Kutheni le nto kufuneka uphinde uluthathe uvavanyo lukaMongameli lokuZilolonga ukusuka kwiBanga lesi-5

Umxholo

• Uphengululo lwe

Khumbula ezo ntsuku kwiklasi yokuzivocavoca xa wawunyanzelwa ukuba ubaleke imayile kwaye wenze uninzi lwee-pushup kunye nokuhlala-phezulu kangangoko kunokwenzeka? Kwabizwa ngokuba yi-Presidential Fitness Test-kunye nokuzivocavoca okwenze ukuba kungabonakali ukuba kukude ngasemva: Ubunzima bomzimba kunye noqeqesho olusebenzayo luphakathi kweendlela eziphezulu zokufaneleka kwe-2015, ngokutsho kophando lwakutsha nje oluvela kwi-American College of Sports Medicine. (Funda ngakumbi malunga neendlela ezili-10 zoKhuseleko oluQatha zika-2015.) Oko kuthetha ukuthini: ukubuyela "kwiziseko" zokuqina komzimba nohlobo lomthambo owenze kwimfundo yomzimba yesikolo esiphakathi.

Kwaye luhlobo oluhlaziyayo xa uqwalasela ezinye zeendlela zokuzilolonga ngaphandle esizibonileyo zisiza kwaye-enkosi!-hamba. Ngaphezu koko, kukho isizathu sokuba abantu basafunga ngala manyathelo asisiseko: Umbhali okhokelayo weKholeji yaseMelika yezeMidlalo yophando lweWalter R. Thompson, Ph.D., kutshanje uxelele IWashington Post: "Lezo mithambo yenza uVavanyo loMgangatho kaMongameli (endiye ndasilela njengomntwana) ihlala isisiseko sokusebenza ngokufanelekileyo." Oko kwasenza ukuba sicinge. Yintoni kolo vavanyo namhlanje- kwaye luhlobo luni lwamanqaku olunokuthi thina uzame njengabantu abadala?

Sifumanisile. Nika lo mzantsi ungezantsi ukufumanisa ukuba ulungile na kunebanga lesihlanu. Khuphela ispredishithi ukurekhoda idatha yakho kwaye utolike ukuba zithini iziphumo zakho. Sazise ukuba wenza njani kwezi zimvo zingezantsi okanye kuTwitter @Shape_Magazine. Umnqweno omhle!

ICardio:

Uhambo lwe-1-Mile

Le ilula: Baleka imayile enye ngokukhawuleza.

PACER (Inkqubela phambili yeAerobic Cardiovascular Endurance)

Phawula ikhosi yeemitha ezingama-20 (okanye uye kwingoma) ngeekhowuni okanye itshokhwe. Baleka ukuya ekugqibeleni kwaye ubuye-kaninzi kangangoko unako. Nantsi into ebanjisiweyo: Ngexesha lomzuzu wokuqala, unemizuzwana eli-9 ukuqhuba umjikelo ngamnye weemitha ezingama-20. Emva koko, ufumana isiqingatha sesibini sexesha elincinci ukwenze umzuzu ngamnye emva koko! Ke, ngokuya uhamba, uyakhawuleza ukubaleka. Xa usilela, yima.

Uvavanyo lokuhamba

Hamba imayile ngokuthe chu, ngokukhawuleza. Emva koko, rekhoda i-60-yesibini yokubala kwentliziyo yakho.

Amandla:

Ukuphusha usenyuka

Yenza uninzi kangangoko unakho (ukwehlisa de iingqiniba zigobele kwiidigri ezingama-90) de ifom ikhefu kabini. Iifom zekhefu zibandakanya ukuphumla (gcina isantya esizinzileyo-sokwenza malunga ne-pushup enye rhoqo kwimizuzwana emi-3), ungathobi ukuya kwiidigri ezingama-90, ukubuyela umva, okanye ukuzolula ngokupheleleyo iingalo.

Ii-Curl-Ups

Gcwalisa kangangoko kunokwenzeka, ukuya kuthi ga kuma-75. Yima ukuba ifom yakho yaphuka kabini (iifom zekhefu zibandakanya intloko engabethi mat phakathi kwe-reps, izithende ezivela emethini, okanye ukuphumla phakathi kwe-reps.)

I-Trunk Lift

Lala ujonge phantsi phantsi ngeengalo ngamacala kwaye uphakamise kancinci umzimba ongaphantsi, ukuya kuthi ga kwi-intshi ye-12. Yiba neqabane lisebenzise irula ukulinganisa umgama ukusuka kumgangatho ukuya esilevini. Phumla, uphinde uphinde kwakhona kwaye usebenzise inani eliphezulu.

Ukongeza kwezi mvavanyo zintathu, zimbini iindlela ezizezinye kwi-pushup (ukulungiswa kokutsalwa, ukutsalwa kunye nokuxhonywa kwengalo), kunye neemvavanyo ezimbini ozikhethelayo (i-back-saver hlala kwaye ufikelele wolule). Ukuba unomdla kwezo mvavanyo, fumana ngakumbi apha.

Uphengululo lwe