Izeluleko ezingama-35 ezihamba phambili zokuzivocavoca zesikhathi sonke

-Delile

• Amathiphu Wokuzivocavoca Ahamba Phambili: Kungani Kufanele Uvivinye Umzimba
• Izeluleko ezinhle kakhulu ze-Cardio Workout
• Amathiphu Wokuqeqesha Amandla Ahamba Phambili
• Amathiphu Angcono Kakhulu Wokugijima Nokuhamba
• Amathiphu Angcono Kakhulu Wokujima we-Flat Abs
• Amathiphu Angcono Kakhulu Wokuzilolonga kanye Ne-Pilates
• Amathiphu Wokuzivocavoca Okuhle Kakhulu
• Buyekeza kwe-

Ingabe ufuna ukwazi izimfihlo zokuthola umzimba olingana nesihogo ngesikhathi sokurekhoda? Senza futhi, ngakho-ke saqonda ngqo ocwaningweni, abaqeqeshi bomuntu siqu, ochwepheshe bomzimba, nabafundisi bokufaneleka ukuze sihlanganise amathiphu angcono kakhulu okujima ukuze sikhahlele isimiso sokufaneleka sibe egiyeni eliphezulu.

Beka okumbalwa kwalokhu kuhamba, ukugqugquzela, nama-mantras asebenze isonto ngalinye futhi uqinisekisiwe ukubona imiphumela esheshayo!

Amathiphu Wokuzivocavoca Ahamba Phambili: Kungani Kufanele Uvivinye Umzimba

1. Kungasindisa impilo yakho-ngempela! Ukwenza ukuqeqeshwa kwe-cardio namandla njalo kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, kanye nomdlavuza we-endometrial, colon, nowebele. I-American Heart Association incoma ukuzivocavoca imizuzu engama-30-60 ezinsukwini eziningi ukunciphisa ubungozi besifo senhliziyo. (Whoa. Lokhu kuhlolwa kwe-push-up kungakwazi ukubikezela ukuthi uzoba yini nesifo senhliziyo kamuva empilweni.)

2. Uzozizwa ucindezelekile kancane futhi ujabule. Ukuzivocavoca umzimba kufakazelwe ukuthuthukisa imizwa yakho nokunciphisa ukukhathazeka. Ucwaningo lubonisa ukuthi uma ungcono, uzokwazi ukubhekana kangcono nemiphumela yesikhathi eside yokucindezeleka. Ukuzivocavoca okukodwa okunamandla okumaphakathi kwemizuzu engama-50 kukhonjiswe ukunciphisa kakhulu amazinga okukhathazeka. Futhi isifundo ku- I-British Journal of Sports Medicine ithole ukuthi ukuvivinya umzimba kungase kusebenze kakhulu kunezidakamizwa ekwelapheni ukucindezeleka okuncane kuya kokulinganisela.

3. Kuqinisa amathambo akho. Ukuzivocavoca kukhulisa ukuminyana kwamathambo, kusiza ukuvimbela ukukhumuzeka kwamathambo. Umsebenzi wokuqina okukhulu, njengokugxuma nokugijima, kuzuzisa kakhulu ekugcineni ithambo.

Izeluleko ezinhle kakhulu ze-Cardio Workout

4. Hlala ufudumele futhi uphole. Leli thiphu lokuzivocavoca lizokusiza ugcine ukuhamba nokuguquguquka kwakho futhi uvikele ukulimala. Thatha imizuzu engu-5-10 ukukhulisa kancane ukushaya kwenhliziyo yakho ekuqaleni kokuzivocavoca bese ukwehlisa ngemuva kwalokho. Ngaphambi kokuqeqeshwa kwamandla, yenza i-low-intensity cardio eqoqa amaqembu emisipha emikhulu njengemilenze yakho, emuva, nomgogodla wakho. Zama lokhu kuzifudumeza okusheshayo ngaphambi kwayo yonke i-sesh yokuzivocavoca.

