Kukhala Wabwino, Pezani Strong Workout Plan ya Mkwatibwi

Zamkati

• Kuyamba Ndi Dongosolo La Ukwati La Kuchepetsa Thupi Lino
• Pezani Zolimbitsa Thupi Lanu Labwino Laukwati-Kuchepetsa Kuwonda
• Kudya Paukwati Wanu Wochepetsa Kuwonda
• Pewani Kupsinjika Kwaukwati Lisanachitike Tsiku Lalikulu
• Malangizo 3 Ochepetsa Kuwonda Kwaukwati kuchokera kwa Owerenga
• Onaninso za

Tiyeni tiwongolere chinthu chimodzi: Simufunikanso kuonda kapena kulowa mu kavalidwe kake kuti mukhale woyenera kukondedwa. Koma zakhala zikuwonetsedwa mobwerezabwereza kuti zolimbitsa thupi zimalimbikitsa ma endorphin kukhala okwera kwambiri (tsalani bwino, mkwatibwi wa vibzilla) ndi minofu yolimba ikuthandizani kumva kuti muli ndi kapeti yanu yofiira mukamayenda pamsewu kuti munene "Ndikutero." (Ndipo ngati mukufuna kudzikonda pang'ono, nazi njira 5 zosavuta kuti muwonjezere chidaliro chanu.)

Tili ndi malingaliro amenewo, tidayankhula ndi a Lynn Bode, wophunzitsa payekha wazaka zopitilira makumi awiri komanso yemwe ali ndi pulogalamu yapaintaneti yolimbitsa thupi ya Workouts for Brides, paukwati wake wochepetsa thupi (AKA kukhala wamisala, kukhala wathanzi, bust-stress plan) kuti zikuthandizeni kuti muthe kukonzekera ukwatiwo mukumva kuti mulibe chipwirikiti - ndikupangitsa kuti ulendo wanu waukwati ukhale wosangalala komanso wathanzi kuposa kale. (BTW, timakonda malingaliro a Julianne Hough pazakudya asanakwatirane.)

Kuyamba Ndi Dongosolo La Ukwati La Kuchepetsa Thupi Lino

M'malo mogwiritsa ntchito nthawi yomwe ikufika ku tsiku lanu lalikulu kuti mudzichepetse ku nambala yamatsenga, tengani nthawiyi kuti mukhale wathanzi kwambiri. Simukuyenera kugunda mabuku ndi kafukufuku-ngakhale kukumana ndi katswiri wa zakudya kapena mphunzitsi kungapereke chisonyezero cholimba cha momwe mungayambitsire regimen yanu-koma dziwani zofunikira. Bode akulangiza kuyang'ana kwambiri pazomwe akunena kuti ndi "mfundo zinayi zofunika": masewera olimbitsa thupi, kudya bwino, kulimbitsa mphamvu, ndi kutambasula. "Zinthu zonse zinayi ndizofunikira kuti mukwaniritse zolinga zanu munjira yathanzi," akutero. Gwirizanitsani zovuta zathu zamasiku 30 za cardio HIIT ndi chiwongolero chachikulu chotsuka zakudya kuti muwonetsetse kuti Cardio ndi zakudya zili pamndandanda. Kenako ikani mfundo ziwiri zomaliza ndi Jillian Michaels '30-minute, kulimbitsa thupi kwathunthu ndi 10 asanagone yoga ikufuna kukuthandizani kugona bwino.

