Whakapaia i roto i te 5 meneti

Toka Te Manawa

• Arotake mo

Akene kaore koe e whai haora ki te noho ki te whare omaoma i tenei ra - engari e rima meneti pea ki te whakangungu me te kore e puta i te whare? Mena kua pehia koe mo te wa, 300 hēkona noa iho te mea e hiahiatia ana e koe mo te whakangungu pai. Tino! "Ma te tika o te nekehanga, ka taea e koe te whakauru i roto i te rima meneti, a he pai ake tena i te whakarereke katoa i to whakangungu," hei ki ta te kaiwhakangungu whaimana a Michelle Dozois, rangatira o Breakthru Fitness i Pasadena, Calif., Nana nei i mahi tenei whakangungu. Hanga.

No reira ka raru ana te rarangi o muri mai - te waa kati i te mahi, te hokohoko hararei, te haerenga mai ranei o nga whanaunga - ka raru koe ki te whakaoho i o mahi whakangungu, he mahere taapiri taau. Whiriwhiria he yoga tere, Pilates he hiko-taumaha-takitahi-ara noa te aho, wahia ranei te tokotoru mo te waa 15-meneti te kaha ake. Kia maumahara: Me aata titiro ki to ahua me to tikanga hei whakanui i te wera pūngoi me nga painga o te tinana. Whakaarohia enei mahinga paku-mahi hei waahanga "kounga mo te rahinga" - ka noho whakairoiro, ahakoa i te waa hararei haurangi.

Toru-mo-katoa

He rawe ia kaupapa ake, engari anei etahi rereketanga hei awhina i a koe ki te wehe atu i a raatau.

He aratohu whakakotahi-a-mahi Mena neke atu i te 5 meneti koe, ngana ki te whakahou i taua papatono kia rite ki nga wa e taea ana e taau mahinga, maana kia mahi te 2, te katoa ranei o 3 ki muri. (Mena ka nui atu i te 1 nga mahi koe, me whakamahana anake te whakangungu mo te whakangungu tuatahi me te whakamaoatanga mo te whakangungu whakamutunga.) Ka taea hoki e koe te hora atu i o whakangungu i te roanga o te ra kia rite ki te waa. Mena ka oti e koe nga whakangungu e 3 neke atu ranei i te ra kotahi, tangohia he ra whakataa i mua i to mahi i tetahi atu kia whai wa ki o koutou uaua kia ora.

Cardio Rx Hei taapiri ki enei whakangungu, whaia kia 20-45 meneti o te cardio 3-6 ra i te wiki. Tirohia ia mahere korikori mo nga korero motuhake me pehea te whakakii i o wahanga cardio ki nga mahi kua tohua e koe.

Arotake mo