Momwe Mungachitire Zinthu Panyumba Pompano, Malinga ndi a Jen Widerstrom

Zamkati

• 1. Gwiritsani ntchito nthawiyi ngati chowiringula choyesera.
• 2. Dzitengereni nokha.
• 3. Khalani pamodzi, muli nokha.
• 4. Simufunika zida zapamwamba, lonjezani.
• 5. Gwiritsani ntchito zida zolimbitsa thupi kunyumba mwanzeru.
• 6. Gwiritsani ntchito malo (ndi moyo) omwe muli nawo.
• 7. Muzigwiritsa ntchito nthawi yanu panja mwanzeru.
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Ngati mumakhala ndi mantha pomwe masewera olimbitsa thupi ndi ma studio anayamba kutseka zitseko zamtsogolo, simuli nokha.

Mliri wa coronavirus mwina wasintha kwambiri pazomwe mumachita komanso mwachangu-zomwe zimaphatikizapo chizolowezi chanu chochita masewera olimbitsa thupi (ndipo mwina moyo wanu wa chibwenzi). Ngati mukusiya mukungoyenda opanda ma barbells anu kapena ma studio anu otentha a yoga, mukudabwa momwe mungayambitsire koyambira kunyumba, pali thandizo. Jen Widerstrom, katswiri wazolimbitsa thupi adakhala pansi Maonekedwe pa Instagram Live yaposachedwa kuti mukambirane zinthu zonse kunyumba zolimbitsa thupi-kuchokera zolemera zoti mugule (ndipo ngati mungafune chilichonse) momwe mungagwiritsire ntchito nthawi yanu panja. Onani malangizo ndi zidule za wophunzitsa kuti apange malo aliwonse ochitira kunyumba (zazikulu, zazing'ono, kapena zodzaza) kukhala malo olimbitsira thupi komanso okwaniritsa.

1. Gwiritsani ntchito nthawiyi ngati chowiringula choyesera.

M'malo modandaula kuti simungakwanitse kutsatira zomwe mumachita monga momwe mumadziwira-chifukwa chosowa zida kapena zinthu, mwachitsanzo-lingalirani njira zonse zosangalatsa, zolimbitsa thupi, kapena zida zomwe mungayesere m'malo mwake. Kaya ndiko kusinthana ndi dumbbells kuchapa zovala kuti muchite squats kapena kutsitsa CrossFit WODs kwa calisthenics, pali zambiri zomwe mungaphunzire kuchokera mthupi lanu ndipo ndizosinthasintha.

"Malangizo anga ndi kukhala ndi chidwi," akutero Widerstrom. “Kodi mungagwiritse ntchito bwanji nthawi imeneyi m'njira yabwino?” Amatsindikanso kuti masewera olimbitsa thupi angagwiritsidwe ntchito ngati chida chambiri kuposa kulimbitsa thupi, makamaka pakali pano. Itha kuchepetsa nkhawa ndikupereka mawonekedwe masiku anu. "Ndikugwiritsa ntchito kuthandiza kukhazikitsa ndandanda yanga," akufotokoza.

2. Dzitengereni nokha.

Kaya mukugwira ntchito yakutali kwinaku mukuphunzitsanso ana anu kunyumba kapena muli pachidutswa chachinayi cha zidutswa 1,000, muyenera kukhala ndi nthawi yanu, akutero Widerstrom. (Zogwirizana: Omwe Amadzisamalira Akatswiri Akugwiritsa Ntchito Kunyumba Kuti Asakhale Okhazikika Pazokha)

Ngati kuchita masewera olimbitsa thupi ndichinthu chosangalatsa kwa inu komanso china chake chomwe mumayembekezera ngati "nthawi" yanu, musaiwale izi munthawi yatsopanoyi, nthawi zambiri chisokonezo. Ngati mukukonzekera nthawi yoyenda galu wanu, kuphika chakudya chamadzulo, ndi kusewera ndi mwana wanu, ndikofunikanso kukonzekera masewera olimbitsa thupi komanso kutenga nthawiyo mozama, akutero.

