Isixhobo esitsha sokuSebenza esiStylish seToning-Body-Toning-Plus, indlela yokusisebenzisa

Umxholo

• Ukuhlanjwa kwakhona kweHamstring
• I-Relevé Plié Pulse (kunye no-Ubarre Squeeze)
• Umjikelo-Umlenze omnye oneBiceps Curl
• Uphengululo lwe

Ngaphandle kokuba unendawo yokuzivocavoca yasekhaya ehonjisiweyo (yeya wena!), izixhobo zokuzilolonga zasekhaya mhlawumbi zilele kumgangatho wegumbi lakho lokulala okanye azifihlwanga ecaleni kwesinxibo sakho. Kwaye ngaphambi kokuba uyazi, i-kettlebells, iibhloko zeyoga, iidumbbell kunye ne-foam roller zithathe ikhabethe lakho okanye zaba yindawo yokuma engabonakaliyo. (Ngaba uyazi ukuba ungakha njani iGym efanelekileyo yaseKhaya?)

Isixhobo esinye esikhazimlayo sijolise ekutshintsheni yonke loo nto. Ekuboneni kuqala, i-Ubarre ($ 185; bestustudio.com) ijongeka ngakumbi njengesixhobo sokuhombisa setafile kunesiqwenga sezixhobo zokuzilolonga-kwaye yiyo kanye le nto ikhitshi, umyili we-Ubarre kunye nomlingisi oguqukileyo-osomashishini osomeleleyo, ebesengqondweni.

"Kulungiselelwe ukuba sisiqwenga somsebenzi we-chic," utshilo uKitshi. "Ungayifumana kwitafile esecaleni okanye edesikeni kwaye ayonakalisi umhombiso. Ndinazo zonke endlwini yam."

Ngegolide okanye isilivere yentsimbi (eminye imibala kwaye igqibezela kwimisebenzi), i-Ubarre ipasa isiqwengana sobugcisa be-accent ukuze ukhululeke ukuyishiya ngaphandle, eyona ngongoma. Ezo dumbbell ziqokelela uthuli phantsi kwebhedi yakho azithethi ncam ukuba 'ndisebenzise!', kodwa i-Ubarre entle, ehonjiswe nge-4- okanye i-8-ponti oyidlula yonke imihla-ngoku inokukwenza uhambe. (Ufuna inkuthazo? Jonga oku kuzilolonga ekhaya.)

Kwaye indlela ohamba ngayo iphelele kuwe-uburre bokuguquguquka kwesibini kuphela kubuhle bayo banamhlanje. Ikhitshi ithi i-Ubarre inokusetyenziswa ngexesha lePilates, iyoga, ibarre, kunye nokuphakamisa uqeqesho lwamandla emveli. "Ungajika ngokulula ukushukuma komzimba osezantsi njenge-squat ukuya kumzimba opheleleyo ngokukhawuleza, ngokwenza i-curl okanye i-isometric hold, kunye ne-Ubarre," kusho iKitchen. Olu hlobo lwe-static squeeze lunceda ugcine ifom elungileyo kwaye ubandakanye isifuba, umva, iingalo, kunye nomongo.

Apha, iKitchen yabelana ngeendlela ezintathu zokusebenzisa i-Ubarre ukolula kunye nokomeleza-nokuba ukhetha ukusebenza njani.

Ukuhlanjwa kwakhona kweHamstring

A. Lala phantsi, umva ucabalele phantsi kunye nemilenze yolulwe ngokuthe ngqo ezantsi, iinyawo ziguqukile. I-Ubarre kufuneka ichasene nesifuba sakho, i-U-opening ijonge ezantsi.

B. Zisa idolo lasekhohlo esifubeni, ubambe iziphelo ze-Ubarre, kwaye uyijikelezise kwibhola yonyawo lwasekhohlo. Yandisa umlenze wasekhohlo ngokuthe tye, uzive ukolula kwimisipha. Gcina umva osezantsi kumgangatho kunye nehips ezigxile. Bamba ukolula imizuzwana engama-20, uze uphinde ngomlenze wasekunene. Yimpendulo enye. Phinda kathathu kwicala ngalinye.

I-Relevé Plié Pulse (kunye no-Ubarre Squeeze)

A. Yima kunye nezithende kunye, iinzwane zihlukane, ucinezele i-Ubarre kwizandla zombini ukuze udibanise undoqo. Zoba amagxa ezantsi ngasemva kwaye uphakamise izithende ezimbalwa ukusuka emhlabeni.

B. Qalisa ukuguqa, ukuguqa ngamadolo ukugoqa ngelixa uqinisekisa ukuba amadolo ahamba ngendlela efanayo neenzwane, izithende zihlala ziphakanyisiwe. Cothisa kancinci i-intshi, yehla nge-intshi, ugxile ekugcineni i-pelvis ibambekile kunye nokuphefumla okulawulwayo. Gcwalisa i-30 reps, emva koko uphumle. Yenza iiseti ezimbini ngaphezulu. (Njengale ntshukumo? Emva koko uya kuyithanda le-At-Home Barre Workout.)

Umjikelo-Umlenze omnye oneBiceps Curl

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A. Lunge phambili ngomlenze wasekunene, wenze ii-angles ezingama-90 ngeedolo zombini. Ukubamba i-Ubarre ngesandla sasekunene, yandisa ingalo ngqo ngaphandle komzimba.

B. Gcina ifom ye-lunge, kwaye ujike i-Ubarre emzimbeni, wenze i-angle ye-90-degree engile. Emva kokugqiba i-15 reps kwicala ngalinye, phumla, emva koko wenze iiseti ezimbini ngakumbi. (Zoba imilenze eyomeleleyo, ebhityileyo kunye ne-Top 10 yeeMove zamathanga amaNcinci.)

Uphengululo lwe