Iingcebiso ezili-11 zokuNqanda ukoyikwa kweGym kunye nokukhulisa ukuzithemba

Umxholo

• Yenza uphando lwakho
• Nxiba iNdawo
• Ukuhamba ulungiselelwe
• Khumbula: Wonke umntu ubekhona
• Yazi ukuba ubuza bani
• Ixesha elifanelekileyo
• Yiza noMhlobo
• Nika isilumkiso kwangaphambili
• Vavanya imeko
• Hamba Lula kuwe
• Ngena kwaye Phuma
• Uphengululo lwe

Ungena kwindawo yakho yokuzivocavoca, uvuthelwe ngamandla ukuzama laa HIIT Rowing Workout entsha ufunda ngayo… Ude uqaphele ukuba indawo ye-cardio idliwe liqela lawona mantombazana anamandla owakha wawabona, onke enxibe i-neon spandex ekwifashoni kwaye bevuza ukubila njengoko bekroba, bebaleka, kwaye bejikeleza ngesantya ongenakukwazi ukusibetha nakwewona maphupha akho asendle. Ngokuqinisekileyo, kusekho oomatshini bokubheqa okuvulekileyo, kodwa ukuzithemba kwakho kunyukile kwaye usiya kwintuthuzelo yoomatshini oqhelekileyo, ubunzima ngokuzithembisa ukuba uyakuzama oko kuzilolonga ngomso-xa umthambo ungenanto ingako.

Ukoyikiswa komthambo yinto ekhoyo ebomini. Nokuba unovalo malunga nokuzama iklasi eyahlukileyo kunesiqhelo, ukuya kwindawo entsha yokuzivocavoca, okanye uchola iidumbbells kwicandelo lejim elidla ngokulawulwa ziibros ezibophene kwizihlunu, ukungakhuseleki kunokufumana okona kulungileyo. wonke umntu. Ke ngoko sicele abaqeqeshi abaphambili ngezona ngcebiso zibalaseleyo malunga nendlela yokutyhala ukuzithemba okudluleyo kwaye ushukumise umsebenzi wakho wokuzivocavoca ngalo lonke ixesha.

Yenza uphando lwakho

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Ukuba uqala ngokutsha kwaye unokhetho oluncinci, jonga iijimu ezincinci okanye ii studio, ucebisa uSara Jespersen, umnini-mbumba kunye nomlawuli wempilo yoQeqesho lweTrumi. "Iijimu ezincinci zikholisa ukubonelela abantu abatsha kwindawo yokuqina, ngoko ke uya kuziva ukhululekile ngokuzenzekelayo. Ngaphezu koko, awuzukufuna imaphu ukuhamba esikhaleni." I-Boutique gyms-like barre okanye i-spin studios-yenza ukuba abantu abatsha bazive bekhululekile, bongeza uqeqesho lomntu oqinisekisiweyo u-Amie Hoff, umongameli we-Hoff Fitness. Akukho zincinci zincinci okanye ivenkile zevenkile ekufuphi kuwe? Funda uphononongo lwamaziko amakhulu okuzilolonga, kwaye ukhethe lawo anegama lokwamkela. (Jonga ezinye izinto ezi-7 ekufuneka uziqwalasele xa ukhetha iGym.) Kwakhona kubukrelekrele: ukuthatha ithuba leseshoni yoqeqesho yasimahla uninzi lweejim linikezela kubantu abafikayo.

Nxiba iNdawo

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Uyazi xa siziva singeva-mandla? Xa sisazi sijongeka njenge-freakin 'emangalisayo. Nangaliphi na ixesha uzama into entsha, zibeke ndawonye ngendlela ekwenza uzive unebhongo nokuzithemba, ucebisa watsho uJespersen. "Mhlawumbi i-headband enkulu, ezo sokisi eziphakamileyo emadolweni aziyi kuyeka nje, okanye ama-sneakers akho amatsha. Into eyenza uzive ngokugqibeleleyo wena." (Thatha uthsuphe kwaba bantu boDumileyo abali-18 abaJongeka ngokumangalisayo kwiimpahla zokuzilolonga.)

Ukuhamba ulungiselelwe

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Ukuba nesicwangciso esipheleleyo phambi kokuba ungene kwindawo yokuzivocavoca kuya konyusa ukuzithemba kwakho, kube lula ukungahoyi ukoyikiswa komthambo, utshilo umqeqeshi wobuqu uJenny Skoog. "Yibhale phantsi kwaye uzinikele kwi-rep nganye, isethi, kunye nokuzilolonga. Awuyi kwivenkile yokutya ngaphandle koluhlu, akunjalo?" (Sikugubungele ngezicwangciso zethu zoqeqesho.)

Khumbula: Wonke umntu ubekhona

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Ngamazwi kaSam Smith, ayinguwe wedwa. "Sonke singamadoda nabafazi abakwimo yokubulala-singaziva singakhululekanga ejimini ngamanye amaxesha," utsho uHoff. Okuqinisekisayo nangakumbi: wonke umntu ukhathazeke kakhulu ngeziqu zakhe kangangokuba akunakukukhathalela kakhulu. "Ngelixa ungaziva ngathi abantu bayakuqaphela ukuba awunalo nofifi lokuba ubusebenzisa njani oomatshini, apho likhona igumbi lomphunga, okanye uyazi i-bicep yakho kwi-tricep yakho, ndithembe-akukho mntu ubukeleyo okanye okhathalayo."

