Ukusebenza kweToning Kwabesifazane: Thola Umzimba Wakho Wokuphupha

-Delile

• Barre
• I-boot camp
• IVinyasa Yoga
• I-3 Yoga Isondela Ekwakheni Amandla
• Ama-Pilates
• Spin
• Ama-kettlebells
• HIIT

Uma ukuhlukahluka kuyisinongo sempilo, lapho-ke ukufaka ukusebenzisa amandla okusebenza okuhlukahlukene kuzononga inqubo yakho ejwayelekile futhi kukusize ufinyelele imigomo yakho yokuqina nokulahlekelwa isisindo. Ukumangaza imisipha yakho ngezinhlobo ezahlukene zokuzivocavoca kungaba yisihluthulelo sokuthola isimo sethoni ngenkathi uvimbela ukukhathala noma ithafa.

Ukuvivinya umzimba njalo kubalulekile ukugcina inhliziyo yakho iphilile, ubuchopho bakho bucijile, nalawo maphawundi ngokweqile. Ucwaningo lukhombisa ukuthi ukusebenza kungakusiza uphile isikhathi eside futhi.

Kepha ukubona ngempela izinguquko ezibonakalayo, i-cardio iyodwa ngeke iyinqume. Ukuqeqeshwa kwamandla kuyadingeka. Eqinisweni, ngokusho kweMayo Clinic, ungakhuphula umzimba futhi ushise amakhalori athe xaxa ngokuthola imisipha emincane.

Kulezi zinsuku, kunezinhlobonhlobo zamakilasi wokuzivocavoca ama-toning afanele abesifazane bamazinga ahlukene kanye nezintshisekelo.

Barre

Awudingi ukuba yi-ballerina echwepheshile ukuze uqophe imisipha emide, enciphile.

Amakilasi eBarre ahlangana ngezinto ze-yoga, ama-Pilates, nokuqeqeshwa okusebenzayo, kanye nokunyakaza okungokwesiko okwengeziwe abadansi abakwaziyo, njengama-pliés nokwelula.

Usebenzisa iminyakazo emincane nokuphindaphindayo, okwaziwa njengokunyakaza kwe-isometric, ukhomba eminye yemisipha emikhulu emzimbeni.Lokhu kufaka phakathi amathanga, ama-glutes, nomgogodla. Ukunyakaza kwe-Isometric kuyasebenza ngoba unenkinga yemisipha ethile kuze kube seqophelweni lokukhathala, okuholela ekusimeni okungcono namandla aphelele. Uzobona ukuma okuthuthukile nokuguquguquka.

Azikho izicathulo ze-pointe ezidingekayo!

Amakilasi okuzama afaka:

• I-Pure Barre, ezweni lonke
• IBar Method, ezweni lonke
• Umzimba 57, eNew York naseCalifornia

I-boot camp

Ungavumeli igama likusabise.

Amaningi ala makilasi aphefumulelwe ezempi enziwa ecabanga ngabesifazane. Nge-tempo esheshayo ne-camaraderie yeqembu, lawa makilasi ayindlela enhle yokushisa amakhalori nokwakha imisipha. Imvamisa ukuxubana kokuzivivinya kwezemidlalo, ukuqeqeshwa kwenhliziyo, nokuqina okuphezulu okuhamba njengezikwele ezigxumayo. Ukuzivocavoca kuhlose ukuthuthukisa ibhalansi, ukuxhumanisa, namandla eqiniso.

Ingxenye ye-cardio inenzuzo eyengeziwe yokuthola ukukhuphuka kwenhliziyo yakho. Amakilasi angaba kusuka ngezikhathi zeqembu ngaphandle epaki, kuye ngezikhathi zasendlini kufaka imishini eminingi njengezisindo zamahhala namabhola emithi. Kunoma ikuphi, uqinisekile ukuthola ukuzivocavoca umbulali.

Ngenkathi ikamu lebhuthi kungeyona eyenhliziyo encane, ijubane le-endorphin eliza nalokhu kusebenza okuncintisanayo kwesitayela linekhwalithi yokulutha - njengoba kunjalo nemiphumela.

Amakilasi okuzama afaka:

• Barry's Bootcamp, khetha izindawo ezweni lonke

IVinyasa Yoga

Ufuna ukuzivocavoca okuzothulisa ingqondo yakho ngenkathi uthambisa umzimba wakho?

Isitayela esinamandla, esigelezayo se-vinyasa yoga kungaba esakho. IVinyasa yigama lesiSanskrit elisho “ukunyakaza okuhambisana nomoya.” Isisekelo sekilasi sihambisana nokwakhiwa kwamandla okuhlukahluka ngokuphefumula kwakho.

Amanye amakilasi e-vinyasa agcinwa kwizitudiyo ezifudumele, ezingafinyelela kuma-degree angama-90. Amanye amakilasi afaka izisindo ezengeziwe zokwakha amandla athe xaxa. I-Yoga ibeka njengenja ebheke phansi nosizo lweqhawe ukwakha imisipha emile, ngenkathi ithuthukisa ibhalansi nokuzivumelanisa nezimo.

