I-5 Essential Cross-Training Workouts Bonke Abagijimi Abayidingayo

-Delile

• Ukuqeqeshwa Amandla
• Pilates
• Ukuqeqeshwa kwePlyometric
• I-Yoga
• Ukuphotha
• Buyekeza kwe-

Ukuqeqeshwa okuphambanayo - uyazi ukuthi kungukuqina uma uhlose ukuphehla amandla akho asebenzayo, kepha imininingwane ingaba nzima. Ngakho-ke nansi inhloso yakho: "Ufuna ukwakha imisipha obungeke uyisebenzise ngokujwayelekile ekusebenzeni futhi wandise amandla akho e-aerobic," kusho uHarry Pino, Ph.D., isazi sokuvivinya umzimba e-NYU Langone's Sports Performance Center. "Yilokho ekugcineni okuzokwenza ukuthi usheshe futhi usebenze kahle emgwaqeni noma ezindleleni." Iphutha elenziwa abasubathi abaningi wukuziqeqesha ngokuphambana ngaphandle kwendlela ecacile, ngakho bafaka isikhathi sokujima ngaphandle kokuthuthuka, usho kanje. Sinqume ukujaha sathola ukusebenza okusemqoka okuzokusiza ukuthi uhambe isikhathi eside futhi uqine.

Ukuqeqeshwa Amandla

"Abagijimi bebanga bajwayele ukwenza kusebenze imisipha ethile kuphela lapho begijima, ngakho-ke abasebenzisi amandla aphelele ayo yonke imisipha yabo ndawonye," kusho uKyle Barnes, Ph.D., isazi sokuvivinya umzimba eGrand Valley State University eMichigan. "Ukuqeqeshwa kwe-Resistance kukuphoqa ukuthi unqande noma usebenzise imisipha yakho eminingi." Lapho abagijimi besifazane bempintsha izikhathi ezimbili zokuqeqesha ezisindayo ngesonto amasonto ayisishiyagalolunye - benza amasethi womabili umzimba onyakazayo onjengokucindezela ibhentshi nokunyakaza okuphansi komzimba okufana nama-squats ahlukanisiwe-bathuthukise isikhathi sabo esingu-5K ngamaphesenti angu-4.4 (lokho kufana nokushefa Umzuzu ongu-1, isekhondi elingu-20 esikhathini sokuqeda esiyimizuzu engama-30), kutholwe ucwaningo luka-Barnes. Futhi njengoba abagijimi bevame ukuba yi-quad dominant, ukuqeqeshwa kwamandla kuyithuba lokugxila kuma-glutes. "I-glutes iyisicubu esikhulu kunazo zonke emzimbeni, ngakho empeleni ingenye yemisipha egijima ebaluleke kakhulu," kusho uBarnes.

"Uma singenza lezo zishise futhi zisebenze kahle, uzobona kalula izithuthukisi ekusebenzeni." Ukunyakaza okufana nama-squats nama-deadlifts kuhle ukushaya ama-glutes akho nama-hamstrings.Futhi, esikhundleni sokuyofuna imishini ejimini, uPino uncoma ukunamathela ezinsizeni zamahhala. Lokhu kukuvumela ukuthi wenze kusebenze imisipha yakho engaphezulu bese uphonsela inselelo ibhalansi yakho. (Nansi indlela yokuqeqesha amandla eyenzelwe abagijimi ngqo.)

Pilates

Ukuba nomgogodla oqinile kuzokusiza ukuthi ugweme izingibe ezijwayelekile zefomu (njengokujikeleza okhalo lwakho kakhulu njengoba uhamba) okuqeda ukusebenza kwakho kahle, kusho uPino. Yilapho iPilates ingena khona. "Ama-Pilates akhuluma ngawo wonke umnyombo-hhayi nje i-rectus abdominis kepha nezicubu ezijulile," kusho uJulie Erickson, umqeqeshi oqeqeshiwe wePilates neyoga eBoston. Ukunyakaza njengokunwetshwa kwemilenze ekabili kanye nekhulu kuhle kakhulu ekuphonseni inselelo imisipha ye-ab ejulile. Amanye ama-Pilates Exercises asebenza namathanga angaphakathi, angaba buthakathaka kubagijimi, u-Erickson uthi: "Imisipha yakho yangaphakathi yethanga iyalisekela idolo, ngakho-ke ukuwaqinisa kuzokuvikela ekulimaleni futhi kwenziwe nezinguquko ezisheshayo ekuqondeni kube lula, njengasezindleleni ezinamadwala." Ngisho nokuthola nje ibhola lenkundla yokudlala bese ulicindezela phakathi kwamathanga akho ngenkathi ubukele i-Netflix kungasiza, usho kanje. (Ukuze uthole umphumela ofanayo, zama lokhu kuvivinya okungenalutho kwabagijimi.)

