Cov Lus Qhia Qoj kom Toughen Up Koj Cov Kev Ua Haujlwm

Zoo Siab

• Tua Tsiaj Koj Cov Tsav Tsheb Sib Tw
• Tau Txais Me Me Qhov Tshuav
• Tuav nws
• Hnav kom vam meej
• Ua Koj Li Kev Tawm Tsam Kev Loj Hlob ntawm Kev Ua Si Haus Dej
• Pump Up Cov Jam
• Muab tso rau ntawm koj lub ntsej muag Game
• Ua Run-Workout Sandwich
• Stare Into the Face of Inspiration
• Mus Ntxiv Chav Kawm Nyhav
• Taug Kev Taug Kev Mus Ib Txhis
• Tshuaj xyuas rau

Koj ntaus lub gym txhua hnub, thiab koj tau txais koj li niaj hnub: hnub Monday khiav, hnub Tuesday tus kws qhia, Wednesday weightlifting, thiab lwm yam.

Tab sis qhov teeb meem nrog kev ua haujlwm niaj hnub yog tias nws yog ib qho niaj hnub. Raws li ib tus kws qhia yuav qhia rau koj, tus yuam sij ua kom koj lub cev zoo li qub yog sib xyaw nws. Lub cev yoog mus rau kev tawm dag zog sai, yog li yog tias koj tab tom ua tsib mais khiav ntawm tib lub sijhawm tsib hnub hauv ib lub lis piam, koj lub cev yuav hloov pauv, thiab qhov ua tau zoo yuav txo qis. (Qhov no kuj yog ib txoj hauv kev uas koj tau teeb tsa koj tus kheej rau kev tawm dag zog.)

Hloov pauv koj qhov kev tawm dag zog tsis tas yuav xav tau kev hloov kho ntau. Hloov chaw, sim ua 11 lub tswv yim qoj ib ce los ntawm cov kws qhia sab saum toj txhawm rau ua kom koj cov calories hlawv ntau dua thiab xyuas kom koj tau ua tiav txhua qhov kev tawm dag zog nrog pawg tawm hws ntawm koj txhais taw.

Tua Tsiaj Koj Cov Tsav Tsheb Sib Tw

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"Ua piv txwv tias koj tab tom sib tw nrog txhua tus neeg hauv chaw dhia ua si," tus kws qhia Abigail Bales hais. "Ntawm tus treadmill, sim tawm nrawm lossis khiav tus neeg nyob ib sab ntawm koj. bar los ntawm tuav lub luj hnyav tshaj plaws. " Yog tias koj yog ib tus neeg uas vam meej ntawm kev sib tw, koj tuaj yeem yuav luag ib txwm nrhiav txoj hauv kev (zoo!) ua rau koj tus kheej tawm tsam lwm tus. Tej zaum tsuas yog tsis tshaj tawm qhov kev xav sib tw rau koj cov phooj ywg mus ncig ua si.

Tau Txais Me Me Qhov Tshuav

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Ua kom koj lub zog kev cob qhia lossis kev tawm dag zog lub cev hnyav dua los ntawm kev ntxiv qhov sib npaug. "Tig ob sab kev tawm dag zog ib leeg," hais tias Deborah Horton, tus kws qhia qoj ib ce ntawm Crunch Gym hauv NYC. "Hloov ntawm kev ua haujlwm tsis tu ncua ib zaug, sim ua ib txhais ceg tuag. Tsis txhob ua sawv ntsug bicep curls, sib npaug ntawm ib txhais ceg hloov ob." Koj tuaj yeem tsim qhov tseem ceeb ib yam Kev tawm dag zog nyuaj dua los ntawm kev sawv ntawm BOSU lossis saum lub npog tuab, squishy lev, "uas yuav txhawb nqa cov leeg zoo sib xws nyob ib puag ncig ntawm pob taws thiab nce ceg kom tua hluav taws thaum lawv ua haujlwm hnyav dua kom muaj kev ruaj ntseg," Horton hais.

Tuav nws

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"Tom qab koj qhov teeb tsa tiav lawm, ntxiv tsib qhov zoo li qub kom ua tiav txhua qhov kev tawm dag zog," hais tias peb zaug Ironman, tus kws qhia, thiab tus kws qhia tus kheej Chris Mosier. "Ncua thiab tuav ntawm qhov siab tshaj ntawm cov leeg sib zog kom tau txais kev txhawb nqa ntxiv rau ib qho kev nqa. Qhov tuav tuav cov leeg ntau dua thiab pab txhim kho cov leeg nqaij. Piv txwv li, tuav koj tus kheej hauv qab ntawm kev thawb rau tsib feeb ua ntej. thawb mus rau sab saum toj, lossis qis dua rau squat thiab tuav hauv qab li 5-7 vib nas this, ces rov pib dua. "

Hnav kom vam meej

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"Txhua yam zoo dua hauv neon," hais tias HIIT IT! tus tsim thiab tus kws qhia Daphnie Yang. "Cov xim ci zoo li txiv kab ntxwv, daj thiab liab ua rau lub hlwb muaj zog. zog. Kuv cov neeg siv khoom thiab kuv muaj kev sib tw rau leej twg tuaj yeem hnav cov leggings craziest lossis cov yeeb yuj tshaj plaws. Ntxiv rau, yog tias koj tab tom ua haujlwm tawm ntawm lub iav, koj yuav muaj kev lom zem saib koj tus kheej! "

