Studios Fitness Studios Suna Sake Ma'anar Ketare-Tsarin Jirgin Kasa

Wadatacce

• Me yasa Koyarwar Cross ke Aiki
• Yadda ake Haɗa Horon Giciye Cikin Ayyukanku
• Bita don

Yoga goat. Aquacycling. Yana iya jin kamar akwai ƙarin yanayin motsa jiki fiye da akwai kwanaki a cikin mako don gwada su. Amma akwai yanayin motsa jiki guda ɗaya wanda ya samo asali daga mahimman ayyukan motsa jiki na tsofaffin makarantu. Kuma, an yi sa'a, ɗimbin ɗakunan studio a duk faɗin ƙasar kuma suna komawa kan abubuwan yau da kullun don sanya sabon juyi akan wannan salon motsa jiki na gwadawa da gaskiya.

Horon giciye ne. Ee, yana da sauƙi. Abu ne da kuka ji a baya, kuma da fatan wani abu da kuka riga kuka yi. Amma yanzu tare da wuraren motsa jiki irin su Barry's Bootcamp da Rumble Boxing suna sake tunanin yadda horon giciye zai yi kama, wannan salon horo na gargajiya yana samun sabon kuzari. Wannan shi ne yanayin da za ku so ku juya ya zama al'ada.

Me yasa Koyarwar Cross ke Aiki

Cardio da horarwar ƙarfi sune ma'aurata masu ƙarfi na duniyar dacewa. Kowannensu yana da kyau da kansa, amma tare suna yin sihiri-ƙarfi, ƙwanƙwasa, tsokoki mai tonshe da matakin motsa jiki na kisa.

Yin tsalle a kan wannan keken Spin na mintuna 45 kai tsaye zai ƙara ƙarfin jimirin ku, amma ginawa a kan wannan motsa jiki tare da ƙarfin horo daga motsa jiki ko ɗaukar nauyi zai ƙara yawan kuzarin kalori yayin da kuma haɓaka ƙarfin ku a matsayin ɗan wasa. Hakanan, ɗaga nauyi ba tare da haɓaka bugun zuciyar ku ba da ƙalubalantar lafiyar ku na bugun jini zai iyakance sakamakon ku a cikin sautin tsoka da lafiyar zuciya gaba ɗaya.

Maganin yana da sauƙi: Haɗa su wuri ɗaya don cikakken aikin motsa jiki wanda ke ƙona kitse kuma yana gina tsoka yayin motsa jiki da kuma bayan.

Lokacin da kuke matsawa tsakanin motsa jiki da kayan aiki daban-daban, yawanci ana samun raguwa kaɗan kaɗan, wanda ke sa aikin motsa jiki ya yi tasiri sosai kamar yadda zai yiwu, in ji Rebecca Gahan, CPT, wanda ya kafa kuma mai Kick@55 Fitness a Chicago. (Kawai wani dalili don canza tsarin aikinku na yau da kullun kuma gwada sabon abu.) "Lokacin da kuka zauna a wuri ɗaya a kan Keken Spin na mintuna 45, tsawon lokaci jikinku zai fara daidaita da muhallinsa kuma ba ya girgiza," in ji ta . Wannan shine dalilin da ya sa Gahan ya haɓaka ajin "Bike and Burn Boot Camp", wanda ke canzawa tsakanin motsa jiki da motsa jiki a kowane minti 15 don jimlar sau hudu a kowane lokaci.

Haɗuwa da motsin zuciya da ƙarfin ƙarfi yana ƙaruwa da haɓaka abubuwan caloric ɗin ku kuma yana haɓaka aikin motsa jiki. "Yanayin da ke ba da mamaki ga jiki akai-akai da kuma ƙalubalanci tsokoki a cikin sababbin hanyoyi yana haɓaka asarar nauyi da ƙona mai," kuma yana taimaka muku zama marasa rauni ta hanyar ayyukan yau da kullum, in ji Gahan.

Yayin da azuzuwan motsa jiki na otal ke samun sabbin hanyoyin sake ƙirƙira wannan hanyar motsa jiki don dacewa da gumi ɗaya, ƙwarewa mai saurin lokaci, manufar ba sabon abu bane. Gahan ya ce horo na giciye hanya ce mai gwadawa da gaskiya don tsallake taɓarɓarewa ko faɗuwar nauyi saboda jikinka yana daidaitawa koyaushe don ɗaukar sabbin ƙalubale.

Menene ƙari, ta hanyar gina tsoka, kuna haɓaka ƙashin ku, wanda zai iya rage haɗarin osteoporosis daga baya a rayuwa, in ji Astrid Swan, mashahurin mashahurin mai koyarwa kuma malami a Barry's Bootcamp a West Hollywood, California. Barry's, OG idan ya zo ga ƙetare horo, yana da ɗakunan karatu a cikin birane a duk faɗin ƙasar, tare da azuzuwan da ke mai da hankali kan haɗa tazarar tazara tare da horo mai ƙarfi a ƙasa. Gudu da tafiya, gami da horar da nauyi, duka suna ba da waɗannan fa'idodin haɓaka ƙashi, in ji Swan.

Wani sabon ɗakin studio a wurin da ke canza wasan don horar da giciye shine Rumble Boxing a NYC, kuma kada ku yi kuskuren tunanin wannan motsa jiki ne kawai na jiki. Ajin na yau da kullun ya haɗa da jujjuya aikin jaka da horon ƙarfi tare da motsi kamar bugun kafaɗa da tsalle-tsalle. (Mai alaƙa: Wannan mai horar da Rumble yana nuna muku yadda zaku iya yin motsa jiki na HIIT ko da kuna da mummunan gwiwoyi.)