"Chomwe mukusowa ndi umboni wa momwe mumamvera pambuyo pa tsiku limodzi, ndipo muli ngati," O, ndingachitenso zimenezo! "Akutero. Ndipo musamamve ngati mukufunika kukonzekera sabata yonse momwe mungachitire - ili ndi gawo losadziwika ndipo ndilovomerezeka kuti muwerenge momwe mukupita. Yesani yoga m'mawa wina, ndipo ngati izi sizikumveka, sankhani kapena yesani tsiku lotsatira, atero a Widerstrom. Khalani okoma mtima kwa inu nokha, ndipo dziloleni nokha danga kuti mulephere ndikuyesanso tsiku lotsatira.

3. Khalani pamodzi, muli nokha.

Mukadakhala gulu lochita masewera olimbitsa thupi coronavirus isanayambike, mwina mungakhale opanda chidwi chilichonse chochita masewera olimbitsa thupi nokha popanda mnzanu wolimbitsa thupi kapena chindapusa chochedwa kukupatsirani mlandu. Choyamba, dziwani kuti izi ndizabwinobwino, akutero Widerstrom.

Kuzindikira momwe tingagwirire bwino ntchito kwathu kumakhala kovuta poyamba, koma tayang'anani mbali yabwino: izi kale]," adatero.

Komabe, ngati mudalira malo omwe gululo likukupoperani, mutha kuzipeza m'njira zina - kudzera m'makalasi enieni kuchokera kwa ophunzitsa omwe mumawakonda komanso masewera olimbitsa thupi omwe akupezeka, omwe akupezeka pano kuposa kale, akuwonjezera. "Pezani wina, muwaimbire foni, aike pa FaceTime, ndipo thukuta wina ndi mnzake," akutero. “Chitani ngati ora lokondwa; pafupifupi thukuta. ”

4. Simufunika zida zapamwamba, lonjezani.

Kungosintha zomwe Widerstrom amamutcha kuti Ts atatu - nthawi, tempo, ndi mavuto - mutha kupanga kusiyanasiyana pamachitidwe anu olimbitsa thupi osawonjezera zida zilizonse.

Mwachitsanzo, ngati mukuchita zolimbitsa thupi, "mukangoyenda pang'onopang'ono ndikusintha tempo kapena kupanga nthawi yopumira ndikugwira ntchito, imayamba kukhala yolemetsa kwambiri," akutero a Widerstrom. "Imapangitsa kuti chidwi chake chizikhala chosangalatsa m'maganizo ndipo chimakakamiza anthu ena kulemba ntchito m'misempha yanu ndikukula."

Ngati mukuyang'ana masewera olimbitsa thupi a cardio opanda-brainer omwe mungathe kuwomba muzolimbitsa thupi zanu zolimbitsa thupi, yesani izi kuchokera ku Widerstrom, zomwe zimatsimikizira kugunda kwa mtima wanu ndi ma endorphin kuyenda. Bonasi: Zimakhala zochepa (komanso phokoso lochepa!).

Ngati mukufuna kugwiritsa ntchito zida zatsopano osagula, mutha kutenga chopukutira m'manja - chimodzi mwazomwe amakonda ku Widerstrom kunyumba zolimbitsa thupi. Mutha kuyigwiritsa ntchito kupangira mavuto polanda kumapeto kwake ndikukoka, kapena kupanga ma biceps, kapena mizere.

Mipando ngati bedi kapena mpando wolimba imagwiranso ntchito bwino m'malo mwa benchi kapena bokosi lomwe mumakonda kugwiritsa ntchito pamalo ochitira masewera olimbitsa thupi, akutero Widerstrom. Mpando, makamaka, ndi chida chosunthika kwambiri chomwe chimapereka zosankha zambiri pakukweza kapena kutsitsa machitidwe a thupi lanu, taganizani: tsatirani kukankha ndi manja pampando kapena ma pikes opindika ndi mapazi anu pampando. (Yesani kusuntha kwa bokosi la plyo komwe sikuphatikiza kulumpha kwa bokosi.)

