Amathiphu ayi-11 Wokuvimbela ukunqotshwa kweGym Gym kanye ne-Boost Confidence

-Delile

• Cwaninga
• Gqoka Ingxenye
• Ngena Uzilungiselele
• Khumbula: Wonke Umuntu Ubelapho
• Yazi Ongakubuza
• Isikhathi Esilungile
• Letha uMngani
• Nikeza Isexwayiso kusengaphambili
• Hlola Isimo
• Iya Kulula Kuwe
• Ngena Uphume
• Buyekeza kwe-

Ungena ejimini yakho, ugcwele intshiseko ukuze uzame lokho okusha okumangalisayo kwe-HIIT Rowing Workout ofunde ngakho... Uze uphawule ukuthi indawo ye-cardio idlulwe iqembu lamantombazane aqinile owake wawabona, wonke egqoke i-neon spandex yemfashini futhi. ukujuluka okujulukayo njengoba begwedla, begijima, futhi begibela ibhayisikili ngejubane ongeke ukwazi ukushaya ngisho nasemaphusheni akho amabi kakhulu. Impela, kusenemishini yokugwedla evulekile, kepha ukuzethemba kwakho sekuhwamukile futhi uya entofontofo yemishini yakho ejwayelekile yesisindo, uzithembise ngokuqinile ukuthi uzozama lokho kuzivocavoca umzimba kusasa-lapho ijimu ingathathi lutho.

Ukwesatshiswa kweGym kuyinto yokuphila. Kungakhathaliseki ukuthi unovalo ngokuzama ikilasi elihlukile kunokuvamile, ukuya ejimini entsha sha, noma ngisho nokucosha ama-dumbbell engxenyeni yejimu ngokuvamile elawulwa obhuti ababoshwe imisipha, ukungavikeleki kungathola okungcono kakhulu. yawo wonke umuntu. Ngakho-ke sicele abaqeqeshi abaphezulu ukuthola amathiphu angcono kakhulu okuthi ungaphusha kanjani ukuzethemba okudlule futhi unyakazise ukujima kwakho-njalo.

Cwaninga

Izithombe zeCorbis

Uma uqala okusha futhi unezinketho ezimbalwa, funa ama-gyms amancane noma ama-studios, kuphakamisa uSara Jespersen, ongumnikazi wabambisene nomqondisi wezempilo weTrumi Training. "Amajimu amancane ajwayele ukubhekelela abantu abasha endaweni yokuqina, ngakho-ke uzozizwa ukhululeke ngokuzenzakalelayo. Futhi, ngeke udinge imephu ukuze uzulazule esikhaleni." I-Boutique gyms-like barre or spin studios-yenza nabasanda kufika bazizwe bekhululekile, kwengeza umqeqeshi womuntu siqu oqinisekisiwe u-Amie Hoff, umongameli we-Hoff Fitness. Awekho amajimu amancane noma ama-boutique eduze nawe? Funda izibuyekezo zezikhungo zokuzivocavoca ezinkulu, bese ukhetha lezo ezinedumela lokwamukela. (Bheka Ezinye Izinto Eziyisi-7 Okufanele Uzicabange Lapho Ukhetha Indawo Yokuzivocavoca.) Futhi uhlakaniphile: ukusebenzisa ithuba leseshini yokuqeqeshwa yamahhala iningi lamajimu anikezela kwabasanda kungena.

Gqoka Ingxenye

Izithombe zeCorbis

Uyazi lapho singazizwa sinamahloni? Lapho sazi ukuthi sibukeka njenge-freakin 'emangalisayo. "Noma nini lapho uzama okuthile okusha, zihlanganise ngendlela ezokwenza uzizwe uziqhenya futhi uzethemba," kuphakamisa uJespersen. "Mhlawumbe ibhande elihle ekhanda, lawo masokisi afika emadolweni angeke ayeke, noma amateku akho amasha. Into ekwenza uzizwe kahle wena." (Thatha iseluleko kulaba Saziwayo abangu-18 Ababukeka Bemangalisa Ngezingubo Zokujima.)

Ngena Uzilungiselele

Izithombe zeCorbis

Ukuba nohlelo oluphelele ngaphambi kokuthi ungene ejimini kuzothuthukisa ukuzethemba kwakho, kwenze kube lula ukuziba ukwesatshiswa kwejimu, kusho umqeqeshi womuntu siqu u-Jenny Skoog. "Kubhale phansi bese uzibophezela kummeli ngamunye, usethe, futhi uzivocavoca. Awuyi esitolo sokudla ngaphandle kohlu, akunjalo?" (Sikubambe ngezinhlelo zethu zokuqeqesha.)

Khumbula: Wonke Umuntu Ubelapho

Izithombe zeCorbis

Ngamazwi kaSam Smith, akuwena wedwa. “Sonke -kanye nabesilisa nabesifazane abanesimo sokubulala-singazizwa singakhululekile ejimini ngezinye izikhathi,” kusho uHoff. Okuqinisekisa nakakhulu: wonke umuntu ukhathazeke kakhulu ngaye uqobo ukuthi akunakile kangako. "Nakuba ungase uzizwe sengathi abantu bayaqaphela ukuthi awunayo inkomba yokusebenzisa imishini, lapho igumbi le-steam likhona, noma wazi i-bicep yakho kusuka ku-tricep yakho, ngithembe-akekho obukele noma onendaba ngempela."

