The 20-Minute SoulCycle Workout Yomwe Mungachite Panjinga Iliyonse

Zamkati

• "Izi Ndi Zomwe Munadzera" wolemba Calvin Harris (ft. Rihanna)
• "Palibe Ndalama" yolembedwa ndi Galantis
• "Gwiritsani Ntchito Kunyumba" Wolemba Fifth Harmony
• "Mwa Inu" by Ariana Grade
• "Simungaleke Kumva!" Wolemba Justin Timberlake
• "Controlla" ndi Drake
• Onaninso za

Pambuyo pa ola lachisangalalo lolemera usiku watha, mumatsegula maso anu ndikuwona 10 am, maola atatu pambuyo pa kalasi ya SoulCycle yomwe mudalembetsa. Uwu. Pamodzi ndi B.E.C., mumafunika thukuta labwino kuti muchiritse mutu wamtunduwu.

Lowani: Ntchito iyi ya SoulCycle yakunyumba, yopangidwa ndi wamkulu wa aphunzitsi a SoulCycle komanso katswiri wazovomerezeka wa Charlee Atkins. (Zokhudzana: Mlangizi wa SoulCycle Uyu Adzakulimbikitsani Kuti Muleke Kudzudzula Thupi Lanu Pabwino) Khazikitsani nyimbo zomwe mumakonda kumapeto kwa ma 2010, thupi lathunthu la SoulCycle lolimbitsa thupi lokhala ndi ma cardio opumira pamtima ndi zolimbitsa thupi zomwe zimagwira ntchito miyendo, glutes, pachimake, mikono ndi mapewa. Sinthani kabudula wanu wapa njinga, ndipo konzekerani kukwera.

Momwe imagwirira ntchito: Pangani mndandanda wanu wanyimbo mwa kusungunula nyimbo zili pansipa-kapena muyike pamzere pa Spotify, pomwe ndi wokonzeka kupita. Tsatirani malangizo azomwe mungachite pa nyimbo iliyonse yomwe ili pansipa kuti muzitha kulimbitsa thupi mozungulira mphindi 20. Mutha kuwonjezera pazowonjezera zingapo kapena zaulere kapena kubwereza kuti ziziyandikira kutalika kwa gulu lonse.

"Izi Ndi Zomwe Munadzera" wolemba Calvin Harris (ft. Rihanna)

Udindo:Takhala pansi

BPM:~128

Yambitsani kulimbitsa thupi kwanu kwa SoulCycle muli pampando wokhala ndi njinga yamoto yoyikidwa pamlingo woyenera kuti mutenthe minofu yanu. Pitilizani kutambasula miyendo ndikugwira ntchito mpaka nthawi zikwapu kuti mufanane ndi nyimbo. (BTW, kukana kotsika kwambiri ndi chimodzi mwazolakwa zomwe mungakhale mukupanga pa spin class.)

Kusuntha kwa Bonasi: Pogwiritsa ntchito kugunda kuti akutsogolereni, onjezerani "zosindikizira za rhythm," kapena tricep dips, kuti muwotche manja.

"Palibe Ndalama" yolembedwa ndi Galantis

Udindo: Kukhala pansi ndi mbali

BPM: ~128

Pamene kupanikizana kwa EDM kukuyambika, onjezerani kukana (pafupifupi kuwirikiza pazomwe mudayambira) ndikunyamuka mchishalo kuti mukachite "mbali ndi mbali," kusuntha thupi lolemera kumanzere ndikudutsa panjinga. Chepetsani miyendo kuti igwirizane ndi kugunda kotero kuti mukuguba pamodzi ndi nyimbo.

Kusuntha kwa Bonasi: Imitsani "mbali ndi mbali" ndi "kuyenda" ndi nyimbo. Sungani ziwerengero ziwiri kumbuyo ndikukankhira bumbu lanu kumbuyo kwa chishalo, kenako mubwerere kuti muyambe kuwerengera kawiri, ndikubwereza.

"Gwiritsani Ntchito Kunyumba" Wolemba Fifth Harmony

Udindo:Atakhala ndi Phiri Lokwera

BPM: ~105

Bwererani ku chishalo cha gawo "lokhala paphiri" la masewera olimbitsa thupi a SoulCycle. Onjezerani kukana kwina (pafupifupi mlingo wina wowirikiza) ndikuchepetsa tempo yanu kwambiri kuti mulumikizane ndi kumenyedwa ndikulimbitsa miyendo yanu.

Kusuntha kwa Bonasi: Chitani "kukankhira" motsutsana ndi kukana, zomwe zimayendetsa masekondi 10 mwachangu komwe mumakwera mwachangu kuposa nyimbo.

"Mwa Inu" by Ariana Grade

Udindo:Takhala pansi

BPM: ~105

Omwe akupha a Ariana akangolankhula kudzera m'ma speaker, pewani kukana kotero ili pafupi ndi zomwe mudayambira poyamba. Miyendo iyenera kuyenda mwachangu ndikufanana ndi nyimbo. Khalani pansi, ndikuwonjezera kukana kangapo katatu mpaka kasanu munyimbo yonseyi kwinaku mukugwirizana ndi kuthamanga.

Langizo Powonjezera Kutsutsana: Dziperekeni ku kukana komwe mungawonjezere, ndipo chachiwiri mukumva kuti mwazolowera kukana kumeneku, gwiritsani ntchito nthawiyo kuti mudzitsutse nokha kuwonjezera zina. Mukadakhala kuti mumachita masewera olimbitsa thupi a SoulCycle, aphunzitsi anu akhoza kufuula mwachidwi, "tembenuzani!" (Umu ndi momwe kubwerera koyamba kwa SoulCycle kunasinthira wokwera uyu.)

"Simungaleke Kumva!" Wolemba Justin Timberlake

Udindo: Kukhala Pansi ndi Zochita Zankhondo

BPM: ~115

Wokonda aliyense angadziwe kuti si SoulCycle yolimbitsa thupi popanda kugwira ntchito yamanja. Onjezerani kukana kotero kuti miyendo isunthire mwachangu kuti mukhale osakanikirana ndi nyimboyi, koma muchepetse kokwanira kuti muyenera kusunga zolimba kuti mulimbitse miyendoyo.(Ndizotetezeka kulimbana kwambiri kuposa momwe mungakwaniritsire — simukufuna kuti miyendo yanu izungulire mopanda tanthauzo.) Mukuyenda ndi kumenyedwa, yambani pansi pamayendedwe anu ndimachitidwe olimbitsa thupiwa ndikukwera mmwamba kupyola mwamalingaliro kuti mupange choreographed mndandanda wamanja. Chitani ma reps 8 aliwonse musanapitirire kusuntha kwina. Pitirizani kubwereza dera mpaka nyimbo itatha.

• Bicep ma curls
• Mizere
• Makina osindikizira
• Makina osindikizira a Triceps

"Controlla" ndi Drake

Udindo:Kuyimirira njinga

Tsopano popeza mwakwanitsa kudutsa kulimbitsa thupi kwa SoulCycle ino, ndi nthawi yoti mukhale chete. Tsegulani nsapato zanu ndikudumphira pang'onopang'ono panjinga. Khalani ndi mphindi zochepa kutambasula ma quads, ma hamstrings, chiuno ndi mapewa. (Ngati mukumva kupweteka kwakumbuyo, yesani izi zapambuyo pake.)

Onaninso za