Izimvo zomhla ezi-8 eziSebenzayo ezingayi kukwenza ubile

Umxholo

• Ukunyuka intaba
• Yima iPaddleboarding (SUP)
• Ukukhwela ilitye
• Yoga
• Iqabane likaKayaking
• Ukutyibiliza
• Ukukhwela ibhayisekile
• Ukudanisa
• Uphengululo lwe

Uluvo lokuya kumhla olungelelanisiweyo luvakala lukhulu-kuyo yonke imizuzwana engama-30 xa uqonda ukuba ungathanda ukuba nomfo wakho omtsha akubone ujongeka ngathi yingxubuwa eshushu. Ayisiyo yonke imihla esebenzayo ekufuneka ikhutshiwe, nangona kunjalo. Ezi zimvo zitshisayo zekhalori ziya kukunceda ukuba nazane bhetele (nokuba nibe kunye ixesha elingakanani) ngaphandle kokukhathazeka ukuba i-makeup yakho isebenza okanye unuka njani. Kwaye ungasoloko ubetha ibha yejusi (okanye ibar ye-cocktail) emva koko ukuze ufumane indawo ekhululekile kunye nengxoxo emva kokuba wophule umkhenkce ngexesha lokuzilolonga kwakho.

Ukunyuka intaba

Hamba i-al fresco ukuphucula amandla emisipha, ukunyamezela, kunye nempilo ye-cardiovascular, kwaye utshise malunga ne-600 calories ngeyure ngesantya esiphakathi, uthi uLevi Harrison, M.D., umbhali we UbuGcisa bokuPhila: Uhambo lokuZiphucula. Izifundo zibonise ukuba kwindalo kuthomalalisa uxinzelelo, ke gxila kumbono (qhubela phambili umyeke ahambe phambi kwakho ukuba unempundu entle), kwaye amathuba amabhabhathane esiswini sakho aya kuthi shwaka. Kuba awukhathali, uya kuba nexesha elininzi lokuncokola, kwaye ungasoloko uzisa ipikiniki isidlo sasemini ebhegini ukwandisa usuku.

Yima iPaddleboarding (SUP)

"Oku kuyilungele imihla kuba uzibekela isantya sakho kwaye ungathetha kwaye uzike kubunzulu bendawo okuyo," utshilo uColleen Ketchum, umhlohli oqinisekisiweyo wePilates nomyili weBeyond Barre. "Ukudityaniswa okukhulu komhla webhodi yokuhamba ngephedi kukuba iiselfowuni kufuneka zihlale emotweni." Kwaye ngelixa usenokufuna ukunxiba isuti yakho yokuqubha phantsi kwebhulukhwe emfutshane kunye neteyiti ukuba kunokwenzeka, ukulinganisa kulula kunokuba ucinga kwaye ngekhe uthathe idiphu-ngaphandle kokuba uyafuna.Uyakusebenza ngokwenene undoqo wakho kwaye utshise malunga neekhalori ezingama-400 ngeyure.

Ukukhwela ilitye

Ukufaneleka kwempilo apha-amandla angundoqo, ulungelelwaniso, i-agility, ukunyamezela kwe-cardiovascular endurance-kukuqala kuphela. Uncedo lokwenyani lokujongana nodonga okanye ilitye yinkxaso kunye nenkuthazo oyinika nganye ngexesha lomhla wakho, utshilo uGqirha Harrison, kwaye ngethemba lokuba uya kuguqula emva kokuba iintambo zikhutshiwe. Ukuba lixesha lakho lokuqala, khangela ulwalathiso lobungcali kwindawo yokuzivocavoca okanye useto lwangaphandle kwaye nokuba ungathini, soloko uqinisekile ukuba usebenzisa izixhobo ezifanelekileyo zokhuseleko. Unokuba buhlungu kancinci ngemini elandelayo, kodwa heyi, isizathu esihle sokutshintshiselana ngemasaji.

