10 Mazano eKudzokera Murudo neKushanda Kunze Kana Wanga Wabva Mungoro Kwechinguva

Zvemukati

• # 1 Remekedza muviri wako.
• # 2 Usafananidza maitiro ako neomumwe munhu.
• # 3 Zvipira kune chimwe chinhu-chaizvo.
• #4 Usatya kukumbira rubatsiro.
• # 5 Tenga mbatya dzekudzidzira.
• # 6 Chinja yako nharaunda.
• #7 Ziva nguva yekuzvisundidzira.
• # 8 Wana kusagadzikana.
• # 9 Joinha timu.
• # 10 Regedza kurovedza muviri.
• Ongororo ye

Nekutenda vanhu vazhinji uye vari kutanga kutarisa kurovedza muviri sechimwe chinhu chiri chikamu chikamu chehupenyu hwako pane "maitiro" kana kuzvipira kwemwaka. (Ko zhizha-muviri mania ndapota kufa kare?)

Asi izvi hazvireve kuti hupenyu haugone kupinda munzira kunyangwe akarongeka-akarongwa marongero uye jimu maitiro. Pamwe iwe uchingova nemwana uye haugone kana kufungidzira kuisa pa spandex kana pamwe wanga uchidzokorora kukuvara uye warasikirwa zvachose nezvako zvese zvakaoma-zvakawanikwa semhedzisiro. Kune akawanda chaiwo, akatendeseka, anotaurika, uye anotenderwa zvachose zvikonzero zvekuenda pafitness hiatus. Pane zvakare chimwe chinhu chinofanira kutaurwa nezvekungove mufitness funk. Iwe unogona kunge uchiri kushanda kunze, asi haugone kuyeuka nguva yekupedzisira iwe yaunakidzwa nazvo. Dudziro: Hapana nzira yauri kuwana izvo zvinoshuviwa nemuviri wako (uye nepfungwa) kana kuda kubva mukufamba kusine pfungwa.

Mushonga wezvose zviri pamusoro: Chekutanga uye chakakosha, kuzvicheka zvishoma zvishoma. Iva nemutsa, uye ziva kuti chero chikonzero chako chekudonha murudo nekurovedza muviri (kana, heck, usambove uri muhukama hwakazvipira nehutano pakutanga), zvinoshanda. Tevere, tinya mukugona kwako uye uuye nenzira itsva dzekuchinja maonero ako pakushanda kunze. Kuti tibatsire, takabvunza humwe hutano hwekugovana kuti vakazviburitsa sei kubva pane yavo yekurovedza kurovera.

Bira matipi avo uye dzokera zvakare murudo neako Workout kune zvakanaka.

# 1 Remekedza muviri wako.

Amai vatsva uye mutsigiri wekusimba Jocelyn Steiber we @chicandsweaty anoziva zvazvinoita kuva nehupenyu hwekukanda chipanera mumaitiro ako ane mafuta akanyanya kusimba. Kunyangwe akashanda panguva yese yepamuviri pake, mushure mekusununguka mwanasikana wake mwedzi yakati wandei yapfuura, anoti akarasikirwa nechinangwa chose.

"Ndaigara ndichifunga kuti ndichave mumwe wevakadzi vaiverenga mazuva kusvika ndawana "kuenda-mberi" kwemavhiki matanhatu kubva kuna chiremba wangu, asi zuva iroro rakasvika, ndakanga ndisati ndave pedyo nekugadzirira. shanda zvakare, ”anodaro. “Ndakanga ndaneta mumuviri nomupfungwa.” (Ona: Maitiro Ekudzokorora Kudzidzira uye Kurema-Kurasikirwa Kukurudzira Kana Iwe Uchingoda Chill uye Kudya Chips)

Pakupedzisira, Steiber akawana kuti chinhu chakanakisa chaaigona kuita kuremekedza izvo muviri wake zvaive zvavepo nekuzvipa nguva. "Zvakanditorera gore rakazara kuti ndinzwe ndakasununguka nemuviri wangu mutsva uye kunakidzwa nekushanda zvakare." Pakupedzisira, akafukidza mumini mini yekurovedza panguva yemanheru nguva yemwanasikana wake, uye voilà, akawana mamwe matura esimba asina kuwanikwa.

# 2 Usafananidza maitiro ako neomumwe munhu.

Pamwe uri kugunun'una kunzvimbo yekurovedza muviri uye hausi kuona mhedzisiro yakafanana neshamwari yako iyo inorangarira zvishoma kurongedza shangu dzayo. Pamwe waive nemwedzi mishoma wakabatikana pabasa uye ukaisa mashoma ekuwedzera mapaundi apo waunoshanda naye neimwe nzira akawana nguva yekubvarurwa pane iri pedyo boutique fitness studio.

Kutsamwisa? Pamwe. Asi rega kuenzanisa muviri wako uye maitiro ako ekurovedza muviri kune chero ani zvake. Muviri wese wakasiyana, uye kune zvimwe zvakawanda zvinoenda mukuona "mhedzisiro" pane iyo nguva yaunoisa pakuenda kumitambo yekurovedza muviri. (Yakabatana: Nei Bhudhi Rako Rinotarisa Izvo zvakafanana Hazvina Basa Kuti Mangani Masiketi Aunoita)

"Zvakaoma kusazvienzanisa nevamwe, asi edza kusawira mumusungo iwoyo," anodaro Steiber.

# 3 Zvipira kune chimwe chinhu-chaizvo.

Nguva imwe neimwe Jess Glazer, mudzidzisi wehutano uye bhizinesi uye muumbi weFITtrips, akaenda kune fitness hiatus (nekuda kwekukuvadzwa kana kungotora hupenyu), anoti akashandisa nzira imwechete yekudzoka kukuda kushanda kwake.

