Iimpazamo zakho ezili-10 zeKlasi yokuLungela impilo

Umxholo

• IHIIT / Tabata
• Ukuhamba ngebhayisikile
• Yoga
• I-TRX
• I-CrossFit
• Zumba
• Amandla eQela
• Ibarre
• Pilates
• Ikhempu yebhuthi
• Uphengululo lwe

Uyayazi yonke "imithetho" yokuqina komzimba ebaluleke kakhulu: Yiba ngexesha kwaye ungatshithi ngexesha leklasi. Kodwa kukho ezinye izinto ekufuneka uzigcine engqondweni. Apha, abafundisi abaphambili belizwe babelana ngeengcebiso zabo.

IHIIT / Tabata

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Musa: Skimp ekubuyiseni

Ngoqeqesho oluphezulu lwexesha lokuzilolonga, uninzi lwabantu abenza umthambo bakholelwa ngempazamo ukuba okungaphezulu kungcono, kwaye ukuphindaphinda okongezelelekileyo ngexesha lokuphinda ufumane iziphumo zokuzilolonga kuya kukunceda ubone iziphumo ezingcono, utshilo uShannon Fable, umqeqeshi weqela eliphumelele ibhaso lokuzilolonga kunye nomlawuli weqela. inkqubo yokuzilolonga yeNanini na ixesha leFitness Corporate eBoulder, CO. Ukufumana okuninzi kolu hlobo lokuzilolonga, iFable icebisa ukuba usebenzise ixesha elimiselweyo lokubuyisela kwaye uzityhale ngenene ngexesha lekhefu elilandelayo, njengoko kulapho uya kufumana khona ikhalori eyongezelelweyo. ukutshisa kunye neenzuzo ezinkulu.

Ukuhamba ngebhayisikile

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Musa: Iibhulukhwe ezimfutshane zezemidlalo

Ngelixa iitty-bitty bottoms zinokwenzeka ukuba ziyindlela yakho yokunxiba yokomelela, le mpahla inokuba ilungele iBikram kuneklasi yebhayisikile yangaphakathi. "Ukunxiba iibhulukhwe ezimfutshane eziluhlaza ngexesha lokuhamba ngebhayisikile kungakhokelela kwizilonda zesali kunye nokunxibelelana nesikhumba esivela kwintsalela yebhaktiriya esihlalweni," kwabelana ngoShannan Lynch, Ph.D., kunye nomphathi wezemfundo weMad Dogg Athletics, Inc., abadali beSpinning® Inkqubo. Ukongeza ekunciphiseni intuthuzelo kunye nokucoceka ngokubanzi, uLynch wongeza ukuba iibhulukhwe ezimfutshane zihlala zithande ukubanjwa kwimpumlo yesali xa usuka kwindawo yokuhlala ukuya kwindawo yokuma kwaye unokukrazula, into ayibonileyo yenzeka kwiminyaka yakhe yokufundisa.

Yoga

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Musa: Gonga phambili ngaphandle kwengqondo

Ukusuka kwiiyure zokuchitha uhleli kwitrafikhi ukuya kwiiyure ezihleli kwiidesika zethu, uninzi lwezihlunu ukungalingani okugqithisileyo kokuhlala okuthe gqolo ukungeniswa kwisitudiyo se-yoga kunye nathi sinikwe uninzi lokusonga phambili olwenziwa eklasini, utshilo uJane Bahneman, ongumnini-Blue. I-Nectar Yoga Studios kwi-Falls Church, i-VA kunye nomlawuli wokufaneleka kunye nokusebenza kakuhle kwe-CENTERS, LLC. "Ukuhlala okugqithileyo kunceda ekuphazanyiseni undoqo, qinisa izihlunu zesifuba, ukoyisa imisipha ephezulu nasemva komqolo, wenze buthathaka izibilini, kwaye uqinise i-hip flexors. Kubalulekile ukusondela kwimeko nganye yokusonga ngokufanelekileyo, ukuze izihlunu ezingundoqo uqeshwa kwaye i-fold fold yenziwa kwi-hip joint ngokuchasene nesinqe." U-Bahneman ucebisa ngobunono ukugoba amadolo ekumeni ngaphambili esongweni kude kube shushu ngokufanelekileyo kunye nokuphakamisa isinqe-njengokuhlala ngengubo esongiweyo-xa uhleli uhleli ngaphambili ulungelelwaniso olungcono kwaye ekugqibeleni ushukumiseka ngakumbi.

