UkuSebenzela ukuSebenzela kwabafazi: Fumana iphupha lakho lomzimba

Umxholo

• Inqabileyo
• Ikhempu yebhuthi
• IVinyasa Yoga
• I-3 ye-Yoga ibanga lokwakha amandla
• Iipilates
• Jikelezisa
• Iibetile
• HIIT

Ukuba ezahlukeneyo sisinongo sobomi, ke ukudibanisa iindlela ezahlukeneyo zokuzilolonga ngamandla kuya kuyicoca inkqubo yakho yesiqhelo kwaye kukuncede ufikelele kwimpilo yakho kunye neenjongo zokunciphisa umzimba. Ukumangalisa imisipha yakho ngeentlobo ezahlukeneyo zokuzilolonga inokuba sisitshixo sokufumana umzimba weetoni ngelixa uthintela ukutshisa okanye ipleyiti.

Ukuzivocavoca rhoqo kubalulekile ukugcina intliziyo yakho isempilweni, ingqondo yakho ibukhali, kunye nezo phawundi zigqithileyo. Izifundo zibonisa ukuba ukusebenza kunokukunceda uphile ixesha elide kwaye.

Kodwa ukuze ubone ngokwenene utshintsho olubonakalayo, i-cardio yodwa ayiyi kuyinqumla. Uqeqesho lwamandla luyimfuneko. Ngapha koko, ngokweKliniki yaseMayo, unokuyonyusa imetabolism yakho kwaye utshise iikhalori ezongezelelekileyo ngokufumana nje izihlunu eziqinileyo.

Kule mihla, kukho iintlobo ngeentlobo zeeklasi zokuzilolonga ezifanele abafazi kumanqanaba ahlukeneyo kunye nomdla.

Inqabileyo

Akudingeki ukuba ube ngumdlali webhola webhola oqeqeshiweyo ukukrola izihlunu ezinde nezibhityileyo.

Iiklasi zeBarre zixubeka kwizinto zeyoga, iiPilates, kunye noqeqesho olusebenzayo, kunye nokuhamba okungaphezulu kwesiko abadanisi abakwaziyo, njengeepliés kunye nokuzolula.

Usebenzisa imixholo emincinci ephindaphindayo kunye neempundu, ezaziwa njengeentshukumo ze-isometric, ujolise kwezona zihlunu zikhulu emzimbeni. Oku kubandakanya amathanga, ukubengezela, kunye nomongo. Ukuhamba kwe-Isometric kuyasebenza kuba uthatha imisipha ethile ukuya kwinqanaba lokudinwa, oko kukhokelela kuzinzo olungcono kunye namandla apheleleyo. Uyakuqaphela kwakhona imeko ephuculweyo kunye nokuguquguquka.

Akukho zihlangu zepoint ezifunekayo!

Iiklasi zokuzama ukubandakanya:

• I-Barre echanekileyo, kwilizwe lonke
• Indlela yeBar, kwilizwe liphela
• IPhysical 57, New York kunye neCalifornia

Ikhempu yebhuthi

Sukuvumela igama likoyikise.

Uninzi lwezi klasi zikhuthazwe emkhosini zenziwa ngabafazi engqondweni. Nge tempo ekhawulezayo kunye neqela lokudibana, ezi klasi ziyindlela elungileyo yokutshisa iikhalori kunye nokwakha izihlunu. Ngokuqhelekileyo kukuxutywa kwemidlalo yoqeqesho, uqeqesho lweentliziyo, kunye nokuqina okuphezulu okufana nokuxhuma. Ukuzivocavoca kujoliswe ekuphuculeni ukulinganisela, ukulungelelanisa, kunye namandla okwenene.

Icandelo le-cardio linesibonelelo esongeziweyo sokufumana ukubetha kwentliziyo yakho. Iiklasi zinokuhluka ukusuka kwiiseshoni zamaqela ngaphandle epakini, ukuya kwiiseshoni zangaphakathi ezibandakanya izixhobo ezinje ngobunzima basimahla kunye neebhola zamayeza. Nokuba yeyiphi na indlela, uqinisekile ukuba ufumana umthambo wokubulala.

Ngelixa inkampu yeebhutsi ingeyoyentliziyo etyhafileyo, isantya se-endorphin esiza nale ndlela yokusebenza kukhuphiswano sinomgangatho wokulutha-njengoko kunjalo neziphumo.

Iiklasi zokuzama ukubandakanya:

• Barry's Bootcamp, khetha indawo kwilizwe liphela

IVinyasa Yoga

Ngaba ujonge ukuzilolonga okuya kuthoba ingqondo yakho ngelixa ucofa umzimba?

Uhlobo oluguquguqukayo, oluhambayo lwe-vinyasa yoga inokuba yeyakho. UVinyasa ligama lesiSanskrit elithetha "intshukumo yomoya ehambelana nomoya." Isiseko somdlalo weklasi sihluka ngokwakha amandla okwakha kunye nokuphefumla kwakho.

Ezinye iiklasi zeVinyasa zigcinwa kwizitudiyo ezishushu, ezinokufikelela kwiidigri ezingama-90. Ezinye iiklasi zibandakanya ubunzima bezandla ezongezelelweyo zokwakha amandla ongezelelweyo. I-Yoga ibeka njengenja esezantsi kunye noncedo lomkhosi ekwakheni izihlunu ezixineneyo, ngelixa uphucula ibhalansi kunye nokuguquguquka.

