Iindlela ezi-7 ezilula kunye nezoBuchule zokuZilolonga ngaphandle

Umxholo

• 1. Dlala ibhola
• 2. Chalk up a Custom Circuit
• 3. Zama iiRap zakho ekubalekeni
• 4. Yenze uSuku lweeNkalo
• 5. Thatha iAdfa yeNqaku leYadi yangasemva
• 6. Yenza imali enkulu kuyo Nayiphi na iPatch eVulekileyo
• 7. Khetha iZen yangasemva yeYoga yakho
• Uphengululo lwe

Ngokuqinisekileyo ube yintshatsheli ekwenzeni iburpees phakathi kwesingqengqelo kunye netafile yekofu ngexesha leenyanga ezibandayo zasebusika, kodwa ixesha elifudumeleyo lithetha ukuba ungayibetha ingca okanye ipavumente yokuzivocavoca ngomlenze omncinci. Ngaphandle kwendawo eyongezelelweyo kunye nomoya omtsha, ukuthatha umthambo wakho ngaphandle kuza kunye neenzuzo zempilo yengqondo kunye nomzimba: Inzululwazi ibonisa imithambo yangaphandle ikhulula uxinzelelo, yonyusa umoya, kwaye yenza umthambo uzive *kulula* kunokuba ubuwenze ngaphakathi.

Ukufumana zonke izinto eziluncedo, zama ezi ndlela zokuyila zokuzilolonga ngaphandle. Ubuncinci, baya kukwenza uzive ngathi ungumntwana omncinci kwikhefu kwakhona.

1. Dlala ibhola

Ngesibhakabhaka esikhulu, unokuphosa izinto ezingavumelekanga ngaphakathi. "Ukuba unayo ibhola yomnyazi, ibhola yevoli, ibhola ekhatywayo, okanye ibhola, yisebenzise kwimithambo yebhola yamayeza," utshilo u-Ashley Joi, umqeqeshi wodumo kunye nomhlohli we-Centr Workout app. (Zama le bhola yebhola yokuzilolonga, umzekelo.)

Uqheliso olunye uthanda ukuzivocavoca ngaphandle: Yima ubambe ibhola ngezandla zozibini, jula phantsi, emva koko uqhume njengoko uphosa ibhola ngaphezulu nasemva kwakho. Sprint ukuyikhetha, jogg ubuyela apho uqale khona, kwaye uphinde. (Idibeneyo: Uyisebenzisa njani iBhola yokuZilolonga -Ngaphezulu, Abo unokuthenga ngoku)

2. Chalk up a Custom Circuit

Emva kokuba ukuvalwa kuqale ngoMatshi ophelileyo, uClaudia Lebenthal, umyili wewebhusayithi yembaleki-chic yeSitayile seMidlalo, waqala ukubamba iinkampu ezikude eluntwini kwiyadi yakhe engasemva eNew York, ebhala amagama okuzivocavoca kwindlela yakhe yokuhamba njengezikhululo zemizuzwana engama-30: push- ups, squats, amadolo aphezulu. "Siphucule iintsimbi ngeebhotile zegaloni kunye neejugi zokucoca - nantoni na ekhoyo," utshilo uLebenthal. (Nantsi indlela yokwenza iintsimbi zasekhaya ukuthatha umsebenzi wakho ukuya kwinqanaba elilandelayo, kunye nendlela yokuyila ukuzilolonga kwesekethe ngokwakho.)

3. Zama iiRap zakho ekubalekeni

Xa uphumile kwiluphu yakho, sebenzisa ubuhle bendalo ukuze ufumane amandla omthambo. "Unokwenza i-push-ups okanye idiphu xa udlula ibhentshi, ukunyuka kwizitepsi, kwaye ude ubambe ibhendi encinci yokumelana kwipakethi yakho yefanny ukuze ujikeleze ipali," utshilo uLebenthal.

