7 Yakareruka uye Yekugadzira Nzira dzeKuekisesaiza Kunze

Zvemukati

• 1. Tamba Bhora
• 2. Chalk Up a Custom Circuit
• 3. Edza Vako Reps Pakumhanya
• 4. Iite Zuva Romumunda
• 5. Tora Zvakanakira Zvemashure Zvimiro
• 6. Wedzera pane Chero Yakavhurika Patch
• 7. Sarudza Zen Backdrop yeYoga Yako
• Ongororo ye

Iwe unogona kunge wakava shasha pakuita maburpees pakati pemubhedha netafura yekofi mukati memwedzi inotonhora yechando, asi kudziya kwemhepo kunoreva kuti unogona kurova uswa kana nzira yekushanda nekamwe kamugumbo. Kunze kwenzvimbo yakawedzerwa nemhepo yakachena, kutora maekisesaizi ako panze kunouya nehutano hwepfungwa uye hwemuviri: Sainzi inoratidza kurovedza muviri kunze kunobvisa kushushikana, kunosimudzira manyawi, uye kunoita kuti kurovedza muviri kunzwe kuri nyore kupfuura kana wakazviita uri mumba.

Kuti uwane zvese zvinobatsira, edza idzi nzira dzekugadzira dzekurovedza muviri kunze. Kana zvirinani, vanozoita kuti unzwe kunge mwana giddy mudiki pazororo zvakare.

1. Tamba Bhora

Nedenga hombe, unogona kukanda zvinhu zviri off-mipaka mukati. "Kana uine basketball, volleyball, bhora rebhora, kana nhabvu, ishandise kumitambo yekurovedza bhora," anodaro Ashley Joi, murairidzi ane mukurumbira uye murayiridzi weCentr Workout app. (Edza iyi mushonga bhora core Workout, semuenzaniso.)

Chibooreso chimwe chaanofarira kurovedza kunze: Mira wakabata bhora nemaoko ese, squat pasi, wobva waputika paunenge uchikandira bhora pamusoro nekumashure kwako. Sprint kuti uitore, mhanya uchidzokera kwawatangira, uye dzokorora. (Yakabatana: Mashandisiro Ekushandisa Exercise Bhora - Uyezve, Vaya Vaunogona Kutenga Izvozvi)

2. Chalk Up a Custom Circuit

Mushure mekuvharirwa kwakatanga munaKurume apfuura, Claudia Lebenthal, mugadziri wemitambo-chic webhusaiti Sita reMitambo, akatanga kutora misasa yebhutsu yakasarudzika munharaunda yake kuseri kweNew York, achinyora mazita emitambo yekurovedza munzira yake setaiti-masekondi makumi matatu: pusha- kumusoro, squats, mabvi akakwirira. "Isu takagadziridza zviyero nemabhodhoro emagaloni uye majagi esipo - chero zvaibatika," anodaro Lebenthal. (Heino maitiro ekugadzira zviyereso zvekumba kuti utore basa rako kune rinotevera nhanho, uye maitiro ekugadzira wedunhu Workout iwe pachako.)

3. Edza Vako Reps Pakumhanya

Paunenge uri panze pachiuno chako, shandisa nzvimbo kuti uwane mamwe maekisesaizi esimba. "Iwe unogona kuita push-ups kana dips kana iwe ukapfuura bhenji, nhanho-kumusoro pamatanho, uye kunyange tote diki bhendi rekupokana mune yako fanny paki yekuputira danda," anodaro Lebenthal.

Edza SPRI's Flat Bands (Tenga Izvo, $10, walmart.com) kurovedza muviri kunze uye kuita zvimwe #kuhwina.

SPRI Flat Resistance Band Loop Kit, 3 Pack $10.00 tenga iyo Walmart

4. Iite Zuva Romumunda

Tora nzwisa kubva kuCrunch gym's ane mukurumbira Athlete's Workout, anodaro Elle Young, mudzidzisi wekusimba muboka uyo ave kutungamirira kirasi kunze muBurbank, California, paAstroturf yegaraji rekupakira rejim rakashandura chivharo chekunze. "Musanganiswa wemitambo yekumhanya: carioca, kumhanya kwenhabvu, basketball kusvetuka, nhabvu juggles," anodaro. Mamwe ma drill (makumi mana emaminitsi ebasa, achiteverwa nemasekondi makumi maviri kuzorora) nematambudziko sekuita maminetsi maviri e squats ye sweaty HIIT Workout.

Chinhu chakakanganisika. Pane kukanganisa kwaitika uye kupinda kwako hakuna kuendeswa. Ndapota edza zvakare.

5. Tora Zvakanakira Zvemashure Zvimiro

"Kushandisa miti sechibatiso chetambo dzehondo kana zviteshi zveTRX inzira inonakidza yekufamba, uye huswa hunogona kuita sepata yemasekete anodzidzisa pasi," anodaro Young.

Hyperwear inogadzira compact yakawanda, makumi maviri-tsoka Hyper Tambo (Tenga Iiri, $ 370, amazon.com) iyo isingatombodi anchor, kuti iwe ugone kuishandisa kuita iko kunze. Uye TRX's Home2 System (Tenga Iiri, $ 200, trxtraining.com) zvakare ine sarudzo yemusuwo kana mvura ikadzingirira iwe mumba.

Hyperwear 20-Tsoka Hyper Tambo $ 369.95 chitenge icho Amazon TRX Home2 System $200.00 tenga iyo TRX Kudzidziswa

6. Wedzera pane Chero Yakavhurika Patch

Bvisa bhutsu nebhegi rako, uye uchave ne'nzvimbo' nhatu dzakasiyana dzaunokwanisa kuenda pasi," anodaro Joi. (Magirazi ezuva, bhodhoro remvura, uye bhegi zvakare zvinoshanda - unowana mufananidzo.)

Zvadaro rega mitambo itange: "Unogona kumhanya wakananga kune imwe uye wozodzoka. Kuenda kune yechipiri kuenda, unogona kumhanya uchidzokera shure kwairi uye wozoenda mberi pakudzoka," anodaro Joi. "Kune wekupedzisira, ita sprint uye wozoita shuffle yepadivi. Pane zvinhu zvakawanda zvaunogona kuita uchingofamba pakati pezvibodzwa zvitatu izvozvo." (Kana kuti tora makoni uye uite izvi zviboorero zveagility.)

7. Sarudza Zen Backdrop yeYoga Yako

Kuunza yako yoga mat kupaki isina chinhu ingangove iri nzira iri nyore yekurovedza muviri kunze. "Ndakawana paki diki yekuitira yoga Svondo yemanheru, kwandinogona kutarisana nezuva sezuva rava kunovira," anodaro Young. "Kumisikidza iyo nzvimbo yakanyarara yangu yakakura."

Sarudza app senge Aaptiv yekuteerera kutungamira kuti ikutungamire iwe muchikamu, kana kungoyerera nemumaziso ezuva uye zvakafanana mukunyarara. "Unogona kushandisa mafomati epfungwa kuti udimbure," anodaro Mudiki.

Shape Magazine, Kubvumbi 2021 chinyorwa

Ongororo ye

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