Chojambula Studio: Dance Cardio Core Workout

Zamkati

• Dance Cardio Combo
• Kupita-Kupyola ndi Bondo Lapamwamba
• Gawo Kick
• Cha-Cha Shuffle
• Ntchito Yoyambira Pansi
• Crunches Njinga
• Mkati & Kutuluka ndi Band
• Mlatho wa Glute wa mwendo umodzi wokhala ndi Band
• Onaninso za

Pachimake champhamvu kwambiri, mutha kukwera kwa masiku, zedi, koma chifukwa minofu yanu yapakati imapanga pakati panu (kuphatikizapo msana wanu!), Mudzafuna kuwotcha minofu kuchokera kumbali zonse.

Molly Day, mlangizi wamagulu olimbitsa thupi ku Equinox ku New York anati: "Kuphatikizika kwa mayendedwe azigawo ndi zolimbitsa matimu zomwe zimayang'ana pachimake ndi njira yabwino kwambiri." Ndi kusuntha kwapawiri ngati kudumpha kwa squat ndi ntchentche zopindika, "mumagwiritsa ntchito pachimake kuti mukhazikike thupi lanu, kuti miyendo yanu igwire ntchito yoyambira," akutero. Zochita zoterezi zimamanga mphamvu zogwirira ntchito pachimake chanu. Kumaliza ndi kusuntha kwapakati kumathandizira kutopa kwambiri minofu ya ab iyi. (Onani: Kufunika kwa Kore Yamphamvu—Kupatulapo Six Pack Abs)

Tsiku lakhazikitsa njira zabwino kwambiri zowonera maziko anu mu Shape Studio yolimbitsa thupi. Tsatirani pamene akukutsogolerani pamasewera olimbitsa thupi ake apamwamba omwe adatengedwa kuchokera m'kalasi lodziwika bwino la Choreo Cult la Equinox club, lomwe limangokhudza kudula ~ loose ~ pomanga minofu.

Tsatirani limodzi ndi kanema, kapena onani kusuntha pansipa.

Dance Cardio Combo

Momwe imagwirira ntchito: Yesetsani kuchita zinthu zitatuzi pansipa, kuziyesa chimodzi kwa masekondi 30. Mukadziwa izi, yesetsani kuziphatikiza pamodzi: 4 Step-throughs, 2 Step Kicks, ndi 4 Cha-Cha Shuffles. Yatsani nyimbo yanu yomwe mumakonda, ndipo muwone ngati mungabwereze combo ya chinthu chonsecho.

Kupita-Kupyola ndi Bondo Lapamwamba

A. Yambani kuyimirira ndi mapazi limodzi ndi mikono mbali.

B. Yendetsani phazi lamanja kumbali, kenako dinani dzanja lamanja mozungulira mozungulira mukamayendetsa bondo lamanzere kupita pachifuwa ndikuyenda moyang'anizana ndi kumanzere kumanzere.

C. Imani phazi lakumanzere kuti mubwereze mbali inayo, kumenya ndi mkono wakumanzere ndikuyendetsa bondo lakumanja m'chifuwa, ndikutembenukira kumanja kumanja.

Bwerezani kwa masekondi 30.

Gawo Kick

A. Yambani kuyimirira ndi mapazi limodzi ndi mikono mbali.

B. Yendani mozungulira kumanzere, kuwoloka manja patsogolo pa chifuwa. Kankhani mwendo wakumanja kumtunda kwambiri, ndikukweza manja anu mozungulira.

C. Bweretsani manja kutsogolo kwa chifuwa ndikubwerera kumapazi akumanja. Yendani ndi phazi lakumanzere, kuwoloka kumanja, kenako tenga sitepe yachitatu kupita ku diagonal yakumanja ndi phazi lakumanja.

D. Gwirani mwendo wakumanzere m'mwamba momwe mungathere, kwinaku mukutambasula manja anu pa diagonal.

Bwerezani kwa masekondi 30.

Cha-Cha Shuffle

A. Yambani kuyimirira ndi mapazi pamodzi ndi manja mbali.

B. Tengani kanthawi kakang'ono kumanja ndi phazi lamanja, kenako pang'onopang'ono kupita kumanja ndi phazi lamanzere, kenako yendetsani bondo lamanzere kupita pachifuwa kwinaku mukutambasula dzanja lamanja mozungulira kumanzere.

C. Tengani kumiyendo yakumanzere kuti mubwererenso mbali inayo, mutenge masitepe awiri, kenako ndikukweza bondo lamanja ndikukweza dzanja lamanzere mozungulira bondo lamanja.

Bwerezani kwa masekondi 30.

Ntchito Yoyambira Pansi

Momwe imagwirira ntchito: Kusuntha kulikonse kwa nambala yomwe ikuwonetsedwa (kapena kupitilira apo) kuti muwotche abs yanu. Mukungoyenera kuzungulira kamodzi. (Koma ngati abs yanu siikufa, yesani ina!)

Crunches Njinga

A. Gona pansi ndi miyendo yotambasulidwa ndi mikono kumbuyo, zigongono lonse. Kwezani mapewa ndi mapazi pansi kuti muyambe. (Chosankha)

B. Kwezerani bondo lakumanja molunjika pachifuwa ndikutembenuza chigongono chakumanzere kuti chikumane ndi bondo lakumanja.

C. Sinthani mbali, kutambasula mwendo wamanja wamtali ndikuyendetsa bondo lamanzere kulowera pachifuwa, kuzungulira mozungulira kumanja kuti mugwire.

Yesani kubwereza 20-30, kapena kubwereza mpaka simungathe kuchita.

Mkati & Kutuluka ndi Band

A. Gona moyang'ana pansi ndi miyendo yotambasula ndi manja otambasulidwa pamwamba, makutu ndi makutu. Kwezani mapewa ndi mapazi pansi kuti muyambe. (Chosankha)

B. Zungulirani mikono kumbali ndi kugwedeza mawondo kuti mupange mpira ndi thupi, ndikukweza mutu kuti uyang'ane kumanja.

C. Kenako onjezani mikono ndi miyendo osatsitsa pansi kuti mubwererenso kuyamba.

Yesani kubwereza 20-30, kapena bwerezani mpaka simungathe kuchita.

Mlatho wa Glute wa mwendo umodzi wokhala ndi Band

A. Bodza nkhope ndi mapazi mutabzala pansi. Lonjezani mwendo wakumanja molunjika kudenga. (Zosankha: Lumikizani gulu laling'ono lolimbana ndi ntchafu pansi pa mawondo.)

B. Ikani m'chiuno pansi, kenaka pangani phazi la mwendo kuti mukweze chiuno, ndikukweza mwendo wakumanja.

C. Pang'ono pang'ono m'chiuno pansi.

Yesani kubwereza kwa 10-20, kapena kubwereza mpaka simungathe kuchita. Sinthani mbali; bwerezani.

Chithunzi cha Epulo 2020

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