5. Thatha le nselele ye-jump-rope. "Ukuzivocavoca kwe-cardio okungcono kakhulu i-jump-rope double-turn maneuver," kusho u-Michael Olajide Jr., owake waba umhlanganyeli we-middleweight kanye nomsunguli/umqeqeshi e-AEROSPACE High Performance Center eNew York City. "Kushubile: Uzoshisa ama-calories angaba ngu-26 ngomzuzu! Yenza ukugxuma okuyisisekelo imizuzu emi-5, bese ugxuma kabili phezulu bese uphendulela intambo kabili ngokushesha ukuze idlule ngaphansi kwezinyawo zakho kabili ngaphambi kokuthi uhlale. Lokhu kuthatha isikhathi, ukubekezela. namandla. Kodwa uzothola esimweni esihle ngokusebenzela kuso. " (Uma usukwazi lokho, khuphuka phezulu ngomzuzu wethu wokuzivocavoca wezintambo wemizuzu engama-30.)

6. Musa ukuhamba ngesikebhe nge-cardio. Khulisa ukuqina ngokwenza izikhawu: Ngemva kokufudumala, shintsha imizuzu engu-1-2 yomsebenzi ngezinga elicatshangwayo lokuzikhandla, noma i-RPE, engu-7 noma engu-8 ngemizuzu engu-2-4 yezikhathi zokuqina okuphansi (i-RPE engu-3-4) . Phinda izikhathi ezingama-4-6. Sebenzisa umhlahlandlela wethu owusizo ukusiza ukunquma i-RPE yakho ngesikhathi sokuzivocavoca.

7. Thoni phezulu ku-treadmill. "Gcina isikhathi ejimini ngale mizuzu eyi-10 ye-cardio / sculpt session: Hop on a treadmill ephethe i-dumbbell yamakhilogremu amathathu kuya kwamahlanu esandleni ngasinye, bese usetha ijubane ukuhamba ngokushesha. Yenza amasekhondi angama-60 ngayinye ukucindezelwa kwehlombe, ama-biceps curls, izandiso ze-triceps, ama-side lateral, ama-lateral lateral kanye nama-triceps amile ama-kickbacks ngokulandelana njengoba uhamba. Kuyinselelo emangalisayo yomzimba ongaphezulu ephinde ishaye inhliziyo yakho. Yenza lolu chungechunge kabili noma kathathu isonto ngalinye. uyathuthuka, usebenzele ukwenza amasethi emizuzu emi-4," kusho uMichael George, umqeqeshi nombhali we Ushintsho olungcono lomzimba.

8. Hlela kabusha isimiso sakho sokugijima. "Ngaphandle kokuthi uqeqeshela imarathon, yeqa ukugijima okude, okuhamba kancane, okugijima ibanga kwakha imisipha ethe xaxa. Faka ama-sprints ambalwa emizuzwini engu-10- kuya ku-60 ekugijimeni kwakho, wehlise ijubane isikhathi eside ngokwanele ukubamba umoya wakho phakathi kwabo," kusho uStephen Holt, umqeqeshi womuntu siqu we-ACE. (Bheka: Ungayisebenzisa Kanjani Ukugijima Ukuze Unciphise Isisindo)

9. Sebenzisa isivivinyo senkulumo. Uma ungeke ukwazi ukukhuluma umusho noma emibili ngokuphefumula ngakunye, ucindezela kakhulu (ngaphandle kokuthi wenza isikhawu sokuqina ngamandla).

