Kahle Lezi Zivivinyo Eziyisi-7 Ezithuthukile Ezivela Ku-Boutique Fitness Studios Ekhaya

-Delile

• I-Preztel
• I-Jackknife
• I-French Twist
• UKettlebell Swing
• I-Twisted Half Moon
• Umsizi
• Medicine Ball Burpee
• Buyekeza kwe-

Cishe uke wezwa izikhathi eziyizigidi: Kungumqondo omuhle wokukhuthaza kwakho ukuzivocavoca umzimba ukuze ube nomgomo othile wokuqina. Lokho kungasho ukusebenzisa i-5k noma imarathon, ukufinyelela amaphuzu aphezulu ekilasini lakho lokuhamba ngebhayisikili langaphakathi, noma ukuchoboza inselelo yepulangwe lezinsuku ezingama-30.

Sekushiwo lokho, akuwona wonke amagoli adinga ukuncika emjahweni, emqhudelwaneni wontanga, noma adinga i-abs ebuhlungu yenyanga. Kwesinye isikhathi, imivuzo engokwengqondo nengokomzimba yokuthola ikhono elisha, elinzima ingaphezulu kokuqeqeshwa amahora amaningi ukuze nje unqamule entanjeni. Uma ufuna ukuziphonsela inselelo ngendlela entsha, lokhu kwenzelwe wena: Izitudiyo eziyisikhombisa zokuzilolonga ngesitolo zikhethe isinyathelo esinzima kunazo zonke abasinikeza emakilasini abo, futhi zikunikeze amathiphu wokuzama wena ngezansi.

Sebenza ekuqondeni ngamunye ngamunye, bese uwahlanganisa wonke ukuze uzilolonge nomuntu ozokuphonsela inselelo enkulu kuma-max.

I-Preztel

Uma uhleli phansi umlenze owodwa ugobile ngemuva kwakho kanti omunye ugobile phambi kwakho, ungacabanga ukuthi umfundisi uhlanya impela lapho ekutshela ukuthi phakamisa lelo dolo emuva bese uqala ukudlikiza. Phakamisa ... kanjani? Cha, awushaywa. Leyo yi-pretzel, edume kabi ngokudida abaningi futhi kubonakale kungenakwenzeka kwabanye.

Isizathu esiyinhloko ukuthi kunzima kakhulu ukuthi kufanele uthole ukuqondanisanje ilungelo lokukhomba indawo efanele. "Ukungahanjiswa kahle kwezinto okuvame kakhulu esikubona nge-pretzel ukuthi umlenze osebenzayo ukude kakhulu, ngakho-ke awubhekisi phambili," kuchaza u-Antonietta Vicaro, umqondisi wezokuqeqeshwa kwePhysique 57. "Kubalulekile ukuthi umlenze osebenzayo uhlale ngemuva kwesinqe futhi ukuthi inqulu ijikeleziswa phansi ukuze ithanga likwazi ukuhlehla."

Uma usuthole isikhundla kahle, ungase ukuthole kulula ukukhomba i-glute. Uma kungenjalo, "Ithiphu yangaphakathi iwukuba ufinyelele izandla zombili phambili phambili udlule i-front shin yakho-ungalala ngisho nengalo yakho, uyimise ngokuhambisana nethanga langaphambili, ukuze uvumele umlenze osebenzayo udonsele emuva nakakhulu." Zama lokho kwehluka kuze kube yilapho usukwazi ukuhamba, bese usebenza indlela yakho yokubuyela ekuhlaleni uqonde.

Ungayenza kanjani i-Pretzel

A. Qala ukuhlala ngomlenze wangakwesokudla nge-engela engu-90 degree ngaphambi komzimba (idolo likhombe kwesokudla) nomlenze wesobunxele nge-engela engama-90 degree ngemuva komzimba (idolo likhombe kwesobunxele). (FYI lokhu kubizwa nangokuthi i-90-90 stretch.)

