Iyo SWEAT App Ingotangirwa Bharre uye Yoga Workout Inoratidzira Varairidzi Vatsva

Zvemukati

• 7-Minute Glutes uye Quads Workout naBritany Williams
• Kusiyanisa Lateral Lunge
• Lateral Lunge Pulse
• Squat kune Chair Squat
• Squat Pulse
• Lunge kune squat
• Sumo Squat Pulse
• Ongororo ye

Paunofunga nezve Kayla Itsines 'SWEAT app, yakakwira-yakanyanya simba maekisesaizi anogona kuuya mupfungwa. Kubva pazvirongwa zvebodyweight-chete kuenda ku cardio-focused training, SWEAT yakabatsira mamirioni avanhu pasi rese kusvika pazvinangwa zvavo zvekusimba muviri. Asi kana wanga uchishuvira chimwe chinhu chakasiyana neapp, iwe uri muhombe. SWEAT ichangotangisa zvirongwa zvebarre uye yoga zvinotungamirwa nevarairidzi vatatu vane tarenda.

"Chokwadi chiripo ndechekuti vakadzi vazhinji havadzidzise kushandisa imwe fashoni," Itsines akagovana muchirevo. "Vanoda kukwanisa kuisa mamwe maitiro ekusimbisa muviri, sebarre kana yoga, pamwe chete nekushanda kwavo kwepamusoro-soro uye simba. Vakadzi vanoda zvimwe zvisarudzo uye zvakasiyana-siyana mukushanda kwavo nekusununguka uye simba rekushandisa maererano nezvavanoda." (Zvakabatana: Kayla Itsines Anogovera Zvakamufemera Kuti Atange Chirongwa Chekuita Kwepashure Kwepamuviri)

Pamberi pekutanga kutsva, SWEAT yakatopa chirongwa cheMuviri nePfungwa Yoga (BAM) chine mafambiro anofemerwa neyoga anodzidziswa na yogi Sjana Elise. Asi ikozvino, chirongwa ichi chiri kuwedzera kupa mamwe makirasi nerubatsiro rwevarairidzi vevinyasa Phyllicia Bonanno naAnia Tippkemper. Zvirongwa zvavo zvitsva - Yoga nePhyllicia uye Yoga neAnia - ichagara padivi pechirongwa chaElise chiripo cheBAM paapp. (Tarisa uone kufungisisa kwekushambidzika uye yoga kuyerera kubva kuBonanno nguva inotevera paunonzwa kunetseka.)

Chirongwa cheBonanno chemavhiki matanhatu chakakodzera vanhu vemazinga ese ekusimba uye hachidi midziyo (kunze kweyoga mat, kunyangwe uchigona kushandisa tauro pachinzvimbo). Vhiki rega rega, iwe unozokurudzirwa kupedzisa makirasi matatu, uine ma4-6 akateedzana mukirasi. Kuteedzana kwega kwega kunosanganisira akati wandei yoga poses uye zvinotora pakati pemaminetsi matatu kusvika masere kuti upedze, saka unogona kutarisira kuti nguva yekurovedza yakakwana ingangoita maminetsi gumi nemashanu kusvika makumi mashanu, zvichienderana nekirasi. Pamusoro pezvo, chirongwa chaBonanno chinokurudzira maviri akasarudzika akasimba-akasimba cardio zvikamu kutenderera vhiki.

"Kune vakadzi vari kutanga neyoga, chirongwa chaPhyllicia chakanakisa sezvo chichiwanika nzira inowanika uye yakapfava yeyoga iyo inopa vakadzi simba rekuongorora kugona kwavo," akadaro Itsines muchitaurwa.

Chirongwa chaTippkemper chinotevera fomati yaBonanno, ichipa chirongwa chevhiki-nhanhatu nemakirasi matatu evinyasa uye maviri akadzika-kusimba cardio kudzidzira pavhiki. Rimwe nerimwe rekirasi raTippkemper rinoratidzira nhanhatu nhanho, asi zvimiro zvichave zvakareba - kusvika pamaminetsi gumi nemaviri chimwe nechimwe, kuunza iyo yakazara nguva yekurovedza kusvika pamaminetsi makumi matatu kusvika makumi mashanu nekirasi. (Inoenderana: 14 Yepamberi Yoga Inomirira Kuvandudza Yako Vinyasa Routine)

Nepo chirongwa chaTippkemper chiri chekutanga-chinoshamwaridzika, kuyerera kwake kunosanganisira zvimwe zvisiri zvechinyakare zvinomira kune avo vari kutsvaga kuzvisundira pamubhedha. Pamusoro peiyo yoga mat (kana tauro), iwe zvakare uchada iyo yoga block uye yoga bolster. FTR, zvakadaro, iwe unogona kutsiva nyore nyore nemutsago kana piro pamba kana uchida.

Kana chiri chirongwa chitsva cheSWEAT cheBarre, makirasi achatungamirwa naBritany Williams. Makore apfuura, murairidzi akatanga kuita barre kubatsira kubata mhedzisiro yechirwere cherheumatoid arthritis, mamiriro anoita kuti immune system irwise matishu emuviri wega (kunyanya majoini). Zvino, Williams ari kutora hunyanzvi hwake kuiyo SWEAT app, uko makirasi ake anokurudzira achabatanidza zvetsika zvinhu zveballet nePilates neanomhanya, akakwirira-masimba ekuvaka simba nekusanduka.

