Zolakwa Zanu Zazikulu 10 Zam'kalasi Yolimbitsa Thupi

Zamkati

• HIIT / Tabata
• Kupalasa njinga
• Yoga
• MALANGIZO
• Mtanda
• Zumba
• Gulu Mphamvu
• Bare
• Ma Pilates
• Msasa wa Boot
• Onaninso za

Mumadziwa "malamulo" ofunikira kwambiri olimbitsa thupi: Khalani pa nthawi yake komanso osachita chitchati m'kalasi. Koma palinso zina zofunika kuzikumbukiranso. Apa, aphunzitsi apamwamba mdziko muno amagawana maupangiri awo.

HIIT / Tabata

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Osatero: Pitani kuchira

Pokhala ndi nthawi yayitali yophunzitsira ma buzz onse, ambiri ochita masewera olimbitsa thupi amakhulupirira molakwika kuti zambiri zabwinoko, ndikuti ena obwerezabwereza panthawi yochita zolimbitsa thupi akuthandizani kuwona zotsatira zabwino, atero a Shannon Fable, wophunzitsa olimbitsa thupi pagulu komanso otsogolera mapulogalamu olimbitsa thupi a Anytime Fitness Corporate ku Boulder, CO. Kuti mupindule kwambiri ndi mawonekedwe athanzi awa, Fable amalimbikitsa kuti mupindule ndi nthawi yomwe mwasankha kuti mudzichiritse ndikudzikakamiza munthawi yotsatira, chifukwa ndipamene mungapeze kalori yowonjezera kutentha ndi zabwino kwambiri.

Kupalasa njinga

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Osatero: zazifupi zazifupi zamasewera

Ngakhale kuti zovala zokhala ndi chiuno chocheperako zitha kukhala zomwe mungasankhe, chovalachi chikhoza kukhala choyenera Bikram kuposa kalasi yokwera njinga zapanyumba. Shannan Lynch, Ph.D., ndi director of education for Mad Dogg Athletics, Inc., omwe amapanga Spinning®, adati: pulogalamu. Kuphatikiza pakuchepetsa bata komanso ukhondo, Lynch akuwonjezera kuti zazifupi zazifupi nthawi zambiri zimakonda kugwidwa pamphuno zazitali mukamasunthira kuchoka pampando nkukhala pomwepo ndipo zimatha kung'amba, china chake chomwe amachiwona chikuchitika mzaka zake zophunzitsa.

Yoga

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Osatero: Pitani patsogolo mosazindikira

Kuyambira kuthera maola ambiri tikukhala pagulu mpaka maola titakhala pamadesiki athu, kusayenda bwino kwamphamvu kwamisala komwe kumakhala komwe kumachitika nthawi zambiri kumabweretsedwa mu studio ya yoga nafe chifukwa cha kupindika kwakukulu komwe kumachitika mkalasi, akutero Jane Bahneman, mwini wake wa Blue. Nectar Yoga Studios ku Falls Church, VA ndi director of Fitness and Wellness operations wa CENTERS, LLC. "Kukhala mopitilira muyeso kumathandizira kusunthira pachimake, kumangitsa minofu ya pachifuwa, kutambasula minofu yakumtunda ndi yapakatikati, kufooketsa pamimba, ndikukhwimitsa mafinya a m'chiuno. Ndikofunikira kuyandikira kukhazikika kulikonse koyenda bwino, kuti minofu yakuya yapakati ikhale adalembedwa ndipo khola limachitidwa olumikizana ndi chiuno mosiyana ndi chiuno. " Bahneman amalimbikitsa maondo modekha poyimirira kutsogolo mpaka kutentha bwino komanso kukweza m'chiuno-monga kukhala pa bulangeti lopindidwa-pochita mapiko akukhala kutsogolo kuti agwirizane bwino komanso kusuntha kwakukulu.

