Amathiphu Okufaneleka Okuqinisa Ukusebenza Kwakho

-Delile

• Shisa Idrayivu Yakho Yokuncintisana
• Thola ibhalansi encane
• Ibambe
• Gqoka Ukuze Uphumelele
• Yenza i-Workout yakho ibe yiGrownup Version yoMdlalo Wokuphuza
• Pompa Amajamu
• Gqoka ubuso bakho begeyimu
• Yenza i-Run-Workout Sandwich
• Gxila Ebusweni Bokukhuthazwa
• Khuphuka Ikilasi Lesisindo
• Yehla iladi lokucabanga
• Buyekeza kwe-

Ufika ejimini nsuku zonke, futhi isimiso sakho sehlile: Usuku lokugijima lwangoMsombuluko, umqeqeshi wangoLwesibili, uLwesithathu ukuphakamisa izinsimbi, njll.

Kepha inkinga yokuba nesimiso ukuthi kungukuthi inqubo. Njengoba noma yimuphi umqeqeshi ezokutshela, isihluthulelo sokugcina umzimba wakho usesimweni esiphezulu ukuwuxuba. Umzimba uvumelanisa nokusebenza ngokushesha, ngakho-ke uma wenza amamayela amahlanu agijima ngesivinini esifanayo izinsuku ezinhlanu ngesonto, umzimba wakho ekugcineni uzokwazi ukuzivumelanisa, futhi ukusebenza kuzoncipha. (Lokhu futhi kungenye yezindlela Ozibeka Ngazo Ukuzivocavoca Ngokuzivocavoca.)

Ukushintsha ukuzivocavoca kwakho akudingi ukuthi kudluliswe ukulungiswa okukhulu. Esikhundleni salokho, zama lawa mathiphu we-11 wokuqina kusuka kubaqeqeshi abaphezulu ukuze ukwandise ukushisa kwekhalori yakho futhi uqinisekise ukuthi uqeda konke ukuzilolonga ngenqwaba yezithukuthuku ezinyaweni zakho.

Shisa Idrayivu Yakho Yokuncintisana

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"Yenza sengathi uqhudelana nawo wonke umuntu ejimini," kusho umqeqeshi u-Abigail Bales. "Ku-treadmill, zama ukusheshisa noma ugijime umuntu oseduze kwakho. Ngesikhathi sekilasi lokuhamba ngebhayisikili langaphakathi, cabanga ukuthi ugijima umqeqeshi. Kumakilasi ohlobo lwe-Body Pump, zihlose ukwenza ama-burpees amaningi noma usethe bamba ngokubamba izinsimbi ezisinda kakhulu. " Uma ungumuntu ochuma umncintiswano, unga njalo thola indlela (enhle!) uzixabanise nomunye umuntu. Mhlawumbe nje ungamemezeli ukuncintisana okucabangelayo kulabo oziqeqesha nabo.

Thola ibhalansi encane

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Yenza ukuqeqeshwa kwakho kwamandla noma ukuvivinya isisindo somzimba kube yinselele ngokungeza into esele. "Guqula ukuzivocavoca kwamazwe womabili," kusho uDeborah Horton, ongumqeqeshi weqembu lokuqina e-Crunch Gym e-NYC. "Esikhundleni se-deadlift evamile, zama i-deadlift yomlenze owodwa. Esikhundleni sokwenza ama-bicep curls amile, bhalansisa emlenzeni owodwa esikhundleni semibili." Ungenza empeleni noma yikuphi ukuzivocavoca okunzima kakhulu ngokuma kwi-BOSU noma ngaphezulu kukati ojiyile, osikilidi, "okuzogqugquzela imisipha efanayo ezungeze amaqakala futhi inyuse nomlenze ngomlilo ngenkathi basebenza kanzima ukugcina ukuzinza," kusho uHorton.

Ibambe

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"Ngemuva kokuthi isethi yakho isiqediwe, engeza ukubamba okuhlanu okumile ukuze uqedele ukuvivinya umzimba ngakunye," kusho u-Ironman, umqeqeshi, nomqeqeshi womuntu siqu uChris Mosier. "Yima kancane futhi ubambe endaweni ephakeme kakhulu yokufinyela kwemisipha ukuze uthole umfutho owengeziwe kunoma yikuphi ukuphakamisa. Ukubamba kubamba umsipha futhi kusiza ukuthuthukisa ithoni yemisipha. Isibonelo, zibambe phansi kokusunduza imizuzwana emihlanu ngaphambili ukuphushela phezulu. Noma yehlisele ku-squat bese ubamba ngezansi imizuzwana engu-5–7, bese ubuyela ukuze uqale."

