Malangizo Olimbitsa Thupi Kuti Awononge Ntchito Zanu

Zamkati

• Moto Wanu Wopikisana
• Pezani Pang'ono Kusamala
• Gwirani Icho
• Valani Kuti Mupambane
• Pangani Masewera Anu Kukhala Grownup Version ya Masewera Omwa
• Pump Up The Jams
• Valani Masewera Anu Pamaso
• Pangani Sandwichi yothamanga
• Yang'anani Pamaso pa Kudzoza
• Pitani Kalasi Yolemera
• Tsika Makwerero Oganiza
• Onaninso za

Mumagunda masewera olimbitsa thupi tsiku lililonse, ndipo mumakhala ndi zomwe mumachita: Lolemba tsiku lothamanga, Lachiwiri wophunzitsa, Lachitatu olimbitsa, etc.

Koma vuto lokhala ndi chizolowezi ndikuti ndi chizolowezi. Monga mphunzitsi aliyense angakuuzeni, chinsinsi chosungira thupi lanu pamwamba ndikusakaniza. Thupi limazolowera kugwira ntchito mwachangu, chifukwa chake ngati mukuyenda mtunda wamakilomita asanu mothamanga masiku asanu pasabata, thupi lanu limatha kusintha, ndipo mphamvu yake imatha. (Iyi ndi njira imodzi yodzipangira kuti muzitha kuchita masewera olimbitsa thupi.)

Kusintha kulimbitsa thupi kwanu sikuyenera kuchita kukonzanso kwambiri. M'malo mwake, yesani maupangiri 11 olimbitsa thupi kuchokera kwa ophunzitsa apamwamba kuti mukulitse kutentha kwanu ndikuwonetsetsa kuti mukumaliza kulimbitsa thupi kulikonse ndi mulu wa thukuta kumapazi anu.

Moto Wanu Wopikisana

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"Dziyerekezere kuti ukupikisana ndi aliyense pamalo ochitira masewera olimbitsa thupi," akutero mphunzitsi Abigail Bales. "Pa chopondera makina, yesani kuthamanga kapena kuthamanga kuthamanga kwa munthu amene ali pafupi nanu. Mukamaphunzira m'nyumba zopalasa njinga, yerekezerani kuti mukuthamangitsa wophunzitsayo. M'makalasi amtundu wa Body Pump, yesetsani kupanga ma burpee ambiri kapena kuyika bar pogwira zolemera kwambiri." Ngati ndinu munthu amene bwino pa mpikisano, mukhoza pafupifupi nthawi zonse pezani njira yoti (motsimikizika!) Dzikonzeni nokha motsutsana ndi wina. Mwina osangolengeza mpikisano wongoyerekeza kwa anzanu opita ku masewera olimbitsa thupi.

Pezani Pang'ono Kusamala

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Pangani zolimbitsa thupi zanu kapena zolimbitsa thupi kukhala zovuta kwambiri powonjezera gawo loyenera. "Sinthani masewera olimbitsa thupi akunja," akutero Deborah Horton, mlangizi wamagulu olimbitsa thupi ku Crunch Gym ku NYC. "M'malo modzimitsa kufa nthawi zonse, yesani kufa mwendo umodzi. M'malo moima mozungulira ma bicep curls, pendani mwendo umodzi m'malo mwachiwiri." Mutha kupanga kwenikweni zilizonse kuchita masewera olimbitsa thupi movutikira kwambiri poyimilira pa BOSU kapena pamwamba pa mphasa wandiweyani, wonyezimira, "omwe angalimbikitse minofu yofanana pamapazi ndikukwera mwendo kuti iwotche pamene akugwira ntchito molimbika kuti akhalebe okhazikika," akutero Horton.

Gwirani Icho

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"Mukamaliza masewera anu, onjezani zolimba zisanu kuti mumalize kuchita chilichonse," atero a Ironman, wothandizira, komanso wophunzitsa payekha Chris Mosier. ` kukankhira pamwamba. Kapena tsikirani pa malo osanjikiza ndipo gwirani pansi masekondi 5-7, kenako mubwerere kuti muyambe. "

Valani Kuti Mupambane

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"Chilichonse chili bwino mu neon," akutero HIIT IT! wopanga komanso wophunzitsa Daphnie Yang. "Mitundu yowala ngati lalanje, yachikasu ndi yofiyira imapatsa mphamvu ubongo. Mutha kupeza kuti mumadzikakamiza kwambiri chovala chanu chikakuwa. mphamvu. Makasitomala anga ndi ine timakhala ndi mpikisano woti ndani angavale ma leggings openga kwambiri kapena okongola kwambiri. Kuphatikiza apo, ngati ukulimbitsa thupi pamaso pagalasi, uzisangalala ndikudziyang'ana wekha! "