10. Thola ukweqa kwesisindo. "Faka amabhokisi e-plyometric agxumela ekusebenzeni kwakho ukuze uthuthukise amandla akho enhliziyo nemilenze yakho - uzobaza impela imisipha yakho, ama-quads nama-glutes akho. Thola ibhokisi eliqinile elinobude obuyimitha elilodwa ukuphakama [njenge-aj / fit Plyometric Jump Box, $ 71; amazon.com]. Usuka endaweni omi kuyo, gxuma uqhume uye maphakathi nebhokisi, bese ubuyela emuva phansi. Phinda izikhathi ezingama-20, "kusho uGeorge. (Okuhlobene: I-Plyo Box Workout Yomzimba Wakho Ophezulu Naphansi)

11. Buka isikhathi ukunciphisa umzimba. KwiIjenali ye-American Medical Association Ucwaningo, abesifazane abadla okungenani imizuzu engu-200 ye-cardio ngesonto izinyanga ezingu-18 balahlekelwa cishe amaphesenti angu-14 esisindo somzimba wabo. Labo abaqoqa imizuzu engaphansi kwengu-150 banciphisa isisindo sabo ngamaphesenti angaphansi kwama-5.

12. Khulisa ukugijima kwakho. "Ukwengeza udonga oluhlala ekupheleni kwakho konke ukugijima kuzoqinisa ama-quads, ama-hamstrings, nama-glutes, kuthuthukise isivinini sakho nokukhuthazela. Ncika odongeni izinyawo zakho zihlukene ngamahlombe-ububanzi, bese u-squat kuze kube yilapho amadolo akho egobile ngamadigri angu-45. Bamba imizuzwana engu-30-60; sebenzela ekwenzeni amasethi angu-10. Engeza inselele ngokufaka ukuphakamisa isithende: Phakamisa isithende sakho kwesokunxele, bese esokudla, bese uphakamisa kokubili ndawonye kabili," kusho u-Mindy Solkin, umnikazi kanye nomqeqeshi oyinhloko we-The Running Center ku. ENew York City.

Amathiphu Wokuqeqesha Amandla Ahamba Phambili

13. Phakamisa njengoba usho. Uma ungenza inani eliphakeme lama-reps aphakanyisiwe (imvamisa i-10-12) ngaphandle kokuzizwa ukhathele, engeza amakhilogremu (amaphesenti ayi-10-15 ngasikhathi). Uma ungeke ukwazi ukuqedela inani eliphansi lama-reps aphakanyisiwe (imvamisa angu-8), nciphisa isisindo ngokunyuka kwamaphesenti ayi-10 uze ukwazi. Ukuphindaphinda kwakho okungu-1 noma 2 kokugcina kufanele kuhlale kuzizwa kunzima, kepha kuyenzeka.

14. Zama le toner yonke-in-one. "I-squat-step squat enokhuni olusikiwe isebenza izingalo zakho, i-torso, i-abs, iqolo, imilenze, amathanga angaphakathi kanye nesinqe," kusho uDavid Kirsch, umqeqeshi nombhali weUhlelo Lokugcina Lomzimba waseNew York. "Yima izinyawo zakho zihlukene ngobubanzi behlombe uphethe ibhola lomuthi elingamakhilogremu amathathu kuya kwamane ezandleni zakho. Gobisa izingalo zakho phezulu ukuze ibhola lilingane neso phezu kwehlombe lakho lesokudla. Njengoba uletha ibhola edolweni lakho lesokunxele, phuma ngomlenze wakho wesobunxele bese uwugoba ungadluli kuma-degree angama-90, ugcine umlenze wakho wokunene uqonde. Buyela lapho uqala khona. Yenza ama-reps ayi-10 kuye kwangama-15 bese uwaphinda komunye umlenze. "

15. Linganisa umzimba wakho. Ukuze unqande ukulimala, yakha ukuma okuhle, futhi uqinisekise ukuthi unamandla emisebenzi oyithandayo, yenza izivivinyo zamaqembu emisipha aphikisayo. Ngesikhathi sokwenza kwakho amasonto onke, uma usebenza ama-quads, ngokwesibonelo, zivocavoca nemisipha yakho. Okufanayo kusebenza kuma-biceps nama-triceps, isifuba nangemuva nangaphansi kwe-back and abs. (I-Ex: Nakhu ukuthi isonto elilinganiselwe ngokuphelele lokuzivocavoca libukeka kanjani.)

