Izindlela Ezi-6 Zokunyakazisa Umkhuba Wakho Wokuzivocavoca Ehlobo

-Delile

• Sculpt Tank Top Ready Arms
• Thola i-Abs yakho kwiGiya
• Ziphathe Ngaphakathi
• Engeza Intwasahlobo Esinyathelweni Sakho
• Phuma Enkambisweni Yakho Yokuzivocavoca
• Ungabonisi Nje
• Buyekeza kwe-

Usuvele usebenza kanzima ukuze ukwazi ukujabulela ama-indulgences wakho owathandayo amancane (sawubona, ihora lokujabula!). Kodwa uma ufuna ukukulungisela isizini ye-bikini, ukulungisa indlela yakho ngaphandle kokudlula emanzini kungase kushaqise (mangaki amamayela ongeziwe ongangena kuwo!?). Yingakho sicele izinzuzo eziphezulu zokuqina ngamasu azamile futhi ayiqiniso wokunciphisa ukuzivocavoca kwakho. Qhubeka nokulahla amakhilogremu ambalwa, khipha izindawo ezinenkinga, futhi, ekugcineni, uzizwe njenge-rockstar ekubhukuleni kwakho.

Sculpt Tank Top Ready Arms

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"Ngiyakholelwa kakhulu ekuqeqesheni amandla 'endala", kusho uDebora Warner, umsunguli nomqondisi wohlelo lweMile High Run Club, isitudiyo esizinze e-NYC esifundisa amakilasi okunyathela nokuqeqesha amandla abagijimi. Uma ungumgijimi, engeza ukuqeqeshwa kwamandla usebenzisa isisindo esiphakeme futhi uphindaphinde kabili kuya kathathu ngesonto ohlelweni lwakho lwe-cardio ukwakha isisindo somzimba esinciphile esizokusiza ukuthi ushise ama-calories amaningi, uyachaza. "Kuyajabulisa ukuba nemisipha nomzimba oqinile onamathoni olwandle," esho, futhi asivumelananga ngokuningi-yingakho uzosithola egumbini lokukhuluphala ngeSikhumbuzo Day Weekend. (Zama i-Heavy Weight Workout yethu ukuze uqalise!)

Thola i-Abs yakho kwiGiya

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Masibhekane nakho: Uma kuziwa ehlobo, ukukhathazeka kwethu okukhulu kakhulu ukuthi i-abs yethu isilungele yini i-bikini. Kepha yeqa ama-crunches, phakamisa uJillian Lorenz no-Ariana Chernin, abasunguli be-The Barre Code. Esikhundleni salokho, zama ukuthuthela kwabo i-abs efanele i-OMG: Bamba ipulangwe lamasekhondi angama-30 njalo ekuseni lapho uvuka nobusuku ngabunye ngaphambi kokulala, ungeze izengezo zesekhondi eziyi-15 noma ezingama-30 isonto ngalinye. Ekupheleni kwenyanga, uzobona ingqikithi eqinile, eqinile. "Njengoba ubambe isikhundla esisebenzayo, njengepulangwe, qala ukubona ngeso lengqondo umzimba wakho ulula, uqina, futhi uqina ngomzuzwana ngamunye odlulayo, uthuthukisa ukuxhumana okubonakalayo komzimba womzimba kuyo yonke indawo," kuphakamisa ababambisene nabo. Ukuhamba kuba kabili-ngaphezu kwencazelo ethe xaxa, uzoba nendlela ethe xaxa yokuthi ubukeka kanjani kuleyo bikini lapho ekugcineni ufika olwandle.

