9 mwa Zolimbitsa Thupi Zovuta Kwambiri komanso Zabwino Kwambiri kuchokera kwa Ophunzitsa enieni

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Ngakhale mulibe masewera olimbitsa thupi bwanji, pali zochepa zomwe zimakusunthirani chidani kuchita. Ganizirani: kusiyanasiyana komwe kumawotcha kuposa momwe mumaganizira, kusunthika komwe kumapangitsa mikono yanu kumva ngati kugwa, kapena kubowoleza komwe mukuganiza kuti kukupangitsani kuti musiye. Ndipo palibe amene akudziwa bwino kumverera uku kuposa anthu omwe akukuwa kuti akuwukenso.

Ophunzitsa amadziwa bwino kuposa aliyense kuti ululuwo uyenera kulipidwa. (Umboni: Ophunzitsa Oposa 50 Otentha Kwambiri ku America.) Chifukwa chake tidafunsa ena mwaomwe timawaphunzitsa zomwe amayenda ngakhale iwo kukonda kudana. Ndipo ngakhale izi zimapangitsa kuti izi zikhale mndandanda wazovuta kwambiri, ndi mndandanda wazolimbitsa thupi zomwe zimatsimikizira zotsatira zazikulu. Chifukwa chake tsitsani mano anu ndikukumba pazinthu izi 9 zomwe zimatsutsa ngakhale zoyera kwambiri.

Mkaidi Anyamuka

Kuchita masewerawa kumayatsa moto wanu wonse pomwe mukuyatsa minofu yonse kumbuyo kwanu - makamaka kumbuyo kwanu. Ndipo ndizo zonse pamene mukugwira ntchito moyenera komanso mwachangu.

Momwe mungachitire: Gona chagada chagada ndikuyika manja kumbuyo kwa mutu, zigongono zikuyang'ana kunja. Mabondo ndi okhudza pansi ndi mapazi anapingasa, ngati atakhala mtanda-miyendo malo. Pogwiritsa ntchito minofu yotsika, bweretsani mutu patsogolo pomwe zidendene za mapazi anu zili pafupi ndi mbuyo yanu. Manja anu ali kumbuyo kwanu, zingirirani m'chiuno mwanu kuti mudzuke pansi ndikuyimirira mothamanga, osagwiritsa ntchito manja anu-miyendo yanu yokha. (Mukuyenera kusintha? Ikani manja anu pansi kuti zikuthandizeni ponyamuka pansi.)

-Shaun Robert Jenkins, mphunzitsi wamkulu ku Tone House ku New York City

Bodysaw

Uku ndikusunthira kwakukulu kulunjika minofu yonse ya torso yanu, ndipo, kutengera udindo wanu, komanso mapewa anu. Yambani ndi mapazi anu mu TRX kapena pa valslides (kapena ngakhale ndi mapazi anu pa thovu wodzigudubuza!), Ndipo pitani patsogolo ku mpira wolimba kuti muthe kuvutikira kwambiri.

Momwe mungachitire: Ndi mapazi mu zingwe za TRX kapena pa valslides, lowetsani thabwa lakutsogolo, zigono pansi pa mapewa. Limbikitsani ndipo, mukukhalabe patsogolo bwino, yambani kusunthira m'chiuno chammbuyo. Mapewa akuyenda kutali ndi mawondo ndipo zigongono zili kutsogolo kwa thupi, zonse zikuyenda molunjika kuchokera kumakutu kupita ku akakolo. Osabwerera mmbuyo kwambiri kuti mumve kutsika kwanu kukankhira mkati. Yang'anani poyambira.

-Tristan Rice, katswiri wochita masewera olimbitsa thupi ku EXOS ku Phoenix, AZ

Dumbell Thruster

Uku ndi kusuntha kwakukulu, kophulika kokhazikika kokhazikika kutsutsa thupi lanu lonse. Zimathandizira kukonza kusinthasintha kwamapewa ndi mchiuno, zimapangitsa magazi anu kuyenda ndikuyamba kulimba. (Mukufuna kusinthasintha? Yesani ma Yoga awa kwa Anthu omwe sangakhudze zala zawo.)

Momwe mungachitire: Gwirani ma dumbbells pamwamba pa bicep curl (zopindika, zolemera kutsogolo kwa nkhope). Squat kuya kwathunthu. Pamene mukubwera, kanikizani ma dumbbells pamwamba kuti pamwamba pa kayendetsedwe kake muyime wamtali, mikono yotambasulidwa pamapewa, kufinya quads, glutes, ndi abs. Tsikirani mmbuyo ku squat yonse pomwe mukutsitsa ma dumbbells kumbuyo, kotero kuti pansi pa squat yanu ma dumbbells abwerera kumalo oyambira.

