Kuskuren aji 10 mafi girma na motsa jiki

Wadatacce

• HIIT/Tabata
• Yin keke
• Yoga
• TRX
• CrossFit
• Zumba
• Ƙarfin Rukuni
• Bare
• Pilates
• Boot Camp
• Bita don

Kun san "dokokin motsa jiki" masu mahimmanci: Kasance kan lokaci kuma kada ku yi magana yayin darasi. Amma akwai wasu sharudda da ya kamata a tuna. Anan, manyan malamai na ƙasar suna raba shawarwarin su.

HIIT/Tabata

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Kada ku: Skimp kan farfadowa

Tare da horar da tazara mai ƙarfi sosai, yawancin masu motsa jiki sun yi kuskure sun yi imani cewa ƙarin ya fi kyau, kuma ƙarin maimaitawa yayin rabe-raben aikin motsa jiki zai taimaka muku ganin sakamako mafi kyau, in ji Shannon Fable, malamin motsa jiki da ya lashe lambar yabo kuma daraktan Shirye-shiryen motsa jiki na Kowane Lokaci Fitness Corporate a Boulder, CO. Don samun mafi kyawun wannan tsarin motsa jiki, Fable yana ba da shawarar yin amfani da lokacin da aka tsara na farfadowa da kuma tura kanku da gaske a lokacin tazara na gaba, saboda a nan ne za ku sami ƙarin adadin kuzari. kuna da mafi girman amfani.

Yin keke

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Kada ku: Gajerun wasanni

Duk da cewa guntun ƙasa-ƙasa na iya zama zaɓin kayan adon ku na zaɓi, wannan suturar na iya dacewa da Bikram fiye da ajin kekuna na cikin gida. "Saye da guntun ganima a lokacin wasan tsere na iya haifar da ciwon sirdi da kuma tuntuɓar dermatitis daga ragowar ƙwayoyin cuta a kan sirdi," Shannan Lynch, Ph.D., da darektan ilimi na Mad Dogg Athletics, Inc., masu kirkiro na Spinning® shirin. Baya ga iyakance ta'aziyya da tsafta gaba ɗaya, Lynch ya ƙara da cewa gajerun gajeren wando suna da sauƙin kamuwa da su a kan sirrin sirrin yayin juyawa daga zama zuwa matsayi na tsaye kuma yana iya ma tsagewa, wani abu da ta gani ya faru a shekarun karatun ta.

Yoga

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Kada ku: Ninkewa gaba

Daga ɗaukar sa'o'i a zaune a cikin zirga-zirga zuwa sa'o'i da ke zaune a teburinmu, yawancin rashin daidaituwa na tsoka da yawa sakamakon zama na yau da kullun ana kawo su cikin ɗakin yoga tare da mu da aka ba mu babban aikin nadawa gaba da aka yi a cikin aji, in ji Jane Bahneman, mai haɗin gwiwar Blue. Nectar Yoga Studios a Falls Church, VA da darektan motsa jiki da ayyukan jin daɗi na CENTERS, LLC. "Zama mai wuce gona da iri yana haifar da ɓarna da ginshiƙi, ƙuntata tsokar kirji, tsawaita tsokar babba da tsakiyar baya, raunana ƙwanƙolin ciki, da ƙulle ƙyallen kwatangwalo. Yana da mahimmanci a kusanci kowane jujjuyawar gaba gaba yadda ya kamata, don zurfin tsokar tsokoki su dauka kuma ana yin ninka a haɗin gwiwa na hip sabanin kugu." Bahneman ya ba da shawarar lanƙwasa gwiwoyi a hankali a cikin madaidaicin madaidaiciya har sai ɗumi-ɗumi da ɗaga kwatangwalo-kamar ta zaune a kan mayafi mai lanƙwasa-lokacin yin nade-nade na gaba don ingantacciyar daidaituwa da ƙarshe mafi girman motsi.

