Matipi Okusimbisa Kusimbisa Basa Rako

Zvemukati

• Pisa Yako Yemakwikwi Dhivha
• Wana Zvishoma Kuregeredza
• Ibate
• Kupfeka kweKubudirira
• Ita Basa Rako Rive Shanduro Yakakura yeMutambo Wekunwa
• Pombi Kumusoro maJams
• Pfeka paMutambo Wako Chiso
• Gadzira Run-Workout Sandwich
• Tarisa Muchiso cheKufemerwa
• Enda Uremu Kirasi
• Dzikirai iyo Yekufungidzira Manera
• Ongororo ye

Iwe unorova gym zuva rega rega, uye une maitiro ako pasi: Muvhuro kumhanya zuva, Chipiri mudzidzisi, Chitatu kusimudza uremu, nezvimwe.

Asi dambudziko rekuita maitiro nderekuti iri chiito. Sezvo chero mudzidzisi achakuudza, kiyi yekuchengeta muviri wako uri muchimiro chepamusoro kusanganisa. Muviri unoenderana nekudzidzira nekukurumidza, saka kana iwe uri kuita mamaira mashanu kumhanya panguva imwechete mazuva mashanu pavhiki, muviri wako unopedzisira wajairana, uye kugona kwacho kuchapera. (Iyi zvakare imwe yenzira dzauri Kuzvigadzirira Pako Kushanda Kwekupisa.)

Kuchinja kukwiridzira kwako hakufanirwe kutora kuwanda kwekugadzirisa. Pane kudaro, edza aya matipi gumi nerimwe ekusimba kubva kune varairidzi vepamusoro kuti uwedzere macalorie ako kupisa uye kuve nechokwadi kuti uri kupedza kurovedza muviri kwese uine murwi wedikita patsoka dzako.

Pisa Yako Yemakwikwi Dhivha

Mifananidzo ye Corbis

"Ita seuri kukwikwidza nemunhu wese kujimu," anodaro murairidzi Abigail Bales. "Pane yekutsikira, edza kubuda-kumhanya-mhanya kana kumhanyisa munhu ari padivi pako. Munguva yekirasi yemukati yekuchovha bhasikoro, fungidzira urikumhanyisa murairidzi. MuMuviri Pump-mhando makirasi, tarisa kuita yakanyanya burpees kana kumisikidza iyo bar nekubata masimbi anorema kwazvo." Kana iwe uri munhu anobudirira pamakwikwi, unogona kunge nguva dzose tsvaga nzira yeku (chokwadi!) Zviise pamumwe munhu. Zvichida usangozivisa makwikwi ekufungidzira kune vamwe vako vanoenda kumitambo yekurovedza muviri.

Wana Zvishoma Kuregeredza

Mifananidzo ye Corbis

Ita yako simba kudzidziswa kana muviri-huremu zviitwa zvinonetsa zvakanyanya nekuwedzera chikamu cheyero. "Tendeuka zviitwa zviviri," anodaro Deborah Horton, murairidzi wekusimbisa muviri kuCrunch Gym muNYC. "Panzvimbo pekufa nguva dzose, edza rimwe gumbo kuuraya. Panzvimbo pekumira bicep curls, dzikama pagumbo rimwe pane maviri." Unogona kugadzira chero kurovedza muviri kwakanyanya kuoma nekumira paBOSU kana pamusoro pemata matete, squishy, ​​"izvo zvinokurudzira misumbu yakafanana yakatenderedza makumbo uye kukwira gumbo kupisa moto pavanenge vachishanda nesimba kuchengetedza kugadzikana," anodaro Horton.

Ibate

Mifananidzo ye Corbis

"Mushure mekunge seti yako yapera, wedzera shanu dzakamira kuti upedze kuita kwese kuita," anodaro katatu-nguva Ironman, murairidzi, uye murairidzi wega Chris Mosier. "Mira uye ubatisise pamusoro pekukwenya kwetsandanyama kuti uwedzere kusimba kune chero kusimudza. Kubata kunobata zvakawanda zvemhasuru uye kunobatsira kuumba tsandanyama. Semuyenzaniso, zvibate pazasi pekusundidzira kumusoro kwemasekonzi mashanu zvisati zvaitika. kusundira kumusoro. Kana kudzikira ku squat wobata pazasi kwemasekonzi 5–7, wozodzokera kunotangira."

Kupfeka kweKubudirira

Mifananidzo ye Corbis

"Zvese zviri nani muNeon," anodaro HIIT IT! musiki uye mudzidzisi Daphnie Yang. "Mavara akajeka senge orenji, yero uye tsvuku zvinopa simba muuropi. Unogona kuona kuti uchazvisundira zvakanyanya kana chipfeko chako chikaridza mhere." simba. Vatengi vangu neni tine makwikwi ekuti ndiani anogona kupfeka iyo craziest kana yakanyanya mavara leggings. Uyezve, kana uri kushanda pamberi pegirazi, unonakidzwa nekuzvitarisa iwe!