Pezani Zolimbitsa Thupi Lanu Labwino Laukwati-Kuchepetsa Kuwonda

Kusankha zolimbitsa thupi ndi dongosolo lazakudya zitha kuwoneka zovuta kuposa kusankha malo olandirira alendo. Koma monga ndi lingaliro lalikulu lililonse, zimangotenga kusankha pang'ono. Zachidziwikire, chilichonse chomwe mungafune kutsatira, mudzafuna kuti chipereke mphamvu zambiri komanso zosangalatsa - panthawi komanso mukamaliza maphunziro anu ndi chakudya. Kupitilira apo, mungafune kuganizira momwe mumafunira kupsinjika (kutalika, mawonekedwe, ndi nsalu) kapena zinthu ~ zomwe mukufuna kuwonetsa kwambiri musanapange pulani yolimbitsa thupi, koma ndikofunikanso kulingalira za kuthekera kwanu kwakuthupi. (Kutsiriza marathon pasanathe miyezi iwiri ndicholinga chabwino kwa munthu yemwe sanakhale ndi nsapato; kuyamba chizolowezi chothamanga, komabe, sichoncho.)

Pezani granular ndi malingaliro anu: Fufuzani maphikidwe ndikukonzekera chakudya pasadakhale; konzani zolimbitsa thupi mu kalendala yanu ndikuzisunga momwe mungapangire nthawi ina iliyonse. Pamene mukusankha regimen yanu, sungani zomwe mukuyembekezera. (Ndipo kumbukirani kuti kuchita masewera olimbitsa thupi kungakhale gawo lofunikira kwambiri pamagawo ochepetsa kulemera.) "Lamulo labwino kwambiri ndikuti mutha kutaya mapaundi anayi kapena asanu ndi atatu pamwezi," akutero a Bode. "Ngati ukwati wanu watsala ndi miyezi iwiri yokha, musadzipusitse nokha ndikupangitsa kupsinjika kosafunikira polumbira kutaya mapaundi 40. Dziwani nthawi yeniyeni yomwe mukugwira ntchito ndikuvomereza nambala yomwe mungakwaniritse."

Kudya Paukwati Wanu Wochepetsa Kuwonda

Mukudziwa njira yonse-mpaka-mtima-wawo-kudzera mmimba mwawo? Zomwezi zikuchitikanso kwa inu: Idyetseni bwino munthawi yomwe ingakhale yopatsa thanzi, ndipo tikulonjeza kuti ubale wanu ndi inu udzakhala wabwino, osanenapo za ubale wanu ndi mnzanu, abwana anu, telala wanu, ndi zina zambiri. re moona kudya — kuphatikiza ndi zingati zomwe mungafune kuti mupezeko mafuta nthawi yopenga iyi.)

Kaya mukuganiza zoyamba kuchita masewera olimbitsa thupi (kapena kuwonjezera zomwe muli nazo), kuchuluka kwa masewera olimbitsa thupi omwe mukuchita kumafuna mafuta owonjezera. Tsatirani kalozera wathu wamasiku 30 wakukonzekera kudya bwino. Ndipo kumbukirani: Mukamadya ndikofunikira, inunso. Sayansi ikuti mutha kuthyolako kagayidwe kanu ka chakudya nthawi yake monga iyi.

"Kusadya mokwanira kungathe kusokoneza dongosolo lanu lochepetsera kulemera kwaukwati monga momwe kungathekere," akuwonjezera Bode. (Pezani tsatanetsatane wa chifukwa chomwe kudya * zambiri * kungangokhala chinsinsi chochepetsera thupi.) "Mukapanda kudya zokwanira, thupi lanu limayamba kugwiritsitsa zakudya zonse zomwe mumadya ndikuzisandutsa mafuta. ngakhale utachepetsa thupi chifukwa chodya njala, sukuchita chilichonse chifukwa kuchepa kwa zakudya kumachepetsa minofu ikukulitsa mafuta. "

Ndipo, Bode akuti, lingalirani za mtundu Zakudya zopatsa mphamvu zomwe mumadya. Shuga wambiri ndi mafuta ambiri — chakudya chofulumira komanso zakudya zomwe zasinthidwa - zimakupangitsani kumva kuti ndinu aulesi. "Ngati simukupeza nthawi yophika kunyumba, pita kugolosale yabwino ndikunyamula zakudya zachisanu zomwe sizimira m'mankhwala ndi zotetezera. Komanso, gulani zokhwasula-khwasula zomwe ndizotheka kunyamula nanu pa- pitani. " (Zogwirizana: Zakudya Zosakaniza Zakudya Zochepa Kwambiri Kuti Mukwaniritse Zokhumba Zanu)

