Amaphutha Akho Amakhulu Kakhulu Ekilasi Lokufaneleka

-Delile

• I-HIIT / Tabata
• Ukuhamba ngebhayisikili
• I-Yoga
• I-TRX
• I-CrossFit
• Zumba
• Amandla Eqembu
• Barre
• Pilates
• I-boot camp
• Buyekeza kwe-

Uyayazi "imithetho" yokufaneleka ebaluleke kakhulu: Fika ngesikhathi futhi ungachithi ngesikhathi sekilasi. Kodwa kunezinye izinto okufanele uzikhumbule futhi. Lapha, abafundisi abaphezulu bezwe babelana ngamathiphu abo.

I-HIIT / Tabata

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Ungakwenzi: Yeqa ekululameni

Ngokuqeqeshwa kwesikhawu sokuqina okukhulu yonke i-buzz, iningi lokuzivocavoca likholelwa ngephutha ukuthi okuningi kungcono, nokuthi ama-reps athe xaxa ngesikhathi sezingxenye zokuzivocavoca azokusiza ubone imiphumela engcono, kusho uShannon Fable, ongumqeqeshi weqembu eliwina imiklomelo kanye nomqondisi uhlelo lokuzivivinya lwe-Anytime Fitness Corporate e-Boulder, CO. Ukuze uthole okwengeziwe ngale fomethi yokufaneleka, i-Fable incoma ukusebenzisa isikhathi esimisiwe sokutakula futhi uziphushele ngempela phakathi nesikhawu esilandelayo, njengoba kulapho uzothola khona ikhalori eyengeziwe. ukusha kanye nezinzuzo ezinkulu kakhulu.

Ukuhamba ngebhayisikili

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Ungakwenzi: Izikhindi ezimfishane zezemidlalo

Nakuba ama-bottoms e-itty-bitty angase abe yimpahla yakho yokufaneleka oyikhethayo, lezi zingubo zingase ziyifanele kangcono i-Bikram kunekilasi lokuhamba ngebhayisikili lasendlini. "Ukugqoka izikhindi eziphangiwe ngesikhathi sekilasi lokuhamba ngebhayisikili kungaholela kwizilonda zesali kanye nokuxhumana nedermatitis kusuka kuma-bacterium asele esihlalweni," kusho uShannan Lynch, Ph.D., nomqondisi wezemfundo weMad Dogg Athletics, Inc., abasunguli beSpinning® uhlelo. Ngaphezu kokukhawulela ukunethezeka nokuhlanzeka okuphelele, uLynch ungeza ukuthi izikhindi ezimfushane zivame ukuthambekela ekubambeni ekhaleni lesikhwama lapho usuka endaweni yokuhlala uye ezikhundleni futhi ungaklebhula, into ayibonile yenzeka phakathi neminyaka yakhe yokufundisa.

I-Yoga

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Ungakwenzi: Dlulisa ngokungenangqondo

Ukusuka ekuchitheni amahora sihleli emgaqweni kuya emahoreni ahleli emadeskini ethu, ukungalingani kwemisipha eminingi imiphumela emibi yokuhlala kutholakala kule studio ye-yoga nathi sinikezwe okuningi ukusonga phambili okwenziwe ekilasini, kuphawula uJane Bahneman, ongumnikazi weBlue I-Nectar Yoga Studios e-Falls Church, VA kanye nomqondisi wokuqina nokusebenza kahle kwe-CENTERS, LLC. "Ukuhlala ngokweqile kusiza ekuzinzeni umnyombo, qinisa imisipha yesifuba, welule imisipha engenhla naphakathi nendawo emuva, wenze buthakathaka izisu, futhi uqinise ukuguquguquka kwesinqe. Kubalulekile ukusondela kahle ekuhleleni ngakunye kokuya phambili, ukuze imisipha ejulile yomongo kuqashwa futhi isibaya senziwa ejoyintini lesinqe ngokungafani nesinqe. " UBahneman uncoma ukugoba amadolo ngokuma emihlanjeni emi phambili kuze kufudumale kahle futhi kuphakanyiswe nezinqulu - njengokuhlala ngengubo eligoqiwe-lapho wenza izihlalo ezihleli phambili ukuze kuqondaniswe kangcono futhi ekugcineni kube nokuhamba okukhulu.