Bese kuba khona inzuzo eyengeziwe yomzimba womqondo. Ucwaningo lukhombisile ukuthi i-yoga ingakwazi, nokuvuvukala, futhi isize ngezinye izindaba eziningi ezingapheli.

Amakilasi okuzama afaka:

• ICorePower Yoga, ezweni lonke
• I-YogaWorks, eNew York naseCalifornia

I-3 Yoga Isondela Ekwakheni Amandla

Ama-Pilates

Lokhu kuvivinya umzimba okususelwa kokuphakathi kuzolungisa ukuma kwakho futhi kuqinise umnyombo wakho. Kubuye kubonakale ukuthi kulula emajoyintini ngokususa ingcindezi emhlane nasemadolweni akho.

Amakilasi anganikezwa kumata, noma kumshini wokuguqula, onikeza ukumelana okuqondile ngeziphethu nezintambo. Isigaba esivamile sama-Pilates sizofaka ukuzivocavoca ngethoni njenge-warmup enamandla ebizwa ngekhulu. Lokhu kungukuzivocavoca okuyinselele kokubili i-abs yakho namaphaphu njengoba uhlela umoya wakho ngokunyakaza okungaphakathi nokuhamba kwesandla.

Ucwaningo lukhombisa ukuthi amaPilates enza ngempela. Ucwaningo olulodwa lwango-2012 luthole ukuthi lungaqinisa imisipha ye-rectus esiswini ngamaphesenti angama-21 kwabesifazane abahlala phansi abangezona izisebenzi zePilates. Ukuqinisa umnyombo wakho nama-Pilates nakho kungasiza nge.

Amakilasi okuzama afaka:

• ICore Pilates NYC, eNew York
• IStudiyo (MDR), eLos Angeles

Spin

Amakilasi we-Spin aguqukele ekubeni ngaphezulu kakhulu kokuhamba ngesithuthuthu esimile.

Amakilasi wesimanje we-spin afaka izinsimbi, ama-crunches asemaceleni, kanye namabhande wokumelana ukwengeza into yokuqinisa umzimba ephezulu kuleli klasi le-cardio elidumile. Izitudiyo ze-Boutique ziyaqhamuka ezweni lonke ezengeza ekunyakazeni okukhethiwe, umculo omnandi, nasemakamelweni amnyama womkhathi ofana nephathi.

Lezi zigaba zingakhathaza ngokwanelisayo, zilethe i-cardio namandla okuzivocavoca ngasikhathi sinye, kungasaphathwa, ingxenye evuthayo yekhalori. Ochwepheshe balinganisela ukuthi ukhanyisa noma yikuphi phakathi kwamakholori angama-400 no-600 ngokuvivinya umzimba ngakunye.

Amakilasi okuzama afaka:

• Umjikelezo Womphefumulo, ezweni lonke

Ama-kettlebells

Kungenzeka uke wababona ejimini futhi wazibuza ukuthi benzeni ngalezo zinsimbi eziphathwayo abantu ababonakala bethi shwi ngazo.

Kodwa mhlawumbe ubungazi ukuthi lezi zinsimbi zenza ukuzijabulisa nokusebenza okuvuthayo okushisa ama-calories amakhulu.

Umehluko omkhulu phakathi kwama-kettlebells nezisindo ezijwayelekile ukuthi ushintshanisa ama-kettlebells ukudala nokulawula umfutho. Lokhu kusho ukuthi kuthola ukudonsa kwegazi lakho, kusebenza zombili izinhlelo zakho ze-anaerobic ne-aerobic, futhi kupakisha amandla ne-cardio ekusebenzeni komzimba okugcwele. Amakilasi amaningi afaka lolu hlobo lwesisindo afaka phakathi i-kettlebell squats kanye ne-kettlebell swings, exubeke nezikhathi ze-cardio.

Amakilasi okuzama afaka:

• I-Kettlebell Power e-Equinox, ezweni lonke

HIIT

Kulabo abacindezelwe isikhathi, amakilasi afaka ukuqeqeshwa okuphezulu kwesikhawu, noma i-HIIT, anganikeza kakhulu ibuck yakho.

Imvamisa phakathi kwemizuzu eyi-10 nengu-15 ubude, ukuthi yini lokhu kuzivocavoca okuntulekayo ngesikhathi bakwenzela ngamandla. Cabanga: ama-burpees, ama-sprints, ama-lunges, nokuningi. Idizayinelwe ukukhuphula izinga lokushaya kwenhliziyo yakho, ikwenze ujuluke, futhi uqeqeshe amandla ngasikhathi sinye, ucwaningo lukhombisa ukuthi i-HIIT ingaletha umthelela omkhulu kunehora le-elliptical.

Kepha ukuzicindezela ngaphezu kwendawo yakho yokunethezeka kungaba ukwaneliseka kokugcina.

Amakilasi okuzama afaka:

• I-BodyShred nguJillian Michaels e-Crunch gyms, ezweni lonke
• I-Les Mills Grit emajimini ama-Hour Fitness angama-24, ezweni lonke