6 Nzira dzekukwidziridza Yako Workout Maitiro eShizha

Zvemukati

• Sculpt Tank Pamusoro Akagadzirira Arms
• Tora Abs yako muGear
• Zvibate Iwe-mukati
• Wedzera Imwe Chitubu kuNhanho Yako
• Bvisa kunze kweNzira Yako Yekurovedza muviri
• Usango Ratidza Up
• Ongororo ye

Iwe wave kutoshanda nesimba kuti iwe ugone kunakirwa neyako diki indulgences (mhoro, nguva yekufara!). Asi kana iwe uchida kuikwidza mumwaka webikini, kugadzirisa maitiro ako pasina kukwira pamusoro kunogona kushamisa pfungwa (mangani mamwe mamaira aungagone kurodha!?). Ndosaka takabvunza zvepamusoro zvehutano zvemaitiro akaedzwa-uye-echokwadi ekumisikidza yako Workout. Verenga kuti udonhe mapaundi mashomanana, tonesa nzvimbo dzine dambudziko, uye, pakupedzisira, unzwe se rockstar mune yako swimsuit.

Sculpt Tank Pamusoro Akagadzirira Arms

Mifananidzo ye Corbis

"Ndiri mutendi mukuru mune 'yechinyakare' kudzidziswa kwesimba," anodaro Debora Warner, muvambi uye mutungamiriri wechirongwa cheMile High Run Club, studio ye NYC-based iyo inodzidzisa treadmill makirasi uye kutsungirira-kwakavakirwa simba rekudzidzisa kune vamhanyi. Kana iwe uri mumhanyi, wedzera kudzidziswa kwesimba uchishandisa huremu hwakadzika uye wakaderera reps kaviri kana katatu pasvondo kune yako cardio maitiro ekuvaka yakaonda mhasuru yemhasuru iyo ichakubatsira iwe kupisa makirori mazhinji, anotsanangura. "Zvinonakidza kuita mhasuru uye muviri wakasimbiswa une toni kumahombekombe," anodaro, uye hatina kukwanisa kubvumirana zvakanyanya - ndosaka uchizotiwana tiri mukamuri rehuremu kuburikidza neChirangaridzo Zuva revhiki. (Edza yedu Heavy Weight Workout kuti utange!)

Tora Abs yako muGear

Mifananidzo ye Corbis

Ngatizvitarisei izvi: Kana zvasvika kuzhizha, muviri wedu mukuru unonetsa ndewedu wekuti edu ari bikini-akagadzirira. Asi svetuka crunches, tarisa Jillian Lorenz naAriana Chernin, vanobatana-navo muThe Barre Code. Pane kudaro, edza kwavo kuenda-kuenda kune OMG-vakakodzera abs: Bata 30-sekondi puranga mangwanani oga oga paunomuka uye manheru ega ega usati waenda kunorara, kuwedzera gumi nemashanu kana 30 sekondi increments vhiki imwe neimwe. Pakupera kwemwedzi, iwe uchaona yakasimba, yakasimba musimboti. "Sezvaunobata chinzvimbo chinoshanda, sepuranga, tanga kuona muviri wako uchireruka, kusimba, uye kusimba nesekondi yega yega inopfuura, uchigadzira hukama hwepfungwa nemuviri mukati mekubata," vanobatana navo vanokurudzira. Iko kufambisa kunova kwakapetana-mukuwedzera kune imwe tsananguro, iwe unenge uine yakawanda zen nzira yekutaridzika kwaunoita mune iyo bikini paunopedzisira warova kumahombekombe.

