Ọdịdị Studio: Dance Cardio Core Workout

Ndinaya

• Ịgba egwu Cardio Combo
• Jiri ụkwụ dị elu gafere
• Kick Nzọụkwụ
• Cha-Cha Shuffle
• Ọrụ Ntọala Core
• Mgbakasị igwe
• Na & Ọpụpụ na Band
• Otu-ụkwụ Glute Bridge nwere Band
• Nyochaa maka

Maka isi gị kachasị ike, ị nwere ike ịla ụbọchị ole na ole, n'ezie, ma n'ihi na akwara gị mejupụtara akụkụ nke etiti gị dum (gụnyere azụ gị!), Ị ga-achọ ịgbalite uru ahụ site n'akụkụ niile.

Molly Day, onye nkuzi mgbatị ahụ otu na Equinox na New York na -ekwu, "Nchikota mmegharị mmegharị ahụ na mmega ahụ a na -elekwasị anya na isi gị bụ usoro zuru oke." Site na mmegharị ngwa ngwa dị ka ịwụda squat na ijiji fụliri elu, "ị na-eji isi gị mee ka ahụ gị kwụsie ike, yabụ ụkwụ gị nwere ike ịme mmegharị mbụ," ka ọ na-ekwu. Omume dị otú ahụ na -ewulite ike ịrụ ọrụ n'ime isi gị. Imecha ya na mmegharị isi ezubere iche ga-enyere aka ike ọgwụgwụ akwara ab ndị a siri ike na ike ike. (Lee: Mkpa nke isi isi siri ike - ewezuga ihe ngwugwu isii)

Day achịkọtala omume ndị a kacha mma maka ịkpụ isi gị na mgbatị ahụ Shape Studio kacha ọhụrụ. Soro ya ka ọ na-eduga gị na sekit nke mmega ahụ na-ewusi ike dị elu nke e gosipụtara na klaasị Choreo Cult nke klọb Equinox, nke bụ maka ịkpụ ~ ịtọ ~ mgbe ị na-ewu ahụ ike.

Soro vidiyo ahụ, ma ọ bụ lelee mmegharị dị n'okpuru.

Ịgba egwu Cardio Combo

Otu o si arụ ọrụ: Megharịa mmegharị atọ ndị dị n'okpuru, na-anwale ha nke ọ bụla maka ihe dịka 30 sekọnd. Ozugbo ị marala ndị ahụ, nwaa ịjikọ ha ọnụ: 4 Nzọụkwụ-gafere, nzọụkwụ 2 na 4 Cha-Cha Shuffles. Tụgharịa abụ nkwalite ọkacha mmasị gị, wee hụ ma ị nwere ike ikwugharị kombo maka ihe niile.

Jiri ụkwụ dị elu gafere

A. Malite iguzo n'ụkwụ ọnụ na ogwe aka n'akụkụ.

B. Tụpụ ụkwụ aka nri gaa n'akụkụ, wee pịa aka nri gburugburu n'okirikiri ka ị na-ebuli ikpere aka ekpe n'elu igbe ma na-atụgharị n'ụkwụ na ihu n'akụkụ aka ekpe.

C. Gbada n'ụkwụ aka ekpe iji megharịa n'akụkụ nke ọzọ, were aka aka ekpe na -akụ aka ma na -akwọkwa ikpere aka nri gị ruo n'obi, na -eche ihu ihu diagonally.

Tinyegharịa maka 30 sekọnd.

Kick Nzọụkwụ

A. Malite iji ụkwụ jikọta ọnụ na ogwe aka n'akụkụ.

B. Nzọụkwụ diagonally gaa n'aka ekpe, na-agafe aka n'ihu igbe. Gbaa ụkwụ aka nri elu ka ọ dị mma, gbatịa ogwe aka na diagonal.

C. Laghachi aka n'ihu obi ka ị na -alaghachi azụ n'ụkwụ aka nri. Jiri ụkwụ aka ekpe were, gafee ya n'aka nri, wee jiri ụkwụ aka nri were nzọụkwụ nke atọ gaa na diagonal ziri ezi.