Pewani Kupsinjika Kwaukwati Lisanachitike Tsiku Lalikulu

Mkwatibwi amapanga zisankho zokwana 177 pa nthawi yomwe ali pachibwenzi, malinga ndi kafukufuku wa Brides.com - choncho sizodabwitsa kuti mukumva kuti mulibe mphamvu masiku ano. Ngakhale zingaoneke zoseketsa kuwonjezera china "Muyenera" pamndandanda wanu pakadali pano, kukonzekera nthawi yopuma kuti muyime pamutu panu, kugunda matinee, kuphika kena kake, kapena kuzembera pang'ono kungasinthe kusintha kwa tsiku lanu lonse. Mukufuna kusintha kwamalingaliro? Likukhalira ngakhale basi kuganiza za okondedwa anu zingakuthandizeni kuthana ndi zovuta.

Malangizo 3 Ochepetsa Kuwonda Kwaukwati kuchokera kwa Owerenga

Simuli mu izi zokha! Taganizirani za Maonekedwe malangizo owerenga owerenga mukamapanga pulogalamu yanu ya mkwatibwi.

• Menya barre. "Nthawi zonse ndimakhala wothamanga komanso woyenda, kotero ndimazisunga kawiri kapena katatu pa sabata ndikuphatikiza Bar Method pakuchita kwanga masewera olimbitsa thupi kawiri pa sabata pokonzekera ukwati wanga. Bar Method idathandizadi kutulutsa thupi langa - makamaka mikono yanga "Ndipo ndimalimbikitsa aliyense. Ndimachita zolimbitsa thupi modabwitsa. Ndidagwiritsanso ntchito WW pa intaneti kuti ndithandizire pazakudya zanga." - Lizzy, San Francisco, California
• Cross phunzitsani ubongo wanu ndi thupi. "Ndondomeko yanga yochepetsera kulemera kwaukwati, ndidayamba kupanga Exhale's Core Fusion, yomwe imasokoneza ma conditioning oyambira, Pilates, Lotte Berk Method, interval cardio training, ndi yoga. Kupita mkalasi kunandilimbikitsa kukhala pagulu ndikungoyang'ana kuthupi lathunthu Kalasi limalumikiza malingaliro ndi thupi kuti likhale ndi thanzi labwino ndikukwaniritsa zolinga zanga zolimbitsa thupi - kulimbitsa thupi koyenera kuti ndithetse mutu wanga kuchokera kuzinthu zopanikiza zomwe zidatsogolera ukwatiwo! ola langa lomwe ndimakonda kwambiri tsikuli ndipo limandisungabe bwino. " - Stephanie, New York City
• Imbani m'malo olimbikitsira. "Chimene chinandiyendera bwino kwambiri ukwati wanga usanachitike chinali kupeza mphunzitsi waumwini. Ndinkadziwa kuti kukhala ndi wina wondilimbikitsa kukanandipangitsa kuti ndipitirizebe. Sizinali zosangalatsa kwenikweni, koma mwamuna wanga (omwe panthawiyo anali bwenzi) nayenso ankachita nane magawo. Ndinayamba pafupifupi miyezi isanu ndi itatu ukwati usanachitike, ndimachita gawo limodzi sabata limodzi ndi mphunzitsi wanga, ndikumakonza zinthu pamene tsikulo likuyandikira. kuzungulira kochita masewera olimbitsa thupi, zomwe zimagwirira ntchito bwino thupi lanu, ndipo pezani malangizo kuti muthe kuzichita nokha. " - Jaime, Hoboken, New Jersey (Tikusewera matchmaker! Umu ndi momwe mungapezere mphunzitsi wanu wabwino kwambiri kwa inu.)

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