Umsebenzi wokungasebenzi kwezixhobo zeBarre odibanisa iYoga, iiPilates kunye neCardio

Umxholo

• Phuma kwiPlanki yoMlenze omnye
• Iplanga esecaleni kunye ne-Thread the Needle
• I-Fire Hydrant ukuya kwiHalf Moon Leg Lift
• Isikhundla sesibini kwi-Plié ukuya kwi-90-Degree Lunge
• Indawo yesibini kwiPlié Hop
• Indawo yesibini yokuTyekelwa kwe-Oblique
• Isikizi ngokujikeleza
• Ukuhambisa iTriceps Push-Up
• Uphengululo lwe

Ukuba ucinga ukuba ukuzilolonga kungaphaya kokuhamba kancinci kwe-AF ongakwaziyo nokukubona okanye ukuziva, ke A. Uyaphazama, ingaphezulu kunoko; kunye B. Kuba irekhodi, ezo ntshukumo micro eneneni crazy ngempumelelo kwaye ukuba awuziva kubo, uyenza engalunganga. (Ngokufana nokuphumelela kwifom echanekileyo ye-barre tuck.)

Ngapha koko, i-barre kukuzilolonga ngokwasemzimbeni okwolulayo kwaye komeleze izihlunu zakho ngelixa uvutha amanqatha, njengoko kungqinwe nale setyhula yezixhobo eyenzelwe ngu-Becca Pace, umqeqeshi oqinisekisiweyo we-ACE ngeDaily Burn, kwaye ephefumlelwe luthotho lweklasi yakhe iBarre Harmony ekhoyo ukusasaza ngoku kwiqonga leDB. Imithambo ye-barre ibandakanya ukugqabhuka kwe-cardio, umsebenzi wokulinganisela, i-toning entle, kunye nokuzolula ukuzilolonga okupheleleyo okuya kuziva njengomxube weyoga, iPilates, kunye ne-HIIT. (Ukuba ufuna ukubila ngokwenene, zama oku kuzilolonga ngamandla okuphindwe kabini njenge-cardio.)

Ingaba isebenza kanjani: Yiya kulo lonke uqeqesho, uyeke ukuphindaphinda ukuphindaphinda kwelinye icala leemithambo eziyimfuneko. Phinda yonke isiphaluka kabini okanye kathathu.

Yintoni oya kuyidinga: Imethi, ukuba ukwindawo eqinileyo okanye emtyibilizi

Phuma kwiPlanki yoMlenze omnye

A. Qala ngasemva emethini, wandise umlenze omnye umva, ucofe iinzwane phantsi. Hamba uye ngaphambili kwimethi ngezandla, kwaye uphakamise umlenze ofanayo njengoko ufika kwindawo ephezulu yeplanga.

B. Thatha umoya okhawulezayo apha, kwaye uhambe ubuyele ngakwenyawo elimi, uzama ukungavumeli umlenze ophakanyisiweyo uwele.

C. Buyela umva emva kukuma kwaye uphinde ngomlenze omnye.

Gcwalisa ii-reps ezi-4 kwicala ngalinye.

Iplanga esecaleni kunye ne-Thread the Needle

A. Lala ngecala lasekunene ngemilenze epakishwe. Tyhala ngesandla sasekunene kwaye uphakamise isinqe, wandise ixesha elide kwaye uza kwicala elisecaleni. Finyelela ingalo ephezulu kwindlebe yakho.

B. Xhuma ingalo ephakanyisiweyo phakathi kwesisu kunye nomgangatho, ukufikelela kwisithuba ngaphandle kokuvumela ingalo okanye isinqe siwe.

C. Buyisela ingalo kunye nesinqe esisezantsi. Phinda iphethini yokuhamba kwicala elinye.

Gqibezela i-4 reps kwicala ngalinye.

I-Fire Hydrant ukuya kwiHalf Moon Leg Lift

A. Qala kwitafile yetafile, izandla ezingaphantsi kwamagxa, amadolo ezantsi kwesinqe. Phakamisa umlenze wasekunene ukuze idolo ligudle intshi nge-intshi.

B. Ngedolo eligobileyo, phakamisa umlenze usecaleni ukusuka kwindawo edibeneyo yenyonga emva koko ubuyele kwi-hover ngaphezulu kwemethi.

