Phunzitsani Zochita Zapamwamba Zisanu ndi ziwiri Zochokera ku Boutique Fitness Studios Kunyumba

Zamkati

• The Preztel
• The Jackknife
• French Twist
• Kuthamanga kwa Kettlebell
• Mwezi Wopota Wopota
• The Teaser
• Mankhwala A mpira
• Onaninso za

Mwinamwake mwamvapo kambirimbiri: Ndi lingaliro labwino kuti chilimbikitso chanu cholimbitsa thupi chikhale ndi cholinga cholimbitsa thupi. Izi zitha kutanthauza kuti muthe kuthamanga 5k kapena mpikisano wothamanga, kufika pamipikisano yayikulu mkalasi lanu panjinga, kapena kuphwanya zovuta zamasiku 30.

Izi zati, sizolinga zonse zomwe zimafunikira kudalira mpikisano, mpikisano wa anzawo, kapena kufunikira kutuluka kwa mwezi umodzi. Nthawi zina, mphotho zamaganizidwe ndi zakuthupi zodziwa luso latsopano, lovuta zimatha kupitilira maphunziro kumapeto kwa maola kuti ungofika kumapeto. Ngati mukufuna kudzitsutsa mwanjira ina, izi ndi zanu: Malo ochitira masewera olimbitsa thupi asanu ndi awiri adasankha zovuta kwambiri zomwe amapereka m'makalasi awo, ndikukupatsani malangizo oti muyese nokha pansipa.

Gwirani ntchito kuti muphunzire bwino chilichonse, kenaka yikani zonse pamodzi kuti mupange masewera olimbitsa thupi amisala omwe angakutsutseni kwambiri.

The Preztel

Mukakhala pansi ndi mwendo umodzi wokhotakhota kumbuyo kwanu ndipo wina ukugwada patsogolo panu, mungaganize kuti mphunzitsiyo ndi wopenga kwambiri pamene akukuuzani kuti mukweze bondo lakumbuyo ndikuyamba kugwedeza. Kwezani ... bwanji? Ayi, simukulipiritsidwa. Ndicho chiwonetsero, chotchuka chifukwa chosokoneza ambiri ndikuwoneka ngati chosatheka kwa ena.

Chifukwa chachikulu ndizovuta kwambiri ndikuti muyenera kuyanjanabasi ufulu wolunjika pamalo olondola. "Chinyengo chodziwika bwino chomwe timawona ndi pretzel ndikuti mwendo wogwira ntchito uli patali kwambiri, chifukwa chake sukulunjika ku glute," akufotokoza Antonietta Vicaro, director of Training for Physique 57. "Ndikofunikira kuti mwendo wogwira ntchito ukhale kumbuyo kwa mchiuno ndipo kuti chiuno chimazunguliridwa pansi kuti ntchafu ibwerere mmbuyo."

Mukapeza malo bwino, mutha kupeza mosavuta kuloza glute. Ngati sichoncho, "Nsonga yamkati ndikufikira manja onse awiri kutsogolo kutsogolo kwa kutsogolo kwanu-mungathe kugona pamphumi panu, ndikuyipumula molingana ndi ntchafu yakutsogolo, kuti mwendo wogwira ntchito ubwererenso kumbuyo." Yesani kusinthaku mpaka mutadziwa kusuntha, ndiyeno bwererani kukakhala mowongoka.

Momwe Mungapangire Pretzel

A. Yambani kukhala ndi mwendo wakumanja pamakona a digirii 90 kutsogolo kwa thupi (bondo likulozera kumanja) ndi mwendo wakumanzere pamakona a digirii 90 kumbuyo kwa thupi (bondo likulozera kumanzere). (FYI izi zimatchedwanso kutambasula kwa 90-90.)

B. Ikani manja anu kutsogolo kwa shin kumanja, mukukonza bondo lamanja. Bweretsani ntchafu yakumanzere kumbuyo kwanu momwe mungathere, kuonetsetsa kuti bondo liri kumbuyo kwa fupa la chiuno. Pakatikati sinthani ntchafu yakumanzere kotero bondo limapendekera pansi kuposa phazi, kenako kwezani mwendo wapansi pansi.

C. Kwezani mwendo wakutsogolo kwa 20 mpaka 30, kenako gwirani mwendo ndikukanikiza kumbuyo (ganizirani: kusuntha phazi lakumanzere kutali ndi glutes) kwa 20 mpaka 30 pulses. Kenako phatikizani zosunthira ziwirizi pobwereza limodzi ndikunyamula m'modzi kupitilira 20 mpaka 30. Bwerezani mbali inayo.