Ukuqeqeshwa kwePlyometric

Ama-Plyos, noma ukuqeqeshwa kwamandla okuqhuma okubandakanya ukweqa, kuyisihluthulelo sokukusiza wakhe isivinini, isifundo sakamuva ku Ijenali Yokucwaninga Amandla Nezimo itholakele. Lapho abacwaningi beneqembu labagijimi beqhubeka nokuqeqeshwa kwabo okujwayelekile, bengeze ukumelana nokuzivocavoca kwe-plyometric, noma bengeze ukuqeqeshwa kwamandla, abagijimi eqenjini le-plyo banciphisa izikhathi zabo ze-3K (ezinamahloni nje amamayela angu-2) izikhathi eziningi-ngamaphesenti angu-2 ngemva kwamasonto angu-12. "Lokhu kubalulekile kubagijimi bamabanga amade ngoba kukhombisa ukuthuthuka emnothweni wabo wokusebenza," kusho umbhali wocwaningo uSilvia Sedano Campo, Ph.D. Lokho kusho ukuthi ngokukhulisa amandla akho aphezulu ngokuqeqeshwa kwe-plyometric, ungagijima ngokushesha ngaphandle kokudinga ukushisa uphethiloli owengeziwe, usho kanje. Gxila ekuzuleni okuvundlile njengokuma okude okumile nokubopha phambili, noma ukweqa. "Lokhu kusebenza kangcono ukuthuthukisa umnotho osebenzayo, ngoba kuhlobene ngqo nobude bezinyathelo," kusho uSedano Campo. Bese ulandela isethi ngayinye yama-plyos nge-sprint esheshayo ukuze uqinisekise ukuthi ukuthuthukiswa kwamandla kudluliselwa ekuhambeni kwangempela. (Le nselelo ye-plyo izovivinya imilenze yakho.)

I-Yoga

Abagijimi banomkhuba wokubheka phansi njalo, okugoqa amahlombe abo phambili bese uvala ngaphambili komzimba, kepha ukuzijwayeza i-yoga kungavula lezo zindawo eziyinkinga, kusho u-Erickson. “Uma uthuthukisa indlela omi ngayo futhi uziqeqeshe ukubheka phambili ngenkathi ugijima, kunweba isifuba sakho ukuze ukwazi ukuphefumula kangcono,” usho kanje. Ukwenyuka komoyampilo emisipheni yakho nakho kungathuthukisa ukusebenza kahle kwakho. IQhawe I kanye ne-warrior II, okwenziwa njalo emakilasini amaningi e-yoga, yizivula zesifuba ezinhle. Futhi lokho kuqina okuzwayo emisipheni yakho nasezintweni eziguqukayo? Ama-asanas amaningi akhuluma ngalezo zindawo, kepha u-Erickson uthanda kakhulu ukugoba okuhleliwe phambili kanye ne-crescent lunge. Ukuze unikeze ama-hammie akho ukunakwa okwengeziwe. (Bheka izimo zethu eziyi-11 ezibalulekile ze-yoga zabagijimi.)

Ukuphotha

Ukwandisa umthamo wakho we-cardio ngaphandle kokushaya ngamandla, ukugibela ibhayisikili okunamandla kuyindlela ephumelelayo yokuhamba, cwaninga Ijenali yaseYurophu ye- Ezemidlalo Isayensi imibukiso. Ama-Triathletes enza izikhathi eziyisithupha zokuhamba ngebhayisikili ephakeme (okubandakanya ama-sprints amaminithi amahlanu) ngaphezu kwamasonto amathathu athuthukise isikhathi sabo sokugijima esingu-5K kuze kube yimizuzu emibili futhi andise i-VO2 max yabo cishe ngamaphesenti ayi-7. Ukuphakama kwe-VO2 kusho ukuthi uzokwazi ukusekela ukuzivocavoca isikhathi eside-okubalulekile uma inhloso yakho kuwukuqeda umjaho omude njengomjaho webanga elide. "Abasubathi abakhuthazelayo bangabambeka ekuqeqesheni imayela elide ngesilinganiso esiphansi, kepha ukuqhuma okufishane kwakha uhlelo lwe-anaerobic, oludingekayo nangesikhathi semicimbi yokukhuthazela," kusho umlobi ocwaningayo uNaroa Etxebarria, Ph.D., isazi sokuvivinya umzimba eNyuvesi eCanberra e-Australia. Ukusebenza kohlelo lwakho lwe-anaerobic kuzokusiza ukunqande ukukhathala. Futhi inzuzo yokwenza i-HIIT yakho ngenkathi uhamba ngebhayisikili ukuthi uvikela amalunga akho kwingcindezi yokushaya phansi ngamabili noma kathathu isisindo somzimba wakho, njengoba kwenza i-sprinting.

Buyekeza kwe-