I-Shape Studio: I-Dance Cardio Core Workout

-Delile

• Umdanso Cardio Combo
• Isinyathelo-phambili nge-High-Knee
• Isinyathelo Kick
• Cha-Cha Shova
• Umsebenzi we-Core Floor
• Ama-Crunches Amabhayisikili
• In & Outs ngebhendi
• Ibhuloho elinomlenze owodwa weGlute elinebhendi
• Buyekeza kwe-

Ngomgogodla wakho onamandla kakhulu, ungabeka ipulangwe izinsuku, impela, kepha ngoba imisipha yakho eyinhloko yakha konke okuphakathi kwakho (kufaka phakathi nomhlane wakho!), Uzofuna ukushisa imisipha kuwo wonke ama-engeli.

"Inhlanganisela yokunyakaza okuhlanganisiwe kanye nokuzivocavoca kwe-mat okugxile kumongo wakho kuyifomula ephelele," kusho uMolly Day, umqeqeshi wokuqina weqembu e-Equinox eNew York. Ngokuhamba okuhlanganisiwe njengokuxhuma kwesikwele nezindiza ezindizayo, "usebenzisa ingaphakathi lakho ukuzinzisa umzimba wakho, ukuze izitho zakho zikwazi ukwenza ukunyakaza okuyinhloko," esho. Ukuzivocavoca okunjalo kwakha amandla okusebenza kumgogodla wakho. Ukuqedela ngokuhamba okuyisisekelo okuqondisiwe kuzosiza ukukhathala ngokweqiniso kwale misipha enzima yokukhathala. (Bona: Ukubaluleka Kwesisekelo Esiqinile-Ngaphandle Kwe-Six-Pack Abs)

Usuku luhlanganise lezi zindlela ezingcono kakhulu zokubaza umongo wakho ekuzilolongeni kwakamuva kwe-Shape Studio. Landela njengoba ekuholela ekujikelezeni kokuzivocavoca kwakhe okuphezulu okuqinisa amasampula kusuka ekilasini le-Equinox club elidumile leChoreo Cult, elimayelana nokusika ~ okuxegayo ~ ngenkathi kwakhiwa imisipha.

Landela ividiyo, noma uhlole okunyakazayo ngezansi.

Umdanso Cardio Combo

Isebenza kanjani: Zijwayeze ukunyakaza okuthathu ngezansi, uzame ngakunye cishe imizuzwana engama-30. Uma usukwazi kahle lokho, zama ukukuhlanganisa ndawonye: 4 Izinyathelo, 2 Ukukhahlela Izinyathelo, kanye 4 Cha-Cha Shuffles. Vula ingoma yakho oyithandayo, bese ubona ukuthi ungayiphinda yini i-combo yayo yonke le nto.

Isinyathelo-phambili nge-High-Knee

A. Qala ukuma izinyawo zihlangene nezingalo zihlangene.

B. Khipha unyawo lwesokudla eceleni, bese ushaya ngengalo yesokudla eyisiyingi ngenkathi ushayela idolo lesobunxele ulibhekise esifubeni futhi ujikijela ngonyawo ukuze ubhekane kwesokunxele.

C. Misa onyaweni lwesobunxele ukuphinda ohlangothini oluphambene, ushaye ngengalo yesobunxele bese ushayela idolo langakwesokudla ubheke esifubeni, ujikeleze ubheke ngakuqondile kwesokudla.

Phinda imizuzwana engu-30.

Isinyathelo Kick

A. Qala ukuma ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Ngena diagonally kwesobunxele, weqa izandla phambi kwesifuba. Khahlela umlenze wangakwesokudla uphakame ngokunethezeka, bese welula izingalo ku-diagonal.

C. Buyisela izandla phambi kwesifuba ngenkathi uhlehlela emuva onyaweni lwesokudla. Nyathela ngonyawo lwesokunxele, uluwele kwesokudla, bese uthatha isinyathelo sesithathu uye kudiagonal kwesokudla ngonyawo lwesokudla.

