11 Mazano ekudzinga Gym-kutya uye Boost Confidence

Zvemukati

• Ita Ongororo Yako
• Pfeka Chikamu
• Famba Wakagadzirira
• Rangarira: Munhu wese Aivepo
• Ziva Wokubvunza
• Nguva Yakanaka
• Hunza Shamwari
• Ipa Yambiro Pamberi
• Ongorora Chiitiko
• Enda Nyore pauri
• Pinda Ubude
• Ongororo ye

Iwe unopinda munzvimbo yako yekurovedza muviri, zvese zvakaburitswa kuedza iyo inotyisa HIIT Kukwasva Workout iwe yaunoverenga nezvayo ... Kusvikira iwe waona kuti nzvimbo yecardio yapfuurwa neboka revasikana vane simba kupfuura vese vawakamboona, vese vakapfeka fashoni neon spandex uye kudonhedza ziya sezvavanomhanyisa, kumhanya, uye kutenderera nechero danho iwe rausingakwanise kurova kunyangwe muzviroto zvako zvakanyanya. Chokwadi, kuchine michina yekukwasva yakavhurika, asi chivimbo chako chanyungudika uye unobva waenda kunyaradzo yemashini ako ehuremu, uchiremara uchizvivimbisa kuti uchaedza iwo maekisesaizi matsva mangwana-apo jimu iri shoma.

Gym-kunyara ichokwadi chehupenyu. Kunyangwe uchitya kuyedza kirasi yakasiyana neyamazuva ese, kufamba mugim nyowani, kana kungonhonga madumbbells muchikamu chejimu chinowanzo batwa nemabhura-akasungwa mhasuru, kusachengeteka kunogona kuwana zvakanakisa. zvemunhu wese. Saka takabvunza varairidzi vepamusoro matipi akanakisa ekuti ungasundidzira sei kuzvidzora uye kuzunungusa yako Workout-nguva dzese.

Ita Ongororo Yako

Mifananidzo ye Corbis

Kana iwe uri kutanga nyowani uye uine mashoma sarudzo, tsvaga madiki majimu kana ma studio, anodaro Sara Jespersen, mubati muridzi uye musimba director weTrumi Training. "Majimu madiki anowanzo batsira vanhu vatsva kunzvimbo yekusimbisa muviri, saka unobva wanzwa wakasununguka. Uyezve, hauzodi mepu kuti ufambe munzvimbo." Boutique gyms-senge barre kana spin studios-zvakare inoita kuti vatsva vanzwe vakasununguka, inowedzera yakasimbiswa yega murairidzi wega Amie Hoff, purezidhendi weHoff Fitness. Hapana diki kana boutique gyms pedyo newe? Verenga zvirevo zvemasimba makuru ehutano, uye sarudza avo vane mukurumbira wekugamuchira. (Ona 7 Zvimwe Zvinhu Zvokufunga Paunenge Uchisarudza Gym.) Uyewo kuchenjera: kutora mukana wekudzidzira kwekusununguka kwekudzidzira maitiro akawanda anopa kune vatsva.

Pfeka Chikamu

Mifananidzo ye Corbis

Iwe unoziva apo isu tisinganzwe iko kwekurovedza muviri-kutya? Kana isu tichiziva isu tinotaridzika freakin 'zvinoshamisa. "Chero nguva yaunoedza chimwe chinhu chitsva, zviise pamwe chete nenzira inoita kuti unzwe kudada uye uine chivimbo," anodaro Jespersen. "Pamwe ibhandi rakakura mumusoro, masokisi akasvika pamabvi ayo asingaregi, kana mateki ako matsva. Chinhu chinoita kuti unzwe zvakakwana iwe." (Tora zano kubva kune ava 18 Vanozivikanwa Vanotaridzika Zvinoshamisa muKushanda Mbatya.)

Famba Wakagadzirira

Mifananidzo ye Corbis

Kuva nehurongwa hwakakwana usati wafamba mujimu kuchawedzera chivimbo chako, zvichiita kuti zvive nyore kufuratira gym-kutya, anodaro mudzidzisi wega Jenny Skoog. "Nyora pasi wozvipira kune yega rep, seta, uye kurovedza muviri. Iwe hauendi kumagirosa usina rondedzero, handiti?" (Tine iwe wakafukidzwa nezvirongwa zvedu zvekudzidzisa.)

Rangarira: Munhu wese Aivepo

Mifananidzo ye Corbis

Mumashoko aSam Smith, hausi iwe woga. "Isu tese-kunyangwe varume nevakadzi vane chimiro chemhondi-tinogona kunzwa kusagadzikana mujimu dzimwe nguva," anodaro Hoff. Kunyangwe zvinokurudzira zvakare: munhu wese ari kunetsekana nezvake zvekuti havasi kunyatsoteerera iwe-zvakanyanya. "Kunyange iwe ungangonzwa sekuti vanhu vari kuona kuti iwe hauna kana zano rekuti ungashandise sei michina, pane imba yemhepo, kana kuziva bicep yako kubva patricep yako, vimba neni-hapana arikuona kana ane hanya nazvo."

