Boutique Fitness Studios Ari Kutsanangudza Zvazvinoreva Kuyambuka-Chitima

Zvemukati

• Nei Muchinjikwa Kudzidzisa Kunoshanda
• Maitiro Ekuisikidza Muchinjikwa Kudzidziswa Mune Eko Kushanda
• Ongororo ye

Mbudzi yoga. Aquacycling. Inogona kunzwa sekunge kune mamwe maitiro ekugwinya kupfuura kune mazuva muvhiki ekuedza iwo. Asi pane imwechete yekusimbisa muviri yakadzika midzi mune yechinyakare-chikoro kurovedza zvakakosha. Uye, sezvineiwo, akawanda uye akawanda masitudiyo kutenderera nyika uye kudzokera kune yekutanga kuisa mutsva mutsva pane iyi yakaedza-uye-yechokwadi Workout maitiro.

Iko kudzidziswa kwemuchinjikwa. Hongu, zviri nyore kudaro. Icho chinhu chawakambonzwa, uye netariro chimwe chinhu chauri kutoita. Asi ikozvino nemaboutique gyms senge Barry's Bootcamp uye Rumble Boxing kufungidzira kuti muchinjiko kudzidziswa kunogona kutaridzika sei, iyi tsika yechinyakare yekudzidzisa iri kuwana jolt yesimba nyowani. Iyi ndiyo imwe tsika yauchazoda kushandura kuita tsika.

Nei Muchinjikwa Kudzidzisa Kunoshanda

Cardio uye kudzidziswa kwesimba ndiwo masimba masimba eiyo nyika yehutano. Ivo mumwe nemumwe vakakura vega, asi pamwe chete vanoita zvemashiripiti-akasimba, akaonda, mhasuru uye toni yemhondi.

Kumirira bhasikoro iyo yeSpin kwemaminetsi makumi mashanu nemashanu yakatwasuka kuchanyatso wedzera kutsungirira kwako, asi kuvaka pane iyo Workout nesimba rekudzidziswa kubva kune bodyweight inofamba kana kusimudza uremu kunowedzera yako yakazara koriori kupisa uku uchisimudzawo simba rako semumhanyi. Saizvozvowo, kusimudza zvinorema pasina kuwedzera moyo wako uye kupokana nehutano hwako hwepamoyo kunogonesa mhedzisiro yako mune ese mhasuru toni uye hutano hwemoyo hwese.

Mhinduro yacho iri nyore: Vavhenganise pamwe chete kuitira muviri wakazara-muviri unopisa mafuta uye inovaka tsandanyama panguva yako yekurovedza muviri uye mushure.

Paunochinja pakati pemaekisesaizi akasiyana-siyana nemidziyo, kazhinji pane nguva shoma yekudzika, izvo zvinoita kuti kurovedza muviri kwako kuve kunoshanda sezvinobvira, anodaro Rebecca Gahan, C.PT., muvambi uye muridzi weKick@55 Fitness muChicago. (Chingova chimwe chikonzero chekuchinja maitiro ako ekurovedza muviri uye edza chimwe chinhu chitsva.) "Kana iwe ukagara panzvimbo imwechete pabhasikoro yeSpin kwemaminetsi makumi mashanu nemashanu, nekufamba kwenguva muviri wako unotanga kujairana nharaunda yayo uye hauchazoshamisika," anodaro. . Ichi ndicho chikonzero Gahan akagadzira kirasi ye "Bike and Burn Boot Camp", iyo inochinjana pakati pemabhasikoro uye pasi maekisesaizi maminetsi gumi nemashanu ega ega kanokwana kana pachikamu.

Kubatanidza cardio uye kufamba kwesimba zvinoshamisa kunowedzera yako caloric kuburitsa uye kunowedzera yako Workout. "Izvo zvinogara zvichishamisa muviri uye kupokana nemhasuru munzira nyowani zvinomhanyisa kurasikirwa nekupisa kwemafuta," uyezve zvinobatsira kuti ugare usina kukuvara kuburikidza nemabasa ehupenyu hwezuva nezuva, anodaro Gahan.

Nepo makirabhu emafitness emaboutique ari kutsvaga nzira nyowani dzekudzoreredza nzira yekurovedza muviri kuti ikwane mune rimwe dikita, ruzivo rwekushanda kwenguva, pfungwa yacho haisi nyowani. Gahan anoti kudzidzira kuyambuka inzira yakaedzwa-uye-yechokwadi yekufambisa kuburikidza nekusimba kana kuonda-kuremerwa nzvimbo nekuti muviri wako unogara uchichinjika kuti utore matambudziko matsva.

Zvakare, nekuvaka mhasuru, uri kuwedzera mapfupa ako, izvo zvinogona kudzikisa njodzi yako ye osteoporosis gare gare muhupenyu, anodaro Astrid Swan, murairidzi ane mukurumbira uye murairidzi paBarry's Bootcamp muWest Hollywood, California. Barry's, OG kana zvasvika pakuyambuka kudzidziswa, ane masitudiyo mumaguta emunyika yose, aine makirasi akatarisana nekubatanidza nguva dzekutsika nekudzidziswa kwesimba pasi. Kumhanya nekufamba, pamwe nekudzidziswa uremu, zvese zvinopa aya mabhenefiti ekusimudzira mapfupa, anodaro Swan.

Studio nyowani pachiitiko chiri kushandura mutambo wekurovedza muchinjikwa ndeyeRumble Boxing muNYC, uye usaite chikanganiso chekufunga ichi chingori chiitiko chepamusoro-chemuviri. Rakajairika kirasi inosanganisira kutenderera kwebhegi basa uye kusimbisa kudzidziswa pamwe nekufamba senge mapapiro emapfudzi uye squat kusvetuka. (Zvakafanana: Uyu mudzidzisi weRumble anokuratidza maitiro aungaita maekisesaizi eHIIT kunyangwe uine mabvi akaipa.)