TRX

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Kada ku: Manta don daidaitawa

Kyawawan TRX shine yanki na kayan aiki wanda za'a iya amfani dashi don nau'ikan motsa jiki daban -daban da suka dace da mutanen kowane matakin motsa jiki. Koyaya, gaskiyar cewa kuna iya sauƙaƙe sauƙaƙe a kowane lokaci bai kamata a manta da shi ba, saboda yana da mahimmanci a fara da gama kowane motsa jiki tare da mutunci da motsi mai inganci, yana raba Dan McDonogh, ƙungiyar horo da manajan ci gaba na TRX. Alal misali, idan kuna yin ƙananan layi na TRX kuma ku sami tsakiyar ta hanyar motsa jiki cewa yana da wuya a kula da fasaha mai kyau, McDonogh yana ba da shawara kawai rage kusurwar dan kadan da / ko taka ƙafar ƙafa kaɗan don haka za ku iya ci gaba da motsi yadda ya kamata. har zuwa karshen saitin. A gefen flipside, idan kun sami motsa jiki ya zama mai sauƙi sau ɗaya idan kun kasance 10 zuwa 15 seconds cikin motsi, kawai ƙara kusurwa da/ko matsa ƙafa kusa da juna.

CrossFit

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Kada ku: Tsallake kan mikewa

Kamar yadda ƙarfi, sauri, da ƙarfi suke daidai da CrossFit, haka ma yakamata ya zama motsi, bayanin kula Sarah Pearlstein, CrossFit matakin 1 ƙwararren mai horarwa kuma mahaliccin YogaMob. "Cikakken motsi da muke amfani da shi a cikin CrossFit yana buƙatar babban sassauci, kuma shirya jikin ku don waɗannan ƙungiyoyi zai taimaka wajen hana rauni kuma a ƙarshe ya sa ku zama ƙwararrun 'yan wasa." Don samun ƙari daga kowane WOD, Pearlstein ya ba da shawarar dumama motsi da motsi irin su riƙe ƙasa na squat, yin wucewa ta hanyar amfani da bututun PVC, da kuma shimfiɗa wuyan hannu sosai kafin a magance hawan Olympics. Bayan WOD, tabbatar da barin lokaci don shimfiɗawa da kuma haɗawa da saki na myofascial ta amfani da ƙwallon tennis ko kumfa don taimakawa tashin hankali, inganta motsi, ƙara yawan jini da rage damuwa.

Zumba

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Kada ku: Kawai tafi ta hanyar motsi

Yana da kyau idan kun riga kuka ƙware merengue kuma kuna da salsa ƙasa, amma yawan ƙoƙarin da kuka yi a cikin kowane waƙa da kowane mataki zai yi tasiri kai tsaye kan yadda ingantaccen ƙwarewar kowane ƙwarewar ajin Zumba yake, yana raba Koh Herlong , ƙwararren malamin motsa jiki na ƙungiyar da mai gabatar da Zumba na duniya. "Tun da kun riga kun kasance a cikin aji, kada ku yi hankali kawai ta hanyar motsa jiki. Maimakon haka ku yi amfani da kowane minti kuma ku ƙone mafi yawan adadin kuzari tare da kowane motsi yayin ƙarfafa tsokoki a hanya mafi inganci ta hanyar ba da duk lokacinku. . " Herlong ya ba da shawarar ɗalibai su yi ƙasa da ƙasa yayin yin machete cumbia, yin amfani da cikakken motsi tare da hannaye a lokacin merengue, kuma da gaske suna jaddada ainihin lokacin da suke jujjuya hannu da ƙafafu a lokacin salsa.

Ƙarfin Rukuni

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Kada ku: Yi amfani da nauyin nauyin da bai dace ba

Duk ɗaliban farko da tsoffin mayaƙan ɗaliban suna da saukin kamuwa da ko dai ba su amfani da isasshen nauyi ko nauyi mai yawa, duka biyun na iya yin illa ga ƙwarewar aikin motsa jiki, in ji Kristen Livingston, ƙwararren mai horar da kansa da mai KLivFit. "A cikin ƙarfin ƙarfin barbell, yawanci ana yin motsi ɗaya na mintuna da yawa. Mahalarci mai nasara shine wanda ke amfani da isasshen nauyi don ƙalubalanci ta hanyar cikakken motsi don tsawon tsarin motsi ba tare da yin sulhu ba." Duk da yake rashin amfani da isasshen nauyi ba zai haifar da ƙalubale ga tsokoki ko samar da sakamako mafi kyau ba, Livingston ya lura cewa ga waɗanda ke ɗora nauyin mashaya fiye da yadda za su iya motsawa yadda ya kamata, bayan lokaci suna iya fuskantar rashin daidaituwa na tsoka da rauni.

