Tenzi Aya manomwe Ekutanga Exercises Kubva kuBoutique Fitness Studios Kumba

Zvemukati

• The Preztel
• The Jackknife
• ChiFrench Twist
• Kettlebell Swing
• Yakakanganiswa Hafu Yemwedzi
• Iyo Teaser
• Mushonga Bhora Burpee
• Ongororo ye

Iwe unogona kunge wakazvinzwa kane miriyoni nguva: Iri zano rakanaka kune yako yekurovedza kurudziro kuve neicho chakanangana nechimiro chemuviri. Izvi zvinogona kureva kumhanyisa 5k kana marathon, kusvika mamakisi epamusoro kukirasi yako yemukati yekuchovha bhasikoro, kana kupwanya 30-day plank dambudziko.

Izvo zvakati, hazvisi zvese zvinangwa zvinoda kuvimba nhangemutange, kukwikwidzana nevezera rako, kana kuda mwedzi unokosheswa neshungu abs. Dzimwe nguva, iyo mibairo yepfungwa neyemuviri yekugona hunyanzvi, hwakaoma hunyanzvi hunogona kukwirisa pamusoro pekudzidziswa kwemaawa kumagumo kungoyambuka tambo. Kana uri kutsvaga kuzvipikisa nenzira itsva, izvi ndezvako: Zvitudiyo zvinomwe zveboutique zvakatora mafambiro akaomarara avanopa mumakirasi avo, uye vanokupa matipi ekuti uzviedze iwe pazasi.

Shanda pakuziva yega yega, wobva waisa iwo ese pamwechete kune anopenga-munhu Workout izvo zvinonyatsokudenha iwe kune iyo max.

The Preztel

Paunenge ugere pasi negumbo rimwe rakakotama kumashure kwako uye rimwe rakakotama pamberi pako, unogona kufunga kuti murayiridzi akapenga chaiko paanokuudza kuti simudza iro bvi rekuseri wotanga kupuruzira. Simudza iyo ... sei? Kwete, hausi kutemwa. Ndiyo pretzel, ine mukurumbira wakashata wekuvhiringidza kune vakawanda uye zvinoita sezvisingagoneke kune vamwe.

Chikonzero chikuru chakaomesesa ndechekuti iwe unofanirwa kuwana kuenderanajust kurudyi kunanga chaiko nzvimbo. "Kusarongeka kwakajairika kwatinoona neepretzel ndeyekuti gumbo rinoshanda riri kure kumberi, uye nekudaro harinangidzi glute," anotsanangura Antonietta Vicaro, director wezvekudzidzisa Physique 57. "Zvakakosha kuti gumbo rinoshanda rirambe riri kumashure kwechiuno uye kuti hudyu yakatenderedzwa ichidzika pasi kuti ibvumidze chidya kuti chidzokere shure. "

Paunenge iwe wawana chinzvimbo chakaringana, iwe ungazowana zviri nyore kunongedza iyo glute. Kana zvisina kudaro, "Chipimo chemukati ndechekusvika maoko maviri mberi mberi mberi kwepamberi yako-iwe unogona kurara paruoko rwako, uchizorora pakatarisana nechidya chepamberi, kubvumira kuti gumbo rekushanda riswedere kumashure." Edza kuchinja uku kusvika wagona kufamba, wobva wadzokera kunogara wakatwasuka.

Maitiro Ekuita iyo Pretzel

A. Tanga wakagara negumbo rekurudyi pane 90-degree angle pamberi pemuviri (ibvi rakanongedza kurudyi) uye gumbo rekuruboshwe pane 90-degree angle kuseri kwemuviri (ibvi richinongedza kuruboshwe). (FYI iyi inonzi zvakare 90-90 kutambanudza.)

B. Isa maoko pamberi peshin yekurudyi, achigadzira ibvi rekurudyi. Uyai nebandauko rekuruboshwe nekumashure kwako kumashure sezvinobvira, kuve nechokwadi chekuti ibvi riri kuseri kwechiuno bone. Tenderedza nemukati chidya chekuruboshwe kuti ibvi rirerekeke pasi pane tsoka, wozosimudza gumbo rezasi kubva pasi.

C. Simudza gumbo kumusoro kwe20 kusvika ku30 pulses, wozobata gumbo kumusoro uye woridzvanya kumashure (funga: kufambisa tsoka yekuruboshwe kubva kune glutes) kwemakumi maviri kusvika makumi matatu pulses. Wobva wasanganisa iwo maviri mafambiro nekuita imwe yekudzosera kumashure uye imwe kusimudza kumusoro makumi maviri kusvika makumi matatu reps. Dzokorora kune rimwe divi.

