Izivivinyo Ezi-3 Okufanele Uzenze Ukuze Unyakazise Ingubo Yakho Yamaholide—Kungakhathaliseki Isitayela Osikhethayo!

-Delile

• Ingubo Encane
• Umzimba-Con
• Ama-Skinny Jeans
• Ukugqoka okungenamikhono
• I-Fit and Flare Midi Dress
• Buyekeza kwe-

'Isikhathi sonyaka sokuthuthukisa isimiso sakho sokujima-noma ngabe uzimisele ukujabulisa umphathi wakho ngesikhathi somcimbi wasemsebenzini noma ugcina izinsuku ze-Tinder zokuqabulana ngomzuzu wokugcina owandulela uNcibijane, ufuna ukubukeka umuhle kuyo yonke imicimbi yamaholide. phakamisa i-iCal yakho. Kodwa ngenxa yemvelo ematasa kaDisemba, kungase kuzwakale sengathi isikhathi sakho sejimu sinqanyulwa phakathi. Ngenkathi ukufaka ukuzivocavoca umzimba okugcwele evikini lakho kuhlala kubambekile, ukufaka izinyathelo ezihlosiwe zokugcizelela izimpahla zakho ezinhle kakhulu kuzobusa kakhulu kule nyanga. Sikukhethele izivivinyo okufanele uzenze isidingo ukufaka esimisweni sakho kuye ngokuthi ugqokeni. Wamukelekile!

Ingubo Encane

Izingubo ezincane zenzelwe imilenze emide, enciphile kanye ne-derrière emangalisayo. Lezi zivivinyo ziqinisekisa imilenze izinsuku.

Hlanza amathanga akho nge-dumbbell squat.

A. Yima ngezinyawo ububanzi be-hip, ubambe ama-dumbbells ezinhlangothini. Pushela izinqulu emuva bese ugoba amadolo ukuze wehlele ku-squat, ufinyelele izisindo nhlangothi zombili zama-shins.

B. Cindezela izithende ukubuyela endaweni yokuqala bese uphinda.

Ucela i-buster eyinhloko? Bamba i-dumbbell phambi kwesifuba sakho ukuze wenze lokho kuqhume. Uma amadolo akho exegezela noma engena ngaphakathi, lahla izinsimbi bese umane ugxile ekugcineni amadolo akho ngokuhambisana nezinzwani zakho ezibomvana.

Izinyathelo ezizayo zingumngani omkhulu wentombazane uma kukhulunywa ngokuqothula amafutha angaphakathi nangaphandle ethanga.

A. Yima eceleni kwebhokisi eliphansi noma ibhentshi. Bamba i-dumbbell esandleni ngasinye kubude bezingalo, ulenga ezinhlangothini zakho. Beka unyawo olulodwa ebhokisini noma esinyathelweni, kanti olunye unyawo lwakho lutshaleke phansi.

B. Cindezela isithende sonyawo ebhokisini bese ushayela phezulu kuze kube yilapho umlenze wakho owusekelayo unwetshwa ngokuphelele.Qedela ngomlenze wakho womkhondo ebhokisini noma ebhentshini. Yehla ngomlenze we-trail ukuze ubuyele endaweni yokuqala.

Umjuluko awenele wena? Bamba isisindo esinzima esandleni sohlangothi oluphakanyiswayo bese ugcina izinkalo zilayini sonke isikhathi. (Uyakuthanda lokhu kuthutha? Mhlawumbe ngoba Ukuzivocavoca Umzimba Osezansi Okukugubha Konke.)

Ukubulawa kwabantu: Kuyesabeka kancane, kuwufanele kakhulu. Qopha isitho sakho nezintambo zakho ngale nguqulo yesingeniso ukuze ukwazi ukugxila efomini lakho.

A. Bamba ama-dumbbells amabili bese ume ngezinyawo phakathi kwe-hip-wide, amadolo agobe kancane, nezintende zibheke emathangeni.

B. Ukugcina umgogodla uqonde ngokwemvelo, i-brace abs in tight and hinge phambili kusuka okhalweni, ukufinyelela kuma-dumbbells kuya ezinyaweni kuze kube esifubeni kucishe kufane phansi (gwema ukuya ngaphansi kwezinga le-shin ukuvimbela ukubuyela emuva ekuzungezeni). Hlanganisa ama-glutes ukuphakamisa i-torso emuva endaweni yokuqala bese uphinda.