D. Khahlela umlenze wesobunxele phezulu ngendlela efanele, ngenkathi welula izingalo ku-diagonal.

Phinda imizuzwana engu-30.

Cha-Cha Shova

A. Qala ukuma izinyawo zihlangene nezingalo zihlangene.

B. Thatha isinyathelo esincane uye kwesokudla ngonyawo lwesokudla, bese isinyathelo esincane siye kwesokudla ngonyawo lwesokunxele, bese ushayela idolo elingakwesokunxele liye phezulu ngasesifubeni ngenkathi welula ingalo yesokudla ngokudayagonali phansi phezu komlenze wesokunxele.

C. Misa onyaweni lwesobunxele ukuphinda ngakolunye uhlangothi, uthathe izinyathelo ezimbili ezincane, bese uphakamisa idolo langakwesokudla bese welula ingalo yangakwesobunxele idonsela ngaphezulu kwedolo langakwesokudla.

Phinda imizuzwana engu-30.

Umsebenzi we-Core Floor

Isebenza kanjani: Yenza umnyakazo ngamunye ngenombolo ekhonjiwe yama-reps (noma ngaphezulu!) ukuze ushise i-abs yakho. Udinga ukwenza umzuliswano owodwa kuphela. (Kodwa uma i-abs yakho ingafanga ngokuphelele, zama enye!)

Ama-Crunches Amabhayisikili

A. Lala ubheke phezulu phansi uvule imilenze nezingalo ngemuva kwekhanda, izindololwane ububanzi. Phakamisa amahlombe nezinyawo phansi ukuze uqale. (Ongakukhetha: Lungisa ibhande elincane lokumelana elizungeze amakhothamo azo zombili izinyawo.)

B. Shayela idolo elingakwesokudla liye ngasesifubeni bese uzungezisa indololwane yesokunxele ukuze ihlangane nedolo lakwesokudla.

C. Shintsha izinhlangothi, unwebe umlenze wesokudla ube mude bese ushayela idolo kwesokunxele uye ngasesifubeni, uzungezisa indololwane yesokudla ukuze uthinte.

Zama ukuphindaphinda okungu-20-30, noma uphinde uze ungasakwazi ukwenza.

In & Outs ngebhendi

A. Lala ubheke phezulu phansi unwetshiwe imilenze nezingalo zeluliwe ngaphezulu, ama-biceps ngezindlebe. Phakamisa amahlombe nezinyawo phansi ukuze uqale. (Ongakukhetha: Lungisa ibhande elincane lokumelana elizungeze amakhothamo azo zombili izinyawo.)

B. Zungelezela izingalo emaceleni bese ushwabanisa amadolo ukuze wakhe ibhola nomzimba, uphakamise ikhanda ubheke enkingeni yesisu.

C. Bese welula izingalo nemilenze ngaphandle kokwehlisela phansi ukuze ubuyele ekuqaleni.

Zama ukuphindaphinda okungu-20-30, noma uphinde uze ungasakwazi ukwenza.

Ibhuloho elinomlenze owodwa weGlute elinebhendi

A. Lala ubheke phezulu izinyawo zitshalwe phansi. Nweba umlenze wangakwesokudla uqonde phezulu ophahleni. (Ongakukhetha: Lungisa ibhande elincane lokumelana emathangeni ngezansi nje kwamadolo.)

B. Faka ama-hips ngaphansi, bese ucindezela onyaweni lomlenze ukuze uphakamise ama-hips, ugcine umlenze wesokudla uphakanyisiwe.

C. Izinqe ezehla kancane ziye phansi.

Zama izikhathi ezingu-10-20, noma phinda uze ungasakwazi ukwenza. Shintsha izinhlangothi; phinda.

Umumo ka-Ephreli 2020

Buyekeza kwe-