Chifukwa Chake Muyenera Kutenga Mayeso A Presidential Fitness kuyambira 5 Giredi

Zamkati

• Onaninso za

Kumbukirani masiku amenewo mu kalasi yochitira masewera olimbitsa thupi pomwe mudakakamizidwa kuthamanga mailo ndikupanga ma pushups ndi ma sit-up ambiri momwe mungathere? Amatchedwa Presidential Fitness Test-ndipo machitidwe omwe adapanga mwina sangawoneke kuti ali kumbuyo kwambiri: Kuphunzitsa zolimbitsa thupi komanso magwiridwe antchito ndi zina mwazomwe zakhala zolimbitsa thupi mu 2015, malinga ndi kafukufuku waposachedwa kuchokera ku American College of Sports Medicine. (Werengani zambiri za The 10 Biggest Fitness Trends of 2015.) Zomwe zikutanthawuza: kubwerera ku "zoyambira" zolimbitsa thupi-mtundu wa masewera olimbitsa thupi omwe mudachita kusukulu yasekondale.

Ndipo zimakhala ngati zotsitsimula mukaganizira zamasewera olimbitsa thupi omwe tawawona akubwera ndipo, zikomo!-pitani. Kuonjezera apo, pali chifukwa chomwe anthu amalumbirirabe ndi machitidwe oyambirirawa: Wolemba wamkulu wa kafukufuku wa American College of Sports Medicine Walter R. Thompson, Ph.D., posachedwapa adanena. The Washington Post: "Zochita zija zomwe zimapanga Purezidenti Fitness Test (zomwe ndidalephera ndili mwana) zimakhala maziko olimbikira ntchito." Zimenezo zinatipangitsa kuganiza. Zomwe zili pachiyeso lero-ndi mtundu wanji wa zigoli zomwe zingathe ife ayese ngati achikulire?

Tinazindikira. Perekani zotsatirazi kuti mudziwe ngati ndinu oyenera kuposa giredi lachisanu. Tsitsani spreadsheet kuti mulembe deta yanu ndikumasulira zomwe zotsatira zanu zikutanthauza. Tiuzeni momwe mumachitira mu ndemanga pansipa kapena pa Twitter @Shape_Magazine. Zabwino zonse!

Cardio:

Kuthamanga kwa 1-Mile

Izi ndizosavuta: Thamangani mailo imodzi momwe mungathere.

PACER (Kupita Patsogolo Aerobic Mtima Kupirira Kuthamanga)

Lembani maphunziro a mamita 20 (kapena pitani ku njanji) ndi ma cones kapena choko. Thawirani kumapeto ndi kubwerera kangapo momwe mungathere. Nazi izi: Munthawi yoyamba, muli ndi masekondi 9 othamanga pamiyendo iliyonse ya mita 20. Kenako, mumapeza theka lachiwiri la mphindi yocheperako chitani izi mphindi iliyonse zitatha izi! Chifukwa chake, mukamapita nthawi yayitali, muyenera kuthamanga kwambiri. Mukalephera, siyani.

Kuyesa Kuyenda

Yendani mtunda wautali mtunda woyenda mosadukiza. Pambuyo pake, lembani kuchuluka kwanu kwamasekondi 60.

Mphamvu:

Zokankhakankha

Chitani zambiri momwe mungathere (kutsitsa mpaka zigongono zikugwera mpaka madigiri 90) mpaka mawonekedwe atasweka kawiri. Kupuma kwa fomu kumaphatikizapo kupumula (kukhalabe ndi mayendedwe okhazikika-kuchita kamodzi pa masekondi atatu aliwonse), osatsika mpaka madigiri 90, kubwerera kumbuyo, kapena kutambasula manja mokwanira.

Ma Curl-Ups

Lembani zambiri momwe mungathere, mpaka 75. Imani ngati fomu yanu itasweka kawiri (mawonekedwe amtunduwu akuphatikizira mutu osagunda mphasa pakati pa ma reps, zidendene kuchokera pamphasa, kapena kupumula pakati pa reps.)

Thunthu Kwezani

Gonani pansi ndi mikono ndi mbali ndikunyamula pang'onopang'ono pansi, mpaka mainchesi 12. Khalani ndi mnzanu kuti agwiritse ntchito wolamulira kuti ayese mtunda kuchokera pansi mpaka pachibwano. Pumulani, kenako kubwereza kamodzi ndikugwiritsa ntchito nambala yayikulu.

* Kuphatikiza pa mayeso atatuwa, pali njira ziwiri zosinthira pushup (kusinthidwa kosunthika, kukokera mmwamba, ndi kusinthasintha mkono), ndi mayeso awiri osankha (kubwerera kumbuyo ndi kufikira ndi phewa kutambasula). Ngati mukufuna mayesowa, pezani zambiri apa.

Onaninso za