The Jackknife

MaJackknives akafanana neakazara-muviri crunch, saka varairidzi vanofarira maitiro avo ekuwedzera huwandu hwetsandanyama dzakabatana kamwechete. "KuBarry's Bootcamp, tinosanganisa izvi kazhinji nekuti zvinoshanda zvakanyanya mukurova mhasuru dzakadzika dzepakati," anotsanangura kudaro Joey Gonzalez, mudzidzisi ane mukurumbira uye CEO.

Dambudziko nderei? Munguva yekirasi inomhanya-mhanya, vatsva pakufamba vanogona kuwana zvakaoma kuita. Heino zano remudzidzisi. "Izvi zvichakubatsira kuburitsa abs yako kuitira kuti ugone kuita zvinonaka kumusoro." (PS Iyi zvakare inofamba magymnasts anoshandisa kuwana hupenzi hwakasimba abs.)

Sezvo iwe uchivaka simba uye uchiramba uchidzidzira, fomu rako rinozovandudza: "Zvinotora mwero, kubatana, uye kutonga," anodaro Gonzalez. Kutanga nehuremu hwemuviri chete, wobva wawedzera dumbbell kana uchinge uchinzwa kusimba.

Maitiro Ekuita iyo Jackknife:

A. Nhema kumeso-kumusoro pameti kana pabhenji rekudzidzira / nhanho. Wedzera makumbo kumberi, uchiachengeta akatwasuka uye kumanikidzwa pamwe chete. Wedzera maoko wakanangana neshure kwemusoro kuti utange. (Inesarudzo: Bata imwechete dumbbell pakati pemaoko maviri.)

B. Inhale, wobva waburitsa mweya uye simudza maoko nemakumbo kumusoro panguva imwe chete, kusvina abs mukati kugadzira "V" chinzvimbo nemuviri.

C. Dzikisa kudzika pasi pasi, uchinyatso chengetedza maoko nemakumbo munzvimbo yekumira pasina kuzviwisira pasi pasi. Ita mareps akawanda sezvaunokwanisa mumasekonzi makumi matatu.

ChiFrench Twist

Kana iwe ukatora SLT kana imwe Lagree Fitness Megaformer Workout, iwe unoziva chiFrench chinokanganisa zvakanaka. Ndiyo nguva chaiyo mukirasi paunosvinura mazino uye wotanga kutaura mazwi ekutuka mupfungwa dzako. "Munguva yekuchinja kweFrance, unodikanwa kudhonza huremu hwengoro uye chitubu uchishandisa chete tsandanyama dzako," anotsanangura SLT CEO Amanda Freeman. Kunze kwekunge uine zvikwiriso zvesimbi, "zvinonetsa kwazvo kuti vatengi vagare vakatsiga tsoka panguva yekufamba," anotsanangura Freeman.

Imwe nyaya inowanzoitika: "Vatengi vanowanzoda kuti kufamba kubve pamakumbo avo panzvimbo ye oblique, saka vanonetseka kuchengetedza makumbo avo." Kana iwe uchida kurova musoro iwoyo, funga "tsoka dzakadzikama, makumbo akatwasuka" nguva yose-kunyangwe iwe ukangopedzisira wafambisa ngoro masendimita mashoma. Kunyange zvakadaro haugone kuiwana? "Dzidzira kumberi kwemuchina pachinzvimbo, icho chine kushomeka kushoma saka hachina kunetsa. Unofanira kuvaka simba muzvibvumirano zvako usati wagona kutsauka kwechiFrench. Kudzidzira kunogadzira."

Nhau dzakanaka: Unogona kuzviita kumba. Ingotevera mirairo yakafanana pazasi. (Wedzera kune ino Megaformer-yakafemerwa imba Lagree Workout.)

Maitiro Ekuita iyo French Twist

A. Tanga munzvimbo yepuranga nemaoko pasi uye tsoka pane tauro kana slider. Yambuka rutsoka rworuboshwe pamusoro petsoka yekurudyi, uchitenderera chitsitsinho kuruboshwe saka tsoka dzakatsetseka pasi.

B. Shandisa obliques kudhonza tsoka mumasendimita mashoma padyo, uchikwira mahudyu uchienda kudenga uchichengeta makumbo nemaoko zvakananga.

C. Zvishoma nezvishoma tsvedza tsoka uchidzokera kune yekutanga "puranga," uchichengeta tsoka munzvimbo imwechete panguva yese yechiitwa.

D. Dzokorora, uchikwevera tsoka mukati nekubuda zvishoma nezvishoma kwemasekondi makumi matatu kusvika makumi matanhatu, uchichengeta makumbo akatwasuka, tsoka dzakatsetseka, uye uchishandisa chete chiuno cherutivi kudhonza tsoka mukati nekunze. Chinja mativi; dzokorora.