I-TRX

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Ungakwenzi: Khohlwa ukulungisa

Ubuhle be-TRX yingcezu yemishini engasetshenziselwa izinhlobo ezahlukahlukene zokuzivocavoca ezifanele abantu bazo zonke izigaba zokuqina. Kodwa-ke, iqiniso lokuthi ungenza ukulungisa kalula nganoma yisiphi isikhathi akumele linganakwa, njengoba kubalulekile ukuqala nokuqedela ukuzivocavoca ngakunye ngobuqotho nangokunyakaza kwekhwalithi, wabelana ngoDan McDonogh, umphathi weqembu kanye nomphathi wezentuthuko we-TRX. Isibonelo, uma wenza umugqa ophansi we-TRX futhi uthola maphakathi nokuzivocavoca ukuthi kunzima ukugcina inqubo enhle, uMcDonogh uphakamisa ukumane unciphise i-engela kancane futhi / noma ukunyathela izinyawo kubanzi kancane ukuze uqhubeke nokunyakaza kahle kuze kube sekupheleni kwesethi. Ku-flipside, uma uthola ukuvivinya umzimba kulula kakhulu uma usunemizuzwana eyi-10 kuya kweyi-15 ekuhambeni, vele ukhuphule i-engeli kanye/noma usondeza izinyawo ndawonye.

I-CrossFit

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Ungakwenzi: Yeqa ngokuzelula

Njengoba amandla, isivinini namandla kufana neCrossFit, ngakho-ke futhi kufanele kube ukuhamba, kuphawula uSarah Pearlstein, umqeqeshi oqinisekisiwe weCrossFit level 1 nomqambi weYogaMob. "Uhla oluphelele lokunyakaza esilusebenzisa ku-CrossFit ludinga inani elikhulu lokuguquguquka, futhi ukulungiselela umzimba wakho kulokhu kunyakaza kuzosiza ukuvimbela ukulimala futhi ekugcineni kukwenze umsubathi ongcono." Ukuze uthole okwengeziwe ku-WOD ngayinye, u-Pearlstein uncoma ukufudumala ngokunyakaza okufana nokubamba phansi kwe-squat, ukwenza ama-pass-through usebenzisa ipayipi le-PVC, nokwelula izihlakala kahle ngaphambi kokubhekana nokuphakamisa ama-Olympic. Ukulandela i-WOD, qiniseka ukuthi ushiya isikhathi sokunweba nokufaka ukukhishwa kwe-self-myofascial usebenzisa ibhola lethenisi noma i-foam roller ukusiza ukukhulula ukungezwani, ukuthuthukisa ukuhamba, ukukhuphula ukugeleza kwegazi nokunciphisa ukucindezeleka.

Zumba

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Ungakwenzi: Mane nje uhambe ngezinyathelo

Kuhle uma usuvele wazi kahle i-merengue futhi une-salsa down pat, kepha inani lomzamo owufaka engomeni ngayinye nesinyathelo ngasinye sizoba nomthelela oqondile ekutheni isipiliyoni ngasinye sekilasi likaZumba sisebenza kahle kangakanani, sabelana ngoKoh Herlong , umqeqeshi wokuqina weqembu oqinisekisiwe kanye nomethuli weZumba wamazwe ngamazwe. "Njengoba usuvele usekilasini, ungagcini nje ngokunyakaza ngokungenangqondo. Esikhundleni salokho sebenzisa kakhulu umzuzu ngamunye bese ushise amakhalori amaningi ngokuhamba ngakunye ngenkathi uqinisa imisipha ngendlela ephumelela kakhulu ngokunikela ngayo ngaso sonke isikhathi . " U-Herlong uphakamisa ukuthi abafundi babhukule phansi lapho benza ucelemba we-cumbia, basebenzise uhla olugcwele lokunyakaza ngezingalo ngesikhathi se-merengue, futhi bagcizelele ngempela umongo lapho bezungeza izingalo nemilenze ngesikhathi se-salsa.

Amandla Eqembu

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Ungakwenzi: Sebenzisa inani elingalungile lesisindo

Kokubili abafundi abasafufusa nabanamandla eqenjini kungenzeka ukuthi bangasebenzisi isisindo esanele noma isisindo esiningi kakhulu, zombili ezingaba nomthelela omubi kulwazi lokuzivocavoca, kusho uKristen Livingston, umqeqeshi oqinisekisiwe ongumuntu kanye nomnikazi weKLivFit. "Ekilasini lamandla e-barbell, ngokuvamile ukunyakaza okukodwa kwenziwa imizuzu embalwa. Umhlanganyeli ophumelelayo yilowo osebenzisa isisindo esanele ukuze aphikiswe ngobubanzi obugcwele bokunyakaza ubude bephethini yokunyakaza ngaphandle kokuyekethisa inqubo." Nakuba ukungasebenzisi isisindo esanele ngeke kubekele inselele imisipha yakho noma kukhiqize imiphumela engcono kakhulu, u-Livingston uphawula ukuthi kulabo abalayisha ibha enesisindo esingaphezu kwalokho abakwazi ukunyakaza kahle, ngokuhamba kwesikhathi bangase bahlangabezane nokungalingani kwemisipha kanye nokulimala.

