Yazi ezi zinto zi-7 zoQeqesho oluPhucukileyo oluvela kwiiBoutique Fitness Studios Ekhaya

Umxholo

• I-Preztel
• IJackknife
• I-French Twist
• UKettlebell Swing
• Isiqingatha seNyanga ejijiweyo
• Umvavanyi
• Ibhola yeBhola yeBurpee
• Uphengululo lwe

Ukhe wakuva amaxesha asisigidi: Yimbono entle yokukhuthaza ukuzilolonga ukuba ube nenjongo ethile yokomelela komzimba. Oko kunokuthetha ukubaleka i-5k okanye i-marathon, ukufikelela kumanqaku aphezulu kwiklasi yakho yebhayisikile yangaphakathi, okanye ukutyumza umngeni weplanga weentsuku ezingama-30.

Oko kwathiwa, ayizizo zonke iinjongo ekufuneka zixhomekeke kugqatso, ukhuphiswano loontanga, okanye zifuna i-abs yenyanga ebaluleke kakhulu. Ngamanye amaxesha, imivuzo yengqondo neyomzimba yokufumana isakhono esitsha, esinzima sinokuba ngaphezulu koqeqesho lweeyure ezininzi ukuze uwele umgca wokugqibela. Ukuba ujonge ukuzicel 'umngeni ngendlela entsha, le yeyakho: Izitudiyo zokuzilolonga ze-boutique ezisixhenxe zithathe elona nyathelo linzima zinikezela kwiiklasi zazo, kwaye zikunike iingcebiso zokuzizamela apha ngezantsi.

Sebenza ekuyibambeni kakuhle nganye, emva koko ubahlanganise bonke ukuze uzilolonge umntu ophambeneyo oya kuthi ngokuqinisekileyo acele umngeni kumandla aphezulu.

I-Preztel

Xa uhleli phantsi ngomlenze omnye ugobile ngasemva kwakho kwaye omnye ugobile phambi kwakho, unokucinga ukuba umqeqeshi uyaphambana xa ekuxelela ukuba uphakamise elo dolo lingemva kwaye uqalise ukukhupha. Phakamisa ... njani? Hayi, awubethwa. Leyo yi-pretzel, edume ngokudideka kwabaninzi kwaye ibonakala ingenakwenzeka kwabanye.

Esona sizathu siphambili sokuba kunzima kakhulu kukuba kufuneka ufumane ulungelelwanisonje ilungelo lokujolisa kwindawo echanekileyo. "Ukungalungelelaniswa okuqhelekileyo esikubonayo nge-pretzel kukuba umlenze osebenzayo ukude kakhulu, kwaye ke awujolisanga kubuqaqawuli," ucacisa u-Antonietta Vicaro, umlawuli woqeqesho lwePhysique 57. "Kubalulekile ukuba umlenze osebenzayo uhlale ngasemva kwesinqe kwaye inyonga ijikeleziswe ezantsi ukuvumela ithanga ukuba libuyele umva. "

Nje ukuba ufumane isikhundla ngokuchanekileyo, unokufumana kulula ukujolisa kubuqaqawuli. Ukuba akukhange kubenjalo, "incam yangaphakathi kukufikelela izandla zozibini ngaphambili phambili ngaphaya kwe-shin yangaphambili-ungangqengqa kwingalo yakho, uyibeke ecaleni kwethanga langaphambili, ukuvumela umlenze osebenzayo ukuba ubuye umva." Zama okwahlukileyo de ube ukwazi ukuhamba, emva koko usebenze ngendlela yakho yokubuyela ekuhlaleni ngokuthe nkqo.

Uyenza njani iPretzel

A. Qala uhleli ngomlenze wasekunene kwi-90 degree degree phambi komzimba (idolo libhekise ngasekunene) kunye nomlenze wasekhohlo kwi-90-degree angle ngasemva komzimba (idolo libhekisa ngasekhohlo). (FYI oku kukwabizwa ngokuba yi-90-90 stretch.)

