Isitudiyo soMdaniso: Umdaniso weCardio Core Workout

Umxholo

• Umdaniso weCardio Combo
• Inyathelo-ngeKnee ePhakamileyo
• Inyathelo lokukhaba
• U-Cha-Cha Shuffle
• Umsebenzi woMgangatho oPhambili
• Bicycle Crunches
• Ngaphakathi kunye neBand
• Umlenze omnye woMlenze kunye neBhendi
• Uphengululo lwe

Kwinqanaba lakho elomeleleyo, unokwenza iplank yeentsuku, ngokuqinisekileyo, kodwa ngenxa yokuba imisipha yakho eyintloko yenza lonke eliphakathi (kubandakanya nomqolo wakho!), Uya kufuna ukutshisa izihlunu kuwo onke ama-angles.

"Indibaniselwano yeentshukumo ezidityanisiweyo kunye nokuzilolonga okugxininiswe kumbindi wakho yifomula efanelekileyo," utshilo uMolly Day, umqeqeshi wokuqina kweqela e-Equinox eNew York. Ngeentshukumo ezimbaxa njengokutsiba kwe squat kunye neempukane eziguqulweyo, "usebenzisa ingqokelela yakho ukuzinzisa umzimba wakho, ukuze amalungu akho akwazi ukwenza iintshukumo zokuqala," utshilo. Ukuzivocavoca okunjalo kwakha amandla okusebenza kumbindi wakho. Ukugqiba ngeentshukumo ezingundoqo ekujoliswe kuzo kuya kunceda ukudinwa ngokwenene ezi zihlunu ze-ab ezinzima. (Jonga: Ukubaluleka kweCore eQinisekileyo-Ngaphandle kweePakethi eziSithandathu)

Usuku ludibanise ezi ndlela zilungileyo zokuqingqa isiseko sakho kuqeqesho lwamva nje lweSitudiyo seShape. Landela njengoko ekukhokelela kwisekethe yeethambo zakhe zokuqinisa ezomeleleyo ezisampulu ezivela kwiklabhu yeqela le-Choreo Cult yeqela le-Equinox, konke malunga nokusika ~ okuxekethile ~ ngelixa usakha izihlunu.

Landela kunye nevidiyo, okanye jonga le ntshukumo ingezantsi.

Umdaniso weCardio Combo

Ingaba isebenza kanjani: Ziqhelise ezi ntshukumo zintathu zilandelayo, uzizame malunga nemizuzwana engama-30. Nje ukuba uphumelele ezo zinto, zama ukuzidibanisa kwindibaniselwano: Inyathelo eli-4, ukuKhaba ngeNyathelo esi-2, kunye ne-4 Cha-Cha Shuffles. Vula ingoma yakho oyithandayo, kwaye ubone ukuba ungayiphinda na combo yayo yonke le nto.

Inyathelo-ngeKnee ePhakamileyo

A. Qala ukuma ngeenyawo kunye neengalo zisecaleni.

B. Nyathela unyawo lwasekunene uye ecaleni, emva koko ubethe ingalo yasekunene ujikeleze kwisangqa ngelixa uqhuba idolo lasekhohlo ubheke esifubeni kwaye ujikeleza ngonyawo ujongise ngasekhohlo ngasekhohlo.

C. Umhlaba kunyawo lwasekhohlo ukuphinda kwelinye icala, ukubetha ngengalo yasekhohlo kwaye uqhuba idolo lasekunene linyukele esifubeni, ujikeleza ukujongana neliya ngasekunene.

Phinda imizuzwana engama-30.

Inyathelo lokukhaba

A. Qala ukuma ngeenyawo kunye neengalo zisecaleni.

B. Nyathela ngokuthe tye ngasekhohlo, uwele izandla phambi kwesifuba. Khaba umlenze wasekunene uphakame ukhululeke, kwaye wandise iingalo kwidayagonal.

