Malangizo 11 Oletsa Kuchita Zochita Zolimbitsa Thupi ndi Kukulitsa Chidaliro

Zamkati

• Chitani Kafukufuku Wanu
• Valani Gawolo
• Yendani Konzekerani
• Kumbukirani: Aliyense Wakhalapo
• Dziwani Yemwe Mungafunse
• Nthawi Yabwino
• Bweretsani Mnzanu
• Patsani Chenjezo Lopangika
• Unikani Zochitikazo
• Pitani Mosavuta Nokha
• Lowani ndi Kutuluka
• Onaninso za

Mumalowa mu malo anu ochitira masewera olimbitsa thupi, nonse muli okondwa kuyesa masewera atsopano odabwitsa a HIIT Rowing Workout omwe munawerengapo… Mpaka mutazindikira kuti malo ochitira masewera olimbitsa thupi alandidwa ndi gulu la atsikana olimba kwambiri omwe mudawawonapo, onse atavala neon spandex komanso kutuluka thukuta pamene akuyenda, kuthamanga, ndi kuzungulira pamayendedwe omwe simungathe kugunda ngakhale m'maloto anu akuthengo. Zowonadi, pali makina opalasa otsegulidwa, koma chidaliro chanu chasanduka nthunzi ndipo mukupita ku chitonthozo cha makina anu olemetsa mwachizolowezi, ndikudzilonjeza nokha kuti mudzayesa kulimbitsa thupi kwatsopanoko mawa - pomwe masewera olimbitsa thupi adzakhala ochepa.

Kuchita masewera olimbitsa thupi ndizochitika m'moyo. Kaya mumachita mantha kuyesa kalasi ina kuposa masiku onse, kupita kumalo ochitira masewera olimbitsa thupi, kapenanso kungotola ma dumbbells m'gawo la masewera olimbitsa thupi omwe nthawi zambiri amakhala olimbirana ndi minyewa, kusatetezeka kumatha kukhala bwino za aliyense. Chifukwa chake tidafunsa ophunzitsa apamwamba kuti akupatseni malangizo abwino kwambiri amomwe mungasinthire kudzikayikira ndikugwedeza masewera anu olimbitsa thupi nthawi iliyonse.

Chitani Kafukufuku Wanu

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Ngati mukuyamba kumene ndikukhala ndi njira zingapo, fufuzani ma studio ang'onoang'ono kapena ma studio, akutero Sara Jespersen, m'modzi mwa eni ake komanso director of Trumi Training. "Zolimbitsa thupi zazing'ono zimakonda kuthandiza anthu atsopano kukhala olimba, chifukwa chake mumakhala omasuka. Kuphatikiza apo, simusowa mapu oyendetsera malowa." Malo opangira masewera olimbitsa thupi ngati barre kapena ma studio opangira-amapangitsanso obwera kumene kukhala omasuka, akuwonjezera wophunzitsa wovomerezeka Amie Hoff, Purezidenti wa Hoff Fitness. Palibe malo ang'onoang'ono kapena malo ogulitsira pafupi ndi inu? Werengani ndemanga za malo akuluakulu olimbitsa thupi, ndikusankha omwe ali ndi mbiri yoti alandiridwa bwino. (Onani Zinthu Zina 7 Zomwe Mungaganizire Posankha Gym.) Komanso anzeru: kugwiritsa ntchito gawo laulere lomwe ma gym ambiri amapereka kwa obwera kumene.

Valani Gawolo

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Mukudziwa nthawi yomwe sitimamva masewera olimbitsa thupi? Tikadziwa timakhala osadabwitsa. "Nthawi iliyonse mukayesa china chatsopano, dzikhazikitseni m'njira yomwe imakupangitsani kudzikuza komanso kudzidalira," akutero Jespersen. "Mwina ndi chomangira mutu chachikulu, masokosi ofika mpaka m'maondo omwe sangasiye, kapena nsapato zanu zatsopano. China chake chomwe chimakupangitsani kumva kuti ndinu abwino." (Tengani lingaliro kuchokera kwa Anthu 18 Otchuka Omwe Amawoneka Odala Pazovala Zolimbitsa Thupi.)

Yendani Konzekerani

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Kukhala ndi dongosolo lathunthu musanapite kumalo ochitira masewera olimbitsa thupi kudzakuthandizani kuti mukhale ndi chidaliro, ndikupangitsa kukhala kosavuta kunyalanyaza mantha a masewera olimbitsa thupi, akutero mphunzitsi waumwini Jenny Skoog. "Zilembeni ndikudzipereka kwa rep, kukhazikitsa, ndi kuchita masewera olimbitsa thupi. Simupita kugolosale popanda mndandanda, sichoncho?" (Takuphimbani ndi mapulani athu ophunzitsira.)

Kumbukirani: Aliyense Wakhalapo

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Mmawu a Sam Smith, siinu nokha. "Tonse-ngakhale amuna ndi akazi omwe ali ndi mawonekedwe opha-titha kukhala osasangalala nthawi zina pochita masewera olimbitsa thupi," akutero Hoff. Cholimbikitsanso kwambiri: aliyense amadzidera nkhawa kwambiri kotero kuti sakusamala za inu. "Ngakhale mutha kumva kuti anthu akuwona kuti mulibe chidziwitso cha momwe mungagwiritsire ntchito makina, komwe kuli chipinda chinyezi, kapena mukudziwa bicep yanu kuchokera ku tricep yanu, ndikhulupirireni - palibe amene akuyang'ana kapena amasamala."