MALANGIZO

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Osatero: Iwalani kusintha

Kukongola kwa TRX ndichida chomwe chingagwiritsidwe ntchito pazochita zosiyanasiyana zosiyanasiyana zoyenera anthu azolimbitsa thupi. Komabe, kuti mutha kusintha mosavuta nthawi iliyonse sikuyenera kunyalanyazidwa, chifukwa ndikofunikira kuyambitsa ndikumaliza zolimbitsa thupi zilizonse ndi mtima wosagawanika, amagawana nawo a Dan McDonogh, woyang'anira gulu ndi woyang'anira chitukuko ku TRX. Mwachitsanzo, ngati mukuchita TRX yotsika mzere ndikupeza pakati pakuchita masewera olimbitsa thupi kuti ndizovuta kukhalabe ndi luso labwino, McDonogh akusonyeza kuti muchepetse mbaliyo pang'ono ndi / kapena kuponda mapazi pang'ono kuti mupitirize kuyenda bwino. mpaka kumapeto kwa seti. Pa flipside, ngati mukuwona kuti masewera olimbitsa thupi ndi osavuta mukakhala masekondi 10 mpaka 15 osunthira, ingowonjezerani mbali ndi / kapena kuyandikira mapazi limodzi.

Mtanda

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Osatero: Lumphani pa kutambasula

Monga momwe mphamvu, liwiro, ndi mphamvu zimayenderana ndi CrossFit, momwemonso ziyenera kuyenda, akutero Sarah Pearlstein, wophunzitsa wovomerezeka wa CrossFit level 1 komanso wopanga YogaMob. "Kuyenda kwathunthu komwe timagwiritsa ntchito ku CrossFit kumafuna kusinthasintha kwakukulu, ndipo kukonzekera thupi lanu kuti liziyenda bwino kudzakuthandizani kupeŵa kuvulala ndikupangitsani kukhala wothamanga bwino." Kuti mumve zambiri pa WOD iliyonse, Pearlstein amalimbikitsa kuti azitha kutentha ngati kuyenda pansi pa squat, kudutsa kudzera pa chitoliro cha PVC, ndikutambasula manja bwino musanayende kukweza ma Olimpiki. Kutsatira WOD, onetsetsani kuti mukusiya nthawi yotambasula ndikuphatikizira kumasula kwawokha pogwiritsa ntchito tenesi kapena thovu wothandizira kuthana ndi mavuto, kusintha kuyenda, kuwonjezera magazi ndikuchepetsa nkhawa.

Zumba

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Osatero: Ingodutsani mwamwambo

Ndizosangalatsa ngati mwadziwa kale merengue ndipo muli ndi salsa down pat, koma kuchuluka kwa kuyimba kwanu komwe mumayika munyimbo iliyonse ndi sitepe iliyonse kudzakhudza momwe magwiridwe antchito onse a Zumba amagawana Koh Herlong , wothandizira gulu lolimbitsa thupi komanso wowonetsa Zumba wapadziko lonse lapansi. "Popeza kuti muli mkalasi kale, musangogwiritsa ntchito malingalirowa. M'malo mwake pindulani kwambiri mphindi iliyonse ndikuwotcha zopatsa mphamvu kwambiri posunthira kwinaku mukulimbitsa minofu mwanjira yabwino kwambiri powapatsa nthawi yanu yonse . " Herlong amalimbikitsa ophunzira kuti adzigwetse pansi akamaseŵera chikwanje, agwiritseni ntchito manja ndi manja nthawi yonse ya merengue, ndipo atsindike kwambiri pamene akugwedeza manja ndi miyendo panthawi ya salsa.

Gulu Mphamvu

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Osatero: Gwiritsani ntchito kulemera kolakwika

Ophunzira omwe angoyamba kumene komanso akale omwe ali ndi mphamvu pagulu amatha kukhala osalemera kapena kulemera kwambiri, zomwe zingasokoneze kulimbitsa thupi, akutero Kristen Livingston, mphunzitsi wodziwika komanso mwini wa KLivFit. "Mu gulu lamphamvu la barbell, kawirikawiri kusuntha kumodzi kumachitidwa kwa mphindi zingapo. Wochita bwino ndi amene amagwiritsa ntchito kulemera kokwanira kuti atsutsidwe kupyolera mu kayendetsedwe kake ka kutalika kwa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake popanda kusokoneza njira." Ngakhale kusagwiritsa ntchito kulemera kokwanira sikungatsutse minofu yanu kapena kutulutsa zotsatira zabwino kwambiri, Livingston akunena kuti kwa iwo omwe amanyamula katundu wolemera kwambiri kuposa momwe angasunthire bwino, pakapita nthawi amatha kukhala ndi kusalinganika kwa minofu ndi kuvulala.

