10 Nzira Dzakashata dzeKukodzera Workout muZuva Rako

Zvemukati

• Shandisa iyo Rule yeVatatu
• Usarwisa maFidgets
• Stash Jump Tambo Kubasa
• Zvitore seMusangano
• Enda paBhora
• Famba Uchibuda
• Tsvaga App yeiyo
• Kuwedzera kumusoro
• Ingo taura OM
• Mhanya iyo Office Gauntlet
• Ongororo ye

Hapana nguva yekushanda kunze? Hapana pembedzo! Chokwadi, unogona kunge wakabatikana zvakanyanya kuti upedze awa (kana maminitsi makumi matatu) panzvimbo yekurovedza muviri, asi kune nzira dziri nyore dzekuti ushande zvishoma zuva rega rega, kunyangwe iwe wakanamatira muhofisi. Saka kana iwe usingakwanise kunge wakakodzera muchidimbu cheziya, usatya. FitOrbit.com mudzidzisi Amanda Ebner anogovera gumi "nzira dzakapusa" kuti dzikwane maekisesaizi muzuva rako.

Shandisa iyo Rule yeVatatu

Kana iwe usina nguva yekudzikama kwemaminetsi makumi matatu emutambo we cardio, pwanya kurovedzera kwako kuita zvikamu zvitatu zvemaminitsi gumi pane kudaro!

"Seta alarm yako 10 maminetsi apfuura uye rova ​​yekutanga usati waenda kubasa, shandisa maminetsi gumi eawa yako yemasikati uchidikitira muchikamu chechipiri, uye utonhorere zuva rako nemaminetsi gumi ekupedzisira paunosvika kumba," anodaro Ebner. "Chinokosha nekushanda kwenguva pfupi ndechekuchengetedza kusimba kwakakwirira (funga kumhanya, kudzidzisa dunhu, kana plyometrics) uye ramba wakatarisa pakuedza kwako-izvi ndizvo. kwete nguva yokuverenga magazini kana kuti kufamba-famba wakasununguka.

Usarwisa maFidgets

Akaramba akamira mumisangano uye achifa kumuka nekufamba? Tinya zvigunwe zvako, tamba nepenzura yako, uye swivel chigaro chako. Inzwi kupenga? "Zvinogona kudaro, asi fidgeters (avo vanoita zvechiitiko uye zvinowanzoitika zvidiki) vanogona kupisa dzakatenderedza 108 macalorie ezuva nezuva kubva pakuramba kugara wakadzikama. , kushandura uremu hwako kubva kune rumwe rutivi uchienda kune rumwe rutivi umire mumutsara, kana kubata zvigunwe zvako padhesiki rako paunenge uchifunga. Izvo zvikori zvezuva nezuva zvinogona kuwedzera kusvika inenge pound imwe yakatsva pamwedzi, "anodaro Ebner.

Stash Jump Tambo Kubasa

Mineti kweminiti, kusvetuka tambo kunopisa macalorie kupfuura chero chero imwe yemoyo kurovedza muviri kunze uko. Izvo zvakare zvakakurisa-kuita, zvinoreva kuti iwe unowana matani emabhonzo-ekuvaka mabhenefiti kubhutsu.

"Kunyangwe uri kubasa, uchifamba, kana kumba uye wakadzvanyirirwa kwenguva, kusvetuka tambo kwemaminetsi gumi chete kunogona kupisa macalorie 110 uye kuita ziya rakanyanya," Ebner anodaro.

Zvitore seMusangano

Isu tese tinorarama uye kufa nemakarenda edu mazuva ano, saka wadii kuita musangano iwe zvachose wausingakwanise kupotsa-neyekurovedza muviri!

"Kuedza kusvina pakuvhiya pane rakatotakurwa zuva kunogona kuita kunge basa, asi kuronga kurovedza muviri nguva isati yakwana (semuenzaniso, kunyora mupenzura mukirasi yeChipiri iyo yoga nemudzidzisi waunofarira kana kuvhara maminetsi makumi mana nemashanu kuyedza iyo P90X nyowani Vhidhiyo) inogona kudzikamisa kushushikana nekuita kuti Workout yako iite sechimwe chikamu chezuva rako rakabatikana, "anodaro Ebner.

Enda paBhora

Kuchinja chigaro chako chenguva dzose kuti uwane bhora rakagadzikana inzira inonyengera yekusimbisa mhasuru yako yepakati uye yepasi kumashure, kuvandudza chimiro chako, uye kunyange kupisa mashoma ekuwedzera macalorie mukati mezuva rako rebasa.

Une imwe nguva (uye hofisi ine musuwo)? "Wedzera kugadzikana kwebhora crunches, pushups, uye roll-ins kune yako repertoire uye pedza gumi ega ega maekisesaizi awa paawa. Unenge uchinzwa kutsva panguva yekudya kwemasikati!"

