Nei Vese Vamhanyi Vachifanira Kudzidzira Yoga uye Barre

Zvemukati

• Simbisa Nyama Dzinokosha Pakumhanya
• Dzivirira Kukuvara Kwekumhanya
• Vaka Simba Rendangariro
• Ongororo ye

Kusvikira makore mashoma apfuura, ungadai usina kuwana vamhanyi vakawanda mumabarre kana makirasi eyoga.

"Zvaiita sekunge iyo yoga uye barre zvaive zvisingabvumirwe pakati pevamhanyi," anodaro Amanda Nurse, mumhanyi wepamusoro, anomhanya murairidzi, uye murairidzi weyoga anogara muBoston. Vamhanyi vaiwanzonzwa sekunge vaisachinjika zvakakwana zveyoga, uye barre yairatidzika kunge iri fashoni boutique studio kirasi yaiuya nekuenda, anodaro.

Nhasi? Manzwiro eYouTube akabatsira kuita "yoga yevamhanyi" chinhu chakatsvakwa zvakanyanya. Mhanya-akasarudzika makirasi akaita kuti tsika iwedzere kusvikika kune vasiri-nyanzvi, kuchengetedza vazhinji vamhanyi vasina kukuvara uye nepfungwa uye nemuviri vakasimba. Uye studio senge barre3 dzakabvumiranisa mashandiro avo epamhepo neApprava, yakakurumbira inomhanya-yekutevera chikuva.

"Vamwe vevatengi vedu vanonyanya kufarira vamhanyi vakavandudza nguva yavo asi vakashanda kuburikidza nemarwadzo emuviri uye kukuvara izvo zvaikanganisa kugona kwavo kuwana mufaro wakavaunza kuti vamhanye pekutanga," anodaro Sadie Lincoln, muvambi mubatanidzwa. uye CEO we barre3. "Vamhanyi vedu vanouya ku barre3 kuyambuka-chitima, kukuvara patsva, uyezve kukudziridza simba repfungwa nekutarisa." Vazhinji vadzidzisi vekambani uye varairidzi vamhanyi pachavo, anowedzera.

Ehezve, kwete * yega yega * barre uye iyo yoga kirasi inogadzirwa yakaenzana, saka kana iwe uri kutsvaga kushandura mazuva ako asiri ekumhanya, edza kutsvaga studio inopa yoga yakanangana nevamhanyi (kana chimwe chinhu chakadai) . Kwete chete iwe uchave wakakomberedzwa nevanhu vane pfungwa dzakafanana (verenga: kwete studio yakazara nenyanzvi yogis ichiita advanced poses), asi makirasi aya anowanzo tarisa chaiwo tsandanyama dzinoda kutambanudzwa kana kuvhurwa (iwe unoziva, mahudyu uye hamstrings) , anodaro Mukoti. "Zvimwe zvekudzoreredza kana kutambanudza-yakatarisana neiyo yoga inoshandawo seimwe nzira huru kune yekudzidziswa simba kana zuva risiri."

Nhau dzakanaka ndedzekuti ne online online Workout (ex: Iyo Cross-Kudzidzisa Barre Workout Vese Vanomhanya Vanoda Kuti Vagare Vakasimba) uye IRL situdiyo, iwe une zvimwe sarudzo izvozvi kupfuura nakare kose kuti uwane kirasi inokushandira. Paunenge iwe wawana chinhu chaunoda, edza kuzviita tsika kwemwedzi kuitira kuti iwe ugone "kubaya" pamwe nekurovedza muviri uye kutanga kuona mimwe yemubairo pazasi.

Simbisa Nyama Dzinokosha Pakumhanya

Vamhanyi iboka rinogona kuve nemhosva yekuita zvishoma kudarika, zvakanaka, kumhanya. Asi zvese yoga uye barre zvinopa zvimwe zvinhu zvepanyama zvinobhadhara munzira.

Kune imwe: "Barre makirasi akatarisana nepakati," anodaro Becca Lucas, muridzi weBarre & Anchor, barre studio muWeston, MA. "Iwe unoshanda abs yako kubva pakutanga kwekirasi kusvika kumagumo."

