URachel Piskin, owayengumdansa neNew York City Ballet futhi umsunguli we-studio ye-New York City-based Fitness Fitness Fitness, u-ChaiseFitness, uye wavuselela ukuqeqeshwa kweqembu. Isignesha yakhe ye-studio iyahamba iyinhlanganisela yokuzivocavoca kwe-ballet, i-cardio, nomsebenzi oyinhloko, konke kwenza kube nzima nakakhulu ukuqaliswa kwe-Theraband, ibhande elide elibhekene ne-flat elingasetshenziswa ukukhulisa inselele cishe noma yikuphi ukuvivinya umzimba.
Njengoba unikezwe ukuthi akuwona wonke umuntu onokunethezeka kokuhlala endaweni yaseNew York City, uRachel unikezela izinyathelo ezine ezigxile emlenzeni nasemacinini ongazama ekhaya. Uma unquma ukuthi uyathanda isitayela sesimiso, hlola uhlelo lwe-Piskin's Chaise ohlelweni lwe-Go olunevidiyo amane yokusakazwa noma ubani angalandela ku-intanethi.
I-1 - Curtsy Arm Extension
Hamba phakathi kwe-Theraband ngonyawo lwakho lwesobunxele, izinyawo zakho zaphuma, futhi ubambe umkhawulo owodwa weTheraband esandleni ngasinye ngezandla zakho phansi ngezinhlangothi zakho. Khomba umlenze wakho wangakwesokudla ngemuva kwakho, uqiniseke ukuthi uhlala ebhola lonyawo lwakho, ngakho-ke usesikhathini sokupheka. Donsa i-Theraband yakho kanye nezingalo zakho uphinde uphume ezinhlangothini zakho njengoba uguqa ngamadolo akho kancane, wehlisela endaweni ejulile ye-curtsy, elwa nokuphikiswa kwebhande. Buyela esimweni sokuqala bese uphinda izikhathi ezingu-12-20 ngaphambi kokushintsha izinhlangothi. Lokhu kuhambela kuhloswe izingalo, ugwetshiwe, umgogodla, kanye nezintambo.
Yenze kube nzima: Uma usesikhundleni esiphansi se-curtsy, vula izingalo zakho nemilenze izikhathi ezingu-10 ukuze uqhubeke uhlanganyela nezithombe zakho nezithombe.
2 - Ukuphakama kwesithende esiphezulu
Gxila ekuthuthukiseni ukuhamba kwakho kanye nokulungiswa, ukulinganisela, nokuqina okwesibhakabhakeni ngenkathi wenza izikhwama zezintambo eziphakeme (eyaziwa nangokuthi i- plie squat ).
Gcoba ukuphela kwebhande ngokushelela ngezandla zakho bese welula izingalo zakho phambi kwakho ukwakha isimo senxantathu ngomzimba wakho. Yima ngezinyawo ezinqeni kude, izinzwane ziphenduke, futhi uguqe ngamadolo. Phakamisa izingalo zakho ngaphezu kwekhanda lakho uphakamise izithende zakho ngokulinganisela. Yehlisa emuva ngaphambi kokwenza ukukhishwa kwezingqikithi ezingu-20.
Yenze kube nzima: Gcina ibhalansi phezulu kwe-plie bese uhambisa imilenze yakho izikhathi ezingu-20.
3 - Side Leg extension
Lokhu kuhloswe kuhloswe nge-glutes, quads, core, kanye nomzimba ophezulu. Qala phansi phansi, ulinganise emadolweni akho okunene. Nweba umlenze wakho wesokunxele ngqo ohlangothini lomzimba wakho. Njengoba i-Theraband igqoke esandleni sakho sokunene, ngesandla sakho sibeke phansi phansi kwehlombe lakho, gqoka olunye uhlangothi ngakwesokunxele sakho bese wandisa isandla sakho sokunxele esibhakabhakeni. Bend i-elbow yakho yesokunxele ukuze isibhamu sakho sokunxele siqale entanyeni yakho. Phakamisa umlenze wakho wesobunxele uphakele esigxotsheni bese unwebisa ingalo yakho kwesokunxele ngqo ngesikhathi esifanayo. Yenza imiklamo ye-10-12, bese ubamba umlenze wakho uphakamise futhi uwushise izikhathi ezingu-10-20.
Yenze kube nzima: Bamba umlenze wakho ophakanyisiwe ngemuva kokuqeda ukushayela nephuzu futhi uguqule unyawo lwakho izikhathi eziyishumi.
4 - Plie Planks
Faka izinyawo zakho endaweni ethile (izinzwane zihlukaniswe izithende ndawonye) ngokumelene nodonga. Hamba izandla zakho endaweni yeplanki ukuze umzimba wakho uhlele umugqa oqondile kusuka ekhanda kuya ezithende. Qinisekisa ukuthi izintende zezandla zakho ziqondile ngqo emahlombe akho. Kusukela kuleso sikhundla, cindezela izinyathelo zakho emuva odongeni nasezithende zakho, uguqa ngamadolo kuya phansi ubeke endaweni yeplié iplanki. Phonsa odongeni ukwandisa imilenze yakho bese ubuyela endaweni yeplanki. Yenza izintambo ezingu-15 zamabili kuya kwezingu-3 zihlelwe ngokuphumula phakathi kwamaqoqo. Lokhu kuqinisa i-gliti, izintambo zangaphakathi nezangaphandle, izinyathelo, izintambo, umgogodla nomzimba ophezulu.
Yenze kube nzima: Yenza i-push-up ngemuva kokubuyela endaweni yeplanki.
Izwi elivela
Khumbula ukuthi izigaba zokumelana zikhona ezinhlobonhlobo zamazinga okuphikisa. Uma uthola ezinye izinto zokuzivocavoca zikaPiskin cishe ezingenakwenzeka ukwenza, amathuba okudinga ukhethe ibhande elinokumelana kancane. Ngokufanayo, uma ibhendi oyisebenzisayo ibonakala ingezeli inselelo nhlobo, cishe yisikhathi sokuphothula ezingeni elilandelayo lokumelana. Futhi, khumbula ukuthi ulawula izinga le-band of tautness. Ungenza inselele yokumelana nokukhanya ngokuyinselele ngoku "ukukhahlela" ebhentshini bese ukwandisa ukungezwani.
Okokugcina, hlola amaqembu akho ukumelana nokugqoka nokukhala ngaphambi kokusetshenziswa ngalunye. Into yokugcina oyifunayo iwukuba ibhendi liphule phakathi kokuzivocavoca futhi lishaye uthanda i-band enkulu ye-raber.