Izi Zolimbitsa Thupi za Abs Pawiri Monga Cardio Pakulimbitsa Thupi Pawiri

Zamkati

• Dera 1
• Dera 2
• Dera 3
• Dera 4
• Kuphulika Kwomaliza
• Onaninso za

Mukamaganiza za mtima, mutha kuganiza kuthamangira panja, kudumphira pa njinga yamoto, kapena kutenga kalasi ya HIIT-chilichonse chomwe chimakutulutsirani thukuta ndikukweza mtima wanu, sichoncho? M'malo mwake, mukudumphira kuchokera ku StairMaster ndikulunjika pamphasa kuti mulowetse "masewero olimbitsa thupi" anu. (Lekani kuwononga nthawi yanu ndi magwiridwe antchito osakwanira-onjezerani kulimbitsa mtima kwanu ndikuwotcha mafuta nthawi yomweyo ndi 30-Day Cardio HIIT Challenge.)

Imani pomwepo chifukwa inu akhoza kumangoyenda komwe kumagwira ntchito zowirikiza m'malo mwake, kukupulumutsirani nthawi yochitira masewera olimbitsa thupi ndikukufikitsani ku zotsatira zomwe mukuzifuna mwachangu. Dara Theodore, mlangizi ku The Fhitting Room ku New York City, adapanga masewera olimbitsa thupi ozungulirawa kuti chizoloŵezi chanu chikhale chachangu. Apa, mupeza masewero olimbitsa thupi omwe angakupangitseni nyonga pakati panu komanso kulimbikitsa kugunda kwa mtima wanu pakukankha kwa cardio-zonse muzolimbitsa thupi zopanda msoko, zosavuta kutsatira. (Dziwani mayendedwe oyambira ngati ma abs awa omwe angakuthandizeni kuphwanya kalasi yanu yotsatira ya spin.)

Momwe imagwirira ntchito: Chitani kusuntha kulikonse pakuzungulira kwa masekondi 45 ndikutsatira masekondi 15 musanabwerezenso dera lawo. Pitani ku dera lotsatirali ndikuchita kusuntha kulikonse kwa masekondi 45 ndikutsatira masekondi 15; kubwereza, ndi zina zotero. Mukamaliza gawo lomaliza la gawo lachiwiri (dera lachinayi), mudzamaliza miniti imodzi ya burpees kuti mugwire ntchito yomaliza.

Zomwe mukufuna: Set ya 5- mpaka 8-mapaundi dumbbells

Dera 1

Squat to Alternating Knee Drive

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno. Khalani mmbuyo mu zidendene kuti muchite squat, kukweza manja mmwamba ndi nkhope yanu.

B. Dulani zidendene ndikuyimirira, kubweretsa bondo lakumanja mpaka pachifuwa ndikugunda zikhato pa bondo. Bweretsani phazi pansi ndikubwereza squat ndikuyendetsa bondo kumanzere. Pitirizani kayendedwe kake, kusinthana mawondo aliyense rep.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

Kusinthana kwa Dumbbell Row kupita ku T-Plank

A. Yambani pamatabwa, mutenge makilogalamu 5 mpaka 8 a mapaipi (imodzi m'dzanja lililonse), mapazi pang'ono kuposa kupingasa kwa m'chiuno.

B. Kwezani dzanja lanu lamanja, ndikutambasula chigongono chakumbuyo kwanu, onetsetsani kuti dzanja lanu likulumikizana ndi torso.

C. Tembenuzani kutsegulira kumanja, ndikulola mapazi kupindika nanu, ndikubweretsa dzanja lamanja molunjika.

D. Sinthani mayendedwe, kubweza dumbbell kumanja pansi musanabwereze mzere ndi mbali T-plank kumanzere.

Chitani masewera olimbitsa thupi kwa masekondi 45, ndikutsatiridwa ndi masekondi 15 opuma.

Bwerezerani mayendedwe 1

Dera 2

Kusinthana Lunge Ndi Dumbbell Wood Chop

A. Imani mutagwira malekezero a dumbbell imodzi yamakilogalamu 5 mpaka 8 m'manja onse pafupi ndi chifuwa.

B. Gwirani kumbuyo kumanja, ndikubweretsa mwendo wakumanja kumbuyo kwanu, ndikuwerama miyendo yonse pamakona a digirii 90.

