I-SWEAT App isandula ukumiliselwa kweBarre kunye neYoga yokuSebenza enabaQeqeshi abatsha

Umxholo

• I-7-Minute Glutes kunye ne-Quad Workout kunye no-Britany Williams
• Ukutshintshana kweLateral Lunge
• Umva weLunge Pulse
• Isikwere kwiSihlalo seQela
• I-squat Pulse
• Lunge ukuya kwiSkat
• I-Sumo Squat Pulse
• Uphengululo lwe

Xa ucinga nge-Kayla Itsines 'SWEAT app, ukusebenza ngamandla okuphezulu kusenokwenzeka ukuba kuthi qatha engqondweni. Ukusuka kwiinkqubo zomzimba kuphela ukuya kuqeqesho olujolise kwi-cardio, i-SWEAT incede izigidi zabantu kwihlabathi liphela ukufikelela kwiinjongo zabo zomzimba. Kodwa ukuba unqwenela into eyahlukileyo kwi-app, unethamsanqa. I-SWEAT isandula ukumilisela iinkqubo ze-barre kunye ne-yoga ekhokelwa ngabaqeqeshi abathathu abatsha abanetalente.

"Inyani yile yokuba uninzi lwabasetyhini aluziqeqesheli ukusebenzisa isimbo esinye somzimba," u-Itsines kwabelwane ngaye kwingxelo. "Bafuna ukukwazi ukubandakanya ezinye iindlela zokuzilolonga, njenge-barre okanye i-yoga, kunye ne-high-intensity kunye nokusebenza kwamandla. Abasetyhini bafuna ukhetho olungakumbi kunye neentlobo ezahlukeneyo ekusebenzeni kwabo ngenkululeko kunye namandla okusebenzisa ngokwemiqathango yabo." (Eyeleleneyo: UKayla Itsines Wabelana Ngento eyaMphefumlelayo ukuba asungule iNkqubo yokuSebenza emva kokukhulelwa)

Phambi kokumiliselwa okutsha, i-SWEAT sele ibonelele ngenkqubo yeQumrhu kunye neNgqondo ye-Yoga (BAM) eneentshukumo eziphefumlelweyo zeyoga ezifundiswa nguyogi Sjana Elise. Kodwa ngoku, le nkqubo iyanda ukubonelela ngeeklasi ngakumbi ngoncedo lwabafundisi bevinyasa uPhyllicia Bonanno noAnia Tippkemper. Iinkqubo zabo ezintsha - iYoga kunye noPhyllicia kunye neYoga kunye no-Ania - baya kuhlala ecaleni kwenkqubo ye-BAM ekhoyo ka-Elise kwi-app. (Jonga oku kucamngca ngesandi kunye nokuhamba kweyoga ukusuka eBonanno kwixesha elizayo xa uziva uxhalabile.)

Inkqubo yeeveki ezintandathu zeBonanno ilungele abantu bawo onke amanqanaba okuqina kwaye ayifuni zixhobo (ngaphandle kwe-yoga mat, nangona ungasebenzisa itawuli endaweni yoko). Rhoqo ngeveki, uya kukhuthazwa ukuba ugqibezele iiklasi ezintathu, ezinezi-4-6 ezilandelelanayo kwiklasi nganye. Ulandelelwano ngalunye lubandakanya iindlela ezahlukeneyo zeyoga kwaye ziya kuthatha phakathi kwemizuzu emi-3 ukuya kwezi-8 ukugqibezela, ke unokulindela ixesha lokufunda lilonke ukuba libe malunga nemizuzu eli-15 ukuya kwengama-45, kuxhomekeke kwiklasi. Ukongeza, inkqubo kaBonanno icebisa iiseshoni ezimbini zokukhetha amandla asezantsi okujikeleza iveki.

"Kwabasetyhini abaqala ngeyoga, inkqubo kaPhyllicia igqibelele njengoko ibonelela ngendlela efikelelekayo nethobekileyo yeyoga exhobisa abantu basetyhini ukuba baphonononge ngokukhuselekileyo amandla abo," utshilo u-Itsines kwingxelo.