Ua Koj Li Kev Tawm Tsam Kev Loj Hlob ntawm Kev Ua Si Haus Dej

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Tiag tiag. "Xaiv ib zaj nkauj uas muaj lo lus lossis kab lus rov tshwm sim, thiab tsis txhob txhaj tshuaj lossis chug haus npias, ua kom tiav burpee-lossis koj qhov kev tawm dag zog xaiv-txhua lub sijhawm nws rov ua dua," tus kws qhia thiab Spartan SGX tus kws qhia Leanne Weiner hais. Yog li yog tias koj tab tom khiav, nres rau qhov burpee txhua lub sijhawm Andre 3000 hais tias "Hav Ya," ncua rau kev thawb thaum twg LMFAO qw txog "txhaj tshuaj," lossis poob thiab tuav lub plank txhua lub sijhawm Icona Pop tshaj tawm " Kuv tsis quav ntsej-Kuv nyiam nws! " Cov peev txheej hauv playlist yog qhov kawg tiag.

Pump Up Cov Jam

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"Cue Britney," Bales hais. "Koj xav tau lub cev kub? Koj ua hauj lwm zoo dua, bitch. Kuv ntaus nkauj ntawd thiab kuv zoo li, 'Yog kuv ua haujlwm!' Kuv ib txwm ua haujlwm hnyav dua thaum kuv cov nkauj nyiam. " Txawm hais tias koj tau txais adrenaline ntxiv los ntawm Eminem lossis Ib Qhov Kev Qhia, tsis muaj kev txaj muag tawg suab paj nruag uas yuav ua rau koj lub zog hlawv zoo tshaj plaws.

Muab tso rau ntawm koj lub ntsej muag Game

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Daim npav ntsej muag game, uas yog. "Siv lub lawj ntawm daim npav rau kev lom zem kev sib tw nco," Weiner hais. "Ua ntej koj qhov kev tawm dag zog tsis tu ncua, muab ib qho kev tawm dag zog rau txhua qhov hnav hauv lub lawj. Xaiv 3-5 phaib - ntau daim npav, qhov nyuaj rau kev tawm dag zog - thiab nco lawv. Muab cov ntawv tso tseg thaum koj pib ua haujlwm. Thaum ua tiav, ua qhov kev tawm dag zog cuam tshuam nrog daim npav koj tau kos, rau tus lej ntawm tus lej raws li qhia los ntawm daim npav (Jacks yog 11, Poj huab tais 12, Vaj Ntxwv 13, Ace 14) kom sai li sai tau thaum tswj xyuas daim ntawv kom raug. nco kev ua si: Rau txhua daim npav koj tsis nco qab lossis ua tsis raug, muab koj tus kheej 10 qhov raug nplua. (Auj!)

Ua Run-Workout Sandwich

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Mosier hais tias "Ntxiv ib mais kev khiav mus rau txhua sab ntawm koj qhov kev sib tw gym," Mosier hais. "Nws yog txoj hauv kev zoo los txhawb koj lub zog hlawv calories thiab xyuas kom koj ua tiav lub zog." (Saib? Tsis yog txhua cov lus qhia txog kev qoj ib ce yog qhov nyuaj heev.)

Stare Into the Face of Inspiration

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"Nqa ib phau ntawv xov xwm. Tig mus rau daim duab ntawm tus neeg ncaws pob uas koj qhuas. Muab nws tso rau ntawm lub treadmill. Cia nws nyob ntawd rau lub sijhawm koj ua haujlwm," Yang hais. "Daim duab yuav thaiv lub sijhawm thiab kev ncua deb ntawm lub vijtsam, uas tuaj yeem cuam tshuam-thiab lub siab-nqaij-thiab koj yuav muaj peev xwm khiav tau zoo dua thaum koj tso koj sab hauv Maria Menounos, Kerry Washington, lossis Kara Goucher. " (Lossis mus rau ntawm Instagram thiab tshawb xyuas cov 7 Fit Fashion Models Ua raws li Fitspiration.)

Mus Ntxiv Chav Kawm Nyhav

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Raws li nyob rau hauv, max koj tus kheej tawm. Bales hais tias "Kuv nce qhov hnyav ntawm kuv qhov teeb tsa kawg, tsuas yog saib seb muaj pes tsawg tus neeg sawv cev kuv tuaj yeem ua ntawm qhov hnyav tom ntej," Bales hais. "Nws ua rau kuv tsis txhob poob qis, thiab qee zaum qhia kuv tias kuv tau npaj txhij los ua kuv qhov kev ua si."

Taug Kev Taug Kev Mus Ib Txhis

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Hloov chaw ua ob lossis peb txheej ntawm ib qho kev tawm dag zog, pib nrog txheej 10 reps thiab ua haujlwm koj txoj kev nqes-tsis muaj kev so hauv nruab nrab-ua cuaj reps, tom qab yim reps, thiab ntxiv rau kom txog thaum koj poob rau ib qho. "Kev xav, koj tuaj yeem dag koj tus kheej rau qhov xav tias qhov no yog kev tawm dag zog yooj yim," Mosier hais. "Tab sis nws yuav tsum siv lub siab ntev thiab kev nyuab siab los thawb dhau qhov kawg."

Tshuaj xyuas rau