Ithuluzi Elisha Elinesitayela Lokuzilolonga LeToning Yomzimba Ophelele—Kanye, Indlela Yokulisebenzisa

-Delile

• Ukuncipha kwe-Hamstring Stretch
• I-Relevé Plié Pulse (ene-Ubarre Squeeze)
• I-single-Leg Lunge ene-Biceps Curl
• Buyekeza kwe-

Ngaphandle uma unendawo yokuzivocavoca yasekhaya ehlotshisiwe (yebo!), Imishini yokuzivocavoca yasekhaya cishe ilele egumbini lakho lokulala noma ayifihlwanga ngokunyenya eduze kwesigqoko sakho. Futhi ngaphambi kokuthi wazi, ama-kettlebells, amabhulokhi e-yoga, ama-dumbbells nama-foam roller asethathe ikhabethe lakho noma aba yisiqalo somnyango esingabukeki. (Uyazi ukuthi ungakha kanjani iGym Ephelele Yasekhaya?)

Ingxenye eyodwa yomshini ocwebezelayo ihlose ukukushintsha konke lokho. Uma uthi nhlá nje, i-Ubarre ($185; bestustudio.com) ibukeka njengesesekeli setafula lokugcina elihlobisa kunocezu lwemishini yokuzilolonga-futhi yilokho kanye i-Kodi Kitchen, umdidiyeli we-Ubarre kanye nomlingisikazi ophenduke ukuqina-usomabhizinisi, ngangicabanga.

"Kuhloselwe ukuba yingcezu yemishini yokuzivocavoca ye-chic," kusho uKishi. "Ungayithola etafuleni eliseceleni noma edeskini futhi ayithikamezi imihlobiso. Nginayo yonke indlu yami."

Ngensimbi yegolide noma yesiliva (eminye imibala futhi eqeda emisebenzini), i-Ubarre idlulisela isiqeshana sobuciko obuhle ukuze uzokhululeka ukusishiya ngaphandle, okuyiphuzu elihle kakhulu lelo. Lezo zingcungcuthezi eziqoqa uthuli ngaphansi kombhede wakho azimemezi ncamashi zithi 'ngisebenzise!', Kepha i-Ubarre enhle, evunyiwe engama-4- noma ama-8-pound oyidlula nsuku zonke-manje engakuthutha. (Udinga ugqozi? Bheka lokhu kuzivocavoca ekhaya.)

Futhi ukuthi uhamba kanjani kuphelele kuwe-ubuningi be-Ubarre bungowesibili kuphela kubuhle bayo banamuhla. UKishi uthi i-Ubarre ingasetshenziswa ngesikhathi sePilates, i-yoga, i-barre, kanye nokwenyusa izinga lokuqeqeshwa kwamandla wendabuko. "Ungaguqula kalula ukunyakaza komzimba okuphansi njenge-squat uye ekuhambeni komzimba ngokuphelele, ngokwenza i-curl noma ukubamba kwe-isometric, ne-Ubarre," kusho uKitchen. Lolu hlobo lokukhama okumile kukusiza ukuthi ugcine ifomu elihle futhi uhlanganyele isifuba, emuva, izingalo, nomgogodla.

Lapha, iKhishi labelana ngezindlela ezintathu zokusebenzisa i-Ubarre ukwelula nokuqinisa-noma ngabe ukhetha ukusebenzela kanjani.

Ukuncipha kwe-Hamstring Stretch

A. Lala phansi, emuva ubheke phansi ubheke phansi imilenze yelulwe iqonde phansi, izinyawo zigobeka. I-Ubarre kufanele ibe ngokumelene nesifuba sakho, i-U-opening ibheke phansi.

B. Letha idolo kwesokunxele esifubeni, bamba iziphetho ze-Ubarre, bese uyizungeza ibhola lonyawo lwangakwesokunxele. Nweba umlenze wesobunxele uqonde phezulu, uzwe ukunwebeka ezintanjeni. Gcina okuphansi emuva phansi futhi okhalweni kugxile. Bamba imizuzwana engama-20, bese uphinda ngomlenze wangakwesokudla. Lowo uyisikhulu esisodwa. Phinda kathathu ohlangothini ngalunye.

I-Relevé Plié Pulse (ene-Ubarre Squeeze)

A. Yima ngezithende ndawonye, ​​izinzwane zihlukene, ucindezela i-Ubarre ezandleni zombili ukuze ubambe umgogodla. Dweba amahlombe emuva emuva futhi uphakamise izithende amasentimitha ambalwa ukusuka phansi.

B. Qala ukugoba, uguqe ngamadolo ukuze uhlale ngenkathi uqinisekisa ukuthi amadolo alandelana ngendlela efanayo nezinzwani, izithende zihlala ziphakanyisiwe. Shaya kancane i-intshi, wehle nge-intshi, ugxile ekugcineni isinqe sigxilile nokuphefumula kulawulwa. Gcwalisa ama-reps angama-30, bese uphumula. Yenza amanye amasethi ama-2. (Uyakuthanda lokhu kuthutha? Bese uzoyithanda le-At-Home Barre Workout.)

I-single-Leg Lunge ene-Biceps Curl

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A. Lunge phambili ngomlenze wangakwesokudla, wakhe ama-engela angama-90 degree ngamadolo womabili. Ubambe u-Ubarre ngesandla sokudla, welula ingalo iqonde phambi komzimba.

B. Gcina ukuma kwephaphu, bese ugoqa u-Ubarre uye emzimbeni, udale i-engeli engu-90-degree ngendololwane. Ngemuva kokuqeda ama-reps angu-15 ohlangothini ngalunye, phumula, bese wenza amasethi amabili ngaphezulu. (Dweba imilenze eqinile, emile ngokuhamba okuphezulu okungu-10 kwamathanga amancanyana.)

Buyekeza kwe-