Mawotchi Abwino Kwambiri Pakalasi Lililonse Lolimbitsa Thupi

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Tikupeza: M'mawa ndi wapamwamba tanganidwa. Ndipo ngati mutha kudzifikitsa ku situdiyo yolimbitsa thupi musanagwire ntchito, mwina mwalembetsa kalasi yaposachedwa kwambiri yomwe mutha kuyang'anira ndikufika ku ofesi munthawi yake. (Nyamuka pabedi ndi mndandanda wa No-Fail Morning!)

Koma ngati mungadumphe mphindi zochepa zomaliza mkalasi mwanu (nthawi zofunika kuziziritsa ndi kutambasula) kuti mukhale woyamba kusamba, mukuwononga thupi lanu, akatswiri azamphamvu atero. Zomwezo zimathanso kutuluka m'kalasi atagwira ntchito koyambirira kuti mufike kunyumba munthawi yoti mukadye chakudya chamadzulo, kapena kungogwira ziwonetsero zomwe mumakonda.

"Nthawi iliyonse mukamagwira ntchito yolimbitsa thupi, muyenera kutambasula," akutero a Mindy Caplan omwe ndi mphunzitsi wa ku Albuquerque. Kaya mumakonda thukuta motani, izi ndi zomwe mumachita mukamaliza maphunziro anu.

Pambuyo pa Spin Class kapena Kickboxing

Mukakhala panjinga, thupi lanu limatsamira kutsogolo, likugwirizana ndi momwe mumakhalira tsiku lonse (kugwedeza pa kiyibodi, kuyang'ana pansi pa foni yanu). Makalasi a nkhonya nawonso amakhala ndi chiyembekezo chopita patsogolo. Chifukwa chake onetsetsani kuti muthana ndi izi mwa kuziziritsa ndikubwerera m'mbuyo, akutero mphunzitsi komanso woyambitsa Minardi Training Jimmy Minardi. Kwezani manja anu kuti ma biceps anu akhale m'makutu anu, mikono yanu ifanane, ndipo manja anu ayang'anizana. Kwezani manja anu ndi kumtunda kumbuyo ndi kumbuyo, kuyang'ana kumbuyo, pamene mukugwira pansi momwe mungathere ndi mapazi anu.

Kuthamanga

Kaya mukuyenda nokha, ndi gulu, kapena mkalasi yopondera, mwana wokondwa ndiye thukuta lanu la pambuyo pake BFF, atero a Minardi. Ndi chifukwa chakuti imatsegula m'chiuno mwako, komwe kuthamanga kungapangitse kuti zikhale zolimba kwambiri.

Pambuyo pa CrossFit kapena Intense Lower-Body Work

Kulimbitsa thupi kwa CrossFit kumakankhira minofu yayikulu m'miyendo ndi m'miyendo yanu. Kupititsa patsogolo kuyendayenda ndikuchepetsa kupweteka kwa minofu mutatha kulimbitsa thupi kulikonse komwe kumapangitsa kuti thupi lanu likhale lopanikizika, Minardi amalimbikitsa kuchita masewera olimbitsa thupi, monga mapewa. (Othamanga apindulanso ndi iyi).

Pambuyo pa Nkhondo ya Ab

Mwina simungaganize zothanulira ABS yanu, koma mukamaliza kalasi yoyamba mukufuna kutambasula kutsogolo kwa thupi lanu, zomwe mumakonda, komanso kusintha kwanu m'chiuno, zomwe zingakuthandizeni kumbuyo kwanu, atero a Caplan. Yambani ndi cobra pose kenako mabodza ena amapotoza (kumbuyo kwanu, lolani mawondo anu agwere kumanzere kwanu pomwe mutu wanu utembenukira kumanja, kenako nkubwerera). Kenaka khalani pansi kutsogolo (ndi miyendo yanu patsogolo panu ndi mapazi anu mutasinthasintha, fikani kumapazi anu).

Maphunziro a Pambuyo pa Mphamvu

Ngati kulimbitsa thupi kwanu kunali koyang'ana kwambiri, onetsetsani kuti mwaphatikizapo chifuwa ndi phewa mukamazizira, atero a Caplan. Yesani kutambasula khomo, monga mtundu wa chida chimodzi, kapena chotsegula pachifuwa chosavuta (gwirani manja kumbuyo kwanu ndikugwetsa manja anu pansi ndi mapewa anu pamodzi).

Kamodzi pa Sabata

Ngati mukukhala olimba pagulu, yesani yoga muzochita zanu kamodzi pa sabata, adalangiza a Caplan. Mulimbitsa kusinthasintha komanso mphamvu zokuthandizani kuti musavulaze, ndipo ngati mungasankhe masewera othamanga, mutha kulowa nawo masewera olimbitsa thupi. (Mukusowa zowonjezerapo kuti mufike mkalasi? Onani anyamata otentha awa akuchita Yoga.)

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