Njira 6 Zosinthira Nthawi Yanu Yolimbitsa Thupi M'chilimwe

Zamkati

• Zida Zojambula Pamwamba Zokonzeka
• Pezani Abs Anu mu zida
• Dzichitireni-Mkati
• Onjezani Masika Panjira Yanu
• Siyani Njira Yanu Yolimbitsa Thupi
• Osangowonekera
• Onaninso za

Mukugwira ntchito molimbika kuti musangalale ndi zikhululukiro zomwe mumakonda (moni, nthawi yabwino!). Koma ngati mukufuna kukwera nyengo ya bikini, kusintha zomwe mumachita osadutsa kumatha kukudodometsani (ndi ma mile angati omwe mungalowemo!). Ichi ndichifukwa chake tidafunsa zabwino zaukadaulo pazinthu zoyesayesa zowona kuti muchepetse kulimbitsa thupi kwanu. Pitirizani kugwetsa mapaundi pang'ono, yambitsani madera ovuta, ndipo, pamapeto pake, muzimva ngati rockstar mukusambira kwanu.

Zida Zojambula Pamwamba Zokonzeka

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"Ndimakhulupirira kwambiri zamphamvu 'zachikale," atero a Debora Warner, oyambitsa komanso oyang'anira mapulogalamu a Mile High Run Club, situdiyo yochokera ku NYC yomwe imaphunzitsa makalasi ophunzitsira komanso ophunzitsira mphamvu othamanga. Ngati ndinu wothamanga, onjezerani mphamvu zolimbitsa thupi pogwiritsa ntchito kulemera kwambiri komanso kutsika kwakanthawi kawiri kapena katatu pa sabata ku zomwe mumachita kuti mukhale ndi minofu yolimba yomwe ingakuthandizeni kuwotcha mafuta ambiri, akufotokoza. "Ndizosangalatsa kukhala ndi minofu komanso thupi lolimba pagombe," akutero, ndipo sitinagwirizane zambiri-ndichifukwa chake mudzatipeza mchipinda cholemera kudzera pa Memorial Day Weekend. (Yesani Kulimbitsa Thupi Lanu Lolemera Kwambiri kuti muyambe!)

Pezani Abs Anu mu zida

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Tiyeni tiyang'ane nazo izi: Zikafika nthawi yachilimwe, nkhawa yathu yayikulu ndikuti abs athu ali okonzeka kupanga bikini. Koma dumphani zopinga, akuwonetsa Jillian Lorenz ndi Ariana Chernin, oyambitsa nawo The Barre Code. M'malo mwake, yesetsani kupita kwawo koyenera kwa OMG: Khalani ndi masekondi 30 masana m'mawa mukadzuka komanso usiku uliwonse musanagone, ndikuwonjezeranso zowonjezera 15 kapena 30 sabata iliyonse. Pakutha pa mwezi, muwona mutu wolimba, wolimba. "Pamene mukugwira ntchito, ngati thabwa, yambani kuwona thupi lanu likucheperachepera, lolimba, komanso lamphamvu pamphindi iliyonse yomwe idutsa, ndikupanga kulumikizana kowoneka ndi thupi lonse," oyambitsa nawo akutero. Kusunthaku kumakhala kawiri-kuphatikiza kutanthauzira kwina, mudzakhala ndi njira yowonera momwe mumawonekera mu bikiniyo mukadzafika pagombe.

Dzichitireni-Mkati

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Iwalani matani opopera ndi ma bikinis atsopano - ino ndi nthawi yoti muzitha kudzisamalira nokha kuchokera mkati, osati kunja. kumayambitsa kupanga lactic acid. "Anthu amaganiza kuti akusamalira matupi awo mwakuthupi, koma amaiwala zamkati," atero a Natalie Uhling, mphunzitsi wamkulu wa Radius. "Kupaka masewera kapena kutikita minofu yayikulu kumatha kuthandizira kuwononga minofu ya minofu. Simungathe kuchita zonse zomwe mungathe komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi ngati mukudwala lactic acid." Ngati simungathe kusisita masewera nthawi zonse, kugubuduza thovu kumathandizanso kuchepetsa minofu. (Yesani izi Zochita Zoyendetsa 4 Foam Kuti Muwotche Mafuta ndi Kuchepetsa Cellulite.)

Onjezani Masika Panjira Yanu

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Mphamvu zanu zimakulirakulira munthawi yamasika ndikuwonjezeka masana, kotero kuti mphamvu zowonjezerazo zikhale zolimbitsa thupi, akutero a Grace Menendez, ophunzitsa ku Crunch Gym ku NYC. Plyometrics, kapena kulumpha maphunziro, imakupatsani mwayi wowonjezerera kwa tonde wanu powonjezerapo chinthu chofunikira kwambiri pakulimbitsa mphamvu zanu, potero kukulitsa liwiro lanu ndi mphamvu, akutero. Cholinga ndikuti mukhale ndi mphamvu yayitali munthawi yochepa, choncho phatikizani ma plyometric oyeserera pang'ono (monga kulumpha kwa bokosi kapena kusinthana kwa kettlebell) ndikulimbitsa thupi kapena masewera olimbitsa thupi kuti mupindule nawo phindu. (Yambani tsopano ndi Plyometric Power Plan iyi.)

Siyani Njira Yanu Yolimbitsa Thupi

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Kukhala ndi kulimbitsa thupi kamodzi kokha sikungakupezereni thupi lomwe mumalifuna nthawi yachilimwe. Kuphunzitsidwa pamtanda ndikofunikira kuti tithandizire kukulitsa minofu yowonda ndikuwonjezera kupirira kwa zochitika za cardio, atero a Alex Isaly, wophunzitsa Radius master. Izi sizitanthauza kudula maola owonjezera ku masewera olimbitsa thupi, komabe. Gwiritsani ntchito zolimbitsa thupi katatu kapena kanayi zomwe zimaphatikiza ntchito yayikulu, kuphunzitsa mwamphamvu, kutambasula, ndikusunthira kugwiritsa ntchito ma dumbbells 5 mpaka 8 muzochitika zanu za sabata iliyonse kuti mumveke ponseponse, malo ocheperako omwe mukufuna kuwonetsa m'mawonekedwe achidule ngati opanda pake madiresi ndi zazifupi zazifupi. (Exhale's Core Fusion Extreme Workout imalumikiza zonse pamodzi.)

Osangowonekera

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Inde, kuwonetsa kulimbitsa thupi kwanu ndi theka la nkhondo, koma kulimbitsa thupi lanu ndikofunikira, atero a Jackie Dragone, director of FLEXBarre ku FLEX Studios. Ngati malingaliro anu ali kwina (monga kulota magombe amchenga woyera), mwina simukuyika 100 peresenti muzochita zilizonse. Sangalalani ndi momwe mudzawonekere odwala chilimwechi mukamaliza kalasi, koma sungani ubongo wanu pazolinga zazifupi mukamachita masewera olimbitsa thupi. "Kuyang'ana kupuma kwanu ndikugwirizanitsa mpweya wanu ndi kayendedwe kanu ndi njira yosavuta yowonetsetsa kuti mukupindula kwambiri m'kalasi," akutero Dragone. Kutengako mbali m'maganizo kumeneku kumawonjezera chinthu china pakulimbitsa thupi kwanu - ndikuwonetsetsa kuti simupumula pomwe simukufuna!

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