Kutheni iLateral Movement Workouts iyintshukumo eSmart

Umxholo

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Xa ubhalisela ukuzilolonga nomqeqeshi osaziwayo uHarley Pasternak, umbhali we Iiponti ezi-5: Ukuphumelela kwesiCwangciso seentsuku ezi-5 sokutsiba-ukuqala ukunciphisa umzimba ngokukhawuleza, uyazi ukuba uzakukhatywa ngempundu. Ke xa uPasternak esandul' ukukhokela iklasi ukuncedisa ukusungula izihlangu zeVazee zeNew Balance, asizange simangaliswe kukubona isixhobo esingazange sizame ngaphambili.

Umqeqeshi we-Helix Lateral ufana nomshini we-elliptical-ngaphandle kokuba uhambele phambili nasemva, uya ngapha nangapha. Inqwelomoya yokuhamba ibalulekile kuyo nayiphi na inkqubo yokuziqhelanisa, kuba, kulungile, ubomi budinga ukuba uhambe kuwo onke amacala. "Ubuthathaka obuninzi esinabo busekwe kukungabikho kwentshukumo yecala, elinokumisela ukulimala," utshilo uPasternak. "Xa usebenza kwiindiza ezininzi, ubona ukuphuculwa kokulinganisela, ukuhamba kunye nokusebenza."

Kodwa awudingi mqeqeshi weHelix ukuze ufumane umthambo osecaleni ofanelekileyo. Zama enye yeepasternak eziphezulu, izixhobo ezingenacala ezihamba ngecala. (Kwaye jonga iingcebiso zakhe zokukrola imilenze kaJessica Simpson, iingalo zikaHalle Berry, kunye noMegan Fox's!)

Icala-Shuffles

Intloko ngaphandle kwejogu ejikeleze ibhloko. Hamba okanye ubalekele ibhloko enye. Kwikona, jika wenze i shuffles esecaleni kwikona elandelayo. Hamba okanye ugijime ibhloko elandelayo, vula ikona, emva koko, kwibhloko yokugqibela, cofa ecaleni kwicala (ngeli xesha, khokela ngolunye unyawo lwakho).

Imidiliya

Kwindlu yakho yangasemva (okanye epasejini, ukuba uhlala kwisakhiwo sokuhlala), umdiliya ukusuka kwelinye icala ukuya kwelinye. Ukuba uqala ngasekhohlo, phuma ngeenyawo zakho zasekunene, kwaye unyathele unyawo lwakho lwasekhohlo ngasemva. Phinda uphume kwakhona ngonyawo lwasekunene, emva koko unyathele unyawo lwasekunene ngaphambili nangaphaya. Phinda ude ufike kwelinye icala kwaye ubuyele kwelinye icala. Qala kancinci kwaye wakhe isantya njengoko uphucula.

Imilenze esecaleni

Endaweni yokuhlala usebenza emzimbeni wakho osezantsi ngamaphaphu aphambili, zama ukudibanisa uguqulelo olusecaleni kwindlela yakho yesiqhelo, utsho uPasternak. Qala ukwenza intshukumo njengomsebenzi wobunzima bomzimba, kwaye xa uphucula, yongeza iintsimbi (jonga le vidiyo ye-dumbbell side lunge). Sebenza ukuya kuthi ga kwi-20 reps kwicala ngalinye.

Inyathelo ngapha

Qala kwicala lasekhohlo lebhentshi yobunzima. Beka unyawo lwakho lwasekunene ebhentshini kwaye ucinezele phezulu, uzise unyawo lwakho lwasekhohlo ngasemva kwakho nangapha ngasekunene kwebhentshi. Sebenza ukuya kuthi ga kwi-20 reps kwicala ngalinye.

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