I-TRX

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Musa: Ulibale ukulungelelanisa

Ubuhle be-TRX sisiqwenga sezixhobo ezinokusetyenziselwa iintlobo ezahlukeneyo zokuzilolonga ezifanelekileyo abantu bayo yonke imigangatho yokomelela komzimba. Nangona kunjalo, into yokuba unokwenza lula uhlengahlengiso nangaliphi na ixesha akufanele ihoywe, njengoko kubalulekile ukuqalisa kwaye ugqibe umthambo ngamnye ngokunyaniseka kunye nokunyakaza okusemgangathweni, ukwabelana noDan McDonogh, ukuqeqeshwa kweqela kunye nomphathi wophuhliso we-TRX. Umzekelo, ukuba wenza umqolo ophantsi we-TRX kwaye ufumane phakathi komthambo ukuba kunzima ukugcina ubuchule obuhle, uMcDonogh ucebisa ukunciphisa i-angle kancinane kunye / okanye ukunyathela iinyawo zibe banzi kancinane ukuze uqhubeke nentshukumo ngokufanelekileyo. kude kube sekupheleni kweseti. Kwi-flipside, ukuba ufumanisa ukuba umthambo ulula kakhulu xa une-10 ukuya kwi-15 imizuzwana ukuya kwintshukumo, yandisa nje i-angle kunye / okanye unyathele iinyawo ngokusondelana kunye.

I-CrossFit

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Musa: Tsiba ukolula

Njengamandla, isantya, kunye namandla ziyafana neCrossFit, ngokunjalo kufanele ukuba kube kukuhamba, utshilo uSara Pearlstein, inqanaba lokuqala le-CrossFit umqeqeshi oqinisekisiweyo kunye nomyili weYogaMob. "Uluhlu olupheleleyo lwentshukumo esiyisebenzisayo kwiCrossFit lufuna isixa esikhulu sokuguquguquka, kwaye ukulungiselela umzimba wakho kwezi ntshukumo kuya kunceda ukuthintela ukwenzakala kwaye ekugqibeleni kukwenze ukuba ube ngumdlali ongcono." Ukufumana okuninzi kwi-WOD nganye, uPearlstein ucebisa ukuba afudumeze iintshukumo ezinje ngokubamba ezantsi kweskat, ukwenza ukugqitha usebenzisa ipayipi ye-PVC, kwaye wolule izihlahla kakuhle ngaphambi kokujongana nokuphakamisa iiOlimpiki. Ukulandela i-WOD, qiniseka ukuba ushiye ixesha lokuzolula kwaye ubandakanye ukukhutshwa kwe-self-myofascial usebenzisa ibhola yentenetya okanye i-foam roller ukunceda ukunciphisa uxinzelelo, ukuphucula ukuhamba, ukwandisa ukuhamba kwegazi kunye nokunciphisa uxinzelelo.

Zumba

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Musa: Mane uhambe ngokuhamba

Kulungile ukuba sele uyifundile i-merengue kwaye une-salsa down pat, kodwa ubungakanani bomzamo owubekayo kwingoma nganye kwaye inyathelo ngalinye liya kuba nefuthe elithe ngqo kwindlela asebenza ngayo kwaye asebenzayo amava eklasi nganye yeZumba, wabelana no-Koh Herlong. , umqeqeshi weqela lokuqina komzimba kunye nomsasazi weZumba wamazwe aphesheya. "Ekubeni sele useklasini, musa ukuhamba nje ngokungenangqondo. Endaweni yenza uninzi lomzuzu ngamnye kwaye utshise ezona calories zinokwenzeka ngentshukumo nganye ngelixa usomeleza izihlunu ngeyona ndlela isebenzayo ngokunika lonke ixesha lakho. ." U-Herlong ucebisa ukuba abafundi bagxwale phantsi xa besenza i-cumbia machete, basebenzise uluhlu olupheleleyo lokushukuma ngeengalo ngexesha le-merengue, kwaye bagxininise undoqo xa bejiwuzisa iingalo nemilenze ngexesha le-salsa.

Amandla eQela

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Musa: Sebenzisa ubungakanani obungalunganga bobunzima

Zombini iziqalo zabafundi abasaqalayo kunye nabomeleleyo kwiqela elinamandla banokungabinakho ukusebenzisa ubunzima obaneleyo okanye ubunzima obuninzi, zombini ezinokuba nefuthe elibi kumava omsebenzi, utshilo uKristen Livingston, umqeqeshi oqinisekisiweyo kunye nomnini weKLivFit. "Kwiklasi yamandla e-barbell, intshukumo enye yenziwa kangangemizuzu eliqela. Umntu ophumeleleyo ngulowo usebenzisa ubunzima obaneleyo ukuba acele umngeni kuluhlu olupheleleyo lwentshukumo kubude bendlela yokuhamba ngaphandle kokubeka esichengeni." Ngelixa ungasebenzisi ubunzima obaneleyo abuyi kucela umngeni ngokufanelekileyo kwizihlunu zakho okanye uvelise ezona ziphumo zilungileyo, uLivingston uphawula ukuba kwabo balayisha ibha enobunzima obuninzi kunokuba banokuhamba ngokufanelekileyo, ekuhambeni kwexesha banokufumana ukungalingani kwemisipha kunye nokulimala.