Inkqubo kaTippkemper ilandela ifomathi kaBonanno, enikezela ngenkqubo yeeveki ezintandathu eneeklasi ezintathu zevinyasa kunye nokusebenza okuncinci kwe-cardio ngeveki. Iklasi nganye yeTippkemper iya kuba nolandelelwano oluthandathu, kodwa imizobo iya kuba yinde - ukuya kuthi ga kwimizuzu eli-12 inye, izise ixesha lokuzilolonga lilonke ukuya malunga nemizuzu engama-30-45 kwiklasi nganye. (Idibeneyo: 14 I-Yoga ePhambili ibuyisela ukuHlaziya indlela yakho yeVinyasa)

Ngelixa inkqubo ye-Tippkemper iqala, ukuhamba kwayo kubandakanya izinto ezingezizo ezemveli kwabo bafuna ukuzityhala emethini. Ukongeza kwi-yoga mat (okanye itawuli), uyakufuna ibhloko yeyoga kunye ne-yoga bolster. I-FTR, nangona kunjalo, unokutshintsha ngokulula umqamelo okanye umqamelo ekhaya ukuba uyafuna.

Ngokuphathelele inkqubo entsha ye-SWEAT yeBarre, iiklasi ziya kukhokelwa nguBritany Williams. Kwiminyaka eyadlulayo, umqeqeshi waqala ukwenza i-barre ukunceda ukulawula iziphumo ze-rheumatoid arthritis yakhe engapheliyo, imeko ebangela ukuba amajoni omzimba ahlasele izicubu zomzimba (ngokuqhelekileyo amalungu). Ngoku, uWilliam uthatha ubuchwephesha bakhe kwi-SWEAT app, apho iiklasi zakhe ezikhuthazayo ziya kudibanisa izinto zemveli zeballet kunye neePilates ngeembaleki, ukunyakaza okuphezulu ukwakha amandla kunye nokuguquguquka.

"I-Barre ivumela abantu basetyhini ukuba baphume ngaphandle kwendawo yabo yentuthuzelo kwaye bafumane unxibelelwano phakathi komzimba kunye nengqondo," utshilo uWilliams kwingxelo. "Umbono wempumelelo yokuphumelela umthambo omtsha kwi-barre unomvuzo omangalisayo. Abasetyhini abayazi into abakwaziyo ukuyenza de bakholelwe kubo kwaye bazame." (Idibeneyo: Umzimba oPheleleyo oPheleleyo kwi-Home Barre Workout)

Inkqubo yeeveki ezintandathu zikaWilliams inika iiklasi ezine ngeveki, nganye kuzo ibandakanya uluhlu lwemizuzu emi-2 ukuya kweyesi-8 ngokulandelelana kwemizuzu engama-30-45 iyonke kwiklasi nganye. Yonke iBarre eneeklasi zaseBritani ibandakanya intshukumo yomzimba opheleleyo, kodwa kwiklasi nganye, unokulindela ukugxila okwahlukileyo kwiqela elithile lezihlunu. Ngokubanzi, inkqubo kaWilliam yenzelwe ukonyusa ukunyamezelana kwemisipha, ukonyusa amandla, kunye nokuphucula ibhalansi kunye nokuma - konke kufezekisiwe ngokuhamba okujolise kwimpembelelo ekujolise kuyo kunye nokuphindaphinda okuphezulu.

Ukufumana incasa yenkqubo entsha ka-Williams ka-Barre, jonga oku kulolongekileyo lomzimba ulungiselelwe ngokukodwa ukujolisa kwi-glutes kunye ne-quads.

I-7-Minute Glutes kunye ne-Quad Workout kunye no-Britany Williams

Ingaba isebenza kanjani: Yenza into nganye kwezi zintandathu zokuzivocavoca ukubuyela umva ngaphandle kokuphumla phakathi kokuphindaphindwa okuninzi okwabiweyo. Gxila kwifom yakho kwaye ukhumbule ukuba lo msebenzi awukho malunga nesantya kodwa malunga nokugcina ifom kunye nolawulo. Ukuba ufuna ukukhulisa izinto phezulu, ungasoloko usongeza umjikelo wesibini wokuzilolonga ukuze utshise imizuzu eli-14.