Zvibate Iwe-mukati

Mifananidzo ye Corbis

Kanganwa mapiritsi ekupfapfaidza uye mabhikini matsva -ino ndiyo nguva yekuzvibata kubva mukati nekunze, kwete kunze kwekunze. Kubhowa kubva kuyoga kuenda kubhootcamp kana barre kwakanaka, nekuti urikushandisa mapoka emhasuru akasiyana, asi zvese izvo kurovedza muviri zvinogona zvakare tungamira kune lactic acid inovaka. "Vanhu vanofunga kuti vari kuchengeta miviri yavo panyama, asi vanokanganwa nezvezvinhu zvemukati," anodaro Natalie Uhling, Radius master mudzidzisi. "Mutambo wemitambo kana wakadzika matishu unogona kubatsira kuputsa mutsara wenyama. Iwe haugoni kuita zvakanakisisa uye unonyatsowana zvakanyanya kubva pakushanda kana iwe uchirwadziwa kubva kune lactic acid yakavakwa." Kana iwe usingakwanise kusvetuka yenguva dzose mitambo kukwiza muviri, kupupa furo kunogona zvakare kubatsira kudzora maronda emhasuru. (Edza izvi 4 Foam Roller Exercises Kupisa Mafuta uye Kuderedza Cellulite.)

Wedzera Imwe Chitubu kuNhanho Yako

Mifananidzo ye Corbis

Masimba ako esimba anowanzo wedzera munguva yechirimo nekuwedzera kwechiedza chemasikati, saka chiteshi icho chakawedzera simba mune yakanyanya, ine simba rekuita basa rakawanda, anodaro Grace Menendez, mudzidzisi paCrunch Gym muNYC. Plyometrics, kana kusvetuka kurovedzwa, inokupa yakanyanya bang yemari yako nekuwedzera chinhu cheaerobic kusimba rako rekudzidzisa, nokudaro uchiwedzera kukurumidza nesimba rako, anodaro. Icho chinangwa ndechekushandisa simba rakakura munguva pfupi yenguva, saka sanganisa mashoma plyometric madhiraivha (senge bhokisi kusvetuka kana kettlebell swings) nehuremu hwekusimudza kana bodyweight kurovedzera zvakapetwa mabhenefiti. (Tanga ikozvino nePlyometric Power Plan.)

Bvisa kunze kweNzira Yako Yekurovedza muviri

Mifananidzo ye Corbis

Kunamatira nekurovedza muviri kamwe chete hakuzokutorere iwe muviri waunoda nezhizha. Muchinjikwa-kudzidzisa kwakakosha kubatsira kuvaka yakaonda mhasuru uye kuwedzera kutsungirira kune cardio zviitiko, anodaro Alex Isaly, Radius tenzi mudzidzisi. Izvo hazvireve kutema maawa ekuwedzera pane yekurovedza muviri, zvakadaro. Shanda matatu kana mana ekukurumidza mashandiro ayo anosanganisa musimboti basa, kudzikama kudzidziswa, kutambanudza, uye kufamba uchishandisa 5 kusvika ku8 mapaundi dumbbells mune ako aripo vhiki nevhiki maitiro ekutaurisa kumusoro kwese, kuderera nzvimbo iwe yauchazoda kuratidza mukati ipfupi masitaira senge asina musana madhirezi uye mapfupi-mapfupi. (Exhale's Core Fusion Extreme Workout inosanganisa zvese pamwe chete.)

Usango Ratidza Up

Mifananidzo ye Corbis

Ehe, kuratidza kune yako yekurovedza muviri ihafu yehondo, asi kugadzirisa mukati memuviri wako kwakakosha zvakadaro, anodaro Jackie Dragone, director weFLEXBarre kuFLEX Studios. Kana pfungwa dzako dziri kumwe kunhu (sekurota machena jecha mahombekombe), pamwe hausi kuisa zana muzana muchiitiko chega chega. Ratidza kuti unorwara zvakadii pauchatarisa zhizha rino kana kirasi yaitwa, asi chengetedza huropi hwako pazvinangwa zvenguva pfupi panguva yekudzidzira kwako. "Kuisa pfungwa pakufema kwako nekubatanidza mweya wako nekufamba kwako ndiyo nzira iri nyore yekuona kuti uri kuwana zvakawanda mukirasi," anodaro Dragone. Kubata kwepfungwa uku kunowedzera chimwe chinhu kubasa rako-uye kunovimbisa kuti hausi kutora zororo pausinganyatsodi!

Ongororo ye