Agility Cone Drills Zomwe Zidzasokoneze Kuthamanga Kwanu (ndi Kuyaka kwa Kalori)

Zamkati

• Konzekera
• In-and-Out Kubowola
• Cross-Cone Hop
• Malire
• Sewerani Patsogolo ndi Kumbuyo
• Onaninso za

Zochita zanu za HIIT zitha kukhala zikuchita ntchito ziwiri kuti mukweze kulimba kwanu, ndipo zimangotengera udzu, mchenga, kapena malo oti mukweze kuchokera ku ma spintervals, atero mphunzitsi Jacqueline Kasen wochokera ku Anatomy pa kalabu yolimbitsa thupi ya 1220 ku Miami Beach. (Mukusintha kwa ma sprints? Yesani kulimbitsa thupi komwe kumayaka mafuta.)

"Pogwiritsa ntchito ma cones pochita masewera olimbitsa thupi a HIIT, mumayang'ana kwambiri kutayika kwa mafuta komanso kuphunzitsidwa bwino komanso luso lamagalimoto," akutero Kasen. Zochita izi zimafuna kuti musunthe mundege zonse zitatu zoyenda kutsogolo / kumbuyo, kutsogolo, ndi kuzungulira-kulemba minofu ingapo, kugwedeza kugunda kwa mtima wanu, ndikulowetsa ubongo wanu. Sikuti izi ndizofanana ndi kutentha kwamafuta ambiri, komanso zimakonza bwino makina anu ndikulamulira kuti muziyenda mwachangu ndimphamvu komanso molondola. (Yesaninso Tabata yamphindi 4 kuti mulimbikitse kutha ndi mphamvu zanu.)

Chizolowezi cha Kasen pano chimanyamula zabwino zonse pakati pa ma cones asanu apulasitiki. Ngakhale pamafunika kuyenda kokongola, chofunikira ndikutulutsa mpweya kumapeto kwa kubowola kulikonse. Lamulo labwino la chala chachikulu: Ngati simukufuna mphindi yonse pakati pa kuzungulira kuti mubwerere, simukukankha mokwanira. Kodi mumaboola izi kamodzi kapena kawiri pa sabata, ndipo mudzazindikira msanga kuchuluka kwakwezerani masewera anu munthawi zina.

Mufunika: Choyimira nthawi, mzere wotseguka wa danga pafupifupi 25 mpaka 30 m'litali, ndi ma cones asanu. (Palibe ma cone? Sinthanitsani zinthu za tsiku ndi tsiku monga nsapato.)

Momwe imagwirira ntchito: Chitani kutentha kwamphamvu. (Iyenera kutenga pafupifupi mphindi 10.) Kenako chitani zoyeserera zilizonse zothamanga, kusinthana masekondi 30 a ntchito ndi mphindi imodzi yopuma pamndandanda wama seti omwe awonetsedwa.

Nthawi yonse: Mphindi 30

Konzekera

• Tizilombo tating'onoting'ono tating'onoting'ono (Mangirirani m'chiuno kuti muyike kanjedza pansi; pitani panja. Ndi miyendo yowongoka, yendani mapazi ndi manja ndikuyimirira.)
• Zala 10 zakumanja zimakhudza mbali iliyonse
• 20 kumenya matako, kusinthasintha mbali
• Kutambasula kumafikira mbali zonse ziwiri (Kuyimirira, onjezera mwendo wamanzere mtunda ndi chidendene pansi; pindani patsogolo kuti mufike kudzanja lamanja mopepuka kukoka zala zakumanzere. Sinthani mbali; kubwereza.)
• Kusintha kwa miyendo 10 mbali iliyonse

In-and-Out Kubowola

Ikani ma cones awiri pansi pafupifupi 1 phazi motalikirana ndi kuyimirira pakati pawo. Yendani mwachangu phazi lakumanja kumanja ndi kunja kwa kondomu yakumanja, kenako phazi lakumanzere kumanzere ndi kumanzere. Yambirani mwendo wamanja pomwepo, kenako ndikumanzere. Pitirizani kwa masekondi 30. Pumulani kwa mphindi imodzi. Ndiye kuzungulira 1. Chitani zozungulira zinayi, kusinthana phazi lotsogolera kuzungulira kulikonse.

Sangalalani: M'malo modumphira pa cones, igwiritseni ntchito ngati kalozera wodumphira pansi ndi kutuluka.

Cross-Cone Hop

Ikani ma cones asanu pansi mu X malo pafupifupi 1 1/2 mita kupatula. Mphero iliyonse ya X ndi bokosi limodzi. Kuyang'ana kutali ndi koni yapakati, yambani kuyimirira mwendo wakumanja m'bokosi pamwamba pa X. Dumphirani mozungulira kumbuyo kupita kumanja, mubokosi lotsatira. Kenako, pitani mpaka pansi, kenako ndikutsalira, kenako mubwerere pamwamba. Pitirizani motsatira wotchi kwa masekondi 15, kenaka bwererani kumbuyo ndikupita motsutsa kwa masekondi 15. Pumulani kwa mphindi imodzi. Bwerezani kumanzere. Ndiye kuzungulira 1. Pangani 3 kuzungulira.

Sila pansi: Dumphani ndi mapazi onse awiri.

Malire

Ikani ma cones asanu pansi mu mzere wa zig-zag pafupifupi mamita atatu kusiyanasiyana. Imani kumbuyo kwa kondomu yoyamba, mozungulira kumanzere kwake, ndimizere yamagudumu yoyandikira patsogolo panu. Kokani phazi lakumanzere (gwedezani manja kumbuyo kwanu) ndikutsogola kupita kumanja. Tengani phazi lamanja pafupi ndi kondomu yoyamba. Kokani phazi lamanja kupita kutsogolo ndi kumanzere, ndikufika kumanzere kumanzere pafupi ndi kondomu yachiwiri. Pitirizani chitsanzo ichi. Pamapeto pake, tembenukani ndikubwereza mbali ina. Pitirizani kwa masekondi 30. Pumulani kwa mphindi imodzi. Ndi 1 round. Pangani 2 kuzungulira.

Wonjezerani: Mukatera phazi limodzi, musakhudze phazi lina musanapite mbali inayo.

Sewerani Patsogolo ndi Kumbuyo

Siyani ma cones ali momwemo monga momwe munachitira kale. Yang'anani moyandikana ndi ma cone, imani kumanzere kwa kondomu yakumanzere kwambiri. Sakanizani kutsogolo ndi kuzungulira kumanja kwa kondomu yoyamba, kenako kumbuyo ndi kuzungulira kondomu yachiwiri, kenako kutsogolo ndi kuzungulira ku kolona yachitatu. Pitilizani motere. Pamapeto pa ma cones, sinthani kusunthira kumbuyo kusunthanso. Bwerezani kwa masekondi 30.Pumulani kwa mphindi imodzi. Ndi 1 round. Pangani maulendo 4.

Onjezani Mmwamba: Chitani burpee mukafika kumapeto kwa mzere.

Onaninso za