Iingcebiso ezingama-35 zokuSebenza eziLungileyo zeXesha lonke

Umxholo

• Iingcebiso eziBalaseleyo zokuSebenza: Kutheni kufuneka Uzilolonge
• Ezona ngcebiso ziCardio zokuSebenza
• Ezona Ngcebiso zaMandla zoQeqesho zaMandla ziBalaseleyo
• IiNgcebiso zokuQhuba kunye nokuHamba ngokuPhucula
• Iingcebiso eziBalaseleyo zokuSebenza zeFlat Abs
• Ezona ngcebiso zeYoga kunye neePilates zokujima
• Ezona Ndlela ziLungileyo zoFundo lokuSebenza
• Uphengululo lwe

Ngaba ufuna ukwazi iimfihlo zokufumana umzimba olunge njengesihogo ngexesha lokurekhoda? Nathi senza njalo, ke siye ngqo kuphando, abaqeqeshi bobuqu, ukuzivocavoca i-physiologists, kunye nabaqeqeshi bokuqina ukuba siqokelele ezona ngcebiso zilungileyo zokuzilolonga ukukhaba inkqubo yesiqhelo ukuya kwizixhobo eziphezulu.

Beka ezimbalwa kwezi ntshukumo, inkuthazo, kunye nentetho kwiveki nganye kwaye uqinisekisiwe ukubona iziphumo ezikhawulezayo!

Iingcebiso eziBalaseleyo zokuSebenza: Kutheni kufuneka Uzilolonge

1.Ingabusindisa ubomi bakho-nyani! Ukwenza rhoqo i-cardio kunye noqeqesho lwamandla kunciphisa umngcipheko wesifo senhliziyo, isifo seswekile, kunye ne-endometrial, ikholoni, kunye nomhlaza wamabele. I-American Heart Association incoma ukuba usebenzise imizuzu ye-30-60 kwiintsuku ezininzi ukunciphisa umngcipheko wesifo senhliziyo. (Whoa. Olu vavanyo lokutyhala lunokukwazi ukuqikelela ukuba uya kuba nesifo sentliziyo kamva ebomini.)

2. Uya kuziva uphantsi koxinzelelo kwaye wonwabe. Ukuzivocavoca kubonakalisiwe ukuphucula imeko yakho kunye nokunciphisa uxinzelelo. Uhlolisiso lubonisa ukuba okukhona usempilweni, kokukhona uya kukwazi ukumelana nemiphumo yexesha elide yoxinezeleko. Ukuzilolonga okuphakathi okuphakathi kwemizuzu engama-50 kubonakaliswe ukuthoba kakhulu amanqanaba okuxhalaba. Kwaye isifundo kwi Ijenali yaseBritane yoNyango lwezeMidlalo ifumanise ukuba umthambo unokusebenza ngakumbi kunamayeza ekunyangeni uxinzelelo oluphakathi ukuya kweluphakathi.

3 Lomeleza amathambo akho. Ukuzilolonga kwandisa ukuxinana kwamathambo, ukunceda ukuthintela i-osteoporosis. Umsebenzi wamandla aphakamileyo, njengokutsiba kunye nokubaleka, yeyona nto iluncedo ekugcineni ubunzima bethambo.

Ezona ngcebiso ziCardio zokuSebenza

4. Hlala ufudumele kwaye uphole. Eli phulo lokuzivocavoca liya kukunceda ugcine ukuhamba kwakho kunye nokuguquguquka nokukhusela ukulimala. Thatha imizuzu emi-5 ukuya kweli-10 ukunyusa ngokuthe ngcembe ukubetha kwentliziyo yakho ekuqaleni kokuzilolonga kwaye uyithobe emva koko. Phambi koqeqesho lwamandla, yenza i-cardio esezantsi ephinda ifumane amaqela emisipha amakhulu njengemilenze yakho, umva, kunye nomongo. Zama oku kufudumeza ngokukhawuleza phambi kwayo yonke into yokwenza umthambo.

