I-Boutique Fitness Studios Ichaza Kabusha Ukuthi Kusho Ukuthini Ukuwela Isitimela

-Delile

• Kungani Ukuqeqeshwa Kwesiphambano Kusebenza
• Ungakufaka Kanjani Ukuqeqeshwa Kwesiphambano Ekusebenzeni Kwakho
• Buyekeza kwe-

Imbuzi yoga. I-Aquacycling. Kungase kube nomuzwa wokuthi kunamathrendi amaningi okufaneleka kunezinsuku evikini zokuwazama. Kepha kunesimo esisodwa sokuqina esisuselwa kuzisekelo zokuzivocavoca ezenziwa esikoleni esidala. Futhi, ngenhlanhla, ama-studios amaningi ngokwengeziwe ezweni lonke futhi abuyele ezisekelweni ukubeka i-spin entsha kulesi sitayela sokuzivocavoca esizamile futhi siyiqiniso.

Kuyinto ukuqeqeshwa cross. Yebo, kulula kanjalo. Kuyinto owake wayizwa ngaphambili, futhi ngethemba ukuthi usuvele uyayenza. Kodwa manje njengoba kunezindawo zokuzivocavoca ze-boutique ezifana ne-Barry's Bootcamp ne-Rumble Boxing ecabanga kabusha ukuthi ukuqeqeshwa okuphambene kungabukeka kanjani, lesi sitayela sendabuko sokuqeqesha sithola amandla amasha. Lo mkhuba owodwa ozofuna ukuwenza umkhuba.

Kungani Ukuqeqeshwa Kwesiphambano Kusebenza

Ukuqeqeshwa kweCardio namandla kungumbhangqwana wamandla womhlaba wokuqina. Zonke zinhle ngokwazo, kodwa zihlangene zenza imisipha eqinile, ethambile, eqinile kanye nezinga lokuqina lokubulala.

Ukuthembela kulelo bhayisikili le-Spin imizuzu engama-45 iqonde nakanjani kuzokwenyusa ukukhuthazela kwakho, kepha ukwakha kulolo hlobo lokuzivocavoca ngokuqeqeshwa kwamandla kusuka ekunyakazeni komzimba noma ukukhuphula izinsimbi kuzokwandisa ukushisa kwakho kwekhalori jikelele ngenkathi kukhuphula namandla akho njengomdlali. Ngokufanayo, ukuphakamisa okusindayo ngaphandle kokuthuthukisa izinga lokushaya kwenhliziyo yakho kanye nokubekela inselele ukufaneleka kwakho kwenhliziyo nemithambo yegazi kuzokhawulela imiphumela yakho kukho kokubili ithoni yemisipha kanye nempilo yonke yenhliziyo.

Isixazululo silula: Bahlanganise ndawonye ukuzivocavoca umzimba okugcwele okushisa amafutha futhi yakha imisipha ngesikhathi sokuzivocavoca kwakho nangemva kwalokho.

Uma ushintsha phakathi kokuzivocavoca nemishini eyahlukene, kuvame ukuphumula okuncane kakhulu, okwenza ukuthi ukujima kwakho kuphumelele ngangokunokwenzeka, kusho uRebecca Gahan, CPT, umsunguli nomnikazi we Kick @ 55 Fitness eChicago. (Esinye nje isizathu sokushintsha inqubo yakho yokuzivocavoca bese uzama okuthile okusha.) "Uma uhlala endaweni eyodwa ebhayisikili le-Spin imizuzu engama-45, ngokuhamba kwesikhathi umzimba wakho uqala ukuzivumelanisa nemvelo yawo futhi awusethuki," usho njalo. . Yingakho u-Gahan athuthukise ikilasi le-"Bike and Burn Boot Camp", elishintshana phakathi kokuhamba ngebhayisikili nokujima kwaphansi njalo ngemizuzu engu-15 ingqikithi kane ngeseshini ngayinye.

Ukuhlanganisa ukunyakaza kwe-cardio namandla kukhulisa kakhulu okukhiphayo kwekhalori yakho futhi kukhulisa ukujima kwakho. "Isimo esihlala njalo sokumangaza umzimba nokuphonsela inselelo imisipha ngezindlela ezintsha sisheshisa ukwehla kwesisindo nokushiswa kwamafutha," futhi kukusiza ukuthi uhlale ungalimali ngemisebenzi yempilo yansuku zonke, kusho uGahan.