D. Kụọ ụkwụ aka ekpe elu ka ọ dị mma, ka ị na -agbatị ogwe aka gị na diagonal.

Tinyegharịa maka 30 sekọnd.

Cha-Cha Shuffle

A. Malite iguzo n'ụkwụ ọnụ na ogwe aka n'akụkụ.

B. Were obere ụkwụ gaa n'aka nri jiri ụkwụ aka nri, were obere ụkwụ gaa n'aka nri jiri ụkwụ aka ekpe, wee jiri ikpere aka ekpe gaa n'akụkụ obi ka ị na -agbatị ogwe aka nri diagonally gbadaa ụkwụ aka ekpe.

C. Gbada n'ụkwụ aka ekpe ka ịmegharịa n'akụkụ nke ọzọ, were obere nzọ ụkwụ abụọ, wee bulie ikpere aka nri wee gbatịa ogwe aka ekpe diagonally n'elu ikpere aka nri.

Tinyegharịa maka 30 sekọnd.

Ọrụ Ntọala Core

Otu o si arụ ọrụ: Mee mmegharị ọ bụla maka ọnụ ọgụgụ egosipụtara nke reps (ma ọ bụ karịa!) Iji gbaa abs gị ọkụ. Naanị ị ga-eme otu okirikiri. (Mana ọ bụrụ na abs gị anwụchabeghị, nwaa ọzọ!)

Mgbakasị igwe

A. Dinara ihu n'ala ma gbatịa ụkwụ na ogwe aka n'azụ, ogwe aka dị obosara. Welie ubu na ụkwụ n'ala ka ịmalite. (Nhọrọ: Kpọọ obere ihe mgbochi n'akụkụ oghere ukwu abụọ ahụ.)

B. Gbanye ikpere aka nri n'akụkụ igbe wee tụgharịa ikpere aka ekpe iji zute ikpere aka nri.

C. Gbanwee n'akụkụ, gbatịa ụkwụ aka nri ogologo na ịnya ikpere aka ekpe gaa n'obi, na -atụgharị ikpere aka nri iji metụ aka.

Gbalịa maka 20-30 reps, ma ọ bụ megharịa ruo mgbe ị nweghị ike ime ọzọ.

Na & Ọpụpụ na Band

A. Dina ihu n'elu ala na-agbatị ụkwụ na ogwe aka gbatịpụrụ n'elu, biceps site na ntị. Welie ubu na ụkwụ n'ala ka ịmalite. (Nhọrọ: Loop obere nguzogide gburugburu oghere nke ụkwụ abụọ.)

B. Gbaa ogwe aka gị n'akụkụ ma gbuo ikpere ikpere iji wee mee ahụ ahụ, bulie isi gị elu wee lee ihu bọtịnụ afọ.

C. Mgbe ahụ gbatịa ogwe aka na ụkwụ na -agbadala n'ala ka ịlaghachi ịmalite.

Gbalịa mee ugboro 20-30, ma ọ bụ kwugharịa ruo mgbe ị nweghị ike ime ọzọ.

Otu-ụkwụ Glute Bridge nwere Band

A. Dina ihu na ụkwụ a kụrụ n'ala. Gbatịa ụkwụ aka nri gị kwụ ọtọ ruo n'uko ụlọ. (Nhọrọ: Loop otu obere nguzogide gburugburu apata ụkwụ dị n'okpuru ikpere.)

B. Kpatụ úkwù n'okpuru, wee pịa n'ime ụkwụ ụkwụ ka ebuli úkwù, na-ebuli ụkwụ aka nri elu.

C. Jiri nwayọọ gbadaa hips n'ala.

Gbalịa maka 10-20 reps, ma ọ bụ megharịa ruo mgbe ị nweghị ike ime ọzọ. Gbanwee n'akụkụ; kwugharịa.

Mbipụta Eprel 2020

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