5. Thatha lo mngeni wokutsiba. "Owona msebenzi ucocekileyo we-cardio yi-jump-rope double-turn maneuver," utshilo uMichael Olajide Jr., owayesakuba ngoyena mntu ubekwi-middleweight contender kunye ne-cofounder / trainer e-AEROSPACE High Performance Centre kwisiXeko saseNew York. "Kunzima: Uya kutshisa malunga neekhalori ezingama-26 ngomzuzu! Yenza isiseko sokutsiba kwimizuzu emi-5, uze utsibe kabini phezulu kwaye ujike intambo kabini ngokukhawuleza ukuze idlule phantsi kweenyawo zakho kabini ngaphambi kokuba ufike. Oku kuthatha ixesha, umonde. namandla. Kodwa uya kuba sesimweni esihle ngokusebenza kuwo. (Nje ukuba uyiqonde kakuhle loo nto, yiphakamise i-ante ngomzuzu we-30 wokuzilolonga ngentambo.)

6. Sukuhamba ngenqanawa kwi-cardio. Ukwandisa ukuqina ngokwenza izithuba: Emva kokufudumala, enye imizuzu ye-1-2 yomsebenzi kwinqanaba eliqikelelwayo lokuzikhandla, okanye i-RPE, ye-7 okanye i-8 kunye ne-2-4 imizuzu yexesha eliphantsi (RPE ye-3-4) . Phinda 4-6 amaxesha. Sebenzisa isikhokelo sethu esiluncedo ukunceda ukumisela i-RPE yakho ngalo naliphi na ixesha lokuzilolonga.

7. Tone phezulu kwi-treadmill. "Gcina ixesha kwindawo yokuzivocavoca ngale mizuzu ye-10 yemizobo ye-cardio / yomfanekiso oqingqiweyo: Thepha kwitreadmill ephethe i-dumbbell yesithathu ukuya kwisihlanu kwisandla ngasinye, kwaye usete isantya kuhambo olukhawulezileyo. Yenza iseti yemizuzwana engama-60 nganye Ukucinezela igxalaba, iibiceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another njengokuba uhamba.Ngumceli mngeni omangalisayo womzimba ophezulu owenza intliziyo impompe. Yenza olu ngcelele kabini okanye kathathu ngeveki. uyaphucuka, usebenzele ukwenza iiseti zemizuzu emi-4," utshilo uMichael George, umqeqeshi kunye nombhali we I-Body Express Makeover.

8. Yenza uhlengahlengiso kwindlela yakho yokubaleka. "Ngaphandle kokuba uqeqeshelwa umdyarho weembaleki, tsiba ixesha elide, ucothise, umgama wokubaleka wakha umsipha omninzi. Yongeza i-10- ukuya kwi-60-yesibini ye-sprints ekubalekeni kwakho, unciphise ixesha elide ngokwaneleyo ukuze ubambe umphefumlo wakho phakathi kwabo," Utsho uStephen Holt, umqeqeshi wabucala we-ACE. (Jonga: Uyisebenzisa kanjani iMbaleki yokuPhulukana nobunzima)

9. Sebenzisa uvavanyo lwentetho. Ukuba awukwazi ukuthetha isivakalisi okanye ezibini ngokuphefumla ngakunye, uyasityhala kakhulu (ngaphandle kokuba ngabom wenza ixesha lokuqina).

