Ma Boutique Fitness Studios Akuwunikiranso Zomwe Zimatanthauza Kuyenda Pamtunda

Zamkati

• Chifukwa chiyani Cross Training Imagwira Ntchito
• Momwe Mungaphatikizire Maphunziro a Mtanda Kuti Mugwire Ntchito Yanu
• Onaninso za

Mbuzi yoga. Aquacycling. Zitha kumveka ngati pali zochitika zambiri zolimbitsa thupi kuposa masiku ena sabata kuti muziyese. Koma pali njira imodzi yolimbitsa thupi yomwe imachokera ku zolimbitsa thupi zakale. Ndipo, mwamwayi, ma situdiyo ochulukirachulukira mdziko lonselo ndikubwereranso ku zoyambira kuti akonzenso kalembedwe kameneka koyeserera kolimbitsa thupi.

Ndi cross training. Inde, ndizosavuta. Ndi zomwe mudamvapo kale, ndipo mwachiyembekezo mwina mukuchita kale. Koma tsopano ndi malo ogulitsira malo monga Barry's Bootcamp ndi Rumble Boxing akuganizira momwe maphunziro opingasa angawonekere, kalembedwe kamtunduwu kayamba kukhala katsopano. Ichi ndi chimodzi chomwe mukufuna kuti musinthe kukhala chizolowezi.

Chifukwa chiyani Cross Training Imagwira Ntchito

Maphunziro a Cardio ndi mphamvu ndiye gulu lamphamvu ladziko lolimbitsa thupi. Aliyense ndi wabwino paokha, koma palimodzi amapanga minofu yamphamvu, yowonda, yolimba komanso yakupha.

Kudumphira pa njinga ya Spin kwa mphindi 45 molunjika kudzakuthandizani kupirira, koma kulimbitsa thupi lanu ndi masewera olimbitsa thupi ndi masewera olimbitsa thupi kapena kukweza zolemera kumawonjezera calorie yanu yonse kutenthedwa komanso kukulitsa mphamvu zanu monga wothamanga. Momwemonso, kukweza zolemetsa popanda kukulitsa kugunda kwa mtima wanu ndikutsutsa kulimba kwa mtima wanu kumachepetsa zotsatira zanu mu kamvekedwe ka minofu ndi thanzi la mtima wonse.

Yankho lake ndi losavuta: Sakanizani pamodzi kuti muzichita masewera olimbitsa thupi omwe amayatsa mafuta ndipo imamanga minofu mukamachita masewera olimbitsa thupi komanso mutatha.

Mukasinthana pakati pa masewera olimbitsa thupi ndi zida zosiyanasiyana, nthawi zambiri pamakhala nthawi yocheperako, yomwe imapangitsa kuti kulimbitsa thupi kwanu kukhale kogwira mtima momwe mungathere, akutero Rebecca Gahan, C.PT., woyambitsa komanso mwini wa Kick@55 Fitness ku Chicago. (Chifukwa china chosinthira chizolowezi chanu chochita masewera olimbitsa thupi ndikuyesera china chatsopano.) "Mukakhala pamalo amodzi pa njinga ya Spin kwa mphindi 45, pakapita nthawi thupi lanu limayamba kuzolowera chilengedwe chake ndipo silidabwitsanso," akutero. . Ichi ndichifukwa chake Gahan adapanga kalasi ya "Bike and Burn Boot Camp", yomwe imasinthasintha pakati panjinga ndi zolimbitsa thupi pansi mphindi 15 zilizonse kanayi pagawo lililonse.

Kuphatikiza kayendedwe ka cardio ndi mphamvu kumakulitsa kuchuluka kwanu kwa caloric ndikukulitsa kulimbitsa thupi kwanu. "Kukhazikika kodabwitsa kwa thupi ndikutsutsa minofu m'njira zatsopano kumathandizira kuonda ndi kuwotcha mafuta," kuphatikiza kumakuthandizani kuti musavulazidwe kudzera muntchito zatsiku ndi tsiku, atero a Gahan.

Ngakhale makalasi olimbitsa thupi akupeza njira zatsopano zopangiranso njira yolimbitsa thupiyi kuti igwirizane ndi zochitika zokhala ndi thukuta komanso zogwira ntchito nthawi, lingaliroli silatsopano. Gahan akuti kuphunzitsa pamtanda ndi njira yoyesera komanso yowona yopitilira malo athanzi kapena ochepetsa thupi chifukwa thupi lanu limasinthasintha nthawi zonse kuti lithe kuthana ndi zovuta zatsopano.

Kuphatikiza apo, pomanga minofu, mukukulitsa kuchuluka kwa mafupa anu, zomwe zingachepetse chiopsezo chanu cha kufooka kwa mafupa pambuyo pake, atero Astrid Swan, mphunzitsi wotchuka komanso wophunzitsa ku Barry's Bootcamp ku West Hollywood, California. Barry's, OG ikafika pamaphunziro odutsa, ali ndi masitudiyo m'mizinda m'dziko lonselo, ndi makalasi omwe amayang'ana kwambiri kuphatikizira maulendo oyenda pansi ndi kuphunzitsa mphamvu pansi. Kuthamanga ndi kuyenda, komanso kuphunzitsa kunenepa, zonsezi zimapindulitsa, "atero a Swan.

Situdiyo yatsopano yomwe ikusintha masewerawa kuti iphunzitsidwe mtanda ndi Rumble Boxing ku NYC, ndipo musalakwitse poganiza kuti ndimasewera olimbitsa thupi okhaokha. Kalasi yodziwika bwino imaphatikizapo kasinthasintha wa ntchito ya thumba ndi kuphunzitsa mphamvu ndi kusuntha ngati kukanikizira pamapewa ndi kudumpha kwa squat. (Zokhudzana: Wophunzitsa Rumble uyu amakuwonetsani momwe mungachitire masewera olimbitsa thupi a HIIT ngakhale mutakhala ndi mawondo oyipa.)

