Iyo 20-Minute MweyaCycle Workout Iwe Unogona Kuita Pane Chero Bike

Zvemukati

• "Izvi Ndizvo Zvamavinga" naCalvin Harris (ft. Rihanna)
• "Hapana Mari" naGalantis
• "Basa kubva Kumba" neFifth Harmony
• "Mauri" naAriana Giredhi
• "Haikwanise Kumisa Kunzwa!" naJustin Timberlake
• "Controlla" naDrake
• Ongororo ye

Mushure meawa yekufara nezuro husiku hwapfuura, iwe unopedzisira wavhurika maziso ako woona 10 a.m., maawa matatu mushure mekirasi yeSoulCycle yawakanyoresa kuti itange. Whoops. Pamwe chete neB.E.C., unoda dikita sesh yakanaka kurapa iyo hangover musoro.

Pinda: Iyi yekumba SoulCycle Workout, yakagadziridzwa nemukuru weSoulCycle murairidzi uye akasimbiswa mamiriro ekugadzirisa nyanzvi Charlee Atkins. (Yakabatana: Uyu weSoulCycle Murairidzi Anokukurudzira kuti Urege Kutsoropodza Muviri Wako Zvakanaka) Gara kune ako aunofarira pop hits ekupedzisira-2010s, uyu uzere-muviri SoulCycle kurovedza kuroora moyo-kupomba cardio ine toning kurovedza muviri iyo inoshanda makumbo, kubwinya, musimboti, maoko nemapfudzi. Chinja mumabhurugwa ako ekuenda-kune bhasikoro, uye gadzirira kukwira.

Inoshanda sei: Gadzira yako yega yekutamba nekukochekera nziyo pazasi-kana kumisa mutsara paSpotify, uko yakagadzirira kuenda. Tevedza rairo yezvazvinofanira kuitwa mukati merwiyo roga roga pazasi kwemaminetsi makumi maviri emaminetsi ekushambadza. Iwe unogona kugara uchiwedzera pane zvishoma uye freestyle kana kudzokorora kuti iite pedyo nehurefu hwekirasi yakazara.

"Izvi Ndizvo Zvamavinga" naCalvin Harris (ft. Rihanna)

Chinzvimbo:Vakagara pasi

BPM:~128

Tanga yako SoulCycle Workout munzvimbo yakagara ine bhasikoro kuramba rakaiswa pamwero wepakati kuti udziye tsandanyama dzako. Ramba uchimhanyisa makumbo kunze uye uchishandira kune iyo nguva iyo pedal kurova kuti uenzane nekurova kwemumhanzi. (BTW, kushomeka kwakadzikira ingori imwe yezvikanganiso zvaungave uchiita pa spin kirasi.)

Bhonasi Fambisa: Uchishandisa bhanzi kukutungamira, wedzera "mutinhimira wekudzvanya," kana tricep dips, kupisa maoko.

"Hapana Mari" naGalantis

Chinzvimbo: Akagara neSide kune Side

BPM: ~128

Kana iyo jam yeEDM ikatanga, wedzera kumirisana (zvakapetwa kaviri pane zvawatanga nazvo) uye simuka kunze kwechigaro kuti uite "divi kune rimwe divi," uchisimudza huremu hwemuviri kuruboshwe nekuyambuka bhasikoro. Chengetedza makumbo pasi kuti uenderane nekurohwa kuitira kuti iwe uri kufamba pamwe chete nemimhanzi.

Bonus Move: Misa "parutivi neparutivi" uye "famba" nemumhanzi. Fambisa zviverengero zviviri kumashure uye sunda bhutu rako kuseri kwechigaro, wozodzoka kuti utange kuverenga mbiri, uye dzokorora.

"Basa kubva Kumba" neFifth Harmony

Position:Akagara neChikomo Chinokwira

BPM: ~105

Dzokera kuchigaro che "yakagara chikomo kukwira" chikamu cheSoulCycle Workout. Wedzera kumwe kuramba (pamusoro peimwe dhivhosi mbiri) uye kudzora tempo yako kunyangwe kuyananisa pamwe nekurova uye simbisa makumbo ako.

Bhonasi Fambisa: Ita "kusundira" kupokana nemhirizhonga, ayo anokurumidza gumi-echipiri anotyaira kwaunokwira nekukurumidza kupfuura kurova kwemumhanzi.

"Mauri" naAriana Giredhi

Chinzvimbo:Akagara

BPM: ~105

Kana mazwi emhondi yaAriana achinge aputika kuburikidza nevatauri vako, deredza kuramba kuti ive padyo nezvawakatanga. Makumbo anofanirwa kufamba nekukurumidza uye anoenderana nekurohwa kwemumhanzi. Ramba wakagara, uchiwedzera hushoma hwekupikisa 3 kusvika ku5 nguva murwiyo rwose uchiri kuomerera pakumhanya.

Zano rekuwedzera Resistance: Zvipire kuhuwandu hwekupikisa kwaunowedzera, uye kechipiri iwe unonzwa wajaira kupikisa kwazvino, shandisa nguva iyoyo kuzvipikisa uye kuwedzera zvishoma. Dai wanga uchiita in-studio SoulCycle Workout, mudzidzisi wako angadai achishevedzera nechido, "ridze kumusoro!" (Heino maitiro ekutanga SoulCycle kudzoka akachinja uyu mutasvi.)

"Haikwanise Kumisa Kunzwa!" naJustin Timberlake

Chinzvimbo: Akagara neArm Exercises

BPM: ~115

Chero fan ingazive kuti haisi SoulCycle yekurovedza isina rimwe basa ramaoko. Wedzera kusagadzikana kuitira kuti makumbo afambe nekumhanya zvakakwana kuti ugare uchienderana nenziyo, asi unonoke zvakakwana zvekuti iwe unofanirwa kuchengetedza musimboti wakasimba kuti usimbise iwo makumbo.(Hazvina ngozi kuva nekupikisa kwakawanda pane kusakwana-haudi kuti makumbo ako atenderere zvisina tsarukano.) Uchifamba nekurohwa, tanga pazasi pekufamba kwako neaya maekisesaizi emaoko uye famba uchikwira kumusoro kuburikidza nekufamba kuti ugadzire choreographed. arm series. Ita 8 reps yega yega usati waenda kune inotevera mafambiro. Ramba uchidzokorora dunhu kusvika rwiyo rwapera.

• Bicep curls
• Mitsara
• Kutsikirira mafudzi
• Triceps anodhinda

"Controlla" naDrake

Chinzvimbo:Kumira kubva pabhasikoro

Iye zvino zvawakashandisa nzira yako kuburikidza neiyi SoulCycle Workout, inguva yekutonhora pasi. Bhura shangu dzako uye zvinyoro nyoro svetuka kubva pabhasikoro. Shandisa maminetsi mashoma kutambanudza iyo quads, hamstrings, chiuno nemapfudzi. (Kana iwe uchinzwa kurwadziwa kwekudzokera kumashure, edza aya post-spin anotambanudza.)

Ongororo ye