Pangani Masewera Anu Kukhala Grownup Version ya Masewera Omwa

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Kwambiri. "Sankhani nyimbo yokhala ndi mawu kapena mawu obwerezabwereza, ndipo m'malo mowombera kapena kumwa mowa, malizitsani burpee-kapena zochita zanu zosankha - nthawi iliyonse ikabwerezedwa," akutero mphunzitsi komanso mphunzitsi wa Spartan SGX Leanne Weiner. Chifukwa chake ngati mwathamangira kothamanga, imani nthawi zonse Andre 3000 anena kuti "Hei Ya," imirirani ndikukankha nthawi iliyonse LMFAO ikafuula za "kuwombera," kapena kugwetsa ndikugwira thabwa nthawi iliyonse Icona Pop imati " sindisamala - ndimakonda!" The playlist mwayi ndithu wosatha.

Pump Up The Jams

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"Cue Britney," akutero a Bales. "Mukufuna thupi lotentha? Umagwira ntchito bwino, hule. Ndimasewera nyimbo imeneyo ndipo ndimakhala ngati, 'Eya ndikugwira ntchito!' Nthawi zonse ndimagwira ntchito molimbika nyimbo zanga zomwe ndimakonda zikakhala. " Kaya mumalandira adrenaline yowonjezera kuchokera ku Eminem kapena One Direction, musachite manyazi kuphulitsa nyimbo zomwe zingakuthandizeni kuti muwotche.

Valani Masewera Anu Pamaso

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Khadi masewera nkhope, ndiko. "Gwiritsani ntchito bolodi la makhadi kuti musangalale ndi kukumbukira zinthu," akutero a Weiner. "Musanayambe kuchita masewera olimbitsa thupi, perekani masewero pa suti iliyonse. Sankhani makhadi 3-5-makadi ochulukirapo, zimavuta kwambiri kulimbitsa thupi-ndikuziloweza. Ikani makhadiwo mukangoyamba kulimbitsa thupi. Mukamaliza, chitani zolimbitsa thupi zomwe zikukhudzana ndi makhadi omwe mudakoka, kuti chiwerengero cha reps monga akuwonetsera ndi khadi (Jacks ndi 11, Queens 12, Kings 13, Ace 14) mwachangu momwe mungasungire mawonekedwe oyenera. masewera okumbukira: Pa khadi lililonse lomwe simukukumbukira kapena kulakwitsa, dzipatseni chilango cha ma burpee 10." (Ouch!)

Pangani Sandwichi yothamanga

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"Onjezani kuthamanga kwa kilomita imodzi kumbali iliyonse ya gawo lanu la masewera olimbitsa thupi," akutero Mosier. "Ndi njira yabwino yowonjezerera kutentha kwa calorie ndikuwonetsetsa kuti mumamaliza mwamphamvu." (Onani? Sikuti malangizo onse olimba amakhala ovuta kwambiri.)

Yang'anani Pamaso pa Kudzoza

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"Tengani magazini. Yendetsani ku chithunzi cha wothamanga yemwe mumasilira. Ikani patsogolo pa chopondapo. Siyani pamenepo kwa nthawi yonse yolimbitsa thupi, "akutero Yang. "Chithunzichi chidzatsekereza nthawi ndi mtunda pa zenera, zomwe zingakhale zododometsa-ndi-zochititsa dzanzi-ndipo mudzakhala ndi mwayi wothamanga bwino pamene mukuyendetsa mkati mwanu Maria Menounos, Kerry Washington, kapena Kara Goucher. " (Kapena pitani pa Instagram kuti muwone Zithunzi 7 Zoyenera Zoyenera Kutsatira.)

Pitani Kalasi Yolemera

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Monga momwe, max wekha kunja. "Ndimakwera pamiyeso yanga yomaliza, kuti ndiwone kuti ndi angati omwe ndingakwanitse kuchita nawo," akutero a Bales. "Zimandipangitsa kuti ndisamachite mantha, ndipo nthawi zina zimandiwonetsa kuti ndakonzeka kuchita masewerawa."

Tsika Makwerero Oganiza

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M'malo mochita masewera olimbitsa thupi awiri kapena atatu, yambani ndi magawo 10 obwereza ndikuyenda pansi - osapuma pakati pakati pa maulendo asanu ndi anayi, kenako maulendo asanu ndi atatu, ndi zina zotero mpaka mutatsikira kumodzi. "Mwamaganizidwe, mutha kudzinyenga poganiza kuti ndi masewera olimbitsa thupi osavuta," akutero Mosier. "Koma pamafunika kupirira komanso kugwidwa mwamphamvu kuti muthe kupyola mu magulu omaliza."

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