Yazi ukuba ubuza bani

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Ngaba ufuna ukuzama izisindo zamahhala, kodwa uzive uzivocavoca umzimba ngexesha le-bros ezixhoma kuloo ndawo? “Fumana abantu abalungileyo kwikona yakho,” ucebisa uJespersen. "Xa uhlola, xelela nabani na edeskini ukuba ungathanda ukuzama ezinye izisindo zamahhala kwaye ufuna umqeqeshi onobungane obuhle kunye nabaqalayo ukukunika isingeniso esikhawulezayo. Kuyimfihlo yoshishino ukuba bonke abaqeqeshi benza oku mahhala, " uyadiza. Okanye cela nje ukuba ujonge-ujonge-ujonge-onobuntu-angonwaba ukunceda. (Kwaye, Ukucela uNcedo kukwenza ubonakale ubukrelekrele!) Mhlawumbi kunqande abo banxibe ii-headphone, nangona kunjalo, uphawu oluchanekileyo lokuba bakummandla kwaye abayilungele incoko ye-chit.

Ixesha elifanelekileyo

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Lazi elona xesha lixakekileyo lokuzivocavoca (ngesiqhelo phakathi evekini phakathi kwentsimbi yesi-5 neye-7 ngokuhlwa), kwaye ukuba uziva ungakhuselekanga malunga nokuhamba okanye umatshini ofuna ukukuzama, cinga ngokuhamba kancinci, ucebisa uFelicia Stoler, ugqirha wezidlo obhalisiweyo kunye ukuzivocavoca umzimba, kunye nombhali we Ukuphila kwesikhumba kwiFat Genes.

Yiza noMhlobo

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Akukho nto inokukwenza uzive ukhuseleke ngaphezu kokuba nomhlobo ecaleni kwakho, utsho uHoff. Qiniseka nje ukuba nobabini ninenjongo enye engqondweni: ukuzilolonga kakhulu. Kungenjalo, ningagqibela nincokola endaweni yokubila, okanye nixoxisane ngengqondo endaweni yokuba niphakame. (Okanye uze nendoda yakho kunye: Ubuhlobo bakho budibene neMpilo yakho.)

Nika isilumkiso kwangaphambili

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Sukulinda umhlohli weklasi ozama ukuyibuza okokuqala ukuba akukho bantu bafikayo na abaza kubetha, ulumkisa uHoff-kungenjalo uya kuziva ubonakala, kwaye awumniki umfazi ophetheyo ixesha elininzi lokuziva uphumile. Ubhejo olungcono: bonisa imizuzu emihlanu ukuya kweli-10 kwangoko kwaye umxelele emva koko. Buza kwakhona ukuba kukho igqala kwiklasi onokuthi ume kulo ukulandela, ucebisa uJespersen. "Baza kukwazisa kumntu ogqibeleleyo ukukunceda uhambe ngokuzilolonga kwakho kuqala ngaphandle kokuziva ulilolo, kwaye loo mntu uya kukukhuthaza apha endleleni." (Jonga ezinye iingcebiso zokuzilolonga.)

Vavanya imeko

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Nokuba uya ejimini entsha okanye okokugqibela uthathe into yokuhlaba kwisixhobo esitsha, kulungile ukuba ungaxhoma umva ekuqaleni kwaye ulungelelanise izinto ngaphambi kokuntywila. I-Stoler icebisa ukuqala ngokuhamba ngetreadmill okanye usebenzisa ibhayisekile emileyo kwindawo ephikisayo imizuzu emihlanu ukuya kweli-10 ngelixa uqokelela iibheringi zakho kwaye ujonge ubeko lomhlaba. Misela nje umda wexesha eliqinileyo kwaye unamathele kuwo. (Ngelixa ushushubeza, zama ukumamela olu luhlu lokudlalwayo kwiKickstart Workout yakho.)

Hamba Lula kuwe

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Ukutshintsha izinto kukoyikisa ngokwaneleyo, ke sukukhathazeka nangokuphakamisa iintsimbi ezinzima kakhulu okanye ukubethelela yonke into xa uzama into eyahlukileyo, utshilo uStoler. Sebenzisa ubunzima bokukhanya kuseto lwakho lokuqala okanye uye kwimilo eguqulweyo kwiiklasi de ube uzive ukhululekile kwifom yakho-emva koko ucofe amandla. (Funda ngakumbi malunga nokuSebenzisa ubunzima obunzima kunye nobunzima bokukhanya.)

Ngena kwaye Phuma

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Uyafa ukuzama i-squats ye-goblet ene-weighted (okanye enye yale dumbbell workouts), kodwa igumbi lobunzima lasimahla libonakala lilapho bonke "abakhulu" babuthana khona, kwaye yonke loo testosterone ikwenza ube novalo. Isisombululo: ngena, ubambe iintsimbi ozifunayo, kwaye uphume uye kwindawo engenanto okanye apho uziva ukhululeke ngakumbi, cebisa uHoff. Amathuba kukuba, akukho mntu uya kubakhumbula. Qiniseka nje ukuba uza kuzitshintsha xa ugqibile.

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