Ngokungafani ne-squat, lokhu kuwukuzivocavoca kwe-hip-centric okusho ukuthi izinqulu zakho kufanele ziqale ukunyakaza ngaphambi kokuba amadolo akho agobe. Phansi kuphela kuze kufike lapho ungagcina khona umgogodla wakho ophansi uqonde. Gwema noma yikuphi ukubuyisela emuva ngazo zonke izindleko!

Umzimba-Con

Usebenze kanzima konke ukuwela ukubheka ukubhema emzimbeni wakho-ekugcineni, sekuyisikhathi sokubonisa imiphumela. Le minyakazo ye-toning izokusiza ukuyiyisa ezingeni elilandelayo ngaphambi kwe-fête yakho ezayo.

Shisa amafutha wesisu se-Thanksgiving nabaqansa bezintaba.

A. Qala endaweni ye-push-up izingalo zakho ziqonde ngokuphelele futhi ngokuqondile ngaphansi kwamahlombe akho. Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni.

B. Cindezela i-abs yakho, phakamisa unyawo olulodwa phansi bese uphakamisa idolo lakho ngasesifubeni sakho ngenkathi ugcina umzimba wakho uqonde emgqeni oqondile ngangokunokwenzeka. Buyela endaweni yokuqala bese uphinda ukunyakaza ngomlenze wakho ohlukile.

Akukona nje kuphela ukuthi lokhu kuphumelela ekutholeni ukushaya kwenhliziyo yakho ukuze kuncibilike amakhalori athe xaxa, futhi kuyinguqulo yepulangwe elinamandla, okusho ukuthi uzothola ukuzivocavoca okukhulu kwe-ab. Ungakhohlwa ukugcina izinkalo zakho zihambisana namahlombe akho!

Ama-Dead Bugs ayindlela enhle lapho umatasa kakhulu ubukele ukuzitika ngotshwala Indaba ukushaya ijimu.

A. Lala ubheke phezulu izingalo zivuleke ngokugcwele emaceleni. Letha imilenze endaweni yetafula, amadolo agobile nemilenze ephansi ehambelana phansi.

B. Umgogodla we-brace bese ufinyelela ingalo yangakwesokunxele phezulu nangemuva kwekhanda ngenkathi umlenze wesokudla uqonde kepha ungathinti phansi. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi.

Shaya inselelo eyengeziwe ngokwehlisa ingalo nomlenze ngasohlangothini olufanayo ukuze uhlukanise izivumelwano zakho. (Futhi zama lezi Zivivinyo Ezingu-9 Ezingu-9 Ezikusondeza Ku-Six-Pack Abs.)

Ama-Saddlebags, hamba! ULwesihlanu Olumnyama akulona usuku lodwa ongazuza ngalo idili lababili nelilodwa: Faka umugqa webhendi obhangqwe nelunge elihlehlayo ukuze wenze ingemuva lakho libe phezulu kanye nempango yakho ngesikhathi esifanayo.

A. Ibhande lokumelana ne-anchor kanye nokuma izinyawo zihlangene, zibheke kuhange, zibambe iziphetho ngokulinganayo.

B. Hambisa umlenze wangakwesokudla emuva emgodini ongemuva, ugoba amadolo womabili cishe ngama-degree angama-90 njengoba izindololwane zigoba ngemuva komzimba, udonsa imiphetho yamabhande ezinhlangothini (gxila ekucindezeleni amahlombe emuva nanjengomugqa wezingalo). Buyela ekuqaleni; phinda ngakolunye uhlangothi.

Ama-Skinny Jeans

Ukuyigcina ikhululekile ngoshokoledi oshisayo ofanelwe kakhulu namantombazane akho? Bheka kumangalisa kakhulu ku-jeans yakho ngisho noKhloe Kardashian uzoba nomona.

Amaphaphu ashelelayo ayindlela enhle yokusebenza engxenyeni eyehlayo yokunyakaza, lapho ngokuvamile imicu yemisipha eminingi idatshulwa bese yakhiwe kabusha ibe namandla.

A. Yima mude ngonyawo olulodwa kudiski eslayidayo. Beka izandla ngokuqinile okhalweni lwakho bese uhlukanisa izinyawo zakho nobubanzi behlombe. Lesi isikhundla sakho sokuqala.

