I-SWEAT App Isanda Ukwethula Ukusebenza Kwe-Barre ne-Yoga Okubandakanya Abaqeqeshi Abasha

-Delile

• I-7-Minute Glutes and Quads Workout noBritany Williams
• I-lateral Lunge eshintshanayo
• I-lateral Lunge Pulse
• Isikwele kuSihlalo Squat
• I-squat Pulse
• Lunge ukuze Squat
• I-Sumo Squat Pulse
• Buyekeza kwe-

Uma ucabanga ngohlelo lokusebenza lukaKayla Itsines 'SWEAT, ukusebenzisa amandla okuqina okuphezulu kungenzeka kufike engqondweni. Kusuka ezinhlelweni ezisinda kuphela emzimbeni kuya ekuqeqesheni okugxile ku-cardio, i-SWEAT isize izigidi zabantu emhlabeni wonke ukufinyelela ezinhlosweni zabo zokufaneleka. Kodwa uma ubulokhu uhalela okuthile okuhlukile ohlelweni lokusebenza, usenhlanhleni. ISWEAT isanda kwethula izinhlelo ze-barre ne-yoga eholwa ngabaqeqeshi abathathu abasha abanethalente.

"Iqiniso ukuthi abesifazane abaningi abazilolonge besebenzisa isitayela esisodwa sokuzivocavoca," kusho u-Itsines esitatimendeni. "Bafuna ukwazi ukufaka ezinye izitayela zokuzilolonga, njenge-barre noma i-yoga, eceleni kokuzivocavoca kwabo ngamandla nokuqina. Abesifazane bafuna ukukhetha okwengeziwe nokuhlukahluka ekusebenzeni kwabo ngenkululeko namandla okuzivocavoca ngendlela yabo." (Okuhlobene: UKayla Itsines Wabelana Ngokumkhuthazile Ukwethula Uhlelo Lokuzivocavoca Ngemuva Kokukhulelwa)

Ngaphambi kokwethulwa okusha, i-SWEAT isivele inikele ngohlelo lweBody and Mind Yoga (BAM) oluneminyakazo ekhuthazwa yi-yoga efundiswa yi-yogi uSjana Elise. Kepha manje, uhlelo luyanda ukunikela ngamakilasi amaningi ngosizo lwabafundisi be-vinyasa uPhyllicia Bonanno no-Ania Tippkemper. Izinhlelo zabo ezintsha - i-Yoga ne-Phyllicia ne-Yoga no-Ania - zizohlala eduze nohlelo luka-Elise olukhona lwe-BAM ohlelweni lokusebenza. (Bheka lokhu kuzindla komsindo nokugeza kwe-yoga kusuka eBonanno ngesikhathi esizayo lapho uzizwa ukhathazekile.)

Uhlelo lukaBonanno lwamasonto ayisithupha lufanele abantu bawo wonke amazinga okufaneleka futhi aludingi okokusebenza (ngaphandle kwe-yoga mat, nakuba ungasebenzisa ithawula esikhundleni salokho). Masonto onke, uzokhuthazwa ukuqeda amakilasi amathathu, afaka ukulandelana okungu-4-6 ngekilasi ngalinye. Ukulandelana ngakunye kufaka phakathi ukuma okuningana kwe-yoga futhi kuzothatha phakathi kwemizuzu engu-3-8 ukuqeda, ngakho-ke ungalindela ukuthi isikhathi sokuzivocavoca esiphelele sibe imizuzu engaba ngu-15-45, kuya ngesigaba. Ngokwengeziwe, uhlelo lukaBonanno lincoma izikhathi ezimbili zokuzikhethela ezinamandla aphansi okuzungeza isonto.

"Kwabesifazane abaqala nge-yoga, uhlelo lukaPhyllicia lufanelekile njengoba lunikeza isitayela esifinyelelekayo nesithambile se-yoga esinikeza abesifazane amandla okuhlola ngokuphepha amandla abo omzimba," kusho u-Itsines esitatimendeni.