Zama iiBhendi zeFlethi ze-SPRI (Yithenge, $ 10, walmart.com) ukuzivocavoca ngaphandle kwaye wenze # iinzuzo.

SPRI Flat Resistance Band Loop Kit, 3 Pack $10.00 yithenge Walmart

4. Yenze uSuku lweeNkalo

Thatha ingcebiso kwi-Athlete's Workout edumileyo ye-Crunch gym, utsho u-Elle Young, umqeqeshi weqela lokuzilolonga nokhokela iklasi ngaphandle e-Burbank, eCalifornia, kwi-Astroturf yegaraji yokupaka indawo yokuzivocavoca yajika isihlomelo sangaphandle. "Yindibanisela yoqheliso lweembaleki: i-carioca, imbaleki yebhola ekhatywayo, ukutsiba nkqo kwebhola yomnyazi, iijuggles zebhola ekhatywayo," utshilo. Okunye ukuzivocavoca (imizuzwana engama-40 yomsebenzi, ilandelwa yimizuzwana engama-20 yokuphumla) kunye nemingeni efana nokwenza imizuzu emibini ye-squats ukwenza umthambo we-HIIT obilayo.

Into ayihamba kakuhle. Impazamo yenzekile kwaye ungeniso lwakho alungeniswanga. Nceda zama kwakhona.

5. Thatha iAdfa yeNqaku leYadi yangasemva

"Ukusebenzisa imithi njenge-ankile yeentambo zokulwa okanye izitishi ze-TRX yindlela emnandi yokuhamba, kwaye ingca ingasebenza njengemethi yeesekethe zoqeqesho lomhlaba," utshilo uYoung.

Ihyperwear yenza icompact ngakumbi, i-20-foot Hyper Rope (Yithenge, $ 370, amazon.com) engayifuniyo i-ankile, ukuze uyisebenzise ukuzilolonga ngaphandle. Kwaye i-TRX's Home2 System (Ithenge, $ 200, trxtraining.com) ikwanokhetho lwe-doorjamb ukuba imvula ikuleqa ngaphakathi.

Hyperwear 20-Foot Hyper Rope $ 369.95 yithenge kwiAmazon TRX Home2 System $200.00 ivenkile it TRX Uqeqesho

6. Yenza imali enkulu kuyo Nayiphi na iPatch eVulekileyo

"Thatha izihlangu zakho kunye nebhegi yakho, kwaye uya kuba 'neendawo zokufikela' ezintathu ezahlukeneyo onokuzibeka emhlabeni, utshilo uJoi. (Izibuko zelanga, ibhotile yamanzi, kunye nobhaka uyasebenza-ufumana umfanekiso.)

Emva koko vumela imidlalo iqale: "Ungabaleka ngokuthe ngqo kwenye kwaye ubuye. Ukuya kwindawo yesibini, unokubaleka umva ukuya kuyo kwaye uqhubele phambili kwimbuyekezo, "utsho uJoi. "Okokugqibela, yenza i-sprint emva koko ushenxise icala. Zininzi izinto onokuzenza ukuhamba phakathi kwala manqaku mathathu." (Okanye bamba iicones kwaye wenze ezi drili zobuchule.)

7. Khetha iZen yangasemva yeYoga yakho

Ukuzisa i-yoga mat yakho kwipaki engenanto kunokuba yindlela elula yokuzivocavoca ngaphandle. "Ndifumene ipaki encinci yokwenza i-yoga yam ngeCawa ngokuhlwa, apho ndinokujongana nelanga xa litshona," utshilo u-Young. "Ukuziseka indawo ezolileyo kum kukhulu."

Khetha usetyenziso olufana neAaptiv yesikhokelo esikukhokelayo kwiseshoni, okanye ujikeleze ngokulula kwimibuliso yelanga kunye nezinye cwaka. Ungazisebenzisa ezi fomati zomzimba wengqondo ukunqamla ngokwenene, utshilo u-Young.

Shape Magazine, Epreli ka-2021

Uphengululo lwe

Isibhengezo