Iingcebiso zoKulungela ukuQinisa ukuSebenza kwakho

Umxholo

• Cima iDrive yakho yoKhuphiswano
• Fumana Ibhalansi encinci
• Yibambe
• Nxiba ngempumelelo
• Yenza uqeqesho lwakho kwiGrownup Version yoMdlalo wokusela
• Pump Pump iJams
• Nxiba umdlalo wakho woBuso
• Yenza iSandwich yokuSebenza ngokuSebenza
• Bajonge ebusweni boKhuthazo
• Yiya kwiKlasi yokuThoba ubunzima
• Yehla ileli yokucinga
• Uphengululo lwe

Ubetha ijim yonke imihla, kwaye unendlela yakho ezantsi: NgoMvulo ubaleka usuku, umqeqeshi wangoLwesibini, ukuphakamisa iintsimbi ngoLwesithathu, njl.

Kodwa ingxaki yokuba nesiqhelo kukuba yi yesiqhelo. Njengoko nawuphi na umqeqeshi uya kukuxelela, isitshixo sokugcina umzimba wakho ukwimo ephezulu ukuxuba. Umzimba uziqhelanisa nokusebenza ngokukhawuleza, ke ukuba wenza iimayile ezintlanu ngesantya esifanayo kwiintsuku ezintlanu ngeveki, umzimba wakho uya kuthi ekugqibeleni uhlengahlengise, kwaye ukusebenza kuya kuncipha. (Le ikwayenye yeendlela oZibekela yona ngokuQhubela umthambo.)

Ukutshintsha ukuzilolonga kwakho akufuneki kufuna ukulungiswa okukhulu. Endaweni yoko, zama ezi ngcebiso zomzimba zili-11 zabaqeqeshi abaphezulu ukuze wandise ikhalori yakho yokutsha kwaye uqinisekise ukuba uphelisa konke ukuzilolonga ngemfumba yokubila ezinyaweni zakho.

Cima iDrive yakho yoKhuphiswano

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"Yenza ngathi ukhuphisana naye wonke umntu ejimini," utshilo u-Abigail Bales ongumqeqeshi. "Kwi-treadmill, zama ukukhupha isantya okanye umbaleke umntu osecaleni kwakho. Ngexesha leklasi yokukhwela ibhayisekile yangaphakathi, khawufane ucinge ukuba ubaleka umqeqeshi. Kwiiklasi zohlobo lwePump yoMzimba, jolise ukwenza ezona burpees zininzi okanye usete bar ngokubamba obona bunzima bunzima. " Ukuba ungumntu ophumelela kukhuphiswano, unako rhoqo fumana indlela (ngokuqinisekileyo!) Ukuziphosa komnye umntu. Mhlawumbi ungabhengezi ukhuphiswano lwentelekelelo kwabanye abantu abahamba kwindawo yokuzivocavoca.

Fumana Ibhalansi encinci

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Yenza uqeqesho lwakho lwamandla okanye imithambo yobunzima bomzimba ibe ngumngeni ngakumbi ngokongeza into elungeleleneyo. "Guqula imithambo yamazwe amabini ngokungafaniyo," utshilo uDeborah Horton, umqeqeshi weqela lomzimba e-Crunch Gym e-NYC. "Esikhundleni se-deadlift eqhelekileyo, zama i-deadlift yomlenze omnye. Esikhundleni sokwenza i-bicep curls emileyo, ibhalansi emlenzeni omnye endaweni emibini." Unokwenza ngokwenyani nayiphi na Ukuzivocavoca umzimba kunzima kakhulu ngokuma kwiBOSU okanye ngaphezulu komatshini otyebileyo, ocekeceke, "oya kuthi ukhuthaze izihlunu ezifanayo ezijikeleze amaqatha kunye nokuphakamisa umlenze ngomlilo ngelixa besebenza nzima ukugcina uzinzo," utshilo uHorton.

Yibambe

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"Emva kokuba iseti yakho igqityiwe, yongeza ugcino ezintlanu ukugqibezela umthambo ngamnye," utsho u-Ironman, umqeqeshi kunye nomqeqeshi wobuqu uChris Mosier. "Yima kancinci ubambe kwincopho yokuncipha kwezihlunu ukuze ufumane ukonyuka okungaphezulu nakweyiphi na into yokunyusa. Ukubamba kubamba isihlunu ngakumbi kwaye kunceda ekuphuhliseni ithoni yemisipha. Umzekelo, zibambe emazantsi okunyusa imizuzwana emihlanu ngaphambi ukutyhala ukuya phezulu. Okanye yehla uye kwi-squat kwaye ubambe ezantsi imizuzwana emi-5–7, emva koko ubuyele ukuqala."

Nxiba ngempumelelo

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Yonke into ingcono kwi-neon, itsho i-HIIT IT! umyili kunye nomqeqeshi uDaphnie Yang. Imibala eqaqambileyo enjengeorenji, tyheli, nobomvu, inika amandla ingqondo. Ungafumanisa ukuba uya kuzityhala ngamandla xa impahla yakho ikhala. amandla. Abaxhasi bam kunye nam sinokhuphiswano lokuba ngubani onokuthi anxibe i-craziest okanye eyona mibala imibala. Ngaphezu koko, ukuba usebenza phambi kwesipili, uya konwaba xa uzijonga!