Chikamu cherwendo irworwo rwunozvipira kune chimwe chinhu chinguva. Joinha dambudziko, tanga chirongwa chitsva, kusaina kumhanya kunoda kuti iwe udzidzise, ​​anodaro. (Zvakabatana: Chii Kusaina kuBoston Marathon Chakandidzidzisa Nezve Chinangwa-Kugadzika)

Paunenge uine chinangwa kumusoro, zvinokupa laser-tarisa pakuzvipira kuzadzisa icho chinangwa (kunyanya kana chiri chinhu chawaifanirwa kubhadhara, kunge mujaho).

#4 Usatya kukumbira rubatsiro.

Imhando yekurapa-dzimwe nguva haugone kuzviita wega. Zvimwe chete zvinoitika kuti ubve pachiitwa chihwande. Kana iwe wanga uchinge uchiita zvakafanana zvinofinha AF kurovedza kune anoziva kuti inguva yakadii panguva ino, inogona kunge iri nguva yekuunza imwe backup.

Funga kuhaya kudzidziswa wega kana kusainira kirasi yausina kumbofunga kuti ungaite, anodaro Glazer, uyo anove mudzidzisi kuAperixix House muNYC. Hakusi kutadza kukumbira rubatsiro. Iri ibasa remudzidzisi kana mudzidzisi kuchengetedza iwe nemuviri wako kufamba-zvishandise.

# 5 Tenga mbatya dzekudzidzira.

"Tsvaga zvikonzero zvitsva zvekuda muviri wako kana kutenga mbatya nyowani dzinoita kuti unzwe uine chivimbo.," Anopa zano Steiber, uyo anoti kwaive kuda kwake mbichana-mbichana dzechiuno kwakamupa kumwe kusundidzira kwaanoda kuti afambe mushure mekusununguka. (Inoenderana: Aya Marefu-Waisted Leggings Ane 1,472 5-Star Wongororo)

Sayenzi yakaratidza kuti zvaunopfeka zvine zvazvinoita pamanzwiro ako, kufunga, uye kuita. "Paunopfeka giya nyowani, unotanga kuita hunhu semutambi achipfeka koshitomu yekutamba," nyanzvi yezvemitambo Jonathan Fader akatiudza kare. "Nekuda kweizvozvo, iwe unotarisira kuve nekuita zvirinani, zvichikuita kuti uwedzere kugadzirira mupfungwa kuita basa iri."

# 6 Chinja yako nharaunda.

Kana iyo pfungwa yekuidonhedza pachitsiko chetsika ichikuita kuti ude kuita chero chinhu ASI shanda, wadii kutora mamaira ako kunze? Kutsvaga nzira dzekuita kuti maekisesaizi anzwe sekutamba uye kushoma se "kurovedza muviri" kuchachinja maonero ako, anodaro Glazer.

Kuva kunze kwechisikigo kune masimba emashiripiti ekuita kuti iwe ungangoita ipapo zvishoma kushushikana uye kufara zvakazara. Saka, tora iyo yoga mat uye mahedhifoni ako uye dzidzira yako yoga inoyerera mupaki iri pedyo. (Zvinoenderana: 6 Zvikonzero Iwe Unofanirwa Kutora Yako Yako Kudzidzira Kunze)

#7 Ziva nguva yekuzvisundidzira.

Zvibvunze kuti sei uri kutaura iwe pachako kunze kwekushanda kana kuti watanga kuvatya. Kana wakanyanyorovedzwa uye wakaneta, “usazvirove umene kana waneta uye ungasva zvako kurara, asi ziva kuti zvakanakawo kuzvisundidzira umene pane dzimwe nguva,” anodaro Steiber. Kuvhura chikonzero chako chekudzivirira chiitiko chakamhan'arira kukuunzira mufaro, ndicho chakavanzika chekusvetuka pamusoro pechinetso kuti uwane mufaro mukufamba zvakare. (Inoenderana: Zvinogoneka Kuita Yakanyanya Kuwanda HIIT?)

# 8 Wana kusagadzikana.

Complacency ndiyo nzira yekukurumidza yekubhowekana. Kana wanga uchiita basa rimwechete kwemwedzi uye wakamira kuona shanduko dzakakupinza mazviri pakutanga, inguva yekuchinja. "Edza chimwe chinhu chitsva," anodaro Glazer. Kusagadzikana kana dzidza mutambo mutsva. Wana mufaro uye kunakidzwa muzvitsauko zvitsva, matangiro matsva, uye zvinangwa zvitsva!

# 9 Joinha timu.

Kana kugwinya kuchinzwa senge kunokwevera pahupenyu hwako hwemagariro kana pfungwa yekudzidzira mujaho inonzwika senge nzira yakasurukirwa yekuita basa, funga kujoina timu, anodaro Glazer. Funga: intramural, yevakuru ligi mitambo.

"Iyi inzira huru yekubatana, kusangana neshamwari nyowani, uye nekuwana shamwari dzekuzvidavirira," anodaro.

# 10 Regedza kurovedza muviri.

Zvakanaka, tinzwe kunze.Sekutaura kwaGlazer, kudonha murudo nekufamba kuri nyore, iwe unongofanirwa kumira kudzidzira uye kudzidzisa uye panzvimbo pezvo tanga kufamba uye kutamba.

Pazasi mutsara: Kugwinya kunofanira kunakidza. Kana zvisiri, iwe hausi kuzozviita. "Tamba, tamba, mhanya, svetuka, ita semwana mudiki, uye ingo famba sezvawaimboita usati waita hanya nezvawakaita kana kuti wanga uchiwana nhanho dzako muzuva racho."

Ongororo ye