Iindlela ezi-6 zoKwenza uQeqeshiso loQeqesho lwakho ngeHlobo

Umxholo

• I-Tank yeTanki ephezulu yeArms
• Fumana i-Abs yakho kwiGiya
• Ziphathe-Ngaphakathi
• Yongeza iNtwasahlobo kwiNyathelo lakho
• Phuma kwiRoutout yakho yokuSebenza
• Musa Ukuzibonakalisa nje
• Uphengululo lwe

Sele usebenza nzima ukuze ukonwabele ukuzonwabisa okuncinci (molo, iyure evuyayo!). Kodwa ukuba ufuna ukuyinyusela kwixesha le-bikini, ukwenza inkqubo yakho yesiqhelo ngaphandle kokuya ngaphaya kwebhodi kunokuba yinto emangalisa ingqondo ( zingaphi iimayile ezingaphezulu onokungena kuzo!?). Yiyo loo nto sicele abantu abanobuchule bokuqina bomzimba ukuba bazame amaqhinga okwandisa umthambo wakho. Funda ngokulahla iipawundi ezimbalwa, ithoni kwiindawo ezinengxaki, kwaye, ekugqibeleni, uzive njenge-rockstar kwisuti yakho yokuqubha.

I-Tank yeTanki ephezulu yeArms

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"Ndiyakholelwa kakhulu kuqeqesho 'lwakudala', utshilo uDebora Warner, umseki kunye nomphathi wenkqubo ye-Mile High Run Club, istudiyo esisekwe kwi-NYC esifundisa iiklasi zokunyathela kunye noqeqesho lokuqina lokuqina lokubaleka. Ukuba uyimbaleki, yongeza uqeqesho lwamandla usebenzisa ubunzima obuphezulu kunye nokuphindaphinda okuphindwe kabini ukuya kathathu ngeveki kwindlela yakho ye-cardio ukwakha ubunzima bemisipha obuya kukunceda utshise iikhalori ezingaphezulu, uyachaza. “Kuyathandeka ukuba nezihlunu kunye nomzimba oqinileyo elunxwemeni,” utshilo, kwaye asikwazanga ukuvuma ngakumbi-yiyo loo nto uza kusifumana kwigumbi lobunzima ngeSikhumbuzo soSuku lweSikhumbuzo. (Zama i-Heavy Weight Workout yethu ukuze uqalise!)

Fumana i-Abs yakho kwiGiya

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Masijongane nayo: Xa kufikwa ehlotyeni, eyona nto siyikhathalelayo kukuba umzimba wethu ulungile nge-bikini. Kodwa tsiba ii-crunches, cebisa uJillian Lorenz kunye no-Ariana Chernin, abaseki beBarre Code. Endaweni yoko, zama ukuhamba kwabo ukuhambela i-OMG efanelekile: Bamba iplanga yesibini-ntsasa nganye xa uvuka kwaye ubusuku ngabunye ngaphambi kokuba ulale, ukongeza i-15 okanye i-30 yesibini eyonyusa veki nganye. Ekupheleni kwenyanga, uyakuqaphela isiseko esomeleleyo, esiqinileyo. "Njengokuba ubambe indawo esebenzayo, njengeplanga, qalisa ukubona umzimba wakho usiya ngokukhanya, uqina, kwaye womelele ngomzuzwana ngamnye odlulayo, uphuhlisa unxibelelwano lwengqondo nomzimba kulo lonke ubambe," abaququzeleli bacebisa. Ukuhamba kuya kuba kabini-ukongeza kwinkcazo engaphezulu, uya kuba nendlela ethe kratya kwindlela ojongeka ngayo kuloo bikini xa uthe wafika elwandle.