Ziva Wokubvunza

Mifananidzo ye Corbis

Unoda kuyedza zviremu zvemahara, asi unonzwa gym-kutyiswa nemhomho yebros inorembera munzvimbo iyoyo? "Tora vanhu chaivo mukona yako," anodaro Jespersen. "Paunotarisa mukati, udza ani zvake ari padhesiki kuti ungada kuedza zvimwe zviyereso zvepachena uye unoda mudzidzisi ane ushamwari uyo akanaka nevanotanga kukupa sumo inokurumidza. Icho chakavanzika cheindasitiri kuti vadzidzisi vose vanoita izvi pasina, " iye anoburitsa pachena. Kana ingo bvunza ane hushamwari-anotaridzika ejimi-goer-vazhinji angave anofara kubatsira. (Uyezve, Kukumbira Rubatsiro Kunoita Kuti Uwone Sehungwaru!) Pamwe dzivisa avo vanopfeka mahedhifoni, zvakadaro, chiratidzo chechokwadi chekuti vari munharaunda uye havasi kumusoro kune chit-chat.

Nguva Yakanaka

Mifananidzo ye Corbis

Ziva nguva yako yekurovedza muviri zvakanyanya (kazhinji pavhiki pakati pa5 masikati na7 manheru), uye kana uchinzwa kusagadzikana nezvekufamba kana muchina waunoda kuyedza, funga kuenda nenguva inononoka, anodaro Felicia Stoler, chiremba akanyoreswa uye kurovedza muviri, uye munyori we Kurarama Skinny muFat Genes.

Hunza Shamwari

Mifananidzo ye Corbis

Hapana chinogona kuita kuti unzwe wakachengeteka kupfuura kuva neshamwari padivi pako, anodaro Hoff. Ingo ita shuwa kuti imi mese mune zvakafanana chinangwa mupfungwa: kuve neakakura kurovedza muviri. Zvikasadaro, iwe unogona kupedzisira uchitaurirana panzvimbo yekudikitira, kana kurongerana kunze pane kukwira. (Kana kuunza murume wako: Hukama Hwako Hwakabatana Nehutano Hwako.)

Ipa Yambiro Pamberi

Mifananidzo ye Corbis

Usamirire murairidzi wekirasi iwe yauri kuyedza kekutanga kubvunza kana paine vatsva kupomba, anoyambira Hoff-zvikasadaro unonzwa uchionekwa, uye hausi kunyatso kupa mukadzi anotarisira nguva yakawanda yekukunzwa iwe wabuda. Kubheja kuri nani: ratidza maminetsi mashanu kusvika gumi mangwanani womuudza ipapo. Bvunzawo kana paine murwi mukirasi iwe waunogona kumira nekutevera, anodaro Jespersen. "Vanozokuzivisa iwe kumunhu akakwana kuti akubatsire kufamba uchirovedza muviri kwako kwekutanga usinganzwe uri wega, uye munhu iyeye anogona kukukurudzira munzira." (Tarisa uone mamwe mazano ekutanga ekurovedza muviri.)

Ongorora Chiitiko

Mifananidzo ye Corbis

Kunyangwe iwe uri kuenda kunzvimbo yekurovedza muviri nyowani kana kuti pakupedzisira uchitora kubaya pane chitsva-chako-chako chidimbu chemidziyo, zvakanyatsonaka kumira kumashure kumashure uye kuyera zvinhu kunze usati wapinda mukati. uchishandisa bhasikoro rakamira pane kushomeka kwakaderera kwemaminetsi mashanu kusvika gumi paunenge uchiunganidza mabhengi ako uye utarise mamiriro epasi. Ingozvigadzirira wakasimba nguva muganho uye kunamatira pairi. (Paunenge uchidziya, edza kuteerera kune iyi playlist kuKickstart Yako Workout.)

Enda Nyore pauri

Mifananidzo ye Corbis

Kuchinja zvinhu kumusoro kunotyisa zvakakwana, saka usazvinetsewo nezve kusimudza zvirema zvinorema kana kuroverera kufamba kwese paunenge uchiedza chimwe chinhu chakasiyana, anodaro Stoler. Shandisa zviremu zvakapepuka pane yako yekutanga seti kana enda kune akagadziridzwa poses mumakirasi kusvikira iwe unzwe kugadzikana nefomu rako-wobva wadhaya kukwirisa. (Dzidza zvakawanda nezve Nguva Yekushandisa Huremu Huremu vs. Chiyedza Weights.)

Pinda Ubude

Mifananidzo ye Corbis

Iwe uri kufa kuyedza imwe inoremerwa goblet squats (kana imwe yeiyi dumbbell Workout), asi yemahara uremu kamuri inoratidzika kunge iri iko uko "makuru makuru" anoungana, uye zvese izvo testosterone zvinoita kuti utye. Mhinduro: pinda mukati, tora zviyereso zvaunoda, uye buda uende kunzvimbo isina chinhu kana imwe yaunonzwa kugadzikana, taura Hoff. Mikana iripo, hapana anozovashaiwa. Ingova nechokwadi chekuzvitsiva kana wapedza.

Ongororo ye