Malingaliro 8 Othandizira Tsiku Omwe Sangakupangitseni Thukuta

Zamkati

• Kukwera mapiri
• Imani Paddleboarding (SUP)
• Kukwera miyala
• Yoga
• Mnzake Kayaking
• Skating
• Kupalasa njinga
• Kuvina
• Onaninso za

Lingaliro la kupita pa tsiku lolimbitsa thupi limamveka bwino-kwa masekondi pafupifupi 30 mutazindikira kuti simukufuna kuti mnyamata wanu watsopano akuwoneni mukuwoneka ngati chisokonezo chotentha. Sikuti masiku onse achangu amafunika kukhala magawo otuluka thukuta, komabe. Malingaliro atsiku oyaka ma calorie awa adzakuthandizani kudziwana bwino (kaya mwakhala limodzi kwa nthawi yayitali bwanji) popanda nkhawa ngati zodzoladzola zanu zikuyenda kapena momwe mumanunkhiza. Kuphatikizanso apo, nthawi zonse mumatha kugunda kapamwamba (kapena kapamwamba) pambuyo pake kuti mukhale omasuka komanso ocheza nawo mutaphwanya ayezi mukamachita masewera olimbitsa thupi.

Kukwera mapiri

Pitani ku fresco kuti mukhale ndi mphamvu zamphamvu, kupirira, komanso thanzi lamtima, ndikuwotcha pafupifupi ma calories 600 pa ola limodzi, atero a Levi Harrison, MD, wolemba Art of Fitness: Ulendo Wodzilimbitsa. Kafukufuku akuwonetsa kuti kukhala m'chilengedwe kumachepetsa kupsinjika, chifukwa chake yang'anani pamawonedwe (pitilizani ndikumulola ayende patsogolo panu ngati ali ndi bumbu labwino), ndipo mwayi agulugufe m'mimba mwanu adzatha. Popeza simukupuma, mudzakhala ndi nthawi yochuluka yocheza, ndipo nthawi zonse mumatha kubweretsa chakudya chamasana m'thumba kuti mukulitse tsikulo.

Imani Paddleboarding (SUP)

"Izi ndizabwino pamasiku chifukwa mumadzipangira mayendedwe anu ndipo mumatha kuyankhula ndikulowa bata m'malo mwanu," akutero a Colleen Ketchum, aphunzitsi ovomerezeka a Pilates komanso omwe amapanga Beyond Barre. "Chowonjezera chachikulu pa tsiku la paddleboard ndikuti mafoni a m'manja ayenera kukhala m'galimoto." Ndipo pomwe mungafune kuvala swimsuit yanu pansi pa kabudula wanu ndi tiyi kuti zingachitike, kusinthanitsa ndikosavuta kuposa momwe mukuganizira ndipo mwina simungatengeke pokhapokha mutafuna.Mudzagwiranso ntchito pachimake ndikuwotcha pafupifupi ma calories 400 pa ola limodzi.

Kukwera miyala

Mphamvu zolimbitsa thupi pano-mphamvu, kulumikizana, kulimba mtima, kupirira kwamtima - zimangoyambitsa. Ubwino weniweni wokumana ndi khoma kapena thanthwe ndi chithandizo ndikulimbikitsana komwe mumapereka patsiku lanu, a Dr. Harrison akutero, ndipo tikuyembekeza kuti adzamasulira zingwezo zitachotsedwa. Ngati ndi nthawi yanu yoyamba, funsani malangizo kwa akatswiri pamalo ochitira masewera olimbitsa thupi kapena panja ndipo zilibe kanthu, onetsetsani kuti mukugwiritsa ntchito zida zoyenera zachitetezo. Mutha kukhala ndi zilonda pang'ono tsiku lotsatira, koma Hei, chifukwa chabwino chosinthana kutikita minofu.