"Mumagwiritsa ntchito chilichonse kuyambira pamapazi anu mpaka minofu ya m'khosi mukamasewera nkhonya," akutero mphunzitsi wa Rumble, Kory Flores. "Ikuphatikiza njira zambiri zophunzitsira kuti zitsimikizire kuti minofu iliyonse imakhala yokhazikika kuti ikhale ndi zotsatira zabwino komanso nthawi yochitira." Boxing imapereka masewera olimbitsa thupi kuubongo wanu, nawonso, monga momwe Flores amanenera kuti kalasi iliyonse ikukutsutsani ndi zophatikizira zatsopano kapena jabs ndi nkhonya kuti mukumbukire motsatana.

Bonasi yotenga kalasi m'malo mochita masewera olimbitsa thupi nokha ndikuti zolimbitsa thupi zidzapangidwa mwaluso kuti zikupangitseni kukhala wothamanga wabwino. Mwachitsanzo, Flores akuti "kupotoza ku Russia ndi masewera olimbitsa thupi omwe timagwiritsa ntchito nthawi zambiri m'kalasi, chifukwa amathandiza kulimbikitsa ndi kufulumizitsa kuzungulira kwa thunthu kwa mbedza ndi macheka." Genius!

Ngakhale mawonekedwe amasiyana kutengera kalasi ndi zida, lingalirolo ndilofanana: nthawi ya Cardio ndi mabwalo ophunzitsira mphamvu pakulimbitsa thupi kwathunthu.

Momwe Mungaphatikizire Maphunziro a Mtanda Kuti Mugwire Ntchito Yanu

Kuyenda Panjinga + AMRAP

Gahan akunena kuti kalasi yake ya "Bike and Burn" imayang'ana kwambiri pa AMRAPs, kapena "kubwereza kapena kuzungulira zambiri momwe angathere." Kulimbitsa thupi kotereku kumapangitsa kuti minofu yanu ikhale yochuluka kwambiri kwa nthawi yochepa, choncho mumakakamizika kuchita khama. "Mukatsutsa thupi lanu ndi ma reps angapo pakanthawi kochepa, mutha kuyatsa kagayidwe kanu ndikupereka zonse," akutero.

Yesani nokha. Pitani panjinga yanu ya Spin (njinga iliyonse yoyimirira), ikani nthawi yake kwa mphindi 4, ndipo malizitsani kuzungulira kokwanira motere: 10 burpees to-side (onani: lateral jump burpee), 20 skank skiers ( yambani pamalo okwera, kenako mulumphe mapazi onse pamodzi kupita kunja kwa dzanja lamanja; bwererani mmbuyo ndikubwereza kumanzere), ndikulumphira 30. "Cholinga chathu chachikulu ndikuthamangira, kuthamanga, ndikukankhira thupi lanu kumapeto," atero a Gahan.

Pambuyo pa mphindi zovutazo, mudzakweranso njinga kuti muyambe kuchira. Kupalasa njinga kumathandiza kuti minofu ndi zimfundo zanu zizikhala ndi mpumulo kwinaku mukusunga mtima wanu kuti thupi lanu likhale logwira ntchito.

Ma Treadmill Makonda + Ma Dumbbells

Kenaka, yesani ntchito yopanga makina opangira treadmill. Swan akuti amakonda kuphatikiza nthawi m'makalasi ake. Mphepo zothamanga, zomwe mumakonda kwambiri, zimafuna kuti mupite mofulumira momwe mungathere kuti mukhale ndi "mphepo," akutero. "Kuchita mafunde othamangitsa mphepo, monga masekondi 30 ndikupumira ndi masekondi 30, kudzawotcha mafuta ngati mafuta," akutero. "Mutha kupuma koma osapumira pang'ono."

Kwa gawo lamphamvu, yesani mzere wopanduka ndi kukankha-mmwamba. Pamalo okwera thabwa ndi ma dumbbell m'manja onse awiri, mzere wodumphira kumanja ndi chigongono choloza ku denga ndi kulemera pafupi ndi thupi lakumbali. Tsekani mmbuyo pansi, malizitsani kukankhira mmwamba (kutha kusintha pa mawondo), kenaka yendani kumanzere. Njira ina: Chipinda chopindika chomwe chimakhala ndi ma triceps pamwamba pamwamba pambali.

Bokosi La Bokosi + Chilimbikitso Chothandizira

Kugwiritsa ntchito jabs mwachangu kumathamangitsa mtima wanu chifukwa cha kuphulika kwa cardio, atero a Flores. Anatinso makalasi a Rumble nthawi zambiri amagwiritsa ntchito nkhonya zamtunduwu pobowola ndi kuthamanga ngati kuwombera mwachangu, molunjika. "Ndi njira yabwino yotsutsira mawonekedwe anu mwachangu," akutero.

Kuti muchite izi mopitilira muyeso, phatikizani maphunziro a Cardio ndi mphamvu pang'onopang'ono. Flores akuwonetsa kugwiritsa ntchito kulemera kwa mapaundi 1 mpaka 3 m'dzanja lililonse pamene mukuponya nkhonya, monga momwe mumachitira mukamalimbana ndi thumba. Izi zimayika maphunziro opitilira muyeso umodzi kusuntha-mumalimbitsa mphamvu ndi kukana kowonjezerako, komwe kumawonjezera kutulutsa mphamvu (pankhaniyi momwe mungamenyere mwamphamvu komanso mwachangu) kuti mutha kuwonetsa thumba lomwe ndi bwana.

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