Rachel Piskin, yemwe kale anali osewera ndi New York City Ballet ndi amene anayambitsa chipinda chodabwitsa kwambiri cha New York City, ChaiseFitness, adayambitsanso gululi. Chizindikiro chake choyendetsa galimoto chikugwiritsidwa ntchito, kuphatikizapo masewera olimbitsa thupi, ma cardio, ndi ntchito yoyamba, zonse zinapangitsa kuti zovuta zikhale zovuta ndi kuyambitsidwa kwa Theraband, yomwe ingathenso kugwiritsidwa ntchito pofuna kuthetsa vutoli.
Popeza kuti aliyense alibe malo okhala mumzinda wa New York City, Rachel amapereka zolemba zinayi zomwe zimakuyenderani panyumba. Ngati mukusankha kuti mumakonda kalembedwe, onani Piskin's Chaise pa Pulogalamu ya Go yomwe ili ndi mavidiyo anayi omwe amatsitsirana omwe aliyense angathe kutsatira pa intaneti.
1 - Curtsy Arm Extension
Imani pakati pa Theraband ndi phazi lanu lakumanzere, zala, ndipo gwiritsani mapeto a Theraband mmanja mwawo ndi manja anu pansi ndi mbali zanu. Lembani mwendo wanu wakumanja kunja kwa inu, onetsetsani kuti mukhale pa mpira wa phazi lanu kuti mukhale pamalo ochepetsetsa. Lembani Theraband yanu ndi manja anu mmwamba ndikupita kumbali zanu pamene mukugwada pansi, mukuchepetsera mukatikati, mukutsutsana ndi kukana kwa gulu. Bwererani ku malo oyamba ndi kubwereza nthawi 12-20 musanayambe kusintha. Kusunthika kumeneku kumalowera mikono, ulusi, maziko, ndi zinyundo.
Zilimbikitse: Mukakhala pamalo otsika kwambiri, gwiritsani manja ndi miyendo yanu nthawi 10-20 kuti mupitirize kugwiritsira ntchito nyamakazi yanu.
2 - Kuthamanga kwa chidendene
Onetsetsani kuti mukukweza kusintha kwanu ndi kulumikizana, kulingalira, ndi mphamvu yowopsya pamene mukukweza pamwamba pa chidendene (kumatchedwanso plie squat ).
Lembani malekezero a gululo mwamphamvu mozungulira manja anu ndikukulitsa manja anu patsogolo panu kupanga mawonekedwe a katatu ndi thupi lanu. Imani ndi phazi pamtunda pang'onopang'ono, zala zakumaso, zigwada. Kwezani manja anu pamwamba pa mutu wanu ndi kukweza zitsulo kuti mukhale oyenera. Gwetsani mmbuyo musanachite 20 chikwama chazitsulo.
Zilimbikitse: Pitirizani kusinthanitsa pamwamba pa plie ndikuyendetsa miyendo yanu kawiri.
3 - Mbali Yowonjezera Malamulo
Zochita izi zimapangitsa kuti thupi lanu lizizizira, quads, pakati, ndi chapamwamba. Yambani pansi pang'onopang'ono, mwatsatanetsatane pa bondo lanu lakumanja. Lonjezerani mwendo wanu wakumanzere kumbali ya thupi lanu. Ndi Theraband atakulungidwa mu dzanja lanu lamanja, ndi dzanja lanu litayikidwa pansi pansi pa phewa lanu, kukulunga mapeto ena kumanja kwanu ndikukulitsa dzanja lanu lamanzere kumwamba. Lembani mkono wako wa kumanzere kuti chifuwa chako chakumanzere chikuyambe kumbuyo kwa khosi lako. Kwezani mwendo wanu wakumanzere kumka ku denga ndikukweza dzanja lanu lakumanzere molunjika panthawi yomweyo. Pangani makwerero 10-12, kenaka muthamangitse mwendo wanu ndikuwuthamangitsa nthawi 10-20.
Pangani zovutazo: Gwirani mwendo wanu wonyamulidwa mutatha kumaliza mapepala ndi kutsindika ndikuyendetsa phazi lanu katatu.
4 - Plie Masamba
Ikani mapazi anu mwapang'ono pomwe (zala zapafupi zidendene pamodzi) motsutsana ndi khoma. Yambani manja anu mu malo apulumu kuti thupi lanu likhale loyang'ana molunjika kuchokera kumutu kupita ku zidendene. Onetsetsani kuti manja anu ali pansi pa mapewa anu. Kuchokera pa malowa, sungani mchiuno mwanu kumbali ndi khoma ndi zidendene zanu, ndikugwada pansi ndikulowa pansi. Phulani khoma kuti mukulitse miyendo yanu ndi kubwereranso ku malo amwe. Chitani mobwerezabwereza 15 a awiri kapena atatu omwe ali ndi mpumulo pakati pa seti. Zochita izi zimalimbitsa kuwala, mkati ndi kunja, m'chiuno, kumtunda, kumutu, ndi kumtunda.
Pangani zovuta: Pangani kukankhira mmwamba mutabwerera ku malo apulaneti.
Mawu Ochokera
Kumbukirani kuti kumenyana kumagulu kumakhala osiyanasiyana. Ngati mwapeza zovuta za Piskin zovuta kuchita, mwayi mukufunikira kusankha gulu losakaniza. Mofananamo, ngati gulu lomwe mukugwiritsira ntchito likuwoneka kuti silikuwonjezera vuto lililonse, mwinamwake ndi nthawi yoti muphunzire kumbuyo komweku kukana. Ndiponso, kumbukirani kuti muli mu ulamuliro wa digiti ya tautness. Mukhoza kupanga zovuta zotsutsana ndi "kugwedeza" pa gulu ndikuwonjezereka.
Pomaliza, yang'anizani kukana magulu kuti muvale ndi kugwa musanagwiritse ntchito. Chinthu chotsiriza chimene mukufuna ndi gulu loti lizikhala pakati pa zochitika zolimbitsa thupi ndikukuthandizani ngati gulu lalikulu la mphira.