Famba Uchibuda

Isu tese tinoziva kufamba inzira yakanaka yekutanga chirongwa chekurovedza muviri, asi ko kana iwe ukarega kufunga nezvekufamba senge kurovedza muviri uye wotanga kufunga nezvayo senguva yekudzorera nhare, kufunga, kana kunyange nzira yekuita yako yekutenga?

"Kubatanidza chiito chakareruka chekufamba ne'inodiwa 'mabasa ehupenyu hwako hwezuva nezuva zvinoita kuti zvive zvishoma zvebasa uye yakawanda nzira ine musoro yekupedzisa yako yekuita zvinyorwa uye uwane kutsva kwakanaka iwe uchizviita," anodaro Ebner.

Tsvaga App yeiyo

Kudzidzisa maapplication eiyo iPhone kana Android ave akaomesesa zvakanyanya mukati memakore mashoma apfuura, uye mazhinji ezvakanakisa maapplication ari pasi pe $ 5 kana kunyange yemahara (funga Nike Training Club, MyTrainer, kana MapMyFitness).

"Unogona kuve nekurovedza muviri kwakazara pakubata bhatani pasina kushandisa toni yenguva kuyedza kufunga zvirongwa kana kurodha zvirongwa zvekudzidzisa. Unoda humwe hunhu? Tarisa uone FitOrbit.com, yepamhepo yekudzidzira yega saiti inosanganisa iwe neiyo chaiyo- hupenyu hwevarairidzi uye zvirongwa zvekudya zvisingasviki $2 / zuva," Ebner anopa zano.

Kuwedzera kumusoro

Vazhinji vekuAmerica vanopedza maawa matatu kusvika mana pazuva pamberi pechubhu-uye yakawanda yenguva iyoyo inopedzerwa pamubhedha kana pamubhedha. Shandura yako yaunofarira yevaraidzo nekuita kuti iite kaviri sekurovedza muviri!

"Kana iwe uine treadmill kana yakamira bhasikoro, isete pamberi peTV uye pedal zvine mwero panguva yekuratidzira uye nesimba mukati mekutengesa. Hakuna michina? Mamwe mapushups, crunches, plank pose, uye kusvetuka jack kweminiti imwe neimwe yekutengesa. mabhureki, wobva wapedzisa makumi matatu ezvega zvekufamba kwega kwega pakupera kwechimwe nechimwe chaunotarisa, "anodaro Ebner.

Iwe haungosimudza kurova kwemoyo wako uye kupisa makoriyori, asi iwe unodzivirira kuita nzendo dzakawanda kukicheni mukati mechikamu chimwe chete.

Ingo taura OM

Iyo yoga mat ndeimwe yezvinhu zvakapusa (uye zvakachipa!) Zvidimbu zvemidziyo yekusimbisa kushandisa, kuchengeta, uye kurongedza, saka inoita shamwari yakanaka yekusvinwa mukushanda-kwemazuva ekushanda.

"Mahara ekushambadzira eyoga mavhidhiyo anowanikwa paYouTube, nepo mamwe epamberi akateedzana aine varayiridzi vepamusoro anogona kutengwa kunzvimbo dzekunyorera seYogaGlo.com. Nzvimbo dzekudzidzisa dzega dzinopa yoga yakajairika uye maPilates ekushanda anoshanda pane yako purogiramu uye neako kugona kwako chikamu, uye ivo inogona kudhindwa kana kuwanikwa zvakananga kubva saiti kuti uite-fuss Workout mukunyaradza kweimba yako kana hofisi, "akadaro Ebner.

Mhanya iyo Office Gauntlet

Kumuka kunonoka uye uzive yako yekurovedza muviri ndicho chinhu chekutanga pane iyo nguva-crunch yekucheka block? Gadzirira iyo nekushandisa zvidimbu zvidiki ku "amp up" rako rekugara zuva rekushanda kana kutenderera mukuzara, kwemoyo-kupomba Workout.

"Tanga nekupaka kure kure nekwauri kuenda sezvinobvira (kunyangwe zvirinani: bhasikoro kana kumhanyira kubasa!) Uye kumhanya kana kumhanya-mhanya kuenda kumusuwo. Tevere, tora masitepisi pachinzvimbo cheelevhi kuenda kuhofisi yako (uye ramba uchitora Shandisa maminetsi maviri ekutanga eawa roga roga ramangwanani kutarisa pane rakasiyana tsandanyama boka (semuenzaniso, pushups na9: 00am kumusoro kwepamusoro, squats pa10: 00 am yemuviri wepasi, plank pose pa11. :00 am for core, etc.), wobva wafamba nzendo refu pakudya kwemasikati," anodaro Ebner. Unogona kupisa anopfuura 250 macalorie masikati asati asvika!

Ongororo ye