Jagora Waɗannan Ayyuka Masu Ci Gaban 7 Daga Studios na Fasaha na Gida a Gida

Wadatacce

• Preztel
• The Jackknife
• Faransanci Twist
• Kettlebell Swing
• Twisted Half Moon
• Teaser
• Medicine Ball Burpee
• Bita don

Wataƙila kun taɓa jin sa sau miliyan: Babban ra'ayi ne don motsawar motsa jiki don samun takamaiman burin motsa jiki. Wannan na iya nufin gudanar da 5k ko marathon, isa babban maki a aji na keken cikin gida, ko murkushe ƙalubalen kwana 30.

Wannan ya ce, ba duk burin da ya kamata ya dogara ga tseren ba, gasa ta abokan gaba, ko buƙatar ƙimar wata ɗaya na ciwon ciki. Wasu lokuta, ladan tunani da na zahiri na ƙwarewar sabon, fasaha mai wahala na iya ɗaukar sama da horo na awanni a ƙarshe don ƙetare layin ƙarshe. Idan kuna neman ƙalubalantar kan ku ta wata sabuwar hanya, wannan naku ne: ɗakunan motsa jiki na otal guda bakwai sun ɗauki ƙaƙƙarfar motsi da suke bayarwa a cikin azuzuwan su, kuma suna ba ku tukwici don gwada kan ku a ƙasa.

Yi aiki akan ƙwarewar kowane ɗayan, sannan ku haɗa su gaba ɗaya don motsa jiki-mutum mai hauka wanda tabbas zai ƙalubalanci ku zuwa max.

Preztel

Lokacin da kake zaune a ƙasa tare da karkatar da ƙafa ɗaya a bayanka, ɗayan kuma ya sunkuya a gabanka, za ka iya tunanin malamin ya yi hauka sosai lokacin da ta gaya maka ka ɗaga wannan gwiwa ta baya ka fara bugawa. Itauke shi ... ta yaya? A'a, ba a bugi ku. Wannan shine pretzel, wanda ya shahara don zama mai ruɗawa ga yawancin kuma da alama ba zai yuwu ga wasu ba.

Babban dalilin da ya sa yana da wahala shine dole ne ku sami daidaitawakawai dama don kai hari daidai tabo. Antonietta Vicaro, darektan horo na Physique 57 ya bayyana cewa, "Mafi yawan kuskuren da muke gani tare da pretzel shine cewa kafa mai aiki ya yi nisa sosai, sabili da haka ba a yi niyya ga gluten ba," in ji Antonietta Vicaro, darektan horo na Physique 57. "Yana da mahimmanci cewa ƙafar aiki ta tsaya a bayan hips cewa hip yana juyawa zuwa ƙasa don ba da damar ɗakin cinya ya ja baya."

Da zarar kun sami matsayi daidai, za ku iya samun sauƙi don ƙaddamar da glut. Idan ba haka ba, "Tsarin mai ciki shine ya isa hannun hannu biyu gaba gaba da gaban gaban ku - za ku iya kwanta a kan goshin ku, ku kwantar da shi a layi daya zuwa cinya na gaba, don ba da izinin kafa na aiki don komawa baya." Gwada wannan canjin har sai kun ƙware motsawa, sannan kuyi aiki akan hanyarku don komawa tsaye.

Yadda ake yin Pretzel

A. Fara zama tare da ƙafar dama a kusurwar digiri 90 a gaban jiki (gwiwa yana nuna dama) da ƙafar hagu a kusurwar digiri 90 a bayan jiki (gwiwa yana nuna hagu). (FYI wannan kuma ana kiranta 90-90 stretch.)

B. Sanya hannaye a gaban shin dama, kafa gwiwa ta dama. Kawo cinya ta hagu har zuwa bayanka yadda zai yiwu, ka tabbata gwiwa tana bayan ƙashin ƙashin ƙugu. Juya cikin cinya ta hagu don haka an karkatar da gwiwa ƙasa da ƙafa, sannan a ɗaga ƙafar ƙasan daga ƙasa.

C. Legaga kafa sama sama da huɗu zuwa talatin zuwa 30, sannan ka ɗaga kafa sama ka danna shi (yi tunani: motsa ƙafar hagu daga gutsuttsura) na 20 zuwa 30. Sa'an nan kuma haɗa motsi biyu ta hanyar yin latsawa ɗaya baya da ɗaga sama don 20 zuwa 30 reps. Maimaita a daya gefen.

The Jackknife

Jakunkuna suna kama da ƙuntataccen jiki, don haka masu koyarwa suna son yadda suke haɓaka yawan tsokar da ke aiki lokaci guda. "A Barry's Bootcamp, muna haɗa waɗannan sau da yawa saboda suna da tasiri sosai a bugun tsokar tsoka," in ji Joey Gonzalez, mai horar da mashahuran mutane da Shugaba.

