Tora Muviri Wemahara Kubva Kumba: Gumi Matipi ehunyanzvi

Kuwana muviri wemhenderekedzo yegungwa kubva pamusha mwaka mwaka usati watombotanga kuri nyore sekushandisa maminetsi makumi maviri pazuva uchiita maekisesaizi akanaka kubva kuimba yekutandarira, yako yekuseri, kana chero mraba mita iwe ungachengeta wakasununguka munzvimbo yako wega.

Kuti tiwane mamwe ekurovedza akanaka ekuti utore bhishi muviri kubva kumba, isu takabvunza nharaunda kune avo nyanzvi nyanzvi mazano uye zvakaitika, uye ivo vakauya neakasiyana maitiro ekurovedza ayo chero munhu anogona kuishandisa, kubva kumaminitsi mashoma pazuva isina zvishandiso kuitisa kuitisa nguva yakareba uine diki yekudyara.

Ndeapi maitiro aunofarira ekutora muviri webhishi kubva kumba? Tizivisei mukutaura, uye titumireiwo mifananidzo yenyu pamwe nenyaya yenyu kuti tivoneke!

Iwe unayo here tangi yekugadzirira gungwa muviri une mashoma michina kubva kumba? Ndeipi nyowani inodikanwa mumafungiro ako, maitiro ekuishandisa nemazvo, mhedzisiro?

Amber DiPietro: wedzera Cardio kune yako maitiro - yakakura kuderedza uremu

Kunyangwe paine zvakawanda zvekushandisa kuti uzadzise kumba kwemahombekiri muviri, ini ndinokuyeuchidza kuti kudya kuchave 70% yemigumisiro iwe yauri kutsvaga.

Mazano anokosha enyama yemahombekombe:

Kana iwe uri mapaundi mashoma uchinyara kunzwa muhombe mune yako sutu, wedzera Cardio kune ako maitiro. Cardio yakanakira uremu, uyezve, Cardio vascular hutano.

Shandisa uremu hwemuviri, hatipe muviri kushandira uremu hwakakwana chikwereti. Ivo vanokupa iwe mukana wekuvaka simba uye kushanduka, kutora majoka ako kuburikidza yakazara yakazara yekufambisa, inogona kuvandudza kumira uye kuderedza kukuvara njodzi. Edza kunze squats, kusundira-kumusoro, vanokwira makomo, burpees, lunges, mapuranga, kugara-ups, kusvetuka jacks. Iko kunogadziriswa kune chero huwandu hwekusimba.

Mabhande anopesana anowedzera zvikuru kune basa repamba kunze, ivo vanogona kuwedzera kuwedzera uye kuvaka simba, kutsungirira, uye kuvaka tsanangudzo iwe yaunofunga nezvayo yemahombekombe muviri. Iwe unogona kuwedzera yakatevedza nzira, dhongi kukanda, kutapa squats, clamshell, uye glute bhiriji kuti ushande pamakumbo uye glutes. Iwe unoda kuve nechokwadi chekuti ibvi rinogara richiteedzera mune-mutsara neyechipiri uye yechitatu chigunwe kuti udzivise kukuvara. Kune maoko edza rwodzi rwedenga ,gere pasi ruoko rumwe chete, bvarura nepakati, uye triceps pamusoro wepamusoro wekuwedzera.

Stacy Caprio: ita mapuranga epamberi neparutivi zuva rega rega

Zano rangu rekutora muviri wemhenderekedzo kubva kumba nderekuita kumberi nekumapuranga mapuranga mazuva ese. Kuti uite izvi haudi chero chinhu kunze kwemuviri wako, uye unongoshandisa maoko ako ekumberi pasi pasi nezvigunwe zvepasi uye muviri wako wese wakasungirirwa uchishandisa simba rako kuti ugare kumusoro. Unogona kuita mapuranga epamberi neparutivi kweminiti yega yega, zorora maminetsi pakati uye ita 5 zuva rega rega kutanga kuona toned AB nemhedzisiro.

Jenn W: tambo dzekusvetuka dzinogona kupisa kusvika ku1900 macalori paawa!