B. Beka izandla phambi kwesinxele sangakwesokudla, uzimele idolo langakwesokudla. Letha ithanga lesobunxele ngemuva kwakho ngangokunokwenzeka, uqiniseke ukuthi idolo lingemva kwethambo lesinqe. Zungezisa ngaphakathi ithanga lesokunxele ukuze idolo litshekele libe phansi kunonyawo, bese uphakamisa umlenze ongezansi uwususe phansi.

C. Phakamisa umlenze phezulu ama-pulses angama-20 kuye kwangama-30, bese ubamba umlenze phezulu bese uwucindezela emuva (cabanga: ukususa unyawo lwesokunxele kude nama-glutes) ama-pulses angama-20 kuye kwangama-30. Bese uhlanganisa lezi zinyathelo ezimbili ngokwenza umshini owodwa emuva bese uphakamisa eyodwa ukuphindisela okungama-20 kuye kwangama-30. Phinda ngakolunye uhlangothi.

I-Jackknife

AmaJackknives anjenge-crunch yomzimba ogcwele, ngakho-ke abafundisi bathanda ukuthi balikhulisa kanjani inani lemisipha ebandakanyeka ngasikhathi sinye. "KwaBarry's Bootcamp, lokhu sikufaka kaningi ngoba kuyasebenza ukushaya imisipha ejulile yomgogodla," kuchaza uJoey Gonzalez, umqeqeshi wosaziwayo ne-CEO.

Inkinga? Ngesikhathi sekilasi elisheshayo, ama-newbies ekuthutheni angakuthola kunzima ukukwenza. Nayi ithiphu yomqeqeshi: "Njengoba welula kancane izingalo nemilenze yakho kulayini owodwa omude nomzimba wakho, thatha ukuhogela okukhulu. Khipha umoya njengoba uphakamisa izingalo nemilenze yakho eqondile bese ugoqa umzimba wakho ube u-'V, 'udedele wonke umoya khipha. Lokhu kuzokusiza ukuthi uvule i-abs yakho ukuze ukwazi ukwenza i-crunch phezulu." (PS Lokhu futhi ukuzivocavoca umzimba kusetshenziselwa ukuthola i-abs enamandla ngokuhlanya.)

Njengoba wakhe amandla futhi uqhubeka nokuzijwayeza, ifomu lakho lizothuthuka: "Kuthatha ibhalansi, ukuxhumanisa, nokulawula," kusho uGonzalez. Qala nge-bodyweight nje, bese ufaka i-dumbbell uma uzizwa unamandla.

Ungayenza Kanjani iJackknife:

A. Lala ubheke phezulu kumata noma ebhentshini/isinyathelo sokujima. Yandisa imilenze phambili, uyigcine iqondile futhi icindezelwe ndawonye. Nweba izingalo ziqonde ngemuva kwekhanda ukuze uqale. (Ongakukhetha: Bamba i-dumbbell eyodwa phakathi kwezandla zombili.)

B. Faka, bese ukhipha bese uphakamisa izingalo nemilenze ngasikhathi sinye, ucindezele i-abs ukuze wakhe indawo engu- "V" enomzimba.

C. Yehla ibuyele phansi phansi, igcine izingalo nemilenze isesimweni sokuya phezulu ngaphandle kokuzehlisela phansi phansi. Yenza ama-reps amaningi ngangokunokwenzeka ngemizuzwana engama-30.

I-French Twist

Uma uthatha i-SLT noma enye i-Lagree Fitness Megaformer Workout, wazi kahle i-French twist. Yisikhathi esiqondile ekilasini lapho uqinisa amazinyo akho futhi uqala ukusho amazwi okuthuka engqondweni yakho. "Ngesikhathi sokusonta kwesiFulentshi, kuyadingeka ukuthi udonse isisindo senqola kanye nentwasahlobo usebenzisa imisipha yakho etshekile kuphela," kuchaza isikhulu seSLT u-Amanda Freeman. Ngaphandle kokuthi unezibopho zensimbi, "kuyinselelo enkulu kumakhasimende ukugcina izinyawo zawo ziphansi ngesikhathi sokuhamba," kuchaza uFreeman.

