Eyona ndlela ilula yokunyusa umthambo wakho

Umxholo

• Ukurhweba ngeTreadmill yeTerrain ukuze uqingqe imilenze yesondo
• Umqolo wenqanawa yokwenyani ukuze usebenze ngakumbi kwiCore yakho
• Ziqhelanise neYoga kwiGrass yeBhalansi eyiNgcono
• Ukutshintsha i-Pullups yee-Swing Rings yoBuchule boMzimba oPhezulu
• Thatha iSekethe yakho ngaphandle ukuze ufumane amandla aSebenzayo
• Ukurhweba nge-Elliptical yeeRollerblades zoKwenza uMzimba wonke
• Uphengululo lwe

Ukuba awukawasebenzisi amaqondo obushushu afudumeleyo okwangoku kwaye uqhubele phambili umthambo wakho ngaphandle, uphoswa zizibonelelo ezithile zomzimba! Ukuthatha ukuzilolonga kwakho uye ngaphandle ngaphandle kokunyusa iziphumo zakho kuphela, kunciphisa uxinzelelo kunye nokunyusa amanqanaba amandla. Kwisifundo sango-2007, abaphandi besiNgesi bafumanisa ukuba abantu abenza imithambo phandle bangaphantsi koxinzelelo emva kwesiqhelo, ngelixa abo bahlala ngaphakathi beziva Kaninzi Uxinzelelo! Kwaye siyaqala nje. Funda ngezizathu ezithandathu zokutsiba ijim kwaye uqingqe umzimba wakho al fresco.

Ukurhweba ngeTreadmill yeTerrain ukuze uqingqe imilenze yesondo

Ukutshintshela kwi-treadmill ukuya ekubalekeni okanye ukuhamba ngaphandle kuthetha ukuba uya kuvula izihlunu ezingaphezulu zomzimba wakho, okukhokelela kwimilenze epholileyo kunye nekhalori ephezulu yokutshisa-konke ngexesha elifanayo lexesha lokuzilolonga.

“Umhlaba wendalo uyatshintsha, nokuba kancinci, zonke iiyadi ezimbalwa, oku kuthetha ukuba uya kuhlala ubamba zonke izihlunu emilenzeni yakho ukuze uhlale uhamba kwiindawo ezirhabaxa kunye notshintsho ekuweni,” utsho uMichele Olson, Ph.D., unjingalwazi. yesayensi yokuzilolonga kwiYunivesithi yaseAuburn eMontgomery kunye nomyili we Imilenze egqibeleleyo, i-Glutes kunye ne-Abs IDVD. "Olu 'luhlu' luyamangalisa imisipha yakho yomlenze, kwaye yinto 'yokutshatyalaliswa' okanye 'ukumangaliswa' eyona nto isebenzayo ekuphuculeni ukuqina komzimba."

Umqolo wenqanawa yokwenyani ukuze usebenze ngakumbi kwiCore yakho

Ngelixa umatshini wokubheqa uneengenelo zawo, akukho nto ifana namava okwenene! Kwaye, isiseko sakho, umva, iingalo, kunye nemilenze kufuneka sisebenze nzima ukugcina isikhephe sangempela sihamba kwaye sihambise ukunganyangeki kwamanzi.

"Ayisiyoncedo nje kuphela ngenxa yozinzo lweemfuno zokugcina isikhephe simi nkqo, kodwa kukho ibali elingcono kakhulu emva kwalo-yinto entle!" Utsho uRick Richey, umqeqeshi wodumo kunye nomnini weR2 Fitness kwisiXeko saseNew York.

Ziqhelanise neYoga kwiGrass yeBhalansi eyiNgcono

Thatha i-yoga mat yakho ngaphandle (okanye ubethe ingca enganxibanga zihlangu) ukuphucula ibhalansi yakho kwaye ucele umngeni ngokwakho ngakumbi.

"Ngokungafaniyo neflethi, indawo eyakhiweyo yesitudiyo sokuzilolonga, iitrifu zangaphandle ezinengca zihlala zibhetyebhetye, ngenxa yoko izithende neenzwane zakho zinokutshona," utshilo u-Olson. "Okanye, amacala amaqatha akho asenokungabi nenkxaso ethe kratya ukuze izihlunu zakho, kunye nonxibelelwano lwazo nengqondo yakho, zixinaniswe nendlela yokuzinza." Ivakala ngathi yindlela ekrelekrele yokuphucula loo mthi wokuma!