5. Gwiritsani ntchito zida zolimbitsa thupi kunyumba mwanzeru.

Ngati mukufunabe kukhudzidwa ndi kukweza kulemera, Widerstrom akuwonetsa kuti mupange ndalama imodzi mpaka 25- 35-mapaundi-eya, simufunikiranso kugula seti. "Mutha kuigwira ndi dzanja limodzi pamiyendo, manja awiri kumtunda," akutero "Mutha kupanga makina osindikizira paphewa kapena mabenchi pansi. Mutha kuchita mzera umodzi wokha. ”

Ngati simukudziwabe kulemera kwake komwe kuli koyenera kwa inu, akuphwanyanso kwambiri: Ophunzitsa mphamvu zoyambira ayenera kupita pa 20 pounds, intermediates, 25 mpaka 30 pounds, ndipo onyamula apamwamba amatha kugula mapaundi 35 mpaka 40.

6. Gwiritsani ntchito malo (ndi moyo) omwe muli nawo.

Zachidziwikire, zingakhale zabwino kukhala ndi malo ophunzitsira olimpiki olimpiki m'chipinda chanu chapansi ndi zida zonse zapamwamba zomwe mtsikana angalote, koma sizowona kwa anthu ambiri. Ngati mukugwira ntchito mkati mwa chipinda chanu chaching'ono m'nyumba yomwe mumakhala ndi mnzanu, musataye mtima, atero a Widerstrom. Simukusowa malo ambiri kuti mulowe mu masewera olimbitsa thupi-monga umboni wa malo ochepa awa, opanda zida zolimbitsa thupi za cardio. Ndipo ngati mukuda nkhawa ndi zomwe zimapangitsa phokoso (oyandikana nawo pansi ndi kudumpha kwa squat sikusakanikirana ndendende), akulangizani kuti musinthe masewera olimbitsa thupi a plyometrics kuti mukhale ndi masewera olimbitsa thupi ochepa, omwe ndi okoma mtima kwambiri ku ziwalo zanu.

Ngati mukuchita mantha ndikudandaula kudzera munjira yophunzitsira mphamvu ndi mnzanu yemwe mukuyesa naye kuyesayesa kuti azigwira ntchito pabalaza, Widerstrom akuti amalandira, ndipo mukutsimikiza kuti pali zinthu zomwe mungachite kuti muzitsatira ndandanda za wina ndi mnzake, koma kumapeto kwa tsikulo , "Sindingadandaule za izi mopitilira muyeso chifukwa ndikuganiza kuti ndikulankhulana bwino kuti mudziwonere nokha," akutero. "Utha kupitiliza kugwira ntchito ndi winawake pamoyo wako kapena ungokhala moyo wako osadandaula za iwo."

7. Muzigwiritsa ntchito nthawi yanu panja mwanzeru.

Ngakhale kuti malamulo apano okhudza zochitika zakunja angasiyane m'mizinda ndi madera, ndikwachibadwa kufuna kutuluka mpweya wabwino mukakhala otanganidwa tsiku lonse. Koma mmalo mongopita kukathamanga kapena kunyamula kettlebell ndi mateti anu kutsogolo, lingalirani kuthira vitamini Dyo mosavutikira.

"Ndikuganiza kuti pakali pano muyenera kugwiritsa ntchito panja ngati malo otetezeka kuti mupume mpweya wabwino komanso kuganiza bwino popanda kupanikizika pang'ono," akutero Widerstrom. "Sindikufuna kuti uganize kuti 'Ndiyenera kugunda mailosi 12. Ndiyenera kuchita izi pafupipafupi. '”

Ngati mukufuna kuchita masewera olimbitsa thupi panja, Widerstom akuti mutha kuthamanga mwachangu ndikuthamanga kwa mphindi 2 mpaka 3 ndikutsatiridwa ndi mphindi imodzi ndikubwereza. Njira ina ndikuthamangira-i.e. Kuthamanga kwa mphindi 7, kuyenda kwa mphindi 1, kuthamanga kwa mphindi 6, kuyenda kwa mphindi 1, ndi zina zotero. (Zogwirizana: Kodi Muyenera Kuvala Chigoba Cha nkhope Kuthamangira Kunja Pakati Pa Mliri wa Coronavirus?)

Ndipo ngati mukusankha kuchita masewera olimbitsa thupi panja, Widerstrom akuwonetsa kuti muzichita m'mawa mukakhala chete komanso osadzaza. Ziyenera kupita osanena pakadali pano, koma kunenanso kuti: Onetsetsani kuti mukuyenda bwino.

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