Nike + NYC Yopanga Maphunziro Amasabata Awiri Kuti Mukhale Othamanga Bwino

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Tsiku lililonse, makochi a Nike + NYC amatsogolera ndikuchita masewera olimbitsa thupi m'misewu ya Big Apple, kugwiritsa ntchito mzindawu ngati masewera olimbitsa thupi osafunikira. Koma simukuyenera kukhala ku NYC kuti "Ingochitani" ndi Nike + NYC Run Club Head Coach Chris Bennett ndi Nike + NYC Master Trainer Traci Copeland, omwe adagwirizana kuti apange dongosolo lapaderali. Maonekedwe. Ndi masiku atatu ophunzitsidwa, masiku awiri akuthamanga, ndi masiku awiri osinthasintha pa sabata, ndondomekoyi ikuphatikiza Nike+ Training Club ndi Nike+ Running kuti mukhale othamanga, othamanga, komanso othamanga, kaya mukungoyang'ana kuti mukhale olimba kapena kukonzekera mpikisano.

Momwe Imagwirira Ntchito:

Mudzaphatikizana ndikupondaponda pansi ndi masewera olimbitsa thupi. "Kuthamanga ndi kuphunzitsa ndi othandizana nawo milandu," akutero a Copeland. "Tulukani kunja kwa malo anu abwino ngati mumakonda kuchita masewera olimbitsa thupi m'njira imodzi."

Kodi ndinu othamanga amene amakana kuphunzira zolimba? "Kuti ukhale wothamanga wabwino, uyenera kukhala katswiri wothamanga," akutero a Bennett. "Maphunziro ndiwothokoza kwambiri kuthamanga. Sikuti mukungokhala othamanga bwino, koma maphunziro onsewo amakupangitsani kukhala olimba kwambiri kuti mupweteke." (Onaninso mphamvu zolimbitsa thupi kwa othamanga.)

Lolemba ndi Lachitatu, mukhala ndi machitidwe osiyanasiyana a Nike + Training Club app Conditioning Corp ndi Butt Buster. "Kuthamanga ndi gulu limodzi," akutero Copeland. "Masewerowa amawotcha mbali zosiyanasiyana za thupi lanu kuti gulu limodzi la minofu lisatuluke." Lachisanu, mudzatambasula gawo la yoga. "Maphunziro amtunduwu amangokuthandizani ngati mukufuna kukhala othamanga bwino ndikukupangitsani kuthamanga komanso kukuthandizani kuti mupite nthawi yayitali," akutero Copeland. (Zatsopano ku yoga? Onani maupangiri 12 apamwamba a yoga yoyamba.)

Ngati ndinu masewera olimbitsa thupi amene mumathawa cardio, yesani kuyesayesa. "Mtundu uliwonse wa masewera olimbitsa thupi udzakhala wophatikizana ndi cardio ndi maphunziro. Ndipo kuthamanga ndi njira yabwino kwambiri ya cardio, "akutero Copeland. "Zimakupatsani chidwi chokwaniritsa. Valani nsapato zanu ndikuwona kutalika kwake." Ndipo kumbukirani, “ngati muli ndi thupi, ndinu wothamanga,” akutero Bennett.

Lachiwiri ndi Lachinayi, muphunzira zida zolimbitsa thupi zomwe mungathe kuzisintha kosatha m'masabata akubwera: Kuthamanga Kwambiri, Kuthamanga Kwambiri, Kulimbitsa Thupi, ndi Tempo Run.

Pomaliza, kumapeto kwa sabata lanu muli ndi ufulu wodzaza kulimbitsa thupi komwe mumakonda, kaya ndi kalasi yothamanga, kukwera sabata kumapeto, chilichonse. "Khalani omasuka kupanga dongosolo la masiku asanu ndi awiri," akutero Bennett, yemwe akupereka malingaliro othamangirako mosavuta. "Pita ndi mnzako, uchepetse, ndikuphunzirabe kena kake kothamanga. Iyenera kukhala yopsinjika kwambiri momwe zingathere."

Chotsatira Ndi Chiyani?

Copeland ikulimbikitsanso kubwereza maphunzilo kwa mwezi umodzi. Mukakhala omasuka, onjezerani zolemera kapena mpira wamankhwala kuti mupoperere kuyenda. "Ndimakonda kudzitsutsa," akutero. "Mwinanso nditha kugwira thabwa lalitali. Mwina nditha kuchita mphindi ziwiri lero m'malo mokhala limodzi." Ndipo mutha kutembenukira ku pulogalamu ya Nike + Training Club kuti mupeze malingaliro ochulukirapo kuchokera ku masewera olimbitsa thupi 100 opangidwa ndi Nike Master Trainers.

Pambuyo pa masabata awiri akuthamanga, Bennett amalimbikitsa othamanga kusewera ndi liwiro, mtunda ndi zopita patsogolo. "Anthu nthawi zambiri amakhala othamanga kwambiri komanso olimba kuposa momwe amaganizira," akutero Bennett. Mwachitsanzo, bwerezani kulimbitsa thupi mwachangu ndi kuchuluka kwakanthawi kofanana, koma dzipatseni mpumulo wa masekondi 90 m'malo mwa mphindi ziwiri pakati pobwereza. Kapena talitsani mtunda wa Progression Run kapena Tempo Run.

Ngati muli ku New York City, mupeza mndandanda wathunthu wa Nike + NYC pa Nike.com. Ndipo mosasamala kanthu komwe mungatuluke thukuta, gwiritsani ntchito pulogalamu ya Nike + Training Club kuti muwone momwe mungapangire, onjezerani masewera olimbitsa thupi a Nike + ndi ma booleti osinthidwa, kutsata zolimbitsa thupi ku TV kapena piritsi yanu, ndi zina zambiri. (Ndipo ngati kuli kozizira kwambiri kutuluka panja? Yesani zolimbitsa thupi zathu zamkati za cardio calus crusher kuti muzitsatira magawo anu a cardio!)

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