Iyo Kugara-Sane, Tora Yakasimba Workout Chirongwa cheMwenga-uchave

Zvemukati

• Kutanga Neiyi YeMuchato Kurema-Kurasikirwa Chirongwa
• Tsvaga Yako Yakakwana Yemuchato Kurema-Kurasikirwa Chirongwa Workout
• Kudya Panguva Yemuchato Wako Weight-Loss Plan
• Rerutsa Kushushikana Kwemuchato Pamberi peZuva Guru
• 3 Kuroora Kurema-Kurasikirwa Chirongwa Matipi kubva kune Vaverengi
• Ongororo ye

Ngatitorei chinhu chimwe chakatwasuka: Iwe hauite * kwete kuda kudzikira kana kukwana mune imwe saizi size kuti uve unokodzera rudo. Asi zvakaratidzwa nguva nenguva kuti maekisesaizi anowedzera endorphins kusvika kudenga-pamusoro mazinga (bye-bye, bridezilla vibes) uye mhasuru dzakasimba dzinokubatsira kuti unzwe sekunge une yako kapeti tsvuku nguva paunenge uchifamba munzira kuti uti. "Ndino." (Uye kana iwe uchida diki diki yekuzvida, heano matanho mashanu akareruka ekuwedzera kuvimba kwako.)

Tine izvozvo mupfungwa, takataura naLynn Bode, murairidzi wega ane makore anopfuura makumi maviri ezviitiko uye muridzi weiyo online online fitness Workout yeVaroora, yemuchato wake uremu-kurasikirwa chirongwa (AKA yako kugara-sane, kuwana-hutano, bust-stress plan) kukubatsira kuti uzviite kuburikidza nekugadzirira muchato uchinzwa kushomeka-uye kuita kuti kuhoneymoon kwako kufare uye kuve neutano kupfuura nakare kose. (BTW, tinoda pfungwa dzaJulianne Hough pamusoro pekudya pamberi pemuchato wake.)

Kutanga Neiyi YeMuchato Kurema-Kurasikirwa Chirongwa

Panzvimbo pekushandisa iyo nguva inotungamira kune rako guru zuva kuti uzvinunure pasi kune imwe nhamba yemashiripiti, tora ino nguva kuve yako hutano iwe. Haufanire kuti ubaye mabhuku nekutsvagurudza - kunyangwe kusangana neanoona nezvehutano kana mudzidzisi kunogona kupa chiratidzo chakasimba chekuti ungatanga sei regimen yako - asi ziva izvo zvekutanga. Bode anopa zano rekutarisa pane zvaanoti "mamisimboti mana akakosha": kurovedza muviri kwemoyo, kudya kwakanaka, kurovedza simba, uye kutambanudza. "Zvese zvinhu zvina zvakakosha kuti usvitse zvinangwa zvako nenzira ine hutano," anodaro. Pair yedu yemazuva makumi matatu cardio HIIT dambudziko neiyi yekupedzisira gwara rekuchenesa kudya kutarisa cardio uye hutano kubva pane iyo rondedzero. Wobva warova iyo yekupedzisira misimboti naJillian Michaels 'makumi matatu-maminetsi, akazara-muviri kurovedza muviri uye gumi pamberi-pekuvata yoga inoisa kukubatsira iwe kurara zvirinani.

Tsvaga Yako Yakakwana Yemuchato Kurema-Kurasikirwa Chirongwa Workout

Kusarudza chirongwa chekurovedza muviri uye chekudya chingaratidzika kunge chakaomarara pane kusarudza nzvimbo yako yekutambira. Asi sekune chero sarudzo hombe, zvinongotora kudzikisira kwesarudzo. Zvechokwadi, chero ipi yaunosarudza kutevera, iwe unoda kuti ipe simba guru uye kufara-zvose panguva uye shure kwekushanda kwako uye kudya. Kupfuura izvo, iwe ungangoda kufunga yako yaunoda dhizaini dhizaini (kureba, chimiro, uye machira) kana iyo ~ zvinhu ~ iwe zvaunoda kuratidza zvakanyanya usati wasarudza chirongwa chekurovedza chako, asi zvakakoshawo kuti utarise kugona kwako kwazvino. (Kupedza marathon mukati memwedzi miviri chinangwa chakakwirira kune mumwe munhu asina kumbove ane sneakers; kutanga maitiro ekugara achimhanya, zvisinei, hazvisi.)

Wana granular nezvirongwa zvako: Tsvagiridza mabikirwo uye ronga chikafu pamberi; ronga kushanda mukati mekarenda yako uye uzvichengete sezvaungaita chero kumwe kusarudzwa. Sezvo iwe uri kusarudza yako regimen, chengeta zvaunotarisira zvichiongorora. " "Kana muchato wako uchiri nemwedzi miviri chete, usazvinyengedza uye ukonzere kushushikana kusingakoshi nekupika kurasikirwa nemakirogiramu makumi mana. Sarudza nguva yechokwadi yauri kushanda mukati uye ugamuchire nhamba chaiyo yaunogona kuwana."

Kudya Panguva Yemuchato Wako Weight-Loss Plan

Iwe unoziva iyo nzira yose-kumwoyo-yavo-kuburikidza-nemudumbu-yavo-chirevo? Zvimwe chetezvo newe: Zvidyise zvakanaka munguva ino inogona kunge ine nutty, uye tinovimbisa kuti hukama hwako newe huchava nani, tisingarevi kuwirirana kwako nemumwe wako, mukuru wako, mugadziri wako, nezvimwewo. re zvechokwadi kudya-uyezve mangani aunoda kuti ugare wakasimudzwa zvakanaka panguva ino yakapenga-yakabatikana.)

