Rachel Piskin, aimbova dhani neNew York City Ballet uye muvambi weNew York City-based fitness boutique studio studio, ChaiseFitness, akadzorerazve kubatana kwebhande. Chikwangwani chake chema studio chinoshandiswa chichibatanidza maitiro e-ballet, cardio, uye basa guru, zvose zvakanyanyisa zvakaoma nekuiswa kweTheraband, kureba, kubatana kushandiswa band kunogona kushandiswa kukonzera dambudziko rekuita chero basa chero ripi neripi.
Zvichipa kuti havasi vanhu vose vane humbozha hwekugara muNew York City, Rachel anopa maitiro mana uye maitiro aunokwanisa kuedza kumba. Kana ukasarudza iwe kufanana nemafambiro ehurongwa, tarisa Piskin's Chaise purogiramu yeGo kuenda ine mavhidhiyo emasangano mana ayo ani zvake anogona kutevera paIndaneti.
1 - Curtsy Arm Extension
Mira pakati peTheraband nerutsoka rwako rworuboshwe, gumbo rakaguma, uye ubatisise rumwe rutivi rweTheraband mune rumwe ruoko nemaoko ako pasi nemativi ako. Tarisa gumbo rako rokurudyi kunze kwako, uine chokwadi chekugara pabhokisi retsoka dzako kuitira kuti iwe uri munzvimbo yakagadzikana. Tora Theraband yako uye maoko uye uende kumativi ako apo iwe unonama zvishoma nezvishoma mabvi ako, uchiderera mukati memvura yakadzika, uchishanda mukurwisana kweboka. Dzokera kunzvimbo yekutanga uye dzokorora kaviri kusvika makumi maviri nemaviri musati washandura mapande. Iko kunofanirwa kunokonzera zvombo, gumbo, nheyo, uye nyundo.
Itai kuti zvive zvakaoma: Kana uchinge uri mumamiriro ekudzivirira pasi, fungidza maoko ako nemakumbo nguva 10-20 kuti uwedzere kubatanidzwa iwe gorosi uye hamstrings.
2 - High Heel Lifts
Tarisa pakuvandudza mararamiro ako uye kuenzanirana, kuenzanisa, uye simba rinokudzwa paunenge uchiita zvikwiriso zvitsitsinho zvepamusoro (zvinonziwo plie squat ).
Putira mhedziso yebhanhire zvakasimba zvakapoteredza maoko ako uye wedzera maoko ako pamberi pako kuti uite katatu katatu nemuviri wako. Simira netsoka dzechiuno zvakasara kure, zvigunwe zvakasununguka, uye pfugama namabvi ako. Simudzai maoko enyu pamusoro pemusoro wenyu uye simudzai zvitsitsinho muchiyero. Pasi pfupi usati watanga usati waita 20 zvikwereti zvitsitsinho.
Itai kuti zvive zvakaoma: Chengetedza uwandu hwepamusoro peplie uye fambisa makumbo ako kanomwe.
3 - Chikamu Chekuwedzera
Ichi chiito chinokanganisa marara, quads, core, uye kumusoro. Tanga pavhu pasi muchifugiso, uenzanise pamabvi ako okurudyi. Wedzera rutsoka rwako rworuboshwe kurudyi rwemuviri wako. NeTheraband yakaputirwa muruoko rwenyu rworudyi, ruoko rwenyu ruiswa pasi pasi pasi pefudzi renyu, zviputire rumwe rutivi muruboshwe rwenyu uye muwedzere ruoko rwenyu rworuboshwe kumatenga. Bhorera chikwangwani chako chekuruboshwe kuitira kuti chibhakera chako chemanheru chinotangira mushure mako. Simudza rutsoka rwako rworuboshwe kusvikira kumusoro uye uwedzere ruoko rwako rworuboshwe panguva imwe chete. Ita zvikwereti 10-12, zvino ita kuti mutsipa wako usimudzire uye uupise nguva 10-20.
Itai kuti zvive zvakaoma: Batisisa gumbo rako rakasimudza mushure mekuzadza mapurisa uye pfungwa uye fambisa tsoka dzako gumi.
4 - Plie Planks
Isa tsoka dzako mune zvishoma (zvigunwe zvakaparadzana zvitsvene pamwe chete) kurwisana nemadziro. Tambanudza maoko ako kunze kweplanha kuitira kuti muviri wako uite mutsara wakarurama kubva pamusoro kuenda kune zvitsitsinho. Iva nechokwadi chekuti matende ako ari pasi pemafudzi ako. Kubva pane izvi, sunga zviuno zvako kumadziro uye zvitsitsinho zvako, uchikotama namabvi akananga pasi kusvika pane plié plank. Bvisai rusvingo kuti muwedzere makumbo enyu uye dzokera kumapuranga. Ita 15 reps yeviri kusvika kune mitatu yakagadzikana nezororo pakati pemisasa. Izvi zvinowedzera kubwinya, mukati uye kunze kwebandauko, mahudyu, nyundo, gumbo, uye kumusoro.
Itai kuti zvive zvakaoma: Ita pushing-up mushure mekunge mazodzokera kumapuranga.
Shoko Rinobva
Ramba uchifunga kuti kupikisa zvikwata zvinouya nenzira dzakasiyana-siyana dzokuramba. Kana iwe ukawana zvimwe zvekudzidzira kwaPiskin zvisingakwanisi kuita, mikana iwe unofanirwa kusarudza bhande risina kudzivisa. Saizvozvowo, kana bhanhire rauri kushandisa rinenge risingawedzeri dambudziko zvachose, zvichida nguva yekupedza kusvika kune imwe nzira yekuramba. Uyewo, yeuka kuti iwe uri mukutonga kwechikwata chema band. Iwe unogona kuita kuti kupikisa kwechiedza kuve kwakaoma zvikuru ne "kukwidza" pane boka uye kuwedzera kukakavara.
Pakupedzisira, chengetedza kupikisa mapoka mapfekete nekusvimha misodzi vasati vashandisa. Chinhu chekupedzisira chamunoda ndechokuti bhendi iparadze mukati mekuvhima uye ichikutorera iwe se giant rubber band.