Njira 10 Zochenjera Zomwe Mungakwaniritsire Kulimbitsa Thupi mu Tsiku Lanu

Zamkati

• Gwiritsani Ntchito Ulamuliro wa Atatu
• Osalimbana ndi Ma Fidgets
• Ikani Chingwe Cholumphira Kuntchito
• Kuchitenga Icho ngati Msonkhano
• Pitani pa Mpira
• Yambani Izo
• Pezani Pulogalamu Yazimenezo
• Iwiri Up
• Ingonenani OM
• Yendetsani Office Gauntlet
• Onaninso za

Palibe nthawi yokonzekera? Palibe chowiringula! Zachidziwikire, mutha kukhala otanganidwa kwambiri kuti muchepetse ola limodzi (kapena mphindi 30) pamalo ochitira masewera olimbitsa thupi, koma pali njira zosavuta kuti mukhale achangu tsiku lililonse, ngakhale mutakhala muofesi. Chifukwa chake ngati simukuwoneka kuti ndinu oyenera pagawo la thukuta, musachite mantha. Wophunzitsa FitOrbit.com Amanda Ebner amagawana "njira zopusa" 10 kuti zigwirizane ndi masewera olimbitsa thupi tsiku lanu.

Gwiritsani Ntchito Ulamuliro wa Atatu

Ngati mulibe nthawi yochitira masewera olimbitsa thupi kwa mphindi 30, yesani masewera anu olimbitsa thupi kukhala magawo atatu a mphindi 10 m'malo mwake!

"Ikani alamu anu mphindi 10 m'mbuyomu ndikutulutsa woyamba musanagwire ntchito, gwiritsani mphindi 10 za ola lanu la nkhomaliro kutuluka thukuta gawo lachiwiri, ndikuzizira tsiku lanu ndi mphindi 10 zomaliza mukafika kunyumba," akutero a Ebner. "Mfungulo yokhala ndi zolimbitsa thupi zazifupi ndikusunga mwamphamvu (kuganiza zothamanga, maphunziro ozungulira, kapena plyometrics) ndikukhalabe maso pa khama lanu - izi ndi ayi nthawi yoŵerenga magazini kapena kuyenda momasuka.”

Osalimbana ndi Ma Fidgets

Kukakamira pamisonkhano ndikufa kuti udzuke ndikusuntha? Dinani zala zanu zakumapazi, kusewera ndi pensulo yanu, ndikusinthitsa mpando wanu. Zikumveka zamisala? "Zitha kutero, koma otetemera (omwe amachita zinthu zazing'ono komanso zanthawi zonse) amatha kuwotcha ma calories owonjezera 108 tsiku lililonse kungokana kukakhala phee. Ngati simuli otanganidwa mwachilengedwe, yesetsani kugwada pansi ndikukwera pampando wanu "

Ikani Chingwe Cholumphira Kuntchito

Mphindi kwa mphindi, chingwe chodumpha chimawotcha zopatsa mphamvu kuposa pafupifupi masewera ena aliwonse amtima kunja uko. Zimakhudzanso kwambiri, zomwe zikutanthauza kuti mumalandira maubwino omanga mafupa.

"Kaya muli kuntchito, mukuyenda, kapena muli kunyumba ndikukanikiza nthawi, kulumpha chingwe kwa mphindi 10 kumatha kutentha ma calories 110 ndikutuluka thukuta lalikulu," akutero a Ebner.

Kuchitenga Icho ngati Msonkhano

Tonsefe timakhala ndikumafa ndi makalendala athu masiku ano, bwanji osapanga nthawi yomwe simungathe kuphonya-ndi masewera olimbitsa thupi!

"Kuyesera kukanikiza zolimbitsa thupi patsiku lomwe ladzaza kale zitha kuwoneka ngati ntchito, koma kukonzekera kulimbitsa thupi kwanu nthawi isanakwane (mwachitsanzo, kulemba mapensulo mkalasi lachiwiri la yoga ndi mlangizi yemwe mumakonda kapena kutseka mphindi 45 kuti muyese P90X yatsopanoyo video) imatha kuchepetsa nkhawa popangitsa kuti masewerawa aziwoneka ngati gawo lina la tsiku lanu lotanganidwa," akutero Ebner.

Pitani pa Mpira

Kusinthanitsa mpando wanu wanthawi zonse kuti mukhale ndi mpira wokhazikika ndi njira yachinyengo kwambiri yolimbikitsira minofu yanu yam'mbuyo ndi m'mbuyo, kusintha kaimidwe kanu, komanso kuwotcha zopatsa mphamvu zochepa patsiku lanu lantchito.

