Ukwehliswa Okuhamba Phambili Kwalinye Ikilasi Lokufaneleka

-Delile

• Buyekeza kwe-

Siyakuthola: Ekuseni kunjalo kuhle kakhulu matasa. Futhi uma ukwazi ukuzitholela isitudiyo sokuzivocavoca umzimba ngaphambi kokuya emsebenzini, kungenzeka ukuthi ubhalisele isigaba esikhona sakamuva ongasiphatha futhi usafika ehhovisi ngesikhathi. (Phuma embhedeni ngalolu hlu lokudlalayo lwasekuseni olungehluleki!)

Kepha uma weqa imizuzu embalwa yokugcina yekilasi lakho (lezo zikhathi ezibucayi zokuphola nokwelula) ukuze ube owokuqala eshaweni, wenza umzimba wakho ube yinkinga enkulu, kusho ochwepheshe bezempilo. USame uya ngokukhipha ikilasi lasemsebenzini ngaphambi kwesikhathi ukuze ufike ekhaya ngesikhathi sokwenza isidlo sakusihlwa, noma vele ubambe umdlalo wakho owuthandayo.

"Noma nini lapho ungena emisipheni, udinga ukuzelula," kusho umqeqeshi womqeqeshi wase-Albuquerque ozinze kanye nomqeqeshi wezempilo uMindy Caplan. Noma ngabe iyiphi indlela oyithandayo yokujuluka, nazi izinyathelo zakho ezibalulekile zangemva kwekilasi.

Ngemuva kwe-Spin Class noma i-Kickboxing

Uma uhamba ngebhayisikili, umzimba wakho uncike phambili, unanela ukuma onakho usuku lonke (ukhonjwe phezu kwekhibhodi yakho, ubheke phansi kumakhalekhukhwini wakho). Amakilasi esibhakela nawo anakho esimweni sokuncika phambili. Ngakho-ke qiniseka ukuthi ulwa nalokhu ngokuzipholisa ngokugoba emuva, kusho umqeqeshi womuntu siqu kanye nomsunguli weMinardi Training Jimmy Minardi. Phakamisa izingalo zakho ukuze ama-biceps akho abe ngasezindlebeni zakho, izingalo zakho ziqondane, futhi izintende zakho zibhekane. Phakamisa izingalo zakho nomhlane ongenhla phezulu nangemuva, ubheke emuva, kuyilapho ubambe phansi ngangokunokwenzeka ngezinyawo zakho.

I-Post-Run

Kungakhathaliseki ukuthi ugijima wedwa, neqembu, noma ekilasini le-treadmill, ingane ejabule i-BFF yakho yangemva kokujuluka, kusho uMinardi. Lokho kungenxa yokuthi kuvula izinkalo zakho, okugijima okungenza kuqine kakhulu.

Ngemuva kwe-CrossFit noma i-Intense Lower-Body Work

Ukujima kwe-CrossFit kuphusha izicubu ezinkulu ezinqeni nasemilenzeni yakho. Ukukhulisa ukusakazeka nokunciphisa ukukhathazeka kwemisipha ngemuva kwanoma yikuphi ukuzivocavoca okubeka ukucindezela emzimbeni wakho ophansi, uMinardi uncoma ukwenza ukuguqulwa, njengokuma kwehlombe. (Abagijimi bazozuza nakulona).

Ngemuva kokuhlaselwa kuka-Ab

Ungahle ungacabangi ngokwelula i-abs yakho, kepha ngemuva kwekilasi eliyisisekelo ufuna ukwelula umphambili womzimba wakho, izibopho zakho, kanye ne-hip flexors yakho, ezosiza iqolo lakho eliphansi, kusho uCaplan. Qala ngokuma kwe-cobra bese kuthi amanye amanga asonteke (emhlane wakho, vumela amadolo akho awele kwesobunxele ngenkathi ikhanda lakho liphendukela kwesokudla, bese uhlehla). Bese ugoba uhlezi phambili (imilenze yakho iphambi kwakho nezinyawo zigobekile, finyelela ezinzwaneni zakho).

Ukuqeqeshwa Kwamandla Emuva

Uma ukujima kwakho kwamandla bekugxile emzimbeni ophezulu, qiniseka ukuthi uhlanganisa ukwelula kwesifuba namahlombe endaweni epholile, kusho uCaplan. Zama ukwelulwa komnyango, njengale nguqulo ephethe isikhali esisodwa, noma isifuba esilula esifubeni (bamba izandla zakho ngemuva kwakho bese udonsela izandla zakho phansi kanye namahlombe akho ndawonye).

Kanye ngeviki

Uma ungumuntu ojwayelekile wokuqina kweqembu, zama ukufaka i-yoga esimisweni sakho okungenani kanye ngeviki, kweluleka uCaplan. Uzokwakha ukuguquguquka namandla okukusiza ukuthi ungalimali, futhi uma ukhetha ikilasi lesitayela sokusubatha, ungakwazi nokujima i-cardio. (Udinga ukukhuthazeka okwengeziwe ukuze ufike ekilasini? Bheka laba bafana abashisayo abenza i-Yoga.)

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