SWEAT App Ingoyambitsa Ntchito Zapamwamba ndi Yoga Zophatikiza Ophunzitsa Atsopano

Zamkati

• 7-Minute Glutes and Quads Workout ndi Britany Williams
• Alternating Lateral Lunge
• Lateral Lunge Pulse
• Squat kwa Mpando Wampando
• Squat Pulse
• Lunge ku Squat
• Kugunda kwa Sumo Squat
• Onaninso za

Mukamaganiza za pulogalamu ya Kayla Itsines 'SWEAT, kulimbitsa mphamvu mwamphamvu mwina kumabwera m'maganizo. Kuchokera pamapulogalamu onenepa okha kupita ku maphunziro a mtima, SWEAT yathandiza mamiliyoni aanthu padziko lonse lapansi kukwaniritsa zolinga zawo zolimbitsa thupi. Koma ngati mwakhala mukukhumba china chosiyana ndi pulogalamuyi, muli ndi mwayi. SWEAT yangoyambitsa pulogalamu ya barre ndi yoga motsogozedwa ndi ophunzitsa atatu aluso.

"Chowonadi ndichakuti amayi ambiri samaphunzitsa kugwiritsa ntchito kalembedwe kamodzi," a Itsines adagawana nawo. "Akufuna kuti azitha kuphatikizirapo machitidwe ena olimbitsa thupi, monga barre kapena yoga, pamodzi ndi ntchito zawo zolimbitsa thupi kwambiri komanso zamphamvu. Azimayi amafuna kusankha ndi kusiyanasiyana pochita masewera olimbitsa thupi ndi ufulu ndi mphamvu zochitira masewera awo." (Zokhudzana: Kayla Isines Akugawana Zomwe Zinamulimbikitsa Kukhazikitsa Pulogalamu Yolimbitsa Thupi Pambuyo Pamiyoyo)

Asanayambitse zatsopano, SWEAT idapereka kale pulogalamu ya Thupi ndi Maganizo a Yoga (BAM) yokhala ndi mayendedwe olimbikitsidwa ndi yoga omwe amaphunzitsidwa ndi yogi Sjana Elise. Koma tsopano, pulogalamuyi ikukula kuti iperekenso makalasi ena mothandizidwa ndi aphunzitsi a vinyasa a Phyllicia Bonanno ndi Ania Tippkemper. Mapulogalamu awo atsopano - Yoga ndi Phyllicia ndi Yoga ndi Ania - adzakhala pambali pa pulogalamu ya Elise ya BAM pa pulogalamuyi. (Onani kusinkhasinkha kwamawu ndikusambira kwa yoga kochokera ku Bonanno nthawi yotsatira mukadzakhala ndi nkhawa.)

Pulogalamu yamasabata sikisi a Bonanno ndioyenera anthu azolimbitsa thupi ndipo safuna zida (kupatula yoga, ngakhale mutha kugwiritsa ntchito thaulo m'malo mwake). Mlungu uliwonse, mudzalimbikitsidwa kumaliza makalasi atatu, okhala ndi magawo 4-6 pamalasi. Mndandanda uliwonse umakhala ndi ma yoga angapo ndipo amatenga pakati pa 3-8 mphindi kuti amalize, chifukwa chake mutha kuyembekezera kuti nthawi yonse yolimbitsa thupi ikhale pafupifupi mphindi 15-45, kutengera kalasi. Kuphatikiza apo, pulogalamu ya Bonanno ikulimbikitsa magawo awiri ochepera mphamvu ya mtima kuti amalize sabata.

"Kwa azimayi omwe akuyamba ndi yoga, pulogalamu ya Phyllicia ndiyabwino chifukwa imapereka yoga komanso njira yofatsa yomwe imapatsa mphamvu amayi kuti azitha kuwona kuthekera kwawo," atero a Itsines.