Vuleleka ekukhetheni kolunye lweendlela ezahlukeneyo zokuqhubela phambili okanye zokuhlengahlengiswa ezibonelelwa ngumqeqeshi kwimithambo nganye, ucebisa uWendy Darius Dale, umququzeleli weQela Rx weMandla oMculo kunye nomphuhlisi wenkqubo yeQela Rx RIP. "Ukuphonononga iinketho ezahlukeneyo kukuvumela ukuba uziqhube kwaye ukhokele ukuqina kwakho, kunye nokubona umgangatho kunye nokusebenza ngempumelelo komthambo."

Ibarre

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Musa: Yoyika ukutsha

Nangona iiklasi ze-barre zingabandakanyi iintshukumo ezinkulu, iintshukumo ezincinci, ezilawulwa ngakumbi zinokukhokelela ekutshisweni kwexesha elikhulu, kwaye ayisiyonto imbi leyo-okanye nantoni na enokuba neentloni ngayo. Umzimba wakho uphendula ngokulula ukuba ucelwe umngeni ngendlela entsha. "KwiPure Barre, sithi 'samkela ukushukuma,'" kwabelana uChristine Douglas, umnini wePure Barre Hillcrest eSan Diego, CA. Kwabo batsha kwi-barre, uDouglas ucebisa ukuba uzibekele usukelo lokunamathela kwintshukumo nganye ixesha elide kuneklasi yangaphambili ukucela umngeni ngokufanelekileyo kumzimba wakho. Kwabahamba be-barre abanamava, ucebisa ukuba asebenze nzulu kwintshukumo nganye, ehlisa isihlalo ngakumbi okanye ephakamisa izithende phezulu.

Pilates

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Musa: Ulibale malunga nendlu yamandla

Uninzi lwabantu luyazi ukuba undoqo ubalulekile kwi-Pilates kwaye ukuchaneka kwentshukumo nganye kungundoqo, nangona kunjalo ukuze ufumane okuninzi kwiklasi yakho, kufuneka uqale uqonde-kwaye uqeqeshe ngokufanelekileyo-indlu yakho yamandla, wabelana noJodi Sussner, uPilates. umhlohli kunye nomlawuli kuqeqesho lomntu kunye nenkqubo yeLift Brands. "Indlu yakho yamandla ingundoqo kunye namathanga akho angaphakathi, i-glutes, izisu ezinqamlekileyo, umqolo ophantsi, i-ribcage, kunye ne-diaphragm." Ukuqinisekisa ukuba ufumana uninzi lwentshukumo nganye kwaye uqhuba ngokufanelekileyo ngelixa kwangaxeshanye useka isiseko esomeleleyo, jolisa ekutsaleni iqhosha lesisu phezulu kwaye ngokuchaseneyo nokuzoba uye emqolo okanye emethini. Kwakhona, faka amathanga angaphakathi ukuya kumgca ophakathi kwaye uthambisa i-ribcage phantsi kwaye ungene ngelixa ukhupha.

Ikhempu yebhuthi

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Musa: Hlala uhamba ngesantya kunye nommelwane wakho

Ngelixa kukho into ekhuthazayo kukhuphiswano olunobuhlobo oluncinci, kubalulekile ukuba usebenze kwinqanaba lakho ukwandisa iziphumo zakho kwaye uqinisekise ukuba uhlala ukhuselekile, utshilo uBeth Jordan, umqeqeshi oqinisekisiweyo kunye nomnini weBet's Boot Camp eJacksonville Beach, FL. "Ukuzama ukuqhubeka nomntu osecaleni kwakho kunokukushiya ungabinangxaki ngokwaneleyo okanye kunokukutyhalela ngaphaya kwenqanaba apho kufanelekileyo ukuba ubekhona ngalo mzuzu." Ukuba iiklasi zekampu yeebhuthi zenzelwe abantu abakubudala obahlukeneyo, isini, kunye namanqanaba omzimba engqondweni, iJordani iqaphela ukuba umqeqeshi ofanelekileyo kufuneka akunike iindlela ezahlukeneyo zomthambo ngamnye ukuze wenze amava okonwabela nawokusebenza eklasini oya kuwenza. ufuna ukuhlala ixesha elide.

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