B. Slayida unyawo oluku-disc emuva bese wehlisa okhalweni lwakho ukuze elinye idolo lakho ligobele kuma-90 degrees. Misa isikhashana, bese uhlehlisa ukuqondiswa emuva endaweni yokuqala.

Zama inguqulo yentombazane evilaphayo ngokuphonsa indwangu yokugeza phansi ekhishini bese ushelela ngenkathi amakhukhi akho ebhaka kuhhavini.

Qinisa i-tush yakho ngamabhuloho we-glute womlenze owodwa.

A Ukuqamba amanga ubhekise izindololwana ezigoqwe ngamadigri angama-90 ezinhlangothini, izinyawo zigobekile, nezithende ngaphezulu kwesinyathelo (letha izinkalo eduze ngokwanele ukuze unyathele lawo madolo agudle phezu kwezinqe). Nweba umlenze wesobunxele uqonde ngangokunokwenzeka ophahleni.

B Qinisa i-abs bese ucindezela izindololwane phansi ukuze uphakamise okhalweni, ushayele isithende sobunxele uye phezulu ophahleni. Izinqe ezingezansi ziye phansi, ngokuthepha kancane phansi ngaphambi kokuphakamisa. Gcwalisa wonke ama-reps ohlangothini lokuqala, bese ushintsha imilenze bese uphinda ukuqedela isethi.

Hlola ukuze uqiniseke ukuthi amathambo akho enqunu akwazi nokuhlukanisa ibhan eyodwa ngesikhathi.

Thola i-zen yakho ngenkathi uncibilikisa amafutha akho ethanga langaphakathi ngesihlalo esikhuthazwe nge-yoga.

A. Qala endaweni ye-squat, imilenze ihlukaniswe ngobubanzi be-hip. Izikhali ziyanwetshwa eceleni kwezindlebe.

B. Gxumela ngaphandle endaweni ebanzi futhi ulethe izingalo phansi ukuze izandla zicishe zithinte phansi. Lowo uyisikhulu esisodwa. Qhubeka uphinda umnyakazo.

I-Isometrically ukubamba i-squat kuyindlela enhle yokucija indlela yakho futhi uthole amaphuzu athile amakhulu okubaza. .

Ukugqoka okungenamikhono

Khombisa inombolo yakho engenamikhono, engenamikhono ngezingalo ezinethoni nombulali ukuze abambe izihambeli zeqembu lakho.

Faka amaphuzu emuva njenge-ballerina enezintambo ezihleliwe zekhebula.

A. Hlala esiteshini sekhebula se-low-pulley esinokunamathiselwe kwesibambo se-V. Beka izinyawo ngokuphepha emsamo bese ubamba isibambo ngezandla zombili usebenzisa ukubamba ngokweqile. Ukusebenzisa imilenze yakho (hhayi umhlane wakho), hlala emuva izingalo ezinwetshiwe ngokugcwele ezisekela isisindo.

B. Ukugcina i-torso yakho imile, shayela izindololwane zakho udlule izinhlangothi zakho bese udonsa okunamathiselwe kwekhebula uye okhalweni. Misa isikhashana bese ucindezela izindwani zamahlombe ndawonye phezulu komugqa ngaphambi kokubuyela endaweni yokuqala.

Qiniseka ukuthi uvula amahlombe akho ngaphambi kokuthi uhambe-ukuba namahlombe akho ajikelezwe kungalimaza ngokuhlanganyela ihlombe ngokuhamba kwesikhathi.

Thuthukisa incazelo emahlombe akho ngokuthinta imishini yokucindezela eyedumbbell ungene ekuzivocavoceni kwakho.

A. Yima izinyawo zakho zihlukene ngobubanzi be-hip. Bamba i-dumbbell esandleni ngasinye ngaphezu kobude behlombe izintende zakho zibheke phambili nezingalo zigobile.

B. Cindezela i-dumbbell eyodwa ngaphezulu kwekhanda lakho ngaphandle kokuhambisa enye i-dumbbell. Hlala umude ubeke isifuba sakho phezulu namahlombe emuva. Buyela endaweni yokuqala ukuze wenze ngakolunye uhlangothi.

