Njira 5 Zosewerera Zothawira "Machitidwe" Anu

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Kumbukirani pamene kuchita masewera olimbitsa thupi sikunawoneke ngati ntchito? Muli mwana, mumathamanga popuma kapena kukakwera njinga yanu kuti mungosangalala nayo. Bweretsaninso sewerolo ku zolimbitsa thupi zanu ndipo muzitha kusuntha, kumamatira, ndikuwona zotsatira. (Yambani ndi Olivia Wilde's Crazy-Fun Dance Workout ya gawo la thukuta lolowetsedwa ndi adrenaline.)

1. Pitani panja

Tsikani pa chopondapo ndikupanga thukuta panja panja. Izi zimakuthandizani kuti musinthe malo anu, kotero palibe zolimbitsa thupi ziwiri zomwezo. Kuphatikiza apo, simukuchepetsedwa ndi zovuta za danga kapena zida. "Mukakhala panja, simutsekeredwa mu ndege yolunjika. Mutha kuyenda mozungulira kapena kubwerera kumbuyo ndikutsutsa thupi lanu m'njira zosiyanasiyana," akutero a Lacey Stone, wophunzitsa ku New York City komanso woyambitsa Lacey Stone Fitness . (Yesani Malingaliro Atsopano Atsopano Atsopano.)

2. Gwiritsani ntchito malo ozungulira

Ndani amafunikira zida zapamwamba mukakhala ndi mabenchi, mipiringidzo ndi masitepe aulere? Pezani masitepe, kwerereni kukwera-kukakumana ndi zovuta zina yesani kukwera masitepe awiri nthawi imodzi-ndikutsika. Pitani ku paki yakwanuko komwe mungakonde kusambira kapena kukankhira pamabenchi, kukoka malo ochitira masewera olimbitsa thupi m'nkhalango, komanso mapapu kapena ng'ombe ikukwera pamiyala. (Phunzirani Momwe Mungapangire Kuti Mupite Nawo Kumisewu Kuti Mukachite Thupi Lathunthu.)

3. Pezani mpikisano wochezeka

Mnzanu wolimbitsa thupi azikulimbikitsani, kwinaku mukuwonjezera gawo logwirira ntchito limodzi komanso mpikisano pampikisano wanu wa thukuta. Mumakonda kudzikakamiza kwambiri pamene mukupikisana ndi munthu wina kapena mukulimbirana mphoto. Mwala umapereka lingaliro lokhazikitsa zida zanu zokhazokha, monga kuthamangira pa choyikapo nyale kapena mpikisano wa pushup. Wopambana amapeza ufulu wodzitamandira, pomwe winayo amayenera kuchita zodumpha kapena zopinira.

4. Chitani masewera olimbitsa thupi kunja kwa bokosi

Kuchita zolimbitsa thupi zomwezo mobwerezabwereza sizongotopetsa, kungathenso kukhala m'dera lamapiri. Kulembetsa kalasi yatsopano kapena masewera azamasewera kumakulimbikitsani, makamaka mukafunika kudzipereka kwanthawi yayitali. Imeneyi ndi njira yabwino kwambiri yokumana ndi ophunzila atsopano. Ndipo kuyesa ntchito ina kumabweretsa malingaliro atsopano, omwe mungathe kuwaphatikiza muzochita zanu zachizolowezi. "Mutha kupita kumisasa yamafunde, kukwera phiri lophulika, kutenga maphunziro a zisudzo. Kuchita zinazake zomwe simukufuna kumakulimbikitsani," akutero Stone. (Onani zambiri Njira za Plateau-Busting Kuti Muyambe Kuwona Zotsatira ku Gym.)

5. Pezani wothandizira

Monga momwe mphunzitsi wanu wa kusukulu ya pulayimale ankakukakamizani kuti muwongolere masewera anu, momwemonso alangizi olimbitsa thupi ndi ophunzitsa. Ngakhale mutakhala kuti mulibe ndalama, pali njira zambiri zodzitsutsa nokha mothandizidwa ndi katswiri. Mutha kutsitsa mapulogalamu olimbitsa thupi ndi ma podcasts ku foni yanu yam'manja kuti mukhale mphunzitsi wanu wam'manja. (Monga awa Makochi 5 A digito Okuthandizani Kuti Mukwaniritse Zolinga Zanu Zaumoyo.) Ngati muli pa masewera olimbitsa thupi, pali ophunzitsa ambiri komanso alangizi omwe amasangalala kupereka upangiri kapena kuyankha mafunso, musachite mantha kufunsa. Kodi muli ndi bwenzi lomwe limachita masewera olimbikitsa? Apempheni kuti ayende nanu limodzi ndikutsutsana.

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