Gqoka Ukuze Uphumelele

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"Yonke into ingcono ku-neon," kusho i-HIIT! umdali nomqeqeshi uDaphnie Yang. "Imibala ekhanyayo enjengewolintshi, ophuzi nokubomvu inika amandla ebuchosheni. Ungathola ukuthi uzozicindezela kakhulu lapho ingubo yakho ikhala amandla. Amakhasimende ami nami sinomqhudelwano wokuthi ubani ongagqoka ama-legging ahlanyayo noma anemibala eminingi. Futhi, uma uzivocavoca phambi kwesibuko, uzozijabulisa uma uzibheka emuva! "

Yenza i-Workout yakho ibe yiGrownup Version yoMdlalo Wokuphuza

Izithombe zeCorbis

Ngokuzimisela. "Khetha ingoma enezwi noma umusho ophindayo, futhi esikhundleni sokuthatha isibhamu noma ukufaka ubhiya, qedela i-burpee-noma umsebenzi wakho wokuzikhethela-isikhathi ngasinye lapho iphindaphindwa," kusho umqeqeshi nomqeqeshi weSpartan SGX uLeanne Weiner. Ngakho-ke uma uphumile ukuyogijima, yima uthole i-Burpee njalo lapho u-Andre 3000 ethi "Hey Ya," phusha kancane noma nini lapho i-LMFAO imemeza mayelana "nokudubula," noma yehlisa futhi ubambe ipulangwe njalo uma i-Icona Pop ithi " Anginendaba-ngiyayithanda! " Amathuba wohlu lwadlalwayo awapheli ngempela.

Pompa Amajamu

Izithombe zeCorbis

"Cue Britney," kusho uBales. "Ufuna umzimba oshisayo? Kungcono usebenze, nondindwa. Ngidlala lelo culo futhi ngithi, 'Yebo ngiyasebenza!' Ngihlala ngisebenza kanzima uma kudlalwa izingoma engizikhonzile." Noma ngabe uthola i-adrenaline eyengeziwe ku-Eminem noma i-One Direction, ungabi namahloni wokuqhumisa izingoma ezizothuthukisa ukusha kwekhalori lakho.

Gqoka ubuso bakho begeyimu

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Ubuso begeyimu yekhadi, okungukuthi. "Sebenzisa indawo yamakhadi ngenselelo yememori ejabulisayo," kusho uWeiner. "Ngaphambi kokujima kwakho okuvamile, nikeza ukujima isudi ngayinye edekhini. Khetha amakhadi angu-3–5-amakhadi amaningi, lapho ukujima okuyinselele enkulu-futhi uwabambe ngekhanda. Beka amakhadi eceleni uma uqala ukujima kwakho. Uma usuqedile, yenza izivivinyo ezihambisana namakhadi owadwetshiwe, ngenani lokuphindaphinda njengoba kukhonjiswe ekhadini (AmaJacks ana-11, Queens 12, Kings 13, Ace 14) ngokushesha ngangokunokwenzeka ngenkathi ugcina ifomu elifanele. Ukubamba ukwenza kube umdlalo wenkumbulo: Kuwo wonke amakhadi ongalikhumbuli noma ongawenzanga kahle, zinike inhlawulo eyi-10 yama-burpee." (Hawu!)

Yenza i-Run-Workout Sandwich

Izithombe zeCorbis

"Faka umjaho wemayela elilodwa ohlangothini ngalunye lokuzivocavoca," kusho uMosier. "Kuyindlela enhle yokuqinisa ukushiswa kwamakhalori akho nokuqinisekisa ukuthi uqeda ukuqina." (Uyabona? Akuwona wonke amathiphu wokuzivocavoca anzima ngokweqile.)

Gxila Ebusweni Bokukhuthazwa

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"Thatha imagazini. Pheqela esithombeni somsubathi omthandayo. Sibeke ngaphambili kumshini wokunyathelisa. Sishiye lapho ngesikhathi sokujima kwakho," kusho uYang. "Lesi sithombe sizovimba isikhathi nebanga esikrinini, okungaphazamisa futhi kukhathaze ingqondo - futhi uzokwazi ukusebenza kangcono uma ushayela uMaria Menounos wakho wangaphakathi, uKerry Washington noma uKara Goucher. " (Noma iya ku-Instagram bese ubheka lawa maModeli weFit 7 okufanele uwalandele ukuthola ukuthambekela.)

Khuphuka Ikilasi Lesisindo

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Njengokungenayo, zikhulule. “Ngiyenyuka ngesisindo kusethi yami yokugcina, ukuze nje ngibone ukuthi bangaki ama-rep engingakwazi ukuwenza esisindweni esilandelayo,” kusho uBales. "Kungigcina ngingaxegisi, futhi kwesinye isikhathi kungikhombisa ukuthi ngikulungele ukuqala umdlalo wami."

Yehla iladi lokucabanga

Izithombe zeCorbis

Esikhundleni sokwenza amasethi amabili noma amathathu kwanoma yikuphi ukuvivinya umzimba, qala ngeqoqo lokuphindaphinda okungu-10 futhi wehlisele phansi-ungaphumuli phakathi kokwenza izimpinda eziyisishiyagalolunye, bese uphinda eziyisishiyagalombili, njalo njalo uze wehlele kokukodwa. "Ngokwengqondo, ungazikhohlisa ngokucabanga ukuthi lokhu ukuzivocavoca okulula," kusho uMosier. "Kodwa kudinga ukubekezela nobulukhuni ukudlula kumaqoqo wokugcina."

Buyekeza kwe-