Olunye udaba oluvamile: "Amakhasimende avame ukufuna ukuthi ukunyakaza kuvele emilenzeni yabo esikhundleni se-oblique, ngakho-ke balwela ukugcina imilenze yabo iqondile." Uma ufuna ukushaya lelo khanda elitshekile, cabanga "izinyawo ziphansi, imilenze iqonde" ngaso sonke isikhathi-ngisho noma ugcina ukuhambisa inqola ngamasentimitha ambalwa. Namanje angikutholi? "Kunalokho, zijwayeze ngaphambili komshini, onokumelana okuncane ngakho-ke akunzima kangako. Kuzomele wakhe amandla kuma-oblique akho ngaphambi kokuba ufunde kahle i-French twist. Ukuzijwayeza kwenza kuphelele."

Izindaba ezinhle: Ungazenzela nasekhaya. Vele ulandele imiyalelo efanayo ngezansi. (Yengeze kulokhu kuqeqeshwa kwasekhaya okuphefumulelwe iMegaformer eLagree.)

Indlela Yokwenza I-French Twist

A. Qala endaweni yepulangwe izandla ziphansi nezinyawo phezu kwethawula noma isilayidi. Dlula unyawo lwesobunxele ngonyawo lwesokudla, uvule izithende zesokunxele uye phansi ngakho izinyawo ziyisicaba phansi.

B. Sebenzisa ama-oblique ukudonsa izinyawo ngamasentimitha ambalwa ukusondela, uhamba ngezinqulu uye phezulu ophahleni ngenkathi ugcina imilenze nezingalo ziqonde.

C. Slide kancane izinyawo zibuyele “eplankini” lokuqala, ugcine izinyawo zisesimeni esifanayo kulo lonke lolu vivinyo.

D. Phinda, udonse izinyawo ungene futhi uphume kancane imizuzwana engama-30 kuye kwangama-60, ugcine imilenze iqonde, izinyawo ziyisicaba, futhi usebenzisa okhalweni kuphela ohlangothini ukudonsa izinyawo ukungena nokuphuma. Shintsha izinhlangothi; phinda.

UKettlebell Swing

Naphezu kokuba yisisekelo esiyisikhathi eside ekusebenzeni kwezikhathi ezinamandla amakhulu, "lesi sinyathelo sisazwakala kubantu abaningi futhi sivame ukutolikwa kabi njengokuzivocavoca ingalo," kuchaza uJulia Avery, umqeqeshi eThe Fhitting Room. Kepha izingalo zakho zingahlala lena ngaphandle; kuwukuzivocavoca kwe-butt yakho nama-hamstrings, okungamaqembu emisipha okufanele uwasebenzise ukuze uhlehlise leso sisindo isikhathi ngasinye.

"Enye indlela elula esithanda ukuyisebenzisa ithi 'bend and snap,' theNgokomthetho Blonde ireferensi. Mane ugobe phambili okhalweni bese uvumela i-kettlebell ukuthi idlule emilenzeni yakho (kufanele uzizwe unwebeka kahle kuma-hamstrings), bese ugoqa okhalweni lwakho phambili bese ucindezela isinqe sakho ukuze ume.Lawo mandla kufanele enze i-kettlebell indize iye phezulu emoyeni ngaphandle kokuthi usebenzise izingalo zakho ukuze uyiphakamise.” (Nakhu okwengeziwe mayelana nokushwibeka kwe-kettlebell, okuhlanganisa namathiphu efomu nazo zonke izinzuzo zako.)

Qala ukusebenzisa i-kettlebell engu-10 kuya ku-15lb, nakuba ungase uthole ukuthi ungahamba ube nzima nakakhulu, njengoba lokhu kunyakaza kunikwa amandla ama-glutes akho nama-hamstrings hhayi izingalo zakho.