Vocavoca umzimba ngesikhathi sokusebenza kwakho. "Hlala ebholeni lokuqina ukuze uqinise umnyombo wakho, futhi ugcine ama-dumbbells noma usebenzise i-tubing edeskini lakho," kusho uGregory Florez, umqeqeshi womuntu eSalt Lake City, e-Utah. ’Cindezela ama-reps ayi-12 kuye kwangama-15 wokuzivocavoca njengama-dumbbell curls, imishini ephezulu, kanye nama-ab crunches; khomba amasethi amabili noma amathathu ngayinye. Lokhu kukunikeza isikhathi esiningi samahhala sokusebenza okujabulisayo njengokuhamba ngebhayisikili noma ithenisi."

17. Thatha usuku phakathi kwezikhathi zokuphakamisa izinsimbi. Ngaso sonke isikhathi nikeza amaqembu emisipha amahora angu-48 okuphumula phakathi kokuzivocavoca kokuzivikela ukuze uwavumele isikhathi sokuzivumelanisa nengcindezi oyifaka kuwo. Uma kufanele uphakamise nsuku zonke, ungakhombi izicubu ezifanayo ngezikhathi zangemuva nangemuva.

18. Super-sculpt isinqe sakho. "Thola ubukhazikhazi obukhulu ngokukhomba imisipha nezicubu ezixhunyanisiwe ezingcwilile ekujuleni komzimba wakho. Ukuze uzishaye, yenza izingqimba ezinamandla amakhulu, njengama-squats agxumayo. Bese, uqhuma i-butt flab ngokushushuluza unqamule izwe, i-bleacher egijima, nokukhuphuka izitebhisi , "kusho uSteve Ilg, umbhali we Inguquko Yomzimba Yonke.

19. Ungavumeli imikhuba yakho ibe yinsakavukela. Ukuze uqhubeke nokwenza inzuzo yokubaza, le thiphu yokuzivocavoca ibalulekile: Shintsha ukuhamba, ukuhleleka, isisindo, ukusetha, ukuphindaphinda kanye / noma izikhathi zokuphumula ozenza okungenani njalo emavikini amane. Zama ukuxuba izinto kaningi. Ngokuya ngocwaningo olwenziwe ku- Ijenali Yokucwaninga Amandla Nezimo, Izihloko ezahlukahluka inani lamasethi kanye nokuphindaphinda kusuka ekuzivocavoca kuya ekuzivocavoca zibone ukuzuza okukhulu kwamandla-ngisho nokuqina okufanayo-kunalabo ababambelele enkambisweni efanayo.

20. Qinisa ukusunduza kwakho phezulu. "Ama-squat-thrush push-ups akwenza ube sesimweni esihle ngoba asebenza emzimbeni wakho ongaphezulu, emgogodleni, nasemzimbeni ophansi futhi athuthukise ukushesha, amandla, nokubekezela ngasikhathi sinye," kusho UKeli Roberts, umqeqeshi womuntu siqu eLos Angeles. "Ukusuka lapho umile khona, goba phansi, beka izandla zakho phansi ehlombe ububanzi, bese ugxumela izinyawo zakho zibuyele emapulangweni. Uma uqine, weqa amaqakala akho; uma kungenjalo, yeqa izinyawo zakho zibanzi. -up, bese uqaqa izinyawo zakho ndawonye noma uqaqe amaqakala akho. Jikisa izinyawo zakho emuva ezandleni zakho bese usukuma. Yenza ama-reps ayisishiyagalombili, uphumule umzuzu owodwa, bese uphinda. "

21. Blast calories ngamasekethe. Yenza isethi eyodwa yokuhamba ngakunye ekuzivocavoca kwakho, ngaphandle kokuphumula phakathi kokuzivocavoca umzimba. Phinda umjikelezo kanye noma kabili futhi uzoshisa ama-calories afika kwangu-300 ngesigamu sehora ngokungafani nangu-150 kusukela kumjikelezo ojwayelekile wesisindo. (Okuhlobene: Zama isekethe lika-Anna Victoria lika-20-Minute lomzimba weToni kanye neCore)