Ngenkathi amakilasi e-boutique athola izindlela ezintsha zokuvuselela le ndlela yokuzivocavoca ukuze ingene kokuhlangenwe nakho okukodwa okujulukayo, okusebenza isikhathi, umqondo awumusha. UGahan uthi ukuqeqeshwa esiphambanweni kuyindlela evivinyayo neyiqiniso yokuhamba phakathi kwethafa lokuqina noma lokwehlisa isisindo ngoba umzimba wakho uhlala uzivumelanisa nezingqinamba ezintsha.

Ngaphezu kwalokho, ngokwakha izicubu zomzimba, wandisa ukuminyana kwamathambo akho, okungase kwehlise amathuba okuba ne-osteoporosis kamuva ekuphileni, kusho u-Astrid Swan, umqeqeshi osaziwayo nomfundisi e-Barry's Bootcamp eWest Hollywood, eCalifornia. I-Barry's, i-OG uma kuziwa ekuqeqeshweni okuphambene, inezitudiyo emadolobheni ezweni lonke, namakilasi agxile ekuhlanganiseni izikhathi ze-treadmill nokuqeqeshwa kwamandla phansi. Ukugijima nokuhamba, kanye nokuqeqeshwa kwesisindo, zombili zinikeza lezi zinzuzo zokuqinisa amathambo, kusho uSwan.

Isitudiyo esisha endaweni yesehlakalo esishintsha umdlalo wokuqeqeshwa okuphambanayo yi-Rumble Boxing e-NYC, futhi ungenzi iphutha lokucabanga ukuthi lokhu kuwukuzivocavoca umzimba okuphezulu kuphela. Ikilasi elijwayelekile lihlanganisa ukuzungezisa komsebenzi wesikhwama nokuqeqeshwa kwamandla ngokunyakaza okufana nokucindezelwa kwamahlombe nokugxuma kwe-squat. (Kuhlobene: Lo mqeqeshi weRumble ukukhombisa ukuthi ungenza kanjani izivivinyo ze-HIIT noma ngabe unamadolo amabi.)

"Usebenzisa yonke into kusukela emakhothameni ezinyaweni zakho kuya emisipha yentamo yakho lapho ushaya isibhakela," kusho umqeqeshi weRumble uKory Flores. "Kuhlanganisa izindlela eziningi ezihlukahlukene ekuqeqesheni ukuze kuqinisekiswe ukuthi imisipha ngayinye ihlotshaniswa nomthelela omuhle kanye nesikhathi sokuphendula." Isibhakela sinikela ngokuzivocavoca kwengqondo yakho, futhi, njengoba uFlores ethi isigaba ngasinye sikuphonsela inselelo ngokuhlangana okusha noma ama-jabs kanye nezibhakela okufanele uzikhumbule ngokulandelana.

Ibhonasi yokuthatha ikilasi esikhundleni sokuziqeqesha wedwa ukuthi izivivinyo zizoklanywa ngobungcweti ukuze zikwenze ube umsubathi ongcono. Isibonelo, uFlores uthi "i-twist yaseRussia ingumzimba oguquguqukayo wokuzivocavoca ovame ukusisebenzisa ekilasini, ngoba isiza ukuqinisa nokusheshisa ukuzungeza kwesiqu kwamahhuku nama-uppercuts." Ingcweti!

Ngenkathi amafomethi ehluka ngokuya ngekilasi nemishini, umqondo ngokufanayo uyefana: izikhawu zeCardio namandla wokuqeqesha amandla wokuzivocavoca umzimba okuphelele.

Ungakufaka Kanjani Ukuqeqeshwa Kwesiphambano Ekusebenzeni Kwakho

I-Indoor Cycling + AMRAP

U-Gahan uthi ikilasi lakhe elithi "Bike and Burn" ligxile kakhulu kuma-AMRAP, noma "ama-reps noma imizuliswano eminingi ngangokunokwenzeka." Lolu hlobo lokuzivocavoca luhloselwe ukukhokhisa imisipha yakho kuma-max isikhathi esincane, ngakho-ke uphoqeleka ukuthi uhambe kanzima. "Uma uphonsela umzimba wakho inselelo ngenani elithile lama-reps esikhathini esilinganiselwe, ungacisha umzimba wakho bese uwunikela ngakho konke," esho.

