I-Shape Studio: I-Full Boxing ne-Dance Hybrid Mini Workout

-Delile

• Ukuzivocavoca umzimba okugcwele komzimba wonke
• I-squat Punch-Out
• Sumo Squat to Lunge
• Ipulangwe eliseceleni ukuqhuma
• Umlenze Jika kuSumo
• Ibhalansi ku-Side Plank-Lunge Combo
• Ukuvuka kweTurkey
• Buyekeza kwe-

Ukuzivocavoca kungenye yezinto ezinhle kakhulu ongayenza ukuze ukwandise impilo yakho - futhi izinzuzo zokuqina komzimba zingalola konke ukunyakaza kwakho.

Ucwaningo lwamuva nje kumagundane Intuthuko Yesayensi ithole ukuthi ukuvivinya umzimba nge-cardio kwakha amakhono emoto ngokwakha ukuxhumana okunamandla kwe-neural ku-superhighway yobuchopho-yemisipha. "Ukuqeqeshwa njalo kungasiza ekuthuthukiseni ukusebenza kokufunda kwamakhono wezimoto eziyinkimbinkimbi, njengethenisi, isibhakela, nokuningi," kusho uLi Zhang, Ph.D., ongumbhali wesifundo. (Okuhlobene: Kungani Udinga Ukuqala I-Boxing ASAP)

Lokho kuyizindaba ezinhle kubaphikisi bakho nokugeleza kwe-yoga futhi. Ukukusiza ukuthi uthathe i-groove enyakazayo ngokushesha kakhulu njengoba uqopha yonke indawo, singeze okushintshile kokwakamuva. Umumo Isitudiyo sokuzivocavoca ngomkhuba wokudansa- nowesibhakela ofaka imisipha yakho ezinhlangothini eziningi.

Uzokhuphula umjuluko futhi usebenze imisipha emikhulu njengoba u-Spin noma ikamu lokuqeqeshwa, kodwa umzimba wakho ungase uzuze ngokunyakaza okukodwa kuya kolunye nokuzungezisa. “Emdansini, uyazungeza futhi uhamba phambili, emuva, nangaseceleni - uma zonke lezo zinto zihlanganiswa, usebenzisa le misipha obungeke uyazi ukuthi ikhona,” kusho uMindy Lai, umdansi onguchwepheshe nomqeqeshi wesibhakela. inikeza ukujima ku-Bande. "Futhi isibhakela simayelana nokulungela noma yini futhi ucabange ngezinzwane zakho." (Funda: Izizathu ezi-4 zokungaCashisi amakilasi we-Cardio Dance)

Kwalokhu Umumo Ividiyo yokuzivocavoca isitudiyo, sicele uLai ukuthi enze i-miniworkout ebhekiwe ezobopha "imisipha emincane engalweni, okhalweni nasemilenzeni" enganakwa ngezinye izivivinyo ze-hybrid ozozifuna ukuzigcina ku-repertoire yakho. Shaya ukudlala noma ulandele ngezansi ukuze ungene.

Ukuzivocavoca umzimba okugcwele komzimba wonke

Isebenza kanjani: Yenza ukunyakaza ngakunye kwalokhu okungezansi ngenani lama-reps namasethi abonisiwe.

Uzodinga: Azikho izisetshenziswa (umat uyazikhethela)

I-squat Punch-Out

A. Qala ukuma izinyawo zibanzi kancanyana kune-hip-wide apart, izibhakela zivikela ubuso endaweni elungele.
B. Thatha ukubala okune, yehlela ku-squat ngenkathi ushintshanisa izibhakela phambili ngesandla sokudla nesobunxele ngokushesha okukhulu.
C. Uma ungaphansi kwe-squat, qhubeka ushaya futhi uphakamise ezinzwaneni. Izithende eziphansi ukuya phansi, bese uphinda ukunyakaza uthatha ukubala okune ukuze ucindezele ubuyele ekumeni, ushaya yonke indawo.

Yenza amasethi ama-3 wemizuzwana engama-45.

Sumo Squat to Lunge

A. Yima izinyawo zivuleke, izinzwane zikhombe ezinhlangothini nezingalo ezinwetshiwe ziye ezinhlangothini ngobude behlombe.
B. Ngaphansi kwesikwele se-sumo, ukumisa isikhashana okhalweni kufinyelela emadolweni (njengokuphansi nje ngokunethezeka).
C. Ngaphandle kokuma yonke indlela, jikela kwesokudla bese uphakamisa isithende sobunxele ukwehlela emgodini. Ngasikhathi sinye donsela ingalo yangakwesobunxele ngasesandleni sokudla ngakho-ke izingalo zombili ziyafana zelulwa ziye phambili ngaphezu kwethanga langakwesokudla.
D. Ngaphandle kokuma yonke indlela, vula ingalo yangakwesobunxele bese uphendukela kwesobunxele ukubuyela kusquat squash. Qhubeka nokushintshana.