10. Fumana ukutsiba ukunciphisa umzimba. "Yongeza ibhokisi ye-plyometric igxuma kwi-workout yakho ukuze uphucule i-cardiovascular stamina kunye namandla omlenze - uya kutyumba ngokwenene i-hamstrings, i-quads kunye ne-glutes. Fumana ibhokisi elomeleleyo ubuncinane unyawo oluphezulu [njenge-aj / fit Plyometric Jump Box, $ 71; amazon.com] .Ukuqala kwindawo obumi kuyo, gxuma ngokuqhuma uye embindini webhokisi, emva koko uphinde ubuye ezantsi. Phinda amaxesha angama-20, utshilo uGeorge. (Idibeneyo: IPlyo Box Workout kuMzimba wakho oPhezulu kunye noMzimba osezantsi)

11. Jonga iwotshi ukuze unciphise umzimba. KwiIjenali yoMbutho Wezonyango waseMelika Isifundo, abasetyhini abaye baxhaphaza ubuncinci imizuzu eyi-200 ye-cardio ngeveki iinyanga ezili-18 belahlekile phantse ngeepesenti ezili-14 zomzimba wabo wonke. Abo baqokelele ngaphantsi kwemizuzu eyi-150 banciphisa ubunzima babo ngaphantsi kweepesenti ze-5.

12. Nika amandla iimbaleki zakho. "Ukongeza udonga kuhlala esiphelweni salo lonke ugqatso kuya komeleza ii-quads zakho, imisipha, kunye ne-glutes, ukuphucula isantya kunye nonyamezelo. Yoyama eludongeni iinyawo zakho zingamagxa ububanzi ububanzi, emva koko squat de amadolo agobe kumaqondo angama-45. Bamba Imizuzwana engama-30-60; sebenza ukwenza iiseti ezili-10. Yongeza umceli mngeni ngokubandakanya isithende siphakamisa: Phakamisa isithende sakho sasekhohlo, ngasekunene, emva koko uphakamise zombini kunye, utshilo uMindy Solkin, umnini kunye nomqeqeshi oyintloko weThe Running Centre Isixeko saseNew York.

Ezona Ngcebiso zaMandla zoQeqesho zaMandla ziBalaseleyo

13. Phakamisa njengoko ucinga. Ukuba unokwenza inani eliphezulu leempendulo ezicetyiswayo (ngokuqhelekileyo i-10-12) ngaphandle kokuziva udiniwe, yongeza iipounds (10-15 ekhulwini ngexesha). Ukuba awukwazi ukugqiba inani elincinci lee-reps eziphakanyisiweyo (ngokuqhelekileyo i-8), ukunciphisa ubunzima kwi-10 yepesenti yokunyuka de ube nako. Ukugqibela kwakho koku-1 okanye kwesi-2 reps kufuneka kusoloko kunzima, kodwa kuyenzeka.

14. Zama le toner yonke-in-one. "I-squat esecaleni kunye ne-wood chop isebenza iingalo zakho, i-torso, i-abs, umva, imilenze, amathanga angaphakathi kunye ne-butt," kusho uDavid Kirsch, umqeqeshi kunye nombhaliIsicwangciso seBhunga laseNew York. "Yima iinyawo zakho ububanzi begxalaba ngaphandle ubambe ibhola yeepilisi ezintathu ukuya kwezine ezandleni zakho. Gobisa iingalo zakho phezulu ukuze ibhola ikwinqanaba lemehlo phezu kwegxalaba lakho lasekunene. Njengokuba usizisa ibhola ngakwidolo lasekhohlo, phuma ngomlenze wakho wasekhohlo uze uwugobe ngaphandle kwamaqondo angama-90, ugcine umlenze wakho wasekunene uthe tye. Buyela kwindawo oqala kuyo. Yenza izihlandlo ezili-10 ukuya kwezili-15 ze uphinde komnye umlenze. "

15. Ukulungelelanisa umzimba wakho. Ukuyeka ukwenzakala, yakha ukuma kakuhle, kwaye uqinisekise ukuba unamandla kwimisebenzi oyithandayo, yenza imithambo yamaqela achasene nezihlunu. Ngexesha lakho leveki, ukuba usebenza ii-quads, umzekelo, yenza imithambo yemisipha yakho. Oku kufana ne-biceps kunye ne-triceps, isifuba kunye nomqolo kunye nomqolo ophantsi kunye ne-abs. (Ex: Nantsi iveki elungeleleneyo yokusebenza ibukeka ngathi.)