Kodi muli ndi nthawi yochulukirapo (ndi ofesi yokhala ndi khomo)? "Onjezerani zidutswa za mipira yolimba, ma pushups, ndi ma roll-ins ku repertoire yanu ndikumaliza zolimbitsa thupi 10 pa ola lililonse pa ola. Mukhala mukumva kutentha nthawi yamasana!"

Yambani Izo

Tonsefe timadziwa kuti kuyenda ndi njira yabwino yoyambira pulogalamu yochita masewera olimbitsa thupi, koma bwanji ngati mutasiya kuganiza zoyenda zolimbitsa thupi ndikuyamba kuziwona ngati nthawi yobwezera mafoni, kulingalira, kapena ngakhale njira yogulira zinthu?

"Kuphatikiza njira yosavuta yoyenda ndi ntchito 'zofunikira' pa moyo wanu watsiku ndi tsiku kumapangitsa kuti ikhale yocheperapo komanso njira yomveka yomaliza mndandanda wazomwe mukuyenera kuchita ndikuwotcha bwino mukamachita," akutero Ebner.

Pezani Pulogalamu Yazimenezo

Mapulogalamu ophunzitsira a iPhone kapena Android akhala otsogola kwambiri m'zaka zingapo zapitazi, ndipo mapulogalamu ambiri abwino kwambiri ndi osakwana $5 kapena aulere (ganizirani Nike Training Club, MyTrainer, kapena MapMyFitness).

"Mutha kukhala ndi masewera olimbitsa thupi pakugwira batani popanda kuwononga nthawi yochuluka kuyesa kuganiza za mapulogalamu kapena kukopera mapulani a maphunziro. Mukufunikira makonda ena? Onani FitOrbit.com, malo ophunzitsira anthu pa intaneti omwe amakugwirizanitsani ndi zenizeni- "moyo wophunzitsira komanso mapulani azakudya zosakwana $ 2 / tsiku," a Ebner akuwonetsa.

Iwiri Up

Ambiri aku America amakhala maola atatu kapena anayi patsiku patsogolo pa chubu-ndipo nthawi yayitali imagwiritsidwa ntchito pakama kapena pakama. Sinthani zosangalatsa zanu ndikuzipanga kawiri ngati kulimbitsa thupi!

"Ngati muli ndi treadmill kapena njinga yoyimilira, ikani pamaso pa TV ndikuyendetsa bwino panthawi yawonetsero komanso mwamphamvu panthawi yamalonda. Palibe zida? yopuma, kenaka malizitsani mndandanda wa 30 pamayendedwe aliwonse kumapeto kwa pulogalamu iliyonse yomwe mumawonera," akutero Ebner.

Simudzangokweza kugunda kwa mtima wanu ndikuwotcha zopatsa mphamvu, koma mudzapewa kuyenda maulendo angapo kukhitchini mu gawo limodzi.

Ingonenani OM

Matayi a yoga ndi amodzi mwazinthu zosavuta (komanso zotsika mtengo!) Zida zolimbitsa thupi zomwe mungagwiritse ntchito, kusunga, ndi kunyamula, chifukwa chake zimapanga woyanjana nawo pothana ndi masewera olimbitsa thupi masiku otanganidwa.

"Makanema omasuka a yoga akupezeka pa YouTube, pamene mndandanda wapamwamba kwambiri wokhala ndi aphunzitsi apamwamba ukhoza kugulidwa kumalo olembetsa monga YogaGlo.com. atha kusindikizidwa kapena kupezeka mwachindunji kuchokera patsamba lino kuti muchite masewera olimbitsa thupi kunyumba kwanu kapena kuofesi, "akutero a Ebner.

Yendetsani Office Gauntlet

Kudzuka mochedwa ndikudziwa kuti kulimbitsa thupi kwanu ndi chinthu choyamba pa chopping chopping block? Limbikitsani izi pogwiritsa ntchito njira zosavuta kuti "muwonjezere" tsiku lanu logwira ntchito nthawi zonse kapena kuchita masewera olimbitsa thupi okwanira komanso opumira mtima.

"Yambani poyimitsa magalimoto kutali kwambiri ndi komwe mukupita (ngakhale bwino: njinga kapena kuthamanga kuntchito!) ndi kuthamanga kapena kuyenda mofulumira mpaka pakhomo. Kenako, tenga masitepe m'malo mwa elevator kupita ku ofesi yanu (ndikupitiriza kukwera Gwiritsani ntchito mphindi ziwiri zoyambirira za ola lililonse m'mawa kuti muganizire zamagulu ena (mwachitsanzo, pushups pa 9: 00 m'mawa, kumtunda kwa 10:00 m'mawa, 11) : 00 am for core, etc.), kenako yendani nthawi yayitali masana, "akuwonetsa a Ebner. Mutha kuwotcha zopitilira 250 asanafike masana!

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