Kettlebell Swing

Pasinei nekuve chinhu chakanyanya kukosha mukurovedza muviri kwakanyanya, "kufamba uku kuchiri kusinganzwisisike kune vanhu vazhinji uye kunowanzotsanangurwa zvisizvo sekurovedza maoko," anotsanangura kudaro Julia Avery, mudzidzisi paThe Fhitting Room. Asi maoko ako anogona kugara uyu kunze; iko kurovedza kwechiuno chako uye nyundo, ayo ari chaiwo mapoka emhasuru iwe aunofanirwa kunge uri kushandisa kukanda iyo huremu kumashure nguva imwe neimwe.

"Imwe nzira iri nyore yatinoda kushandisa ndeye 'kukotama uye kubvarura,' iyoZviri pamutemo Blonde reference. Ingokotama kumberi muchiuno uye rega kettlebell ipfuure nemakumbo ako (iwe unofanirwa kunzwa wakatambanudzwa zvakanaka munyundo dzako), wobva wadzvanya chiuno chako mberi uye svina bhutu rako kuti usimuke.Simba irori rinofanira kukonzera kuti kettlebell ibhururukire mudenga iwe usingashandise maoko ako kuisimudza zvachose.

Kutanga kushandisa keteni yegumi kusvika gumi neshanu, kunyange iwe uchinge waona kuti unogona kutonyanya kurema, sezvo kufamba uku kuchishandiswa nemiridzo yako nenyundo kwete maoko ako.

Maitiro eKettlebell Swing:

A. Kutanga nemakumbo papfudzi-upamhi hwakaparadzaniswa, wakabata kettlebell nemaoko maviri ari pakati pemakumbo.

B. Benda mberi muchiuno, uchibvumira kettlebell kuti inyike pakati pemakumbo, wobva wakurumidza kusundira mahudyu mberi uye kusvina butt paunenge wakamira, uchigadzira simba rakakwana rekusimudza kettlebell pamberi pechipfuva.

C. Paunoramba uchienderera mberi uye uchiwedzera simba, kettlebell inofanira kuzopedzisira yasvika-kukwirira-chipfuva nguva dzese. Pedzisa senge reps zhinji sezvinobvira kwemasekondi makumi matatu kusvika makumi matanhatu.

Yakakanganiswa Hafu Yemwedzi

Paunenge iwepakupedzisira ishe iyo yakanyanya kunetsa hafu yemwedzi inomira, iwe unodzidza nezve yakatonyanya kunetsa kusiyanisa, yakamonyoroka hafu yemwedzi. "Yakavandudzwa hafu yemwedzi ndiyo imwe yemesesi yangu inomira," anodaro Sarah Levey, muvambi weY7 Yoga. "Hausi kungoenzanisa pagumbo rimwe chete, asi uri kumonyorokawo!" Zvakaoma mupfungwa nemumuviri, uye zvinoda kuchinjika, kusungwa, uye kuenzanisa zvese kamwechete.

"Kuti ugone kugona iyi positi, unofanirwa kudziirwa kuburikidza nenyundo, pelvis, uye kuzasi kumashure, sezvo iyi positi inoda yakawanda yenzvimbo idzodzo." Nechikonzero ichocho, yoga inopisa inogona kunge iri foramu iri nyore yekudzidzira mukati pane yako yakajairwa Vinyasa kirasi. Kana uchinge wadziya, "funga nezvekudzika midzi zvakasimba kuburikidza netsoka, iyo ndiyo nheyo yepose. Edza kusatarisa pakusimudza gumbo rakasimudzwa, asi pane kutenderera nepakati pechiuno. Paunotenderera, zvakanyanya gumbo rako rakasimudzwa richafamba naro, "anotsanangura Levey. (Yakabatana: Maitiro Ekurega Kupaza Pamusoro MuMurwi III)

Maitiro Ekuita Akamonyaniswa Hafu Yemwedzi:

A. Tanga kumira nehuremu mutsoka yekuruboshwe. Simudza gumbo rerudyi kuseri kwemuviri uye wonda kumberi, uchiisa zvigunwe zvekurudyi pasi (kana bhokisi reyoga) padyo netsoka reruboshwe.

B. Uchishandisa gumbo reruboshwe uye musimboti kuenzanisa, shandura muviri wepamusoro kuruboshwe (inofanirwa kunzwa isina kugadzikana!), Kuchengeta zvigunwe zvekurudyi pasi kuti ugare wakatsiga. Edza kuvhura chipfuva uye ruoko rweruboshwe kumusoro zvakanyanya sezvinobvira, kutambanudza gumbo rekuruboshwe kureba.