Matsalar? A lokacin aji mai saurin tafiya, sabbin masu zuwa motsi na iya samun wahalar aiwatarwa. Anan ga tukwici na mai horarwa: "Yayin da kuke shimfiɗa hannuwanku da kafafunku a hankali a cikin dogon layi daya tare da jikin ku, ɗauki babban numfashi. Yi numfashi yayin da ya ɗaga hannayenku madaidaiciya da kafafunku kuma ku ninka jikin ku zuwa 'V,' barin duk iska. fita. Wannan zai taimaka muku fitar da hanjin ku don ku iya yin ɓarna a saman. " (PS Wannan kuma motsa jiki ne masu motsa jiki ke amfani da su don samun ƙarfi mara ƙarfi.)

Yayin da kuke haɓaka ƙarfi da ci gaba da yin aiki, fom ɗin ku zai inganta: "Yana ɗaukar daidaituwa, daidaitawa, da sarrafawa," in ji Gonzalez. Fara da nauyin jiki kawai, sannan ƙara dumbbell da zarar kuna jin ƙarfi.

Yadda ake yin Jackknife:

A. Kwanta fuska a kan tabarma ko benci/mataki na motsa jiki. Miƙa kafafu gaba, kiyaye su madaidaiciya kuma danna tare. Mika hannu kai tsaye a bayan kai don farawa. (Na zaɓi: Riƙe dumbbell ɗaya tsakanin hannaye biyu.)

B. Yi numfashi, sannan fitar da numfashi da ɗaga hannaye da ƙafafu sama a lokaci guda, matsi abs don ƙirƙirar matsayi na "V" tare da jiki.

C. Rage baya zuwa ƙasa, da kyau kula da hannaye da ƙafafu a cikin wani matsayi na juye ba tare da sauke su ƙasa zuwa ƙasa ba. Yi maimaita yawa kamar yadda za ku iya a cikin dakika 30.

Faransanci Twist

Idan kun ɗauki SLT ko wani Lagree Fitness Megaformer motsa jiki, kun san muryar Faransanci da kyau. A daidai lokacin ne a cikin aji lokacin da kuka danne haƙoranku kuma ku fara faɗin la'ana a cikin zuciyar ku. Babban jami'in SLT Amanda Freeman ya ce "Lokacin jujjuyawar Faransanci, ana buƙatar ɗaukar nauyin karusar da bazara ta amfani da tsokar murfin ku kawai." Sai dai idan kuna da ƙaƙƙarfan ƙarfe na ƙarfe, "yana da matukar wahala abokan ciniki su kiyaye ƙafafunsu a lokacin motsi," in ji Freeman.

Sauran batun gama gari: "Abokan ciniki suna son son motsi ya fito daga kafafunsu maimakon naƙasasshe, don haka suna gwagwarmaya don daidaita ƙafafunsu." Idan kuna son buga wannan ƙanƙantar da kai, yi tunanin "ƙafafun lebur, ƙafafu madaidaiciya" a duk tsawon lokacin - koda kuwa kun ƙare motsa motsin 'yan inci kaɗan. Har yanzu ba za a iya samu ba? "Yi aiki a gaban injin a maimakon, wanda ke da ƙarancin juriya don haka ba shi da ƙalubale. Dole ne ku gina ƙarfi a cikin abubuwan da ba ku sani ba kafin ku iya karkatar da karkatar da Faransanci. Aiki yana yin cikakke."

Babban labari: Hakanan zaka iya yin shi a gida. Kawai bi umarnin iri ɗaya a ƙasa. (Ƙara shi zuwa wannan aikin motsa jiki na Lagform na Megaformer.)

Yadda Ake Yin Muryar Faransanci

A. Fara a cikin wani katako matsayi tare da hannayensu a ƙasa da ƙafa a kan tawul ko darjewa. Haɗe ƙafar hagu akan ƙafar dama, yana ɗaga diddigin hagu zuwa ƙasa don haka ƙafafu sun yi ƙasa.

B. Yi amfani da obliques don jan ƙafa a cikin 'yan inci kusa, yin hiking sama zuwa rufi yayin kiyaye ƙafafu da hannaye.

C. Sannu a hankali zame kafafu baya zuwa “plank” na farawa, kiyaye ƙafafu a wuri guda yayin motsa jiki.

D. Maimaita, jawo ƙafa a ciki da waje sannu a hankali na 30 zuwa 60 seconds, daidaita kafafu, madaidaiciya ƙafa, da yin amfani da kugu kawai don jawo ƙafa da shiga. Canja bangarorin; maimaita.

