Ndipo Zochita Zolimba Kwambiri Mu 2016 Zikhala ...

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Yambani kukonzekera malingaliro anu a Chaka Chatsopano: American College of Sports Medicine (ACSM) yalengeza zakulosera kwawo kwapachaka ndipo, kwa nthawi yoyamba, machitidwe olimbitsa thupi akuti ukadaulo wowoneka bwino ukhala woyamba kukhala wathanzi mu 2016. (Sindingathe kunena kuti tadabwa ndendende ndi nkhani, taganizirani kuchuluka kwa Maonekedwe Ogwira ntchito amakonda owatsatira olimba!)

Zotsatira zafukufuku, zosindikizidwa lero mu ACSM's Health & Fitness Zolemba, kuwulula kuti matekinoloje ovala zovala adapitilira zochitika monga kuphunzitsa thupi (nambala wani mu 2015) ndi HIIT (nambala 1 mu 2014) kuti atenge malo apamwamba.

"Zipangizo zamakono tsopano ndizofunikira pamoyo wathu watsiku ndi tsiku ndipo zasintha momwe timakonzera ndikusamalira magwiridwe athu," watero wolemba kafukufuku Walter R. Thompson, Ph.D. "Zida zovalira zimaperekanso mayankho mwachangu omwe angapangitse wovalayo kudziwa momwe amagwirira ntchito komanso zomwe zingalimbikitse wogwiritsa ntchito kukwaniritsa zolinga zawo zolimbitsa thupi." (Kuphatikiza apo, pali njira 5 Zabwino Zomwe Mungagwiritsire Ntchito Fitness Tracker Yomwe Simunaganizirepo.)

Kuphatikiza pa kuwonjezera kwaukadaulo wovala, maulosi a ACSM (omwe tsopano ali mchaka cha khumi) ndi ofanana ndendende ndi 2015-zomwe zimakhala zomveka popeza akutsata zomwe akuyembekeza kuti azikhalabe kwakanthawi. Komabe, mitu iwiri yowonjezera idawonekera pamwamba pa 20: kusinthasintha komanso kuyenda kwama roller, komanso mapulogalamu ogwiritsa ntchito pafoni. (Izi ndi zochitika ziwiri zomwe tili ndithudi wokwera ndi. Onani malo 5 Otentha Okutulutsani Musanachite Chilichonse.)

Kafukufukuyu adamalizidwa ndi anthu opitilira 2,800 azaumoyo komanso olimbitsa thupi padziko lonse lapansi omwe adapatsidwa mwayi wazosankha 40. Nayi mndandanda wathunthu wazikhalidwe 10 zapamwamba zakuya za 2016.

1. Zipangizo zamakono. Mwina simunafune kafukufuku kuti akuuzeni kuti owongolera olimba, mawotchi anzeru, oyang'anira kugunda kwa mtima, ndi zida zolondolera za GPS kuchokera kumitundu ngati Jawbone, Fitbit, Apple Watch, Garmin, ndi zina zambiri, zipitilira kukhala zazikulu mu 2016. Tsopano , komabe, ndizoposa kungowerenga masitepe. Dziwani momwe Tekinoloje Yatsopano Yobvalira Ikhoza Kusinthira Yanu Yakale FItness Tracker ndikuwona Zovala zolimbitsa Thupi Zomwe Ziwirizi

2. Kuphunzitsa zolimbitsa thupiPalibe chinsinsi kuti ndife okonda masewera olimbitsa thupi - kugwiritsa ntchito zida zochepa kumapangitsa kukhala kosavuta komanso kotchipa kochita kulimbitsa thupi kulikonse. Ndipo sikumangokhalira kukankhira-mmwamba ndi kukoka-kukhazikitsanso masewera olimbitsa thupi olimbitsa thupi ndi masewera olimbitsa thupi: Circuit Training Goes Old School for the Total-Thupi Burn.