Pulogalamu ya Tippkemper imatsatira mawonekedwe a Bonanno, akupereka pulogalamu ya masabata asanu ndi limodzi ndi makalasi atatu a vinyasa ndi masewera olimbitsa thupi otsika kwambiri a cardio pa sabata. Kalasi iliyonse ya Tippkemper izikhala ndi magawo asanu ndi limodzi, koma mayimidwe azikhala otalikirapo - mpaka mphindi 12 iliyonse, kubweretsa nthawi yonse yolimbitsa thupi mpaka mphindi 30-45 pakalasi. (Zokhudzana: 14 Advanced Yoga Imakupangitsani Kukonzanso Njira Yanu ya Vinyasa)

Ngakhale pulogalamu ya Tippkemper ndiyoyamba, kuyenda kwake kumaphatikizapo mawonekedwe osakhala achikhalidwe kwa iwo omwe akufuna kudzikakamiza pamphasa. Kuphatikiza pa mphasa ya yoga (kapena thaulo), mufunikanso malo ogawira yoga ndi yoga yoga. FTR, komabe, mutha kuyika pilo kapena khushoni kunyumba ngati mukufuna.

Ponena za pulogalamu yatsopano ya SWEAT ya Barre, makalasi azitsogoleredwa ndi Britany Williams. Zaka zapitazo, wophunzitsayo adayamba kupanga barre kuti athandizire kuthana ndi matenda a nyamakazi, zomwe zimapangitsa chitetezo cha mthupi kuthana ndi mnofu wake (makamaka mafupa). Tsopano, Williams akutenga ukatswiri wake ku pulogalamu ya SWEAT, pomwe makalasi ake olimbikitsa adzaphatikizira miyambo ya ballet ndi Pilates ndi masewera othamanga, othamanga kwambiri kuti akhale olimba komanso osinthasintha.

"Barre amalola amayi kutuluka kunja kwa malo awo otonthoza ndikupeza kugwirizana pakati pa thupi ndi malingaliro," Williams adagawana nawo m'mawu ake. "Lingaliro lakukwanitsa kuchita masewera olimbitsa thupi mu barre ndilopindulitsa modabwitsa. Amayi sadziwa zomwe angathe mpaka atadzikhulupirira okha ndikuyesera." (Zokhudzana: Kulimbitsa Thupi Lathunthu Kunyumba Kwa Barre)

Pulogalamu yamasabata asanu ndi limodzi a Williams imapereka makalasi anayi pasabata, iliyonse yomwe imaphatikizaponso mndandanda wazotsatira za 2- mpaka 8 mphindi 30-45 pakalasi. Magulu onse a Barre okhala ndi Britany amaphatikizapo mayendedwe athunthu, koma ndi gulu lirilonse, mutha kuyembekezera zosiyana pagulu linalake laminyewa. Ponseponse, pulogalamu ya Williams idapangidwa kuti ilimbikitse kupirira kwa minofu, kuwonjezera mphamvu, ndikuwongolera bwino komanso kaimidwe - zonse zimatheka kudzera mumayendedwe ocheperako komanso kubwerezabwereza kwambiri.

Kuti mumve kukoma kwa pulogalamu yatsopano ya Williams ya Barre, onani masewera olimbitsa thupi apaderadera omwe adapangidwira kuti awononge glutes ndi quads.

7-Minute Glutes and Quads Workout ndi Britany Williams

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi asanu ndi limodzi m'mbuyo-ndi-mmbuyo popanda kupuma pakati pa ma reps ochuluka monga momwe mwagawira. Yang'anani pa mawonekedwe anu ndipo kumbukirani kuti kulimbitsa thupi kumeneku sikungothamanga koma kumangoyang'anira mawonekedwe ndi kuwongolera. Ngati mukufuna kukulitsa zinthu, mutha kuwonjezera gawo lachiwiri la masewera olimbitsa thupi kuti muwotche kwa mphindi 14.

Mufunika: Palibe zida; mat optional.