Uhlelo lukaTippkemper lulandela ifomethi kaBonanno, enikela ngohlelo lwamaviki ayisithupha olunamakilasi amathathu e-vinyasa kanye nokuvivinya umzimba okuphansi ngamandla kwe-cardio ngesonto. Isigaba ngasinye seTippkemper sizoba nokulandelana okuyisithupha, kepha izinzuzo zizoba zinde - kuze kufike emizuzwini eyi-12 lilinye, zilethe isikhathi sokuzivocavoca esiphelele sibe imizuzu engama-30-45 ekilasini ngalinye. (Okuhlobene: I-Yoga Ethuthukile engu-14 ifuna ukuvuselela umkhuba wakho weVinyasa)

Ngenkathi uhlelo lukaTippkemper luqala ukusebenziseka kalula, ukugeleza kwakhe kufaka nezimo ezingezona ezejwayelekile kulabo abafuna ukuziphusha emethini. Ngokungeziwe kumata we-yoga (noma ithawula), uzodinga ibhulokhi le-yoga kanye ne-yoga bolster. I-FTR, noma kunjalo, ungashintsha kalula umcamelo noma umcamelo ekhaya uma udinga.

Mayelana nohlelo olusha lwe-SWEAT lwe-Barre, amakilasi azoholwa ngu-Britany Williams. Eminyakeni edlule, umqeqeshi waqala ukwenza i-barre ukuze asize ekulawuleni imiphumela yesifo sakhe samathambo esingamahlalakhona, isimo esibangela ukuthi amasosha omzimba ahlasele izicubu zomzimba (ikakhulukazi amalunga). Manje, uWilliams uthatha ubuchwepheshe bakhe kuhlelo lokusebenza lwe-SWEAT, lapho amakilasi akhe avuselelayo ezohlanganisa izinto zendabuko ze-ballet nama-Pilates ngokunyakaza, ngamandla amakhulu ukwakha amandla nokuzivumelanisa nezimo.

"IBarre ivumela abantu besifazane ukuba baphume ngaphandle kwendawo abaphila kuyo futhi bathole ukuxhumana kwemizimba yabo nengqondo," kusho uWilliams esitatimendeni. "Umuzwa wokuzuza ubuchule bokuzivocavoca umzimba emgodini unomvuzo omangalisayo. Abesifazane abazi ukuthi bangakwazi ukwenzani baze bazikholelwe futhi bazame." (Okuhlobene: I-Ultimate Full-Body Full At-Home Barre Workout)

Uhlelo lukaWilliams lwamasonto ayisithupha lunikeza amakilasi amane ngesonto, ngalinye lifaka uhlu lokulandelana kwemizuzu emi-2- kuya kwemi-8 ingqikithi yemizuzu engama-30-45 ekilasini ngalinye. Wonke amakilasi e-Barre ane-Britany ahlanganisa ukunyakaza komzimba ogcwele, kodwa ngekilasi ngalinye, ungalindela ukugxila okuhlukile eqenjini elithile lemisipha. Kukonke, uhlelo lukaWilliams lwenzelwe ukukhulisa ukukhuthazela kwemisipha, ukukhulisa amandla, nokwenza ngcono ibhalansi nokuma komzimba - konke kutholakala ngokunyakaza okubhekiswe kumthelela ophansi nokuphindaphinda okuphezulu.

Ukuze uthole ukunambitheka kohlelo olusha lukaWilliams lukaBarre, hlola lokhu kuzivocavoca umzimba okukhethekile okuklanyelwe ukukhomba ama-glutes nama-quads.

I-7-Minute Glutes and Quads Workout noBritany Williams

Isebenza kanjani: Yenza ukuzivocavoca ngakunye kweziyisithupha emuva-emuva kungekho zikhefu phakathi kwama-reps amaningi njengokwabiwa. Gxila efomini lakho bese ukhumbule ukuthi lokhu kuvivinya umzimba akusikho okwejubane kepha kungokugcina ifomu nokulawula. Uma ufuna ukukhulisa izinto, ungahlala wengeza umzuliswano wesibili wokujima ukuze ushise imizuzu engu-14.

Uzodinga: Azikho izinto zokusebenza; mat ozikhethela.