The Jackknife

Ma Jackknives ali ngati thupi lathunthu, choncho aphunzitsi amakonda momwe amakulitsa minofu yomwe imagwiridwa nthawi imodzi. "Ku Barry's Bootcamp, timaphatikiza izi nthawi zambiri chifukwa zimakhala zogwira mtima kwambiri pakugunda minofu yapakatikati," akufotokoza Joey Gonzalez, mphunzitsi wotchuka komanso CEO.

Vutolo? M'kalasi yothamanga kwambiri, ongoyamba kumene kuyenda angavutike kuchita. Nayi malangizo a wophunzitsa: "Mukamatambasula manja anu ndi miyendo yanu pang'ono pamzere umodzi wautali ndi thupi lanu, tengani mpweya waukulu. Tulutsani mpweya mutakweza manja ndi miyendo yanu yolunjika ndikupinda thupi lanu kukhala 'V,' ndikulola mpweya wonse Izi zikuthandizani kuti mutulutse abs yanu kuti muzitha kugunda bwino pamwamba." (PS Izi ndizomwe zimapangitsa kuti akatswiri azolimbitsa thupi azigwiritsa ntchito kuti akhale mwamphamvu mwamisala.)

Mukamalimbitsa mphamvu ndikupitiliza kuchita, mawonekedwe anu adzasintha: "Zimatengera kulingalira, kulumikizana, ndikuwongolera," akutero a Gonzalez. Yambani ndi kulemera kwa thupi kokha, kenako onjezerani dumbbell mukakhala olimba.

Momwe Mungapangire Jackknife:

A. Gonani moyang'anizana pamphasa kapena pa benchi yolimbitsa thupi/masitepe. Lonjezani miyendo patsogolo, muwasunge molunjika ndikusindikizana pamodzi. Lonjezerani manja kumbuyo kwa mutu kuti muyambe. (Zosankha: Gwirani dumbbell imodzi pakati pa manja onse awiri.)

B. Pumani mpweya, kenaka mutulutseni ndikukweza manja ndi miyendo mmwamba nthawi imodzi, ndikufinya abs kuti mupange "V" ndi thupi.

C. Kutsikira pansi pansi, osungitsa mikono ndi miyendo pamalo oyimilira osaziponya pansi. Chitani ma reps ochuluka momwe mungathere mumasekondi 30.

French Twist

Ngati mutenga SLT kapena kulimbitsa thupi kwina kwa Lagree Fitness Megaformer, mumadziwa bwino kupindika kwa France. Ndi nthawi yeniyeni m'kalasi pamene mumaluma mano ndikuyamba kunena mawu otukwana m'maganizo mwanu. "Panthawi ya kupotoza kwa ku France, mumayenera kukoka kulemera kwa ngolo ndi kasupe pogwiritsa ntchito minofu yanu yokha," akufotokoza motero SLT CEO Amanda Freeman. Pokhapokha mutakhala ndi zipilala zachitsulo, "ndizovuta kwambiri kuti makasitomala azisunthika poyenda," akufotokoza Freeman.

Nkhani ina yodziwika bwino: "Makasitomala amakonda kufuna kusuntha kumachokera ku miyendo yawo m'malo mwa oblique, kotero amavutika kuti miyendo yawo ikhale yowongoka." Ngati mukufuna kugunda mutu wa oblique uja, ganizirani "phazi lathyathyathya, miyendo yowongoka" nthawi yonseyi - ngakhale mutangomaliza kuyendetsa chonyamulacho mainchesi angapo. Simukutha kuzimva? "Yesetsani kutsogolo kwa makina m'malo mwake, komwe kumakhala kotsutsana kocheperako kotero kuti kumakhala kovuta. Muyenera kukulitsa mphamvu m'mayikidwe anu musanaphunzire ku France. Chitani bwino."

Nkhani yabwino: Mutha kuchitanso kunyumba. Tsatirani malangizo omwewo pansipa. (Onjezerani kuntchito yolimbikitsidwa iyi ya Megaformer ku Lagree.)

Momwe Mungapangire French Twist

A. Yambani pamalo omata ndi manja pansi ndi mapazi pa thaulo kapena chosunthira. Dulani phazi lakumanzere pamwamba pa phazi lakumanja, tembenuzirani zidendene zakumanzere pansi kuti mapazi akhale athyathyathya pansi.

B. Gwiritsani ntchito ma oblique kuti mukokere mapazi pang'ono mainchesi, kukwera mchiuno kumtunda kwinaku mukusunga miyendo ndi mikono molunjika.

C. Pepani mapazi kumbuyo ku "thabwa" loyambira, ndikuyika mapazi omwewo nthawi yonseyi.

D. Bwerezani, kukokera mkati ndi kutuluka pang'onopang'ono kwa masekondi 30 mpaka 60, kusunga miyendo molunjika, mapazi mosalala, ndikugwiritsa ntchito m'chiuno cham'mbali kuti mukokere mkati ndi kunja. Sinthani mbali; bwerezani.