B. Beka izandla phambi kwe-shin yasekunene, uyilo lwedolo lasekunene. Yiza nomlenze wasekhohlo kude emva kwakho kangangoko kunokwenzeka, uqiniseke ukuba idolo lisemva kwethambo le-hip. Ngaphakathi jikelisa ithanga lasekhohlo ukuze idolo lithambekele ngaphantsi kunonyawo, emva koko uphakamise umlenze ongezantsi ukusuka emgangathweni.

C. Phakamisa umlenze ukuya kuma-20 ukuya kwi-30 pulses, emva koko ubambe umlenze phezulu kwaye uwucinezele umva (cinga: ukususa unyawo lwasekhohlo ukusuka kwi-glutes) kwi-20 ukuya kwi-30 pulses. Emva koko udibanise iintshukumo ezimbini ngokucofa okunye umva kwaye enye iphakamise i-20 ukuya kwi-30 reps. Phinda kwelinye icala.

IJackknife

IiJackknives zinjenge-crunch-body crunch, ke abafundisi bayayithanda indlela abalinyusa ngayo inani lezihlunu ezibandakanyekileyo ngaxeshanye. "KwaBarry's Bootcamp, sidibanisa ezi zinto rhoqo kuba ziyasebenza ekubetheni izihlunu ezinzulu zesiseko," ucacisa uJoey Gonzalez, umqeqeshi wodumo kunye neCEO.

Ingxaki? Ngexesha leklasi ehamba ngokukhawuleza, ii-newbies ezishukumayo zinokufumana kunzima ukuzenza. Nali icebiso lomqeqeshi: "Njengoko uzolula kancinci iingalo nemilenze yakho kumgca omde kunye nomzimba wakho, thatha umoya omkhulu. Khupha njengoko uphakamisa iingalo zakho ezithe tye kunye nemilenze kwaye usonge umzimba wakho ube 'V,' ukuvumela wonke umoya. Oku kuya kukunceda ukhuphe i-abs yakho ukuze ukwazi ukusebenza ngokukuko phezulu. " (I-PS Oku kukwangumsebenzi wokuzivocavoca umzimba wokusebenzisa ukuze ufumane i-abs enamandla.)

Njengoko usakha amandla kwaye uqhubeke usebenza, ifom yakho iya kuphucula: "Kuthatha ibhalansi, ukulungelelanisa, kunye nokulawula," kusho uGonzalez. Qalisa ngokuqina komzimba, emva koko yongeza i-dumbbell wakube uziva womelele.

Uyenza njani iJackknife:

A. Thetha ngobuso phezulu emethini okanye kwibhentshi / kwinqanaba lokuzivocavoca. Yandisa imilenze phambili, ugcine ngokuthe tye kwaye ucinezele kunye. Yandisa iingalo ngqo emva kwentloko ukuqala. (Ngokukhetha: Bamba i-dumbbell enye phakathi kwezandla zombini.)

B. Tsala umoya, emva koko uphume emoyeni kwaye uphakamise iingalo nemilenze phezulu ngaxeshanye, ucinezela u-abs ukuze wenze indawo "V" enomzimba.

C. Ezantsi umva ukuya emgangathweni, ngokufanelekileyo ukugcina iingalo kunye nemilenze kwindawo ye-hover ngaphandle kokuziwisa phantsi emgangathweni ezantsi. Yenza reps kangangoko unako kwimizuzwana engama-30.

I-French Twist

Ukuba uthatha i-SLT okanye enye i-Lagree Fitness Megaformer Workout, uyazi i-French twist kakuhle. Nguwo kanye umzuzu eklasini xa ubamba amazinyo kwaye uqala ukuthetha amagama aqalekisayo engqondweni yakho. "Ngexesha le-French twist, kuya kufuneka utsale ubunzima benqwelo kunye nentwasahlobo usebenzisa izihlunu zakho kuphela," ucacisa u-CEO we-SLT u-Amanda Freeman. Ngaphandle kokuba unezibophelelo zentsimbi, "ngumceli mngeni omkhulu kubaxumi ukugcina iinyawo zabo zithi tyaba ngexesha lokuhamba," ucacisa watsho uFreeman.

