7 Txoj hauv kev yooj yim thiab muaj tswv yim rau kev tawm dag zog sab nraud

Zoo Siab

• 1. Ua Si Pob
• 2. Chalk Up Custom Circuit
• 3. Sim Koj Tus Kws Ua Haujlwm Ntawm Qhov Khiav
• 4. Ua ib hnub teb
• 5. Ua kom tau txais txiaj ntsig ntawm Backyard Features
• 6. Capitalize On Any Open Patch
• 7. Xaiv Zen Backdrop rau Koj Yoga
• Ntsuam xyuas rau

Tej zaum koj tau dhau los ua tus yeej ntawm kev ua burpees ntawm lub rooj zaum thiab rooj kas fes thaum lub caij ntuj sov txias, tab sis lub caij sov sov txhais tau tias koj tuaj yeem tsoo cov nyom lossis kev tsheb nqaj hlau rau kev tawm dag zog nrog chav me me ntxiv. Dhau li ntawm qhov chaw ntxiv thiab huab cua ntshiab, kev tawm dag zog sab nraum zoov tuaj nrog cov txiaj ntsig kev mob hlwb thiab lub cev: Kev tshawb fawb qhia kev tawm dag zog sab nraud daws kev ntxhov siab, txhawb kev xav, thiab ua rau kev tawm dag zog zoo li* ntau dua* yooj yim dua yog tias koj tau ua hauv tsev.

Txhawm rau kom tau txais txhua qhov txiaj ntsig, sim cov tswv yim no los tawm dag zog sab nraud. Yam tsawg kawg, lawv yuav ua rau koj zoo li tus menyuam yaus me me ntawm kev so dua.

1. Ua Si Pob

Nrog lub ntuj loj, koj tuaj yeem pov cov khoom uas tsis muaj kev txwv sab hauv. "Yog tias koj muaj kev ntaus pob, ntaus pob, ncaws pob, lossis ncaws pob, siv nws rau kev ncaws pob tshuaj," hais tias Ashley Joi, tus kws qhia nto moo thiab tus kws qhia ntawm Centr workout app. (Siv cov tshuaj no pob core workout, piv txwv li.)

Ib qho kev xyaum uas nws nyiam ua rau sab nraud: Sawv ntsug tuav lub pob nrog ob txhais tes, zaum zaum, tom qab ntawd tawg thaum koj pov pob pob saum taub hau thiab tom qab koj. Sprint kom khaws nws, khiav rov qab mus rau qhov chaw koj pib, thiab rov ua dua. (Related: Yuav Ua Li Cas Siv Lub Pob Ntaus Pob - Ntxiv rau, Ib qho Koj Yuav Muag Tam Sim No)

2. Chalk Up Custom Circuit

Tom qab qhov kev kaw cia tau pib lub Peb Hlis Ntuj tas los, Claudia Lebenthal, tus tsim ntawm kis las-chic lub vev xaib Style ntawm Kev Ua Si, tau pib tuav kev sib raug zoo nyob deb ntawm cov chaw pw hav zoov hauv nws lub tiaj nraum qaum tsev hauv New York, chalking cov npe ntawm kev tawm dag zog ntawm nws txoj kev tsav tsheb li 30-thib ob qhov chaw nres tsheb: thawb- nce, zaum, hauv caug siab. Lebenthal hais tias "Peb tau tsim qhov hnyav nrog lub raj mis thiab cov tshuaj ntxuav tais diav - txawm li cas los xij ua ke," Lebenthal hais. (Nov yog yuav ua li cas hnyav hauv tsev kom coj koj kev tawm dag zog mus rau qib tom ntej, thiab yuav ua li cas thiaj tsim kev sib tw ua haujlwm ib leeg rau koj tus kheej.)

3. Sim Koj Tus Kws Ua Haujlwm Ntawm Qhov Khiav

Thaum koj tawm ntawm koj lub voj, siv qhov xwm txheej kom tau txais qee yam kev tawm dag zog. Lebenthal hais tias "Koj tuaj yeem ua kev thawb lossis dhia thaum koj hla lub rooj zaum, nce qib ntawm cov ntaiv, thiab txawm tias tote ib pawg me me hauv koj lub pob fanny los qhwv ib ncig ntawm tus ncej," Lebenthal hais.