Dziwani Yemwe Mungafunse

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Mukufuna kuyesa masikelo aulere, koma mumachita mantha ndi gulu la abale omwe amakhala mderali? "Pezani anthu oyenera pakona yanu," akutero a Jespersen. "Mukamalowa, uzani aliyense amene ali pa desiki kuti mukufuna kuyesa zolemera zaulere ndipo mukufuna mphunzitsi wochezeka yemwe ali ndi oyamba kumene kuti akupatseni tsamba loyambira mwachangu. Ndi chinsinsi chamakampani kuti ophunzitsa onse amachita izi kwaulere," amaulula. Kapena ingofunsani wochita masewera olimbitsa thupi wowoneka bwino yemwe angakhale wokondwa kukuthandizani. (Kuphatikiza apo, Kupempha Thandizo Kumakupangitsani Kuti Muwoneke Ochenjera!) Mwina pewani iwo omwe ali ndi mahedifoni, komabe, chizindikiro chotsimikizika kuti ali m'derali ndipo sanakonde kucheza nawo.

Nthawi Yabwino

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Dziwani nthawi yomwe mumakhala otanganidwa kwambiri (nthawi zambiri mkati mwa sabata pakati pa 5 koloko mpaka 7 koloko masana), ndipo ngati mukumva kuti mulibe chitetezo chokhudza kusuntha kapena makina omwe mukufuna kuyesa, lingalirani zopita pang'onopang'ono, akutero Felicia Stoler, katswiri wazakudya komanso wovomerezeka. masewera olimbitsa thupi, ndi wolemba Khungu Labwino mu Chibadwa Cha Mafuta.

Bweretsani Mnzanu

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Palibe chomwe chingakupangitseni kumva kuti ndinu otetezeka kuposa kukhala ndi mnzanu pambali panu, akutero Hoff. Onetsetsani kuti nonse muli ndi cholinga chimodzi m'maganizo: kukhala ndi masewera olimbitsa thupi. Kupanda kutero, mutha kumangocheza m'malo motuluka thukuta, kapena kulankhulana m'malo mongokweza. (Kapena bweretsani mwamuna wanu: Ubale Wanu Umagwirizana ndi Thanzi Lanu.)

Patsani Chenjezo Lopangika

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Osadikirira mphunzitsi wa kalasi yomwe mukuyesera kwa nthawi yoyamba kuti akufunseni ngati pali obwera kumene oti aziyimba chitoliro, akuchenjeza Hoff-kupanda kutero mudzadziwoneka bwino, ndipo simukumupatsa mkazi woyang'anira. nthawi yochuluka kuti ndikumveni. kubetcha kwabwino: onetsani mphindi zisanu mpaka 10 molawirira ndikumuuza. Funsaninso ngati pali katswiri wina wakale m'kalasimo yemwe mungaimirire kuti mumutsatire, akutero Jespersen. "Adzakudziwitsani kwa munthu wangwiro kuti akuthandizeni kuyendetsa masewera olimbitsa thupi anu oyamba popanda kudzimva nokha, ndipo munthuyo angakulimbikitseni panjira." (Onani nsonga zambiri zochitira masewera olimbitsa thupi.)

Unikani Zochitikazo

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Kaya mukupita kumalo ochitira masewera olimbitsa thupi atsopano kapena kukabaya chida chatsopano, ndi bwino kumangokhalira kumasuka ndi kuona zinthu musanalowemo. Stoler akulangiza kuti muyambe kuyenda pa treadmill kapena pogwiritsa ntchito njinga yoyima pamtunda wochepa kwa mphindi zisanu mpaka 10 pamene mukusonkhanitsa mabere anu ndikuyang'ana malo. Ingokhazikitsani nthawi yolimba ndikutsatira. (Mukatenthetsa, yesani kumvera mndandanda wamasewerawa wa Kickstart Your Workout.)

Pitani Mosavuta Nokha

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Kusintha zinthu ndikowopsa mokwanira, chifukwa chake musadandaule zakukweza zolemera zolemetsa kapena kukhomera chilichonse mukamayesa zosiyana, akutero Stoler. Gwiritsani ntchito zolemetsa zopepuka pa seti yanu yoyamba kapena pitani pazosintha zomwe zasinthidwa m'makalasi mpaka mutakhala omasuka ndi mawonekedwe anu-kenako imbani mwamphamvu. (Dziwani zambiri za Nthawi Yomwe Mungagwiritsire Ntchito Zolemera Zolemera vs. Kulemera Kwambiri.)

Lowani ndi Kutuluka

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Mukufa kuti muyese ma squat olemera (kapena imodzi mwazolimbitsa thupi), koma chipinda cholemera chaulere chikuwoneka kuti ndi komwe "akulu" onse amasonkhana, ndipo testosterone yonse imakupangitsani mantha. Yankho: yendani mkati, tengani zolemera zomwe mukufuna, ndipo tulukani kupita kudera lopanda kanthu kapena komwe mumakhala omasuka, awuzeni Hoff. Mwayi wake, palibe amene adzawaphonye. Ingokhalani otsimikiza kuti muzisintha mukamaliza.

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