Shawarwari 11 don Kashe Gym-jin tsoro da Ƙarfafa Amana

Wadatacce

• Yi Bincikenku
• Dress the Part
• Tafi A Shirye
• Ka tuna: Kowa Yana Nan
• Sanin Wanda Zai Tambaya
• Lokaci Yayi Dama
• Kawo Aboki
• Ba da Gargadi na Gaba
• Binciken yanayin
• Tafi Da Kan Ka
• Shiga ciki Ku Fita
• Bita don

Kuna shiga cikin dakin motsa jikin ku, duk an harba ku don gwada wannan sabon aikin na HIIT Rowing Workout da kuka karanta game da… zufa na zubowa yayin da suke jere, gudu, da zagayawa ta hanyan da ba za ku iya bugawa ba ko da a cikin mafarkin da kuka fi so. Tabbas, har yanzu akwai injinan kwale-kwale a buɗe, amma kwarin gwiwarku ya ƙafe kuma kun tashi zuwa jin daɗin injunan nauyi na yau da kullun, kuna yi wa kanku alkawari cewa za ku gwada wannan sabon motsa jiki gobe-lokacin da gidan motsa jiki ya ɗan ɓata.

Gym-tsoratarwa shine gaskiyar rayuwa. Ko kun firgita game da ƙoƙarin gwada aji daban-daban fiye da yadda kuka saba, shiga cikin sabon gidan motsa jiki, ko ma kawai ɗaukar dumbbells a cikin sashin wasan motsa jiki wanda galibi bros ke ɗaure da su, rashin tsaro na iya samun mafi kyau na kowa. Don haka mun tambayi manyan masu horarwa don mafi kyawun nasihu kan yadda ake tura shakku na kai da girgiza aikin motsa jiki-kowane lokaci.

Yi Bincikenku

Hotunan Corbis

Idan kun fara sabo kuma kuna da 'yan zaɓuɓɓuka, nemi ƙaramin gyms ko ɗakin karatu, in ji Sara Jespersen, mai haɗin gwiwa kuma darektan motsa jiki na Trumi Training. "Ƙananan wuraren motsa jiki suna kula da sababbin mutane don yanayin motsa jiki, saboda haka za ku ji daɗin kwanciyar hankali ta atomatik. Bugu da ƙari, ba za ku buƙaci taswira don kewaya sararin samaniya ba." Gidan wasan motsa jiki-kamar barre ko guraben wasan motsa jiki-kuma suna sa sabbin shigowa su sami nutsuwa, in ji ƙwararren mai horarwa Amie Hoff, shugaban Hoff Fitness. Babu ƙaramin ko gidan motsa jiki kusa da ku? Karanta sake dubawa na manyan cibiyoyin motsa jiki, kuma zaɓi waɗanda ke da suna don maraba. (Duba wasu Abubuwa 7 da za a yi la'akari da lokacin zabar Gym.) Hakanan mai kaifin baki: cin gajiyar zaman horo na kyauta mafi yawan gyms suna bayarwa ga sabbin masu shigowa.

Dress the Part

Hotunan Corbis

Kun san lokacin da ba ma jin tsoro? Lokacin da muka sani muna kallon freakin' ban mamaki. Jespersen ya ce "Duk lokacin da kuka gwada sabon abu, ku haɗa kanku ta hanyar da za ta sa ku ji alfahari da kwarin gwiwa." "Wataƙila babban abin ɗamara ne, waɗancan safaƙƙun gwiwowi waɗanda kawai ba za su daina ba, ko sabbin takalman ku. Wani abu da ke sa ku ji daidai da ku." (Ɗauki ambato daga waɗannan Celebrities 18 waɗanda ke da ban mamaki a cikin Tufafin motsa jiki.)

Tafi A Shirye

Hotunan Corbis

Samun cikakken shiri kafin ku shiga dakin motsa jiki zai kara kwarin gwiwa, wanda zai sauwake yin watsi da tsoratarwa, in ji mai horar da kai Jenny Skoog. "Rubuta shi kuma yi wa kowane mai ba da shawara, saiti, da motsa jiki. Ba za ku je kantin kayan miya ba tare da lissafin ba, daidai?" (Mun rufe ku da tsare-tsaren horonmu.)

Ka tuna: Kowa Yana Nan

Hotunan Corbis

A cikin kalmomin Sam Smith, ba kai kaɗai ba ne. "Mu duka-har da maza da mata a cikin siffar kisa-zamu iya jin dadi a dakin motsa jiki a wasu lokuta," in ji Hoff. Har ma ya fi ƙarfafawa: kowa ya damu da kansa sosai da ba sa kula da ku sosai. "Yayin da zaku iya jin kamar mutane suna lura cewa ba ku da masaniyar yadda ake sarrafa injin, inda ɗakin tururi yake, ko sanin bicep ɗinku daga tricep ɗinku, amince da ni-babu wanda ke kallo ko kulawa da gaske."