Omnye umcimbi oqhelekileyo: "Abathengi bavame ukufuna ukuba isindululo siphume emilenzeni yabo endaweni ye-oblique, ngoko banzima ukugcina imilenze yabo iqonde." Ukuba ufuna ukubetha laa ntloko ye-oblique kuyo, cinga "iinyawo zithe tyaba, imilenze ithe tye" ngalo lonke ixesha-nokuba ugqibela ngokuhambisa inqwelwana ngee-intshi ezimbalwa. Usenokungayifumani? "Ziqhelise ngaphambili kumatshini endaweni yoko, enokunganyangeki kangako ngoko ke akunamiceli mngeni mncinci. Kufuneka wakhe amandla kwiiblique zakho phambi kokuba ukwazi ukujija isiFrentshi. Ziqhelise ukwenza ugqibelele."

Iindaba ezimnandi: Ungayenza nasekhaya. Landela nje imiyalelo efanayo ngezantsi. (Yongeza kule Megaformer-ephefumlelweyo ekhaya Lagree ukuzilolonga.)

Uyenza njani iFrentshi Twist

A. Qala kwisikhundla seplanga izandla phantsi kunye neenyawo kwitawuli okanye kwisilayidi. Wela unyawo lwasekhohlo phezu konyawo lwasekunene, ujikelezisa izithende zasekhohlo ukuya emgangathweni ukuze iinyawo zibe mcaba emgangathweni.

B. Sebenzisa ii-obliques ukutsala iinyawo kwii-intshi ezimbalwa ezikufutshane, ukunyuka izinqe ukuya kwisilingi ngelixa ugcina imilenze kunye neengalo ngqo.

C. Cotha islide iinyawo zibuyele ngaphandle kwi "plank" yokuqala, ukugcina iinyawo zikwindawo enye kulo lonke ixesha lomthambo.

D epheleleyo. Phinda, utsala iinyawo ngaphakathi nangaphandle ngokuthe chu kwimizuzwana engama-30 ukuya kwengama-60, ugcine imilenze ithe tye, iinyawo zithe tyaba, kwaye usebenzisa kuphela isinqe esecaleni ukutsala iinyawo ukuphuma nokungena. Tshintsha amacala; phinda.

UKettlebell Swing

Nangona iyinto ehlala ixesha elide kukuzilolonga kwamathuba aphezulu, “olu hambo lusangaziwa kubantu abaninzi kwaye luhlala lutolikwa ngendlela engeyiyo njengokuzilolonga kwengalo,” ucacise watsho uJulia Avery, umqeqeshi kwiGumbi leFhitting. Kodwa iingalo zakho zingahlala le ngaphandle; Kukuzilolonga kwi-butt yakho kunye nee-hamstrings, ezingawona maqela ezihlunu omele ukuba uwasebenzise ukutyhalela obo bunzima bubuyele umva ixesha ngalinye.

"Enye into elula esithanda ukuyisebenzisa 'kukugoba kunye nokukhawuleza,' iNgokomthetho Blonde isalathiso. Gobela nje esinqeni uyeke i-kettlebell idlule kwimilenze yakho (kuya kufuneka uzwe kamnandi kwimisipha yakho), emva koko ucofe isinqe sakho phambili kwaye ucofe impundu yakho ukuze ume.Loo mandla kufuneka enze ukuba i-kettlebell ibhabhele phezulu emoyeni ngaphandle kokusebenzisa iingalo zakho ukuyiphakamisa. "

Qalisa ukusebenzisa i-kettlebell ye-10 ukuya kwi-15lb, nangona ungafumanisa ukuba ungahamba nobunzima ngakumbi, njengoko le ntshukumo ixhotyiswa yimithambo kunye nemisipha yakho hayi iingalo zakho.