Yoga

Kalasi ya yoga yofatsa kapena yobwezeretsa sikutanthauza thukuta ndi zabwino zambiri zolumikizana kuti mupange kulumikizana kwakuya. Ngakhale sipadzakhala macheza ambiri, kugwirana manja ku savasana kumapeto kwa gawoli kungakhale bwino kuposa kugwirana manja poyenda, akutero Tamal Dodge, mphunzitsi wovomerezeka wa yoga komanso nyenyezi ya DVD. Chinthu: Chiyambi cha Yoga. Ngati mungakwanitse, pezani kalasi yophunzitsidwa paki kapena pagombe kuti mupange chibwenzi, ndipo pitirizani kuyanjana mukakhala pachibwenzi: Kafukufuku akuwonetsa kuti yoga ikhoza kumuthandiza kukhala nthawi yayitali; onjezerani chilakolako chanu, kudzutsidwa, ndi orgasms; ndikupangitsani nonse kukhutira ndi kugonana.

Mnzake Kayaking

Finyani masewera olimbitsa thupi apamwamba kwambiri ndikulumikizana ndi munthu wanu kwenikweni. Kulankhula kuti mugwirizanitse bwino zikwapu zanu kumalimbikitsa ntchito yamagulu, atero mphunzitsi waumwini Patricia Friberg, wopanga Mphamvu 4 Pinki DVD, ndipo tonse tikudziwa momwe kulumikizana kwabwino ndikubwenzi. Ngakhale kayaking ingakhale yovuta, imakhala yosangalatsa ndipo nonse mumamva kulimbitsa thupi kwanthawi yayitali kuti mugonjetse masewera olimbitsa thupi ovuta, choncho pitani ku zakumwa zokondwerera mukatha.

Skating

PAMALO oyandikira mnyumba monsemo mdziko muno, mutha kumangirira ma skate oundanawo ndikuzungulira pamodzi nthawi iliyonse pachaka. Zitha kumveka ngati sukulu yapakatikati, koma ndi chifukwa chomveka chomangirirana kapena kuwonetserana momwe mungapangire ma sapota ndikuyesera kumuphunzitsa. Nthawi yonseyi kulimbitsa thupi kwa aerobic kumakhala kukukulimbikitsani ndikugwira ntchito pakati, miyendo, glutes, ndi mikono yanu mpaka 300 mpaka 810 calories pa ola limodzi, atero a Teri Jory, wophunzitsa anthu ovomerezeka, skater skater komanso mwini wa Poise Productions.

Kupalasa njinga

Kuthekera kuli pafupifupi kosatha apa: Dumphirani panjinga ya tandem kapena kukwera mbali ndi mbali paki, m'mphepete mwa nyanja, kudutsa mzindawo, kapena kulikonse komwe mumasewera nonse. Kuphatikiza pa kuwotcha pakati pa 500 ndi 800 calories mu ola limodzi, kupalasa njinga kumagwiritsa ntchito magulu anu akulu amisempha (kuphatikiza ma glute, quadriceps, ndi ma hamstrings), kotero ngakhale kuyenda modekha kumakupatsani mphamvu yolimbitsa thupi, kutanthauza kuti mudzachotsa ochepa zopatsa mphamvu zambiri mukadumphadumpha, akutero Kim Truman, wophunzitsidwa payekha komanso mphunzitsi wamasewera apanja.

Kuvina

Ngati mnyamata wanu akutsutsa lingaliro la maphunziro ovina, muwonetseni zofunikira zodulira kalipeti: Mumayandikana kwambiri komanso muli panokha, mukuphunzitsana matupi, ndikukopana, zonse zomwe zimapangitsa kuti mukhale ndi vuto logonana lomwe muyenera kudikirira kuti mudzamasulire . Yesani masitaelo osiyanasiyana, kuyambira tango ndi ballroom mpaka salsa wapamwamba kwambiri kapena ngakhale kuvina pamzere, mpaka mutapeza imodzi yomwe nonse mumakondwera nayo. Koposa zonse, musaiwale kusangalala ndikuseka, ngakhale atakupondani mobwerezabwereza.

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