Toning Kushanda Kwevakadzi: Tora Yako Kurota Muviri

Zvemukati

• Barre
• Boot Camp
• Vinyasa Yoga
• 3 Yoga Inobata Kuvaka Simba
• Pilates
• Spin
• Kettlebells
• HIIT

Kana kusiyanisa ndicho chinonhuwira chehupenyu, ipapo kusanganisira akasiyana siyana esimba masimba ekurovedza muviri acharunga tsika yako yenguva dzose uye zvichikubatsira iwe kuti usvike kugwinya kwako uye uremu hwekurasikirwa nezvinangwa. Kushamisika mhasuru dzako nemhando dzakasiyana dzekurovedza muviri inogona kunge iri kiyi yekuwana muviri wakaita toni uchidzivirira kurova muviri kana gwenga.

Kugara uchirovedza muviri kwakakosha kuti moyo wako urambe wakagwinya, huropi hwako hwakapinza, uye iwo mapaundi akawandisa aripo. Zvidzidzo zvinoratidza kuti kushingaira kunogona kukubatsira kurarama kwenguva yakareba uye.

Asi kuti unyatsoona shanduko dzinoonekwa, cardio yega haizoitema. Simba kudzidziswa kunokosha. Muchokwadi, sekureva kweMayo Clinic, unogona kuwedzera metabolism yako uye kupisa mamwe macalorie nekungowana mhasuru yakaonda.

Mazuva ano, kune akasiyana makosi ekudzidzira kurovedza akakodzera vakadzi vezvikamu zvakasiyana uye zvido.

Barre

Iwe haufanire kunge uri nyanzvi ballerina kuveza refu, dzakaonda tsandanyama.

Barre makirasi anosanganiswa muzvinhu zveiyoga, Pilates, uye inoshanda kudzidziswa, pamwe nekuwanda kwetsika mafambiro ayo vatambi vanoziva nawo, kunge pliés uye kutambanudza.

Uchishandisa zvidiki zvinodzokorora uye kufamba, kunozivikanwa sekufamba kwesometric, iwe unonongedza mimwe yemhasuru hombe mumuviri. Izvi zvinosanganisira zvidya, glutes, uye musimboti. Isometric kufamba kuri kushanda nekuti unobata imwe mhasuru kusvika pakuneta, izvo zvinotungamira mukugadzika kuri nani uye simba rese. Iwe zvakare uchaona yakagadziriswa mamiriro uye kuchinjika.

Hapana pointe shangu dzinodiwa!

Makirasi ekuyedza anosanganisira:

• Yakachena Barre, nyika yese
• Bar Method, munyika yose
• Physique 57, New York neCalifornia

Boot Camp

Usarega zita richikutyisidzira iwe.

Mazhinji emakirasi akafuridzirwa nemauto anoitwa nevakadzi mupfungwa. Iine inokurumidza-kufamba-famba tempo uye boka camaraderie, aya makirasi inzira huru yekuwasha macalorie uye kuvaka mhasuru. Inowanzova musanganiswa wemitambo yekurovera, kurovedzwa kwemoyo, uye kukwirira kwakasimba kunofamba kunge kusvetuka squats. Iwo maekisesaizi anoitirwa kunatsiridza chiyero, kubatana, uye zvekare simba.

Chikamu che cardio chine bhenefiti yakawedzerwa yekuwedzera moyo wako kukwidza. Makirasi anogona kutangira kubva kumisangano yeboka kunze mupaki, kuenda kumisangano yemukati inosanganisira zvimwe zvishandiso senge mahuremu emahara nemabhora emishonga. Chero nzira, une chokwadi chekutora mhondi yekurovedza muviri.

Nepo bhutsu musasa isiri yeakafa moyo, iyo endorphin kumhanyisa iyo inouya neaya makwikwi maitiro ekurovedza ane hunhu hwekupindwa muropa - sezvinoita mhedzisiro.

Makirasi ekuyedza anosanganisira:

• Barry's Bootcamp, sarudza nzvimbo nyika dzese

Vinyasa Yoga

Kutsvaga yekurovedza muviri iyo inodzikamisa pfungwa dzako uchinongedza muviri wako?

Iyo ine simba, inoyerera maitiro evinyasa yoga inogona kunge iri yako. Vinyasa izwi reSanskrit rinoreva "kufamba kunoenderana nemweya." Hwaro hwekirasi hunomirisana hwakasiyana simba-kuvaka hunomira nemweya wako.

Mamwe makirasi evinyasa anoitirwa mune akapisa ma studio, ayo anogona kusvika 90 degrees. Mamwe makirasi anowedzera mamwe mahuremu emaoko ekuwedzera simba rekuvaka. Yoga inomira senge imbwa yakadzika uye murwi anobatsira kuvaka yakaonda mhasuru, uku ichivandudza mwero uye kushanduka.

