Kungani I-Lateral Movement Workouts I-Smart Move

-Delile

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Uma ubhalisela ukujima nomqeqeshi osaziwayo u-Harley Pasternak, umbhali we Amakhilogremu ama-5: Ukuphumelela koHlelo Lwezinsuku ezi-5 Lokuqaqa Isisindo Ngokushesha, uyazi ukuthi uzokhahlelwa isinqa. Ngakho-ke ngenkathi u-Pasternak esanda kuhola ikilasi ukusiza ukwethula izicathulo ze-Vazee ze-New Balance, asizange simangale ukubona ucezu lwesisetshenziswa esasingakaze sizame ngaphambili.

I-Helix Lateral Trainer ifana nomshini we-elliptical-ngaphandle kokuthi ukuya phambili nangemuva, uya ngapha nangapha. Lelo bhanoyi lokunyakaza libalulekile kunoma yimuphi umkhuba wokujima, ngoba, impilo idinga ukuthi uye kuzo zonke izinhlangothi. "Ubuthakathaka obuningi esinabo busekelwe ekuntuleni ukunyakaza kwe-lateral, okungase kubangele ukulimala," kusho uPasternak. "Uma uzivocavoca ezindizeni eziningi, ubona ukuthuthuka kubhalansi, ukuhamba nokusebenza."

Kepha awudingi umqeqeshi weHelix ukuthola ukuzivocavoca okuhle okulandelayo. Zama ukunyakaza okukodwa kwe-Pasternak ephezulu, engenazo izisetshenziswa. (Futhi hlola amathiphu akhe wokuqopha imilenze kaJessica Simpson, izingalo zikaHalle Berry, kanye noMegan Fox's!)

Ukushova emaceleni

Qonda ngaphandle ukugijimela ezungeze ibhulokhi. Hamba noma ugijime ngebhulokhi elilodwa. Ekhoneni, jika wenze ama-shuffles aseceleni uye ekhoneni elilandelayo. Hamba noma ugijime ibhulokhi elilandelayo, vula ikona, bese kuthi ngebhulokhi lokugcina, shuffle ohlangothini oluhlukile (kulokhu, hola ngolunye unyawo).

Imivini

Egcekeni lakho (noma ephasishi, uma uhlala esakhiweni sokuhlala), umvini ukusuka kolunye uhlangothi kuya kolunye. Uma uqala kusuka kwesobunxele, phuma ngonyawo lwakho lwesokudla, bese uhambisa unyawo lwakho lwesobunxele ngemuva. Phinda futhi ngonyawo lwakho lokunene, bese unyathela unyawo lwakho lwesokudla ngaphambili nangaphesheya. Phinda uze ufike kolunye uhlangothi bese uhlehla uye kolunye uhlangothi. Qala kancane futhi wakhe isivinini njengoba uthuthuka.

Ama-lateral Lunges

Esikhundleni sokusebenza njalo emzimbeni wakho ophansi ngamaphaphu ahamba phambili, zama ukuxuba uhlobo oluseceleni enkambisweni yakho, kusho uPasternak. Qala ukwenza umnyakazo njengokuzivocavoca umzimba, futhi uma uthuthuka, engeza izisindo (hlola le vidiyo ye-dumbbell side lunge). Sebenza kuze kufike kuma-20 reps ohlangothini ngalunye.

Isinyathelo Esiwela

Qala ohlangothini lwesobunxele sebhentshi lesisindo. Beka unyawo lwakho lwesokudla ebhentshini bese ucindezela phezulu, ulethe unyawo lwakho lwesobunxele ngemuva kwakho futhi uwele ngakwesokudla kwebhentshi. Sebenza kuze kufike ku-20 reps ohlangothini ngalunye.

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