22. Phula ifosholo. "Kungani ukhokhela umuntu ukusula iqhwa emgwaqeni wakho wokungena? Ngaphandle kokushisa cishe ama-calories angu-400 ngehora, iqhwa elifosholoza likhula ukubekezela kwemisipha namandla. Kepha phepha: Nciphisa inani leqhwa kufosholo ngalinye, bese ugoba kusuka emadolweni akho nasezinqeni, hhayi emuva," kusho u-Tom Seabourne, Ph.D., isazi sokusebenza komzimba kanye nesazi sokusebenza kwengqondo sezemidlalo e-Northeast Texas Community College e-Mount Pleasant, e-Texas.

Amathiphu Angcono Kakhulu Wokugijima Nokuhamba

23. Khulula. Ukusonga izingqindi zakho kungakuvimbela ekuqiniseni izingalo zakho, ezingakucindezela emuva nangaphezulu. Yenza sengathi uphethe uvemvane esandleni ngasinye: Vala iminwe yakho ukuze ingandizeli kude, kepha ngobumnene ngokwanele ukuthi ungayicishi.

24. Kubhale phansi. Thatha ipeni noma landa uhlelo lokusebenza lokushicilela lwaleli thiphu lokuzivocavoca. Ochwepheshe batusa ukulandela umkhondo wokugijima kwakho-ibanga, umzila, konke! Njengokugcina iphepha lokudla kuthuthukisa indlela odla ngayo, ukulandela umkhondo wokuzivocavoca kwakho kukusiza unamathele ekuzivocavoca umzimba. (Nazi izinhlelo zokusebenza zokuzivocavoca zamahhala ezinhle kakhulu nezinhlelo zokusebenza zokulandela ngomkhondo ezihamba phambili zamahhala.)

25. Yihambise ngendlela oqonde ngayo. Nali ithiphu lokungazivocavoci: Hamba sengathi uphuze ukufika ngesikhathi. Hambisa ngokushesha okwanele ukumboza imayela ngemizuzu engu-15-20-lelo ijubane elilinganisiwe.

26. Gijimani (noma hambani) emagqumeni! Ushisa amaphesenti angama-25 kuya kwangu-40 amakholori-futhi wandise amandla akho-ngokuhamba noma ukugxila ezintweni kunokuba unyathele ezindaweni ezicabalele. Engeza amagquma amafushane (amayadi angu-50-100) emzileni wakho ovamile noma wandise ukuthambekela kumshini wokunyathelisa.

Amathiphu Angcono Kakhulu Wokujima we-Flat Abs

27. Hlala ulawula. Musa ukusebenzisa umfutho esikhundleni se-abs yakho ukwenza umsebenzi. Gcina imisipha yakho ephakathi inesivumelwano kulo lonke uhla lokunyakaza.

28.Gwedla indlela yakho yokuthopha i-abs. "Hamba nge-kayaking ukuze uthole isisu se-taut-kuhle ngoba amandla akho amaningi okugwedla avela emgogodleni wakho," kusho uBarbara Bushman, Ph.D., onguprofesa ohlangene wezempilo, imfundo yomzimba nezokungcebeleka eSouthwest Missouri State University. "Linganisa ukunyakaza nokumelana kwamanzi ekhaya ngokukhipha ibhande lokuzivocavoca ezansi nomlenze wetafula noma enye into emisiwe. Hlala phansi uvule imilenze, amadolo agobe kancane; bamba uhlangothi olulodwa lwebhande esandleni ngasinye. Zungezisa isigaxa sakho ohlangothini olulodwa njengoba ubuyisa indololwane emuva kancane, bese ushintsha izinhlangothi. Yenza amasethi amathathu emizuzu elilodwa kuya kwemithathu lilinye. "