Ziphathe-Ngaphakathi

Imifanekiso yeCorbis

Ulibale iitani zokutshiza kunye neebikini ezintsha-ngoku lixesha lokuzinyanga ngokwakho ngaphakathi, kunokuba ungaphandle ngaphakathi. Ukutsiba i-yoga ukuya kwi-bootcamp okanye kwi-barre kulungile, kuba usebenza amaqela emisipha eyahlukeneyo, kodwa konke oko kuzilolonga kukhokelela ekwakheni i-lactic acid. "Abantu bacinga ukuba bayayikhathalela imizimba yabo emzimbeni, kodwa bayalibala ngezinto zangaphakathi, utshilo uNatalie Uhling, umqeqeshi oyintloko weRadius. "I-massage yezemidlalo okanye i-massage enzulu inokunceda ukuphula izicubu ze-muscle. Awukwazi ukwenza ngokusemandleni akho kwaye ufumane ngokwenene ubuninzi bokusebenza ukuba unesihlungu kwi-lactic acid eyakhiwe." Ukuba awukwazi ukujija umthambo rhoqo kwezemidlalo, ukuqengqeleka amagwebu kunokunceda ukuthomalalisa izihlunu ezibuhlungu. (Zama ezi zi-4 zoMqengqeleki wamaQweqwe oQeqeshiweyo ukutshisa amafutha kunye nokuNciphisa iSelulite.)

Yongeza iNtwasahlobo kwiNyathelo lakho

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Amanqanaba akho amandla ngokwendalo anda ngexesha lasentwasahlobo kunye nokunyuka kokukhanya kwemini, ngoko ke ijelo elongezelelweyo amandla angaphezulu, amandla aphezulu, ucebisa uGrace Menendez, umqeqeshi kwi-Crunch Gym e-NYC. I-Plyometrics, okanye ukutsiba uqeqesho, iya kukunika ngakumbi ibuck yakho ngokongeza i-aerobic element kuqeqesho lwakho lwamandla, ngokwenyusa isantya namandla akho, utshilo. Injongo kukusebenzisa amandla aphezulu ngamaxesha amafutshane, ngoko ke dibanisa i-plyometric drills ezimbalwa (ezifana nokutsiba kwebhokisi okanye i-kettlebell swings) kunye nokuphakamisa ubunzima okanye i-bodyweight exercises for double benefits. (Qalisa ngoku ngesi Sicwangciso saMandla sePlyometric.)

Phuma kwiRoutout yakho yokuSebenza

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Ukunamathela ngokuzilolonga nje kube kanye akuyi kukufumana umzimba owufunayo ngehlobo. Uqeqesho olunqamlezayo lubalulekile ekuncedeni ukwakha imisipha enqabileyo kunye nokwandisa ukunyamezela kwimisebenzi ye-cardio, uthi u-Alex Isaly, umqeqeshi we-Radius master. Oko akuthethi ukungena iiyure ezongezelelweyo kwindawo yokuzivocavoca, nangona kunjalo. Sebenza imisebenzi emithathu okanye emine ekhawulezileyo edibanisa umsebenzi ongundoqo, uqeqesho olukhawulezayo, ukolula, kunye nokuhamba usebenzisa iidumbbell zeeponti ezi-5 ukuya kwezisi-8 kwindlela yakho yeveki ekhoyo ukuze wenze ithowuni yonke indawo, iindawo ezinciphayo oya kufuna ukuzibonisa ngezitayile zasehlotyeni ezifana nokungasemva. iilokhwe kunye nezifutshane-ezimfutshane. (Umsebenzi we-Exhale's Core Fusion Extreme Workout udibanisa konke kunye.)

Musa Ukuzibonakalisa nje

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Ewe ukubonisa ukusebenza kwakho sisiqingatha semfazwe, kodwa ukulungelelanisa umzimba wakho kubalulekile, utshilo uJackie Dragone, umlawuli we-FLEXBarre eFLEX Studios. Ukuba ingqondo yakho ikwenye indawo (njengokuphupha iilwandle ezimhlophe ezinesanti emhlophe), ngekhe ubeke iipesenti ezili-100 kwimithambo nganye. Yonwabela indlela ogula ngayo kweli hlobo emva kokuba iklasi yenziwe, kodwa gcina ingqondo yakho kwiinjongo zexesha elifutshane ngexesha lokuzilolonga. UDragone uthi: "Ukugxila ekuphefumlweni kwakho nokunxibelelana nokuphefumla kwakho nentshukumo yakho yeyona ndlela ilula yokuqinisekisa ukuba ufumana lukhulu kwiklasi," utshilo uDragone. Ukuzibandakanya kwengqondo kongeza enye into kuqeqesho lwakho-kwaye kuqinisekisa ukuba awuthath'ikhefu xa ungaludingi ngokwenene!

Uphengululo lwe