Sanin Wanda Zai Tambaya

Hotunan Corbis

Kuna son gwada ma'aunin nauyi, amma kuna jin kunyar motsa jiki daga taron bros ɗin da ke rataya a wannan yankin? "Samu mutanen da suka dace a kusurwar ku," in ji Jespersen. "Lokacin da kuka shiga, gaya wa duk wanda ke kan tebur cewa kuna son gwada wasu ma'auni kyauta kuma kuna buƙatar mai horar da abokantaka wanda ke da kyau tare da masu farawa don ba ku saurin gabatarwa. Yana da sirrin masana'antu cewa duk masu horarwa suna yin wannan kyauta." ta bayyana. Ko kuma kawai tambayi abokin wasan motsa jiki mai kallon motsa jiki-mafi yawan zai yi farin cikin taimakawa. (Bugu da ƙari, Neman Taimako yana sa ka zama mafi wayo!) Wataƙila ka guje wa waɗanda ke sanye da belun kunne, ko da yake, tabbataccen alamar cewa suna cikin yankin ba don yin hira ba.

Lokaci Yayi Dama

Hotunan Corbis

Sanin lokacin mafi yawan motsa jiki (yawanci ranakun mako tsakanin 5 na yamma zuwa 7 na yamma), kuma idan kuna jin rashin tsaro game da motsi ko injin da kuke son gwadawa, yi la'akari da tafiya a hankali, in ji Felicia Stoler, likitan rijista da motsa jiki physiologist, kuma marubucin Rayayyun Skinny a cikin Fat Genes.

Kawo Aboki

Hotunan Corbis

Babu abin da zai sa ku ji kwanciyar hankali fiye da samun aboki a gefen ku, in ji Hoff. Kawai tabbatar cewa duka biyun kuna da manufa ɗaya a zuciya: don samun babban motsa jiki. In ba haka ba, za ku iya ƙare yin taɗi maimakon gumi, ko ɓarna da juna maimakon sama. (Ko kuma kawo mutumin ku tare: Alakar ku tana da alaƙa da lafiyar ku.)

Ba da Gargadi na Gaba

Hotunan Corbis

Kada ku jira malamin ajin da kuke ƙoƙari a karon farko don tambayar ko akwai sababbin masu zuwa don yin bututu, ya yi kashedin Hoff-in ba haka ba za ku ji a fili, kuma ba da gaske kuke ba mace mai kulawa ba. lokaci mai yawa don jin ku fita. Mafi kyawun fare: nuna mintuna biyar zuwa 10 da wuri kuma gaya mata sannan. Hakanan tambaya idan akwai tsohon soja a ajin da za ku iya tsayawa ku bi, in ji Jespersen. "Za su gabatar muku da cikakken mutum don taimaka muku kewaya aikinku na farko ba tare da jin kuɗaɗe ba, kuma tabbas wannan mutumin zai ƙarfafa ku a hanya." (Duba ƙarin shawarwarin motsa jiki na mafari.)

Binciken yanayin

Hotunan Corbis

Ko kuna zuwa sabon gidan motsa jiki ko a ƙarshe kuna ɗorawa a kan sabon kayan aiki, yana da kyau ku rataya baya da farko kuma ku shimfida abubuwa kafin ku nutse. yin amfani da keken tsaye a ƙaramin juriya na mintuna biyar zuwa 10 yayin da kuke tattara bearings ɗinku kuma ku duba shimfidar ƙasa. Kawai saita kanku madaidaicin lokacin iyaka kuma ku liƙe shi. (Yayin da kuke ɗumi, gwada sauraron wannan jerin waƙoƙin don Kickstart Your Workout.)

Tafi Da Kan Ka

Hotunan Corbis

Sauya abubuwa yana tsoratarwa sosai, don haka kada ku damu da ɗaga nauyi mai nauyi ko ƙusa kowane motsi lokacin da kuke gwada wani abu daban, in ji Stoler. Yi amfani da ma'aunin nauyi don saitinku na farko ko tafi don abubuwan da aka gyara a cikin azuzuwan har sai kun ji daɗi da fom ɗinku-sannan danna ƙarfin. (Ƙara koyo game da lokacin da za a yi amfani da nauyi mai nauyi vs. Masu nauyi.)

Shiga ciki Ku Fita

Hotunan Corbis

Kuna mutuwa don gwada wasu nau'in goblet squats (ko ɗaya daga cikin waɗannan motsa jiki na dumbbell), amma ɗakin nauyin kyauta yana da alama inda duk "manyan bros" ke taruwa, kuma duk abin da testosterone ke sa ku ji tsoro. Magani: shiga ciki, ɗauki nauyin da kuke buƙata, kuma fita zuwa yankin da babu komai ko kuma inda kuka fi jin daɗi, ku ba da shawarar Hoff. Akwai yiwuwar, babu wanda zai rasa su. Kawai tabbatar da maye gurbinsu idan kun gama.

Bita don