-Albert Matheny, RD, woyambitsa mnzake wa mphunzitsi ku Soho Strength Lab ku New York City

Dumbbell Lateral Lunge

Ma lunge amatanthauza kugwira ntchito chifukwa champhamvu zawo, kufunafuna minofu yamphamvu kwambiri (glutes, pachimake ndi mwendo wonse), ndikutsutsana ndi kukhazikika ndi zofuna zawo. Kusintha komwe kumalowera kumbali kumapangitsa minofu ina mu glute yanu kuposa momwe squat kapena kutsogolo kumathandizira, kumathandizira kukonza bwino chiunocho ndikuwongolera kuyenda ndi kukhazikika kwa chiuno.(Mukufuna kupangitsa kuti zikhale zovuta? Onjezani dumbbell kuti mupititse patsogolo pakatikati ndikupanga masewera olimbitsa thupi kukhala oyenda thupi lonse.)

Momwe mungachitire: Kuyimirira mowongoka, yendani kudzanja lamanja ndi phazi lakumanja, kusunga zala zakutsogolo ndi mapazi athyathyathya. Squat kudutsa mchiuno chakumanja kwinaku mukuwongoka mwendo wakumanzere. Okhala pansi kwambiri momwe angathere, akugwira izi kwa masekondi awiri. Bwererani kumalo oyambira ndikubwereza mbali inayo.

-Maureen Key, katswiri wochita masewera olimbitsa thupi ku EXOS yophunzitsira anthu ku Philadelphia

Gulu Lankhondo Lokwera

Zochita izi zimayang'ana ma quadriceps anu. Zimayambitsanso mtima wanu komanso pafupifupi minofu ina iliyonse mthupi lanu, kuphatikiza ma glute, hamstrings, ndi ana anu amphongo.

Momwe mungachitire: Kusamala mwendo wakumanzere. Gwirani mwendo wakutsogolo kutsogolo kuti chidendene chikhale pansi. Pogwiritsa ntchito mphamvu ya mwendo ndi kulimbitsa thupi, yambani kutsikira mu squat, kusunga chidendene chakumanja nthawi yonseyo pansi. Gwirani manja kutsogolo kwa thupi kuti muthandizire bwino. Khalani pansi mpaka khosi likukhudza mwana wanu, kenako ndikumasulani pansi. Gona lathyathyathya kumbuyo ndi bondo lakumanzere ndi mwendo wakumanja wolunjika. Yang'anani kutsogolo ndikuthamanga pang'ono, pogwiritsa ntchito manja kuti muthandizire kukankhira mmbuyo mu squat ya mfuti ndiye kuyimirira. Sinthani miyendo ndikubwereza.

-Shaun Robert Jenkins, mphunzitsi wamkulu ku Tone House ku New York City

Zowonjezera Zotsatira ndi Medicine Ball

Phindu lalikulu la kusintha kosinthika kumeneku, kulimbitsa mphamvu ndi kupopa kwa mtima kwa masitepe ndikuti kumachitika mwachilengedwe, zomwe zimakuthandizani kuti musavulale. Kukwera ndi kutsika kosalekeza kumatanthawuza kuti minofu yambiri yam'munsi imagwira ntchito: quadriceps, hamstrings, ng'ombe, glutes, ab muscle, ndi minofu ya m'mbuyo, komanso biceps pogwira mpira wa mankhwala kapena zolemera zamanja. Mukufuna kuti zikhale zovuta? Kwezani kutalika kwa sitepe kapena kulemera komwe mwanyamula. (Gwiritsani ntchito chida ichi mochuluka! Medicine Ball Workout: 9 Imasunthira Kutulutsa Inchi Iliyonse.)

Momwe mungachitire: Imani kumanzere kwa benchi, moyandikira, mutanyamula mpira wamankhwala kapena zolemera zamanja pafupi ndi chifuwa chanu. Tsamira patsogolo pang'ono ndikukweza mwendo wakumanja pa benchi. Kwezani mwendo wakumanzere kuti mukakumane nawo kumanja ndikusunthira mwendo wamanja pansi mbali inayo. Kumbukirani kutambasula mwendo kutalikirana ndi benchi momwe mungathere kuti muzimva kutentha kwamayendedwe anu ndi ma glutes. Ndi mwendo wakumanzere ukadali pa benchi, suntha mwendo wakumanja kuti mukakomane nawo. Tsopano mwendo wakumanzere umasunthira pansi, pomwe kumanja kumakhalabe pa benchi.

-Jimmy Minardi, woyambitsa Minardi Training

One Arm Kettlebell Press

Kusunthaku kumafunikira kwathunthu kuyendetsa mchiuno, torso, ndi mapewa. Imagwirizanitsa kukhazikika pachimake poyenda pamapewa, chifukwa imagwira ntchito poyenda kwathunthu kwa minofu imeneyi. Mukamaliza bwino, mudzawona izi mozama kwambiri m'thupi mwanu kuposa momwe mungakhalire paphewa lanu, ndikuwotcha kwambiri. Ikhoza kupitilizidwa mosavuta kapena kusinthidwa posintha kunenepa kokha. (Ngati mulibe ma kettlebells, mutha kuyesa izi ndi dumbbell.) (Mukufuna ma kettlebells ambiri?

