Indlela Elula Yokuthuthukisa Ukujima Kwakho

-Delile

• Thengisa iTreadmill nge-Terrain ukuze uqophe imilenze yama-Sexy
• Row Isikebhe Sangempela Sokusebenza Kakhulu Kwakho
• Zijwayeze i-Yoga kuGrass ukuze uthole ibhalansi elingcono
• Shintsha ama-Pullups ama-Swing Rings wokuzivocavoca umzimba okukhulu
• Thatha isekethe lakho ngaphandle ukuze uthole amandla amaningi asebenzayo
• Thengisa i-Elliptical yama-Rollerblade ngokusebenza okuphelele komzimba
• Buyekeza kwe-

Uma ungakasebenzisi izinga lokushisa elifudumele okwamanje futhi uhambise ukujima kwakho ngaphandle, uphuthelwa ezinye izinzuzo ezinkulu zomzimba! Ukuthatha ukuzivocavoca kwakho uye ngaphandle ngaphandle kukhulisa imiphumela yakho kuphela, kunciphisa ukucindezeleka okwengeziwe futhi kukhuphule amazinga wamandla. Ocwaningweni lwango-2007, abacwaningi abangamaNgisi bathola ukuthi abantu abazivocavoca ngaphandle abacindezelekile kangako ngemuva kwenqubo yabo, kuyilapho labo abahlala ngaphakathi bezwa. Okuningi wagcizelela! Futhi siyaqala nje. Funda ezinye izizathu eziyisithupha zokweqa ijimu bese uqopha umzimba wakho al fresco.

Thengisa iTreadmill nge-Terrain ukuze uqophe imilenze yama-Sexy

Ukushintshela kusikebhe sokunyathela ukuze ugijime noma uhambe ngaphandle kusho ukuthi uzosebenzisa imisipha yomzimba wakho ephansi kakhulu, okuholela emilenzeni ethonyiwe kanye nasekhalori eliphakeme elishile-konke esikhathini esilinganayo sesikhathi sokuzivocavoca.

"Isimo semvelo siyashintsha, noma ngabe sincane, kuwo wonke amagceke ambalwa, okusho ukuthi uzolokhu uhlanganisa yonke imisipha emilenzeni yakho ukukugcina uhamba emagqagaleni amabi futhi ushintshe ekuweni," kusho uMichele Olson, Ph.D., uprofesa wesayensi yokuzivocavoca e-Auburn University Montgomery kanye nomqambi we Imilenze ephelele, i-Glutes & Abs I-DVD. "Lokhu 'okungahleliwe' kumangaza izicubu zomlenze wakho, futhi yilokho 'kushaqeka' noma 'ukumangala' okuphumelela kakhulu ekuthuthukiseni ukuqina kwemisipha."

Row Isikebhe Sangempela Sokusebenza Kakhulu Kwakho

Ngenkathi umshini wokugwedla unezinzuzo zawo, akukho okufana nokuhlangabezana nento yangempela! Futhi, umnyombo wakho, emuva, izingalo, nemilenze kufanele kusebenze kanzima ukugcina isikebhe sangempela sintanta futhi sihambise ukumelana okwengeziwe kwamanzi.

"Akuzuzisi nje kuphela ngenxa yezidingo zokuzinza ukugcina isikebhe siqondile, kodwa kunendaba engcono kakhulu ngemuva kwaso - kuyinto enhle!" kusho uRick Richey, umqeqeshi wosaziwayo futhi ongumnikazi weR2 Fitness eNew York City.

Zijwayeze i-Yoga kuGrass ukuze uthole ibhalansi elingcono

Thatha umata wakho we-yoga ngaphandle (noma shaya utshani ungafake zicathulo) ukuze uthuthukise ibhalansi yakho futhi uzinselele ngokwengeziwe.

“Ngokungafani nendawo eyisicaba, eyakhiwe yesitudiyo sokuzivocavoca, utshani obungaphandle buvame ukuthandeka, ngakho izithende nezinzwane zakho zingacwila phansi,” kusho u-Olson. "Noma, izinhlangothi zamaqakala akho zingase zingabi nokusekela okuqinile ukuze imisipha yakho, nokuxhumana kwabo nobuchopho bakho, kukhuphuke ukuze kukuqinise kangcono." Kuzwakala kuyindlela ehlakaniphile yokwenza ngcono leso sihlahla!

