Kugwiritsa Ntchito Toning Kwa Akazi: Pezani Thupi Lanu Lamaloto

Zamkati

• Barre
• Msasa wa Boot
• Vinyasa Yoga
• 3 Yoga Ikufuna Kulimbitsa Mphamvu
• Ma Pilates
• Sapota
• Mabotolo
• HIIT

Ngati zosiyanasiyana ndi zonunkhira za moyo, ndiye kuti kuphatikiza mphamvu zolimbitsa thupi zatsopano kumapangitsanso zizolowezi zanu nthawi zonse ndikuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi. Kudabwitsa minofu yanu ndi mitundu yosiyanasiyana yochita masewera olimbitsa thupi kungakhale chinsinsi chokhala ndi matupi olepheretsa kutopa kapena mapiri.

Kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mtima wanu ukhale wathanzi, ubongo wanu ukhale wolimba, komanso mapaundi owonjezerawo. Kafukufuku akuwonetsa kuti kukhala wokangalika kumatha kukuthandizani kuti mukhale ndi moyo wautali komanso.

Koma kuti muwone kusintha koonekera, cardio yokha siyingadule. Kulimbitsa mphamvu ndikofunikira. M'malo mwake, malinga ndi Mayo Clinic, mutha kukulitsa kagayidwe kanu ndikuwotcha mafuta owonjezera pokhapokha mutakhala ndi minofu yowonda.

Masiku ano, pali makalasi osiyanasiyana ophunzitsira a toning oyenerera azimayi amisinkhu komanso zokonda zosiyanasiyana.

Barre

Simusowa kukhala katswiri wa ballerina kuti musonyeze minofu yayitali, yowonda.

Makalasi a Barre amasakanikirana ndi ma yoga, ma Pilates, maphunziro ophunzitsira, komanso mayendedwe achikhalidwe omwe ovina amawadziwa, monga ma pliés ndi kutambasula.

Pogwiritsa ntchito tinthu tating'onoting'ono tating'onoting'ono, tomwe timadziwika kuti kusuntha kwa isometric, mumalunjika minofu ina yayikulu mthupi. Izi zikuphatikizapo ntchafu, glutes, ndi pachimake. Kusunthika kwa isometric kumakhala kothandiza chifukwa mumakhala ndi minofu mpaka kutopa, zomwe zimabweretsa kukhazikika komanso mphamvu zonse. Mudzawonanso momwe munthu akukhalira bwino komanso kusinthasintha.

Palibe nsapato za pointe zofunika!

Makalasi oyesera ndi awa:

• Pure Barre, mdziko lonse
• Bar Method, mdziko lonse
• Thupi 57, New York ndi California

Msasa wa Boot

Musalole kuti dzinali likuwopsyezeni.

Ambiri mwa makalasi ouziridwa ndi asirikali amapangidwa ndi amayi m'malingaliro. Ndi tempo yofulumira komanso mgwirizano wamagulu, makalasi awa ndi njira yabwino yothetsera zopatsa mphamvu ndikumanga minofu. Nthawi zambiri kumakhala kusakanikirana kwamasewera, masewera amtima, komanso kuthamanga kwambiri ngati kulumpha. Zochitazo cholinga chake ndi kukonza bwino, kulumikizana, komanso mphamvu.

Gawo la cardio limapindulitsanso zina kuti mtima wanu ukwere. Makalasi amatha kuyambira pagulu panja paki, kupita kumalo ophatikizira zida zambiri monga zolemera zaulere ndi mipira yamankhwala. Mwanjira iliyonse, mukutsimikiza kuti mupeza masewera olimbitsa thupi akupha.

Ngakhale kuti msasa wamabotolo siwokomera mtima, kuthamanga kwa endorphin komwe kumadza ndi masewerawa ampikisano kumakhala ndi chizolowezi chomvera - monganso zotsatira zake.

Makalasi oyesera ndi awa:

• Barry's Bootcamp, sankhani malo mdziko lonse

Vinyasa Yoga

Mukuyang'ana kulimbitsa thupi komwe kumatonthoza malingaliro anu ndikutulutsa thupi lanu?

Mawonekedwe osangalatsa a vinyasa yoga atha kukhala anu. Vinyasa ndi mawu achi Sanskrit otanthauza "kuyenda mogwirizana." Maziko amakalasiwa amafanana pamphamvu zolimbirana ndi mpweya wanu.

Makalasi ena a vinyasa amachitikira muma studio otentha, omwe amatha kufika madigiri 90. Magulu ena amaphatikizira zolemetsa zowonjezera zowonjezera mphamvu zowonjezera. Yoga imangokhala ngati galu wotsika komanso wankhondo amathandizira kumanga minofu yowonda, kwinaku ikusintha magwiridwe antchito komanso kusinthasintha.