Kuthamanga kwa Kettlebell

Ngakhale kuti ndizovuta kwa nthawi yayitali pakugwiritsa ntchito nthawi yayitali kwambiri, "kusunthaku sikunali kwachilendo kwa anthu ambiri ndipo nthawi zambiri kumatanthauzidwa molakwika ngati masewera olimbitsa thupi," akufotokoza motero a Julia Avery, ku The Fhitting Room. Koma mikono yanu ikhoza kukhala iyi; Ndizochita zolimbitsa thupi pa matako anu ndi hamstrings, omwe ndi magulu enieni a minofu omwe muyenera kugwiritsa ntchito kuti muchepetse kulemera kwanu nthawi iliyonse.

"Njira imodzi yosavuta yomwe timakonda kugwiritsa ntchito ndi 'kugwedeza ndi kusinthana,'Mwalamulo Blonde cholozera. Ingogwadirani m'chiuno ndikulola kettlebell kudutsa m'miyendo yanu (muyenera kumva bwino), kenako ikani chiuno chanu patsogolo ndikufinya matako anu kuti muyimirire.Mphamvu imeneyo iyenera kuchititsa kettlebell kuwulukira mumlengalenga popanda kugwiritsa ntchito manja anu kuti muinyamule konse. "

Yambani kugwiritsa ntchito kettlebell 10 mpaka 15lb, ngakhale mutha kupeza kuti mutha kulemera kwambiri, chifukwa gululi limayendetsedwa ndi ma glutes ndi khosi lanu osati mikono yanu.

Momwe Mungapangire Kettlebell Swing:

A. Yambani ndi mapazi kutambalala phewa, mutanyamula kettlebell ndi manja onse pakati pa miyendo.

B. Bwerani kutsogolo m'chiuno, kulola kettlebell kusambira pakati pa miyendo, kenako kukankhira m'chiuno patsogolo ndikufinya mbuyo pomwe mukuimirira, ndikupanga mphamvu yokwanira kukweza ketulo patsogolo pa chifuwa.

C. Pamene mukupitiriza kuyenda ndikukula, kettlebell iyenera kufika pachifuwa nthawi zonse. Malizitsani reps ochuluka momwe mungathere kwa masekondi 30 mpaka 60.

Mwezi Wopota Wopota

Pomwe iwepotsiriza dziwani mawonekedwe ovuta kwambiri a theka la mwezi, mumaphunzira za kusintha kovutirapo, theka lopindika la mwezi. "Kusintha kwa theka la mwezi ndi imodzi mwazomwe ndimayambitsa," akutero a Sarah Levey, omwe anayambitsa Y7 Yoga. "Sikuti mukungoyenda limodzi mwendo umodzi, komanso mukupotoza!" Ndizovuta m'maganizo ndi mwakuthupi, ndipo zimafuna kusinthasintha, kusinkhasinkha, ndikuwongolera zonse nthawi imodzi.

"Kuti muthe kudziwa bwino izi, muyenera kutenthedwa kudzera mu hamstrings, pelvis, ndi m'munsi kumbuyo, chifukwa izi zimafuna madera ambiri." Pazifukwa izi, yoga yotentha ikhoza kukhala njira yosavuta yochitiramo kuposa kalasi yanu yanthawi zonse ya Vinyasa. Mukatenthedwa, "ganizirani za kukhazikika mwamphamvu kudzera pa phazi, lomwe ndilo maziko a poyambira. Yesetsani kuti musamangoganizira za kukweza mwendo wokwezeka, koma pozungulira m'chiuno. mwendo wanu wokwezedwa uyenda nawo, "akufotokoza a Levey. (Zokhudzana: Momwe Mungalekere Kupitilira Mu Warrior III)

Momwe Mungapangire Mwezi Wopota:

A. Yambani kuyimirira ndi kulemera ku phazi lakumanzere. Kwezani mwendo wamanja kumbuyo kwa thupi ndikutsamira patsogolo, ikani zala zakumanja pansi (kapena yoga) pafupi ndi phazi lamanzere.

B. Pogwiritsa ntchito mwendo wamanzere ndi pakati kuti musinthe, pindani thupi lakumanzere kumanzere (liyenera kukhala losavutikira!), Kusunga chala chakumanja pansi kuti chikukhazikike. Yesetsani kutsegula pachifuwa ndi mkono wamanzere m'mwamba momwe mungathere, kutambasula mwendo wamanzere kutalika.

