I-No-Equipment Barre Workout Ehlanganisa I-Yoga, i-Pilates, ne-Cardio

-Delile

• Phuma Kwipulangwe Lomlenze Owodwa
• Ipulangwe Eliseceleni elinentambo yenaliti
• I-Fire Hydrant eya kuHalf Moon Leg Lift
• Isikhundla Sesibili Plié kuya ku-90-Degree Lunge
• Isikhundla sesibili uPlié Hop
• Isikhundla Sesibili Ukutsheka kwe-Oblique
• Isikelo esinoRotation
• Ukuhambisa i-Triceps Push-Up
• Buyekeza kwe-

Uma ucabanga ukuthi ukusebenzisa i-barre akulutho ngaphandle kokunyakaza okuncane kwe-AF ongakwazi nokukubona noma ukuzwa, khona-ke A. Uyiphutha, kungaphezulu kakhulu kwalokho; no-B. Kwirekhodi, leyo minyakazo emincane empeleni iyasangana futhi uma ungazizwa, uyayenza ngokungalungile. (Ngokufana nokufunda ifomu elifanele le-barre tuck engabonakali.)

Futhi, i-barre iwukuzilolonga komzimba wonke owandisa futhi oqinisa imisipha yakho ngenkathi ushisa amafutha, njengoba kufakazelwa nalesi sijikelezo esingenazisetshenziswa esiklanywe u-Becca Pace, umqeqeshi ogunyazwe i-ACE ne-Daily Burn, futhi egqugquzelwe uchungechunge lwakhe lwekilasi le-Barre Harmony olutholakalayo. ukusakaza manje endaweni yesikhulumi se-DB. Ukuzivocavoca kwe-barre kufaka phakathi ukuqhuma kwe-cardio, umsebenzi webhalansi, ukwenza kahle i-toning, nokwelula ukuzivocavoca okuphelele okuzozizwa njengokuxubana kwe-yoga, i-Pilates, kanye ne-HIIT. (Uma ufuna ukujuluka ngempela, zama lokhu kuvivinya okunamandla okuphinda kabili njenge-cardio.)

Isebenza kanjani: Qhubeka nomsebenzi wonke wokuzivocavoca, uyeke ukuphinda ukuphindisela ohlangothini oluphambene nokuzivocavoca okudingekayo. Phinda isifunda sonke amahlandla amabili noma amathathu.

Okudingayo: Umata, uma usendaweni eqinile noma eshelelayo

Phuma Kwipulangwe Lomlenze Owodwa

A. Qala ngemuva kwe-mat, welula umlenze owodwa emuva, uthinta izinzwane phansi. Iya phambili ngaphambili kukamata ezandleni, bese uphakamisa umlenze ofanayo njengoba ungena endaweni ephezulu yepulangwe.

B. Thatha umoya osheshayo lapha, bese ubuyela emuva ngonyawo olumi, uzama ukungavumeli umlenze ophakanyisiwe wehle.

C. Phendukela ekumeni bese uphinda emlenzeni ofanayo.

Qedela ukuphindaphinda okungu-4 ohlangothini ngalunye.

Ipulangwe Eliseceleni elinentambo yenaliti

A. Lala ohlangothini lwesokudla imilenze igcwele. Phusha entendeni yesandla sokudla futhi uphakamise izinqulu, unwebe ubude futhi uze epulangwe elisemaceleni. Finyelela ingalo ephezulu endlebeni yakho.

B. Hlanganisa ingalo ephakanyisiwe phakathi kwe-torso nephansi, ufinyelele esikhaleni ngaphandle kokuvumela ingalo noma izinqulu ziwele.

C. Buyisa ingalo nezinqe ezingezansi. Phinda iphethini yokunyakaza ohlangothini olufanayo.

Gcwalisa ama-reps ama-4 ohlangothini ngalunye.

I-Fire Hydrant eya kuHalf Moon Leg Lift

A. Qala endaweni yetafula letafula, izandla zingaphansi kwamahlombe, amadolo ngaphansi kwezinqulu. Phakamisa umlenze wangakwesokudla ukuze idolo linyakazise i-intshi ngenhla kukati.