Awufuni ukubukeka njenge-hulk emangalisayo? Gcina isisindo ohlangothini olulula futhi wengeze enye isethi esimisweni sakho. Ngaso sonke isikhathi qiniseka ukukhama umnyombo wakho ne-butt-kuzosiza ukugwema ukuba ne-cranky ephansi emuva. (Thola ukuthi Ungawakhetha Kanjani Ama-Dumbbells Wosayizi Ofanelekile Wokuzivocavoca Kwakho.)

Ithi ama-adios ekunyakaziseni kwengalo eyengeziwe ngokudonsela phansi kwe-tricep.

A. Ubhekene nomshini wekhebula ongaguquguqukayo, bamba okunamathiselwe kwentambo kusuka endaweni ephezulu ngokubamba izithupha. Letha izindololwane zakho emaceleni akho ukuze izingalo zakho zihambisane nephansi.

B. Nweba izingalo zakho ziqonde phansi ngenkathi usonta intambo ngaphakathi ukuze amaqupha akho abheke phansi lapho izingalo zakho zelulwe ngokugcwele. Misa isikhashana, bese ubuyela endaweni yokuqala.

Gcina isifuba esiziqhenyayo phakathi nobubanzi obugcwele bokunyakaza ukuze uzuze kakhulu kulokhu kuhamba.

I-Fit and Flare Midi Dress

Uzama ingubo yetiye efanelekile futhi evulekile okokuqala ngqa? Gcoba umugqa okhalweni lwakho bese uqopha amankonyane akho ngalezi zindlela zokuya phambili.

Amapulangwe ohlangothini ajikelezayo achaza okhalweni lwakho ngokuphoqa umnyombo wakho ukuba uzinze ngesikhathi sokunyakaza okunamandla.

A. Qala phansi ngokuma kwepulangwe eliseceleni, umzimba ulinganise entendeni yesobunxele nasezinhlangothini zezinyawo, unyawo lwesokudla ludiyazele phambi kwesobunxele; goba indololwane kwesokudla bese ubeka isundu ngemuva kwendlebe ukuqala.

B. Zungezisa i-torso ukuletha indololwane yangakwesokudla phezulu ukuze uthinte ngaphakathi kwendololwana yesobunxele. Hlehlisa ukunyakaza ubuyele endaweni yokuqala. Shintsha izinhlangothi; phinda.

P.S. Uma uhamba kancane, umsebenzi owengeziwe i-abs yakho kufanele uwenze. (Sinokuzivocavoca okungaphezulu kwe-Abs-olutely Core kwesisu esisicaba.)

Izingubo zeMidi zivame ukumboza amathanga akho, ngakho-ke nikeza amathole akho (nezithende zakho ezibulalayo) ithuba lokweba ukugqama ngenkonyane elilula.

A. Yima emabhola onyawo olulodwa ugobe amadolo kancane. Bamba esihlalweni ukuze uthole ukusekelwa uma kudingeka.

B. Njengoba izinzwane zakho zikhombe phambili, shintsha ithole lakho ukuze uphakamise umzimba wakho phezulu ngangokunokwenzeka. Misa isikhashana, bese wehlisa ukuze ubuyele endaweni yokuqala.

Sebenzisa isilinganiso esifanayo sokulawula ngenkathi wehlisa futhi uphakamisa njengoba wenza lapho osebenza naye emangaza ihhovisi ngamadonathi. (Obani esibadlalayo? Lawula kakhulu kunalokho.)

Phakathi kwezikhathi zokugcina ezifana ne- ubani nohlu lwezipho olungapheli, ucindezeleke ngokuphelele. Beka lokho kukhathazeka ukukusebenzisa ngamandla we-slams kagesi.

A. Lapho uguqa khona, bamba ibhola lomuthi ngezandla zombili ekuphakameni kwesinqe. Ukugcina isifuba phezulu, ulethe ibhola ngaphandle kwesinqe esisodwa.

B. Twist torso ngangokunokwenzeka, uletha ibhola phezulu nangaphezulu kwehlombe elibhekene. I-Slam phansi, bese uyibamba bese ubuyela endaweni yokuqala. Phinda ngakolunye uhlangothi.

I-back back iyisidingo uma wenza lokhu. Yehlisa lokhu kunyakaza ngokubamba ibhola lakho lomuthi ngaso sonke isikhathi. Kulula kancane emadolweni ngenkathi kuqinisekiswa ukuphepha komgogodla.

Buyekeza kwe-