Njira Zosavuta ndi Zachilengedwe Zopangira Zochita Kunja

Zamkati

• 1. Sewerani Mpira
• 2. Chalk Up Circuit Yachikhalidwe
• 3. Yesani Mayankho Anu Mukuthawa
• 4. Pangani Kukhala Tsiku Loyang'anira
• 5. Tengani Ubwino Wazinthu Zanyumba
• 6. Pindulani Pamalo Onse Otseguka
• 7. Sankhani Zen Backdrop kwa Yoga Yanu
• Onaninso za

Muyenera kuti mudakhala akatswiri pakudya burpees pakati pa kama ndi tebulo m'nyengo yachisanu yozizira, koma kutentha kumatanthauza kuti mutha kugunda udzu kapena panjira yophunzitsira ndi chipinda chaching'ono. Kuphatikiza pa malo owonjezera ndi mpweya wabwino, kupitako kwanu kunja kumabwera ndi thanzi lamisili ndi thanzi: Sayansi imawonetsa kuchita masewera olimbitsa thupi kunja kumachepetsa kupsinjika, kumawonjezera kukomoka, ndikupangitsa kuti kulimbitsa thupi kumveke kosavuta kuposa momwe mumachitira m'nyumba.

Kuti mupeze zofunikira zonse, yesani njira zopangitsira zolimbitsa thupi panja. Pang'ono ndi pang'ono, akupangitsani kuti muzimva ngati mwana wam'ng'ono wopuma.

1. Sewerani Mpira

Ndi thambo lalikulu, mutha kuponya zinthu zolepheretsa mkati. "Ngati muli ndi basketball, volleyball, mpira wamiyendo, kapena mpira, mugwiritse ntchito pochita masewera olimbitsa thupi," akutero Ashley Joi, mphunzitsi wotchuka komanso mlangizi pa pulogalamu yolimbitsa thupi ya Centr. (Yesani masewera olimbitsa thupi awa, mwachitsanzo.)

Kubowola kumodzi amakonda kuchita masewera olimbitsa thupi panja: Imani mutagwira mpira ndi manja anu onse, khalani pansi, kenako iphulikeni pamene mukuponya mpirawo kumbuyo kwanu. Limbikirani kuti munyamule, thamangani kubwerera komwe mudayambira, ndikubwereza. (Zogwirizana: Momwe Mungagwiritsire Ntchito Mpira Wowonjezera - Komanso, Omwe Mungawagule Tsopano)

2. Chalk Up Circuit Yachikhalidwe

Zolembedwazo zitayamba mu Marichi watha, a Claudia Lebenthal, omwe amapanga masewera othamanga a Style of Sport, adayamba kuchititsa misasa ya boot kumbuyo kwawo ku New York, ndikulemba mayina azolimbitsa thupi panjira yake ngati masekondi a 30: push- pamwamba, squats, mawondo apamwamba. "Tinapanga zolemera ndi mabotolo amchere ndi zidebe zotsekemera - chilichonse chothandiza," akutero a Lebenthal. (Umu ndi momwe mungapangire zolemera zopangira tokha kuti mutengere masewera olimbitsa thupi kupita kumlingo wina, komanso momwe mungapangire masewera olimbitsa thupi nokha.)

3. Yesani Mayankho Anu Mukuthawa

Mukakhala kuti mulibenso kanthu, gwiritsani ntchito malowa kuti muzichita masewera olimbitsa thupi. "Mutha kupanga zokankha kapena zowawa mukadutsa pa benchi, kukwera masitepe, ngakhalenso kuyika gulu laling'ono lanyumba yanu ya fanny kuti muzimangirireko pamtengo," akutero a Lebenthal.

Yesani Ma Flat Band a SPRI (Buy It, $10, walmart.com) kuti muzichita masewera olimbitsa thupi panja ndikupeza # phindu.

SPRI Flat Resistance Band Loop Kit, 3 Pack $ 10.00 pitani ku Walmart

4. Pangani Kukhala Tsiku Loyang'anira

Ganizirani za akatswiri othamanga a Crunch, atero a Elle Young, mlangizi wamagulu omwe akutsogolera kalasi panja ku Burbank, California, pa Astroturf ya galajala yoyimilira yojambulira. "Ndikusakaniza kochita masewera othamanga: carioca, kuthamanga mpira, masewera olowera basketball, ma juggles," akutero. Kubowoleza kwina (masekondi 40 a ntchito, ndikutsatiridwa ndi kupuma kwa masekondi 20) ndi zovuta monga kuchita masewera olimbitsa thupi mphindi ziwiri pochita masewera olimbitsa thupi a HIIT.

China chake chalakwika. Vuto lachitika ndipo kulowa kwanu sikunatumizidwe. Chonde yesaninso.

5. Tengani Ubwino Wazinthu Zanyumba

"Kugwiritsa ntchito mitengo ngati nangula wa zingwe zankhondo kapena masiteshoni a TRX ndi njira yosangalatsa yosunthira, ndipo udzu ukhoza kukhala ngati mphasa ya mabwalo ophunzitsira pansi," akutero Young.

Hyperwear imapanga chingwe chophatikizika kwambiri, cha 20-foot Hyper (Buy It, $370, amazon.com) chomwe sichifuna ngakhale nangula, kotero mutha kuchigwiritsa ntchito kuchita masewera olimbitsa thupi kunja. Ndipo TRX's Home2 System (Buy It, $200, trxtraining.com) ilinso ndi njira yotchinga pakhomo ngati mvula ikuthamangitsani m'nyumba.

Hyperwear 20-Foot Hyper Rope $369.95 gulani Amazon TRX Home2 System $ 200.00 mugulitseni TRX Training

6. Pindulani Pamalo Onse Otseguka

"Vula nsapato zako ndi chikwama chako, ndipo udzakhala ndi 'malo' atatu osiyana omwe mungathe kukhala pansi," akutero Joi. (Magalasi a magalasi, botolo lamadzi, ndi chikwama chimagwiranso ntchito - mumapeza chithunzichi.)

Kenako masewerawa ayambe: "Mutha kuthamanga molunjika kupita kumodzi ndikubwerera. Mukapita kumalo achiwiri, mutha kuthamangira cham'mbuyo ndikupita patsogolo," akutero Joi. "Kwa yomaliza, chitani chithumwa kenako kuseweretsa m'mbali. Pali zambiri zomwe mungachite pongosuntha pakati pa mfundo zitatuzo." (Kapena gwirani ma cones ena ndikuchita izi mwachangu.)

7. Sankhani Zen Backdrop kwa Yoga Yanu

Kubweretsa mateti anu ku paki yopanda kanthu kungakhale njira yosavuta yochitira panja. "Ndinapeza paki yaing'ono yochitira yoga Lamlungu madzulo, komwe ndimatha kuyang'anizana ndi dzuŵa likulowa," akutero Young. "Kukhazikitsa malo amtendere ndindalama zazikulu."

Sankhani pulogalamu ngati Aaptiv kuti muwongolere pamutu, kapena ingoyendani molonjera dzuwa ndi zina mwakachetechete. "Mutha kugwiritsa ntchito mawonekedwe amtundu wamaganizidwe kuti muthe kulumikizana," akutero a Young.

Shape Magazine, nkhani ya Epulo 2021

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