I-lateral Lunge eshintshanayo

A. Yima ngezinyawo ngobubanzi kune-hip-wide apart.

B. Yehla ungene emgodini ohlangothini lwesokunene, izinkalo ezicwilayo emuva bese ugoba idolo langakwesokudla ukulandelela ngqo ngokuhambisana nonyawo lwesokudla. Gcina umlenze wesobunxele uqondile kodwa ungakhiyiwe, izinyawo zombili zibheke phambili.

C. Cindezela unyawo lwesokudla ukuze uqondise umlenze wangakwesokudla bese uphinda ngakolunye uhlangothi.

Phinda izikhathi ezingu-10 ohlangothini ngalunye.

I-lateral Lunge Pulse

A. Gcina izinyawo zibanzi kune-hip-wide apart.

B. Ngehlela elungeni elingakwesokudla, izinqe ezicwila emuva futhi ugoqe idolo elingakwesokudla ukuze ulandelele ngokuqondile emgqeni wonyawo lwesokudla. Gcina umlenze wesobunxele uqonde kodwa ungakhiyiwe, izinyawo zombili zikhombe phambili.

C. Ngenkathi ukule ndawo ebheke eceleni, shayela phezulu naphansi ngomlenze wesokudla.

D. Cindezela unyawo lwesokudla ukuze uqondise umlenze wangakwesokudla bese uphinda ngakolunye uhlangothi.

Phinda izikhathi ezi-5 ohlangothini ngalunye.

Isikwele kuSihlalo Squat

A. Qala ngezinyawo ezibanzi kune-hip-wide apart, izandla endaweni yokuthandaza.

B. Yehla ungene esikweleni, uhlose ukuthola amathanga afane nomhlabathi.

C. Yima, unyathele unyawo lwesobunxele eduze kwesokudla ukuze izinyawo zihlangane, ngokushesha zehlele esikweleni esincane (cabanga: isihlalo pose), uphakamise izingalo ngaphezulu.

D. Yima, unyathele unyawo lwangakwesokudla uye eceleni bese wehlela esikweleni, izandla ngomthandazo.

E.Yima, unyathele unyawo lwakwesokudla eduze kwesobunxele ngakho-ke izinyawo zihlangene, ngokushesha zehlela esikweleni esincanyana, izingalo ngaphezulu ukuze uqale umugqa olandelayo.

Phinda izikhathi ezingu-10 ohlangothini ngalunye.

I-squat Pulse

A. Qala ukuma ngezinyawo ndawonye.

B. Shift hips emuva naphansi sengathi usuzohlala esihlalweni.

C. Ukuhlala uphansi ku-squat, ishayela okhalweni phezulu naphansi ngenkathi ugcina emuva uqonde nesifuba siphakanyisiwe.

Phinda ukuphinda okungu-10.

Lunge ukuze Squat

A. Qala ukuma ngezinyawo ndawonye. Nyathela unyawo lwesokudla ubuyele elungeni ukuze womabili amadolo agobe ngama-engeli angama-90-degree. Gcina umhlane uqondile futhi isifuba siqondile.

B. Nyathela unyawo lwesokudla uye phambili ukuze ume, bese wehlisa izinqulu ngokushesha bese ugxuma ube yi-squat. Yima, bese uphinda ngakolunye uhlangothi.

Phinda izikhathi ezingu-10 ohlangothini ngalunye.

I-Sumo Squat Pulse

A. Qala ngezinyawo ezibanzi kune-hip-wide apart.

B. Shifta ama-hips emuva naphansi uye endaweni ye-squat. Gcina emuva flat futhi core brace.

C. Hlala uphansi endaweni ye-squat bese uphonsa phezulu amasentimitha ambalwa bese ubuyela phansi.

Phinda ukuphinda okungu-10.

I-Yoga no-Ania, i-Yoga noPhyllicia, kanye no-Barre with Britany manje babukhoma ngohlelo lokusebenza lwe-SWEAT ngokukhethekile, ongaludawuniloda ngo-$19.99/ngenyanga noma u-$119.99/ngonyaka.

Buyekeza kwe-