Nei Lateral Movement Workouts Iri Yekufamba Kwehungwaru

Zvemukati

• Ongororo ye

Paunosaina kuenda kuoidout pamwe nemukurumbira mudzidzisi Harley Pasternak, munyori we 5 Pondo: Iyo Kubudirira 5-Yemazuva Chirongwa Kusvetuka-Kutanga Rapid Kurema Kurasikirwa, unoziva kuti ucharohwa negaro. Saka Pasternak paakatungamira kirasi nguva pfupi yadarika kuti abatsire kuvhura shangu dzeVazee dzeNew Balance, hatina kushamisika kuona chidimbu chemudziyo watisina kumboedza kare.

Iyo Helix Lateral Trainer yakafanana neelliptical muchina-kunze kwekuenda kumberi uye kumashure, unoenda kune rumwe rutivi. Iyo ndege yekufamba yakakosha kune chero chiitiko chekurovedza muviri, nekuti, hazvo, hupenyu hunoda kuti iwe ufambe mumativi ese. "Hutera hwakawanda hwatinahwo hwakavakirwa pakushaikwa kwekufamba, izvo zvinogona kukumisikidza kukuvara," anodaro Pasternak. "Paunoshandisa ndege dzakawanda, unoona kuvandudzwa kwekuenzanisa, kufamba, uye basa."

Asi iwe haudi murairidzi weHelix kuti uwane yakanaka lateral Workout. Edza imwe yePasternak yepamusoro, yekushandisa-isina-divi-kune-parutivi inofamba. (Uye tarisa mazano ake ekuveza makumbo aJessica Simpson, maoko aHalle Berry, uye Megan Fox's abs!)

Rutivi-Shuffles

Tungamira kunze kune jog yakatenderedza block. Famba kana jog for one block. Pakona, tendeuka uye ita mativi shuffles kune imwe kona inotevera. Famba kana jog chivharo chinotevera, tendeuka kona, uyezve, kune yekupedzisira bhuroka, divi shuffle wakatarisana (ino nguva, tungamira neimwe tsoka yako).

Mazambiringa

Muchivanze chako (kana mukoridho, kana uchigara muchivako chefurati), muzambiringa kubva kune rumwe rutivi kuenda kune rumwe. Kana uri kutanga kubva kuruboshwe, buda nerutsoka rwako rworudyi, uye tora rutsoka rwako rworuboshwe shure. Buda futi netsoka yako yekurudyi, uye wobva watsika tsoka yako yekurudyi kumberi nekuyambuka. Dzokorora kusvikira wasvika kune rimwe divi uye wozodzokera kumashure kune rimwe divi. Tanga kunonoka uye kuvaka nekukurumidza sezvaunovandudza.

Lateral Lunges

Panzvimbo pekugara uchishanda muviri wako wepazasi nemapapu ekumberi, edza kusanganisa vhezheni yeparutivi mumuitiro wako, anodaro Pasternak. Kutanga kuita kufamba senge muviri wekusimbisa muviri, uye kana iwe uchivandudza, wedzera mumatanho (tarisa iyi vhidhiyo ye dumbbell padivi lunge). Shanda kusvika ku20 reps kune rumwe rutivi.

Nhanho Kubva

Tanga kuruboshwe kuruboshwe bhenji. Isa tsoka yako yekurudyi pabhenji uye wobva wadzvanya mudenga, uchiunza tsoka yako yekuruboshwe kumashure kwako uye kuyambukira kurudyi kwebhenji. Shanda kusvika ku20 reps kune rumwe rutivi.

Ongororo ye