I-5 Essential Cross-Training Workouts Bonke abagijimi bayayifuna

Umxholo

• Uqeqesho lwamandla
• Pilates
• Uqeqesho lwePlyometric
• Yoga
• Ukujikeleza
• Uphengululo lwe

Uqeqesho olunqamlezileyo-uyazi ukuba yi-de rigueur ukuba ujonge ukuhambisa amandla akho okusebenza, kodwa izinto ezithile kunokuba yinto encinci. Nantsi ke injongo yakho: "Ufuna ukwakha izihlunu ongenakukwazi ukuzisebenzisa xa usenza kwaye wandise amandla akho e-aerobic," utshilo uHarry Pino, Ph.D., ugqirha womzimba kwiZiko lokuSebenza lezeMidlalo le-NYU Langone. "Yiloo nto ekugqibeleni eya kukwenza ukuba ukhawuleze kwaye usebenze ngakumbi endleleni okanye kwiindlela." Impazamo eyenziwa ngabadlali abaninzi kukuzilolonga ngaphandle komkhombandlela ocacileyo, ngoko ke babeka ixesha lokuzilolonga ngaphandle kokuqhubela phambili, utsho. Sinqumle ekuleqeni saza safumana ukusebenza okuphambili okuya kukunceda ukuba uhambe ixesha elide kwaye womelele.

Uqeqesho lwamandla

Iimbaleki ezikude ziqhelana nokusebenza nezihlunu ezithile kuphela xa zibaleka, ngoko ke azisebenzisi amandla azo zonke izihlunu xa zidibene,” utshilo uKyle Barnes, Ph.D., isazi sokuzilolonga kwiYunivesithi yaseGrand Valley State eMichigan. "Uqeqesho lokuchasana lukunyanzela ukuba wenze isivumelwano okanye usebenzise izihlunu zakho." Xa iimbaleki ezibhinqileyo zixinzelele kwiiseshoni ezimbini zoqeqesho olunzima ngeveki kwiiveki ezisithoba-ukwenza iiseti zozibini ezingaphezulu zomzimba ezifana nokucinezela ibhentshi kunye nomzimba osezantsi oshukumayo njenge-squats-squats-baphucula ixesha labo le-5K nge-4.4 ekhulwini (oko kufana nokucheba Umzuzu we-1, imizuzwana ye-20 kwimizuzu engama-30 yokugqiba ixesha), uphando lukaBarnes lufunyenwe. Kwaye ekubeni abagijimi bavame ukuba yi-quad dominant, uqeqesho lwamandla lithuba lokugxila kwi-glutes. "Amagqabantshintshi sesona sihlunu sikhulu emzimbeni, ngenxa yoko sesinye sezona zihlunu zibalulekileyo zibalekayo," utshilo uBarnes.

"Ukuba singazifaka emlilweni kwaye sisebenze ngokufanelekileyo, uya kubona ngokulula izixhasi." Ukuhamba njenge-squats kunye ne-deadlifts kulungile ukubetha i-glutes yakho kunye ne-hamstrings.Kwaye endaweni yokuya koomatshini kwindawo yokuzivocavoca, uPino ucebisa ukuba unamathele kubunzima basimahla. Oku kukuvumela ukuba usebenze ngakumbi kwiimisipha zakho eziphambili kwaye ucelomngeni umlinganiso wakho. (Nantsi indlela yoqeqesho lwamandla eyenzelwe ngokukodwa iimbaleki.)

Pilates

Ukuba nesiseko esomeleleyo kuya kukunceda uphephe imigibe eqhelekileyo (njengokujikelezisa i-pelvis yakho kakhulu njengoko uqhuba) oko kuthoba ukusebenza kakuhle kwakho, utshilo uPino. Kulapho uPilates angena khona. "Iipilates zijongana nengcambu yonke-hayi nje i-rectus abdominis kodwa izihlunu ezinzulu," utshilo uJulie Erickson, umqeqeshi oqinisekisiweyo wePilates kunye nowe-yoga eBoston. Ukushukuma okunjengokolulwa kwemilenze ephindwe kabini kwaye ikhulu lilungile ngakumbi kumngeni kwizihlunu ze-ab ezinzulu. Ezinye ii-pilates zisebenza nasemathangeni angaphakathi, anokuba buthathaka kwiimbaleki, u-Erickson uthi: "Imisipha yakho yangaphakathi ethangeni ixhasa idolo, ngoko ke ukuwomeleza kuya kukukhusela ekonzakaleni kwaye wenze utshintsho olukhawulezileyo kwicala elilula, njengakwindlela enamatye." Nokuba ufumana nje ibhola yebala lokudlala kwaye uyicinezele phakathi kwamathanga akho ngelixa ubukele iNetflix inokunceda, utshilo. (Iziphumo ezifanayo, zama le barre Workout yeembaleki.)