Zilolonge ngexesha lomsebenzi. "Hlala kwibhola yozinzo ukomeleza isiseko sakho, kwaye ugcine iidumbbells okanye usebenzise ityhubhu kwidesika yakho," utsho uGregory Florez, umqeqeshi buqu eSalt Lake City, eUtah. ’Squeeze kwi-12 ukuya kwi-15 yeemithambo njengee-curls ze-dumbbell, oomatshini bokushicilela ngaphezulu, kunye ne-cr crunches; jonga iiseti ezimbini okanye ezintathu nganye. Oku kukunika ixesha elikhululekileyo lokuzilolonga ngokuzonwabisa okufana nokukhwela ibhayisikile okanye intenetya. "

17. Thatha usuku phakathi kweeseshoni zokuphakamisa ubunzima. Ngalo lonke ixesha unika amaqela emisipha iiyure ezingama-48 zokuphumla phakathi kokusebenza kokumelana ukuze avumele ixesha lokuziqhelanisa noxinzelelo olubeka kubo. Ukuba kufuneka uphakamise yonke imihla, musa ukujolisa izihlunu ezifanayo kwiiseshoni zokubuyela emva.

18.Zikrola kakhulu iimpundu zakho. "Fumana i-glutes enkulu ngokujolisa izihlunu kunye nezicubu ezidibeneyo ezingcwatywe nzulu emzimbeni wakho. Ukuzibetha, yenza i-squats ephezulu, njenge-jump squats. Emva koko, uqhume i-butt flab kunye ne-skiing-country skiing, i-bleacher egijima, kunye nokunyuka kwezitebhisi. , utshilo uSteve Ilg, umbhali we Inguqu epheleleyo kuMzimba.

19. Musa ukuvumela indlela yakho yesiqhelo ibe yinto eqhelekileyo. Ukuqhubeka nokwenza i-sculpting gains, le thiphu yokuzivocavoca ibalulekile: Guqula intshukumo, ucwangco, ubunzima, iiseti, ukuphinda-phinda kunye / okanye amaxesha okuphumla owenzayo ubuncinci kwiiveki ezine. Zama ukudibanisa izinto rhoqo. Ngokutsho kwesifundo kwi Ijenali yaMandla kunye noPhando lokuBambisa, Izifundo eziye zatshintsha inani leeseti kunye neereps ukusuka ekuzilolongeni ukuya ekuzilolongeni babone iinzuzo zamandla amakhulu-kwanakwinqanaba elifanayo-kunabo babambelele kwindlela enye.

20. Yomeleza ukutyhala kwakho. "I-squat-thrust push-ups ikwenza ubemhle ngenxa yokuba isebenza emzimbeni wakho ongasentla, ngaphakathi, nasemzimbeni osezantsi kwaye iphucula amandla, amandla kunye nonyamezelo ngaxeshanye," utsho UKeli Roberts, umqeqeshi wabucala eLos Angeles. "Ukusuka kwindawo omi kuyo, jika phantsi, ubeke izandla zakho phantsi egxalabeni ububanzi, utsibe iinyawo zakho emva kwiplanga. Ukuba womelele, nqumka amaqatha akho; kungenjalo, tsiba iinyawo zakho zibanzi. -up, emva koko tsiba iinyawo zakho kunye okanye unganqumli emaqatheni akho. Xhumela iinyawo zakho emva kwezandla zakho kwaye ume. Yenza izihlandlo ezisibhozo, uphumle umzuzu omnye, uphinde uphinde. "

21. Ukuqhuma iikhalori ezineesekethe. Yenza iseti enye yohambo lwakho lokuzilolonga, ngaphandle kokuphumla phakathi kokuzilolonga. Phinda isekethe kube kanye okanye kabini kwaye uya kutshisa ukuya kwi-300 yeekhalori kwisiqingatha seyure ngokuchasene ne-150 kwisiqhelo esiqhelekileyo. (Idibeneyo: Zama i-Anna Victoria ye-20-Minute Circuit yeToni yeQumrhu kunye neCore)

