I-Boutique Fitness Studios ichaza kwakhona ukuba kuthetha ukuthini ukuQeqesha

Umxholo

• Kutheni uQeqesho oluMnqamlezo lusebenza
• UngaluHlanganisa njani uQeqesho loMnqamlezo kuQeqesho lwakho
• Uphengululo lwe

I-yoga yebhokhwe. Aquacycling. Ingaziva ngathi kukho imikhwa yokomelela komzimba ngakumbi kunokuba kukho iintsuku evekini zokuzama. Kodwa inye imeko yokomelela komzimba esekwe kwiziseko zomthambo wesikolo esidala. Kwaye, ngethamsanqa, ngakumbi nangakumbi ii-studio kwilizwe liphela kwaye zibuyele kwiziseko zokubeka i-spin entsha kolu hlobo lokuzilolonga noluyinyaniso.

Kukuqeqesha. Ewe, kulula. Yinto okhe wayiva ngaphambili, kwaye ngethemba into osele uyenza. Kodwa ngoku ngeendawo zokuzilolonga ezinje ngeBarry's Bootcamp kunye neRumble Boxing ecinga kwakhona ukuba uqeqesho olunqamlezayo lunokujongeka njani, olu hlobo loqeqesho lwemveli lufumana i-jolt yamandla amatsha. Lo ngomnye umkhwa oya kufuna ukuwujika ube ngumkhwa.

Kutheni uQeqesho oluMnqamlezo lusebenza

Uqeqesho lweCardio kunye namandla zizibini ezinamandla kwihlabathi lomzimba. Zizonke zikhulu ngokwazo, kodwa zidibene zenza umlingo womelele, zibhityile, izihlunu zethoni kunye nenqanaba lokuqina komzimba.

Ukutsibela kuloo bhayisekile ye-Spin kangangemizuzu engama-45 ngokuthe tye ngokuqinisekileyo kuya konyusa unyamezelo lwakho, kodwa ukwakha kulo msebenzi wokuzilolonga ngoqeqesho lwamandla ukusuka kubunzima bomzimba okanye ukuphakamisa iintsimbi kuya konyusa ikhalori yakho yonke ukutshisa ngelixa ukwangeza amandla akho njengembaleki. Ngokunjalo, ukuphakamisa ubunzima ngaphandle kokunyusa izinga lentliziyo yakho kunye nokucela umngeni kwimpilo yakho yentliziyo kuya kunciphisa iziphumo zakho kuzo zombini ithoni yemisipha kunye nempilo yentliziyo iyonke.

Isisombululo silula: Hlanganisa kunye kunye nokuzilolonga komzimba opheleleyo otshisa amanqatha kwaye yakha izihlunu ngexesha lokuzilolonga kwakho nasemva kokusebenza kwakho.

Xa utshintsha phakathi kwemithambo eyahlukeneyo kunye nezixhobo, kuhlala kuncinci ixesha lokuphumla, nto leyo eyenza umthambo wakho usebenze kangangoko, utshilo uRebecca Gahan, C.P.T., umseki kunye nomnini weKick@55 Fitness eChicago. (Esinye nje isizathu sokutshintsha inkqubo yakho yokuzilolonga kwaye uzame into entsha.) “Xa uhlala kwindawo enye kwi-Spin bike imizuzu engama-45, ngokuhamba kwexesha umzimba wakho uqala ukuziqhelanisa nendawo yawo kwaye awusathuki,” utshilo. . Yiyo loo nto uGahan ephuhlise iklasi ye-"Bike and Burn Boot Camp", etshintshana phakathi kwebhayisikile kunye nemithambo yomgangatho rhoqo ngemizuzu eli-15 iyonke amaxesha amane ngeseshoni.

Ukudibanisa ukunyakaza kwe-cardio kunye namandla kukonyusa imveliso yakho yeekhalori kunye nokwandisa ukuzilolonga kwakho. "Imeko engaguqukiyo yokumangalisa umzimba kunye nokucela umngeni kwizihlunu ngeendlela ezintsha kukhawulezisa ukwehla kobunzima kunye nokutshisa kwamafutha," kwaye ikunceda ukuba uhlale ungonzakali kwimisebenzi yemihla ngemihla, utshilo uGahan.