Kettlebell Swing

Duk da kasancewa tsayayyen aiki na dogon lokaci na motsa jiki, "wannan motsi har yanzu baƙon abu ne ga mutane da yawa kuma galibi ana fassara shi azaman aikin hannu," in ji Julia Avery, mai ba da horo a The Fhitting Room. Amma hannayenku na iya zama wannan; motsa jiki ne don gindin ku da ƙusoshin ku, waɗanda su ne ainihin ƙungiyoyin tsoka da yakamata ku yi amfani da su don dawo da nauyin a kowane lokaci.

"Wata alama mai sauƙi da muke son amfani da ita ita ce 'tanƙwara da karyewa,' theBlonde na doka tunani. Kawai lanƙwasa gaba a kugu kuma ku bar kettlebell ya wuce ta ƙafafunku (yakamata ku ji daɗin shimfiɗa a cikin hamstrings ɗinku), sannan a hankali ku ɗaga kwatangwalonku gaba da matse bututun ku don tashi tsaye.Wannan ƙarfin yakamata ya sa kettlebell ya tashi sama ba tare da kunyi amfani da hannayen ku don ɗaga shi kwata -kwata. ”

Fara amfani da kettlebell 10 zuwa 15lb, ko da yake za ku iya gano cewa za ku iya tafiya fiye da nauyi, saboda wannan motsi yana da ƙarfi ta glutes da hamstrings ba hannun ku ba.

Yadda ake zuwa Kettlebell Swing:

A. Fara da ƙafar kafada baya, riƙe kettlebell da hannaye biyu a tsakanin kafafu.

B. Lanƙwasa gaba a kugu, ƙyale kararrawa ta tsoma tsakanin ƙafafu, sannan da sauri tura hips gaba da matse gindi yayin da kuke tsaye, samar da isasshen ƙarfi don ɗaga kettlebell sama a gaban kirji.

C. Yayin da kuke ci gaba da motsi kuma kuna samun ƙarfi, kettlebell yakamata ya kai tsayin kirji a kowane lokaci. Cika maimaita maimaitawa gwargwadon yiwuwa na daƙiƙa 30 zuwa 60.

Twisted Half Moon

Kawai lokacin da kakea ƙarshe ƙware mafi ƙalubalen tsayawar rabin wata, kun koyi game da wani mahimmin bambancin ƙalubale, karkatacciyar rabin wata. Sarah Levey, wacce ta kafa Y7 Yoga ta ce "Rabin wata da aka juyo na daya daga cikin abubuwan da na ke nunawa." "Ba wai kawai kuna daidaitawa a ƙafa ɗaya ba, amma kuma kuna murɗawa!" Yana da rikitarwa ta hankali da jiki, kuma yana buƙatar sassauƙa, maida hankali, da daidaitawa gaba ɗaya.

"Domin sanin wannan matsayi, kuna buƙatar dumi ta hanyar hamstrings, pelvis, da ƙananan baya, saboda wannan matsayi yana buƙatar yawancin wuraren." A saboda wannan dalili, yoga mai zafi na iya zama mafi sauƙin tattaunawa don yin aiki fiye da aji na Vinyasa na yau da kullun. Da zarar kun ji ɗumi, "yi tunani game da kafewa da ƙarfi ta hanyar ƙafar, wanda shine ginshiƙi. Yi ƙoƙarin kada ku mai da hankali kan ɗaga ƙafar da aka ɗaga, amma a kan juyawa ta ƙashin ƙugu. kafarka da aka ɗaga za ta motsa da ita, ”in ji Levey. (Mai Alaƙa: Yadda Za a Dakatar da Tsallake -tsallake Cikin Jarumi III)

Yadda Ake Yin Karkatar Rabin Wata:

A. Fara tsayawa tare da nauyi a ƙafar hagu. Legaga ƙafar dama a bayan jiki ka jingina gaba, ɗora yatsu na dama a ƙasa (ko yoga toshe) kusa da ƙafar hagu.

B. Yin amfani da ƙafar hagu da ginshiƙi don daidaitawa, karkatar da jikin na sama zuwa hagu (ya kamata ya zama abin ƙyama!), Tsayar da yatsun dama a ƙasa don tabbatar da ku. Ƙoƙarin buɗe kirji da hannun hagu sama gwargwadon iko, yana miƙa ƙafar hagu.

C. Ƙoƙarin riƙe matsayi na ɗan zurfin numfashi a ciki da waje, sannan canza gefe.

Teaser

Teaser ɗin ba mai sauƙi bane, amma babban ci gaba ne ga duk ɗalibai masu ƙima: "Daidaitawa a cikin teaser alama ce ta ci gaba a cikin Pilates," in ji Heather Andersen, wanda ya kafa New York Pilates. Da zarar kun sami babban ƙarfin ɗaukar wannan yanayin, kun zama sabon farawa a hukumance.