22. Qhawulani umhlakulo. "Kutheni uhlawula umntu ukuze asuse ikhephu kwindlela yakho yokuhamba? Ngaphandle kokutshisa phantse iikhalori ezingama-400 ngeyure, ikhephu lokufosholoza likhulisa ukunyamezela namandla. Kodwa khusela: Nciphisa inani lekhephu kwifosholo nganye, kwaye ugobe emadolweni nasezinqeni, hayi buya, "utshilo uTom Seabourne, Ph.D., umthambo nonyango lwezengqondo kwiKholeji yoLuntu yoLuntu e-Northeast Texas eMount Pleasant, eTexas.

IiNgcebiso zokuQhuba kunye nokuHamba ngokuPhucula

23. Khulula. Ukucoca amanqindi kuya kukuthintela ekuqiniseni iingalo zakho, ezinokucinezela umqolo kunye namagxa akho aphezulu. Yenza ngathi ubambe ibhabhathane esandleni ngasinye: Vala iminwe yakho ukuze ungabhabhi, kodwa ngobunono ngokwaneleyo ukuba ungalityumzi.

24. Yibhale phantsi. Thatha ipeni okanye ukhuphele usetyenziso lwejenali kulencam yokusebenza. Iingcali zicebisa ukulandela umkhondo wokubaleka-umgama, indlela, yonke into! Njengokugcina iphepha lokutya kuphucula indlela otya ngayo, ukulandelela ukusebenza kwakho kukunceda unamathele kwimithambo. (Nazi ezona zixhobo zokusebenza simahla kunye nezona nkqubo zibalaseleyo zokulandela umkhondo wasimahla.)

Yishukumise njengoko ubufuna njalo. Nantsi ingcebiso yokungazivocavoci umthambo: Hamba ngathi ufike emva kwexesha kwidinga. Hambisa ngokukhawuleza ngokwaneleyo ukugubungela imayile kwi-15-20 imizuzu-isantya esiphakathi.

26 Balekani, niye ezintabeni; Utshisa iipesenti ezingama-25 ukuya kuma-40 ngaphezulu kweekhalori-kwaye wandise amandla akho-ngokuhamba okanye ubaleke uthambekele kunokuba unyathele kwindawo ethe tyaba. Yongeza iinduli ezimfutshane (iiyadi ezingama-50-100) kwindlela yakho yesiqhelo okanye wandise ukutyekela kwitreadmill.

Iingcebiso eziBalaseleyo zokuSebenza zeFlat Abs

27. Hlala ulawula. Sukusebenzisa amandla endaweni ye-abs yakho ukwenza umsebenzi. Gcina izihlunu zakho eziphakathi zingene kwisivumelwano kuyo yonke indawo yokuhamba.

28. Valiva indlela yakho yokubonisa ubu-abs. "Hamba nge-kayaking ukuze ufumane isisu esiswini-kulungile kuba amandla akho amaninzi okuhamba ngeenqanawa avela kumbindi wakho," kusho uBarbara Bushman, Ph.D., unjingalwazi onxulumene nempilo, imfundo yomzimba kunye nokuzonwabisa kwiSouthwest Missouri State University. "Linganisa intshukumo kunye nokuxhathisa kwamanzi ekhaya ngokukhulula ibhendi yomthambo ejikeleze emazantsi omlenze wetafile okanye enye into esisigxina. Hlala phantsi unemilenze eyoluliweyo, amadolo agobe kancinci; bamba icala elinye lebhanti kwisandla ngasinye. Jikelezisa umzimba wakho kwicala elinye njengoko ubuyisela ingqiniba umva kancinci, uze utshintshe amacala. Yenza iiseti ezintathu zomzuzu omnye ukuya kwemithathu inye."