Khalani otseguka kuti musankhe chimodzi mwanjira zingapo zakupititsa patsogolo kapena kupondereza zomwe wophunzitsa amapereka pazochita zilizonse, akuwonetsa a Wendy Darius Dale, wotsogolera Gulu Rx wa Power Music ndi wopanga mapulogalamu a Gulu Rx RIP. "Kufufuza zosankha zosiyanasiyana kumakupatsani mwayi wodziyendetsa nokha ndikuwongolera mphamvu zanu, komanso kuwona momwe masewera olimbitsa thupi amathandizira."

Bare

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Osatero: Opani kutentha

Ngakhale makalasi osowa nthawi zambiri samakhala ndi mayendedwe akulu, mayendedwe ang'onoang'ono, owongoleredwa amatha kubweretsa nthawi yayikulu kuwotcha, ndipo sizomwe zili zoyipa-kapena chilichonse chochititsa manyazi. Thupi lanu limangoyankha kuti mudzatsutsidwe m'njira yatsopano. "Ku Pure Barre, tikuti 'tivomereza kugwedezeka,' 'atero a Christine Douglas, omwe ali ndi Pure Barre Hillcrest ku San Diego, CA. Kwa iwo omwe angoyamba kumene kubwera, a Douglas amalimbikitsa kuti mudzipangire cholinga choti musamayende ndi kuyenda kulikonse kwakanthawi kochepa kuposa kalasi lapitalo kuti muthe kulimbana ndi thupi lanu. Kwa omwe amapita ku barre nthawi zambiri, amalangiza kuti azigwira mozama mukuyenda kulikonse, kutsitsa mpandowo kapena kukweza zidendene pamwamba.

Ma Pilates

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Osatero: Iwalani za magetsi

Anthu ambiri amadziwa kuti maziko ake ndiofunika kwambiri ku Pilates ndikuti kulondola kwa kayendedwe kalikonse ndikofunikira, komabe kuti mupindule kwambiri mkalasi mwanu, muyenera kumvetsetsa ndikuwongolera bwino nyumba yanu yamagetsi, amagawana Jodi Sussner, Pilates mlangizi ndi wotsogolera maphunziro aumwini ndi mapulogalamu a Lift Brands. "Malo anu opangira mphamvu ndiye maziko anu kuphatikiza ntchafu zamkati, ma glute, m'mimba mozungulira, kumbuyo kwenikweni, nthiti, ndi diaphragm." Kuti muwonetsetse kuti mukupindula kwambiri ndikusunthira kulikonse ndikusunthira moyenera panthawi imodzimodziyo mukakhazikitsa maziko olimba, yang'anani kukoka batani la mmimba m'malo motsutsana nalo mozungulira msana kapena mphasa. Komanso, ikani ntchafu zamkati molowera chapakatikati ndikuchepetsanso nthitiyo ndikutulutsa.

Msasa wa Boot

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Osatero: Yendetsani limodzi ndi mnzako

Ngakhale pali china chake cholimbikitsa pampikisano wochezeka pang'ono, ndikofunikira kuti mugwire ntchito pamlingo wanu kuti muwonjezere zotsatira ndikuwonetsetsa kuti mukukhala otetezeka, akutero Beth Jordan, mphunzitsi wodziwika bwino komanso mwini wa Beth's Boot Camp ku Jacksonville Beach, FL. "Kuyesera kukhala pafupi ndi munthu wapafupi nanu kungakusiyeni osatsutsidwa mokwanira kapena kungakupangitseni kupitirira mulingo womwe ukuyenera kukhala nawo pakadali pano." Pokhala kuti makalasi a msasa wa boot amapangidwa ndi anthu amisinkhu yosiyana, amuna kapena akazi, komanso olimba m'maganizo, Jordan akunena kuti mlangizi woyenerera ayenera kukupatsani zosankha zosiyanasiyana pamasewero aliwonse kuti mupange kalasi yosangalatsa komanso yogwira mtima yomwe mungaphunzire. kufuna kukhalabe ndi nthawi yayitali.

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