Ukutshintsha i-Pullups yee-Swing Rings yoBuchule boMzimba oPhezulu

Ngaba uyakhumbula ixesha lokugqibela wawunomdla wokwenza i-pullups? Nathi asinako. Fumana ingqondo malunga nokuzilolonga kwakho kwakhona ngokutshintshanisa ii-pullups kumdlalo wangaphandle 'kwiringi zokujingi' epakini. Ziyonwabisa ngakumbi kwaye uza kuqhubeka ucela umngeni kumzimba wakho uphela.

"Ndibe ngumqeqeshi wobuqu ngaphezulu kweminyaka eli-10, kwaye umthambo endiwuthandayo ujika kwii-Swing-A-Rings. Kumnandi kwaye kundenza buhlungu kwiilati zam, i-abs kunye neengalo, kwaye yeyona ndlela imnandi kakhulu ukuthetha ngayo kunokuba iimpuphu!" URichey uthi. "Andikwazi kulinda ukuxelela abantu malunga neringi kwaye ndibameme ukuba badlale. Andinamdla kangako malunga ne-lat pulls," utshilo.

Awunayo imisesane yokujinga kufutshane nawe? Zama 'ukujinga' kwimivalo yenkawu endaweni yoko.

Ityala lemifanekiso: Shutterstock

Thatha iSekethe yakho ngaphandle ukuze ufumane amandla aSebenzayo

Bamisa oomatshini kunye nentloko ngaphandle ngezixhobo ezincinci, eziphathwayo zenkqubo yesiqhelo yesekethe enokunceda umzimba wakho nangakumbi!

"Oomatshini bokuzilolonga balinganisiwe kwaye bayagcinwa ukuze bakunike umsebenzi ofanayo, wokuzilolonga rhoqo xa usiya ejimini, kodwa umzimba wakho ufuna nokungangqinelani okucwangcisiweyo!" U-Olson uthi. "Ukwenza isekethe engaphandle apho usebenzisa ibhentshi yepaki ye-pushups kunye ne-stepups kunye nebhokisi yesanti yamaphaphu kunye nokutsiba kukufumana ukuphefumla umoya omtsha kunye nokusebenzisa oomatshini bendalo."

U-Olson ucebisa ukuba kwenziwe isekethe kufutshane nebhentshi yepaki kunye nebhokisi yesanti enee-dumbbells, imethi kunye nentambo yokutsiba. Enye into ehamba ngathi kukushicilela igxalaba lokuqina kunye nokuqhuma kwe-cardio usebenzisa intambo yokutsiba, emva koko wenze iseti ye-crunches emethini, i-triceps dips kunye ne-stepups ebhentshini, kunye ne-cardio yagqabhuka ngesanti.

"Ukusuka kwi-cardio move ukuya kwintshukumo yamandla kuya kwandisa ikhalori yakho yokutshisa-kunzima kakhulu ukupakisha oomatshini abathathu okanye abane be-cardio phakathi koomatshini bobunzima abathathu okanye abane kwindawo yokuzivocavoca-kulapho isekethe yangaphandle isebenza kwaye inokwenzeka," u-Olson. utsho.

Ukurhweba nge-Elliptical yeeRollerblades zoKwenza uMzimba wonke

Intengiso ye-elliptical yeRollerblade yoBuninzi beQeqebana loMzimbaI-elliptical yenye yoomatshini abadumileyo kwindawo yokuzivocavoca, kodwa xa kuziwa ekwakheni ulungelelwaniso okanye ukuphucula amandla asisiseko ngexesha le-cardio yakho, ayikwenzi nto.

"Oomatshini beCardio abanjengomqeqeshi we-elliptical bayindlela eqinileyo yokuphucula ukomelela kwe-aerobic, kodwa bakubonelela ngee-handrails kunye neenyawo, ezithatha umgudu wemisipha yomzimba wakho osezantsi, isisu kunye nebhanti yamagxa," utshilo u-Olson. "Ukuhamba ngaphandle kwi-rollerblade ayisiyonto nje iphantsi, enefuthe eliphantsi le-cardio, ezo zihlunu ziphambili kufuneka zitshise imilenze yakho ukuze uhlale umile kwaye ungalingani njengoko ujika amagophe ujikeleza eminye imiqobo yendalo kwindlela yakho njengabantwana ngeebhayisikile okanye ingca ethe yanqamleza iintanda ezisecaleni kwendlela. "

Kwaye, kuyonwabisa ngakumbi ukwenza uqeqesho lwe-cardio oluthatha indawo!

Uphengululo lwe