Koyarwar bazara: Yi aiki kamar ɗan wasan Pro

Wadatacce

• Samun Zuciyarka
• Matsar da Jikinku
• Canza shi
• Danna Dakata
• Kunna Ball!
• Man Fetur Kamar Dan Wasan
• Karin bayani akan SHAPE.com
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Kawai saboda ba za ku iya bugun ɗaya daga cikin wurin shakatawa kamar Derek Jeter ko jefa kwallo mai sauri kamar Joba Chamberlain ba yana nufin ba za ku iya ɗaukar darasi daga samarin ƙwallon baseball da horarwa kamar ƙwararren ɗan wasa. Mun yi magana ta musamman tare da ƙwararrun ƙarfin wasan ƙwallon kwando da kociyan kwandishan Dana Cavalea, wanda kwanan nan ya buɗe wani wurin horo na New York da ake kira ML Strength, don gano yadda mutane "na yau da kullun" za su iya amfani da dabarun da manyan 'yan wasa na yau ke amfani da su don motsa jiki.

Cavalea ta ce "Hanyar [da nake amfani da ita tare da 'yan wasa] ta dogara ne da abubuwa guda bakwai: kimantawa, ilimantarwa, hanawa, horarwa, gasa, man fetur, da murmurewa," in ji Cavalea. "Mun dauki waɗannan abubuwa guda bakwai kuma mun yi amfani da su ga sauran jama'a don ba wa 'yan wasa jin daɗin cin nasara game da haɓaka wasan kwaikwayon, wayar da kan jiki, da rigakafin rauni."

Anan ga kwandishan kociyan "takardar yaudara" don ku sami mafi kyawun ayyukan motsa jiki, duka a filin wasa da waje:

Samun Zuciyarka

Girman cardio shine kimiyya. Cavalea ta ce "Horar yayin amfani da na'urar tantancewar zuciya da aiki a ƙalla kashi 70 cikin ɗari na mafi girman bugun zuciyar ku," in ji Cavalea.

Don ƙididdige iyakar ƙimar zuciyar ku, yi amfani da wannan kalkuleta na kan layi. Cavalea kuma yana ba da shawarar yin keke a cikin tazara wanda zai kai ku zuwa kashi 85 na matsakaicin bugun zuciyar ku.

Matsar da Jikinku

Ba sau nawa kuke motsawa ba, yana da yaya ka matsa. Cavalea ta ce: "Haɗa tsalle -tsalle, tsalle -tsalle, tsalle -tsalle, da sauran motsi na gefe a cikin aikin horarwar ku," in ji Cavalea.

Canza shi

Idan ya zo ga horar da manyan kungiyoyin tsoka, iri -iri shine mabuɗin. "Wannan ya kamata ya haɗa da [yin] bambancin squats, matattu, da lunges don ingantaccen ƙarfafawa," in ji Cavalea.

Danna Dakata

Maimakon yin reps a cikin madaidaiciyar hanzari, kocin ya ba da shawarar shigar da 'static hold' a cikin aikin ku na yau da kullun. "Misali, riƙe turawa ko tsugunawa a cikin ƙasa a ƙasa na daƙiƙa uku zuwa biyar," in ji shi.

Kunna Ball!

Kwalla ba kawai don wasannin tuntuba ba ne. "Yi amfani da kayan aiki kamar ƙwallon ƙwallon ƙafa, ƙwallon kwando, da ƙwallan amsawa tare da horarwar ku don ku iya kula da haɓaka gabaɗayan motsinku, daidaitawa, amsawa, da daidaito," in ji Cavalea.

Man Fetur Kamar Dan Wasan

Ku ci kamar ɗan wasa. Cavalea ta ce "Ku ci ganye da yawa don inganta alkalinity na jikin ku da ƙarfin sel kuma ku sha aƙalla rabin nauyin jikin ku cikin ruwa kowace rana," in ji Cavalea. Mace mai nauyin kilo 140 ya kamata ta yi nufin shan akalla 70oz na H2O a rana.

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