Iyo No-Equipment Barre Workout Iyo Inobatanidza Yoga, Pilates, uye Cardio

Zvemukati

• Famba Kunze Imwe-Gumbo Plank
• Rutivi Rutivi neRukanda Tsono
• Moto Hydrant kune Hafu Mwedzi Gumbo Simudza
• Chechipiri Position Plié kusvika 90-Degree Lunge
• Yechipiri Nzvimbo Plié Hop
• Chechipiri Position Oblique Tilt
• Zvigero zvine Rotation
• Kufambisa Triceps Push-Up
• Ongororo ye

Kana iwe uchifunga kuti kubatira barre hakuna chimwe chinhu kunze kwekufamba kwechidiki kweAF iwe haugone kana kuona kana kunzwa, ipapo A. Wakatadza, zvakanyanya kupfuura izvozvo; uye B. Nezvechinyorwa, iwo madiki mafambiro ari kupenga anoshanda uye kana usingaanzwe, uri kuzviita zvisirizvo. (Zvakawanda sekuziva fomu chaiyo yeiyo isinganzwisisike barre tuck.)

Uyezve, barre muviri wese-muviri unorebesa uye unosimbisa mhasuru dzako uchipisa mafuta, sezvakaratidzirwa neiyi isina-michina wedunhu yakagadzirirwa naBecca Pace, murairidzi weCE-akasimbiswa neDaily Burn, uye akafuridzirwa naiye Barre Harmony kirasi akateedzana anowanikwa kuyerera ikozvino paDB papuratifomu. Iwo ma barre mazoezi anosanganisira Cardio bursts, basa rekuyera, yakanaka toning, uye kunyangwe kutambanudzira iko kuzere kurovedza muviri uko kunonzwa senge musanganiswa weyoga, Pilates, uye kunyange HIIT. (Kana iwe uchida kunyatso kudikitira, edza iyi yakasimba barre Workout iyo inopetwa se cardio.)

Inoshanda sei: Enda kuburikidza nekudzidzira kwese, uchimira kudzokorora reps kune yakatarisana nedivi kune anodiwa maekisesaizi. Dzokorora dunhu rose kaviri kana katatu.

Zvamunoda: Mati, kana iwe uri pane yakaoma kana inotsvedza nzvimbo

Famba Kunze Imwe-Gumbo Plank

A. Kutanga kumashure kwemate, tambanudza gumbo rimwe kumashure, uchirovera zvigunwe pasi. Famba uchienda kumberi kwemeti pamaoko, wosimudza gumbo rimwe chetero paunouya panzvimbo yakakwirira yepuranga.

B. Tora mweya wekukurumidza pano, uye famba uchidzokera kune yakamira tsoka, kuyedza kusarega rakasimudzwa gumbo richidonha.

C. Dzokorora kumashure kusvika pakumira uye dzokorora pagumbo rimwe chete.

Pedzisa 4 reps kune rumwe rutivi.

Rutivi Rutivi neRukanda Tsono

A. Nhema kurudyi nemakumbo akarongedzwa. Pushira kurudyi muchindwe uye simudza mahudyu, uchiwedzera wakareba uye uchiuya kudivi rerutivi. Svitsa ruoko rwepamusoro munzeve yako.

B. Kanda ruoko rwakasimudzwa pakati pemuviri nepasi, uchisvika nemuchadenga usingaregi ruoko kana chiuno zvichidonha.

C. Dzoka ruoko uye pasi muhudyu. Dzokorora maitiro ekufambisa kune rumwe rutivi.

Pedzisa 4 reps kudivi rega rega.

Moto Hydrant kune Hafu Mwedzi Gumbo Simudza

A. Tanga munzvimbo yetafura, maoko pasi pemapfudzi, mabvi pasi pehudyu. Simudza gumbo rerudyi saka ibvi riri kusimudza inch pamusoro pemata.