Uyenza njani i-Kettlebell Swing:

A. Qala ngeenyawo ububanzi bamagxa, ubambe i-kettlebell ngezandla zozibini phakathi kwemilenze.

B. Goba phambili esinqeni, uvumele i-kettlebell ukuba ithi nkxu phakathi kwemilenze, emva koko tyhala ngokukhawuleza isinqe phambili kwaye ucofe impundu njengoko umi, usenza amandla anyanzeleyo okuphakamisa i-kettlebell ngaphambili esifubeni.

C. Njengoko uqhubeka nokushukuma kwaye ufumana amandla, i-kettlebell kufuneka ekugqibeleni ifike ekuphakameni kwesifuba ngalo lonke ixesha. Gqibezela iireps ezininzi kangangoko kunokwenzeka kwi-30 ukuya kwi-60 imizuzwana.

Isiqingatha seNyanga ejijiweyo

Kanye xa wenaekugqibeleni inkosi yesiqingatha semiceli mngeni onzima kakhulu, ufunda malunga nokwahluka okunzima nangakumbi, isiqingatha senyanga esijijekileyo. "Isiqingatha senyanga esijikelezayo sesinye seendlela zam zotshaba," utshilo uSarah Levey, umseki weY7 Yoga. "Akukona nje ukulinganisa emlenzeni omnye, kodwa uphinda ujije!" Kuntsonkothile ngokwasengqondweni nasemzimbeni, kwaye kufuna ukuba ube bhetyebhetye, ukugxila, kunye nokulingana konke ngaxeshanye.

"Ukuze uyiqonde kakuhle le poso, kuya kufuneka ufudunyezwe ngemisipha, isinqe, kunye nomqolo osezantsi, njengoko oku kufuna uninzi lwezo ndawo." Ngeso sizathu, i-yoga eshushu inokuba yiforum elula yokuziqhelanisa neklasi yakho yeVinyasa eqhelekileyo. Nje ukuba ufudumale, "cinga ngokugxothelwa ngamandla ngonyawo, olusisiseko se-pose. Zama ukungagxili ekuphakamiseni umlenze ophakanyisiweyo, kodwa endaweni yokujikeleza ngethambo. Okukhona ujikeleza ngakumbi Umlenze wakho ophakanyisiweyo uza kuhamba nawo, "ucacisa uLevey. (Eyeleleneyo: Ungayeka njani ukuntywila kwiGorha III)

Uyenza njani iHalf Moon ejijiweyo:

A. Qala ukuma ngobunzima kunyawo lwasekhohlo. Phakamisa umlenze wasekunene emva komzimba kwaye uncike phambili, ubeke iminwe yasekunene phantsi (okanye ibhloko ye-yoga) ecaleni konyawo lwasekhohlo.

B. Sebenzisa umlenze wasekhohlo kunye nomxholo ukulinganisela, jika umzimba ongasentla ngasekhohlo (kuya kufuneka uzive ungonwabanga!), Ukugcina iincam zeminwe zasekunene phantsi ukuze uzinze. Zama ukuvula isifuba kunye nengalo yasekhohlo phezulu kangangoko, wandisa umlenze wasekhohlo ubude.

C. Zama ukubamba indawo yokuphefumla kancinci ngaphakathi nangaphandle, emva koko utshintshe amacala.

Umvavanyi

Isiqhulo asilula, kodwa sisiganeko esibalulekileyo kubo bonke abafundi abazimiseleyo: "Ukulinganisa kwi-teaser luphawu lwenkqubela phambili kwiPilates," utsho uHeather Andersen, umseki weNew York Pilates. Nje ukuba unamandla okusisiseko okuthatha le poso, awusayi kuba ngumqali ngokusemthethweni.