Ndiye palinso phindu lowonjezera lamaganizidwe. Kafukufuku wasonyeza kuti yoga imatha, komanso kutupa, komanso kuthandizira pazovuta zina zambiri zamatenda.

Makalasi oyesera ndi awa:

• CorePower Yoga, m'dziko lonselo
• YogaWorks, New York ndi California

3 Yoga Ikufuna Kulimbitsa Mphamvu

Ma Pilates

Kuchita masewera olimbitsa thupi kumeneku kumayenderana ndi kukhazikika kwanu ndikulimbitsa maziko anu. Zimatsimikiziridwanso kuti ndizosavuta pamalumikizidwe pochotsa msana ndi mawondo anu.

Makalasi amatha kuperekedwa pamphasa, kapena pamakina okonzanso, omwe amapereka kukana kotsimikizika kudzera akasupe ndi zingwe. Kalasi wamba ya Pilates iphatikiza masewera olimbitsa thupi a toning monga kutentha kwakukulu kotchedwa zana. Uku ndikumachita masewera olimbitsa thupi koopsa kwa ma abs anu ndi mapapu anu mukamayendetsa mpweya wanu ndikutuluka ndi dzanja.

Kafukufuku akuwonetsa kuti Pilates amatero. Kafukufuku wina wa 2012 adapeza kuti zitha kulimbikitsa minofu ya rectus abdominus mpaka 21% mwa azimayi omwe amangokhala omwe siophunzitsa a Pilates. Kulimbitsa maziko anu ndi Pilates kungathandizenso.

Makalasi oyesera ndi awa:

• Core Pilates NYC, New York
• Studio (MDR), Los Angeles

Sapota

Masukulu opota asintha kukhala ochulukirapo kuposa kungoyenda njinga yaying'ono.

Makalasi amakono ophatikizira amaphatikizira zolemera, zopindika zammbali, komanso magulu osakanikirana kuti awonjezere gawo lolimbitsa thupi m'kalasi lodziwika bwino la Cardio. Malo ogulitsira malo ogulitsa akupezeka mdziko lonselo omwe amawonjezera mayendedwe ojambula, nyimbo zosangalatsa, ndi zipinda zamdima ngati maphwando ngati ovina.

Maphunzirowa akhoza kukhala otopetsa mokhutiritsa, kupereka masewera olimbitsa thupi ndi mphamvu mwakamodzi, osanenapo, gawo lowotcha kalori. Akatswiri akuganiza kuti mumawotcha paliponse pakati pa ma 400 ndi 600 calories pakulimbitsa thupi.

Makalasi oyesera ndi awa:

• Moyo Woyenda, mdziko lonse

Mabotolo

Mwinanso munawawonapo ku malo ochitira masewera olimbitsa thupi ndipo mumadzifunsa kuti muchite ndi chiyani zolemera zomwe anthu amaoneka ngati akusinthana nazo.

Koma mwina simunadziwe kuti zolemerazi zimapangitsa kuti mukhale osangalala komanso olimbitsa thupi omwe amawotcha mafuta owopsa.

Chimodzi mwazosiyana zazikulu pakati pa kettlebells ndi zolemera zanthawi zonse ndikuti mumasinthitsa ma kettlebule kuti apange ndikuwongolera kuthamanga. Izi zikutanthauza kuti zimapangitsa kuti magazi anu azikoka magazi, kugwira ntchito yanu ya anaerobic komanso ma aerobic, ndipo imanyamula mphamvu ndi cardio kukhala kulimbitsa thupi kwathunthu. Makalasi ambiri omwe amaphatikiza kulemera kwamtunduwu amaphatikizira ma kettlebell squats ndi kettlebell swings, osakanikirana ndi ma cardio.

Makalasi oyesera ndi awa:

• Kettlebell Power ku Equinox, mdziko lonse

HIIT

Kwa iwo omwe akupanikizika kwakanthawi, makalasi omwe amaphatikiza maphunziro apamwamba kwambiri, kapena HIIT, amatha kupatsa ndalama zambiri buck wanu.

Nthawi zambiri pakati pa 10 ndi 15 mphindi kutalika, zomwe magwiridwe antchito amasowa munthawi yomwe amapanga zimakhala zolimba. Ganizirani: burpees, sprints, lunges, ndi zina zambiri. Zapangidwira kukweza kugunda kwa mtima wanu, kukupangitsani thukuta, ndi kuphunzitsa mphamvu zonse mwakamodzi, kafukufuku akuwonetsa kuti HIIT imatha kuchita zambiri kuposa ola limodzi la elliptical.

Koma kudzikweza kupitirira malo omwe mumakhala bwino kumatha kukhala chisangalalo chachikulu.

Makalasi oyesera ndi awa:

• Thupi Lopangidwa ndi Jillian Michaels ku Crunch gyms, mdziko lonse
• Les Mills Grit pa malo ochitira masewera olimbitsa thupi a 24 Hour, m'dziko lonselo