Sim SPRI's Flat Bands (Yuav Nws, $ 10, walmart.com) kom tawm dag zog sab nraud thiab ua qee qhov #tau txais.

SPRI Flat Resistance Band Loop Kit, 3 Pob $ 10.00 khw nws Walmart

4. Ua ib hnub teb

Ua tus cue los ntawm Crunch gym cov neeg nyiam ncaws pob Ua Si, hais tias Elle Young, pab qhia kev tawm dag zog uas tam sim no coj cov chav kawm sab nraud hauv Burbank, California, ntawm Astroturf ntawm lub chaw nres tsheb nres tsheb tig mus rau sab nraud. "Nws yog kev sib xyaw ua kis las: carioca, ncaws pob, ncaws pob ntsug dhia, ncaws pob ncaws pob," nws hais. Lwm qhov kev xyaum ua haujlwm (40 vib nas this ntawm kev ua haujlwm, ua raws li 20 vib nas this so) nrog cov kev sib tw xws li ua ob feeb ntawm squats rau kev tawm hws HIIT.

Tej yam ua yuam kev. Ib qho yuam kev tau tshwm sim thiab koj nkag tsis tau xa. Thov sim dua.

5. Ua kom tau txais txiaj ntsig ntawm Backyard Features

"Siv cov ntoo ua lub thauj tog rau nkoj rau kev sib ntaus sib tua ropes lossis TRX chaw nres tsheb yog ib qho kev lom zem rau kev txav mus los, thiab cov nyom tuaj yeem ua lub lev rau hauv av-kev cob qhia circuits," Young hais.

Hyperwear ua kom nruj dua, 20-ko taw Hyper Rope (Yuav Nws, $ 370, amazon.com) uas tsis xav tau lub thauj tog rau nkoj, yog li koj tuaj yeem siv nws los tawm dag zog sab nraum. Thiab TRX's Home2 System (Yuav Nws, $ 200, trxtraining.com) kuj tseem muaj qhov rooj qhib qhov rooj yog tias nag los caum koj sab hauv.

Hyperwear 20-Foot Hyper Rope $369.95 khw nws Amazon TRX Home2 System $200.00 khw nws TRX Training

6. Capitalize On Any Open Patch

Joi hais tias "Cia koj nkawm khau thiab koj lub hnab tawm, thiab koj yuav muaj peb qhov chaw sib txawv" uas koj tuaj yeem tawm hauv av," Joi hais. (Tsom iav, lub raj mis dej, thiab hnab ev ntawv kuj ua haujlwm - koj tau txais daim duab.)

Tom qab ntawd cia qhov kev ua si pib: "Koj tuaj yeem khiav ncaj qha rau ib qho thiab tom qab ntawd rov mus. Mus rau lub hom phiaj thib ob, koj tuaj yeem khiav rov qab rau nws thiab tom qab ntawd rov qab los," Joi hais. "Rau qhov kawg, ua ib qho kev sib tw thiab tom qab ntawd ib sab shuffle. Muaj ntau yam koj tuaj yeem ua tsuas yog txav ntawm peb lub ntsiab lus." (Los yog lob qee lub khob hliav qab thiab ua cov kev xyaum nrawm no.)

7. Xaiv Zen Backdrop rau Koj Yoga

Nqa koj li yoga lev mus rau qhov chaw ua si khoob tsuas yog qhov yooj yim tshaj plaws rau kev tawm dag zog sab nraud. Young hais tias "Kuv pom lub tiaj ua si me me los ua kuv hnub Sunday yav tsaus ntuj yoga, qhov uas kuv tuaj yeem ntsib lub hnub thaum nws teeb," Young hais. "Tsim qhov chaw nyob ntsiag to rau kuv tus kheej yog qhov loj."

Xaiv ib qho app zoo li Aaptiv rau kev qhia ua suab kom coj koj los ntawm kev sib tham, lossis yooj yim ntws los ntawm kev txais tos hnub thiab zoo li nyob ntsiag to. Young hais tias "Koj tuaj yeem siv cov kev xav ntawm lub cev no los txiav tawm tiag tiag," Young hais.

Shape Magazine, Plaub Hlis 2021 qhov teeb meem

Ntsuam xyuas rau

Kev tshaj tawm