Hanyoyi 6 don girgiza Ayyukanku na yau da kullun don bazara

Wadatacce

• Sculpt Tank Top Ready Arms
• Samun Abs a Gear
• Kula da Kan-kan ku
• Ƙara Wasu Spring zuwa Matakinku
• Fita Daga Ayyukanku na Aiki
• Kada Ka Nuna Kawai
• Bita don

Kun riga kun yi aiki tukuru don ku more abubuwan da kuka fi so (sannu, sa'a mai farin ciki!). Amma idan kuna son haɓaka shi don lokacin bikini, tweaking ɗinku na yau da kullun ba tare da wuce gona da iri ba na iya zama mai ɗaukar hankali (miloli nawa za ku iya shiga!?). Wannan shine dalilin da ya sa muka nemi ingantattun fa'idodin ƙoshin lafiya don gwada-da-gaskiya dabaru don haɓaka aikinku. Karanta don sauke 'yan fam, sautin wuraren tashin hankali, kuma, a ƙarshe, ji kamar tauraro a cikin rigar iyo.

Sculpt Tank Top Ready Arms

Hotunan Corbis

Debora Warner, wanda ya kafa kuma darektan shirye-shirye na Mile High Run Club, wani ɗakin studio na NYC wanda ke koyar da azuzuwan motsa jiki da horon ƙarfin juriya ga masu gudu. Idan kai mai tsere ne, ƙara ƙarfin horo ta amfani da babban nauyi da ƙananan reps sau biyu zuwa sau uku a mako zuwa tsarin aikin cardio don gina ƙwayar tsoka wanda zai taimaka maka ƙona ƙarin adadin kuzari, in ji ta. "Abin ban sha'awa ne samun tsokoki da tsayin daka a bakin teku," in ji ta, kuma ba za mu iya yarda da yawa ba - wanda shine dalilin da ya sa za ku same mu a cikin dakin nauyi ta hanyar karshen mako na Tunawa. (Gwada Ayyukanmu masu nauyi don farawa!)

Samun Abs a Gear

Hotunan Corbis

Bari mu fuskanta: Idan ya zo lokacin bazara, babban abin da ya fi damun mu shine ko abs ɗin mu a shirye yake. Amma ku tsallake ramuka, ku ba da shawarar Jillian Lorenz da Ariana Chernin, waɗanda suka kafa Dokar Barre. Madadin haka, gwada ƙoƙarin su don motsawa don OMG-cancantar abs: Riƙe katako na 30 na safiya kowace safiya lokacin da kuka farka da kowane dare kafin ku kwanta barci, ƙara matakan 15 ko 30 na kowane mako. A ƙarshen wata, za ku lura da ƙaƙƙarfan tushe mai ƙarfi. "Yayin da kuke riƙe matsayi mai aiki, kamar katako, fara fara ganin jikinku yana samun haske, ƙara ƙarfi, da ƙarfi tare da kowane sakan da ya wuce, haɓaka haɗin tunanin-jiki na gani a duk faɗin," in ji masu haɗin gwiwa. Yunƙurin ya zama ninki biyu-ƙari ga ƙarin ma'ana, zaku sami ƙarin tsarin zen ga yadda kuke kallon wannan bikini lokacin da kuka isa bakin teku.

Kula da Kan-kan ku

Hotunan Corbis

Manta fesa tans da sabon bikinis-yanzu shine lokacin da za ku bi da kanku daga ciki, maimakon waje a ciki. Boncing daga yoga zuwa bootcamp ko barre yana da kyau, saboda kuna aiki ƙungiyoyin tsoka daban-daban, amma duk wannan motsa jiki na iya kuma haifar da haɓakar lactic acid. "Mutane suna tunanin suna kula da jikinsu a zahiri, amma sun manta da abubuwan ciki," in ji Natalie Uhling, babban mai koyar da Radius. "Wasan motsa jiki ko tausa mai zurfi na iya taimakawa rushe tsokar tsoka. Ba za ku iya yin mafi kyawun ku ba kuma da gaske za ku sami mafi kyawun motsa jiki idan kuna ciwo daga lactic acid da aka gina." Idan ba za ku iya jujjuya tausa na wasanni na yau da kullun ba, mirgina kumfa zai iya taimakawa tsokoki masu ciwo. (Gwada waɗannan Motsa jiki guda 4 don ƙone kitse da Rage Cellulite.)

Ƙara Wasu Spring zuwa Matakinku

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Matakan kuzarin ku a zahiri suna ƙaruwa a lokacin bazara tare da ƙaruwar hasken rana, don haka tashar da ke ƙara ƙarfin kuzari cikin ƙarfin motsa jiki, in ji Grace Menendez, mai ba da horo a Crunch Gym a NYC. Plyometrics, ko horar da tsalle-tsalle, za su ba ku ƙarin buɗaɗɗen kuɗin ku ta hanyar ƙara abubuwan motsa jiki zuwa ƙarfin horon ku, ta haka ƙara saurin ku da ƙarfin ku, in ji ta. Manufar ita ce a yi amfani da mafi girman ƙarfi a cikin ɗan gajeren lokaci, don haka haɗa fewan darussan plyometric (kamar tsalle tsalle ko kettlebell swings) tare da ɗaga nauyi ko motsa jiki don ninka fa'idodi. (Fara yanzu tare da wannan Tsarin wutar lantarki na Plyometric.)

Fita Daga Ayyukanku na Aiki

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Tsayawa tare da motsa jiki ɗaya kawai ba zai sami jikin da kuke so ta lokacin rani ba. Horowa da ƙetare yana da mahimmanci don taimakawa haɓaka tsokar tsoka da haɓaka juriya ga ayyukan cardio, in ji Alex Isaly, babban mai horar da Radius. Wannan ba yana nufin shiga ƙarin sa'o'i a dakin motsa jiki ba, kodayake. Yi ayyukan motsa jiki sau uku ko huɗu waɗanda ke haɗa babban aiki, horo na motsa jiki, shimfiɗawa, da motsawa ta amfani da dumbbells 5 zuwa 8 a cikin ayyukan yau da kullun da kuke da su don yin sauti gaba ɗaya, raguwar wuraren da kuke son nunawa a cikin yanayin bazara kamar mara baya. riguna da gajeren wando. (Exhale's Core Fusion Extreme Workout yana haɗa shi duka.)

Kada Ka Nuna Kawai

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Ee, nuna har zuwa aikin motsa jiki shine rabin yaƙi, amma daidaita jikin ku yana da mahimmanci, in ji Jackie Dragone, darektan FLEXBarre a FLEX Studios. Idan tunanin ku yana wani wuri (kamar mafarkin farin rairayin bakin teku masu yashi), mai yiwuwa ba za ku saka kashi 100 cikin kowane motsa jiki ba. Yi dogaro da yadda za ku yi rashin lafiya za ku duba wannan bazara bayan an gama aji, amma ku ci gaba da kwakwalwar ku akan maƙasudin ɗan gajeren lokaci yayin aikin ku. "Mayar da hankali kan numfashin ku da haɗa numfashin ku da motsinku shine hanya mafi sauƙi don tabbatar da cewa kuna samun mafi kyawun aji," in ji Dragone. Wannan haɗin kai na tunani yana ƙara wani abu a cikin motsa jiki - kuma yana tabbatar da cewa ba ku hutu lokacin da ba ku buƙatar gaske!

Bita don