B. Lapho uguqe ngamadolo, phakamisa umlenze eceleni kusuka ekuhlanganyeleni kwe-hip bese ubuyela ekuzulazuleni ngaphezu kombhede.

C. Qondisa umlenze ofanayo, bese uwudlulisela ngqo ohlangothini. Dlula lowo mlenze ngemuva komlenze ohlukile ukuze uthinte phansi. Buyela endaweni yokuqala bese uphinda zombili izivivinyo.

Qedela ukuphindaphinda okuyisi-8 kokuhamba ngakunye ezinhlangothini zombili.

Isikhundla Sesibili Plié kuya ku-90-Degree Lunge

A. Qala ngezinyawo ezibanzi kune-hip-wide apart, bese uphendulela izinzwane ngaphandle. Vula izingalo ububanzi emaceleni ngokugoba okuthambile ezindololwaneni.

B. Gobisa amadolo ezinzwaneni ngomgogodla omude ungene endaweni yesibili plié.

C. Cindezela ngezithende bese uqondisa imilenze. Izinyawo ze-pivot ohlangothini olulodwa, yehla ubuye edolweni phansi bese ugoba idolo langaphambili phezu kweqakala, udale ama-engela angama-90-degree kuyo yomibili imilenze.

D. Cindezela esithendeni sangaphambili ukuze uqondise imilenze, uhlehlise i-pivot emuva endaweni yesibili, bese uphinda iphethini ye-plié-to-lunge ngakolunye uhlangothi. Qhubeka ushintshana izinhlangothi.

Gcwalisa ama-reps ayi-8 ohlangothini ngalunye.

Isikhundla sesibili uPlié Hop

A. Qala endaweni ebanzi yesibili, izinzwane zivele.

B. Ngehlela ku-plié.

C. Phakamisa izithende njengoba imilenze yakho eqondile, futhi ngaphambi nje kokuba ufinyelele endaweni yokuma, gxuma ngqo phezulu, wehla kancane ubuyele emhlabathini. Phinda.

Qedela kabusha ama-8.

Isikhundla Sesibili Ukutsheka kwe-Oblique

A. Qala endaweni ebanzi yesibili izinzwane zicishiwe kancane. Yelula izingalo ezinhlangothini, bese ugoba endaweni yesibili i-plié.

B. Nyakazisa kusuka esifubeni esifinyelela iminwe yangakwesokudla emuva kwesithende sangakwesokudla njengoba ingalo yesobunxele ifinyelela iqonde phezulu.

C. Buya phakathi nendawo ngaphambi kokutshekela kolunye uhlangothi. Qhubeka ushintshe izinhlangothi

Gcwalisa ama-reps ayi-8 ohlangothini ngalunye.

Isikelo esinoRotation

A. Lala ubheke phezulu, imilenze yeluliwe iqonde phezulu ngenhla kwezinqulu, isifuba siphakamise phansi, izandla zingemuva kwekhanda.

B. Letha umlenze oqondile wesokudla phansi uye phansi uzulazule ngenhla nje kwayo, futhi ngesikhathi esifanayo, jikisa umlenze kwesokunxele, ukuze indololwane yesokudla ihlangane nomlenze wesokunxele. Ukuguqula ukunyakaza, bese uphinda ngakolunye uhlangothi, uletha umlenze wesobunxele phansi bese ujika ngakwesokudla. Qhubeka ushintshana izinhlangothi.

Gcwalisa ama-reps ayi-8 ohlangothini ngalunye.

Ukuhambisa i-Triceps Push-Up

A. Qala endaweni ephakeme yepulangwe ngezandla ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.

B. Ngokunyakaza okukodwa okubushelelezi, shintsha kancane uye phambili kuma-tiptoes, amadolo aphansi uye phansi. Gobisa izingalo, ubambe izindololwane emuva, wehlela ngaphansi kwe-triceps push-up.

C. Phusha ezintendeni zezandla uphinde uhlehlise ukunyakaza, ugcine ngokuma kwengane.

D. Epulangeni lengalo eqondile; shintshela kancane phambili kuma-tiptoes. Yehlisa amadolo bese wehlisa isifuba, cindezela phezulu bese ubuyela esimeni sengane.

Qedela kabusha ama-8.

Buyekeza kwe-