Ichi chinhu chakakosha senge musimboti wakasimba zvine mutsindo ndiwo akakosha mhasuru mapoka ekumhanya kwakasimba, anodaro Nesi. Tora chidzidzo chakaburitswa muZvinyorwa zveBiomechanics, iyo yakawana kuti yakadzika mhasuru mhasuru inoshanda kune zvakaenzana kugovera mutoro wekumhanya, pamwe zvichibvumira kuita kuri nani kuita uye kutsungirira. Yoga-izere neyepakati-yakatarisana inofamba (chikepe pose, murwi wechitatu, uye mapuranga) - izere neab-yakatarisana nemitambo, futi.

Kuenzanisa mamiriro kunogona kubatsira zvakare kusimbisa zvidiki, zvakadaro zvakakosha mhasuru mumakumbo, makumbo, uye musimboti izvo vamhanyi vanofanirwa kufamba nekukurumidza uye nemazvo, anotsanangura Mukoti. Uye nepo iwe ungasafunga nezvekumhanya semutambo wegumbo rimwe chete, munzira dzakawanda, ndizvo. Unomhara netsoka imwe panguva. Kushanda kuburikidza nemaekisesaizi egumbo rimwe chete kunogona kubatsira kudzidzisa muviri kune iwo mafambiro munzira.

Zvizhinji kazhinji, zvakadaro, iyo yoga ine bodyweight yayo chinhu uye barre nenzira yemarebvu dumbbells aunoshandisa mukirasi anogona ese kushanda sekusimbisa-simba kune vazhinji vamhanyi.

Dzivirira Kukuvara Kwekumhanya

Tariro yekutambanudza (chimwe chinhu chaungangodaro uchisvetuka!) Chinoshanda kugadzirisa kusagadzikana, kudzivirira kukuvara, uye kukurudzira kupora, anodaro Lucas. "Vamhanyi vazhinji vanouya kwatiri vaine kusaenzana kwetsandanyama kwakafanana kwatinovabatsira kushanda nako," anowedzera Lincoln. "Isu tinovabatsira kuvhura hudyu flexors uye chifuva, uye kusimbisa core yavo, glutes, uye hamstrings yekuvandudza kumira uye kurongeka." .

Sezvo zvese yoga uye barre zvakadzikira, vanopawo majoini evamhanyi zororo rinodiwa kwazvo, anotsanangura Lucas.

Asi, pachinotariswakudzivirira kukuvara kwakakosha zvakanyanya, Lincoln anowedzera kuti aya marudzi emakirasi e studio anopa imwe yakakosha bhenefiti. "Zvakakosha zvakaenzana kune vamhanyi kuve nenzvimbo inokurudzira yekushandira kana vaine kukuvara."

Sezvo zvese zviri zviviri mashandiro ari nyore kuchinjika, iwe uchiri kugona kuwana yakanaka kurovedza muviri mukati kana iwe uine tweak iri kukuchengetedza iwe kubva kune yako akajairwa mileage. "Ndicho chinhu chinogamuchirwa zvakanaka nenharaunda inomhanya-mhanya," anodaro Lincoln.

Vaka Simba Rendangariro

"Semumhanyi wemujaho wemujaho, zvakakosha kuti uve nepfungwa dzakasimba panguva yemujaho. Kana muviri ukatanga kukuvara, unofanirwa kukwanisa kushandisa nzira dzekufema kana mantras kuti upfuure," anodaro Nurse. (Yakazara: MaMedalist Medhiist Deena Kastor Zvitima zveMafungiro Ake Epfungwa)

Uye nepo mabhenefiti epfungwa eyoga achiratidzika kunge ari pachena (verenga: mukana wekupedzisira wazorora muSavasana uko unokurudzirwa kuita zvishoma pane kutonhora kunze uye kufema), barre inokusundidzira iwe mupfungwa kubva munzvimbo yako yekunyaradza, anodaro Lucas. "Makirasi haana kugadzikana kubva pakutanga kusvika kumagumo, izvo zvinogona kufanana nekumhanya. Muviri wako unobatsira panyama kubva kuzviitwa, asi iwe unobatsirwawo nepfungwa." Kutarisa pane fomu uye kufema kunobatsira iwe kubatana mukati, zvakare.

Ongororo ye