Ita Basa Rako Rive Shanduro Yakakura yeMutambo Wekunwa

Mifananidzo ye Corbis

Kunyanya. "Sarudza rwiyo rune izwi rinodzokororwa kana chirevo, uye pachinzvimbo chekutora pfuti kana kunwa doro, zadzisa burpee-kana chiitiko chako chesarudzo-nguva dzese padzinodzokororwa," anodaro murairidzi uye murairidzi weSpartan SGX Leanne Weiner. Saka kana iwe uchinge uchinge uchimhanya, mira burpee nguva dzese Andre 3000 paanoti "Hei Ya," imbomira yekusundidzira kumusoro chero LMFAO painosheedzera nezve "kupfura," kana kudonha uye kubata puranga nguva yega yega Icona Pop painoti " Handina basa-ndinochida! " The playlist mikana haiperi zvechokwadi.

Pombi Kumusoro maJams

Mifananidzo ye Corbis

"Cue Britney," anodaro Bales. "Iwe unoda muviri unopisa? Unoshanda zviri nani, hure. Ndinoridza rwiyo urwu uye ndinoita sekuti, 'Hongu ndiri kushanda!' "Ndinogara ndichishanda nesimba kana nziyo dzangu dzandinoda dziripo." Kunyangwe iwe ukawana yakawedzera adrenaline kubva kuEminem kana One Direction, usambove nekunyara kuputika matunes ayo anozonyanya kupisa yako calori kupisa.

Pfeka paMutambo Wako Chiso

Mifananidzo ye Corbis

Kadhi yemutambo kumeso, ndiko kuti. "Shandisa dhizaini yemakadhi kune chinonakidza memory memory," anodaro Weiner. "Usati wagara uchirovedza muviri, govera kurovera sutu yega yega padenga. Sarudza makadhi matatu - makadhi akawandisa, zvinonyanya kunetsa kurovedza muviri-uye wozoisa mumusoro. Isa makadhi padivi kana uchinge watanga kurovedza muviri. Paunenge wapedza, ita maekisesaizi akanangana nemakadhi awakatora, ehuwandu hwevamiriri sekuratidzwa nekadhi (Jacks ari gumi nerimwe, Queens 12, Madzimambo 13, Ace 14) nekukurumidza sezvinobvira uchichengetedza fomu chaiyo. ndangariro mutambo: Kadhi rega rega rausingayeuke kana kukanganisa, zvipe chirango chegumi. " (Ouch!)

Gadzira Run-Workout Sandwich

Mifananidzo ye Corbis

"Wedzera kumhanya-mamaira imwe kune rumwe rutivi rwejimini yako," anodaro Mosier. "Inzira yakanaka yekuwedzera calorie yako kupisa uye kuve nechokwadi kuti wapedza wakasimba." (Maona? Haasi ese mazano ekugwinya akaomarara.)

Tarisa Muchiso cheKufemerwa

Mifananidzo ye Corbis

"Tora magazini. Flip pamufananidzo wemumhanyi waunoyemura. Chiise pamberi pechitsiko. Chisiye ipapo kwenguva yekudzidzira kwako," anodaro Yang. "Mufananidzo wacho unovharira nguva uye chinhambwe pachiratidziri, izvo zvinogona kuvhiringidza-uye kufunga-uye uchave mukana wekumhanya zvirinani paunenge uchiisa mukati mako Maria Menounos, Kerry Washington, kana Kara Goucher. " (Kana enda pa Instagram uye tarisa aya ma7 Anokodzera Mafashoni Models Ekutevera iwo Fitspiration.)

Enda Uremu Kirasi

Mifananidzo ye Corbis

Sezvauri, zviwedzere iwe kunze. "Ini ndinokwira muhuremu pane yangu yekupedzisira, kuti ndione kuti mangani mareps andinogona kuita pahuremu hunotevera," anodaro Bales. "Zvinonditadzisa kubva kunonoka, uye dzimwe nguva kunondiratidza kuti ndakagadzirira kukwidza mutambo wangu."

Dzikirai iyo Yekufungidzira Manera

Mifananidzo ye Corbis

Panzvimbo pekuita maviri kana matatu seti emhando ipi neipi yekurovedza muviri, tanga neseti yegumi reps uye shanda nzira yako pasi-pasina kuzorora pakati-kuita mapfumbamwe reps, ipapo sere reps, zvichingodaro kusvika wadzika kune imwe. "Pfungwa, unogona kuzvinyengera uchifunga kuti uku kuri nyore kurovedza muviri," anodaro Mosier. "Asi zvinotora kutsungirira uye kugwinha kuti upfuure mumaseti ekupedzisira."

Ongororo ye