Kukho ulongezo lomzimba wengqondo. Izifundo zibonise ukuba i-yoga inako, kunye nokudumba, kunye noncedo oluninzi ngemicimbi yezempilo engapheliyo.

Iiklasi zokuzama ukubandakanya:

• ICorePower Yoga, kwilizwe liphela
• I-YogaWorks, eNew York naseCalifornia

I-3 ye-Yoga ibanga lokwakha amandla

Iipilates

Olu qeqesho olusisiseko olusisiseko luya kulungelelanisa ukuma kwakho kunye nokomeleza umxholo wakho. Kukwangqinwa ukuba kulula kumalungu ngokuthatha uxinzelelo emqolo nasemadolweni.

Iiklasi zinokuhanjiswa nokuba semethini, okanye kumatshini wohlaziyo, obonelela ngokuchasene ngqo ngemithombo kunye nemitya. Udidi oluqhelekileyo lwePilates luya kubandakanya umthambo wethoni ofudumeleyo onamandla obizwa ngokuba likhulu. Lo ngumsebenzi onzima kubo bobabini abakho kunye nemiphunga njengoko ulungelelanisa ukuphefumla kwakho kunye nokuhamba kunye nokuhamba kwesandla.

Izifundo zibonisa ukuba iPilates iyayenza. Olunye uphononongo luka-2012 lufumanise ukuba lunokomeleza i-rectus abdominus muscle ukuya kuthi ga kwiipesenti ezingama-21 kubafazi abahleliyo abangazizo iingcali zePilates. Ukomeleza isiseko sakho kunye neePilates kunokunceda.

Iiklasi zokuzama ukubandakanya:

• Iipilates eziphambili ze-NYC, eNew York
• Isitudiyo (MDR), eLos Angeles

Jikelezisa

Iiklasi ze-Spin ziye zavela zangaphezulu kakhulu kunokuhamba nje kwebhayisikile emileyo.

Iiklasi zala maxesha ezijikelezayo zibandakanya ubunzima, ii-crunches ezisecaleni, kunye neebhendi zokumelana ukongeza ukomeleza umzimba kumgangatho odumileyo we-cardio. Izitudiyo zeBoutique ziyavela kwilizwe lonke ezongeza kwiminyhadala yomnyhadala, umculo omnandi, kunye namagumbi amnyama kumdaniso wetheko lomdaniso.

Ezi klasi zinokonelisa ngokwanelisayo, ukuhambisa i-cardio kunye namandla okuzilolonga ngaxeshanye, kungasathethwa ke, icandelo lokutsha kweekhalori. Iingcali ziqikelela ukuba ulayita naphi na phakathi kwe-400 kunye ne-600 yeekhalori ngomsebenzi ngamnye.

Iiklasi zokuzama ukubandakanya:

• Umjikelo womphefumlo, kwilizwe liphela

Iibetile

Usenokuba ubabonile kwindawo yokuzivocavoca kwaye uzibuze ukuba wenzeni ngezo zinto ziphathwayo apho abantu babonakala betshintshela khona.

Kodwa kusenokwenzeka ukuba ubungazi ukuba obu bunzima benzela ukuzonwabisa kunye nokusebenza okutsha okutshisa iikhalori ezinzulu.

Olunye umahluko ophambili phakathi kweetetile kunye neentsimbi eziqhelekileyo kukuba ujija iibetile ukwenza kunye nokulawula amandla. Oku kuthetha ukuba ngenene lifumana ukumpompa kwegazi lakho, usebenza zombini iinkqubo ze-anaerobic kunye ne-aerobic, kwaye upakisha amandla kunye ne-cardio kulolonke uqeqesho lomzimba. Uninzi lweeklasi ezibandakanya olu hlobo lobunzima zibandakanya i-kettlebell squats kunye ne-kettlebell swings, edityaniswe namakhefu e-cardio.

Iiklasi zokuzama ukubandakanya:

• Amandla kaKettlebell e-Equinox, kwilizwe liphela

HIIT

Kulabo bacinezelwe ixesha, iiklasi ezibandakanya uqeqesho oluphezulu lwexesha, okanye i-HIIT, inokubonelela ngeyona buck yakho.

Ngokwesiqhelo phakathi kwemizuzu eli-10 ukuya kweli-15 ubude, yeyiphi le misebenzi ayenziwayo ngexesha bayenzela ubungakanani. Cinga: i-burpees, sprints, lunges, kunye nokunye. Uyilelwe ukuphakamisa izinga lokubetha kwentliziyo yakho, ukukwenza ukubila, kunye nokuqeqesha ngamandla ngaxeshanye, izifundo zibonisa ukuba i-HIIT inokuhambisa ifuthe elingaphezulu kweyure ye-elliptical.

Kodwa ukuzityhala ngaphaya kwendawo yakho yokuthuthuzela kunokuba lolona lwaneliseko.

Iiklasi zokuzama ukubandakanya:

• Umzimba oboniswe nguJillian Michaels kwindawo yokuthambisa, kwilizwe liphela
• I-Les Mills Grit kwi-24 yeYure yoQeqesho lwaManzi, kwilizwe liphela