Ini ndichangobva kunyora zvakati wandei ezvinyorwa pane yakanak kwazvo homeout Workout zvishandiso zvehuremu - heano mabhatani kwavari:

• Zvakanakisa zvekumba zvekushandira zvishandiso zvehuremu
  
• Inofanirwa-kuve nemidziyo midiki yekurovedza yenzvimbo diki
  

Imwe yedzidziso dzakanyanya kubata kuti muviri wepa beach gadzirira ndeyekusvetuka tambo. Inogona kupisa anosvika 1300 calories paawa! Tambo dzejumha zvakare dzakachipa zvakanyanya uye dzinogona kushandiswa chero kupi. Uye kana iwe usingade kuisa mari tambo yekusvetuka, iwe unogona kugara uchiita chiitiko nefungidziro yekusvetuka tambo - hapana michina inodiwa zvachose.

Greg Brooke: kettlebells inogona kutsiva huwandu hwekushandisa bulkier

Tichifunga nezvenguva dzino dzisina chokwadi, vanhu vazhinji vakawana zvichinetsa kushanda uye kunamatira pakudya kusinei nekungodya.

Kunyange paine akawanda ehutano hwehutano anoshanda zvakakwana pamba, mamwe anogona kunge asina michina inodiwa. Uye nepo mafiestaini uye masitimu ehutano ari kuvhurika back up, mamwe anogona kunge asina kugadzirira kugadzira iyo kusvetuka ... zvakadaro.

Asi, kana wafunga kupa kushanda kumba edza, nhau dzinonakidza ndedzekuti muviri wemuviri haufambe nzvimbo yekusimbisa muviri, masimbi chaiwo kana zvimwe zvekushandisa. Sezvinoreva zita iri, uremu hwemuviri wako hunoshandiswa kubatsira kutema, kutambanudza uye kuchengetedza muviri wako, sezvo uchibatsirwa nekufamba kwemuviri kwaunoda kuti ugare uine hutano. Zvese zvaunoda isimba shoma, muviri wako chairo uye mashoma ekurovedza muviri.

Unogona kutanga neiyi imwe: Huremu Yoga squat. Izvi zvichabatanidza matako ako, ma quads, hamstrings uye musimboti pamwe nekuvandudza kutendeuka kwako kwese. Squat pasi zvakadzika sezvinobvira nemaoko ako akatwasanuka pamusoro, tevera zvigunwe zvako uye tungamidza makumbo ako sezvazvinogona, wobva wadzokera kumashure kune squat chinzvimbo, simudza maoko ako kumashure pamusoro uye simuka.

Iye zvino, kana usine hanya nekugadzira diki kuita mari mune imwe chete yakanaka yekurovedzera chishandiso, sarudza ma kettlebell. Izvo zvinodikanwa kune chero imba yekurovedza muviri, sezvo zvisingatore nzvimbo yakawanda, zviri nyore kutenderera painenge ichidikanwa, uye inoda chero kusagadziriswa, kupfuura kuchenesa kwakapfava. Asi chikuru chinhu pamusoro pe kettlebells ndechekuti vanogona kutsiva huwandu hwakati bulkier, husina-mashoma mashandisiro emidziyo yekurovedza nekuti anokwanisa kushandiswa muzvikamu zvinokwanisa kunangana nechero chikamu chemuviri. Kune varume, zvinokurudzirwa kutanga ne12 kana 16 kg, uku vakadzi vachiwanzo tanga ne8 kg. Vakawanda vakasimba vanofarira kufarirawo kushanda nepakati yehuremu hwakaenzana.

Patricia J: tsvaga zviyero pakati pekudya kwakaringana uye nekurudyi kushanda kunze

Kuti uwane muviri wako wezhizha iwe unofanirwa kuwana chiyero pakati pekudya kwakakodzera uye nekurudyi kushanda kunze, kana zvasvika kune hutano, iwe unofanirwa kumwa mvura yakakwana kuti ugare uine hydrate, sanganisira yakakwira protein protein mukudya kwako kubatsira kuvaka muswe wako muswe, cheka doro uye shuwa yakakura kana munyu mune zvemukati chikafu.