"Unoshandisa zvese kubva pamaburi etsoka dzako kusvika kumhasuru dzemutsipa wako kana uchirova," anodaro Rumble murairidzi Kory Flores. "Iri kubatanidza nzira dzakasiyana-siyana mukudzidziswa kuti ive nechokwadi chekuti tsandanyama imwe neimwe inotarirwa kuti iite zvakanaka uye nguva yekuita." Bhokiseni rinopa kurovedza muviri kwehuropi hwako, zvakare, sekureva kwaFlores kirasi yega yega kukumanikidza nemisanganiswa mitsva kana jabha nezvibhakera zvekurangarira zvichiteerana.

Bhonasi yekutora kirasi pachinzvimbo chekudzidzira kuyambuka uri wega ndeyekuti maekisesaizi acho achagadzirwa zvine hunyanzvi kukuita iwe mutambi ari nani. Semuyenzaniso, Flores anoti "chiRussian twist isimba rine simba uye remaoblique kurovedza muviri kwatinowanzo shandisa mukirasi, sezvo kunobatsira kusimbisa uye kukurumidza kutenderera hunde yezvikorekedzo uye uppercuts." Genius!

Nepo mafomati achisiyana zvichienderana nekirasi uye zvishandiso, pfungwa yacho yakafanana: Cardio nguva uye simba rekudzidzisa maseketi kune yakazara-muviri kurovedza muviri.

Maitiro Ekuisikidza Muchinjikwa Kudzidziswa Mune Eko Kushanda

Indoor Kutenderera + AMRAP

Gahan anoti kirasi yake ye "Bike uye Burn" inotarisa zvakanyanya kuma AMRAP, kana "vazhinji reps kana kutenderera sezvinobvira." Mhando iyi yekurovedza muviri inoitirwa kubhadharisa tsandanyama dzako kusvika pakakwirira kwenguva pfupi, saka unomanikidzwa kuenda nesimba. "Kana iwe uchinetsa muviri wako nenhamba chaiyo yevanodzoka munguva inogumira, unogona kumisa metabolism yako mumoto wozvipa zvako zvese," anodaro.

Edza iwe pachako. Svetuka kubva kuSpin bhasikoro rako (chero bhasikoro rakamira richaita), isa timer kwemaminetsi mana, uye pedzisa kutenderera kwakawanda sezvinobvira kweinotevera: 10 side-to-side burpees (ona: lateral jump burpee), makumi maviri emapuranga skiers ( tanga pakakwirira puranga, wobva wasvetuka tsoka mbiri pamwe chete wakanangana nekunze kweruoko rwerudyi; svetukira kumashure uye dzokorora kuruboshwe), uye makumi matatu tuck kusvetuka. "Iko kutarisisa kuri kukurumidza, kugona, uye kusundira muviri wako kumugumo wecardio," anodaro Gahan.

Mushure meaya maminetsi akaoma, iwe unosvetukira kumashure pabhasikoro kune imwe inoshanda cardio kupora. Kuchovha bhasikoro kunopa mhasuru dzako nemajoini kumwe kuzorora uchiri kuchengetedza kurova kwemwoyo wako kwakakwira kuitira kuti muviri wako ugare uri mukuita basa.

Treadmill Nguva + Dumbbells

Tevere, edza rimwe treadmill basa. Swan anoti anofarira kubatanidza nguva mumakirasi ake. Mhepo inomhanya, yaunofarira wega, inoda kuti iwe uende nekukurumidza sezvaunokwanisa kuti uwane "mhepo," anodaro. "Kuita kumhanya kwemhepo, semasekonzi makumi matatu nemasekondi ekuzorora makumi matatu, kunopisa mafuta kuita mafuta," anodaro. "Unogona kubata mweya wako asi usambomira kwenguva refu."

Kune chikamu chesimba, edza mutsara wekumukira nePush-up. Panzvimbo yepamusoro yeplank ine dumbells mumaoko maviri, mutsara wekurudyi wepamberi kumusoro negokora rakanongedzwa padenga uye uremu padyo nemuviri wedivi. Yakadzika kudzika pasi, zadza iyo yekusundira-kumusoro (inogona kugadzirisa pamabvi), wobva watsemuka kuruboshwe. Imwe sarudzo: Iyo curtsy lunge ine pamusoro we triceps yekuwedzera kumusoro pakati pemativi.

Bhokisi Bhegi + Simba Rokudzidzisa Booster

Kushandisa jabs dzinokurumidza kunogona kunyatsoita kuti moyo wako uwedzere kukwira kweiyo cardio, anodaro Flores. Anoti makirasi eRumble anowanzo shandisa iyi mhando yezvibhakera mukuboora uye kumhanya sekukurumidza, kwakatwasuka-pfuti. "Inzira yakanaka yekupikisa fomu rako nekukurumidza," anodaro.

Kuti utore kusimba uku kutowedzera, sanganisa cardio uye kudzidziswa kwesimba mukufamba kumwe chete. Flores inoratidza kushandisa 1- kusvika 3-pondo huremu muruoko rumwe nerumwe apo iwe uchikanda zvibhakera, sezvaungaita iwe paunenge uchikwikwidzana nehombodo. Izvi zvinodzika kurovedza pamwe chete mune imwe combo kufamba-iwe unovaka simba nehuremu hwakawedzerwa kuramba, izvo zvinobva zvawedzera simba kuburitsa (mune iyi nyaya kuti unonetsa uye nekukurumidza sei iwe unogona kubaya) kuti iwe ugone kuratidza iro bhegi ndiani boss.

Ongororo ye