Yenza amasethi ama-3 wemizuzwana engama-45.Shintsha izinhlangothi; phinda.

Ipulangwe eliseceleni ukuqhuma

A. Qala ngepulangwe eliseceleni endololwaneni yesobunxele, izinyawo zifakiwe. Yelula ingalo yesokudla ngasesilingini.
B. Beka intende yesokudla phansi ngaphambi kwesifuba, bese uphakamisela entendeni yesobunxele ukuze ungene epulangwe eliphakeme.
C. Shift hips back futhi uguqe ngamadolo kusofa, bese weqa izinyawo phambili ngaphandle kwezandla.
D. Yima ugxume, wehla kancane futhi wehlise ngokushesha ubuyele esikhungweni, izintende phansi phansi phakathi kwezinyawo.
E. Gxuma izinyawo ubuyele epulangeni eliphezulu bese ubeka indololwane kwesokunxele phansi ukuze ubuyele ukuze uqale.

Yenza izikhathi ezingu-10.Shintsha izinhlangothi; phinda.

Umlenze Jika kuSumo

A. Qala ukuma ngemuva kombhede (uma usebenzisa) ngezinyawo ndawonye futhi izingalo zelulele ezinhlangothini ekuphakameni kwamahlombe.
B. Ukugcina umnyombo ubandakanyekile futhi ubude besifuba, phakamisa umlenze wangakwesokudla uye phambili kakhulu ngangokunokwenzeka, ngamadolo agobe kancane bese ujika eceleni.
C. Ngokulawula, shwiba umlenze wesokudla ubuyele emuva komzimba, idolo libheke kwesokudla, ucindezela i-glute.
D. Ngokulawula, swayipha umlenze wesokudla uye phambili ukuze uthathe isinyathelo esikhulu, uhlale onyaweni lwesokudla, uphendulela umzimba ubuso nobuso kwesokunxele, bese wehlela endaweni ye-sumo squat. Yenza ama-squats ama-2 ngaphezulu.
E. Qondanisa imilenze ukuze ume ujike ngakwesokudla ubheke phambili kumata. Shift isisindo emlenzeni wangakwesokudla bese ulungiselela ukujikisa unyawo lwesokunxele phambili ukuphinda konke ukulandelana kolunye uhlangothi.

Yenza izikhathi ezingu-10 sezizonke.

Ibhalansi ku-Side Plank-Lunge Combo

A. Qala ukuma ngezinyawo ndawonye, ​​ingalo yangakwesokudla ngaphezulu, i-bicep ngendlebe. Bandakanya umgogodla, udwebe inkinobho yesisu emgogodleni.
B. Phindela emuva emgodini ngomlenze wesobunxele, uguqa phansi. Ukugcina umnyombo ubandakanyekile, intende yesobunxele ephansi ibheke phansi kwesobunxele sonyawo lwangakwesokudla, isifuba esivunguza sivulekele kwesokudla. Ingalo yangakwesokudla isalokhu ifinyelela ophahleni.
C. Qondanisa umlenze wesobunxele, ulinganise ngaphandle konyawo, bese ushintsha isisindo entendeni yesobunxele. Phakamisa umlenze wangakwesokudla bese uwubeka ngaphezulu kwesobunxele ukuze ungene epulangwe eliseceleni. Bamba umzuzwana owodwa.
D. Phakamisa umlenze wangakwesokudla bese uwunyathela phambili uye kwesokudla ukuze ubuyele emgodini. Sukuma emlenzeni wangakwesokudla, uphakamise idolo langakwesobunxele phezulu ukuphakama kwe-hip okugoqwe ngama-90 degrees.
E. Phindela emuva emgodini ngonyawo lwesobunxele ukuqala i-rep elandelayo.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ukuvuka kweTurkey

A. Qala ukulala ubheke phansi phansi umlenze wangakwesokudla weluliwe nangaphandle ku-diagonal, futhi umlenze wesobunxele ugobile unyawo phansi futhi idolo likhombe ophahleni. Nweba ingalo yesokunxele iye phezulu ophahleni ngqo phezu kwehlombe, bese welula ingalo yesokudla uye ohlangothini oluphansi.
B. Phakamisa isifuba bese ushintsha isisindo ungene endololwaneni yangakwesokudla, bese ukhuphukela entendeni yesokudla. Cindezela entendeni yesokudla, ngonyawo lwesokudla, nonyawo lwesobunxele ukuphakamisa izinkalo ziye ohlakeni lweplangwe.
C. Faka unyawo lwesokudla ngaphansi kwezinqulu, utshale idolo phansi. Phakamisa isifuba ubude. Ingalo yangakwesobunxele isaluliwe ibheke ophahleni.
D. Shifta isisindo onyaweni lwesokunxele bese ume. Kancane kancane buyisela emuva i-rep ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Buyekeza kwe-