C. Nthawi yomweyo, kupindika kumanzere, kubweretsa dumbbell kumanzere, kuyandama pafupi ndi pansi. Kankhirani chidendene chakumanzere kuti mubwere kuyimirira. Bwerezani mayendedwe, mapapu ndi phazi lamanzere ndikupotoza kumanja. Pitirizani kusuntha kachitidwe, kusinthanitsa miyendo iliyonse rep.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

Squat Yokakamizidwa Kuti Mukweze

A. Kuchokera kuyimirira, pindani mwachangu m'chiuno kuti muike manja onse pansi patsogolo panu ndikulumphira mapazi onse kumbuyo, ndikulowa m'malo a thabwa. Mofulumira miyendo kubwerera chakunja kwa manja.

B. Nthawi yomweyo tulutsani manja pansi, ndikubweretsa manja owongoka pafupi ndi makutu. Bwerezani.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

Bwerezani DZIKO LAPANSI 2

Dera 3

Dumbbell Skier Swing

A. Imani ndi dumbbell 5 mpaka 8-mapaundi m'dzanja lililonse, mapazi m'lifupi m'lifupi, ndi manja kumbali zanu.

B. Kuyika manja mowongoka, kusinthanitsa ma dumbbells kumbuyo, kumenyetsa m'chiuno, kugwada pang'ono. Paulendo umodzi wothamanga, bwererani kuyimirira ndikuyendetsa manja anu molunjika kutsogolo kwa chibwano. Bwerezani.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

Tuck-Up Ndi Kupotokola

A. Gona pansi ndi miyendo yowongoka yolumikizidwa komanso pamodzi patsogolo panu; manja molunjika ndi kutambasula kumbuyo kwa mutu wanu, zikhatho pamodzi. Kwezani mutu, khosi, ndi chifuwa kuti musunthike kuchokera pansi, mapazi akumanzere kuti asunthikenso pansi.

B. Khalani mwachangu, ndikubweretsa mikono ndi patsogolo, kupotoza kumanzere ndikuyendetsa mawondo opita kuchifuwa. Bwererani pamalo ogona-hover musanabwereze kupotokola kumanja. Pitirizani kayendedwe kake, kusinthana mbali iliyonse.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

DZIKO LONSE 3

Dera 4

Front Kick to Lateral Lunge

A. Imani mutagwira malekezero a dumbbell imodzi ya 5 mpaka 8 m'manja onse pafupi ndi chifuwa.

B. Sungani pamiyendo yakumanzere mukamakweza ndikumenya mwendo wakumanja patsogolo panu.

C. Popanda kugwetsa mwendo wakumanja pansi, sinthani kulemera kupita kumanja ndikubweretsa phazi lamanja pansi, kubwera kumanja kumanja. Dumbbell amakhala pachifuwa ponse mukuyenda. Bwerezani. Sinthani mbali, kukweza, kukankha, ndi mapapu ndi mwendo wakumanzere pagawo lachiwiri la ntchitoyi.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

Scissor Kick

A. Yambani pamalo osanjapo-mutagona kumbuyo ndi mutu, khosi, ndi phewa mutakwezedwa pansi ndipo miyendo yatambasulidwa motalika, mapazi akugwedezeka.

B. Kwezani mikono molunjika ndikuigwira kumbuyo kwa mutu wanu ndi makutu kwinaku mukusintha phazi lakumanja kumanzere ndi kumanzere. Pitirizani kuyenda uku osagwa mapazi kapena mutu.

Chitani masewera olimbitsa thupi kwa masekondi 45, kenako masekondi 15 opuma.

DERA LABWINO 4

Kuphulika Kwomaliza

Burpee

A. Kuchokera kuimirira, pindani mwamsanga m'chiuno kuti muike manja onse pansi patsogolo panu ndikudumphira mapazi onse kumbuyo, ndikugwetsa chifuwa pansi.

B. Nthawi yomweyo kulumpha mapazi kutsogolo kunja kwa manja, bwerani kuimirira, ndi kulumpha mmwamba, kukweza manja kumwamba. Bwerezani.

Chitani masewera olimbitsa thupi kwa mphindi imodzi mwamphamvu kwambiri.

Onaninso za