5 Inotamba Nzira dzekutiza Yako Workout "Maitiro"

Zvemukati

• Ongororo ye

Yeuka apo kurovedza muviri hakuna kuita senge basa? Semwana mudiki, waimhanya uchitenderera pazororo kana kutora bhasikoro rako kuti rive spin kungonakidzwa. Dzosa iyo pfungwa yekutamba kumaworkouts ako uye iwe unozove mukana wekufamba, mira nazvo, uye uone mibairo. (Tanga naOlivia Wilde's Crazy-Fun Dance Workout yeadrenaline-yakapinza ziya ziya.)

1. Enda kunze

Ibva pane treadmill uye gadzira ziya mukati mekunze. Izvi zvinokutendera kuti uchinje nharaunda yako, saka hapana maviri ekushanda akafanana. Uyezve, iwe hauna kuganhurirwa nezvipingamupinyi zvepadenga kana zvishandiso. "Paunenge uri kunze, hausi kuvharirwa mundege yakatsetseka. Unogona kufamba nedivi kana kudzokera kumashure uye kupikisa muviri wako nenzira dzakasiyana," anodaro Lacey Stone, mudzidzisi weNew York City uye muvambi weLacey Stone Fitness. . (Edza izvi gumi Nyowani Kunze Kwekushandira Pfungwa.)

2. Shandisa zvakakukomberedza

Ndiani anoda zvemhando yepamusoro kana uine mabhenji, mabara uye masitepisi aripo mahara? Tsvaga staircase, ita nhanho-kumusoro munzira inokwira-kune imwe dambudziko edza kutora masitepisi maviri panguva-uye kumhanya pasi. Enda kupaki yako yemunharaunda kwaunogona kuita dips kana kusunda-ups pamabhenji, kudhonza-ups pane jungle gym, uye mapapu kana mhuru inosimudza pamakona. (Dzidza Maitiro Ekuenda Nayo kuMigwagwa Kuti Uite Muviri Wakazara Workout.)

3. Tsvaga makwikwi ane ushamwari

Shamwari yekurovedza muviri inokuchengetedza iwe uchikurudzirwa, uku uchiwedzera chinhu chekubatana pamwe nemakwikwi kuchikamu chako cheziya. Iwe unowanzo kuzvimanikidza zvakanyanya paunenge uchimhanyisa mumwe munhu kana kukwikwidza mubairo. Dombo rinoratidzira kumisikidza chako pachako mabhureki, senge kumhanyisa kune yechigadziko chemwenje kana kukwikwidza kwepushup. Uyo anokunda anowana kodzero dzekuzvitutumadza, nepo mumwe wacho achifanira kuita seti yekujamba jeki kana crunches.

4. Rovedza muviri kunze kwebhokisi

Kuita kurovedza muviri kumwechete nguva nenguva hakusi kufinha chete, kunogonawo kukonzera bani. Kunyoresa kirasi nyowani kana nhabvu yemitambo kunoita kuti urambe uchikurudzirwa, kunyanya kana uchifanira kuzvipira kwenguva refu. Iri zvakare nzira yakanaka yekusangana nevadzidzi vatsva vekudzidzisa. Uye kuedza chimwe chiitiko chinomutsa mazano matsva, aunogona kubatanidza mumuitiro wako wenguva dzose. "Unogona kuenda kumisasa yemasaisai, kukwira gomo rinoputika, kutora zvidzidzo zvetrapeze. Kuita chimwe chinhu zvachose kubva kunzvimbo yako yekunyaradza kunokukurudzira," anodaro Stone. (Ona zvimwe Plateau-Busting Strategies Kutanga Kuona Mhedzisiro paGym.)

5. Wana munhu anokupa mazano

Sezvinongoita mudzidzisi wako wechikoro chepakati aiwanzokusundidzira kuti uvandudze mutambo wako, ndizvo zvinoita varairidzi vezvekusimba uye varairidzi. Kunyangwe iwe uri mupfupi pamari, kune nzira dzakawanda dzekuzvipikisa nerubatsiro rwepro. Unogona kudhawunirodha Workout application uye podcasts kune yako smartphone kune yako chaiyo inotakurika yekusimba murairidzi. (Kufanana neava 5 Varairidzi Vedhijitari Kuti Vakubatsire Kuzadzisa Zvinangwa Zvako Zvoutano.) Kana iwe uri wejimu, kune vakawanda varairidzi nevarairidzi vanofarira kupa mazano kana kupindura mibvunzo, saka usatya kubvunza. Une shamwari inokurudzira mutambi? Vakoke kuti vazoshanda newe uye vapikisane.

Ongororo ye