Ungayenza kanjani i-Kettlebell Swing:

A. Qala ngezinyawo ngokuhlukana kobubanzi behlombe, ubambe i-kettlebell ngezandla zombili phakathi kwemilenze.

B. Goba phambili okhalweni, uvumele i-kettlebell ukuthi icwilise phakathi kwemilenze, bese ucindezela ngokushesha izinkalo phambili bese ucindezela isibunu lapho umile, wakha amandla anele okuphakamisa i-kettlebell phambi kwesifuba.

C. Njengoba uqhubeka nokunyakaza futhi uthola umfutho, i-kettlebell kufanele ekugcineni ifinyelele ekuphakameni kwesifuba njalo. Qedela ukuphindaphinda okuningi ngangokunokwenzeka imizuzwana engama-30 kuye kwangama-60.

I-Twisted Half Moon

Lapho nje wenaekugcineni ukuze ube yingxenye yenyanga eyinselele enkulu, ufunda ngokuhlukahluka okuyinselele enkulu, isigamu senyanga esontekile. "Ingxenye yenyanga eguquguqukayo ingenye yezindlela zami eziyisitha," kusho u-Sarah Levey, umsunguli we-Y7 Yoga. "Awugcini nje ngokubhalansisa emlenzeni owodwa, kodwa futhi uyasonteka!" Kuyinkimbinkimbi ngokwengqondo nangokomzimba, futhi kudinga ukuguquguquka, ukugxila, nokulinganisela ngasikhathi sinye.

"Ukuze ukwazi ukwenza kahle lokhu, udinga ukufudunyezwa ngemisipha, okhalweni nangaphansi, ngoba lokhu kudinga lezo zindawo eziningi." Ngaleso sizathu, i-yoga eshisayo ingaba yisithangami esilula sokuzijwayeza isigaba sakho esivamile seVinyasa. Uma usufudumale, "cabanga ngokugxilwa ngokuqinile onyaweni, okuyisisekelo sesimo. Zama ukungagxili ekuphakamiseni umlenze ophakanyisiwe, kodwa kunalokho ujikeleze u-pelvis. Uma ujikeleza kakhulu, kuyanda umlenze wakho ophakanyisiwe uzohamba nawo, "kuchaza uLevey. (Okuhlobene: Ungakuyeka Kanjani Ukudlula Ku-Warrior III)

Ungayenza kanjani i-Twisted Half Moon:

A. Qala ukuma ngesisindo ngonyawo lwesobunxele. Phakamisa umlenze wangakwesokudla ngemuva komzimba bese uncika phambili, ubeke izingalo zomunwe kwesokudla phansi (noma ngebhulokhi le-yoga) eduze konyawo lwesobunxele.

B. Usebenzisa umlenze wangakwesokunxele nomgogodla ukulinganisela, sonta umzimba ongaphezulu kwesobunxele (kufanele uzizwe ungakhululekile!), Ugcine izingalo zeminwe zesokudla phansi zikuqinise. Ukuzama ukuvula isifuba nengalo yangakwesobunxele phezulu ngangokunokwenzeka, ukunweba umlenze wesobunxele ubude.

C. Zama ukubamba ukuma kokuphefumula okumbalwa ngaphakathi nangaphandle, bese ushintsha izinhlangothi.

Umsizi

Incwadi yamazwibela ayilula, kodwa iyingqopha-mlando kubo bonke abafundi abazimisele: "Ukubhalansa ku-teaser kuwuphawu lwenqubekelaphambili ku-Pilates," kusho u-Heather Andersen, umsunguli we-New York Pilates. Uma usunamandla ayisisekelo okuthatha lesi simo, awuseyena owaqalayo ngokusemthethweni.