Ikozve kune iko kwekuwedzera kwepfungwa-muviri kubatsirwa. Zvidzidzo zvakaratidza kuti iyo yoga inogona, uye kuzvimba, uye kubatsira nezvimwe zvakawanda zvehutano zvisingaperi.

Makirasi ekuyedza anosanganisira:

• CorePower Yoga, munyika yose
• YogaWorks, New York neCalifornia

3 Yoga Inobata Kuvaka Simba

Pilates

Iyi yepakati-yakavakirwa kurovedza muviri inoenderana mamiriro ako uye inosimbisa yako yepamoyo. Zvinoratidzwa zvakare kuve nyore pazvibatanidzwa nekutora kumanikidza kubva kumusana nemabvi.

Makirasi anogona kupihwa kungave pamubhedha, kana pamushini wekuvandudza, uyo unopa kunyatso kurwisa kuburikidza nematsime uye tambo. Yakajairika kirasi yePilates inosanganisira toning kurovedza muviri senge ine simba yekudziya inonzi zana. Uku ndiko kunetsa kurovedza muviri kune ese ako mapapu nemapapu paunenge uchibatanidza mweya wako nepakati uye ruoko kufamba.

Zvidzidzo zvinoratidza kuti Pilates inodaro. Imwe ongororo ya2012 yakawanikwa kuti inogona kusimbisa rectus abdominus mhasuru kusvika makumi maviri neshanu muzana mune vakadzi vakagara vasiri varapi vePilates. Kusimbisa moyo wako nePilates kunogona kubatsira ne.

Makirasi ekuyedza anosanganisira:

• Core Pilates NYC, New York
• Iyo Studio (MDR), Los Angeles

Spin

Spin makirasi akachinja kuve akawanda kwazvo kupfuura kungoita stale pane yakamira bhasikoro.

Mazuva ano spin makirasi anosanganisira uremu, mativi crunches, uye kunyange nemabhendi ekudzivirira kuwedzera yepamusoro-muviri inosimbisa chinhu kune ino inozivikanwa cardio kirasi. Boutique studio zviri kubuda mudunhu rose izvo zvinowedzera mune choreographed mafambiro, mimhanzi inonakidza, uye makamuri akasviba emutambo wepati-senge mhepo.

Aya makirasi anogona kuve anonetesa zvinogutsa, achiendesa cardio uye simba Workout panguva imwe chete, tisingatauri, iyo koriori inopisa chinhu. Nyanzvi dzinofungidzira kuti iwe unopisa chero kupi pakati pe400 ne600 macalorie pabasa.

Makirasi ekuyedza anosanganisira:

• Mweya Wakatenderera, nyika yose

Kettlebells

Iwe unogona kunge wakambovaona panzvimbo yekurovedza muviri uye wakashamisika zvekuita nezviya zvinobatwa izvo zvinoita kunge vanhu vari kuzungunuka nezvazvo.

Asi iwe pamwe hauna kuziva kuti zviyero izvi zvinogadzira kunakidzwa uye kushanda kwekurovedza muviri izvo zvinopisa zvakakomba macalorie.

Imwe yemisiyano mikuru pakati pemakettlebhero uye zviyero zvakajairwa ndeyekuti iwe unosimudza kettlebells kugadzira uye kudzora simba. Izvi zvinoreva kuti inonyatsoita kupomba kweropa rako, kushanda ese akoerobic uye maaerobic masystem, uye inorongedza simba uye cardio mune imwechete yakazara muviri kurovedza muviri. Mazhinji makirasi anosanganisira iyi mhando yehuremu anosanganisira kettlebell squats uye kettlebell swings, inosanganiswa neiyo cardio nguva.

Makirasi ekuyedza anosanganisira:

• Kettlebell Power kuEquinox, nyika yese

HIIT

Kune avo vakatsimbirirwa kwenguva, makirasi ayo anosanganisira yakakwira yakasimba nguva yekudzidziswa, kana HIIT, inogona kupa yakanyanya bang kune yako buck.

Kazhinji pakati pemaminitsi gumi negumi nemashanu pakureba, izvo izvo kurovedzwa zvinoshayikwa munguva zvavanogadzirira mukuwedzera. Funga: burpees, sprints, mapapu, uye zvimwe. Yakagadzirirwa kukwidza kurova kwemoyo wako, kukuita kudikitira, uye simba kudzidzisa zvese panguva imwe chete, zvidzidzo zvinoratidza kuti HIIT inogona kununura yakawanda kupfuura iyo awa reiyo elliptical.

Asi kuzvimanikidza kupfuura nzvimbo yako yekunyaradza kungave ndiko kugutsikana kwekupedzisira.

Makirasi ekuyedza anosanganisira:

• MuviriShred naJillian Michaels kuCrunch gyms, nyika yese
• Les Mills Grit pa24 Hour Fitness gyms, nyika yese