Njira Yosavuta Yowonjezerera Masewero Anu

Zamkati

• Gulitsani Zopondaponda za Terrain Kuti Zisema Miyendo Yachigololo
• Row Boat Real Kuti Mugwire Ntchito Yanu Kwambiri
• Yesani Yoga mu Udzu kuti Mukhale Bwino Kwambiri
• Sinthani Pullups for Swing Rings for the Interior-Up Workout
• Tengani Dera Lanu Panja Kuti Mulimbikitse Ntchito Zambiri
• Gulitsani ma Elliptical a Rollerblades kuti muzitha Kulimbitsa Thupi Lonse
• Onaninso za

Ngati simunatengepo mwayi wotentha kwambiri ndikusunthira kulimbitsa thupi kwanu panja, mukuphonya mapindu ena amthupi! Kupititsa kulimbitsa thupi kwanu panja sikuti kumangowonjezera zotsatira zanu, kumachepetsa kupsinjika kowonjezera komanso kumawonjezera mphamvu. Mu kafukufuku wa 2007, ofufuza aku England adapeza kuti anthu omwe amachita masewera olimbitsa thupi panja amakhala opanda nkhawa pambuyo pazochita zawo, pomwe omwe amakhala mkati amamva Zambiri kupanikizika! Ndipo tikungoyamba kumene. Pemphani pazifukwa zina zisanu ndi chimodzi kuti mulumphe masewera olimbitsa thupi ndikujambula thupi lanu fresco.

Gulitsani Zopondaponda za Terrain Kuti Zisema Miyendo Yachigololo

Kusintha kuchokera pa chopondera mpaka kuthamanga kapena kuyenda panja kumatanthauza kuti mutha kuyambitsa minofu yanu yocheperako, yomwe imapangitsa kuti mukhale ndi miyendo yolimbitsa thupi komanso kuwotcha kwapadera kwambiri munthawi yofanana yolimbitsa thupi.

"Malo achilengedwe amasintha, ngakhale atakhala ochepa, mayendedwe ena aliwonse, zomwe zikutanthauza kuti nthawi zonse mumakhala mukugwira minofu yonse m'miyendo mwanu kuti musamayendeyende pang'ono komanso mosinthasintha," akutero Michele Olson, Ph.D., pulofesa of Exercise Science ku Auburn University Montgomery ndi mlengi wa Miyendo Yangwiro, Glutes & Abs DVD. "Kusasinthika" kumeneku kumadabwitsa minofu ya miyendo yanu, ndipo ndi 'kugwedezeka' kapena 'kudabwa' komwe kumakhala kothandiza kwambiri pakuwongolera kulimba kwa minofu."

Row Boat Real Kuti Mugwire Ntchito Yanu Kwambiri

Ngakhale makina opalasa ali ndi maubwino ake, palibe chofanana ndikukumana ndi zenizeni! Kuphatikiza apo, pachimake, msana, mikono, ndi miyendo yanu ziyenera kulimbikira kuti bwato lenileni liyandame ndikulisuntha kudzera pakukana kowonjezera kwamadzi.

"Sikuti zimangopindulitsa chifukwa chokhazikika bata kuti boti likhale loyimirira, koma pali nkhani yabwinoko kuseri kwake - ndizosangalatsa!" akutero Rick Richey, wophunzitsa anthu otchuka komanso mwini wake wa R2 Fitness ku New York City.

Yesani Yoga mu Udzu kuti Mukhale Bwino Kwambiri

Tengani yoga mat anu kunja (kapena kugunda udzu opanda nsapato) kuti musinthe bwino ndikudzitsutsa nokha.

"Mosiyana ndi malo omangapo nyumba yochitira masewera olimbitsa thupi, msipu wa kunja kwa udzu nthawi zambiri umakhala wosavuta, kotero zidendene ndi zala zanu zitha kumira," akutero Olson. "Kapenanso, mbali za akakolo anu mwina sizingakhale ndi chilimbikitso chowonjezera kotero kuti minofu yanu, komanso kulumikizana kwawo ndi ubongo wanu, kumakhala kocheperako kuti zikukhazikitseni bwino." Zikumveka ngati njira yabwino yosinthira mtengowo!

