Iyo Iri Nyore Nzira Yekukwidziridza Workout Yako

Zvemukati

• Tengesa iyo Treadmill yeTerrain ku Sculpt Sexy Legs
• Row Boat Chaiyo Kuti Ushande Yako Core Zvakawanda
• Dzidzira Yoga muGrass yeYakanakisa Balance
• Chinjana Pullups yeSwing Rings yeiyo Yakanyanya Kumusoro-Muviri Workout
• Tora Dunhu Rako Kunze kune Mamwe Anoshanda Simba
• Tengesa iyo Elliptical yeRollerblades kune Yese-Muviri Workout
• Ongororo ye

Kana usati watora mukana wekudziya kwekudziya uye nekufambisa basa rako kunze, uri kurasikirwa nezvimwe zvakakosha zvemuviri! Kutora yako yekurovedza muviri kune yakakura kunze kwete chete kunosimudzira mhedzisiro yako, kunoderedza kumwe kunetseka uye kunowedzera simba mazinga. Mune chidzidzo cha2007, vaongorori veChirungu vakaona kuti vanhu vanorovedza panze havana kushushikana zvakanyanya mushure mekuita kwavo, nepo avo vakagara mukati vakanzwa zvimwe kushungurudzika! Uye isu tiri kungotanga. Verenga pamusoro pezvimwe zvikonzero zvitanhatu zvekusvetuka iyo yekurovedza muviri uye kuveza muviri wako al fresco.

Tengesa iyo Treadmill yeTerrain ku Sculpt Sexy Legs

Kuchinja kubva patreadmill kuenda kumhanya kana kufamba panze kunoreva kuti uchamutsa dzimwe tsandanyama dzepazasi dzemuviri wako, zvichiita kuti makumbo akaturikidzwa uye kutsva kwekoriori yepamusoro-zvese mukati menguva yakafanana yenguva yekurovedza muviri.

"Nzvimbo yechisikigo inoshanduka, kunyangwe zvishoma, mayadhi mashoma, zvinoreva kuti unenge uchigara uchibata tsandanyama dzemakumbo ako kuti urambe uchifamba nepakakasharara uye nekuchinja mukunyura," anodaro Michele Olson, Ph.D., purofesa. yeSainzi yekurovedza muviri paAuburn University Montgomery uye mugadziri weiyo Makumbo Akakwana, Glutes & Abs DVD. .

Row Boat Chaiyo Kuti Ushande Yako Core Zvakawanda

Nepo muchina wekukwasva uine mabhenefiti, hapana chinhu senge kusangana nechinhu chaicho! Uyezve, musimboti wako, musana, maoko, nemakumbo zvinofanirwa kushanda nesimba kuti chikepe chaicho chirambe chichiyangarara uye kuchifambisa kuburikidza nekuwedzera kwekudzivirira kwemvura.

"Haingobatsire chete nekuda kwekudzikama kunoda kuti igwa rirambe rakamira, asi pane nyaya iri nani kumashure kwaro - chiitiko!" anodaro Rick Richey, mudzidzisi ane mukurumbira uye muridzi weR2 Fitness muNew York City.

Dzidzira Yoga muGrass yeYakanakisa Balance

Tora yako yoga mat kunze (kana rova ​​huswa usina shangu) kunatsiridza muyero wako uye kuzvinetsa pachako zvishoma.

"Kusiyana nefurati, yakavakirwa pamusoro peimba yekurovedzera muviri, turf yehuswa hwekunze inowanzo kuvezwa, saka zvitsitsinho zvako nezvigunwe zvinogona kunyura," anodaro Olson. "Kana kuti, mativi ezvitsitsinho zvako anogona kunge asina tsigiro yakasimba kuitira kuti tsandanyama dzako, uye kutaurirana kwavo nehuropi hwako, kukwikwidzirwe nzira yekukudzikamisa." Inonzwika senge smart nzira yekuvandudza iyo muti pose!

