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Umxholo

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Siyayifumana: Kusasa ke super uxakekile. Kwaye ukuba uyakwazi ukuzifumanela istudiyo somzimba ngaphambi kokusebenza, sele ubhalisele iklasi enokwenzeka ngoku onokuyilawula kwaye uye kufika eofisini ngexesha. (Phuma ebhedini ngolu luhlu lokuDlalayo lwasekuseni!

Kodwa ukuba utsiba imizuzu embalwa yokugqibela yeklasi yakho (loo mzuzu ubalulekileyo wokuphola kunye nowolula) ukuba ube ngowokuqala kwishawari, uwenza umzimba wakho owona msebenzi ubalulekileyo, iingcali zokomelela zitsho. Okufanayo kuya kudada ngaphandle kweklasi yasemva komsebenzi kwangoko ukuze ufike ekhaya ngexesha lokutya, okanye ubambe nje umboniso owuthandayo.

Nangaliphi na ixesha uthatha imisipha yakho, kufuneka wolule, utshilo u-Albuquerque ongumqeqeshi ongumqeqeshi kunye nomqeqeshi wempilo uMindy Caplan. Nokuba yeyiphi na indlela oyithandayo yokubila, nazi izinto zakho ezihamba phambili zeklasi.

Emva kweklasi ye-Spin okanye iKickboxing

Xa ukhwele ibhayisekile, umzimba wakho ujonge phambili, uchaza indlela omi ngayo imini yonke (uzingela phezu kwebhodibhodi yakho, ujonge phantsi kwiselfowuni yakho). Iiklasi zomdlalo wamanqindi zikwanazo nakwi imeko yokuya phambili. Ke qiniseka ukuba uyayichasa loo nto ngokuzipholisa ngokubuyela umva, utsho umqeqeshi kunye nomseki woQeqesho lweMinardi uJimmy Minardi. Phakamisa iingalo zakho ukuze ii-biceps zakho zibe ngeendlebe zakho, iingalo zakho zihambelana enye kwenye, kwaye iintende zakho zijongene. Phakamisa iingalo zakho kunye nomva wangasentla phezulu nasemva, ujonge ngasemva, ngelixa ubambelela emgangathweni kangangoko kunokwenzeka ngeenyawo zakho.

Emva kokuqhutywa

Nokuba uyaziqhuba wedwa, neqela, okanye kwiklasi yokunyathela, usana olonwabileyo kukubila kwakho emva kokubila, utshilo uMinardi. Kungenxa yokuba ivula iinyonga zakho, ezinokuthi zisebenze zinokuqinisa kakhulu.

Emva kwe-CrossFit okanye i-Intense Lower-Body Work

Ukusebenza kweCrossFit kutyhala izihlunu ezinkulu kwimpundu nasemilenzeni yakho. Ukunyusa ukujikeleza kunye nokunciphisa ukukhathazeka komzimba emva kwanoma yimuphi umsebenzi obeka uxinzelelo kumzimba wakho osezantsi, uMinardi ucebisa ukwenza inversions, njengokuma kwegxalaba. (Iimbaleki ziya kuxhamla nakweli).

Emva kohlaselo luka-Ab

Awunakucinga ngokwolula i-abs yakho, kodwa emva kweklasi engundoqo ufuna ukolula umphambili womzimba wakho, ii-oblique zakho, kunye ne-hip flexors yakho, eya kuthi incede umqolo wakho osezantsi, utsho uCaplan. Qala nge-cobra pose kwaye emva koko ulele (emqolo wakho, vumela amadolo akho awele ngakwesobunxele ngelixa intloko yakho ijika ngakwesokudla, uze ubuyele). Emva koko hlala ngaphambili ukugoba (imilenze yakho iphambi kwakho kunye neenyawo eziguqukayo, fikelela kwiinzwane zakho).

Uqeqesho lwasemva kwamandla

Ukuba ukuzilolonga kwakho ngamandla bekujolise kumzimba ophezulu, qiniseka ukubandakanya isifuba kunye negxalaba elolule kwindawo yakho epholileyo, utshilo uCaplan. Zama ukolula umnyango, njengale nguqulelo-nye enezixhobo, okanye isilula esivulayo esifubeni (bamba izandla zakho ngasemva kwakho kwaye utsale izandla zakho ezantsi kunye namagxa egxalaba kunye).

Kanye ngeveki

Ukuba ulilungu qela, zama kwaye ulingane neyoga kwisiqhelo sakho ubuncinci kube kanye ngeveki, ucebisa uCaplan. Uya kwakha ubhetyebhetye kunye namandla okukunceda ugcine ungenzakali, kwaye ukuba ukhetha uhlobo lweembaleki, unokufumana uqeqesho lwe-cardio. (Ngaba ufuna inkuthazo engakumbi yokufika eklasini? Jonga aba bafana bashushu bahlekisayo benza iYoga.)

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