Uqeqesho lwePlyometric

Iiplyos, okanye uqeqesho lwamandla okuqhushumba olubandakanya ukutsiba, zezona zinto ziphambili ekuncedeni ukuba wakhe isantya, uphononongo lwakutsha nje kwifayile ye- Ijenali yaMandla kunye noPhando lokuBambisa ifunyenwe. Xa abaphandi babe neqela labagijimi baqhubeka noqeqesho lwabo oluqhelekileyo, bongeza ukuchasana kunye nokuzivocavoca kwe-plyometric, okanye ukongeza uqeqesho lwamandla, abagijimi kwiqela le-plyo banciphisa i-3K yabo (i-shy ye-2 miles) amaxesha amaninzi-nge-2 ekhulwini emva kweeveki ze-12. "Oku kubalulekile kwiimbaleki zemigama kuba kubonisa ukuphucuka kuqoqosho lwabo," utsho umbhali wophando uSilvia Sedano Campo, Ph.D. Oko kuthetha ukuba ngokwandisa amandla akho aphezulu ngoqeqesho lweplyometric, ungabaleka ngokukhawuleza ngaphandle kokufuna ukutshisa amafutha, utshilo. Gxila kukutsiba okuthe tye njengokuma okude nokutsiba phambili, okanye ukutsiba. "Ezi zisebenza ngakumbi ukuphucula uqoqosho olusebenzayo, kuba zinxulumene ngokuthe ngqo nobude bemigca," utshilo uSedano Campo. Emva koko landela isethi nganye ye-plyos nge-sprint ekhawulezayo ukuqinisekisa ukuba ukuphuculwa kwamandla kudluliselwe kwintshukumo yangempela. (Lo mngeni we-plyo uya kuyibeka imvavanyo emilenzeni.)

Yoga

Iimbaleki zinomkhwa wokujonga phantsi rhoqo, ezijikeleza amagxa azo phambili kwaye zivale umphambili womzimba, kodwa ukuziqhelanisa neyoga kunokuvula ezo ndawo ziyingxaki, utshilo u-Erickson. "Xa uphucula indlela omi ngayo kwaye uziqeqeshe ukujonga phambili ngelixa ubaleka, sandisa isifuba sakho ukuze ukwazi ukuphefumla ngcono," utshilo. Ukunyuswa kweoksijini kwizihlunu zakho kunokuphucula ukusebenza kwakho kakuhle. Umlwi I kunye neqhawe II, ezenziwa rhoqo kwiiklasi ezininzi zeyoga, zivula kakhulu isifuba. Kwaye ukuqina okuvayo kwi-hamstrings kunye ne-hip flexors? Uninzi lwee-asanas zijongana nezo ndawo, kodwa u-Erickson uthanda ukuthanda ukugoba ngaphambili kunye necrescent lunge. Ukunika ihammie zakho ingqwalasela eyongezelelweyo. (Jonga i-11 yethu ebalulekileyo yeyoga ibeka iimbaleki.)

Ukujikeleza

Ukunyusa umthamo wakho we-cardio ngaphandle koxinzelelo olunzima, ukuhamba ngebhayisikile ephezulu yindlela ephumelelayo yokuhamba, uphando Ijenali yaseYurophu Ezemidlalo Inzululwazi imiboniso. Abadlali be-Triathletes abenze iiseshini zokukhwela ibhayisikile ezithandathu (ezibandakanya i-sprints yemizuzu emihlanu) kwiiveki ezintathu baphucula ixesha labo lokugijima le-5K ukuya kuthi ga kwimizuzu emibini kwaye bandise ubuninzi be-VO2 babo malunga neepesenti ze-7. Ukwanda kwe-VO2 max kuthetha ukuba uya kukwazi ukuzilolonga ixesha elide-okubalulekileyo ukuba injongo yakho kukugqiba umdyarho omde njengogqatso lomgama omde. "Iimbaleki zonyamezelo zinokuxakeka kuqeqesho lwe-mileage ngobunzulu obuphantsi, kodwa okufutshane, ukuqhuma okukhulu kuyayakha inkqubo ye-anaerobic, ekwafuneka ngexesha lokunyamezeleka," utsho umbhali wophando uNaroa Etxebarria, Ph.D., ugqirha womzimba kwiYunivesithi. eCanberra eOstreliya. Ukusebenza kwenkqubo yakho ye-anaerobic kuya kukunceda ukunqanda ukudinwa. Kwaye isibonelelo sokwenza i-HIIT yakho ngelixa uhamba ngebhayisikile kukuba uyawagcina amalungu akho uxinzelelo lokubetha umhlaba kabini nangamaxesha amathathu ubunzima bomzimba wakho, njengoko isprinting sisenza.

Uphengululo lwe