I-20-Minute SoulCycle Workout Ongayenza Kunoma Iliphi Ibhayisikili

-Delile

• "Yilokhu Owukuzele" kaCalvin Harris (ft. Rihanna)
• "Ayikho Imali" nguGalantis
• "Sebenza Ekhaya" nguFifth Harmony
• "Kuwe" ngu-Ariana Grade
• "Awukwazi Ukuyeka Ukuzizwa!" nguJustin Timberlake
• "Controlla" nguDrake
• Buyekeza kwe-

Ngemuva kwehora lenjabulo layizolo ebusuku elinzima, ekugcineni uvule amehlo akho futhi ubona u-10 ekuseni, amahora amathathu ngemuva kwekilasi le-SoulCycle obubhalisele ukuqala. Whoops. Kanye ne-B.E.C., udinga i-sweat sesh enhle ukwelapha lelo khanda le-hangover.

Ngena: Lokhu kuvivinya umzimba kwe-SoulCycle ekhaya, okuthuthukiswe umqeqeshi we-SoulCycle ophezulu kanye nochwepheshe wokulungisa isimo oqinisekisiwe u-Charlee Atkins. (Okuhlobene: Lo Mqeqeshi weSoulCycle Uzokugqugquzela ukuthi Uyeke Ukugxeka Umzimba Wakho Ngokuhle) Setha izingoma zakho ozithandayo ze-pop ngasekupheleni kuka-2010s, lo mzimba ogcwele weSoulCycle Workout ushadisa i-cardio eshaya inhliziyo ngemithambo yokuzivocavoca esebenza imilenze, i-glutes, umnyombo, izingalo namahlombe. Shintshela izikhindi zakho zebhayisikili oya kuzo, futhi ulungele ukugibela.

Isebenza kanjani: Dala uhlu lwakho lokudlalwayo ngokupakisha izingoma ezingezansi—noma uzifake kulayini ku-Spotify, lapho isilungele ukuya khona. Landela imiyalo yokuthi wenzeni ngesikhathi sengoma ngayinye engezansi ukuze uqeqeshe umzuzu oqinile wokuphotha imizuzu engu-20. Ungangeza njalo kokumbalwa kanye nesitayela esikhululekile noma uphinde ukuze ukwenze kusondele ubude bekilasi eligcwele.

"Yilokhu Owukuzele" kaCalvin Harris (ft. Rihanna)

Isikhundla:Bahlezi phansi

I-BPM:~128

Qala ukuzilolonga kwakho kwe-SoulCycle uhlezi endaweni yokumelana nebhayisikili ebekwe ezingeni elilinganiselwe ukuze ufudumale imisipha yakho. Qhubeka ukhiphe imilenze futhi usebenze kuze kube yisikhathi imivimbo yokuhambisa ukuze ifane nesigqi somculo. (I-BTW, ukumelana okuphansi kakhulu kungenye yamaphutha ongawenza ekilasini le-spin.)

Ukuhamba kwebhonasi: Usebenzisa isigqi ukukuqondisa, engeza "imishini yesigqi," noma idiphu ye-tricep, ukushisa izingalo.

"Ayikho Imali" nguGalantis

Isikhundla: Uhlezi nge-Side to Side

I-BPM: ~128

Lapho i-jam ye-EDM iqala, engeza ukumelana okwengeziwe (cishe okuphindwe kabili kulokho oqale ngakho) bese uvuka uphume esihlalweni wenze "ohlangothini nohlangothi," ususe isisindo somzimba kwesobunxele nangakwesokudla kwebhayisikili. Yehlisa imilenze phansi ukuze ifane nesigqi ukuze umashe uhambisane nomculo.

Ibhonasi Move: Misa "ngapha nangapha" futhi "uhambe" ngomculo. Hambisa izibalo ezimbili emuva bese uphusha isithupha sakho ngemuva kwesihlalo, bese ubuya ukuqala ukubala okubili, bese ukuphinda.

"Sebenza Ekhaya" nguFifth Harmony

Isikhundla:Ngihleli noKhuphuka kwentaba

I-BPM: ~105

Buyela kwisihlalo sehhashi ukuze uthole ingxenye "ehlezi umqansa" wokujima kwe-SoulCycle. Engeza ukumelana okwengeziwe (mayelana ngomunye umthamo ophindwe kabili) futhi wehlise ijubane lakho nakakhulu ukuze uvumelanise nesigqi futhi uqinise imilenze yakho.

Ukuhamba kwebhonasi: Yenza "ukusunduza" ukumelana, okungamashayeli wemizuzwana eyi-10 osheshayo lapho ugibela khona ngokushesha kunesigqi somculo.

"Kuwe" ngu-Ariana Grade

Isikhundla:Ehlezi

I-BPM: ~105

Lapho umsindo wombulali ka-Ariana uqhuma ngezipika zakho, nciphisa ukumelana ngakho-ke kusondele kulokho oqale kukho ekuqaleni. Imilenze kufanele ihambe ngokushesha futhi ihambisane nesigqi somculo. Hlala phansi, ungeza inani elincane lokumelana izikhathi ezi-3 kuye kwezingu-5 kuyo yonke ingoma ngenkathi usanamathele kwijubane.

Ithiphu Yokwengeza Ukumelana: Zibophezele enanini lokumelana oyengezayo, bese kuthi okwesibili uzizwe usujwayele ukumelana namanje, sebenzisa leso sikhathi ukuze uziphonsele inselelo futhi wengeze okwengeziwe. Ukube ubusenza umsebenzi wokujima kwe-SoulCycle esitudiyo, umfundisi wakho ubezomemeza ngentshiseko, "yiphakamise!" (Nakhu ukuthi ukubuyela emuva kukaSoulCycle kushintshe kanjani lo mgibeli.)

"Awukwazi Ukuyeka Ukuzizwa!" nguJustin Timberlake

Isikhundla: Uhlezi ne-Arm Exercises

I-BPM: ~115

Noma yimuphi umlandeli uzokwazi ukuthi akuyona ukuqeqeshwa kweSoulCycle ngaphandle komsebenzi othile wengalo. Khulisa ukumelana ukuze imilenze ihambe ngokushesha okukhulu ukuze ihlale ivumelanisa nengoma, kodwa yehle kancane ngokwanele ukuthi udinga ukugcina ingqikithi iqine ukunika amandla leyo milenze.(Kuphephe kakhulu ukumelana nokungaphezu kokwenele — awufuni ukuba imilenze yakho ijikeleze kabuhlungu.) Ukuhamba ngesigqi, qala ezansi kokunyakaza kwakho ngalezi zivivinyo zengalo bese unyukela phezulu ngeminyakazo yokwakha okuhleliwe uchungechunge lwengalo. Yenza ama-reps angu-8 ngakunye ngaphambi kokudlulela ekunyakazeni okulandelayo. Qhubeka uphinda isekethe kuze kuphele ingoma.

• Ama-curls e-Bicep
• Imigqa
• Ukucindezelwa kwamahlombe
• Imishini yokunyathelisa iTriceps

"Controlla" nguDrake

Isikhundla:Ukuma eceleni kwebhayisikili

Manje njengoba usebenzise indlela yakho ngokusebenzisa le-SoulCycle Workout, sekuyisikhathi sokuphola phansi. Khipha izicathulo zakho bese uphonsa phansi ibhayisikili lakho ngobumnene. Chitha imizuzu embalwa welula ama-quads, ama-hamstrings, ama-hips namahlombe. (Uma uzwa ubuhlungu obuphansi emuva, zama lezi zeluleko zangemuva.)

Buyekeza kwe-