Yazi Ongakubuza

Izithombe zeCorbis

Ufuna ukuzama izisindo zamahhala, kodwa uzizwa uthuswa ijimu ngenxa yesixuku sabafowenu abahlezi kuleyo ndawo? "Thola abantu abafanele ekhoneni lakho," kuphakamisa uJespersen. "Lapho ungena, tshela noma ubani osedeskini ukuthi ungathanda ukuzama izisindo zamahhala futhi udinga umqeqeshi onobungane onolwazi nabaqalayo ukuze akunike isingeniso esisheshayo. Kuyimfihlo yomkhakha ukuthi bonke abaqeqeshi bakwenza lokhu mahhala," uyadalula. Noma vele ubuze umuntu ohamba ejimini obukeka enobungani angakujabulela ukusiza. (Futhi, Ukucela Usizo Kukwenza Ubonakale Uhlakaniphile!) Mhlawumbe gwema labo abagqoka ama-headphone, noma kunjalo, uphawu oluqinisekile lokuthi basendaweni futhi abalungele ukuxoxa nge-chit.

Isikhathi Esilungile

Izithombe zeCorbis

Yazi izikhathi ezimatasa kakhulu ejimini yakho (imvamisa phakathi nezinsuku phakathi kuka-5 ntambama no-7 ntambama), futhi uma uzizwa ungavikelekile ngokuhamba noma ngomshini ofuna ukukuzama, cabanga ngokuhamba kancane, kuphakamisa uFelicia Stoler, udokotela wezokudla obhalisiwe futhi ukuzivocavoca umzimba, nomlobi we Isikhumba Esiphilayo ku-Fat Genes.

Letha uMngani

Izithombe zeCorbis

Ayikho into engakwenza uzizwe uvikelekile njengokuthola umngane eduze kwakho, kusho uHoff. Vele uqiniseke ukuthi nobabili ninomgomo ofanayo engqondweni: ukuba nokuzivocavoca okuhle. Ngaphandle kwalokho, ungahle uxoxe esikhundleni sokujuluka, noma nibonisane ngokwengqondo esikhundleni sokukhuphuka. (Noma ulethe indoda yakho: Ubudlelwano bakho buxhumene nempilo yakho.)

Nikeza Isexwayiso kusengaphambili

Izithombe zeCorbis

Ungalindi umfundisi wekilasi ozama okokuqala ukuthi akubuze ukuthi bakhona yini abasanda kufika abazoqhumisa amapayipi, kuxwayisa uHoff-kungenjalo uzobonakala ugqamile, kanti ngempela awumniki owesifazane ophethe. isikhathi esiningi sokuzizwa uphume. Ukubheja okungcono: vela imizuzu emihlanu kuya kwengu-10 ngaphambi kwesikhathi bese umtshela ngaleso sikhathi. Buza futhi ukuthi ngabe kukhona yini umakadebona ekilasini ongama eceleni ukulandela, kuphakamisa uJespersen. "Bazokwethula kumuntu ophelele ukukusiza ukuthi uzulazule lapho uqala khona ukuzilolonga ngaphandle kokuzizwa uwedwa, futhi lowo muntu mhlawumbe uzokukhuthaza endleleni." (Bheka amathiphu amaningi wokuzivocavoca.)

Hlola Isimo

Izithombe zeCorbis

Noma ngabe uya ejimini entsha noma ekugcineni uthatha ukugwazwa entweni entsha yokusebenza, kulungile impela ukubambelela emuva ekuqaleni futhi ulinganise izinto ngaphambi kokungena ngaphakathi. UStoler uncoma ukuqala ngokuhamba endaweni yokunyathela noma usebenzisa ibhayisikili elimile endaweni ephikisayo imizuzu emihlanu kuya kwengu-10 ngenkathi uqoqa amabheringi akho futhi uhlole ukubekwa komhlaba. Mane uzibekele umkhawulo wesikhathi oqinile bese unamathela kuwo. (Ngenkathi ufudumala, zama ukulalela lolu hlu lwadlalwayo ku-Kickstart Workout yakho.)

Iya Kulula Kuwe

Izithombe zeCorbis

Ukushintsha izinto kusabisa ngokwanele, ngakho-ke ungakhathazeki nokuphakamisa izinsimbi ezisindayo noma ukubethela yonke into lapho uzama okuthile okuhlukile, kusho uStoler. Sebenzisa izisindo ezilula kusethi yakho yokuqala noma vakashela ukuma okushintshiwe emakilasini uze uzizwe ukhululekile ngefomu lakho-bese udayela ukuqina. (Funda kabanzi mayelana nokuthi Usetshenziswa Nini Izisindo Ezisindayo vs. Izisindo Ezilula.)

Ngena Uphume

Izithombe zeCorbis

Uyafa ukuzama ama-squats we-goblet anesisindo (noma enye yalezi zivivinyo ze-dumbbell), kepha igumbi lesisindo lamahhala libukeka lapho kulapho kuhlangana khona bonke "abakhulu", nakho konke lokho kwe-testosterone kukwenza ube novalo. Isixazululo: hamba ungene ngaphakathi, uthathe izinsimbi ozidingayo, bese uphumela endaweni engenalutho noma lapho uzizwa ukhululekile khona, phakamisa uHoff. Kungenzeka ukuthi, akekho ozobageja. Vele uqiniseke ukuthi uzomiselela lapho usuqedile.

Buyekeza kwe-