C. Buyisela izandla ngaphambili kwesifuba ngelixa unyathela unyawo lwasekunene. Nyathela ngonyawo lwasekhohlo, uwele ngaphaya ngasekunene, emva koko uthathe inyathelo lesithathu ukuya kwidiagonal yasekunene ngonyawo lwasekunene.

D epheleleyo. Khaba umlenze wasekhohlo uphakame kangangoko kufanelekile, ngelixa usolula iingalo kwidayagonal.

Phinda imizuzwana engama-30.

U-Cha-Cha Shuffle

A. Qala ukuma ngeenyawo kunye kunye neengalo ngamacala.

B. Thatha inyathelo elincinci ukuya ngasekunene ngeenyawo zasekunene, emva koko inyathelo elincinci ukuya ngasekunene ngeenyawo lasekhohlo, emva koko uqhube idolo lasekhohlo ubheke esifubeni ngelixa usolula ingalo yasekunene idiagonally ezantsi phezu komlenze wasekhohlo.

C. Umhlaba kunyawo lwasekhohlo ukuphinda kwelinye icala, uthathe amanyathelo amabini amancinci, emva koko uphakamise idolo lasekunene kwaye wolule ingalo yasekhohlo ngokwecala elisekunene.

Phinda imizuzwana engama-30.

Umsebenzi woMgangatho oPhambili

Ingaba isebenza kanjani: Ngaba uhamba nganye kwinani elibonisiweyo le-reps (okanye ngaphezulu!) Ukutshisa i-abs yakho. Kufuneka wenze umjikelo omnye kuphela. (Kodwa ukuba i-abs yakho ayifanga kwaphela, zama enye!)

Bicycle Crunches

A. Lala ujonge phantsi emilenzeni wolule imilenze neengalo emva kwentloko, ingqiniba zibanzi. Phakamisa amagxa kunye neenyawo kumgangatho ukuqala. (Ngokuzikhethela: Jika ibhendi yokuxhathisa encinci ejikeleze iarches yeenyawo zombini.)

B. Qhuba idolo lasekunene esifubeni kwaye ujikeleze ingqiniba yasekhohlo ukuze uhlangane nedolo lasekunene.

C. Guqula amacala, wandise umlenze wasekunene ubude kwaye uqhube idolo lasekhohlo uye esifubeni, ujikeleze ingqiniba yasekunene ukuchukumisa.

Zama i-20-30 reps, okanye phinda ude ube ungakwazi ukwenza kwakhona.

Ngaphakathi kunye neBand

A. Lala ujonge phantsi emilenzeni uyolulile kwaye iingalo zandiswa ngaphezulu, i-biceps ngeendlebe. Phakamisa amagxa kunye neenyawo kumgangatho ukuqala. (Ngokuzikhethela: Jika ibhendi yokuxhathisa encinci ejikeleze iarches yeenyawo zombini.)

B. Biyela iingalo emacaleni kwaye ugoqe amadolo ukwenza ibhola ngomzimba, uphakamisa intloko ujonge kwiqhosha lesisu.

C. Emva koko yandisa iingalo kunye nemilenze ngaphandle kokuthoba umgangatho ukuze ubuyele ekuqaleni.

Zama i-20 ukuya kwi-30 ye-reps, okanye uphinde uphinde ungabinakho ukwenza kwakhona.

Umlenze omnye woMlenze kunye neBhendi

A. Lala ujongise ubuso phezulu iinyawo ezityalwe phantsi. Yandisa umlenze wasekunene ngqo ukuya kwisilingi. (Ngokuzikhethela: Khupha ibhanti encinci yokumelana emathangeni nje ngaphantsi kwamadolo.)

B. Beka i-hips phantsi, uze ucinezele unyawo lomlenze ukuze uphakamise i-hips, ugcine umlenze wasekunene uphakanyisiwe.

C. Kancinci isinqe esisezantsi.

Zama i-10-20 reps, okanye phinda ude ube ungakwazi ukwenza kwakhona. Tshintsha amacala; phinda.

Uhlobo lwe-Epreli 2020

Uphengululo lwe