29. Yongeza ibhayisekile kwindlela yakho yesiqhelo. Ngokutsho kwe-American Council kwi-Exercise Study, ibhayisekile (ilele ubuso, yiza ngamadolo ekunene kunye nengqiniba yasekhohlo komnye komnye, emva koko tshintsha amacala) lolona hlobo lokuzilolonga olusebenzayo kuba lusebenzisa zonke izihlunu kwi-abs yakho. Ngaba ukhetha iicrunches eziqhelekileyo? Ukuzenza kwibhola yozinzo kusebenza ngakumbi kunokwenza emgangathweni kuba isiseko sakho kuya kufuneka sisebenze nzima ukuzinzisa indawo yakho kwaye uyakwazi ukuhamba kuluhlu olukhulu lokuhamba.

30. Batshise. Ukubandakanya ezona zihlunu zinzulu ze-abs yakho ngexesha lokuzilolonga-okanye uhleli nje esitulweni-zama oku: Ukuphefumlela phezulu, emva koko ukhuphe umoya kwaye utsale iqhosha lesisu sakho ukuya kumqolo wakho, ngaphandle kokuzingela amagxa akho phambili (musa ukufunxa nje esiswini sakho) .

Ezona ngcebiso zeYoga kunye neePilates zokujima

Qaphela umzimba wakho kunye nokuphefumla kwakho. Xa usenza iyoga kunye neePilates, gxila ekuphefumleni nasekukhupheleni ngaphandle. Le ncam yokuzilolonga iya kunceda ukutyhala ezinye iingcinga-ixesha elibekiweyo, ukuzibophelela kwisidlo sangokuhlwa, imicimbi yomkhwenyana-kwisitya esingasemva. Iziphumo: ingqondo ethe cwaka kunye nomzimba owomeleleyo.

32. Yenza i-yoga kwimpilo yakho. Kuphononongo kwiCleveland Clinic Foundation e-Ohio, abantu abaphethwe yimigraines, i-carpal tunnel syndrome kunye noxinzelelo lwentamo benza imizuzu engama-90 yeyoga kathathu ngeveki ngenyanga. Banika ingxelo yeemvakalelo ezingcono, iintlungu ezincinci kunye nokuncipha kwesidingo samayeza. I-Yoga inokuzikhulula ezinye zeentlungu ezisezantsi ezisezantsi njengokulungileyo kunyango lomzimba, ngokwesifundo esenziwe kwi Izibhengezo zoNyango lwaNgaphakathi.

Ezona Ndlela ziLungileyo zoFundo lokuSebenza

33. Fumana i-bendy rhoqo. Kwiintsuku ezininzi emva kokuzilolonga-ungaze ukwenze oko kubanda-zolula zonke izihlunu ozisebenzisileyo, ubambe imizuzwana engama-30. Ukwandisa uluhlu lwakho lokunyakaza kunokukwenza ungabikho engozini ngexesha lemisebenzi yemihla ngemihla.

34. Yolula ukomelela. Olunye uphando lubonisa ukuba ukolula iqela le-muscle osanda kusebenza phakathi kweeseti kunokunyusa ukuzuza kwamandla ngama-19 ekhulwini. (Eyeleleneyo: Kutheni ungaze utsibe i-Cooldown yasemva kokusebenza)

35. Kwaye yiba bhetyebhetye nawe. "Akunyanzelekanga ukuba ube yingcwele yomzimba ukuze ufumane iziphumo," utshilo uMaureen Wilson, umnini, umqeqeshi, kunye nomqeqeshi eSweat Co Studios eVancouver. "Landela isicwangciso se-80/20: Iipesenti ezingama-80 zonyaka, uya kuzilolonga rhoqo kwaye utye kakuhle. Yazi ukuba uya kuthambisa iipesenti ezingama-20 zexesha ngenxa yeholide kunye nexesha elibekiweyo lokusebenza. into engenanto okanye engenanto, kunokwenzeka ukuba unamathele kuyo ebomini. "

Uphengululo lwe