"Hanya mafi kyau don shiga teaser ita ce fara zama, gwiwoyi sun durƙusa, ƙafafu a ƙasa a ƙasa. Matsa wutsiyar ku a ƙarƙashin don komawa kan sacrum, ajiye kashin baya a cikin siffar 'C'. Da zarar kun sami matsayi. , Koyi da kawo ƙafa ɗaya a lokaci ɗaya zuwa saman tebur (ƙafafun ɗagawa, shins ɗin layi ɗaya zuwa ƙasa) Idan daidaituwa shine gwagwarmaya, zaku iya riƙe bayan cinyoyin ku don tallafi.Mataki na gaba shine gwada ɗaukar ƙafafu biyu zuwa tebur. , har yanzu kuna riƙe da bayan cinya idan kuna buƙata. Da zarar kun sami damar daidaitawa da ƙafafu biyu a kan tebur, daidaita kafa ɗaya a lokaci ɗaya, da gaske kuna jin ƙananan ƙashin ciki suna jan kafafu zuwa cikin kirji yayin da kuke daidaita, "in ji Andersen. ( Gwada waɗannan sauran Pilates suna motsawa don ƙarfafa ƙafafu daga Anderson.)

Ta hanyar haɓakawa a hankali har zuwa cikakke, ma'auni madaidaiciya madaidaiciya, za ku koyi yin niyya ga abs ɗinku daidai kuma da gaske kuna jin ainihin aikin ku.

Yadda ake yin Teaser:

A. Fara shimfiɗa fuska tare da ɗaga kafafu biyu zuwa saman tebur da ɗaga hannayensu kai tsaye zuwa rufi.

B. Yi zurfin numfashi, sannan a kan murƙushe murƙushe murfi da kashin baya daga ƙasa kuma shimfiɗa kafafu kai tsaye, ɗaga hannaye zuwa ɓangarorin sannan kuma gaba da daidaituwa da ƙafafunku.

C. Yi numfashi a saman motsi yayin da kuke daidaitawa akan sacrum, sannan ku fitar da numfashi kuma ku mirgina sama sama zuwa ƙasa, kafafu suna komawa kan tebur. Maimaita sau 5 zuwa 10.

Medicine Ball Burpee

Babban ƙarfi ne, motsa jiki gabaɗaya kuna son ƙiyayya. A zahiri, mutane da yawa sun gaji sosai bayan raunin farko na burpees har suka ƙare flubbing suna yin babban lokaci kuma suna haifar da damuwa ga sauran tsokoki. "Mutane sukan nutse cikin ƙananan bayansu kuma suna amfani da wuyansu da tarko," in ji Anna Kaiser, wanda ya kafa AKT InMotion.

Don magance hakan kuma a ci gaba da mai da hankali kan ƙafafu, baya na sama, da ainihin, Kaiser yana ba da shawarar sanya hannayen ku a saman ƙwallon magani maimakon ƙasa. Har ila yau, "Kada ku kalli sama: Ku sanya haƙar ku a ƙirjin ku lokacin da kuke shiga da fita daga cikin katako, wanda zai taimaka muku daidaita jikin ku daidai daga saman kai zuwa dugadugan ku," in ji Kaiser. Kuma lokacin da kuka dawo kan tsaye, "gwada ƙoƙarin komawa baya maimakon tsalle don kada ku karkatar da ƙananan baya." (Anan akwai ƙarin nasihu don yadda ake yin burpee daidai.)

Da zarar kun koyi kiyaye ƙarfin ku da sifar ku, zaku iya ƙara tsalle zuwa ciki kuma gwada motsawa tare da tafukan ku a ƙasa maimakon ƙwallon.

Yadda ake Yin Ball Ball Burpee

A. Fara a cikin matsayi na katako tare da daidaita hannaye akan ƙwallon magani.

B. Tsalle ƙafafu a ciki, saukowa a kowane gefen ƙwallon, kuma ɗaga ƙirji sama don ɗaukar matsayi na tsugunne. Tsalle zuwa cikin iska, saukowa cikin nutsuwa.

C. Sanya hannayenku baya akan ƙwallon gaba kuma ku koma cikin katako. Don yin motsi da ƙarfi, tsalle komawa cikin katako maimakon ku shiga ciki, kuma ku yi turawa ɗaya a kan ƙwallon kafin tsalle ƙafafu baya zuwa squat.

D. Yi yawan maimaitawa da yawa don 30 zuwa 60 seconds.

Bita don