Iye zvino ngatitaure nezvekubuda kwebasa, ini ndinokurudzira HIIT yekupisa macalorie nekukurumidza kupfuura zvakajairika Cardio kana iwe uchitsvaga mhedzisiro inokurumidza, nekuti kumusoro muviri shande kunze, chishandiso chaunoda chete is dumbbells uye isu tese tinoziva mashandisiro atinoita izvi, uye vhiri rengoro. Maitiro aunoshandisa vhiri re ab zvakapusa, unotanga pasi nemawoko nemabvi, iwe unobata abr roller grip kubva kumativi ese, unotanga kuenda kumberi zvishoma nezvishoma uine roller uchibva pakati penzvimbo yako kuita chibvumirano chako chekuita, ipapo unozvidhonza wadzokera kune yako yekutanga nzvimbo. iyo inzira inoshanda yekusimbisa baba wako uye kuti vawedzere kutsanangurwa.

Kune muviri wako wepazasi, bhendi yekupikisa rabha ichaita basa racho, pane zvakawanda zvaunogona kuita nazvo, zvakawandisa kazhinji muviri wakashanda unoshanda asi uchiwedzera kuramba kwavo senge squats, yakatevera band matanho, kumira glutes, kurova kumashure uye akawanda zvimwe.

Lyuda Bouzinova: kuvaka-muviri vanoshanda vanokundikana kushanda mwoyo

Dambudziko nderekuti masimba ekuvaka-muviri anogadzira masheya akakura anonamira pakutadza kushandira mhasuru yakakosha yezvose: moyo. Muviri weRean unoshanda uye unotsungirira. Basa rinoreva kuti tsandanyama uye ma tendon emuviri wako anogona kushanda zvakabatana, nekuda kwechimwe chinhu chemuviri. Muviri wako unenge wanyatsogadziriswa, kukasira, kuchinjika, kusimba uye nekukurumidza. Kutsungirira kunoreva kuti wakagadzira mamhasera anozogara hupenyu hwese- chimwe chinhu chisingavakwa nemuviri. Huru, hunyoro hwemhasuru dzinoshandura kuva mafuta nekukurumidza kana ukasadzisega nguva dzose. Mukupesana, kana iwe ukavaka yakasendama tsandanyama kuburikidza neanonda muviri muviri chirongwa, uchave unayo kweupenyu. Kubvisa nguva kubva pakudzidziswa kwako hakuzokonzere kuwana uremu hwakakura kana kupera mhasuru.

Dan Chojnacki: uremu hwako wemuviri unogona kupa yakawanda mibairo

Chikamu chega chechokwadi chemidziyo yaunoda kumba, kuti upinde mumahombekombe akagadzirira, ndiwo muviri wako. Kune zvisingaverengeki muviri-uremu kurovedza muviri izvo dzinovandudza yako  Cardio hutano,   simbisa tsandanyama dzako, uye torch makalori. Zvese izvi zvinobatsira zvinotungamira kurasikirwa kwemafuta uye tsandanyama tsananguro, ese ari maviri kiyi yekuratidzira yako bhishi bod. Vanhu vazhinji vanofunga kuti havangakwanise kuwana mhinduro pasina zvinodhura kana zvimedu zvemidziyo, asi izvo hazvisizvo. Hwako uremu hwemuviri unogona kupa yakawanda yemhedzisiro, iwe unongo fanirwa kuve nechokwadi chekuita kwako kunoenderana nechido chako.

Kana iwe uchida kukwirisa yako pamhene yekusimba nemimwe midziyo yakapusa, iwe haugone kuenda zvisizvo nema dumbbells. Dzakasiyana siyana, dzisingadhuri, uye dzinogona kushandiswa kwesimba, kutsungirira, uye kurovedza muviri. Dumbbells inokubatsira kukwikwidza mhasuru dzako munzira itsva nekusiyana kwekupokana kuri mumasuru ako. Kugara uchinetsa muviri wako munzira dzakasiyana-siyana unomanikidza kuti uchinjane, kushanda nesimba, uye pakupedzisira kupisa mamwe macalorie.

Ahmed Ali: iwe unofanirwa kuderedza uremu kuitira kuti udurure mafuta emuviri

Izvo zvakakosha kuti unzwisise kuti kuti uwane muviri wegungwa, iwe unofanirwa kunge uine mashoma emafuta emuviri. Iwe unofanirwa kuderedza uremu kuitira kuti udurure mafuta emuviri. Nyanzvi dzinokurudzira kurasikirwa 1-3 mapaundi ako uremu hwemuviri, pasvondo. Kuderedza uremu nekukurumidza nekukurumidza kunogona kuva nemhedzisiro yehutano. Saka ita shuwa kuti calorie yako yekudya ingangoita yakananga.