"Indlela engcono kakhulu yokungena kwi-teaser ukuqala ukuhlala phansi, ukuguqa ngamadolo, izinyawo zibe phansi phansi. Faka umsila wakho ngaphansi ukubuyela emuva ku-sacrum yakho, ugcine umgogodla wakho u-'C '. Uma ususitholile isikhundla , zijwayeze ukuletha umlenze owodwa ngesikhathi endaweni yetafula (izinyawo ziphakanyiswe, izinqe zihambisana naphansi) Uma ukulinganisa kuwumzukuzuku, ungabambelela ngemuva kwamathanga akho ukuze uthole ukusekela. Isinyathelo esilandelayo ukuzijayeza ukuletha yomibili imilenze phezu kwetafula. , usabambelele ngemuva emathangeni uma udinga.Uma usukwazi uku-balance nemilenze yomibili ku-tabletop, uqondise umlenze owodwa ngesikhathi, uzwe ngempela ungezansi kwesisu idonsa imilenze ibheke esifubeni ngenkathi uqondisa, "kuchaza u-Andersen. (Zama lawa amanye ama-Pilates ahamba ngemilenze eqinile evela ku-Anderson.)

Ngokwakha kancane kancane ibhalansi egcwele, eqonde ngqo, uzofunda ukukhomba i-abs yakho ngendlela efanele futhi uzwe ukusebenza kwakho okuyisisekelo.

Indlela yokwenza i-Teaser:

A. Qala ukubeka ubuso nobuso imilenze yomibili iphakanyiselwe phezulu kwetafula nezingalo ziphakanyiselwe phezulu ophahleni.

B. Thatha umoya ojulile, bese ukhipha isilevu esikhwameni somgogodla bese uphakamisa umgogodla uphume phansi bese welula imilenze uqonde ngqo, ushanela izingalo uye ezinhlangothini bese uya phambili futhi uhambelana nemilenze yakho.

C. Faka ngaphakathi phezulu kokunyakaza njengoba ulinganisela ku-sacrum, bese uphefumula bese ugoqa phezulu emuva phansi, imilenze ibuyele etafuleni. Phinda izikhathi ezinhlanu kuya kwezingu-10.

Medicine Ball Burpee

Kungamandla amakhulu, ukunyakazisa umzimba okugcwele okuthandayo ukuzonda. Eqinisweni, abantu abaningi bakhathele ngemuva kwemigqomo embalwa yokuqala kangangokuba bagcina sebeshaya isikhathi esikhulu futhi babangele ubunzima kweminye imisipha. "Abantu bavame ukucwila emhlane wabo ongezansi futhi basebenzise ngokweqile izintamo zabo nezicupho," kusho u-Anna Kaiser, umsunguli we-AKT InMotion.

Ukumelana nalokhu futhi ugcine ukugxila emilenzeni, emuva emuva, nengaphakathi, uKaiser uncoma ukubeka izandla zakho phezu kwebhola lomuthi esikhundleni saphansi. Futhi, "Ungabheki phezulu: Gcina isilevu sakho sibhekiswe esifubeni sakho lapho ungena futhi uphuma epulangweni, okuzokusiza ukuqondanisa umzimba wakho kahle ukusuka phezulu kwekhanda lakho kuya ezithendeni zakho," kusho uKaiser. Futhi uma ubuyela ekumeni, "zama ukubuyela emuva esikhundleni sokugxuma ukuze ungawushintshi umhlane wakho ongezansi." (Nawa amanye amathiphu endlela yokwenza i-burpee ngendlela efanele.)

Lapho usufunde ukugcina amandla akho evulekile nefomu lakho liqinile, ungangeza ukubuyela emuva bese uzama ukuhamba ngezintende zakho phansi esikhundleni sebhola.

Ungayenza kanjani i-Medicine Ball Burpee

A. Qala endaweni yepulangwe ngezandla ulinganise ibhola lomuthi.

B. Jump izinyawo ungene, ufike ngapha nangapha kwebhola, bese uphakamisa isifuba phezulu ukuze uthathe isikhundla se-squat. Gxumela emoyeni, wehlela emuva ku-squat.

C. Buyisela izandla ebholeni ngaphambili bese ubuyela emuva epulangeni. Ukuze wenze ukuhamba kube nzima, gxuma ubuyele epulangwe esikhundleni sokungena kulo, bese wenza ukusunduza okukodwa ebholeni ngaphambi kokugxumagxuma ukubuyela esikhungweni.

D. Yenza ama-reps amaningi ngangokunokwenzeka imizuzwana engu-30 kuya kwangu-60.

Buyekeza kwe-