The SWEAT App Kaddamar da Barre da Yoga Workouts Tare da Sabbin Masu Horaswa

Wadatacce

• Glutes 7-Minute da Quads Workout tare da Britany Williams
• Madadin Lateral Lunge
• Lunge Pulse
• Squat zuwa kujerar Squat
• Squat Pulse
• Lunge zuwa Squat
• Sumo Squat Pulse
• Bita don

Lokacin da kuke tunanin aikace-aikacen SWEAT na Kayla Itsines, mai yiwuwa ƙarfin motsa jiki mai ƙarfi zai iya zuwa hankali. Daga shirye-shirye masu nauyi na jiki zuwa horo mai da hankali, SWEAT ya taimaka miliyoyin mutane a duniya su kai ga burin motsa jiki. Amma idan kuna sha'awar wani abu daban da app, kuna cikin sa'a. SWEAT ta ƙaddamar da shirye-shiryen barre da yoga wanda sababbin masu horarwa uku ke jagoranta.

"Gaskiyar ita ce mata da yawa ba sa yin horo ta amfani da salon motsa jiki ɗaya," in ji Itsines a cikin wata sanarwa. "Suna son su sami damar haɗawa da wasu nau'ikan salon motsa jiki, kamar barre ko yoga, tare da babban motsa jiki da ƙarfin motsa jiki. Mata suna son ƙarin zaɓi da iri-iri a cikin motsa jiki tare da 'yanci da ikon yin motsa jiki bisa ƙa'idojin su." (Mai Alaƙa: Kayla Itsines ta Raba Abin da Ya Yi Mata Ƙarfafawa don Kaddamar da Shirin Aiki Bayan Ciki)

Kafin sabon ƙaddamarwa, SWEAT ta riga ta ba da shirin Jiki da Hankali Yoga (BAM) wanda ke nuna motsin yoga wanda yogi Sjana Elise ya koyar. Amma yanzu, shirin yana faɗaɗa bayar da ƙarin azuzuwan tare da taimakon malaman vinyasa Phyllicia Bonanno da Ania Tippkemper. Sabbin shirye-shiryen su - Yoga tare da Phyllicia da Yoga tare da Ania - za su zauna tare da shirin BAM na Elise na yanzu akan app. (Bincika wannan sautin wanka mai sauti da kwararar yoga daga Bonanno a gaba in kun ji damuwa.)

Shirin mako shida na Bonanno ya dace da mutanen kowane matakin motsa jiki kuma baya buƙatar kayan aiki (ban da tabarmar yoga, kodayake kuna iya amfani da tawul maimakon). Kowace mako, za a ƙarfafa ku don kammala azuzuwan uku, waɗanda ke nuna jerin 4-6 a kowane aji. Kowane jerin ya haɗa da matakan yoga da yawa kuma zai ɗauki tsakanin mintuna 3-8 don kammalawa, don haka zaku iya tsammanin jimlar lokacin motsa jiki ya zama kusan mintuna 15-45, dangane da aji. Bugu da ƙari, shirin Bonanno yana ba da shawarar zaɓi biyu na zaɓin ƙananan ƙarfin zuciya don kammala mako.

"Ga matan da suke farawa da yoga, shirin Phyllicia cikakke ne saboda yana ba da salon yoga mai sauƙi kuma mai laushi wanda ke ba wa mata damar bincika iyawar jikinsu cikin aminci," in ji Itsines a cikin wata sanarwa.

Shirin Tippkemper ya bi tsarin Bonanno, yana ba da shirin mako shida tare da azuzuwan vinyasa guda uku da kuma motsa jiki na cardio mai ƙarancin ƙarfi a kowane mako. Kowane azuzuwan Tippkemper zai ƙunshi jeri shida, amma matakan za su yi tsayi - har zuwa mintuna 12 kowanne, yana kawo jimlar lokacin motsa jiki zuwa kusan mintuna 30-45 a kowane aji. (Mai alaƙa: Matsayin Yoga na 14 na Ci gaba don Sabuntar da Ayyukan ku na Vinyasa)

Yayin da shirin Tippkemper ya kasance mai sada zumunci, abubuwan da ke gudana sun haɗa da ƙarin abubuwan da ba na al'ada ba ga waɗanda ke neman tura kansu kan tabarma. Baya ga tabarmar yoga (ko tawul), zaku kuma buƙatar bulogin yoga da ƙarfafawar yoga. FTR, ko da yake, zaka iya sauƙi musanya tare da matashin kai ko matashi a gida idan kana bukata.

Dangane da sabon shirin Barre na SWEAT, Britany Williams ne zai jagoranci azuzuwan. Shekaru da suka gabata, mai ba da horo ya fara yin barre don taimakawa gudanar da tasirin cutar ta amosanin gabbai, yanayin da ke haifar da tsarin garkuwar jiki don kai farmaki ga jikin kansa (galibi gidajen abinci). Yanzu, Williams tana ɗaukar ƙwarewarta zuwa aikace-aikacen SWEAT, inda azuzuwanta masu ƙarfafawa za su haɗa abubuwan gargajiya na bale da Pilates tare da motsa jiki, ƙaƙƙarfan motsi don gina ƙarfi da sassauci.