Uya kudinga: Akukho zixhobo; mat ngokuzithandela.

Ukutshintshana kweLateral Lunge

A. Yima ngeenyawo ezibanzi kune-hip-width ngaphandle.

B. Ngezantsi kwi-lunge kwicala lasekunene, ukucwila isinqe ngasemva kwaye ugobe idolo lasekunene ukulandelela ngokuthe ngqo kumgca nonyawo lwasekunene. Gcina umlenze wasekhohlo uthe tye kodwa ungatshixwanga, iinyawo zombini zijonge phambili.

C. Cofa unyawo lwasekunene ukuze wolule umlenze wasekunene kwaye uphinde kwelinye icala.

Phinda i-10 reps kwicala ngalinye.

Umva weLunge Pulse

A. Gcina iinyawo zibanzi kune-hip-width ngaphandle.

B. Ngezantsi kwi-lunge kwicala lasekunene, ukucwila isinqe ngasemva kwaye ugobe idolo lasekunene ukulandelela ngokuthe ngqo kumgca nonyawo lwasekunene. Gcina umlenze wasekhohlo uthe tye kodwa ungatshixwanga, iinyawo zombini zijonge phambili.

C. Ngelixa sikule ndawo ilunge ilungeleleneyo, pulse up and down through the right leg.

D epheleleyo. Cofa unyawo lwasekunene ukuze wolule umlenze wasekunene kwaye uphinde kwelinye icala.

Phinda i-5 reps kwicala ngalinye.

Isikwere kwiSihlalo seQela

A. Qala ngeenyawo ezibanzi kune-hip-width ngaphandle, izandla kwindawo yokuthandaza.

B. Ngezantsi kwi-squat, ejonge ukufumana amathanga ahambelana nomhlaba.

C. Yima, kwaye unyathele unyawo lwasekhohlo ngasekunene ukuze iinyawo zihlangane, ngoko nangoko wehlisele kwindawo emxinwa (cinga: ukuma kwesitulo), uphakamise iingalo phezulu.

D epheleleyo. Yima, unyathele unyawo lwasekunene uye ecaleni uye ezantsi kwisikwere, izandla ngomthandazo.

E.Yima, kwaye unyathele unyawo lwasekunene ecaleni kwasekhohlo ukuze iinyawo zihlangane, ngoko nangoko wehlisele kwi-squat emxinwa, iingalo ngaphezulu ukuqalisa irep elandelayo.

Phinda i-10 reps kwicala ngalinye.

I-squat Pulse

A. Qala ukuma ngeenyawo kunye.

B. Shift isinqe umva naphantsi ngokungathi uza kuhlala esitulweni.

C. Ukuhlala usezantsi kwi-squat, ukubetha ihips phezulu naphantsi ngelixa ugcina umva ngokuthe tye kwaye isifuba siphakamisiwe.

Phinda kwakhona i-10 reps.

Lunge ukuya kwiSkat

A. Qala ukuma ngeenyawo kunye. Nyathela ngonyawo lwasekunene ubuyele emngxunyeni ukuze omabini amadolo agobe kwii-angles ezingama-90. Gcina umva ngokuthe tye kwaye isifuba sime nkqo.

B. Nyathela unyawo lwasekunene ukuya phambili ukuze ume, kwaye ngokukhawuleza wehlise isinqe kunye ne-glutes kwi-squat. Yima, uze uphinde kwelinye icala.

Phinda i-10 reps kwicala ngalinye.

I-Sumo Squat Pulse

A. Qala ngeenyawo ezibanzi kune-hip-width ngaphandle.

B. Shift i-hips ngasemva nasezantsi kwindawo ye-squat. Gcina umva tyaba kwaye uqinisile.

C. Hlala usezantsi kwindawo ye-squat kwaye ukhuphele phezulu iisentimitha ezimbalwa kwaye uphinde ubuye ezantsi.

Phinda kwakhona i-10 reps.

I-Yoga ene-Ania, iYoga kunye nePhyllicia, kunye neBarre eneBritany ngoku bahlala kwi-SWEAT app kuphela, onokuyikhuphela nge $ 19.99 / ngenyanga okanye kwi- $ 119.99 / ngonyaka.

Uphengululo lwe