Kungani Kufanele Uphinde Uthathe Isivivinyo SikaMongameli Sokuqina Ebangeni lesi-5

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Uyazikhumbula lezo zinsuku ekilasini lokuzivocavoca lapho ubuphoqeleka ukuba ugijime imayela futhi wenze ama-pushups amaningi nokuhlala phansi ngangokunokwenzeka? Yabizwa ngokuthi yi-Presidential Fitness Test- futhi izivivinyo ezaziqokile zingase zingabonakali zisekude kakhulu: Ukuqeqeshwa komzimba nokuzivocavoca okusebenzayo kuphakathi kwezindlela eziphezulu zokuzilolonga ngonyaka ka-2015, ngokusho kocwaningo lwakamuva olwenziwe yi-American College of Sports Medicine. (Funda kabanzi mayelana ne-10 Biggest Fitness Trends yango-2015.) Lokho kusho ukuthini: ukubuyela "kuzisekelo" zokuqina - uhlobo lokuzivocavoca olwenzile emfundweni yomzimba yezikole eziphakathi.

Futhi lokho kungukuqabuleka uma ucabanga ezinye zezindlela zangaphandle zokuzilolonga esizibonile ziza futhi -ngokubonga! -Go. Ngaphezu kwalokho, kunesizathu sokuthi abantu bafunge ngalezi zinyathelo eziyisisekelo: Umbhali oholayo wenhlolovo ye-American College of Sports Medicine uWalter R. Thompson, Ph.D., usanda kutshelwa IWashington Post: "Lezo zivivinyo ezakha iPresidential Fitness Test (engihlulekile ngiseyingane) zihlala ziyisisekelo sokusebenza kahle." Lokho kwasenza sacabanga. Yini ekulolo vivinyo namuhla-nokuthi hlobo luni lwamaphuzu ongaluthola thina uyizame njengabantu abadala?

Sithole. Nikeza lokhu okulandelayo ukuze uthole ukuthi ngabe ukulungele yini ukwedlula ibanga lesihlanu. Landa isipredishithi ukuze urekhode idatha yakho futhi uhumushe ukuthi imiphumela yakho isho ukuthini. Sazise ukuthi wenza kanjani kumazwana angezansi noma ku-Twitter @Shape_Magazine. Ngikufisela inhlanhla!

I-Cardio:

1-Mile Run

Lokhu kulula kakhulu: Gijima imayela elilodwa ngokushesha ngangokunokwenzeka.

PACER (Progressive Aerobic Cardiovascular Endurance Run)

Maka inkambo engamamitha angama-20 (noma iya ethrekhi) ngezigaxa noma ngoshoki. Gijimani uze uqede futhi ubuye kaningi ngangokunokwenzeka. Nakhu ukubamba: Ngomzuzu wokuqala, unamasekhondi ayi-9 wokuqalisa ithanga ngalinye lamamitha angama-20. Bese, uthola isigamu sesekhondi isikhathi esincane ukukwenza umzuzu ngamunye ngemva kwalokho! Ngakho-ke, uma uhamba isikhathi eside, kufanele ugijime ngokushesha. Uma wehluleka, yima.

Ukuhlolwa Kokuhamba

Hamba imayela ngesivinini sokuhamba esingaguquguquki, esisheshayo. Ngemva kwalokho, rekhoda isibalo sakho sokushaya kwenhliziyo esingamasekhondi angu-60.

Amandla:

Ukujima

Yenza okuningi ngangokunokwenzeka (wehlisa kuze kube yilapho izindololwane zigoba ku-90 degrees) kuze kube yilapho ifomu liphuka kabili. Amakhefu efomu ahlanganisa ukuphumula (gcina ijubane eliqinile-ukwenza mayelana nokuphusha okukodwa njalo ngemizuzwana emi-3), ungehlisi ukuya kuma-degree angu-90, ukubuyisela emuva, noma izingalo ezinweba ngokugcwele.

Ama-Curl-Ups

Gcwalisa okuningi ngangokunokwenzeka, kuze kufike ku-75. Misa uma ifomu lakho liphuka kabili (ifomu lekhefu lifaka ikhanda ukungashayi umata phakathi kwama-reps, izithende eziphuma kumata, noma ukuphumula phakathi kwe-reps.)

Phakamisa iTrunk

Lala ubheke phansi izingalo zinxane bese uphakamisa kancane umzimba ongaphezulu uwususe phansi, ufike kumayintshi angu-12. Yiba nomlingani osebenzisa irula ukukala ibanga ukusuka phansi kuya kwesilevu. Phumula, bese uphinda futhi bese usebenzisa inombolo ephakeme.

* Ngaphezu kwalezi zivivinyo ezintathu, kunezindlela ezimbili ezingasetshenziswa esikhundleni se-pushup (ukuguqulwa kokudonsa okushintshiwe, ukudonsa, nokulengiswa kwengalo), nokuhlolwa kokuzikhethela okubili (i-back-saver sit-and-reach nehlombe ukwelula). Uma unentshisekelo kulezo zivivinyo, thola okuningi lapha.

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