Mukufunga kwangu, kudzidzira kupindirana, kunowanzotaurwa seyakakwira-intensity nguva yekudzidzira (HIIT), ndiyo yakanakisa nzira yekudzidzira kuderedza uremu uye kunyatsonanga nzvimbo dzakasindimara dzemhasuru. Iyo yakanaka yekumisikidza uye inoburitsa kunze iyo yakataridzika kutarisa kuti isu tese tinoda.

ZVIRATIDZO - Imwe ongororo yakaitwa mu9 varume vanoshandira vakawana kuti HIIT yakatsvaira 25-30% mamwe makorori paminiti pane mamwe marudzi emitambo, anosanganisira kudzidzisa huremu, kutasva bhasikoro, uye kumhanya munzira yekutsika.

Izvi zvinoreva kuti HIIT inogona kukubatsira kupisa macalories akawanda uchishandisa nguva shoma uchirovedza muviri. HIIT iri nyore kupinza muitiro yako yekurovedza muviri uye haidi michina yakawanda kana.

MUFANANIDZO - squat inosvetukira makumi maviri sec, ichiteverwa ne burpees ye 20 sec. Zorora kwe45 sec uye dzokorora.

APP RECOMMENDATION - Kune avo vanhu vasingazive Nike yekudzidzira kirabhu, ndinovakurudzira zvakanyanya kuti vashandise uye inozoshandura hupenyu hwako (mazhinji workouts ari HIIT yakavakirwa). Izvo zvakakwana kuti uwane muviri wako wepasi.

Steve: yakawanda yekushandisa kubva kumba haidi michina yakawanda

Kutaura chokwadi zvizhinji zvekushanda kwandinoita kubva kumba hazvitombodi midziyo yakawanda, asi zvine pundutso yakakura, senge chin chinosvinura icho chiri chikamu chemiitiro yangu yemazuva ese, unogona kushandisa nzvimbo dzakasiyana dzekugona kubata yako kumashure, mapfudzi nemaoko. Chimwe chinhu chakareruka asi chakakura isimba rebhendi bhendi, inopa chakakodzera chinopesana nevakawanda vangu vanoshanda. Chekupedzisira asi chisiri chidiki, kusvetuka tambo, inosimbisa muviri wako mu genera uye inosimbisa iyo, yakakodzera calorie kupisa zvakare.

Dr. Len Lopez: kwemaminitsi mashanu Push-Pull Workout ndiyo chete inotora

A 5 miniti Push-Pull Workout ndiyo chete inotora kuti uwane hukuru hwemahombekombe muviri kutarisa kune Upper Muviri wako.

Aya ma2 ekurovedza muviri, Push-ups uye Pull-ups anoshanda ese makuru emhasuru yemuviri wako wepamusoro. Push-ups shanda pachifuva, mapendekete uye triceps, nepo Pull-ups ichinongedza musana wako, biceps uye forearms.

Usaregeredza hafu yemuviri wako wepamusoro, nekuti haugone Kuita Dhonza-up.

Chii chikuru nezve Yangu Inotakurika Pure-up Bar ndechekuti iwe unogona Workout munzvimbo yako yekugara, kunze, hofisi, bootcamp, munzira ... YAKANAKA.

Hapana Doorway, Hapana Bolting, Hapana Zvishandiso Zvinodiwa !!!

Iyi ipfupi-maminetsi mashanu Ekukwiridzira Workout inowana yako testosterone uye kukura mahosi mazinga kumusoro, uye izvo zvichakubatsira iwe kuvaka wakatsiga tsandanyama uye kupisa mafuta. Zvakanakisisa zveZvese, vakadzi vanogona ikozvino kuita dhizaini!

Iyo iri pasi pemadhora zana uye inogona kutengwa online neAmazon.

Mibvunzo Inowanzo Bvunzwa

Ndingaite sei kuti ndigare ndakakurudzirwa kutevera aya emusha worktout twips?

Kugara kukurudzirwa kunosanganisira kuisa zvinangwa zvine musoro, vachitevera kufambira mberi kwako, uye vakasiyana mashura ako ekushandira kuti vanakidze. Rangarira kupemberera zvidiki zvidiki uye funga nezvekubatanidza bward buddy kana kujoina epamhepo mamiriro ekunze ekuwedzera rutsigiro uye kuzvidavirira.