Ngelixa iiklasi zokufaneleka kwe-boutique zifumana iindlela ezintsha zokubuyisela le ndlela yokuzilolonga ukuze ingene kumava abilayo, asebenza ixesha, ingcamango ayintsha. UGahan uthi uqeqesho olunqamlezayo yindlela ezamayo-neyinyani yokuqhubela phambili kwindawo yokomelela okanye ukunciphisa umzimba ngenxa yokuba umzimba wakho uhlala uziqhelanisa nokuthatha imingeni emitsha.

Ngapha koko, ngokwakha izihlunu, uyalonyusa uxinizelelo lwethambo lakho, elinokunciphisa umngcipheko we-osteoporosis kamva ebomini, utshilo u-Astrid Swan, umqeqeshi wodumo kunye nomhlohli eBarry's Bootcamp eWest Hollywood, California. I-Barry's, i-OG xa isiza kuqeqesho olunqamlezileyo, inezitudiyo kwizixeko kwilizwe liphela, ezineeklasi ezigxile ekudibaniseni izithuba ze-treadmill kunye noqeqesho lwamandla emgangathweni. Ukubaleka kunye nokuhamba, kunye nokuqeqesha ubunzima, zombini zibonelela ngezibonelelo zokunyusa amathambo, utshilo uSwan.

Isitudiyo esitsha kwindawo esitshintsha umdlalo woqeqesho olunqamlezileyo yiRumble Boxing e-NYC, kwaye musa ukwenza impazamo yokucinga ukuba oku kukuzilolonga okungaphezulu komzimba. Udidi oluqhelekileyo lubandakanya ukujikeleza komsebenzi wengxowa kunye noqeqesho lwamandla ngokuhamba njengoomatshini bokushicilela begxalaba kunye nokuxhuma kweskat. (Idibeneyo: Lo mqeqeshi u-Rumble ukubonisa ukuba ungayenza njani imithambo ye-HIIT nokuba unamadolo amabi.)

"Usebenzisa yonke into ukusuka kwiarches ezinyaweni zakho ukuya kwimisipha esentanyeni xa ubetha amanqindi," utshilo umqeqeshi weRumble uKory Flores. "Kubandakanya iindlela ezininzi ezahlukeneyo ekuqeqesheni ukuqinisekisa ukuba i-muscle nganye igxininiswe kwimpembelelo efanelekileyo kunye nexesha lokuphendula." Umdlalo wamanqindi ubonelela ngokuzilolonga ngengqondo yakho, njengoko u-Flores esithi iklasi nganye ikucela umngeni ngokudibana okutsha okanye i-jabs kunye neepunch ukukhumbula ngokulandelelana.

Ibhonasi yokuthatha iklasi endaweni yoqeqesho olunqamlezayo kukuba imithambo iya kuyilwa ngobuchule ukuze ikwenze iimbaleki ezingcono. Umzekelo, uFlores uthi "i-Russian twist yinto engundoqo kunye ne-oblique exercise esihlala siyisebenzisa eklasini, njengoko inceda ukuqinisa kunye nokukhawulezisa ukujikeleza kwe-trunk yamagwegwe kunye neendlela eziphezulu." Ubuchule!

Ngelixa iifomathi ziyahluka ngokuxhomekeke kwiklasi kunye nezixhobo, ingqikelelo iyafana: Izihlandlo zeCardio kunye neesekethe zoqeqesho lwamandla okuzilolonga komzimba wonke.

UngaluHlanganisa njani uQeqesho loMnqamlezo kuQeqesho lwakho

Ukuhamba ngebhayisikile ngaphakathi + kwi-AMRAP

UGahan uthi iklasi yakhe "yeBhayisekile kwaye utshise" igxile kakhulu kwi-AMRAPs, okanye "izihlandlo ezininzi okanye imijikelo enokwenzeka." Olu hlobo lokuzilolonga lwenzelwe ukurhafisa izihlunu zakho kwi-max ixesha elincinci, ke unyanzelekile ukuba uhambe nzima. "Xa ucela umngeni kumzimba wakho ngenani elithile le-reps ngexesha elithile, unokubeka i-metabolism yakho emlilweni kwaye unike konke," utshilo.

