Izindlela Eziyinqaba Zokwenza Ukuqeqeshwa Kwamandla Kuzwakale Kulula

-Delile

• I-Hyperventilate
• Enza umsindo
• Yenza Ubuso obuhlekisayo
• Zithende
• Sebenzisa Ulimi Lwakho
• Buyekeza kwe-

Ukuqeqeshwa kwamandla akufanele nanini empeleni uthole lula. Kuyimfihlo edabukisayo kodwa eyiqiniso eqinisekisa ukuthi ukujima kuqhubeka ngokuletha imiphumela. Lapho nje umnyakazo uqala ukuzizwa ungeqisi kangako, ungeza isisindo esiningi noma uzame okuhlukile (hlola 3 Crunch Variations to Shrink Your Waist). Kepha, konke lokho akusho ukuthi awukwazi ukwenza insimbi yokupompa ukuzwa kulula kunalokho okuyikho ngempela. Kunezindlela ezimbalwa eziyinqaba, empeleni, ezikusiza ukuthi wenze lokho kanye. Lapha, abahlanu babo ukuzama ngokuzayo lapho ushaya izinsimbi.

I-Hyperventilate

Izithombe zeCorbis

Nakuba singakukhuthazi ukwenza lokhu ngenkathi wenza ama-reps ngesikhathi sokuvivinya umzimba, ukuphefumula kanzima kakhulu kuze kube yilapho uzwakale sengathi unokwethuka okuncane kungasiza ngempela ukujima kwakho. Kanjani? "Lokhu kuletha umoya-mpilo emisipheni yakho ukuze ube nophethiloli wokukhipha i-rep noma ezimbili ezilandelayo," kuchaza uHolly Perkins, oyi-Certified Strength and Conditioning Specialist futhi ongumsunguli we-Women's Strength Nation. Cabanga ngakho njenge-Breath of Fire ku-yoga. Uma uqala ukuzizwa ukhathele phakathi kwesethi, yima kancane; donsa umoya bese uwukhipha ngokushesha ukuphefumula okungu-5-6, bese uqedela isethi. Kungcono ukwenza lokhu uma usalelwe ukuphindaphinda okukodwa noma okubili, kuphakamisa uPerkins.

Enza umsindo

Izithombe zeCorbis

"Ukwenza umsindo nje wokukhononda kuyasiza ekuvuseleleni umnyombo wakho ojulile," kusho uPerkins. (Thola Izindlela Ezi-7 Umsindo Ongayithinta Impilo Yakho.) Eqinisweni, ucwaningo luyawusekela lo mkhuba: Abaphenyi baseDrexel University bathole ukuthi izifundo ezifundayo ezibubula-noma ezike zamemeza-zikwazi ukusebenzisa amandla amaningi lapho zikhama isandla. Yize lo mshini ungacaci, abacwaningi basola ukuthi uhlobene nokwenza kusebenze ukulwa noma ukuphendula ngendiza, okusiza imisipha ukuthi isebenze ngokuqinile (ngoba uyazi, lokho kungakusiza ukuthi ubalekele ukuhlaselwa ibhere noma ulahle imoto enganeni yakho , yingakho sinempi noma impendulo yendiza kwasekuqaleni.) Awufuni ukudonsa ukunaka okwengeziwe kuwe ejimini? Kunokuba ukhononde, khipha umoya ngamandla. Lokhu kungenza ingqikithi isebenze ngendlela efanayo, ngo-Perkins ngamunye.

Yenza Ubuso obuhlekisayo

Izithombe zeCorbis

"Ngikhombisa izinga lomzamo wami ebusweni bami," kusho uPerkins. Vele ubheke ukubukeka kwakhe kule vidiyo ye-Instagram! "Lokhu kukusiza ngokusemthethweni ukuthi wenze umzamo owengeziwe. Uma ungena futhi ulahle indlela obukeka ngayo, nakanjani ngeke bheka ikhamera ilungile. "UPerkins akayazi indlela eqondile yokwenza lokhu, kodwa usola ukuthi ihlobene nokuthi, uma ungakhathazekile ngokwenza ukuthi ukuhamba kubukeke kulula, ngeke uchithe amandla okwenza amandla akho ubuso bubukeka buhle, ukuze ukwazi ukubeka ukuthi amandla okwenza umzimba wakho usebenze esikhundleni. "Vele ungene ngaphakathi, ungakhathazeki ngokuthi ubukeka kanjani futhi wenze lokho okufanele ukwenze ukuthola umzamo owengeziwe," kusho uPerkins.

Zithende

Izithombe zeCorbis

Lapho wenza izivivinyo zemilenze, njengokucindezela umlenze, gxila ezithendeni zakho-futhi uzimbe epulatifomu noma emhlabathini. (Ama-squats asebenza imisipha efanayo ekucindezeleni imilenze, ngaphandle kwemishini. Zama lokhu ku-6 Minute Super Squat Workout.) "Lokhu kusiza ukwenza kusebenze kangcono izingilazi nemisipha yakho, imisipha emikhulu ngemuva komzimba, ngakho-ke ukuhamba kuzwakala kulula," kusho uPerkins. Futhi, abesifazane abaningi banemisipha ebuthakathaka nama-glutes. Leli thiphu lisiza ukushisa lezi zicubu ngesikhathi sokunyakaza, ngakho-ke noma kuzozwakala kunzima kakhulu, empeleni uzosebenza ngokungathi sína lezo zingxenye zomzimba ezibalulekile, kusho uPerkins.

Sebenzisa Ulimi Lwakho

Izithombe zeCorbis

Khipha ingqondo yakho emseleni; sikhuluma ngenkathi usejimini! Ngokufana nokuthi ukukhononda kusebenze kanjani i-abs yakho, ungasebenzisa ulimi lwakho ukubenza baxoshwe ukuze bakusize uphakamise, futhi usize ukugcina intamo yakho ihambelana nomzimba wakho wonke (ongasiza ukuvimbela ukulimala). Cindezela ulimi lwakho uphakamise uphahla lomlomo wakho lapho wenza ingxenye yomsebenzi "wokuzivocavoca" (njengengxenye "phezulu" ye-crunch, noma ingxenye yokucindezela kufanele icindezelwe).

Buyekeza kwe-