Umsebenzi oQeqeshayo woQeqesho lokuTyhafisa iiNjongo zakho zoKulunga

Umxholo

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Nokuba uyathanda ukukhwela ibhayisikile, ukubaleka, okanye ukudlala intenetya, kuyalingwa ukuba uzenzele umdlalo owuthandayo konke zokuzilolonga kwakho. Kodwa ukutshintsha inkqubo yesiqhelo kufanelekile, utshilo umqeqeshi kunye nokusebenzisa injingalwazi yesayensi uJessica Matthews. Ayipheleli nje ekunciphiseni umngcipheko wokulimala, kodwa uqeqesho olunqamlezileyo lunceda ukukhulisa ukomelela komzimba-kwaye lunokukwenza ngcono kwimisebenzi oyithandayo. Fikelela kwiinjongo zakho zokomelela komzimba ngokukhetha enye indlela efanelekileyo yokusebenza. (Emva koko jonga ezona ziteki zintle zokuChitha iiRoutout Workout zakho.)

Ukuba uyafuna: Shicilela ngokukhawuleza

Zama: HIIT

Ukuqeqeshwa okuphezulu kwexesha lokuphumla, okanye ukusebenza kwe-HIIT, kuya kukunceda ufumane isantya, utshilo uMatthews. (Zama i-HIIT Workout That Tones kwi-30 Seconds!) "Ukusebenza ngamandla okuphucula amandla akho e-aerobic kunye nokusebenza komzimba," utshilo. Kwaye akunyanzelekanga ukuba usoloko ubaleka ukwenza ezo zithuba zokuzuza-ukwenza kwibhayisekile okanye kwi-elliptical okanye kwiklasi ye-HIIT kuya kunceda ukonyusa isantya sakho emgceni.

Ukuba uyafuna: Tsiba phezulu

Zama: Pilates

Nokuba ungumdanisi okanye ungumdlali webhasikithi, ukuba ufuna ukufumana ubude obungaphezulu, yiya kwiklasi yePilates. Ukutsiba kufuna amandla kwaye iklasi yePilates iya komeleza izihlunu zomlenze wakho kwaye ikwanyuse amandla akho okuthoba izihlunu zakho kwaye uyandise ngokukhawuleza-yiloo nto kanye oyifunayo ukuba utsibe emoyeni.

Ukuba ufuna uku: Phakamisa ngaphezulu

Zama:Plyo

Nokuba uhlala u-CrossFit rhoqo okanye ujonga nje ukuphakama kwamatye ekunyuseni amandla akho, uqeqesho lwe-plyometric-ukuhamba njengokutsiba kweesquat, i-burpees, kunye nokutsiba kwebhokisi-kuya kukunceda ufike apho. "Uqeqesha amandla esenza intshukumo ekhawulezayo," utshilo uMatthews. Ukuhamba ngokukhawuleza, okuphindaphindiweyo (njengaleyo yesicwangciso samandla e-plyometric) ungasebenzisi naluphi na uxhathiso lwangaphandle, kodwa baya kuba nemisipha yakho isebenza kanzima-kwaye yenza inzuzo enkulu.

Ukuba uyafuna: Hamba umgama

Zama: Uqeqesho lwexeshana

Xa uqeqeshela umcimbi wokunyamezela, njengokuhamba ngebhayisikile ye-100-mile, ufuna indlela edibeneyo yokunyuka kwemigangatho yaseburhulumenteni kunye namakhefu amafutshane. Ukuba isiganeko sakho somgama sihamba ngebhayisikili, yehla kwibhayisikile kwaye wenze uqeqesho olufutshane lokuthintela ukunyakaza okuphindaphindayo. Ukuba uziqeqeshela ukubaleka iimayile ezingama-50, khwela ibhayisekile kwezo mithambo yethutyana.

Ukuba uyafuna: Sabele ngokukhawuleza

Zama: Isimo semidlalo

Kwimidlalo efana nentenetya, ixesha lokuphendula kunye nokubalula kubalulekile. “Iiklasi zokulungisa imeko yezemidlalo lukhetho oluhle,” utshilo uMatthews. "Ukuzivocavoca kuya kukhulisa amandla omzimba wakho ukukhawulezisa nokukhawulezisa, ukuze uvule i-dime." Ukuba usebenza wedwa, yenza umsebenzi wesantya kunye nokuhamba ngokukhawuleza njengokubhola okusekwe kumanqwanqwa.

Ukuba ufuna: Qubha ngokufanelekileyo

Zama: Yoga

Ukuphefumla okuzinzileyo, okunesingqi esifunwa kukuqubha yinxalenye yento eyenza kube nzima ukuba abantu abakulungeleyo ukwenza kakuhle equleni. Ukufumana ulawulo oluthe kratya, zama ukubandakanya iyoga kwinkqubo yakho. "Ugxininiso lokuphefumla kwiingqondo ezahlukeneyo / ngokwasemzimbeni luguqula kakuhle nakuwuphi na umthambo ozinzileyo," utshilo uMatthews. "Esi santya siphefumlayo singaluncedo echibini." Iimbaleki kunye nabakhweli zibhayisikile, abadla ngokudibanisa ukubhukuda ukujongana neetriathalon, baya kuzuza nakuqeqesho lwamandla, kuba ukuqubha kukuzilolonga umzimba wonke.

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