Zizame wena. Yeqa ibhayisikili lakho le-Spin (noma yiliphi ibhayisikili elimile elizokwenza), setha isibali sikhathi imizuzu engu-4, bese uqedela imizuliswano eminingi ngangokunokwenzeka kulokhu okulandelayo: Ama-burpees ayi-side-to-side ayi-10 (bona: i-lateral jump burpee), ama-ski skiers angama-20 ( qala endaweni ephezulu yamapulangwe, bese weqa zombili izinyawo ndawonye ziye ngaphandle kwesandla sokudla; ​​gxuma emuva uphinde uphinda ohlangothini lwesobunxele), bese kweqa ama-tuck angama-30. "Okugxilwe kakhulu ekusheshiseni, ekushesha, nasekuqhubekeni komzimba wakho ufike kumkhawulo we-cardio omkhulu," kusho uGahan.

Ngemuva kwaleyo mizuzu enzima, uzobuyela ebhayisikili ukuze uthole ukululama okusebenzayo kwe-cardio. Ukuhamba ngebhayisikili kuzonikeza imisipha namalunga akho impumuzo ngenkathi ugcina izinga lokushaya kwenhliziyo yakho likhuphukile ukuze umzimba wakho uhlale kumodi yokusebenza.

Izikhawu ze-Treadmill + Ama-Dumbbells

Okulandelayo, zama umsebenzi othile wokunyathelisa. USwan uthi uthanda ukuhlanganisa izikhawu emakilasini akhe. Ukugijima komoya, intandokazi yomuntu siqu, kudinga ukuthi uhambe ngokushesha ngangokunokwenzeka ukuze uthole "umoya," usho kanje. "Ukwenza imisubelo yomoya, njengemizuzwana engu-30 uphumule imizuzwana engu-30, kuzoshisa amafutha ukuze uthole uphethiloli," usho kanje. "Ungabamba umoya kodwa unganqamuli isikhathi eside."

Ngengxenye yamandla, zama umugqa ohlanekezelwe ngokuphusha phezulu. Endaweni ephezulu yamapulangwe enama-dumbell ezandleni zombili, irowu dumbbell kwesokudla phezulu ngendololwane ikhombe ophahleni nesisindo eduze komzimba ohlangothini. Yehlisa emuva phansi, qedela i-push-up (ingashintsha emadolweni), bese ugwedla ohlangothini lwesobunxele. Enye inketho: I-lunge egobile enesandiso se-triceps esiphezulu phezulu phakathi kwezinhlangothi.

Isikhwama Sebhokisi + I-Booster Yokuqeqesha Amandla

Ukusebenzisa ama-jabs asheshayo kungenza ukushaya kwenhliziyo yakho kukhuphuke ngalokho kuqhuma kwe-cardio, kusho uFlores. Uthi amakilasi e-Rumble avame ukusebenzisa lolu hlobo lwe-punch kuma-drill nama-sprints njengokudubula okusheshayo, okuhlomile okuqondile. "Kuyindlela enhle yokuphonsela inselelo ifomu lakho ngokuhamba okusheshayo," esho.

Ukuze unyuse lokho kuqina nakakhulu, hlanganisa ukuqeqeshwa kwe-cardio namandla ekuhambeni okukodwa. UFlores uphakamisa ukusebenzisa isisindo esingu-1- kuya ku-3-phawundi esandleni ngasinye njengoba uphonsa izibhakela, njengoba nje ungenza uma uphikisana nesikhwama. Lokhu kufaka ukuqeqeshwa okuphambanayo ndawonye ekunyakazeni kwekhombo eyodwa-wakha amandla ngokumelana okungeziwe kwesisindo, okubuye kukhuphule ukuphuma kwamandla (kulokhu ukuthi ungashaya ngamandla futhi usheshe kangakanani) ukuze ubonise leso sikhwama ukuthi ubani umphathi.

Buyekeza kwe-