Momwe mungachitire: Ikani phazi lanu m'lifupi ndikumayima ndi kettlebell kutsogolo kwa phazi lamanja. Kankhirani m'chiuno mmbuyo ndikugwira kettlebell ndi chiopsezo kuti manja anu ayang'ane thupi lanu. Sungani matako anu pansi ndi manja anu atatambasula mokwanira. Kulimbitsa thupi lanu, kuyendetsa chidendene chanu kukweza kettlebell kwinaku mukusunga chifuwa chanu. Kulemerako kukadutsa mawondo anu, tambasulani maondo, mawondo, ndi chiuno. Pamene kettlebell ikukwera, sungani mapewa anu ndikupitiliza kukweza kulemera, kuyisunga pafupi ndi thupi lanu momwe mungathere. Bweretsani kettlebell paphewa lanu lamanja, chigongono chanu chakumanja chitaloza pansi, ndikusinthasintha dzanja lanu pamene mukutero, kuti kanjedza chiyang'ane mkati. Ichi ndi kettlebell yoyera. Yang'anani pa kettlebell ndikukankhira mmwamba ndi panja mpaka itatsekedwa pamwamba, kutembenuza mkono wanu kuti dzanja lanu liyang'anizane ndi thupi lanu. Onetsetsani kuti torso yanu imakhala yowongoka pamene mukukankhira Kettlebell pamwamba, ndikuletsa kuwonjezereka kulikonse kwa torso. Gwetsani kettlebell m'manja mwanu, ndikubwereza.

-Tristan Rice, katswiri wochita masewera olimbitsa thupi ku EXOS ku Phoenix, AZ

Lunge Kudumpha + Kuyimirira Kwa Lunge Gwirani

Zovuta? Inde! Zothandiza? Inde! Kuphatikizika kwa thupi lanu kumapangitsa kuti ma glutes anu aziwombera ndipo thupi lanu lakumunsi likumva kuyaka!

Momwe mungachitire: Yambani mukugawikana ndi manja anu pansi, torso yowongoka, ndi bondo lakumbuyo lopindika pa madigiri 90. Bondo lakutsogolo limagwirizana ndi chidendene chakutsogolo. Ponyani mwamphamvu phazi lakumbuyo, ndikubweretsa thupi locheperako pansi. Mukakhala pakati pa mpweya, sinthani momwe mapazi akuyendera. Lolani bondo lakuthwa kuti ligwade pamene mukuyenda mofewa ndi phazi lotsutsana tsopano patsogolo. Pambuyo pa 20, landani pang'onopang'ono modukiza. Manja m'chiuno ndi torso owongoka, chiuno chotsika mwa kugwada kumbuyo mpaka 90 degree. Bondo lakutsogolo liyenera kukhala lolumikizana ndi chidendene chakutsogolo, kulola kulemera kwakukulu kutsika chidendene cha phazi lakutsogolo. Gwiritsani malo amenewo kwa masekondi 30, kenako ndikugwirani kwa masekondi 30. Sinthani miyendo ndikuimirira kwa masekondi ena 30, kenako malizitsani ndi kulumpha kumodzi kwinanso.

- Jessica Wilson, mwini wa Wilson Fitness Studios ku Chicago

Kutha

Chimodzi mwazinthu zolimbitsa thupi zomwe ndimawona kuti ndizovuta kwambiri ndizokweza zakufa chifukwa zimatsutsa thupi lanu kuposa masewera ena aliwonse, zomwe zimabweretsa zotsatira zabwino. Sikuti kusuntha kumeneku kumachitika tsiku ndi tsiku (kunyamula ana anu, mwachitsanzo), koma kumathandizanso kukulitsa kulimba kwa minofu yanu ndi mphamvu yanu-komanso kumapangitsanso kagayidwe kanu kuti muchepetse kunenepa. (Uku ndikusuntha kwakukulu kwa anthu omwe ali ndi mavuto a mawondo. Onani zambiri ndi 10 Toners-Friendly Lower-Body Toners.)

Momwe mungachitire: Imani ndi mapazi kutambalala m'chiuno. Mangirira m'chiuno ndi m'munsi pachifuwa mpaka pansi, ndikugwira barbell yoyikidwa patsogolo pazitsulo. Phulitsani ndi kukankhira zidendene pansi kwinaku mukukankhira m'chiuno patsogolo. Pitirizani kukhala ndi msana wosalala komanso wothina pamene mukuchita masewera olimbitsa thupi kuti musavulale msana. Imani pang'ono, kenako ndikubwezeretsani pansi ndikubwereza.

-Evan Kleinman, Wophunzitsa Wamunthu wa Tier 3 Equinox Personal

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