Shintsha ama-Pullups ama-Swing Rings wokuzivocavoca umzimba okukhulu

Uyasikhumbula isikhathi sokugcina lapho wawujabula ukwenza ama-pullups? Nathi ngeke sikwazi. Yiba nengqondo ngokujima kwakho futhi ngokushintshanisa ama-pullups ukuze uthole ukudlalwa kwangaphandle 'ngezindandatho zokushwiba' epaki. Zijabulisa kakhulu futhi usazophonsela inselelo umzimba wakho wonke ongaphezulu.

"Sengibe ngumqeqeshi wami uqobo iminyaka engaphezu kwengu-10, futhi ukuzivocavoca engikuthanda kakhulu ngigijimisa ama-Swing-A-Rings. Kumnandi futhi kungenza ngibe buhlungu emalayinini ami, kwi-abs, nasezingalweni zami, futhi kumnandi ukukhuluma ngakho kunokuthi amaphutha!" U-Richey uthi. "Angisakwazi ukulinda ukutshela abantu ngamaringi bese ngibamema ukuthi badlale. Anginayo intshisekelo engako mayelana nokudonsa emuva," usho kanje.

Awunawo ama-swing ring eduze nawe? Zama ‘ukushwiba’ kumabha wezinkawu esikhundleni salokho.

Isikweletu sezithombe: Shutterstock

Thatha isekethe lakho ngaphandle ukuze uthole amandla amaningi asebenzayo

Lahla imishini bese uphumela ngaphandle ngemishini encane, ephathekayo ukuze uthole umjikelezo omusha ongazuzisa umzimba wakho nakakhulu!

"Imishini yokuzivocavoca ilinganisiwe futhi iyagcinwa ukuze ikunikeze ukuzivocavoca okufanayo, okungaguquguquki njalo lapho uya ejimini, kodwa nomzimba wakho udinga ukungahambisani okuhlelekile futhi!" U-Olson uthi. "Ukwakha isekethe engaphandle lapho usebenzisa ibhentshi lepaki ukwenza ama-pushups kanye ne-stepups kanye ne-sandbox yamaphaphu nokugxuma kukwenza uphefumule umoya omusha futhi usebenzise imishini yemvelo."

U-Olson uncoma ukuthi kwakhiwe umjikelezo eduze kwebhentshi lasepaki kanye nebhokisi lesihlabathi elinama-dumbbell amabili, umata, nentambo yokugxuma. Okunye kuhamba njengokucindezela kwehlombe kwe-dumbbell nge-cardio kuqhume kusetshenziswa intambo yokugxuma, bese wenza isethi yotshani emethini, ama-triceps dips kanye ne-stepups ebhentshini, ne-cardio yaqhuma igxuma esihlabathini.

"Ukusuka ku-cardio move to a power move kuzonyusa ikhalori lakho lishe-kunzima kakhulu ukuhlanganisa imishini emithathu noma emine ye-cardio phakathi kwemishini yesisindo emithathu noma emine ejimini-kulapho isifunda esingaphandle sisebenza kahle futhi siyenzeka," u-Olson uthi.

Thengisa i-Elliptical yama-Rollerblade ngokusebenza okuphelele komzimba

Thengisa i-Elliptical for Rollerblades ukuze uthole Ukusebenza Komzimba OpheleleI-elliptical ingenye yemishini edume kakhulu ejimini, kodwa uma kuziwa ekwakhiweni kokuxhumana noma ekuthuthukiseni amandla ayisisekelo phakathi ne-cardio yakho, ayikusizi ngalutho.

"Imishini ye-Cardio efana nomqeqeshi we-elliptical iyindlela eqinile yokuthuthukisa ukuqina kwe-aerobic, kodwa ikunikeza izibambo kanye nezindlela zokuhamba ngezinyawo, okususa umzamo wemisipha yomzimba womzimba wakho njengebhande lakho langaphansi, izibilini kanye nebhande lehlombe," kusho u-Olson. "Ukuphumela ngaphandle kuma-rollerblade akuyona nje inketho enkulu, enomthelela ophansi we-cardio, leyo misipha engukhiye esemqoka kufanele ishise ngaphezu kwemilenze yakho ukukugcina ume futhi ulinganise njengoba ujika amajika futhi ujikeleza ezinye izithiyo zemvelo endleleni yakho efana nezingane emabhayisikili noma utshani obuvele emifantwini yomgwaqo."

Futhi, indlela yayo ejabulisa kakhulu ukwenza ukujima kwe-cardio okuthatha indawo ngempela!

Buyekeza kwe-