C. Yesani kugwira poima kuti mupume pang'ono mkati ndi kunja, kenaka sinthani mbali.

The Teaser

Kuseketsa sikophweka, koma ndi gawo lofunika kwambiri kwa ophunzira onse omwe ali ndi chidwi: "Kusamala mu teaser ndi chizindikiro cha kupita patsogolo kwa Pilates," akutero Heather Andersen, woyambitsa New York Pilates. Mukakhala ndi mphamvu zoganizira izi, simunayambenso kuyamba.

"Njira yabwino yolowera mu teaser ndikuyamba kukhala, mawondo akuwerama, mapazi apansi pansi. Ikani mchira wanu pansi kuti mubwerere ku sacrum yanu, kusunga msana wanu mu mawonekedwe a 'C'. Mukapeza malowa. , yesetsani kubweretsa mwendo umodzi umodzi pamwamba pa tebulo (kukweza mapazi, zitsano kufananiza pansi) Ngati kuli kolimba, mutha kugwira kumbuyo kwa ntchafu zanu kuti muthandizire. , mukugwirabe kumbuyo kwa ntchafu ngati mukufunika kutero. Mukatha kulimbitsa ndi miyendo yonse patebulo, yongolani mwendo umodzi nthawi imodzi, mukumva m'mimba mwakuya mukukoka miyendo kupita pachifuwa pamene mukuwongola, " akufotokoza Andersen. (Yesani ma Pilates ena amasuntha miyendo yamphamvu kuchokera ku Anderson.)

Pogwiritsa ntchito pang'onopang'ono, miyendo yowongoka, mudzaphunzira kuloza abs yanu molondola ndikumverera kuti mukugwira ntchito.

Momwe Mungapangire Teaser:

A. Yambani kugona moyang'anizana ndi miyendo yonse itakwezedwa pamwamba pa tebulo ndikukweza manja molunjika mpaka kudenga.

B. Kupuma kwambiri, ndiye pa exhale zopiringa chibwano ndi msana mmwamba pansi ndi kutambasula miyendo molunjika kunja, kusesa mikono m'mbali ndiyeno kutsogolo ndi kufanana ndi miyendo yanu.

C. Ikani pamwamba pa kayendetsedwe kake pamene mukuyenda pa sacrum, kenaka tulutsani ndi kugubuduza kumtunda pansi, miyendo ibwerere patebulo. Bwerezani nthawi 5 mpaka 10.

Mankhwala A mpira

Ndikulimba mtima kwambiri, thupi lathunthu komwe mumakonda kudana nalo. M'malo mwake, anthu ambiri atopa kwambiri atangotsala pang'ono kugulula mabokosi momwe amathera kukugundika ndikupanga nthawi yayikulu ndikupangitsa minofu ina kukhala yovuta. "Anthu nthawi zambiri amalowa m'munsi mwawo ndikugwiritsa ntchito khosi lawo ndi misampha mopitirira muyeso," akutero a Anna Kaiser, omwe anayambitsa AKT InMotion.

Pofuna kuthana ndi izi ndikuyika miyendo, kumbuyo, ndi pakati, Kaiser akuwonetsa kuti ikani manja anu pamwamba pa mpira wamankhwala m'malo pansi. Komanso, "Osayang'ana mmwamba: Sungani chibwano chanu pansi pachifuwa chanu mukamalowa ndikutuluka, zomwe zingakuthandizeni kugwirizanitsa thupi lanu molondola kuyambira pamwamba pamutu mpaka zidendene," akutero Kaiser. Ndipo mukabwerera kuyimirira, "yesetsani kubwerera kumbuyo m'malo modumpha kuti musagwedezere kumbuyo kwanu." (Nawa malangizo ena amomwe mungapangire burpee molondola.)

Mukaphunzira kusunga mphamvu zanu ndi mawonekedwe anu olimba, mutha kuwonjezera kulowereranso ndikuyesera kusuntha ndi manja anu pansi m'malo mwa mpira.

Momwe Mungapangire Mpira Wamankhwala Burpee

A. Yambani mu thabwa ndi manja osanjikiza pa mpira.

B. Lumphani mapazi mkati, kutera mbali zonse za mpira, ndi kukweza chifuwa mmwamba kuti mukhale squat. Lumpha mmwamba, ndikugweranso mu squat.

C. Ikani manja kumbuyo pa mpira kutsogolo ndikubwerera m'mbuyo. Kuti kusunthako kukhale kovuta, kulumphiranso mu thabwalo m'malo molowamo, ndikukankhira mpira kumodzi musanalumphe mapazi kubwerera kukachita squat.

D. Chitani ma reps ambiri momwe mungathere kwa masekondi 30 mpaka 60.

Onaninso za