Yoga

Iklasi ye-yoga enobunono okanye yokubuyisela ithetha ukuba akukho mbilo kunye neenzuzo ezininzi zokudibanisa ukwenza unxibelelwano olunzulu. Nangona kungasayi kubakho kuncokola kuninzi, ukubamba izandla kwi-savasana ekupheleni kweseshoni kunokuba ngcono kunokuba ubambe izandla uhamba, utshilo uTamal Dodge, umhlohli oqinisekisiweyo weyoga kunye neenkwenkwezi zeDVD Into: Isingeniso kwiYoga. Ukuba unako, fumana iklasi ezinikezelwa epakini okanye elunxwemeni ukuya phezulu romance factor, kwaye qhubekani nihamba kunye emva kokuba kubudlelwane: Izifundo zibonisa ukuba iyoga inokumnceda ahlale ixesha elide; phucula umnqweno wakho, ukuvusa, kunye ne-orgasms; kwaye nenze nobabini nizanelise ngokwabelana ngesondo.

Iqabane likaKayaking

Cinezela kulwazelelo olunzulu lomzimba kunye nokuvumelanisa nomfana wakho-ngokoqobo. Ukuthetha nokulungelelanisa ngokufanelekileyo imivumbo yakho kukhuthaza umsebenzi weqela, utshilo umqeqeshi wobuqu uPatricia Friberg, umdali weqela. Amandla 4 Pink DVD, kwaye sonke siyayazi indlela unxibelelwano oluhle oluphambili kubudlelwane. Nangona i-kayaking inokuba nzima, nayo iyonwabisa kwaye nobabini niya kuziva i-post-workout iphezulu yokoyisa umceli mngeni wokuzilolonga, ke phumani niyokusela iziselo emva koko.

Ukutyibiliza

Iirinki zangaphakathi kwilizwe liphela, ungazidibanisa ezo skate zomkhenkce kwaye ujikeleze kunye ngalo naliphi na ixesha lonyaka. Isenokuvakala sisikolo esiphakathi, kodwa sisingxengxezo esikhulu sokubambelela omnye komnye okanye ubonise indlela onokwenza ngayo ijikelezisa uze uzame ukumfundisa. Ngalo lonke eli xesha lo msebenzi wokuzilolonga uya kwakha ibhalansi yakho kwaye usebenze umbindi wakho, imilenze, i-glutes, kunye neengalo ukuya kwi-300 ukuya kwi-810 yeekhalori ngeyure, utshilo uTeri Jory, umqeqeshi wobuqu oqinisekisiweyo, umtyibilizi we-skater kunye nomnini wePoise Productions.

Ukukhwela ibhayisekile

Amathuba aphantse aphele apha: Hop ngebhayisekile okanye ukhwele ecaleni epakini, elunxwemeni, edolophini, naphina naphi na. Ukongeza ukutshisa phakathi kwe-500 kunye ne-800 yeekhalori ngeyure, ukuhamba ngebhayisikile kusebenza amaqela akho amakhulu emisipha (kubandakanya iiglute zakho, i-quadriceps, kunye nemisipha), ngoko ke ukukhwela okuphakathi kunika imetabolism yakho amandla, oko kuthetha ukuba uya kuphelisa ezimbalwa iikhalori ezininzi emva kokuba utsibe, utsho uKim Truman, umqeqeshi wobuqu oqinisekisiweyo kunye nomqeqeshi weembaleki wangaphandle.

Ukudanisa

Ukuba umntu wakho uqhankqalaza kwimbono yezifundo zomdaniso, mbonise izinto zokusika ityali: Usondele kwaye ubuqu, nifunda imizimba yabanye, kwaye nincwase, konke kusakha uxinzelelo ngokwesondo ekufuneka ulinde kude kube kamva ukuze ukhulule . Zama izitayile ezahlukeneyo, ukusuka kwi-tango kunye ne-ballroom ukuya kwi-salsa yenyama okanye ukudanisa emgceni, de ufumane enye niyonwabele. Ngaphezulu kwako konke, ungalibali ukonwaba kunye nokuhleka, nokuba ngaba unyathela unyawo lwakho-ephindaphinda.

Uphengululo lwe