Izindlela Ezi-7 Ezilula Nezokudala Zokuzivocavoca Ngaphandle

-Delile

• 1. Dlala ibhola
• 2. Chalk Up Circuit Ngokwezifiso
• 3. Zama izimpendulo zakho ekugijimeni
• 4. Kwenze Usuku Lwenkundla
• 5. Thatha Inzuzo Yendawo Yasemuva
• 6. Usonhlamvukazi kunoma iyiphi i-Open Patch
• 7. Khetha okwasemuva kweZen kweYoga yakho
• Buyekeza kwe-

Cishe ube umpetha ekwenzeni ama-Burpees phakathi kosofa netafula lekhofi phakathi nezinyanga zasebusika ezibandayo, kodwa izinga lokushisa elifudumele lisho ukuthi ungakwazi ukushaya utshani noma umgwaqo ohamba ngezinyawo ukuze uzivocavoce nge-legroom eyengeziwe. Ngaphandle kwesikhala esengeziwe nomoya omusha, ukuthatha ukuzivocavoca kwakho ngaphandle kuza nezinzuzo zempilo yengqondo nengokwenyama: Isayensi ikhombisa ukuzivocavoca ngaphandle kuqeda ukucindezeleka, ikhuphula imizwa, futhi yenze ukuzivocavoca uzizwe kulula kakhulu kunokuba ukwenze ngaphakathi endlini.

Ukuze uthole zonke izinzuzo, zama lezi zindlela zobuciko zokuzivocavoca ngaphandle. Okungenani, zizokwenza uzizwe uyingane encane ngesikhathi sekhefu futhi.

1. Dlala ibhola

Ngesibhakabhaka esikhulu, ungajikijela izinto ezingenamkhawulo ngaphakathi. "Uma une-basketball, i-volleyball, ibhola lebhola, noma ibhola, yisebenzisele ukuzivocavoca ngebhola lemithi," kusho u-Ashley Joi, umqeqeshi wosaziwayo futhi ofundisa ngohlelo lokusebenza lokuzivocavoca i-Centr. (Zama lo msebenzi oyisisekelo webhola lomuthi, isibonelo.)

Ukuzivocavoca okukodwa athanda ukujima ngaphandle: Yima ubambe ibhola ngezandla zombili, squat phansi, bese uqhuma phezulu njengoba uphonsa ibhola phezulu nangemuva kwakho. Sprint ukuze uyithathe, gijima ubuyele lapho uqale khona, bese uyaphinda. (Okuhlobene: Ungayisebenzisa Kanjani Ibhola Lokuzivocavoca - Futhi, Labo Ongabathenga Manje)

2. Chalk Up Circuit Ngokwezifiso

Ngemuva kokuthi ukuvalwa kwezikhala kuqala ngoMashi owedlule, uClaudia Lebenthal, umsunguli wewebhusayithi yezemidlalo i-Style of Sport, waqala ukusingatha amakamu ebhuthi aqhelile emphakathini egcekeni lakubo eNew York, ebhala amagama okuzivocavoca emgwaqweni wakhe njengeziteshi zemizuzwana engama-30: ama-ups, ama-squats, amadolo aphakeme. "Sithuthukise izisindo ngamabhodlela angamagalani nezitsha zokuhlanza - noma yini eyayitholakala," kusho uLebenthal. (Nakhu ukuthi ungazenza kanjani izinsimbi zokuzenzela ukuze uthathe ukuzivocavoca kwakho kuye ezingeni elilandelayo, nokuthi ungaklama kanjani ukuqeqeshwa kwesifunda ngokwakho.)

3. Zama izimpendulo zakho ekugijimeni

Uma uphume ku-loop yakho, sebenzisa ubuhle bendawo ukuze uthole ukuzivocavoca kwamandla. "Ungenza ama-push-ups noma idiphu uma udlula ibhentshi, unyathela izitebhisi, futhi uqhosha nebhande elincane lokumelana ephaketheni lakho le-fanny ukusonga isigxobo," kusho uLebenthal.