Yenza uqeqesho lwakho kwiGrownup Version yoMdlalo wokusela

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Ngokukrakra. "Khetha ingoma enegama eliphindaphindiweyo okanye ibinzana, kwaye endaweni yokuthatha ukudubula okanye ukuxubha ibhiya, gqibezela i-burpee-okanye umthambo owuthandayo-ixesha ngalinye liphindaphindiweyo," kusho umqeqeshi kunye nomqeqeshi we-SGX we-Spartan uLeanne Weiner. Ke ukuba uphume ukuze ubaleke, yeka i-burpee ngalo lonke ixesha u-Andre 3000 esithi "Hee Ya," yima kancinci xa uphakamisa i-LMFAO malunga "nokudubula," okanye uyeke ubambe iplanga ngalo lonke ixesha i-Icona Pop ibhengeza " Andikhathali-ndiyayithanda! " Uluhlu lokudlalwayo olunokwenzeka alunasiphelo.

Pump Pump iJams

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"Cue Britney," utshilo uBales. "Ufuna umzimba oshushu? Kungcono usebenze, nondindwa. Ndiyayidlala le ngoma kwaye ndiyafana, 'Ewe ndiyasebenza!' Ndihlala ndisebenza nzima xa iingoma zam endizithandayo zikhona. " Nokuba ufumana i-adrenaline eyongezelelweyo kwi-Eminem okanye kwi-One Direction, ungabi nazintloni zokuqhushumisa iingoma eziza kuthi zibasele ikhalori yakho.

Nxiba umdlalo wakho woBuso

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Ubuso bomdlalo weKhadi, oko kukuthi. "Sebenzisa idekhi yamakhadi kumceli mngeni wokuzonwabisa," utshilo u-Weiner. "Ngaphambi kokuzilolonga kwakho rhoqo, yabela umthambo kwisuti nganye kwidekhithi. Khetha amakhadi angama-3-5-amakhadi angakumbi, kokukhona ucelomngeni lokuzilolonga-kwaye uwakhumbuze. Beka amakhadi ecaleni xa uqalisa umsebenzi wakho. Ukugqiba, Yenza imithambo ehambelana namakhadi owakhethileyo, ngenani leempendulo njengoko kubonisiwe kwikhadi (iiJacks zi-11, iiQueens 12, iiKumkani 13, i-Ace 14) ngokukhawuleza ngelixa ugcina ifom efanelekileyo. umdlalo wememori: Kwikhadi ngalinye ongalikhumbuliyo okanye ungaphazamisi, zinike isohlwayo se-10. (Yhu!)

Yenza iSandwich yokuSebenza ngokuSebenza

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"Yongeza umgama wemayile enye kwicala ngalinye leseshini yakho yokuzivocavoca," utshilo uMosier. "Yindlela entle yokunyusa ukutshiswa kwekhalori yakho kunye nokuqinisekisa ukuba ugqibile." (Yabona? Ayizizo zonke iingcebiso zokomelela zintsonkothile kakhulu.)

Bajonge ebusweni boKhuthazo

Imifanekiso yeCorbis

"Thatha imagazini. Flip kumfanekiso wembaleki oyithandayo. Yibeke ngaphambili kwitrafti. Yishiye apho ixesha lokuzilolonga kwakho," utshilo uYang. "Lo mfanekiso uza kuvala ixesha kunye nomgama kwiscreen, esinokuphazamisa nengqondo-kwaye uya kuba nakho ukusebenza ngcono xa ujonge uMaria Menounos wangaphakathi, uKerry Washington, okanye uKara Goucher. " (Okanye yiya ku-Instagram kwaye ujonge ezi Iimodeli zeFashion ezi-7 ezifanelekileyo ukuze ulandele uFitspiration.)

Yiya kwiKlasi yokuThoba ubunzima

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Njengakwi, ziphume ngokwakho. "Ndiyenyuka ngesisindo kwisethi yam yokugqibela, ukuze ndibone ukuba zingaphi ii-reps endizenzayo kwisisindo esilandelayo," kusho uBales. "Iyandigcina ndingatyhafisi, kwaye ngamanye amaxesha indibonisa ukuba ndikulungele ukuphakamisa umdlalo wam."

Yehla ileli yokucinga

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Esikhundleni sokwenza iiseti ezimbini okanye ezintathu kuwo nawuphi na umthambo, qalisa ngeseti ye-10 reps kwaye usebenze indlela yakho ezantsi-ungaphumli phakathi-ukwenza ii-reps ezilithoba, emva koko ezisibhozo, njalo njalo de ube phantsi kwelinye. Ngokwengqondo, ungazikhohlisa ngokucinga ukuba lo ngumsebenzi olula, utshilo uMosier. "Kodwa kuthatha unyamezelo kunye negrit ukutyhala kwiiseti zokugqibela."

Uphengululo lwe