"Barre ya ba mata damar fita waje daga yankin jin daɗin su kuma gano alaƙa tsakanin jikin su da tunanin su," in ji Williams a cikin wata sanarwa. "Ma'anar samun nasarar koyon sabon motsa jiki a cikin bare yana da matukar lada. Mata ba su san abin da za su iya ba har sai sun yi imani da kansu kuma sun gwada." (Mai Dangantaka: Ƙarshen Cikakken Jiki A Gidan Barikin Aiki)

Shirin sati shida na Williams yana ba da azuzuwa hudu a kowane mako, kowannensu ya ƙunshi jerin jerin mintuna 2 zuwa 8 na jimlar mintuna 30-45 a kowane aji. Duk Barre tare da azuzuwan Biritaniya sun haɗa da motsa jiki gaba ɗaya, amma tare da kowane aji, zaku iya tsammanin mai da hankali daban akan takamaiman ƙungiyar tsoka. Gabaɗaya, an tsara shirin Williams don haɓaka juriya na tsoka, ƙaruwa da ƙarfi, da haɓaka daidaituwa da tsayuwa-duk an samu ta hanyar ƙananan tasirin da aka yi niyya da maimaitawa.

Don ɗanɗano sabon shirin Barre na Williams, bincika wannan keɓaɓɓiyar aikin motsa jiki wanda aka ƙera musamman don kai hari ga ƙyalli da quads.

Glutes 7-Minute da Quads Workout tare da Britany Williams

Yadda yake aiki: Yi kowane ɗayan motsa jiki guda shida baya-baya ba tare da hutu a tsakani na yawan maimaitawa kamar yadda aka ba su ba. Mayar da hankali kan fom ɗin ku kuma tuna cewa wannan motsa jiki ba game da sauri bane amma game da riƙe tsari da sarrafawa. Idan kuna son haɓaka abubuwa, koyaushe kuna iya ƙara zagaye na biyu na motsa jiki don ƙonawa na mintina 14.

Za ku buƙaci: Babu kayan aiki; mat tilas.

Madadin Lateral Lunge

A. Tsaya da ƙafafu mafi faɗi fiye da nisa-kwatanci baya.

B. Rage cikin lunge a gefen dama, nutse kwatangwalo baya da lanƙwasa gwiwa ta dama don yin waƙa kai tsaye a layi tare da ƙafar dama. Rike kafa ta hagu a miƙe amma ba a kulle ba, tare da ƙafafu biyu suna nuna gaba.

C. Tura ƙafar dama don daidaita ƙafar dama kuma maimaita a ɗaya gefen.

Maimaita sau 10 a kowane gefe.

Lunge Pulse

A. Tsaya ƙafafu da faɗi fiye da nisa-kwatanci.

B. Rage cikin lunge a gefen dama, nutse kwatangwalo baya da lanƙwasa gwiwa ta dama don yin waƙa kai tsaye a layi tare da ƙafar dama. Rike kafa ta hagu a miƙe amma ba a kulle ba, tare da ƙafafu biyu suna nuna gaba.

C. Yayin da kuke cikin wannan matsayi na gefe, bugun sama da ƙasa ta ƙafar dama.

D. Kashe ƙafar dama don daidaita ƙafar dama kuma a maimaita a daya gefen.

Maimaita don 5 reps a kowane gefe.

Squat zuwa kujerar Squat

A. Fara da ƙafafu mafi faɗi fiye da nisa-kwatanci dabam, hannaye a matsayi na addu'a.

B. Ƙasa cikin tsugunne, da nufin samun cinyoyin a layi ɗaya da ƙasa.

C. Tsaya, kuma taka ƙafar hagu kusa da dama don haka ƙafafu suna tare, nan da nan ƙasa a cikin kunkuntar tsattsauran ra'ayi (tunani: kujera ta zama), ɗaga makamai sama.

D. Tsaya, kuma taka ƙafar dama zuwa gefe kuma ƙasa cikin tsutsa, hannu cikin addu'a.

E.Tsaya, kuma taka ƙafar dama kusa da hagu don haka ƙafafu suna tare, nan da nan suna raguwa cikin kunkuntar tsage, makamai sama don fara wakilci na gaba.

Maimaita sau 10 a kowane gefe.

Squat Pulse

A. Fara tsayawa tare da ƙafafu tare.

B. Juyawa hips baya da ƙasa kamar zai zauna akan kujera.

C. Kasancewa ƙasa a cikin tsugunne, ƙwanƙolin bugun sama da ƙasa yayin riƙe madaidaiciya da ɗaga kirji.

Maimaita don 10 reps.

Lunge zuwa Squat

A. Fara tsayawa tare da ƙafafu tare. Koma ƙafar dama a cikin huhu don duka gwiwoyi sun durƙusa a kusurwoyi 90-digiri. Tsaya kai tsaye da kirji a miƙe.

B. Mataki ƙafar dama gaba don tsayawa, kuma nan da nan ƙasa da hips da glutes a cikin squat. Tsaya, sannan a maimaita a daya bangaren.

Maimaita sau 10 a kowane gefe.

Sumo Squat Pulse

A. Fara da ƙafafu mafi faɗi fiye da nisa-kwatanci baya.

B. Juya kwatangwalo baya da ƙasa zuwa wurin squat. Ajiye baya lebur da madaidaicin takalmin gyaran kafa.

C. Kasance ƙasa ƙasa a cikin squat kuma bugun sama sama ƴan inci kuma baya ƙasa.

Maimaita don 10 reps.

Yoga tare da Ania, Yoga tare da Phyllicia, da Barre tare da Britany yanzu suna rayuwa akan aikace -aikacen SWEAT na musamman, wanda zaku iya saukarwa akan $ 19.99/watan ko $ 119.99/shekara.

Bita don