SoulCycle Workout ea metsotso e 20 eo u ka e etsang ho baesekele efe kapa efe

Litaba

• "Sena ke Seo U se Tletseng" ka Calvin Harris (ft. Rihanna)
• "Ha ho Chelete" ea Galantis
• "Sebetsa ho tsoa Lapeng" ka Fifth Harmony
• "Ho Uena" by Ariana Grade
• "Ha o khone ho emisa maikutlo!" Ke Justin Timberlake
• "Controlla" ka Drake
• Tlhahlobo bakeng sa

Kamora hora ea thabo ea maobane bosiu, u qetelletse u butse mahlo 'me u bona hora ea 10 hoseng, lihora tse tharo kamora hore sehlopha sa SoulCycle seo u se ngoliselitseng se qale. Whoops. Hammoho le B.E.C., o hloka mofufutso o motle oa mofufutso ho folisa hlooho ea hlooho e bohloko.

Kena: Koetliso ena ea SoulCycle lapeng, e ntlafalitsoeng ke morupeli ea phahameng oa SoulCycle le setsebi se netefalitsoeng sa maemo a leholimo Charlee Atkins. (Related: Morupeli enoa oa SoulCycle o tla U Khothalletsa Hore U Khaotse ho Nyatsa 'Mele oa Hao ka Molemo) Beha lipina tseo u li ratang haholo tsa morao-rao tsa bo-2010, boikoetliso bona ba 'mele o feletseng oa SoulCycle bo kopanya pelo e phunyeletsang pelo e nang le boikoetliso ba toning bo sebetsang maotong, glutes, mokokotlo, matsoho le mahetla. Fetola marikgwe a makgutshwane a ho ya baesekeleng, mme o itokisetse ho palama.

Kamoo e sebetsang kateng: Iketsetse lenane la hau la lipina ka ho bokella lipina tse ka tlase — kapa le etse mola ho Spotify, moo e seng e loketse ho ea teng. Latela litaelo tsa seo u lokelang ho se etsa nakong ea pina e 'ngoe le e' ngoe e ka tlase bakeng sa boikoetliso bo tiileng ba metsotso e 20. U ka lula u eketsa tse 'maloa le freestyle kapa ua pheta ho e atametsa bolelele ba sehlopha se felletseng.

"Sena ke Seo U se Tletseng" ka Calvin Harris (ft. Rihanna)

Boemo:Ba lutse

BPM:~128

Qala ho ikoetlisa ha SoulCycle sebakeng se lutseng ka ho hanyetsa baesekele ho behoa boemong bo itekanetseng ho futhumatsa mesifa ea hau. Tsoela pele ho otlolla maoto le ho sebetsa ho fihlela nako metopa ea pedal ho ts'oana le morethetho oa 'mino. (BTW, khanyetso e tlase haholo ke e 'ngoe ea liphoso tseo u ka li etsang sehlopheng sa spin.)

Bonus Move: U sebelisa morethetho ho u tataisa, eketsa "morethetho oa morethetho", kapa ho chesa li-tricep, ho chesa matsoho.

"Ha ho Chelete" ea Galantis

Boemo: E lutseng ka Lehlakore ho ea ka Lehlakoreng

BPM: ~128

Ha jeme ea EDM e qala, eketsa khanyetso e eketsehileng (hoo e batlang e le habeli ho seo u se qalileng) 'me u tsohe ka ntle ho sesepa ho etsa "lehlakoreng le leng," ho fetola boima ba' mele ka ho le letšehali le ho le letona ho pholletsa le baesekele. Fokotsa maoto ho tsamaisana le morethetho e le hore u tsamaee hammoho le 'mino.

Tsamaea ka Bonus: Emisa "lehlakore" le "tsamaea" ka 'mino. Suthela lipalo tse peli morao 'me u sutumelle mokokotlo oa hau ka morao ho sale, ebe u khutla ho qala lipalo tse peli,' me u phete.

"Sebetsa ho tsoa Lapeng" ka Fifth Harmony

Boemo:Ke lutse le hloa leralla

BPM: ~105

Khutlela setulong bakeng sa karolo e "lutseng ea ho hloa leralla" ea boikoetliso ba SoulCycle. Eketsa khanyetso e eketsehileng (mabapi le tekanyo e 'ngoe e habeli)' me u liehe tempo ea hau le ho feta ho lumellana le ho otla le ho matlafatsa maoto a hau.

Bonus Move: Etsa "push" khahlano le khanyetso, e leng likoloi tse potlakileng tsa metsotsoana e 10 moo u palamang kapele ho feta morethetho oa 'mino.

"Ho Uena" by Ariana Grade

Boemo:Ba lutse

BPM: ~105

Hang ha mantsoe a 'molai oa Ariana a lla ka libui tsa hau, fokotsa khanyetso e le hore e be haufi le seo u qalileng ho sona. Maoto a lokela ho tsamaea kapele 'me a tsamaisane le morethetho oa' mino. Lula u lutse, u eketsa khanyetso ka makhetlo a 3 ho isa ho a 5 ho pholletsa le pina ha u ntse u khomarela lebelo.

Keletso bakeng sa ho eketsa khanyetso Ikemisetse boholo ba khanyetso eo u e kenyang, 'me ea bobeli u ikutloa hore u tloaetse ho hanyetsa hona joale, sebelisa motsotso oo ho itlhahisa le ho eketsa hanyane. Haeba u ne u ntse u ikoetlisa ka har'a studio SoulCycle, morupeli oa hau o ne a ka hooa ka cheseho, "e bule!" (Mona ke tsela eo SoulCycle's retreat e fetotseng mopalami enoa ka eona.)

"Ha o khone ho emisa maikutlo!" Ke Justin Timberlake

Boemo: A lutse ka Boikoetliso ba Matsoho

BPM: ~115

Mofani e mong le e mong o tla tseba hore ha se boikoetliso ba SoulCycle ntle le mosebetsi o itseng oa letsoho. Eketsa khanyetso e le hore maoto a tsamaee ka lebelo ho lekana hore a lule a lumellana le pina, empa butle butle hoo o hlokang ho boloka mokokotlo o le thata ho matlafatsa maoto ao.(Ho bolokehile ho ba le khanyetso ho feta ho se lekane—ha u batle hore maoto a hao a bilike ka mokhoa o tsoileng matsoho.) Ho tsamaea ka morethetho, qala karolong e ka tlaase ea motsamao oa hao ka boikoetliso bona ba matsoho ’me u nyolohele holimo ka ho sisinyeha hore u thehe ntho e itseng. letoto la letsoho. Etsa reps tse 8 tsa e 'ngoe le e' ngoe pele u fetela pele. Tsoela pele u pheta potoloho ho fihlela pina e felile.

• Li-curls tsa Bicep
• Mela
• Likhatiso tsa mahetla
• Likhatiso tsa Triceps

"Controlla" ka Drake

Boemo:Ke eme ka baesekele

Kaha joale u se u sebelisitse mokhoa oa ho ikoetlisa ka SoulCycle, ke nako ea ho phomola. Rola lieta tsa hao 'me ka bonolo u tlohele baesekele. Sebelisa metsotso e seng mekae u otlolla li-quads, li-hamstrings, letheka le mahetla. (Haeba u utloa bohloko bo bohloko ba morao, leka ho otlolla kamora ho ohla.)

Tlhahlobo bakeng sa