Kory Flores mai horar da Rumble ya ce "Kuna amfani da komai tun daga baka na kafafun ku zuwa tsokoki a wuyanku lokacin yin dambe." "Yana haɗa hanyoyin da yawa a cikin horo don tabbatar da cewa kowane tsoka an fara shi don mafi kyawun tasiri da lokacin amsawa." Damben yana ba da motsa jiki don kwakwalwar ku, kamar yadda Flores ya ce kowane aji yana ƙalubalantar ku da sabbin haɗuwa ko jabs da naushi don tunawa a jere.

Kyautar samun aji maimakon horon giciye da kan ku shine cewa za a tsara darussan da ƙwarewa don sa ku zama ƙwararrun 'yan wasa. Misali, Flores ya ce "karkatarwa ta Rasha babban juzu'i ne da motsa jiki wanda ba kasafai muke amfani da shi a aji ba, saboda yana taimakawa karfafawa da hanzarta jujjuyawar akwati don ƙugiyoyi da manyan abubuwa." Mai hankali!

Yayin da tsare-tsaren suka bambanta dangane da aji da kayan aiki, manufar ainihin iri ɗaya ce: Tsaka-tsakin Cardio da da'irar horo don ƙarfin motsa jiki.

Yadda ake Haɗa Horon Giciye Cikin Ayyukanku

Keke cikin gida + AMRAP

Gahan ta ce ajin ta "Keke da ƙonawa" ta mai da hankali sosai kan AMRAPs, ko "yawan wakilai ko zagaye -wuri." Irin wannan motsa jiki ana nufin harajin tsokar ku zuwa max don ɗan gajeren lokaci, don haka an tilasta muku yin wahala. "Lokacin da kuka ƙalubalanci jikin ku tare da takamaiman adadin reps a cikin ƙayyadaddun lokaci, zaku iya saita metabolism ɗin ku akan wuta kuma ku ba shi duka," in ji ta.

Gwada shi da kanka. Tsallake babur ɗinku na Spin (kowane keken da ke tsayawa zai yi), saita saita lokaci na mintuna 4, kuma kammala gwargwadon iko kamar haka: 10 burpees gefe-da-gefe (duba: tsalle tsalle na gefe), 20 masu tsalle-tsalle na katako ( fara a babban matsayi, sa'an nan kuma tsalle ƙafafu biyu tare zuwa waje na hannun dama; tsalle baya kuma maimaita gefen hagu), da tsalle 30. "An mayar da hankali kan saurin gudu, ƙarfin hali, da tura jikin ku zuwa iyakar cardio max," in ji Gahan.

Bayan waɗancan mintoci masu wahala, zaku dawo kan babur ɗin don ɗan dawo da aikin cardio. Yin hawan keke zai ba tsokoki da haɗin gwiwa wasu sauƙi yayin da kuke ci gaba da haɓaka ƙimar zuciyar ku don haka jikin ku ya kasance cikin yanayin aiki.

Tsakanin Treadmill + Dumbbells

Na gaba, gwada wasu aikin takalmin. Swan ta ce tana son sanya tazara a cikin azuzuwan ta. Gudun iska, wanda aka fi so, yana buƙatar ku yi sauri kamar yadda za ku iya don samun "iska," in ji ta. "Yin gudun iska, kamar dakika 30 a kan tare da hutu na dakika 30, zai ƙone mai don man fetur," in ji ta. "Zaki iya jan numfashi amma kar ki dakata da yawa."

Don bangaren ƙarfi, gwada jeri na renegade tare da turawa sama. A cikin madaidaicin matsayi tare da dumbbells a hannuwanku biyu, jere madaidaiciyar dumbbell sama tare da yatsan hannu yana nunawa zuwa rufi da nauyi kusa da gefen jikin. Ƙasa ƙasa ƙasa, kammala turawa (na iya gyara akan gwiwoyi), sannan jere a gefen hagu. Wani zabin: Lundy curtsy tare da ƙara triceps tsawo a saman tsakanin bangarorin.

Jakar Dambe + Ƙarfafa Horarwa

Yin amfani da jabs da sauri na iya haɓaka ƙimar zuciyar ku don wannan fashewar na cardio, in ji Flores. Ta ce azuzuwan Rumble galibi suna amfani da irin wannan naushi a cikin atisaye da tsere kamar azumi, madaidaiciyar bindiga. "Hanya ce mai kyau don kalubalanci tsarin ku a cikin sauri-sauri," in ji ta.

Don ɗaukar wannan ƙarfin har ma da gaba, haɗa cardio da horon ƙarfi a cikin motsi ɗaya. Flores yana ba da shawarar yin amfani da nauyin 1- zuwa 3-laban a kowane hannu yayin da kuke jifa, kamar yadda zaku yi lokacin da kuke tsayayya da jaka. Wannan yana ba da horo tare a cikin motsi guda ɗaya - kuna haɓaka ƙarfi tare da ƙarin juriya na nauyi, wanda hakan yana ƙara fitowar wutar lantarki (a cikin wannan yanayin yadda da sauri da sauri zaku iya naushi) don haka zaku iya nuna jakar wanene shugaba.

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