29. Faka ibhayisikili esimisweni sakho se-ab. Ngokwe-American Council on Exercise Study, ibhayisikili (ilele ubheke phezulu, liletha idolo langakwesokudla nengqiniba yangakwesobunxele, bese ushintsha izinhlangothi) ilona vivinyo lokuqinisa ukhalo oluhamba phambili ngoba lisebenzisa yonke imisipha ku-abs yakho. Uncamela ama-crunches ajwayelekile? Ukuzenza ngebhola lokuzinza kusebenza kangcono kunokuzenzela phansi ngoba ingqikithi yakho kuzofanele isebenze kanzima ukuzinzisa isikhundla sakho futhi ukwazi ukuhamba uhla olukhulu lokunyakaza.

30. Bashise. Ukubandakanya imisipha ejulile ye-abs yakho ngesikhathi sanoma yikuphi ukuvivinya umzimba-noma uhlezi nje esihlalweni-zama lokhu: Hola umoya, bese ukhipha umoya bese udonsa inkinobho yesisu ubheke emgogodleni wakho, ngaphandle kokugoqa amahlombe akho phambili (ungamane uncele esiswini sakho) .

Amathiphu Angcono Kakhulu Wokuzilolonga kanye Ne-Pilates

31. Nakekela umzimba wakho nokuphefumula kwakho. Uma wenza i-yoga ne-Pilates, gxila ekuhogelweni nasekukhipheni umoya. Leli thiphu lokuzivocavoca lizosiza ukusunduza eminye imicabango-isikhathi esinqunyiwe, ukuzibophezela kusihlwa, izindaba zabasekhweni-kusishisi sangemuva. Umphumela: ingqondo ethule kanye nomzimba onamandla.

32. Yenza i-yoga ngempilo yakho. Ocwaningweni olwenziwe eCleveland Clinic Foundation e-Ohio, abantu abahlushwa yimigraines, carpal tunnel syndrome kanye nentambo yentamo benze imizuzu engama-90 yeyoga kathathu ngesonto inyanga yonke. Babike imizwa engcono, ubuhlungu obuncane kanye nokwehla kwesidingo semithi. I-Yoga ingase ikhulule ezinye izinhlobo zobuhlungu obuphansi emuva njengokwelashwa ngokomzimba, ngokusho kocwaningo olwenziwe Izitatimende Zemithi Yangaphakathi.

Amathiphu Wokuzivocavoca Okuhle Kakhulu

33. Thola ukugoba njalo. Ezinsukwini eziningi emva kokuzivocavoca-ungalokothi ukwenze kubanda-welula wonke amaqembu emisipha owasebenzisile, ubambe ngalinye imizuzwana engama-30. Ukukhulisa ibanga lakho lokunyakaza kungakwenza ungabi sengozini yokulimala phakathi nemisebenzi yansuku zonke.

34. Nweba ukuze uqine. Olunye ucwaningo lubonisa ukuthi ukwelula iqembu le-muscle osanda kulisebenza phakathi kwamasethi kungakhuphula ukuzuza kwamandla ngamaphesenti angu-19. (Okuhlobene: Okwenza Ungalokothi Weqe i-Post-Workout Cooldown)

35. Futhi vumelana nawe. "Akudingeki ube ngongcwele wokuzivocavoca umzimba ukuze uthole imiphumela," kusho uMaureen Wilson, umnikazi, umqeqeshi womuntu siqu, kanye nomfundisi eSweat Co. Studios eVancouver. "Landela uhlelo lwe-80/20: Amaphesenti angamashumi ayisishiyagalombili onyaka, uzojima njalo futhi udle ukudla okunempilo. Yazi ukuthi uzoshelela ngamaphesenti angu-20 ngenxa yamaholide kanye nezinsuku zokugcina zokusebenza. Uma wamukela ukuthi ukuqina akukona isiphakamiso sokuthi kungenziwa noma yini, kungenzeka ukuthi unamathele kuso impilo yakho yonke. "

Buyekeza kwe-