"Eyona ndlela yokungena kwi-teaser kukuqala ukuhlala phantsi, ukuguqa ngamadolo, iinyawo zithe tyaba phantsi. Tuck umsila wakho ngaphantsi ukubuyela kwi-sacrum yakho, ugcine umqolo wakho ukwimo ye-'C '. Wakuba usifumene isikhundla , ziqhelise ukuzisa umlenze ngexesha , usabambe umva wamathanga ukuba uyafuna.Xa sele ukwazi ukulinganisa kunye nemilenze yomibini kwitafile yetafile, yolula umlenze omnye ngexesha, uzive ngokwenene izibilini ezisezantsi zitsala imilenze isiya esifubeni njengoko uzolula, Ucacisa uAndersen. (Zama ezi pilates zishukumisela imilenze eyomeleleyo ukusuka kuAnderson.)

Ngokukhula ngokuthe ngcembe ukuya kuthi ga kwinqanaba elipheleleyo, elinemilenze ethe nkqo, uya kufunda ukujolisa kwi-abs yakho ngokuchanekileyo kwaye uzive usebenza ngokusemgangathweni.

Uyenza njani i Teaser:

A. Qala ukubeka ubuso bakho phezulu kunye nemilenze yomibini iphakanyiselwe kwitafile kunye neengalo ziphakanyisiwe ngqo phezulu.

B. Thatha umoya omninzi, emva koko uphume nge-curl chin kunye nomqolo uphume emgangathweni kwaye wandise imilenze ngokuthe tye, utshayela iingalo emacaleni emva koko uye phambili kwaye uhambelane nemilenze yakho.

C. Inhale ngaphezulu kwentshukumo njengoko ulungelelanisa kwi-sacrum, emva koko uphefumle kwaye uqengqele phezulu ubuyele ezantsi, imilenze ibuyele etafileni. Phinda amaxesha ama-5 ukuya kwe-10.

Ibhola yeBhola yeBurpee

Kukuqina okuphezulu, ukuhamba komzimba okugcweleyo uyakuthanda ukuthiya. Ngapha koko, abantu abaninzi badiniwe emva kwee-burpees zokuqala ezimbalwa kangangokuba baphela begungxula ixesha elikhulu kwaye babangela uxinzelelo kwezinye izihlunu. U-Anna Kaiser, umsunguli we-AKT InMotion, uthi:

Ukumelana noko kwaye ugcine ukugxila kwimilenze, umva wangasentla, kunye nomongo, uKaiser ucebisa ukuba ubeke izandla zakho phezu kwebhola yeyeza endaweni yomgangatho. Kwakhona, "Sukujonga phezulu: Gcina isilevu sakho sibotshelelwe esifubeni sakho xa ungena kwaye uphuma kwiplanki, eya kukunceda ulungelelanise umzimba wakho ngokuchanekileyo ukusuka phezulu kwentloko ukuya kwizithende zakho," utshilo uKaiser. Kwaye xa ubuyela kukuma, "zama ukubuyela umva endaweni yokutsiba ukuze ungafaki umva osezantsi." (Nazi ezinye iingcebiso zokwenza burpee ngokuchanekileyo.)

Nje ukuba ufunde ukugcina amandla akho kunye nefom yakho iqinile, ungongeza ukutsiba ungene ngaphakathi kwaye uzame ukuhamba ngeentende zakho phantsi endaweni yebhola.

Uyenza kanjani iBurpee yeBhola yoNyango

A. Qala kwisikhundla seplanga ngezandla ulinganise kwibhola yeyeza.

B. Tsiba iinyawo, ungene kumacala omabini ebhola, kwaye uphakamise isifuba ukuze uthathe indawo yokuma. Gxumela phezulu emoyeni, uhlale umva kwi-squat.

C. Beka izandla emva ebholeni ngaphambili kwaye ubuyele umva kwiplanga. Ukwenza intshukumo ibe nzima, tsiba ubuyele eplangeni endaweni yokungena kuyo, kwaye wenze enye yokutyhala ibhola ngaphambi kokuba uphinde ungene kwi squat.

D epheleleyo. Yenza ii-reps ezininzi kangangoko kunokwenzeka kwimizuzwana engama-30 ukuya kuma-60.

Uphengululo lwe