The No-Equipment Barre Workout Yophatikiza Yoga, Pilates, ndi Cardio

Zamkati

• Yendani Pamodzi Mwendo Umodzi
• Mbali Yamkati Yolumikiza Singano
• Moto Hydrant to Half Moon Leg Lift
• Udindo Wachiwiri Plié ku 90-Degree Lunge
• Udindo Wachiwiri Plié Hop
• Udindo Wachiwiri Wopendekera
• Lumo ndi Kusinthasintha
• Kusuntha Triceps Push-Up
• Onaninso za

Ngati mukuganiza kuti masewera olimbitsa thupi sali kanthu koma mayendedwe ang'onoang'ono a AF omwe simungathe kuwona kapena kumva, ndiye A. Mukulakwitsa, ndizoposa; ndi B. Zolemba, mayendedwe ang'onoang'onowo ndiopenga kwambiri ndipo ngati simukumva, mukuchita molakwika. (Mofanana ndi kudziwa mawonekedwe olondola a barre tuck.)

Kuphatikiza apo, barre ndikulimbitsa thupi kwathunthu komwe kumatalikitsa ndikulimbitsa minofu yanu kwinaku mukuwotcha mafuta, monga zatsimikizidwira ndi dera lopanda zida zopangidwa ndi Becca Pace, mphunzitsi wotsimikizika wa ACE wokhala ndi Daily Burn, ndipo wolimbikitsidwa ndi gulu lake la Barre Harmony lomwe likupezeka kukhamukira tsopano pa nsanja ya DB. Zochita zolimbitsa thupi za barre zimaphatikizapo kuphulika kwa cardio, kugwira ntchito bwino, toning yabwino, komanso kutambasula kuti mupange masewera olimbitsa thupi omwe angamve ngati kusakaniza yoga, Pilates, ngakhale HIIT. (Ngati mukufuna kutuluka thukuta, yesani kulimbitsa thupi kotereku komwe kumawirikiza ngati cardio.)

Momwe imagwirira ntchito: Pita muzolimbitsa thupi zonse, kuyimitsa kubwereza ma reps kumbali ina kuti muzichita zofunikira. Bwerezani dera lonselo kawiri kapena katatu.

Zomwe mukufuna: Mphasa, ngati muli pamalo olimba kapena oterera

Yendani Pamodzi Mwendo Umodzi

A. Yambani kumbuyo kwa mphasa, kwezani mwendo umodzi kumbuyo, ndikumenyetsa zala pansi. Yendani kutsogolo kwa mphasa ndi manja, ndipo kwezani mwendo womwewo pamene mukufika pamalo okwera.

B. Pumirani msanga apa, ndipo bwererani ku phazi loyimirira, kuyesera kuti mwendo wokwezedwa usagwe.

C. Bwererani kumbuyo kuti muyime ndi kubwereza mwendo womwewo.

Bweretsani maulendo 4 mbali iliyonse.

Mbali Yamkati Yolumikiza Singano

A. Gona kumanja ndikumangirira miyendo. Kokani kupyola mgwalangwa wakumanja ndikukweza mchiuno, kutalikitsa ndikubwera m'mbali mwake. Gwirani dzanja lanu lapamwamba kukhutu.

B. Tambasulani mkono wokwera pakati pa thunthu ndi pansi, ndikufika pamlengalenga osalola mkono kapena chiuno kugwa.

C. Bweretsani mkono ndi chiuno chotsikira. Bwerezani kachitidwe kamayendedwe kumbali imodzi.

Malizitsani kubwereza 4 mbali iliyonse.

Moto Hydrant to Half Moon Leg Lift

A. Yambani pamalo a tebulo, manja pansi pa mapewa, mawondo pansi pa chiuno. Kwezani mwendo wakumanja kuti bondo likukweza inchi pamwamba pa mphasa.

B. Ndi bondo lopindika, kwezani mwendo kumbali kuchokera m'chiuno ndikubwerera pamwamba pa mphasa.

C. Yongolani mwendo womwewo, kenako muwonjezere molunjika mbali. Dulani mwendo umenewo kuseri kwa mwendo wina kuti ugunde pansi. Bwererani pamalo oyambira ndikubwereza masewero onse awiri.

Bweretsani maulendo 8 paulendo uliwonse mbali zonse ziwiri.

Udindo Wachiwiri Plié ku 90-Degree Lunge

A. Yambani ndi zokulirapo kuposa kupingasa m'chiuno, ndikutembenuza zala pang'ono kutuluka. Tsegulani mikono m'mbali ndi mapindikidwe ofewa m'zigongono.

B. Gwadani zala zakumapazi ndi msana wamtali kukhala wachiwiri plié.

C. Sindikizani zidendene ndikuwongola miyendo. Mapazi oyenda mbali imodzi, gwerani bondo pansi ndikugwada kutsogolo kwa bondo, ndikupanga ma 90 degree m'miyendo yonse iwiri.

D. Onetsetsani chidendene chakutsogolo kuti muwongolere miyendo, sinthani pivot kubwerera kumalo achiwiri, ndikubwereza pulli-to-lunge pattern kumbali inayo. Pitirizani kusinthana mbali.

Malizitsani kubwereza 8 mbali iliyonse.

Udindo Wachiwiri Plié Hop

A. Yambani pamalo achiwiri ambiri, zala zala zala.

B. Kutsika mu plié.

C. Kwezani zidendene pamene miyendo yanu yowongoka, ndipo musanafike poyima, dumphirani mmwamba molunjika, ndikutera pansi pang'onopang'ono. Bwerezani.

Kubwereza 8 kwathunthu.

Udindo Wachiwiri Wopendekera

A. Yambani pamalo achiwiri otakata ndi zala zotembenukira pang'ono. Gwirani manja kumbali, ndi kugwada mu malo achiwiri plié.

B. Pendekera kuchokera pa thunthu lofikira zala zakumanja kumbuyo kwa chidendene chakumanja pomwe dzanja lamanzere likufika molunjika mmwamba.

C. Bwererani kupyola pakati musanayende mbali inayo. Pitirizani kusinthana mbali

Bweretsani maulendo 8 mbali iliyonse.

Lumo ndi Kusinthasintha

A. Gona chafufumimba, miyendo yotambasulidwa molunjika pamwamba pa chiuno, pachifuwa chokweza pansi, ndi manja kumbuyo kwamutu.

B. Bweretsani mwendo wakumanja molunjika kumunsi pansi pamwamba pake, ndipo nthawi yomweyo, pindani mutu kumanzere, chigongono chakumanja chikukumana ndi mwendo wamanzere. Sinthani kayendedwe kake, kenako kubwereza mbali inayo, kubweretsa mwendo wamanzere pansi ndikupotoza kumanja. Pitirizani kusinthana mbali.

Bweretsani maulendo 8 mbali iliyonse.

Kusuntha Triceps Push-Up

A. Yambani pamalo apamwamba ndi manja pansi pamapewa ndi mawondo pansi pa m'chiuno.

B. Mukusuntha kamodzi, sinthani pang'ono pang'onopang'ono, gwada pansi. Mangani mikono, ndikubwezeretsani m'zigongono, ndikutsikira pansi pa ma triceps kukankhira mmwamba.

C. Kokani m'mitende ndikusinthasintha kosunthika, kumathera pomwe ali mwana.

D. Mu thabwa la mkono wowongoka; sinthani pang'ono kutsogolo. Gwetsani pansi mawondo ndikutsitsa chifuwa, pezani mmwamba ndikubwerera pagulu la mwana.

Kubwereza 8 kwathunthu.

Onaninso za