B. Uine mabvi akakotama, simudza gumbo padivi kubva kubatanidzwa wehudyu wobva wadzokera kuzotenderera pamusoro pemubhedha.

C. Ruramisa gumbo rimwe chete, wobva wawedzera zvakananga kudivi. Yambuka gumbo iro kuseri kwegumbo rakatarisana kuti ubate pasi. Dzokera kunzvimbo yekutanga uye dzokorora zvese zviitwa.

Pedzisa 8 reps yekufamba kwega kwega pamativi ese.

Chechipiri Position Plié kusvika 90-Degree Lunge

A. Kutanga netsoka dzakapamhamha kupfuura hudyu-hupamhi parutivi, uye tendeuka zvigunwe zvishoma kunze. Vhura maoko akafara kumativi ane magokora akapfava.

B. Bendisa mabvi pamusoro pezvigunwe zvine musana murefu munzvimbo yechipiri plié.

C. Dhinda nepakati pezvitsitsinho uye gadzirisa makumbo. Pivot tsoka munzira imwechete, inodonhedza kumashure ibvi pasi uye kukotamisa pamberi pebvi pamusoro pechiuno, ichigadzira 90-degree angles mumakumbo ese maviri.

D. Dhinda nepamberi chitsitsinho kutwasanudza makumbo, dzosera pivot kumashure kwechipiri, uye dzokorora plié-to-lunge patani kune rimwe divi. Ramba uchichinja mativi.

Pedzisa 8 reps kudivi rega rega.

Yechipiri Nzvimbo Plié Hop

A. Tanga munzvimbo yakafara yechipiri, zvigunwe zvakabuda.

B. Dzikira mu plié.

C. Simudza zvitsitsinho paunenge wakananga makumbo, uye usati wasvika pakamira, svetuka wakananga kumusoro, uchimhara zvinyoro nyoro pasi. Dzokorora.

Pedzisa masere reps.

Chechipiri Position Oblique Tilt

A. Kutanga munzvimbo yakakura yechipiri zvigunwe zvakabuditsa zvishoma. Svitsa maoko kunze, uye ukotamire pasi munzvimbo yechipiri plié.

B. Tilt kubva torso inosvika kurudyi minwe kumashure kwe kurudyi chitsitsinho ruoko rwekuruboshwe runosvika rwakananga kumusoro.

C. Dzoka nepakati usati warerekera kune rimwe divi. Ramba uchichinjanisa mativi

Pedzisa 8 reps kune rumwe rutivi.

Zvigero zvine Rotation

A. Rara wakatarisa mudenga, makumbo akatambanudzwa akananga kumusoro kwehudyu, chipfuva uchisimudza kubva pasi, uye maoko kuseri kwemusoro.

B. Uya negumbo rakatwasuka kurudyi kuzasi kwepasi uchisimudzira pamusoro payo, uye panguva imwechete, shandura torso kuruboshwe, saka gokora rerudyi rinosangana negumbo reruboshwe. Reverse kufamba, wobva wadzokorora kune rakatarisana, uchiunza gumbo reruboshwe pasi uye uchimonyera kurudyi. Ramba uchichinja mativi.

Pedzisa 8 reps kune rumwe rutivi.

Kufambisa Triceps Push-Up

A. Tanga munzvimbo yepamusoro yeplank nemaoko pazasi pemapfudzi nemabvi pazasi pehudyu.

B. Mune kumwe kufamba kwakatsetseka, shandura zvishoma kumberi kune tiptoes, dzika mabvi pasi. Bend maoko, kuchengeta magokora kumashure, uchiuya pasi pasi pe triceps kusundira-kumusoro.

C. Sunda muchanza uye kufamba uchidzokera kumashure, uchigumira pachimiro chemwana.

D. Mune ruoko rwakatwasuka puranga; chinja zvishoma kumberi kune zvigunwe. Dzikisa mabvi uye udzikise chifuva, dzvanya kumusoro uye dzokera kunzvimbo yemwana.

Pedzisa 8 reps.

Ongororo ye