"Barre inobvumidza vakadzi kubuda kunze kwenzvimbo yavo yekunyaradza uye kuti vaone kubatana kwemuviri wavo nepfungwa," Williams akagovana muchirevo. "Pfungwa yekubudirira kugona chiitwa chitsva mubare ine mibairo inoshamisa. Vakadzi havazivi zvavanokwanisa kuita kusvikira vatenda mavari voedza." (Inoenderana: Iyo Yekupedzisira Yakazara-Muviri Pamba-Barre Workout)

Chirongwa chaWilliams chemavhiki matanhatu chinopa makirasi mana pasvondo, imwe neimwe inosanganisira rondedzero yemaminetsi maviri kusvika ku8-maminetsi akatevedzana ehuwandu hwe30-45 maminetsi pakirasi. Ese maBarre neBritany makirasi anosanganisira kuzara-kwemuviri kufamba, asi nekirasi yega yega, unogona kutarisira kwakasiyana kutarisa kune yakatarwa mhasuru boka. Pakazere, chirongwa chaWilliams chakagadzirirwa kukwidziridza tsandanyama kutsungirira, kuwedzera simba, uye kunatsiridza mwero uye chimiro - zvese zvinowanikwa kuburikidza nekushomeka-kwakanangwa mafambiro uye kudzokorora kwakanyanya.

Kuti uwane kuravira kwechirongwa chitsva chaWilliam chaBarre, tarisa ichi chepamusoro-chemuviri kurovedza muviri chakagadzirirwa kunyanya kunongedza magluti nequads.

7-Minute Glutes uye Quads Workout naBritany Williams

Inoshanda sei: Ita imwe neimwe yematanhatu maekisesaizi kumashure-kune-kumashure pasina kuzorora pakati peakawanda reps sekugoverwa. Tarisa pane yako fomu uye yeuka kuti iko Workout hakusi kwekumhanyisa asi nezvekuchengetedza fomu uye kutonga. Kana iwe uchida kukwidza zvinhu kumusoro, iwe unogona kugara uchiwedzera yechipiri kutenderera kwekudzidzira kwemaminetsi gumi nemana.

Iwe uchada: Hapana michina; mat optional.

Kusiyanisa Lateral Lunge

A. Mira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Dzikisa mukati memugero kudivi rekurudyi, uchinyura mahudyu kumashure uye kupfugama ibvi rekurudyi kuti uteedzere zvakananga mumutsara netsoka yekurudyi. Chengeta gumbo reruboshwe rakatwasuka asi risina kukiyiwa, tsoka mbiri dzichinongedzera kumberi.

C. Bvisa rutsoka rworudyi kuti utwasanidze gumbo rerudyi uye dzokorora kune rimwe divi.

Dzokorora gumi reps padivi.

Lateral Lunge Pulse

A. Chengeta tsoka dzakafara kupfuura hip-width zvakaparadzana.

B. Yakadzika mune lunge kurudyi kurudyi, kunyura muhudyu kumashure uye kupfugama kurudyi ibvi kuteedzera zvakananga mumutsara nerudyi tsoka. Chengeta gumbo reruboshwe rakatwasuka asi risina kukiyiwa, tsoka mbiri dzichinongedzera kumberi.

C. Paunenge uri mune ino lateral lunge chinzvimbo, kupurudzira kumusoro uye pasi kuburikidza negumbo rerudyi.

D. Sunda kubva parutsoka rwerudyi kuti utwasanudze gumbo rekurudyi uye dzokorora kune rimwe divi.

Dzokorora kwemashanu kudzoka parutivi.

Squat kune Chair Squat

A. Tanga netsoka dzakafara kupfuura hip-width zvakaparadzana, maoko ari munzvimbo yekunamatira.

B. Yakadzika mune squat, yakanangana nekutora zvidya zvakafanana nepasi.

C. Mira, uye tsika rutsoka rworuboshwe padyo nerudyi kuitira kuti tsoka dzive pamwechete, nekukasira kudzika mukakamira kadiki (funga: chigaro pose), uchisimudza maoko pamusoro.

D. Mira, uye tsika rutsoka rworudyi uende parutivi uye udzike muchikwere, maoko uchinamata.

E.Mira, wotsika tsoka yerudyi padivi pekuruboshwe kuti tsoka dzive pamwe chete, nekukasira kudzika mune yakamanikana squat, maoko pamusoro kuti atange rep inotevera.

Dzokorora gumi reps padivi.

Squat Pulse

A. Tanga kumira netsoka pamwechete.

B. Shift chiuno kumashure nekudzika sekunge wave kuda kugara pachigaro.

C. Kugara wakaderera mu squat, kupuruzira chiuno kumusoro uye pasi uku uchidzoka kumashure chaiko uye chifuva chakasimudzwa.

Dzokorora kwegumi reps.

Lunge kune squat

A. Tanga kumira netsoka pamwechete. Dzoka rutsoka rworudyi udzokere mugomba kuitira kuti mabvi ese akotamire pamakona 90-degree. Ramba uchidzoka wakatwasuka uye chipfuva chakamira.

B. Dzorera rutsoka rworudyi kumberi kuti umire, uye pakarepo udzikise hudyu uye glutes kupinda squat. Mira, wozodzokorora kune rumwe rutivi.

Dzokorora gumi reps padivi.

Sumo Squat Pulse

A. Kutanga netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Shift chiuno kumashure nekudzika mune squat chinzvimbo. Chengetedza kumashure uye core braced.

C. Gara wakaderera munzvimbo ye squat uye pura kumusoro masendimita mashoma uye udzike pasi.

Dzokorora kwegumi reps.

Yoga naAnia, Yoga naPhyllicia, uye Barre naBritany vava kurarama paSWEAT app chete, iyo yaunogona kudhawunirodha nemadhora gumi nepfumbamwe / mwedzi kana $119.99/gore.

Ongororo ye