Chinjana Pullups yeSwing Rings yeiyo Yakanyanya Kumusoro-Muviri Workout

Unogona here kurangarira nguva yekupedzisira pawainakidzwa kuita pullups? Nesuwo hatigoni. Tora psyched nezve yako yekurovedza muviri zvakare nekuchinjisa mapuruu kune kumwe kutamba kwekunze pane 'swing mhete' mupaki. Ivo vanonyanya kunakidza uye iwe ucharamba uchidenha muviri wako wese wepamusoro.

"Ndave ndiri murairidzi wega kweanopfuura makore gumi, uye kurovedza kwandinofarira kuri kutenderera paSwing-A-Rings. Zvinonakidza uye zvinondiita kuti ndirwadziwe mumaraini angu, abs, nemaoko, uye ndiyo nzira inonakidza kutaura nezvayo kupfuura pullups! " Richey anodaro. "Handina kumirira kuudza vanhu nezve maring uye ndivakoke kuti vazoridza. Ini handina shungu dzakada kusvika pakudhonza kwelat pulls," anodaro.

Hauna mhete dzinosimudza padyo newe? Edza 'kusvetuka' pamabhawa emonkey panzvimbo.

Mufananidzo wechikwereti: Shutterstock

Tora Dunhu Rako Kunze kune Mamwe Anoshanda Simba

Dhonza michina uye musoro kunze uine zvishoma, zvigadzirwa zvinotakurika zvetsva wedunhu maitiro anogona kubatsira muviri wako zvakanyanya!

"Michina yekuekisesaiza inogadziriswa uye inochengetwa kuti ikupe zvakafanana, nekurovedza muviri nguva dzese paunonanga kujimu, asi muviri wako unodawo kusaenderana kwakarongeka!" Olson anodaro. "Kugadzira dunhu rekunze kwaunoshandisa bhenji repaki rekupushups uye stepups uye bhokisi rejecha remapapu uye kusvetuka kunoita kuti ufeme mweya mutsva uye uchishandisa michina yechisikigo."

Olson anokurudzira kuumba dunhu padyo nebhenji repaki uye bhokisi rejecha rine maviri ezvimedu, bonde, uye tambo yekusvetuka. Alternate inofamba kunge dumbbell shoulder press ine cardio kuputika uchishandisa tambo yekusvetuka, wozoita seti yezvigure pameti, triceps dips uye stepups pabhenji, uye cardio yakaputika ichimhanya nemujecha.

"Kuenda kubva ku cardio kuenda kune simba kusimudzira kuchawedzera koriori yako kupisa - zvakaoma zvakaoma kurongedza matatu kana mana macioio michina pakati pematatu kana mana ehuremu michina mune yekurovedza muviri - ndipo panowanikwa dunhu rekunze rinoshanda uye rinoita," Olson anodaro.

Tengesa iyo Elliptical yeRollerblades kune Yese-Muviri Workout

Tengesa iyo Elliptical yeRollerblades yeiyo Yakazara-Muviri Workout Iyo elliptical ndeimwe yemakemikari anozivikanwa kwazvo mune yekurovedza muviri, asi kana zvasvika pakuvaka kubatana kana kugadzirisa simba repakati panguva yako cardio, haisi kukuitira chero zvakanaka.

"Michina yeCardio yakaita seelliptical trainer inzira yakasimba yekuvandudza aerobic fitness, asi inokupa maoko nemakumbo, izvo zvinobvisa kushanda kwetsinga dzepakati pemuviri wako semusana wako wezasi, abdominals, uye bhanhire repafudzi," Olson anodaro. "Kukwiridzira panze pa rollerblade haingori sarudzo huru, yakadzikira ye cardio, iyo mhasuru yakakosha yemoto inofanira kupisa pamusoro pemakumbo ako kuti urambe wakamira uye uchienzanisa paunenge uchitenderedza makona uye uchifamba uchitenderera zvimwe zvipingamupinyi zvepanyama munzira yako sevana pamabhasikoro kana huswa hwapfuura nepakatsemuka munzira. "

Uyezve, nzira yayo inonakidza kuita cardio Workout iyo inokutorera nzvimbo!

Ongororo ye