Njira Zachilendo Zopangira Mphamvu Zolimbitsa Zimakhala Zosavuta

Zamkati

• Hyperventilate
• Pangani Phokoso Lina
• Pangani nkhope yoseketsa
• Dzichepetseni Nokha
• Gwiritsani Ntchito Lilime Lanu
• Onaninso za

Kuphunzitsa mphamvu sikuyenera kwenikweni kukhala kosavuta. Ndi chinsinsi chomvetsa chisoni koma chowonadi chomwe chimatsimikizira kuti kulimbitsa thupi kumapitilizabe kupereka zotsatira. Kusuntha kukangoyamba kumva kukhala kovuta, mumawonjezera kulemera kapena kuyesa kusintha kwatsopano (onani 3 Crunch Variations to Shrink Your Waist). Koma, zonsezi sizikutanthauza kuti simungathe kupanga chitsulo chopopera mverani zosavuta kuposa momwe zilili. Pali njira zingapo zachilendo, kwenikweni, zomwe zimakuthandizani kuchita zomwezo. Apa, asanu a iwo kuyesa nthawi ina mukadzagunda zolemera.

Hyperventilate

Zithunzi za Corbis

Ngakhale sitikulangiza kuchita izi mukuchita masewera olimbitsa thupi nthawi yayitali kwambiri, kupuma molemera kwambiri mpaka kumamveka ngati mukuchita mantha pang'ono kungakuthandizeni kulimbitsa thupi kwanu. Bwanji? "Izi zimabweretsa mpweya m'minofu yanu kuti mukhale ndi mafuta oti mutenge rep kapena awiri," akufotokoza Holly Perkins, Certified Strength and Conditioning Specialist komanso woyambitsa Women's Strength Nation. Ganizirani izi ngati Mpweya wamoto mu yoga. Ngati muyamba kumva kutopa pakati pa seti, pumirani; inhale ndi kutulutsa mpweya mwachangu kwa mpweya wa 5-6, kenako malizitsani. Ndibwino kuti muchite izi mukangotsala ndi kubwerera kamodzi kapena kawiri, akutero Perkins.

Pangani Phokoso Lina

Zithunzi za Corbis

"Kungopanga phokoso lakung'ung'udza kumathandizira kuyambitsa maziko anu akuya," akutero Perkins. (Pezani Njira 7 Zomwe Phokoso Lingakhudzire Thanzi Lanu.) Ndipotu, kafukufuku amachirikiza mchitidwewu: Ofufuza a yunivesite ya Drexel anapeza kuti anthu ophunzirira omwe amadandaula-kapena ngakhale kufuula-adatha kugwiritsa ntchito mphamvu zambiri pofinya dzanja. Ngakhale makinawo sakudziwika bwinobwino, ofufuza akuganiza kuti akukhudzana ndi kuyambitsa ndewu kapena kuyankha ndege, zomwe zimathandiza kuti minofu igwire mwamphamvu (chifukwa mukudziwa, zomwe zingakuthandizeni kuthawa chimbalangondo kapena kutaya galimoto kuchokera kwa mwana wanu , ndichifukwa chake timamenya nkhondo kapena kuyankha ndege koyambirira.) Simukufuna kudzionetsera nokha ku malo ochitira masewera olimbitsa thupi? M'malo modandaula, tulutsani mwamphamvu. Izi zitha kuyambitsa pachimake mwanjira yofananira, malinga ndi Perkins.

Pangani nkhope yoseketsa

Zithunzi za Corbis

Perkins ananena kuti: “Ndimaonetsa kulimba mtima kwanga ndi maonekedwe a nkhope yanga. Ingowonani mawonekedwe ake muvidiyoyi ya Instagram! "Izi moyenerera zimakuthandizani kuti muchite zambiri. Mukakhazikika ndikusiya momwe mumawonekera, mosalephera sindidzatero yang'anani wokonzeka kamera. "Perkins sakudziwa njira yoyendetsera izi, koma akukayikira kuti zikukhudzana ndi mfundo yoti, pamene simudandaula kuti kusunthaku kukuwoneka kosavuta, simungowononga mphamvu kuti mupange nkhope kuyang'ana zozizwitsa, kotero inu mukhoza kuika kuti mphamvu zopangitsa thupi lanu kugwira ntchito m'malo mwake. "Ingokumba, osadandaula za momwe iwe umawonekera ndikuchita zomwe uyenera kuchita kuti ulimbike," akutero Perkins.

Dzichepetseni Nokha

Zithunzi za Corbis

Mukamachita masewera olimbitsa thupi, monga chosindikizira mwendo, yang'anani kwambiri zidendene zanu - ndikuzikumba papulatifomu kapena pansi. (Magulu amagwiranso ntchito mofananira ndi makina osindikizira mwendo, opanda zida. Yesani izi 6 Minute Super Squat Workout.) "Izi zimathandizira kuyambitsa ma glute ndi ma hamstrings anu, minofu yayikulu kumbuyo kwa thupi, kuti kusunthaku kumveke kosavuta," anatero Perkins. Komanso, azimayi ambiri amakhala ndi minyewa komanso ma glute ofooka. Langizoli limathandizira kuyatsa minofu iyi kwambiri panthawi yosuntha, kotero kuti sizikhala zolimba, mukhala mukugwira ntchito yofunika kwambiri, akutero Perkins.

Gwiritsani Ntchito Lilime Lanu

Zithunzi za Corbis

Chotsa malingaliro ako mu ngalande; tikukamba za inu mukakhala kumalo ochitira masewera olimbitsa thupi! Mofananamo ndi momwe kudandaula kumathandizira kuti musavutike, mutha kugwiritsa ntchito lilime lanu kuti likutulutseni kukuthandizani kukweza, komanso kuthandizira kuti khosi lanu likhale lolumikizana ndi thupi lanu lonse (lomwe lingathandize kupewa kuvulala). Kankhirani lilime lanu pamwamba pakamwa panu pamene mukuchita gawo la "ntchito" yochita masewera olimbitsa thupi (monga gawo "lokwera" la crunch, kapena gawo losindikizira la omwe akuyenera kukanikiza).

Onaninso za