Ungave kana kusafunga kutanga maitiro matsva emuviri (kana kukwidza yako iripo), huwandu hwekuwedzera maekisesaizi auchange uchiita hunoda mafuta akanyanya. Tevedzera yedu yemazuva makumi matatu-gwara rekudya kuronga gwara rekusvetuka. Uye yeuka: Paunodya kunokosha, zvakare. Sayenzi inoti iwe unogona kusevha metabolism yako nenguva yekudya kwako seizvi.

"Kusadya zvakakwana kunogona kukanganisa muchato wako-kurasikirwa nehurongwa hwekuita sekunge kudyisa," anowedzera Bode. (Tora scoop yekuti nei kudya * zvimwe * kungangove iko kwakavanzika kwekudzikira huremu.) "Kana iwe ukasadya zvakakwana, muviri wako unotanga kubatirira kune ese macalorie aunodya woashandura ave mafuta. Saka, "kunyangwe ukarasikirwa nehuremu pakudya nenzara, hausi kuzviitira chero chinhu nekuti kushomeka kwezvikafu zvinovaka muviri kuchaderedza nyama yako nekuwedzera mafuta ako."

Uye, Bode anoti, funga nezve type yemacalorie aunodya. Shuga yakakwira nemafuta akakwira — chikafu chinokurumidza kukurumidza uye hunhu hwechikafu chakagadzirwa — zvinokuita kuti unzwe usimbe. "Kana usingakwanisi kuwana nguva yekubika kumba, enda kuchitoro chegirosari uye utore kudya kwakaomeswa nechando kusiri kunyura mumakemikari nemishonga inochengetedza. Uyezve, tenga zvekudya zvine hutano zvinotakurika kuti uende nazvo pa- the-go. " (Yakabatana: Yakaderera-Koriori Inotsemuka Inotapira Kuti Ugutse Zvido zvako)

Rerutsa Kushushikana Kwemuchato Pamberi peZuva Guru

Muroora anotora avhareji yezvisarudzo zana nemakumi manomwe nenomwe panguva yekupfimbana kwake, maererano neongororo yeBrides.com — saka hazvishamisi kuti uri kunzwa kakufinyama mazuva ano. Nepo zvingaite senge zvinosekesa kuwedzera imwe "Inofanirwa" pane yako runyorwa izvozvi, kuronga munguva yekumira kumira pamusoro wako, kurova matinee, kubika chimwe chinhu kubva pakutanga, kana kunyura mukurara kunogona kushandura simba rezuva rako rese. Unoda kuchinja kwepfungwa here? Inobuda kunyangwe chete kufunga nezve vadikanwa vako vanogona kukubatsira iwe kubata nemamiriro ekumanikidza.

3 Kuroora Kurema-Kurasikirwa Chirongwa Matipi kubva kune Vaverengi

Iwe hausi mune izvi wega! Funga nezve Chimiro muverengi zano pamberi apo iwe uchivaka yako buff mwenga agenda.

• Rova barre. "Ini ndagara ndiri mumhanyi uye ndinofamba, saka ndakazvichengeta zvakapetwa kaviri kana katatu pasvondo uye ndakabatanidza Bar Method mukurovedza kwangu kanenge kaviri pasvondo ndichigadzirira muchato wangu. Bar Method yakanyatsobatsira kurira muviri wangu - kunyanya maoko angu -uye ndinoikurudzira kumunhu wese. Iko kurovedzera kunoshamisa. Ndakashandisawo WW online kuti ndibatsire nekudya kwangu." - Lizzy, San Francisco, California
• Muchinjikwa dzidzisa huropi hwako nemuviri. "Nekuda kwechirongwa changu chekurasikirwa nehuremu hwemuchato, ndakatanga kuita Exhale's Core Fusion, iyo inobatanidza core conditioning, Pilates, Lotte Berk Method, interval cardio training, uye yoga. Ndichiwedzera kutarisisa pane musimboti, waive nzvimbo yandainanga.Kirasi inosunga pfungwa nemuviri kunatsiridza kugara zvakanaka uku ndichizadzisa zvinangwa zvangu zvemuviri, kurovedza muviri kwakakwana kusunungura musoro wangu kubva pakuronga kunonetsa kunotungamira muchato! "nguva yangu yezuva randinoda uye yakandichengetedza." - Stephanie, New York City
• Fonera mune zvekusimbisa. "Chii chakandishandira zvakanyanya pamberi pemuchato wangu kuwana murairidzi wega. Ndaiziva kuti kuva nemunhu ikoko anondikurudzira kwaizoita kuti ndirambe ndichienda. Kwete chete kwainakidza chaizvo, asi murume wangu (aizoita chikomba) akaitawo misangano neni kubva Nguva nenguva.Ndakatanga mwedzi misere tisati taroorana, ndichiita svondo imwe chete pasvondo nemudzidzisi wangu, tichigadzirisa zvinhu zuva richiswedera pedyo.Kunyange kana munhu ari mushishi pamari, ndingakurudzira pasuru diki kuti udzidze nzira yako. ” - Jaime, Hoboken, New Jersey (Tiri kutamba matchmaker! Heino maitiro ekutsvagira iwe akanakisa mudzidzisi wega.)

Ongororo ye