Shape Studio: Dance Cardio Core Workout

Zvemukati

• Dhani Cardio Combo
• Nhanho-Kuburikidza neiyo Yakakwira-Knee
• Nhanho Kick
• Cha-Cha Shuffle
• Core Floor Work
• Bhasikoro Crunches
• In & Outs neBand
• Rimwe-Leg Glute Bridge neBand
• Ongororo ye

Kune yako musimboti wakasimba, unogona kupurikira kwemazuva, chokwadi, asi nekuti tsandanyama dzako dzepamoyo dzinoumba huwandu hwepakati (kusanganisira musana wako!), Unenge uchida kupisa mhasuru kubva kumativi ese.

"Mubatanidzwa wemakomponi kufamba uye kurovedza muviri kwakanangana nepakati pako ndiyo fomula yakakwana," anodaro Molly Day, murayiridzi weboka rekusimbisa muviri kuEquinox muNew York. Nekomboni inofamba senge squat inosvetuka uye nhunzi dzakakotama, "urikushandisa musimboti wako kudzikamisa muviri wako, saka makumbo ako anogona kuita mafambiro ekutanga," anodaro. Maekisesaizi akadaro anovaka simba rinoshanda mukati mako. Kupedzisa neinongedzo yepakati mafambiro kuchabatsira kuneta zvechokwadi aya akaoma-kune-tira ab tsandanyama. (Ona: Kukosha kweChinhu Chakasimba-Kunze Kwechitanhatu-Pack Abs)

Zuva rakaisa pamwechete aya akanakisa maitiro ekuveza musimboti wako mune yazvino Shape Studio Workout. Tevedzera sezvaanokutungamirira kuburikidza nedunhu rake repamusoro ab-kusimbisa maekisesaizi akatorwa kubva kuEquinox kirabhu yakakurumbira Choreo Cult kirasi, izvo zvese nezvekucheka ~ loose ~ uchivaka tsandanyama.

Tevera pamwe nevhidhiyo, kana tarisa mafambiro ari pazasi.

Dhani Cardio Combo

Inoshanda sei: Dzidzira mafambiro matatu ari pazasi, uchiaedza imwe neimwe kwemasekondi makumi matatu. Kana uchinge waziva izvo, edza kuzviisa pamwechete mubatanidzwa: 4 Nhanho-Kubudikidza, 2 Nhanho Kicks, uye 4 Cha-Cha Shuffles. Batidza rwiyo rwako rwaunofarira, uye ona kana uchikwanisa kudzokorora combo yechinhu chose.

Nhanho-Kuburikidza neiyo Yakakwira-Knee

A. Kutanga kumira nemakumbo pamwechete uye maoko nemativi.

B. Tsika rutsoka rworudyi uende parutivi, wobva wabaya ruoko rwerudyi uchitenderera mudenderedzwa uchityaira ibvi rekuruboshwe kumusoro kuchipfuva uye uchitenderera netsoka kutarisana diagonally kuruboshwe.

C. Gara kutsoka yekuruboshwe kudzokorora kune rimwe divi, kurova neruoko rweruboshwe uye kutyaira ibvi rekurudyi kumusoro kuchipfuva, uchitenderera kutarisana nediagonally kurudyi.

Dzokorora kwemasekondi makumi matatu.

Nhanho Kick

A. Tanga kumira netsoka pamwe chete uye maoko ari kumativi.

B. Nhanho diagonally kuruboshwe, kuyambuka maoko pamberi pechipfuva. Kanda gumbo rerudyi kumusoro kumusoro senge wakasununguka, uye wedzera maoko pane diagonal.

C. Dzosera maoko kumberi kwechipfuva uchidzokera kutsoka yekurudyi. Nhanho nerutsoka rweruboshwe, uchiyambuka kurudyi, wobva watora nhanho yechitatu kurudyi diagonal nerutsoka rwerudyi.

D. Kanda gumbo rekuruboshwe kumusoro sezviri kugadzikana, uku uchitambanudza maoko pane diagonal.

Dzokorora kwemasekondi makumi matatu.

Cha-Cha Shuffle

A. Tanga kumira netsoka pamwe chete uye maoko ari kumativi.

B. Tora nhanho diki kurudyi nerutsoka rworudyi, wozoita nhanho diki kurudyi nerutsoka rworuboshwe, wobva watyaira kuruboshwe ibvi kumusoro kuchipfuva uchisimudza ruoko rwerudyi diagonally pasi pamusoro pegumbo reruboshwe.

C. Mhara kurutsoka rworuboshwe kuti udzokere kune rimwe divi rakatarisana, uchitora nhanho mbiri diki, wosimudza ibvi rekurudyi nekutambanudza ruoko rweruboshwe diagonally pamusoro pebvi rekurudyi.

Dzokorora kwemasekondi makumi matatu.

Core Floor Work

Inoshanda sei: Ita mafambiro ega ega kune yakaratidza nhamba ye reps (kana kupfuura!) kupisa abs yako. Unongoda kuita denderedzwa rimwe chete. (Asi kana yako abs isina kufa zvachose, edza imwe!)

Bhasikoro Crunches

A. Rara wakatarisana-pasi pasi makumbo akatambanudzwa uye maoko kumashure, magokora akafara. Simudza mapepa uye tsoka kubva pasi kuti utange. (Sarudzo: Rop a mini resistance bhendi yakatenderedza arches emakumbo ese.)

B. Tyaira ibvi rekurudyi uchienda kuchipfuva uye tenderera kugokora reruboshwe kuti usangane nemabvi ekurudyi.

C. Chinja mativi, uchitambanudza gumbo rerudyi murefu uye uchityaira ibvi roruboshwe muchipfuva, uchitenderedza gokora rerudyi kuti ubate.

Edza 20-30 reps, kana dzokorora kusvika iwe usingachakwanisi kuita.

In & Outs neBand

A. Rara wakatarisa pasi wakatambanudza makumbo uye maoko akatambanudzwa pamusoro, biceps nenzeve. Simudza mapepa uye tsoka kubva pasi kuti utange. (Inesarudzo: Loop mini mini bhendi kutenderedza maberere etsoka dzese.)

B. Denderedzwa maoko uende kumativi uye kubhenda mabvi mukati kuti ugadzire bhora nemuviri, uchisimudza musoro kuti utarise kudumbu remudumbu.

C. Wobva watambanudza maoko nemakumbo usinga dzike pasi kuti udzokere kutanga.

Edza kwemakumi maviri nemakumi matatu reps, kana kudzokorora kusvikira iwe usisakwanise kuita zvekare.

Rimwe-Leg Glute Bridge neBand

A. Nhema kumeso-kumusoro netsoka dzakasimwa pasi. Wedzera gumbo rekurudyi wakananga mudenga. (Sarudzo: Rop a mini resistance band yakatenderedza zvidya pazasi pemabvi.)

B. Tuck chiuno pasi, wobva wadzvanya mugumbo rerutsoka kusimudza mahudyu, chengeta gumbo rerudyi rakasimudzwa.

C. Zvishoma nezvishoma kudzikisa chiuno pasi.

Edza kwemakumi gumi nemakumi maviri reps, kana kudzokorora kusvikira iwe usingakwanise kuita zvekare. Chinja mativi; dzokorora.

Shape Kubvumbi 2020 nyaya

Ongororo ye