C. Edza kubata chinzvimbo chekufema kwakadzika mukati nekunze, wobva wachinja mativi.

Iyo Teaser

Tea haisi nyore, asi chiitiko chakakosha kune vese vadzidzi vakanyanya: "Balanceing in teaser chiratidzo chekufambira mberi muPilates," anodaro Heather Andersen, muvambi weNew York Pilates. Paunenge uchinge uine simba repakati rekutora iyi positi, hauchisiri wekutanga zvekare.

"Nzira yakanakisa yekupinda mukuteedzera kutanga kugara pasi, mabvi akakotama, tsoka dzakatsetseka pasi. Tuck muswe wako pasi kuti udzokere kumashure pa sacrum yako, uchichengeta musana wako muchimiro che 'C'. Kana uchinge wawana chinzvimbo. , dzidzira kuunza gumbo rimwe panguva patafura yetafura (tsoka dzakasimudzwa, zvidya zvakapetana neuriri) Kana kuenzanisa kuri kunetsa, unogona kubatirira nechekuseri kwezvidya zvako kuti utsigire.Chinotevera kurovedza kuunza makumbo ose patafura yepamusoro. , uchiri kubata kuseri kwezvidya kana uchida.Wangokwanisa kukoira nemakumbo ese ari patablet, ruramisa gumbo rimwe panguva, uchinyatsonzwa kuzasi kwedumbu kudhonzera makumbo kuchipfuva uchitwasanuka, " anotsanangura Andersen. (Edza aya mamwe maPilates anofambisa makumbo akasimba kubva kuAnderson.)

Nekudzikira zvishoma nezvishoma kusvika kuzere, yakatwasuka-makumbo makumbo, iwe unodzidza kunongedza yako abs nenzira kwayo uye unonyatsonzwa musimboti wako uchishanda.

Maitiro Ekuita iyo Teaser:

A. Kutanga kurara kumeso-kumusoro nemakumbo ese akasimudzwa kuenda patafura uye maoko akasimudzwa akananga kumusoro.

B. Tora kufema kwakadzama, wobva watora exhale curl chin uye musana kubva pasi uye wedzera makumbo akatwasuka, uchitsvaira maoko uchienda kumativi uye wozotungamira uye uchienderana nemakumbo ako.

C. Inhale kumusoro kwekufamba apo iwe paunenge uchiyera pane iyo sacrum, wobva waburitsa mweya uye kumonera kumusoro kumusoro kudzika pasi, makumbo achidzokera patafura. Dzokorora 5 kusvika ku10 nguva.

Mushonga Bhora Burpee

Iko kusimba-kuzere, kuzara-kwemuviri kufamba kwaunoda kuvenga. Muchokwadi, vanhu vazhinji vakaneta mushure memabhureki mashoma ekutanga zvekuti vanopedzisira vobvarura fomu hombe nguva uye vachikonzera kushushikana kune dzimwe mhasuru. "Vanhu vanowanzo nyura muzasi kwavo uye vanoshandisa zvakanyanya mutsipa nemiteyo yavo," anodaro Anna Kaiser, muvambi weAKT InMotion.

Kuti udzivise izvozvo uye uchengete kutarisa pamakumbo, kumusoro kumashure, uye core, Kaiser anokurudzira kuisa maoko ako pamusoro pebhora remishonga panzvimbo yepasi. Uyezve, "Usatarisa kumusoro: Chengetedza chirebvu chako pasi pachipfuva chako paunenge uchipinda uye uchibuda mupuranga, izvo zvichakubatsira kugadzirisa muviri wako zvakanaka kubva pamusoro pemusoro wako kusvika kune zvitsitsinho zvako," anodaro Kaiser. Uye paunodzokera pakamira, "edza kutsika kumashure pane kusvetuka kuti usabatise zasi kwako." (Heano mamwe matipi ekuti ungaita sei burpee nenzira kwayo.)

Paunenge iwe uchidzidza kuchengetedza simba rako kumusoro uye fomu rako rakasimba, unogona kuwedzera kusvetukira mukati uye kuyedza kufamba nezvanza zvako pasi pane bhora.

Maitiro Ekuita Mushonga Bhora Burpee

A. Kutanga munzvimbo yeplank nemaoko kuenzanisa pamushonga bhora.

B. Svetuka tsoka mukati, uchimhara kune rumwe rutivi rwebhora, uye simudza chipfuva kumusoro kuti utore chinzvimbo che squat. Svetukira kumusoro mumhepo, uchidzika zvakare mune squat.

C. Isa maoko kumashure pabhora kumberi uye dzokera kumashure mupuranga. Kuita kuti kufamba kwacho kuve kwakanyanya, svetukira kumashure kune iro puranga pane kuti upinde mariri, uye ita imwe yekusundira-kumusoro pabhora usati wasvetuka tsoka uchidzokera mune squat.

D. Ita reps yakawanda sezvinobvira kwemasekondi makumi matatu kusvika makumi matanhatu.

Ongororo ye