Buɗe don zaɓar daga ɗaya daga cikin zaɓuɓɓukan ci gaba ko zaɓin koma baya da malamin ke bayarwa ga kowane motsa jiki, yana ba da shawarar Wendy Darius Dale, mai haɗin gwiwar Rx na Rukunin Kiɗa na Power da mai haɓaka shirye -shirye don Rx RIP RIP. "Bincika zaɓuɓɓuka daban-daban yana ba ku damar yin tafiya da kanku kuma ku jagoranci ƙarfin ku, da kuma ganin inganci da tasiri na motsa jiki."

Bare

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Kada ku: Tsoron ƙonawa

Kodayake azuzuwan bare yawanci ba su ƙunshi manyan motsi ba, ƙarami, ƙarin ƙungiyoyi masu sarrafawa na iya haifar da ɗan gajeren lokaci mai ƙonewa, kuma wannan ba lallai ba ne mummunan abu-ko wani abu da za a ji kunya. Jikin ku yana amsawa kawai don a ƙalubalance shi a wata sabuwar hanya. Christine Douglas, maigidan Pure Barre Hillcrest a San Diego, CA. Ga waɗanda sababbi su daina, Douglas ya ba da shawarar saita maƙasudi don kanku don tsayawa da kowane motsi kaɗan kaɗan fiye da ajin da ya gabata don ƙalubalantar jikin ku yadda yakamata. Don ƙarin goer goge -goge, ta ba da shawarar yin zurfafa zurfafa cikin kowane motsi, rage kujerar gaba ko ɗaga diddige sama.

Pilates

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Kada ku: Manta game da wutar lantarki

Yawancin mutane sun san cewa ainihin yana da mahimmanci a cikin Pilates kuma daidaitaccen kowane motsi yana da mahimmanci, duk da haka don samun mafi yawan ajin ku, dole ne ku fara fahimta-kuma ku horar da wutar lantarki, in ji Jodi Sussner, Pilates. malami da darektan horo na sirri da shirye-shirye don Lift Brands. "Gidan wutar ku shine ginshiƙan ku tare da cinyoyin ku na ciki, ƙyalƙyali, ƙananan ciki, ƙananan baya, haƙarƙari, da diaphragm." Don tabbatar da samun mafi kyawun kowane motsi da yin motsawa yadda yakamata yayin kafa ginshiƙi mai ƙarfi, mai da hankali kan jan maɓallin ciki sama da sabanin zana shi zuwa kashin baya ko tabarma. Har ila yau, shigar da cinyoyin ciki zuwa tsakiya sannan ku tausasa haƙarƙarin ƙasa da shiga yayin fitar da numfashi.

Boot Camp

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Kada ku: Kasance tare da maƙwabcinka

Duk da cewa akwai wani abu mai motsawa game da gasa kaɗan ta sada zumunci, yana da mahimmanci yin aiki a matakin ku don haɓaka sakamakon ku da tabbatar da cewa kun zauna lafiya, in ji Beth Jordan, ƙwararren mai horar da kansa kuma mai mallakar sansanin Boot na Bethville a Jacksonville Beach, FL. "Kokarin ci gaba da kasancewa tare da mutumin da ke kusa da ku na iya barin ku ba tare da ƙalubalantar ku ba ko kuma yana iya tura ku sama da matakin da ya dace ku kasance a halin yanzu." Kasancewar an tsara azuzuwan sansanin boot tare da mutane masu shekaru daban-daban, jinsi, da matakan motsa jiki a hankali, Jordan ta lura cewa ƙwararren malami ya kamata ya ba ku zaɓuɓɓuka daban-daban don kowane motsa jiki don ƙirƙirar ƙwarewar aji mai daɗi da inganci wanda zaku iya. so su tsaya tare da dogon lokaci.

Bita don