Sitima ku Stadium
Masitepe: Ali ndi njira yakukumbutsani kuti thupi lanu likhoza kukhala bwino. Kaya mumayamba kumang'ung'udza ndi kukukupizani mutakwera ndege imodzi, kapena mutathamanga pambuyo polemba nkhani zingapo, palibe chophweka ponyamula kulemera kwa thupi lanu.
Izi ndizo chifukwa chake muyenera kutengapo gawo lotsatira kwa bleachers.
Shannon Colavecchio, mwini wake wa studio ya Ballahassee, Badass Fitness, ndiwopsereza wamkulu wa kuika pamodzi masitepe opangira makasitomala ake.
Ndipotu, amatenga ophunzira ake pamsasa ku Florida State University ya Doak Campbell Stadium kuti akawagwiritse ntchito. Malinga ndi Colavecchio, "Palibe makina omwe amatha kuchita masewera olimbitsa thupi angathenso kupindula ndi masewera olimbitsa thupi a masewera, ndipo ziribe kanthu momwe mumathamangira, sichikupatsani mwayi wophunzitsira masewera ngati malo anu ochezera masewera olimbitsa thupi . "
Ndipotu, Colavecchio imatchula zifukwa zazikulu zisanu zomwe muyenera kuikapo masitepe mumayendedwe anu nthawi zonse:
Mpata wothandizira thupi lonse: Mungathe kugwira ntchito iliyonse ya thupi lanu pogwiritsa ntchito zinthu zina monga bleachers, ramps, ndi handrails.
Zosatha zosatha: Pali njira zambiri zosakaniza zochita zanu kuti mupeze wopha munthu.
Palibe masewera olimbitsa thupi, otseguka nthawi zonse: Masukulu ambiri apamwamba, makoleji, ndi malo ammudzi amasiya mabwalo awo ndi masewera otseguka kwa anthu. Pezani kawiri kaye ndondomeko musanatuluke-zingakhale zokhumudwitsa kusonyeza nthawi yomwe malowa atsekedwa kwa zochitika zapadera za ophunzira.
Mtengo wotsika mtengo wotsika: Simukuyenera kupita pansi pa mpeni-ingokwera masitepe! Kuchita masitepe ndi imodzi mwa njira zothandiza kwambiri kuti muthe kumapeto, kumapeto kwa mapeto, mutengapo mbali.
Zimakhala ndi maganizo osasinthika: Kulemba ntchito kumapangitsa kuti umve ngati ukufa, koma ukaphwanya pulogalamuyi, udzamva kuti sungatheke.
Maphunziro a Stadi a Colavecchio
Pambuyo pofufuza malo a anthu ozunguza bwalo lanu, musangoyenda ndikukwera masitepe yesetsani (ntchito yopweteka) yovomerezeka ya Colavecchio. Zidzakhala zophweka, koma zikadzatha, mudzamva bwino kwambiri.
1. Kuphweka Kwambiri
Yambani ndi kutentha kosavuta. Tengani maulendo awiri kuzungulira njira kapena stadium, mukuyenda mofulumira. Izi zidzakonzekereni kwa maminiti atatu oyambirira a ma cardio.
2. Cardio Drills
Yendetsani kupyola muzitoliro zotsatirazi, mukulimbikira mwakhama kwa masekondi makumi atatu ndi atatu:
- Jacks: Yesani ma jacks oyenera kulumpha.
- Zokonzeka: Zokwera pansi, kuthamanga mwamsanga, ndi masekondi angapo "Ikani" mmbuyo mwa thabwa mwa kuyika manja anu pansi pa mapewa anu, kubwezeretsanso mapazi anu ndikulowa malo opanda pake musanabwererenso pamalo otsika kumene mumapitiliza kuthamanga.
- Zojambulajambula : Chitani phokoso lamakono lolowera kumbuyo, ndilo, ngati kuti iwe unali masewera olimbitsa thupi paulendo. Yambani mwayendetsa phazi lanu lamanja kupita kumanja, ndiyeno mukuchepetsani mwendo wanu wamanzere kumanja kwanu mukamalowa mumtunda. Gwiritsani phazi lanu lamanja, muthamangitse phazi lanu lakumanzere kenako kumanzere musanayambe mwendo wanu wakumanja kumanzere kwanu.
- Mapeto apamwamba: Thamangani pamalo pomwe mukugwada pamwamba ngati momwe mungathere pachifuwa chanu ndi sitepe iliyonse.
