Strange Nzira dzeKugadzira Simba Kudzidziswa Kunzwa Kureruka

Zvemukati

• Hyperventilate
• Ita Imwe Noise
• Ita A Funny Face
• Chitsitsinho
• Shandisa Rurimi Rwako
• Ongororo ye

Simba rekudzidzisa harimbofaniri chaizvoizvo ita nyore. Ndicho chakavanzika chinosuwisa-asi-chokwadi chinovimbisa kuti kurovedza muviri kunoramba kuchipa mhedzisiro. Kana mafambiro angotanga kunzwa kusanyanya kuomarara, unowedzera huremu kana kuedza shanduko nyowani (tarisa 3 Crunch Variations to Shrink Your Waist). Asi, zvese izvi hazvireve kuti haugone kugadzira simbi yekupomba inzwa nyore kupfuura zvazviri chaizvo. Kune nzira dzinoverengeka dzisinganzwisisike, muchokwadi, dzinokubatsira iwe kuita izvo chaizvo. Pano, vashanu vavo kuyedza nguva inotevera paunorova zviyereso.

Hyperventilate

Mifananidzo ye Corbis

Kunyangwe isu tisingakurudzire kuita izvi tichiita reps panguva yepamusoro yekurovedza muviri nguva, kufema kwakanyanya kunorema kusvika paunonzwika sekunge iwe ungave uine diki rekuvhunduka kurwisa kunogona kunyatso kubatsira yako Workout. Sei? "Izvi zvinounza okisijeni mumhasuru dzako kuitira kuti uve nemafuta ekutsikisa rep rep kana maviri anotevera," anotsanangura kudaro Holly Perkins, Certified Strength uye Conditioning Specialist uye muvambi weWomen's Strength Nation. Funga nezvazvo seMweya weMoto muyoga. Kana iwe ukatanga kunzwa kuneta pakati peseti, imbomira; inhale uye exhale nekukasira kwemweya 5-6, wobva wapedzisa seti. Zviri zvakanakisisa kuita ichi kana iwe chete mune imwe kana mbiri reps kuruboshwe, kunoratidza Perkins.

Ita Imwe Noise

Mifananidzo ye Corbis

"Kungoita ruzha rwekugunun'una kunobatsira kumutsa moyo wako wakadzika," anodaro Perkins. (Tsvaga 7 Nzira Dzinogona Kukanganisa Utano Hwako.) Kutaura zvazviri, tsvakurudzo inotsigira tsika iyi: Vatsvakurudzi veDrexel University vakawana kuti zvidzidzo zvekudzidza zvakagunun'una-kana kunyange kuridza mhere-vakakwanisa kushandisa simba rakawanda pakudzvinya ruoko. Kunyange zvazvo nzira yacho isina kujeka, vatsvakurudzi vanofungidzira kuti ine chekuita nekugadzirisa kurwa kana kuti ndege inopindura, iyo inobatsira kuti mhasuru dzibatane zvakasimba (nekuti unoziva, izvi zvingakubatsira kutiza kurwisa bere kana kukanda motokari kubva pamwana wako. , ndosaka tiine kurwa kana kupindura kwendege munzvimbo yekutanga.) Haudi kukwevera kutarisisa kune iwe pajimu? Pane kugunun'una, buritsa mweya nesimba. Izvi zvinogona kumisikidza musimboti nenzira imwecheteyo, paPerkins.

Ita A Funny Face

Mifananidzo ye Corbis

“Ndinoratidza kushanda nesimba kwangu nechitarisiko chechiso changu,” anodaro Perkins. Ingotarisa kutaridzika kwake mune ino Instagram vhidhiyo! "Izvi zvinokubatsira kuti uise simba rakawanda. Kana wanyatsochera uye wosiya zvauri kuita, zvinotoita hazvizodaro "Tarisa kamera yakagadzirira." kumeso kunotaridzika, saka unogona kuisa izvo simba rekuita kuti muviri wako ushande panzvimbo. "Ingo chera mukati, usazvinetse nezvekuti wakaita sei uye ita zvaunofanirwa kuita kuti uwedzere simba mukati," anodaro Perkins.

Chitsitsinho

Mifananidzo ye Corbis

Paunenge uchiita maekisesaizi emakumbo, sekutsikirira kwegumbo, nyatso tarisa pane zvitsitsinho zvako-uye uzvicherere muchikuva kana pasi. (MaSquats anoshanda mhasuru dzakafanana kumuchina wekutsikirira gumbo, isina michina. Edza iyi 6- Minute Super squat Workout.) "Izvi zvinobatsira kugadzirisa zvirinyore maronda ako nemhasuru, mhasuru hombe kuseri kwemuviri, saka kufamba kunonzwa kuve nyore," anodaro Perkins. Zvakare, vakadzi vazhinji vane hamstrings isina simba uye glutes. Iri zano rinobatsira kupisa idzi mhasuru zvakanyanya panguva yekufamba, saka kunyangwe ichizonzwa kushomeka, unenge uchinyatso kushanda izvo zvakakosha zvikamu zvemuviri, anodaro Perkins.

Shandisa Rurimi Rwako

Mifananidzo ye Corbis

Bvisa pfungwa dzako mumugero; tiri kutaura nezvako iwe uri mune yekurovedza! Zvakafanana nekugunun'una kunobatsira yako abs, unogona kushandisa rurimi rwako kuita kuti vaburitswe kumusoro kuti vakubatsire kusimudza, pamwe nekubatsira kuchengetedza mutsipa wako mukuenderana nemuviri wako wese (izvo zvinogona kubatsira kudzivirira kukuvara). Sundira rurimi rwako kumusoro padenga remuromo wako paunenge uchiita chikamu che "basa" rekurovedza muviri (sechikamu che "kumusoro" chechimedu, kana chidimbu cheinofanira kumanikidzwa).

Ongororo ye