Yizame ngokwakho. Tsibela ibhayisekile yakho ye-Spin (nayiphi na ibhayisekile emileyo iya kuyenza), setha isibali-xesha kangangemizuzu emi-4, kwaye ugqibezele imijikelo emininzi kangangoko unokulandelayo: I-10 burpees esecaleni (jonga: i-lateral jump burpee), i-20 plank skiers ( qala kwindawo ephezulu yeplanga, uze utsibe iinyawo zombini ukuya phezulu ukuya ngaphandle kwesandla sasekunene; tsibela ngasemva kwaye uphinde kwicala lasekhohlo), kunye nokutsiba kwe-tuck ka-30. Ugqaliselo lukwisantya, i-agility, kunye nokutyhala umzimba wakho ukuya kutsho kumda we-cardio,” utshilo uGahan.

Emva kwale mizuzu inzima, uya kubuyela kwibhayisikile ukuze ufumane ukubuyiswa kwakhona kwe-cardio esebenzayo. Ukuhamba ngebhayisekile kuya kunika izihlunu kunye namalungu akho ukukhululeka ngelixa ugcina izinga lentliziyo yakho liphakanyisiwe ukuze umzimba wakho uhlale kwimodi yokusebenza.

Amanqanaba eTreadmill + eDumbbells

Emva koko, zama umsebenzi we-treadmill. USwan uthi uyathanda ukudibanisa amaxesha athile kwiiklasi zakhe. Imitsi yomoya, into oyithandayo, ifuna ukuba uhambe ngokukhawuleza okukhulu ukuze "ubethwe ngumoya," utshilo. "Ukwenza imbaleki yomoya, enje ngemizuzwana engama-30 kushiyeke imizuzu engama-30 yokuphumla, kuyakutshisa amanqatha amafutha," utshilo. "Ungawubamba umphefumlo wakho kodwa unganqumli ixesha elide."

Kwicandelo lamandla, zama umqolo wobuqhetseba ngokutyhala. Kwindawo ephezulu yeplanga enedumbbell kwizandla zozibini, umqolo we-dumbbell wasekunene phezulu kunye nengqiniba ekhombe kwisilingi kunye nobunzima kufutshane nomzimba osecaleni. Ukubuyela ezantsi ezantsi, gcwalisa i-push-up (ungayiguqula emadolweni), emva koko ulayishe kwicala lasekhohlo. Enye inketho: Ijiko eligoso elineentloko ze-triceps ezongeziweyo phezulu phakathi kwamacala.

Ingxowa yomdlalo wamanqindi + Amandla oQeqesho aQinisekayo

Ukusebenzisa i-jabs ekhawulezayo kunokunyusa izinga lentliziyo yakho ekuqhumeni kwe-cardio, utsho uFlores. Uthi iiklasi zeRumble zihlala zisebenzisa olu hlobo lwe-punch kwi-drill kunye ne-sprints njengokudubula okukhawulezayo, okuxhobileyo. “Yindlela elungileyo yokucela umngeni kwifomu yakho kwintshukumo ekhawulezayo,” utshilo.

Ukuthatha ubungqongqo nangaphezulu, dibanisa uqeqesho lwe-cardio kunye namandla kwinyathelo elinye. I-Flores icebisa ukusebenzisa ubunzima be-1- ukuya kwi-3 yeepawundi kwisandla ngasinye njengoko uphosa iipunch, njengawe xa usenza ngokuchasene nengxowa. Ezi zinto zinqamleza uqeqesho ngokudibeneyo kwi-combo enye-yakha amandla ngoxinzelelo olongezelelekileyo lobunzima, nto leyo eyonyusa ukuphuma kwamandla (kule meko unzima kwaye ukhawuleze kangakanani ukubetha) ukuze ubonise ukuba ibhegi ngubani umphathi.

Uphengululo lwe