- Zisakani zazing'ono: Sungani mikono 10 kumanja musanayambe kubwerera ku malo anu oyambira-pitirizani kumangogwedeza mobwerezabwereza kwa masekondi 30 onse.
- Mitsempha : Gwiritsani pansi pansi, ikani manja anu pansi pamapewa anu, bwererani mmbuyo kumalo anu ozungulira, gwiritsani mapazi anu kumalo awo oyambira, ndikudumphira mumlengalenga mokwanira momwe mungathere. Kumbukirani kugwada ndi mawondo anu ndi chiuno mwakachetechete kuti muchepetse zotsatira za kulumpha kulikonse.
3. Hitani Masitepe
Tsopano kuti mwatenthedwa bwino, ndi nthawi yogunda masitepe:
Kuthamanga ndi kutsika kwa anthu awiriwa
Pangani masewera 25
Gwiritsani ntchito mapepala okwera 15 a benchi, kumbali yowongoka ndi kumanzere, pogwiritsa ntchito mabenchi a blueener monga nsanja yanu
Bwerezaninso dera lonse kawiri.
4. Zogwiritsa ntchito Ramp Drills
Ngati muli ndi mpata pamsewu wanu (nthawi zambiri izi zimagwiritsidwa ntchito ku malo akuluakulu), yesetsani kuwonjezera zolembazi:
Kuthamanga kuchokera pansi mpaka pamwamba pa mpanda kamodzi
Kuthamanga msinkhu umodzi wa mapepala, kenaka pangani maulendo 15, ma burpees 10, ndi mphindi imodzi yokhala pakhoma pokhapokha mutakwera pamwamba
Zopangira Zolemba Zopangira Zochita
Kaya mumagwiritsa Ntchito Kolavecchio pochita masewera olimbitsa thupi kapena masitepe ena ochita masewera olimbitsa thupi, pali zinthu zingapo zomwe muyenera kukumbukira musanayambe.
Nthawi zonse muziwotha bwino musanamenyane ndi azimayi.
Bweretsani madzi ndi kumwa madzi 10 mpaka 15 mphindi, makamaka mukamachita masewera otentha.
Ngati mudzakhala mukuchita masewero olimbitsa thupi, ganizirani kubweretsa matati.
Dziwani ndondomeko ya malo ndikukonzekera zochitika zina.
Bweretsani bwenzi lanu kapena mujowine gulu lodzipereka-ndilobwino komanso losangalatsa kusiyana ndi kupita nokha.
Yesani Kuchita Zochitika Panyumba Panyumba
Ngati mulibe mwayi wopita ku bwalo lamasewera kapena masewera, mukhoza kusinthasintha kayendedwe ka Colavecchio pa masitepe alionse kunyumba kwanu kapena ku ofesi. Gwiritsani ntchito malangizo awa kuti muyambe:
Kuwombera modzidzimutsa kwa mphindi zisanu, ndikutsatiridwa ndi mphindi zitatu za cardio zowona pamwambapa (jacks, okonzeka, okonza masewera, mawondo apamwamba, mawonekedwe a pambali, ndi mabarupe).
Gwiritsani ntchito masitepe poyendetsa masitepe amodzi ndi masitepe atatu, ndikutsatira zochitika pamwambapa (masewera, masitepe, masitepe, ndi masewera olimbitsa thupi). Malizitsani kayendedwe kawiri konse.
Sungani ndondomeko ya mapulaneti poyendetsa masitepe amodzi ndi atatu mmwamba, ndikutsatira zozizwitsa zomwe tazilemba pamwambapa (kuthamanga kumodzi ndi pansi pamasitepe, pushups, burpees, ndi malo okhala). Bweretsani mkangano wonse katatu.
Mawu Ochokera
Masitepe olimbitsa thupi ali ovuta kwambiri. Ngati mutangoyamba pulogalamu yochita masewera olimbitsa thupi, mungafune kuyesa kuyesa masewerawa mpaka mutapanga mlingo woyambira wa kupirira mtima ndi mphamvu ya thupi. Ngati ili nthawi yanu yoyamba kugunda masitepe, musachite mantha kuti muzengereza. Palibe manyazi mu malonda akuyenda kuti muthamange kapena kuchepetsa kuchuluka kwa masitepe omwe mumakwera. Ndi bwino kutsegula njira yanu kulowa mu pulogalamu yatsopano kusiyana ndi kutha kwachisoni kwambiri kuti muzichita masabata.