Vuleleka ekukhetheni kokunye kokukhethwa kukho okuqhubekayo noma kokuhlehla okunikezwa umqeqeshi ekuvivinyweni ngakunye, kuphakamisa uWendy Darius Dale, umxhumanisi weQembu Rx wePower Music kanye nonjiniyela wohlelo weGroup Rx RIP. "Ukuhlola izinketho ezahlukahlukene kukuvumela ukuba uzihambise futhi uqondise umfutho wakho, futhi ubone nekhwalithi nokusebenza kokuzivocavoca."

Barre

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Ungakwenzi: Yesaba ukusha

Nakuba amakilasi e-barre ngokuvamile awabandakanyi ukunyakaza okukhulu, ukunyakaza okuncane, okulawulwa kakhulu kungaholela ekushiseni isikhathi esikhulu, futhi lokho akuyona into embi-noma yini okumele ube namahloni ngayo. Umzimba wakho umane uphendula ukuphonselwa inselelo ngendlela entsha. "Ku-Pure Barre, sithi 'vuma ukuzamazama,'" wabelana no-Christine Douglas, umnikazi we-Pure Barre Hillcrest e-San Diego, CA. Kulabo abasanda kufika ebarre, uDouglas uncoma ukuthi uzibekele umgomo wokunamathela ekunyakazeni ngakunye isikhashana nje kunekilasi langaphambilini ukuphonsela inselelo umzimba wakho ngempumelelo. Kwabaningi abahamba ngama-barre goers, uphakamisa ukuthi basebenze ngokujulile ekuhambeni ngakunye, behlise isihlalo ngokuqhubekayo noma baphakamise izithende ngaphezulu.

Pilates

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Ungakwenzi: Khohlwa ngendlu yamandla

Iningi labantu liyazi ukuthi umgogodla ubaluleke kakhulu kuma-Pilates nokuthi ukunemba kokunyakaza ngakunye kubalulekile, kepha-ke ukuze uthole okuhle kakhulu ekilasini lakho, kufanele uqale uqonde futhi uqeqeshe kahle indlu yakho yamandla, wabelana ngoJodi Sussner, uPilates umfundisi kanye nomqondisi wokuqeqeshwa komuntu siqu kanye nezinhlelo ze-Lift Brands. "I-powerhouse yakho ingumgogodla wakho kanye namathanga akho angaphakathi, ama-glutes, izisu ezihamba ngaphesheya, iqolo eliphansi, i-ribcage, ne-diaphragm." Ukuqinisekisa ukuthi uthola okuningi ekunyakazeni ngakunye nokusebenza kahle ngenkathi ngesikhathi esifanayo usungula isisekelo esiqinile, gxila ekudonseleni inkinobho yesisu phezulu futhi uyifake esikhundleni sokuyidonsela emgogodleni noma kumata. Futhi, faka amathanga angaphakathi emgqeni ophakathi bese uthambisa i-ribcage phansi nangaphakathi ngenkathi ukhipha umoya.

I-boot camp

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Ungakwenzi: Hlala uhambisana nomakhelwane wakho

Yize kunokuthile okugqugquzela umncintiswano omncane wobungani, kubalulekile ukusebenza ezingeni lakho ukukhulisa imiphumela yakho futhi uqinisekise ukuthi uhlala uphephile, kusho uBeth Jordan, umqeqeshi oqeqeshiwe futhi ongumnikazi weBeth's Boot Camp eJacksonville Beach, FL. "Ukuzama ukuhambisana nomuntu oseduze kwakho kungakushiya ungenanselelo eyenele noma kungakusunduza udlulele ezingeni lapho kufanele khona ukuba ube khona okwamanje." Njengoba amakilasi ekamu ebhuthi aklanyelwe abantu beminyaka ehlukene, ubulili, namazinga okuqina, uJordani uphawula ukuthi umqeqeshi ofanelekayo kufanele akunikeze izinketho ezahlukahlukene zokuzivocavoca ngalunye ukuze wakhe ulwazi olujabulisayo nolusebenzayo lwekilasi ufuna ukunamathela isikhathi eside.

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