3. Maphunziro apamwamba kwambiri (HIIT). HIIT imalongosola kulimbitsa thupi kulikonse komwe kumasinthana pakati pa kuchita masewera olimbitsa thupi kwambiri komanso nthawi yokhazikika yochita zolimbitsa thupi kwambiri kapena kupuma kwathunthu, ndipo kulimbitsa thupi konse kumatha kukhala mphindi 30 kapena kuchepera - chimodzi mwazabwino zake zambiri! (Yesani HIIT Workout iyi yomwe imamveka mu Masekondi 30.)

4. Kulimbitsa mphamvu. Zedi, mudzamanga minofu, koma mudzawotcha mafuta ochulukirapo, kuwotcha zopatsa mphamvu zambiri, ndikuteteza thanzi lanu la mafupa ndi misala yanu, ndikupangitsa kulimbitsa thupi kukhala chinthu chofunikira kwambiri zilizonse pulogalamu yolimbitsa thupi. (Zochita zophunzitsira mphamvu izi ndi The Perfect Total-Body Workout kwa Maanja.)

5. Ophunzira odziwa bwino ntchito zolimbitsa thupi. Chaka chino, tawona kukwera kwa wophunzitsa payekha kutchukitsa anthu otchuka, ndikugogomezera kufunikira kwa ziphaso zadziko komanso zizindikilo kuposa kale.

6. Maphunziro aumwini. Kaya mukuyang'ana kuphunzira zingwe kapena kukwaniritsa zolinga zatsopano zolimbitsa thupi, ophunzitsa anu amakhalabe njira yanzeru yopezera zambiri pa nthawi yanu yochitira masewera olimbitsa thupi. (Dziwani Bodza Loyamba. 1 Lonena Zodziphunzitsa.)

7. Kulimbitsa thupi. Kutengera lingaliro lakuti zolimbitsa thupi zomwe timachita ziyenera kutsanzira ndikuthandizira zochitika za tsiku ndi tsiku, monga kugwada, kunyamula zinthu, kukwera masitepe, kukoka kapena kukankhira zitseko zotseguka, 'kachitidwe' kameneka kamamveka bwino. (Izi Zochita Zolimbitsa Thupi 7 zitha kukuthandizani kuti muyambe.)

8. Mapulogalamu olimbitsa thupi achikulire. Kafukufuku akuwonetsa kuti pambuyo pa 40, timayamba kuchepa minofu ndi nyonga, motero mapulogalamu olimbitsa thupi omwe amachititsa kuti achikulire akhale athanzi komanso otakasuka ndiofunikira. Ndife okondwa kuwona kuti akatswiri azaumoyo ndi zolimbitsa thupi apitiliza kuyang'ana kwambiri pakupanga mapulogalamu olimbitsa thupi olingana ndi msinkhu komanso otetezeka mu 2016.

9. Kuchita masewera olimbitsa thupi komanso kuwonda. Izi zingawoneke ngati zopanda pake pakunena kwina, koma kuwonjezera pakuchita masewera olimbitsa thupi, zakudya zopitilira kukhala gawo lofunikira pamapulogalamu ochepetsa kunenepa. (Chabwino Ndi Chiyani Pakuchepetsa Kuwonda: Zakudya Kapena Zolimbitsa Thupi?)

10. Yoga. Ndikusintha kwatsopano monga yoga wamafuta ndi yoga yamchere yopezeka ndi zomwe zimawoneka ngati mphindi, yoga ndiyotchuka kwambiri kuposa kale lonse. Ngakhale zatsika pang'ono pamndandanda wa chaka chino, sizosadabwitsa kuti zochitikazo-zomwe zikuphatikiza Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda, ndi ena-zikhalabe pamikhalidwe 10 yapamwamba mu 2016. . (Yesani Maonekedwe 14 awa Kuti Mukonzenso Njira Yanu ya Vinyasa!)

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