Sinthani Pullups for Swing Rings for the Interior-Up Workout

Kodi mungakumbukire nthawi yomaliza yomwe mudakondwera ndikupanga? Ifenso sitingatero. Onaninso za kulimbitsa thupi kwanu posinthana ndi masewera ena akunja pa 'ma swing rings' pakiyo. Ndizosangalatsa ndipo mutha kutsutsana ndi thupi lanu lonse.

"Ndakhala mphunzitsi waumwini kwa zaka zoposa 10, ndipo masewera olimbitsa thupi omwe ndimawakonda akugwedezeka pa Swing-A-Rings. Ndizosangalatsa komanso zimandipweteka m'miyendo yanga, abs, ndi mikono yanga, ndipo ndizosangalatsa kulankhula kuposa zikomo!" Richey akuti. "Sindingathe kudikirira kuuza anthu za mphete ndikuwaitanira kuti azisewera. Ndilibe chidwi chochuluka chokhudza ma lat pulls," akutero.

Mulibe mphete zozungulira pafupi nanu? M'malo mwake, yesani 'kugwedezeka' pazitsulo za nyani.

Chithunzi chojambula: Shutterstock

Tengani Dera Lanu Panja Kuti Mulimbikitse Ntchito Zambiri

Chotsani makinawo ndikutuluka kunja ndi zida zazing'ono, zosunthika kuti mukhale ndi njira yatsopano yozungulira yomwe ingapindulitse thupi lanu kwambiri!

"Makina ochita masewera olimbitsa thupi amawunikiridwa ndikusungidwa kuti akupatseni masewera olimbitsa thupi omwewo, nthawi zonse mukapita kokachita masewera olimbitsa thupi, koma thupi lanu limafunikiranso kusagwirizana komwe mwakonzekera!" Olson akuti. "Kupanga dera lakunja komwe mumagwiritsa ntchito benchi yapaki ya pushups ndi stepups ndipo sandbox yamapapu ndi kulumpha kumakupatsani mpweya wabwino ndikugwiritsa ntchito makina achilengedwe."

Olson amalimbikitsa kupanga dera pafupi ndi benchi ya paki ndi bokosi lamchenga lokhala ndi ma dumbbells, mphasa, ndi chingwe cholumpha. Zina zimayenda ngati dumbbell phewa atolankhani ndi Cardio anaphulika pogwiritsa ntchito chingwe kulumpha, ndiye kuchita seti ya crunches pa mphasa, triceps dips ndi stepups pa benchi, ndi cardio anaphulika sprinting mu mchenga.

"Kuchoka pa kusintha kwa Cardio kupita kolimba kumawonjezera kuyatsa kwa kalori wanu - ndizovuta kwambiri kuti musunge makina atatu kapena anayi amtundu wa cardio pakati pa makina atatu kapena anayi olemera pamalo ochitira masewera olimbitsa thupi - ndipamene dera lakunja limagwira bwino ntchito," Olson akuti.

Gulitsani ma Elliptical a Rollerblades kuti muzitha Kulimbitsa Thupi Lonse

Elliptical ndi imodzi mwamakina odziwika kwambiri pamalo ochitira masewera olimbitsa thupi, koma zikafika pokhazikitsa mgwirizano kapena kukonza mphamvu zapakati pa cardio yanu, sikukuchitirani zabwino zilizonse.

"Makina a Cardio monga elliptical trainer ndi njira yolimba yopititsira patsogolo masewera olimbitsa thupi, koma amakupatsirani ma handrails ndi timapazi taphazi, zomwe zimachotsa kulimba kwa thupi lanu monga msana wanu wam'munsi, pamimba, ndi lamba wamapewa," akutero Olson. "Kuyenda panja pa ma rollerblade sikungokhala njira yabwino, yotsika kwambiri ya mtima, mitsempha yayikuluyo imayenera kuwotcha miyendo yanu kuti mukhale okhazikika komanso osayanjanitsika mukamakhota mozungulira ndikuzungulira zopinga zina zachilengedwe panjira yanu monga ana pa njinga kapena udzu womwe wadutsamo ming'alu yapanjira. "

Kuphatikizanso apo, ndizosangalatsa kuchita masewera olimbitsa thupi omwe amakupatsani malo!

Onaninso za