Alternating Lateral Lunge

A. Imani ndi mapazi okulirapo kuposa m'chiuno mopingasa.

B. Tsikani pansi panjira yakumanja, kumera m'chiuno mmbuyo ndikugwada bondo lamanja kuti mulondole molunjika molunjika ndi phazi lamanja. Khalani mwendo wakumanzere wowongoka koma osakhoma, ndi mapazi onse akuloza kutsogolo.

C. Kankhani phazi lakumanja kuti muwongole mwendo wakumanja ndikubwereza mbali inayo.

Bwerezani kubwereza kwa 10 mbali iliyonse.

Lateral Lunge Pulse

A. Khalani otambalala kuposa kupingasa m'chiuno.

B. Tsikirani m'mphepete kumanja, chiuno chakumbuyo ndikugwadira bondo lakumanja kuti muwone molunjika ndi phazi lakumanja. Khalani mwendo wakumanzere wowongoka koma osakhoma, ndi mapazi onse akuloza kutsogolo.

C. Mukakhala pamalo otsekemerawa, pitani mmwamba ndikutsika mwendo wakumanja.

D. Kankhani phazi lakumanja kuti muwongole mwendo wakumanja ndikubwereza mbali inayo.

Bwerezani mobwerezabwereza kasanu mbali iliyonse.

Squat kwa Mpando Wampando

A. Yambani ndi kupingasa kwa mapazi kuposa kupingasa kwa m'chiuno, manja anu popemphera.

B. Lowetsani mu squat, cholinga chofuna ntchafu zofanana ndi nthaka.

C.. Imani, pendani phazi lakumanzere pafupi ndi lamanja kotero kuti mapazi ali pamodzi, nthawi yomweyo kutsikira mu squat yopapatiza (ganizirani: mpando pose), ndikukweza mikono pamwamba.

D. Imani, ponda phazi lamanja kumbali ndikutsikira mu squat, manja mwapemphero.

E.Imani, ndi kuponda phazi lakumanja pafupi ndi kumanzere kotero kuti mapazi ali pamodzi, nthawi yomweyo kutsika mu squat yopapatiza, mikono pamwamba kuti muyambe kubwereza.

Bwerezani kubwereza kwa 10 mbali iliyonse.

Squat Pulse

A. Yambani kuyimirira ndi mapazi limodzi.

B. Shift chiuno mmbuyo ndi pansi ngati kuti akufuna kukhala pampando.

C. Kukhala pansi mu squat, zimangirira m'chiuno mmwamba ndi pansi kwinaku mukubwerera mowongoka ndi chifuwa chakwezedwa.

Bwerezani mobwerezabwereza 10.

Lunge ku Squat

A. Yambani kuyimirira ndi mapazi limodzi. Bwererani kumapazi anu kumbuyo kuti maondo onse akhale opindika pama 90 degree. Sungani mmbuyo mowongoka ndi pachifuwa chowongoka.

B. Yendetsani phazi lamanja patsogolo kuti muyime, ndipo nthawi yomweyo tsitsani m'chiuno ndikukwera mu squat. Imani, kenako kubwereza mbali inayo.

Bwerezani kubwereza kwa 10 mbali iliyonse.

Kugunda kwa Sumo Squat

A. Yambani ndi zokulirapo kuposa kupingasa m'chiuno.

B. Sinthani mchiuno mmbuyo ndi pansi mu malo osquat. Bwererani kumbuyo lathyathyathya ndi pachimake olimba.

C. Khalani otsika mu malo a squat ndikugwedezani mainchesi angapo ndikubwerera pansi.

Bwerezani mobwerezabwereza 10.

Yoga yokhala ndi Ania, Yoga yokhala ndi Phyllicia, ndi Barre wokhala ndi Britany tsopano amakhala pa pulogalamu ya SWEAT yokha, yomwe mutha kutsitsa $19.99/mwezi kapena $119.99/chaka.

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