Ziphathe Ngaphakathi

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Khohlwa ama-spray tans nama-bikinis amasha-manje isikhathi sokuzinakekela kusukela ngaphakathi ngaphandle, kunokuba ngaphandle ngaphakathi. Ukugxuma usuka ku-yoga uye ku-bootcamp noma i-barre kuhle, ngoba usebenza amaqembu emisipha ahlukene, kodwa konke lokho kuvivinya umzimba nakho kungakwazi. kuholela ekwakhekeni kwe-lactic acid. "Abantu bacabanga ukuthi bayayinakekela imizimba yabo ngokomzimba, kodwa bayakhohlwa izinto zangaphakathi," kusho uNatalie Uhling, umqeqeshi omkhulu weRadius. "I-massage yezemidlalo noma ejulile yezicubu ingasiza ukudiliza izicubu zemisipha. Awukwazi ukusebenza ngokusemandleni akho futhi uthole okungcono kakhulu ekusebenzeni uma uhlushwa i-lactic acid eyakhiwe." Uma ungakwazi ukushwiba amamasaji ezemidlalo avamile, ukugoqa igwebu nakho kungasiza ekudambiseni imisipha ebuhlungu. (Zama lezi Zizimo ezi-4 ze-Foam Roller ukuze Ushise Amafutha Nokunciphisa I-Cellulite.)

Engeza Intwasahlobo Esinyathelweni Sakho

Izithombe zeCorbis

Amazinga akho wamandla akhuphuka ngokwemvelo ngesikhathi sasentwasahlobo nokwanda kokukhanya kwemini, ngakho-ke umzila lowo mfutho owengeziwe ube ukujima okunamandla, okunamandla aphezulu, kuphakamisa uGrace Menendez, umqeqeshi e-Crunch Gym e-NYC. I-Plyometrics, noma ukuqeqeshwa kweqa, kuzokunika i-bang eyengeziwe ngembabala yakho ngokungeza isici se-aerobic ekuqeqesheni amandla akho, ngaleyo ndlela kwandise isivinini namandla akho, uthi. Umgomo ukusebenzisa amandla amakhulu ngezikhathi ezifishane zesikhathi, ngakho-ke hlanganisa ama-plyometric drill ambalwa (njengebhokisi eleqayo noma i-kettlebell swings) ngokunyusa isisindo noma ngokuvivinya umzimba ukuze uthole izinzuzo eziphindwe kabili. (Qalisa manje ngale Plyometric Power Plan.)

Phuma Enkambisweni Yakho Yokuzivocavoca

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Ukunamathela ngokujima okukodwa nje ngeke kukutholele umzimba owufunayo ehlobo. Ukuqeqeshwa esiphambanweni kubalulekile ukusiza ekwakheni imisipha emile futhi kwandise ukukhuthazela kwemisebenzi ye-cardio, kusho u-Alex Isaly, umqeqeshi oyinhloko weRadius. Lokho akusho ukungena amahora engeziwe ejimini, noma kunjalo. Sebenza kathathu noma okune ukujima okusheshayo okuhlanganisa umsebenzi oyinhloko, ukuqeqeshwa kokushesha, ukwelula, nokunyakaza usebenzisa amaphawundi angu-5 ukuya kwangu-8 ku-dumbbell ekhona yamasonto onke ukuze uzwakale kahle yonke indawo, izindawo ezinciphayo ozofuna ukuzibonisa ngezitayela zasehlobo ezifana ne-backless. izingubo kanye nezikhindi ezifushane. (I-Exhale's Core Fusion Extreme Workout ikuhlanganisa konke ndawonye.)

Ungabonisi Nje

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Yebo, ukukhombisa ukuzivocavoca kwakho kuyingxenye yempi, kepha ukujwayeza umzimba wakho kubalulekile, kusho uJackie Dragone, umqondisi we-FLEXBarre e-FLEX Studios. Uma ingqondo yakho ikwenye indawo (njengokuphupha amabhishi anesihlabathi esimhlophe), kungenzeka ukuthi awubeki amaphesenti ayi-100 esivivinyweni ngasinye. Jabulela ukuthi uzobukeka ugula kangakanani kuleli hlobo ngemuva kokuphela kwekilasi, kodwa gcina ingqondo yakho isemigomweni yesikhathi esifushane phakathi nokujima kwakho. "Ukugxila ekuphefumuleni kwakho nokuxhumanisa umoya wakho nokunyakaza kwakho kuyindlela elula yokuqinisekisa ukuthi uzuza kakhulu ekilasini," kusho uDragone. Lokhu kuzibandakanya kwengqondo kunezela enye into ekuzivocavoca kwakho-futhi kuqinisekisa ukuthi awuthathi ikhefu lapho ungalidingi ngempela!

Buyekeza kwe-