuma tazara don ɗan gajeren lokaci. Idan taron nisanku hawan keke ne, ku sauka daga kan babur ɗin ku yi ɗan gajeren motsa jiki don hana yawan maimaita motsi. Idan kuna horarwa don gudun mil 50, hau kan keke don waɗancan ayyukan motsa jiki.

Idan kuna son: Yi sauri da sauri

Gwada: Kwaskwarimar wasanni

A cikin wasanni kamar wasan tennis, lokacin amsawa da tashin hankali suna da mahimmanci. "Darussan motsa jiki na wasanni babban zaɓi ne," in ji Matthews. "Darussan za su haɓaka ikon jikin ku don hanzarta hanzarta da ragewa, don haka za ku iya kunna dime." Idan kuna aiki da kanku, yi aiki da sauri kuma motsawa yana motsawa kamar ramuka na tushen tsani.

Idan kuna son: Yi iyo da kyau

Gwada: Yoga

Tsayayye, numfashin numfashi da ninkaya ke buƙata wani ɓangare ne na abin da ke sa ya zama da wuya ga in ba haka ba mutane su yi kyau a cikin tafkin. Don samun ƙarin iko, gwada haɗa yoga cikin ayyukan ku na yau da kullun. Matthews ya ce "Ƙarfafa numfashi a fannoni daban -daban na tunani/jiki yana fassara da kyau ga duk wani motsa jiki na motsa jiki mai ɗorewa," in ji Matthews. "Wannan tsayayyen motsin numfashi na iya zama da gaske taimako a cikin tafkin." Masu gudu da masu keke, waɗanda sukan ƙara yin iyo don magance triathalon, suma za su amfana daga horon ƙarfi, tun da yin iyo wani motsa jiki ne na jiki.

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