C. Qinisa umlenze ofanayo, uze uwandise ngokuthe ngqo kwicala. Wela loo mlenze emva komlenze ochaseneyo ukuze ucofe umgangatho. Buyela kwindawo yokuqala kwaye uphinde imisebenzi yomibini.

Gcwalisa i-8 reps yentshukumo nganye kumacala omabini.

Isikhundla sesibini kwi-Plié ukuya kwi-90-Degree Lunge

A. Qala ngeenyawo ezibanzi kune-hip-width ngaphandle, kwaye ujike iinzwane ngaphandle kancinci. Vula iingalo ububanzi emacaleni ngokugoba okuthambileyo kwiingqiniba.

B. Goba amadolo phezu kweenzwane ngomqolo omde ube kwindawo yesibini kwiplié.

C. Cinezela ngezithende kwaye wolule imilenze. Iinyawo zepivot kwicala elinye, yehla ubuye umva uye emadolweni kwaye uguqe phambi kwedolo phezu kweqatha, wenza ii-angles ezingama-90 zemilenze yomibini.

D epheleleyo. Cinezela ngesithende sangaphambili ukulungisa imilenze, buyisela umva emva kwindawo yesibini, kwaye uphinde ipateni ye-plié-to-lunge kwelinye icala. Qhubeka nokutshintsha amacala.

Gcwalisa ii-reps ezi-8 kwicala ngalinye.

Indawo yesibini kwiPlié Hop

A. Qala kwindawo yesibini ebanzi, iinzwane zajika.

B. Ngezantsi kwi-plié.

C. Phakamisa izithende njengoko uthe tye imilenze ethe tye, kwaye ngaphambi nje kokuba ufike kukuma, gxuma ngokuthe ngqo, uye wehla kancinci phantsi emhlabeni. Phinda.

Gcwalisa i-8 reps.

Indawo yesibini yokuTyekelwa kwe-Oblique

A. Qala kwindawo yesibini ebanzi iinzwane ziphume kancinane. Finyelela iingalo emacaleni, kwaye uguqe kwindawo yesibini.

B. Ukuthambeka ukusuka kumzimba womzimba ukuya kwiminwe yasekunene ukuya ngasemva kwesithende sasekunene njengoko ingalo yasekhohlo ifika ngqo phezulu.

C. Buyela embindini phambi kokuba utyekele kwelinye icala. Qhubeka utshintshana amacala

Gcwalisa ii-reps ezi-8 kwicala ngalinye.

Isikizi ngokujikeleza

A. Ukulala ngokuxoka, imilenze yonyuswe ngokuthe ngqo ngaphezulu kwesinqe, isifuba siphakamisa umgangatho, kunye nezandla emva kwentloko.

B. Zisa umlenze othe tye ezantsi ukuya kumgangatho ojikelezayo nje ngaphezulu kwayo, kwaye kwangaxeshanye, jija i-torso ukuya ngasekhohlo, ukuze ingqiniba yasekunene idibane nomlenze wasekhohlo. Ukubuyisela umva intshukumo, emva koko uphinde kwelinye icala, uzisa umlenze wasekhohlo phantsi kwaye ujije ngasekunene. Qhubeka nokutshintsha amacala.

Gcwalisa ii-reps ezi-8 kwicala ngalinye.

Ukuhambisa iTriceps Push-Up

A. Qala kwindawo ephezulu yeplanga ngezandla ezingaphantsi kwamagxa kunye namadolo ezantsi kwesinqe.

B. Ngentshukumo enye egudileyo, jika uye phambili kancinci, uye emadolweni. Goba iingalo, ugcine iingqiniba ngasemva, uhle uye ezantsi kwe-triceps push-up.

C. Tyhala phakathi kweentende kunye nentshukumo ebuyela umva, ephela kukuma komntwana.

D epheleleyo. Kwiplanga lengalo ethe nkqo; tshintsha kancinci uye phambili kwiincapha. Yehlisa amadolo uze usithobe isifuba, cinezela phezulu kwaye ubuyele kwindawo yomntwana.

Gqibezela i-8 reps.

Uphengululo lwe