Hawsha Tababbarka Saxda ah ee Isku-tallaabta ah si aad u Burburiso Yoolalkaaga Jimicsiga

Qanacsan

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Haddii aad jeceshahay baaskiil wadista, orodka, ama ciyaarista tennis -ka, waa jirrabaad inaad u samayso isboortiga aad ugu jeceshahay dhammaan ee jimicsigaaga. Laakiin beddelidda jadwalkaaga waa u qalantaa, ayay tidhi tababaraha iyo borofisar cilmiga jimicsiga Jessica Matthews. Kaliya maahan inay hoos u dhigto halista dhaawacaaga, laakiin tababarka isweydaarsigu wuxuu kaa caawinayaa kor u qaadida guud ahaan jirdhiskaaga-oo xitaa wuxuu kaa dhigi karaa inaad ku fiicnaato howlaha aad ugu jeceshahay. Gaari yoolalkaaga jirdhiska adiga oo dooranaya jimicsiga beddelka saxda ah. (Kadib, fiiri Sneakers-ka ugu Fiican si aad u burburiso Jadwalka jimicsigaaga.)

Haddii aad rabto: Si dhakhso leh u orod

Isku day: HIIT

Tababbarka u dhexeeya xoogga sare, ama jimicsiga HIIT, ayaa kaa caawin doona inaad xawli yeelato, ayuu yidhi Matthews. (Isku day The HIIT Workout That Tones in 30 seconds) Had iyo jeerna maahan inaad oroddo si aad u sameyso dheellitirkaas faa'iidooyinka leh ee baaskiilka ama elliptical ama fasalka HIIT ayaa kaa caawin doona kor u qaadista xawaarahaaga wadada.

Haddii aad rabto in aad: Sare u booda

Isku day: Pilates

Haddii aad tahay qoob-ka-cayaar ama ciyaaryahan kubbadda koleyga, haddii aad rabto inaad dherer badan hesho, u gudub fasalka Pilates. Boodboodku wuxuu u baahan yahay awood iyo fasalka Pilates wuxuu xoojin doonaa muruqyada lugahaaga sidoo kale wuxuu kor u qaadi doonaa awooddaada inaad muruqyadaada isku qabato oo si dhakhso leh u dheereeyso-taas oo ah waxa aad u baahan tahay inaad hawada ku booddo.

Haddii aad rabto in aad: Kor u qaad wax badan

Isku day: Plyo

Haddii aad tahay CrossFit joogto ah ama aad kor u qaadayso miisaanka kor u qaadida awoodaada, tababarka plyometric- dhaqaaqa sida boodboodka boodboodka, boodhka, iyo sanduuqa boodada - ayaa kaa caawin doona inaad halkaas gaadho. "Waxaad u tababartaa awoodda samaynta dhaqdhaqaaqyo degdeg ah," ayuu yidhi Matthews. Dhaqdhaqaaqa degdega ah, soo noqnoqda (sida kuwa ku jira qorshaha tamarta plyometric) ha isticmaalin wax iska caabin dibadeed ah, laakiin waxay yeelan doonaan murqahaaga oo si adag u shaqeynaya oo samaynaya guulo waaweyn.

Haddii aad rabto: Masaafada tag

Iskuday: tababarka udhaxeeya

Markaad tababbarto dhacdo dulqaadasho ah, sida 100-mayl baaskiil wadid, waxaad u baahan tahay hab isku-dhafan oo ah masaafo-dawlad-goboleed oo kordhay iyo sidoo kale waqtiyo gaagaaban. Haddii dhacdada masaafadaadu tahay raacid baaskiil, ka deg baaskiilka oo samee xoogaa jimicsi socod gaaban si aad uga hortagto dhaqdhaqaaq aad u soo noqnoqda. Haddii aad tababbarto orod 50-mayl ah, fuushan baaskiilka si aad u samayso jimicsiyadaas u dhexeeya.

Haddii aad rabto: Si dhaqso leh uga jawaab

Isku day: qaboojinta ciyaaraha

Isboortiga sida teniska, waqtiga falcelinta iyo deg -deggu waa muhiim. "Fasallada qaboojinta isboortiga ayaa ah ikhtiyaar weyn," ayuu yiri Matthews. "Jimicsiyadu waxay kor u qaadi doonaan awoodda jidhkaaga si dhaqso ah u dardargelin iyo hoos u dhac, si aad u shiddo dime." Haddii aad adigu iskaa u shaqaynayso, samee shaqo degdeg ah iyo dhaq-dhaqaaqa firfircoonida sida laylisyada ku salaysan jaranjarada.

Haddii aad rabto: In aad si hufan u dabaalato

Isku day: Yoga

Neefsashada joogtada ah, laxanka leh ee dabaasha u baahan tahay waa qayb ka mid ah waxa runtii ka dhigaya inay adag tahay haddii kale dadka ku habboon inay si fiican ugu qabtaan barkadda. Si aad u hesho xakameyn dheeri ah, isku day inaad ku darto yoga caadadaada. "Xoojinta neefsashada ee maskaxda/hababka jirka ee kala duwan ayaa si fiican ugu tarjumeysa jimicsi kasta oo aerobic joogto ah," ayuu yiri Matthews. "Xawaarahaas joogtada ah ee neefsashada ayaa runtii waxtar u leh barkadda." Orodyahannada iyo baaskiiladaha, oo inta badan ku dara dabaasha si ay wax uga qabtaan triathalon, ayaa sidoo kale ka faa'iideysan doona tababarka xoogga, maadaama dabaasha ay tahay jimicsi jirka oo dhan ah.

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