Zama Amabhendi Ayisicaba e-SPRI (Yithenge, $10, walmart.com) ukuze uzivocavoce ngaphandle futhi uzuze #ukuzuza.

I-SPRI Flat Resistance Band Loop Kit, 3 Pack $10.00 ithenge i-Walmart

4. Kwenze Usuku Lwenkundla

Thatha umkhondo ku-Athlet's Workout ka-Crunch ejimini, kusho u-Elle Young, ongumqeqeshi weqembu lokuqina manje ohola ikilasi ngaphandle eBurbank, eCalifornia, e-Astroturf yegalaji lokupaka ijimu waphenduka isengezo sangaphandle. "Kuyinhlanganisela yokuzivivinya kwezemidlalo: i-carioca, ama-run ebhola, ukweqa okuqondile kwe-basketball, ama-juggles ebhola," usho njalo. Okunye ukuzijwayeza (amasekhondi angu-40 omsebenzi, kulandelwe ukuphumula kwamasekhondi angama-20) nezinselelo ezinjengokwenza ama-squats amaminithi amabili wokuzivocavoca okujulukile kwe-HIIT.

Kukhona into engahambanga kahle. Kwenzeke iphutha futhi okufakile akuzange kuhanjiswe. Ngicela uzame futhi.

5. Thatha Inzuzo Yendawo Yasemuva

"Ukusebenzisa izihlahla njengehange lezintambo zempi noma iziteshi ze-TRX kuyindlela ejabulisayo yokuhamba, futhi utshani bungasebenza njengombhede wezifunda zokuqeqesha phansi," kusho u-Young.

I-Hyperwear yenza intambo ehlanganisiwe, engu-20-foot Hyper Rope (Ithenge, $ 370, amazon.com) engadingi ngisho nehange, ukuze ukwazi ukuyisebenzisa ukuzivocavoca umzimba ngaphandle. Futhi i-HomeX System ye-TRX (Thenga It, $ 200, trxtraining.com) nayo inenketho ye-doorjamb uma imvula ikuxosha ngaphakathi.

I-Hyperwear 20-Foot Hyper Rope $ 369.95 uyithenge e-Amazon I-TRX Home2 System $ 200.00 uyithenge ngo-TRX Training

6. Usonhlamvukazi kunoma iyiphi i-Open Patch

"Thatha izicathulo zakho kanye nesikhwama sakho, uzoba 'nezindawo' ezintathu ozohlala kuzo phansi," kusho uJoi. (Izibuko zelanga, ibhodlela lamanzi, nobhaka nakho kuyasebenza - uthola isithombe.)

Ngemuva kwalokho ake iqale imidlalo: "Ungagijimela ngqo kokunye bese ubuyela emuva. Uma uya endaweni yesibili, ungagijimela emuva kuyo bese uya phambili lapho ubuya," kusho uJoi. "Okokugcina, yenza ijubane bese ushova izihibe. Ziningi izinto ongazenza ukuhamba nje kulawo maphuzu amathathu." (Noma bamba ezinye izigaxa bese wenza lezi zikhathi zokuzivocavoca.)

7. Khetha okwasemuva kweZen kweYoga yakho

Ukuletha umata wakho we-yoga epaki elingenalutho kungaba yindlela elula yokuzivocavoca ngaphandle. “Ngithole ipaki elincane ukuze ngenze i-yoga yami yangeSonto kusihlwa, lapho ngingabhekana khona nelanga njengoba lishona,” kusho u-Young. "Ukuzisungulela leyo ndawo ethulile kukhulu."

Khetha uhlelo lokusebenza olufana ne-Aaptiv ukuze uthole isiqondiso somsindo ukuze likuhole kuseshini, noma umane ugeleze ekubingelelweni kwelanga nokunye okunjalo ngokuthula. "Ungazisebenzisa lezi zinhlaka zomzimba ukuze unqamule ngempela," kusho uYoung.

Shape Magazine, ngo-Ephreli 2021

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