Aikin motsa jiki na Minti 20 na SoulCycle Zaku Iya Yi akan Kowacce Keke

Wadatacce

• "Wannan shine Abin da kuka Kawo" na Calvin Harris (ft. Rihanna)
• "Babu Kudi" na Galantis
• "Aiki daga Gida" na Harmony na Biyar
• "A cikin ku" ta Ariana Grade
• "Ba za a iya dakatar da ji ba!" da Justin Timberlake
• "Controlla" ta Drake
• Bita don

Bayan sa'a ta farin ciki mai nauyi ta daren jiya, a ƙarshe kuna jujjuya idanuwanku da ganin ƙarfe 10 na safe, sa'o'i uku bayan ajin SoulCycle da kuka yi rajista don farawa. Kai! Tare da BEC, kuna buƙatar suturar gumi mai kyau don warkar da wannan ciwon kai.

Shiga: Wannan motsa jiki na SoulCycle a gida, wanda babban malamin SoulCycle ya haɓaka kuma ƙwararren masanin yanayin shara Charlee Atkins. (Mai alaƙa: Wannan Malami na SoulCycle Zai Ƙarfafa Ka Ka Daina Sukar Jikinka Don Kyau) Saita zuwa ga abubuwan da kuka fi so na ƙarshen-2010s, wannan cikakkiyar motsa jiki na SoulCycle ma'aurata masu motsa zuciya tare da motsa jiki na toning waɗanda ke aiki da ƙafafu, glutes, core, hannaye da kafadu. Canja cikin guntun wando na keken keke, kuma ku shirya tafiya.

Yadda yake aiki: Ƙirƙiri lissafin waƙa na ku ta hanyar tara waƙoƙin da ke ƙasa-ko yin layi a kan Spotify, inda yake shirye don zuwa. Bi umarnin don abin da za ku yi yayin kowace waƙa da ke ƙasa don ingantaccen motsa jiki na minti 20. Kullum kuna iya ƙarawa akan ƙarin kaɗan da 'yanci ko maimaitawa don yin kusa da tsawon cikakken aji.

"Wannan shine Abin da kuka Kawo" na Calvin Harris (ft. Rihanna)

Matsayi:Zauna

BPM:~128

Fara aikin motsa jiki na SoulCycle a cikin wurin zama tare da juriya na keken da aka saita a matsakaici don ɗumi tsokoki. Ci gaba da mirgina kafafu da yin aiki zuwa lokacin bugun ƙafa don dacewa da bugun kiɗan. (BTW, juriya mai ƙarancin ƙarfi ɗaya ce daga cikin kurakuran da zaku iya yi a aji na juyawa.)

Motsa Bonus: Yin amfani da bugun don jagorance ku, ƙara "matsa lamba," ko tricep dips, don kunna makamai.

"Babu Kudi" na Galantis

Matsayi: Zauna tare da gefe zuwa gefe

BPM: ~128

Lokacin da jam ɗin EDM ya fara, ƙara ƙarin juriya (kusan ninki biyu ga abin da kuka fara da shi) kuma tashi daga cikin sirdi don yin "gefe zuwa gefe," yana canza nauyin jikin hagu da dama a kan keken. Rage ƙafafu don dacewa da bugun don ku yi tafiya tare da kiɗan.

Motsa Bonus: Tsaya "gefe zuwa gefe" da "tafiya" tare da kiɗan. Matsar da ƙidaya biyu a baya kuma tura butar ku zuwa bayan sirdi, sannan ku dawo don farawa don ƙidaya biyu, kuma maimaita.

"Aiki daga Gida" na Harmony na Biyar

Matsayi:Zaune tare da Dutsen Dutsen

BPM: ~105

Komawa kan sirdi don ɓangaren "zaune kan tudu" na motsa jiki na SoulCycle. Ƙara ƙarin juriya (kimanin wani kashi biyu) kuma rage jinkirin ku har ma don daidaitawa tare da bugun da ƙarfafa ƙafafunku.

Motsa Bonus: Yi "turawa" a kan juriya, waɗanda ke da sauri 10-second drive inda kuke hawa da sauri fiye da bugun kiɗan.

"A cikin ku" ta Ariana Grade

Matsayi:Zauna

BPM: ~105

Da zarar muryar kisa ta Ariana ta fashe ta cikin masu magana da ku, rage juriya don haka yana kusa da abin da kuka fara da farko. Yakamata kafafu su motsa da sauri kuma su dace da bugun kiɗan. Kasance a zaune, ƙara ƙaramin juriya sau 3 zuwa 5 a duk lokacin waƙar yayin da har yanzu ke manne da saurin.

Tukwici don Ƙara Juriya: Aiwatar da adadin juriya da kuka ƙara, kuma na biyu za ku ji kanku kun saba da juriya na yanzu, yi amfani da wannan lokacin don ƙalubalantar kanku kuma ƙara kaɗan kaɗan. Idan kuna yin wasan motsa jiki na SoulCycle a cikin ɗakin studio, malamin ku zai yi ihu da ƙarfi, "kunna shi!" (Ga yadda koma baya na farko na SoulCycle ya canza wannan mahayin.)

"Ba za a iya dakatar da ji ba!" da Justin Timberlake

Matsayi: Zauna tare da Ayyukan motsa jiki

BPM: ~115

Duk wani fan zai san ba aikin motsa jiki ba ne na SoulCycle ba tare da wani aikin hannu ba. Ƙara juriya don haka ƙafafu suna motsawa da sauri don ci gaba da daidaitawa tare da waƙar, amma sannu a hankali cewa kuna buƙatar riƙe madaidaiciya don ƙarfafa waɗannan ƙafafun.(Yana da aminci don samun ƙarin juriya fiye da bai isa ba - ba kwa son kafafuwanku suna jujjuya daji.) Motsawa tare da bugun, fara a kasan iyakar motsin ku tare da waɗannan darussan hannu kuma ku hau sama ta hanyar motsa jiki don ƙirƙirar ƙira. jerin hannu. Yi 8 reps na kowannensu kafin ci gaba zuwa motsi na gaba. Ci gaba da maimaita kewaye har sai an gama waƙar.

• Bicep curls
• Layi
• Kafa kafaɗa
• Triceps matsawa

"Controlla" ta Drake

Matsayi:Tsaye daga babur

Yanzu da kuka kunna hanyar ku ta hanyar waɗannan motsa jiki na SoulCycle, lokaci yayi da za a kwantar da hankali. Cire takalman ku kuma tsallake kan babur a hankali. Ku ciyar da 'yan mintuna kaɗan na shimfiɗa quads, hamstrings, hips da kafadu. (Idan kuna jin ƙananan ciwon baya, gwada waɗannan shimfidar shimfidar bayan.)

Bita don