Ntchito Yoyeserera Ndege Yoyendetsa Ndege Yoyaka Ma calories Opanda

Zamkati

• 26-Minute Assault Bike Workout
• Mzere 1
• Raundi 2
• Raundi 3
• Raundi 4
• Mzere 5
• Raundi 6
• Mzere 7
• Mzere 8
• Raundi 9
• Round 10
• Raundi 11
• Mzere 12
• Onaninso za

Bike njinga (yomwe nthawi zambiri imadziwika ndi dzina loti "Assault AirBike" kapena "Assault njinga") ili mgulu lowotcha lokha lokha, kuphatikiza zomwe zikuchita kupopera zida pamakina oyenda kumtunda ndi mwendo -kutsimikizira mphamvu yakuyendetsa njinga motsutsana ndi kukana kwakukulu.

Mosiyana ndi oyendetsa njinga zamkati, zomwe zimatha kusintha kulimbana ndi kokhotakhota kosavuta, njinga yamagalimoto imagwiritsa ntchito zimakupiza (ndichifukwa chake amatchedwanso njinga yamafani) kuti ipangitse kulimbana ndi mphepo, kotero mukamavuta kwambiri, kupondaponda kumavuta . Pakadali pano, chifuwa chanu, msana, mikono, ma abs, ndi ma obliques amajambulidwa kawiri mukamakankha mwamphamvu ndikukoka zogwirira ntchito kuti mupange mphamvu zambiri komanso liwiro.

"Simutha kutaya nthawi ndikuchulukirachulukira," atero a Ian Armond, oyang'anira pulogalamu ku Basecamp Fitness ku Santa Monica, California, yemwe amadziwika ndi masewera olimbitsa thupi a HIIT a Assault AirBike. "Palibe khama lomwe mungagwire lomwe njinga silingafanane, chifukwa chake kuwotcha kwa kalori sikungakhale kopanda malire."

Zedi, mutha kugwiritsa ntchito njingayi pakulimbitsa thupi mopirira, koma imawala ndikukankhira kwakanthawi kochepa (ganizirani: HIIT), akutero Armond, chifukwa chake adapanga masewera olimbitsa thupi panjinga iyi, kusinthira masekondi 40 akuyendetsa njinga zamoto. ndi zolimbitsa thupi zolimbitsa thupi. Mangirirani mapazi anu pamapazi ndikukwera ngati gehena, kugwira zogwirira ntchito mwamphamvu pamene mukuzikankhira kunja ndi kuzikokera mkati ndi mphamvu zambiri momwe mungathere - pamene mukupita molimbika, mumapanga kukana kwambiri ndi kutentha kwakukulu komwe mumapeza panthawiyi. kulimbitsa thupi kwa njinga zamoto. "Mumalimbitsa thupi lanu lonse ndikukankhira ku cardio max kuti mupeze zotsatira zachangu," akutero Armond. (Zogwirizana: Ubwino Wathanzi Labwino Wanyumba)

FYI, mwina mukumva kuti mukulephera kutopa nthawi yonse yochita masewera olimbitsa thupi chifukwa simupuma - koma ndiye mfundoyi. "Njinga ya Assault siyikulolani kuti mukwere phiri chifukwa simungakwanitse kuzolowera," akutero. "Ndi malo okoma osungunuka mafuta ndikumanga minofu chifukwa mumangokankhidwira kunja kwa malo anu abwino."

Yesani kulimbitsa thupi kwake kwa Assault AirBike: Tikuganiza kuti mudzakhala okonda (pun) amene mumachita thupi lanu.

26-Minute Assault Bike Workout

Mufunika: Njinga yamoto, monga Assault AirBike. Malo ambiri ochitira masewera olimbitsa thupi ali nawo; funsani mphunzitsi kuti akulozereni ngati mukufuna thandizo. Kapena, ngati mumangokhalira kulakalaka njinga zamoto, lingalirani kugula Assault AirBike kunyumba yanu yochitira masewera olimbitsa thupi. (Gulani, $ 699, amazon.com)

Momwe imagwirira ntchito: Musanayambe kulimbitsa thupi kwa njinga zamoto, yambani ndi kutentha. Kenako, malizitsani masekondi 40 osinthasintha masekondi 40 pa njinga (kuwombera kuyesera kwa ma watt 250 kapena kupitilira apo) ndi masekondi 40 olimbitsa thupi, kutenga masekondi 20 kuti musinthe pakati pa masewera olimbitsa thupi a njinga zamoto.

Konzekera: Chitani miniti imodzi bondo lililonse likuyenda, kenako nyongolotsi (kuchokera poyimirira, pindani patsogolo ndikuyenda manja kuti mukhale thabwa, yendani mapazi, kenako imani, bwerezani).

Mzere 1

Pedal mwachangu momwe mungatherekwa 40 masekondi. Tengani masekondi 20 kuti mutsike pa njinga.

Chitani ma jacks odumpha40 masekondi. Tengani masekondi 20 kuti mukwere njinga.

Raundi 2

Pedal mwachangu momwe mungathereMasekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Chitani mwendo wowongokanjinga imathamanga kwa masekondi 40: Gona chafufumimba pansi manja kumbuyo kwa mutu ndi mikono yopindika, miyendo yayitali ndikuyendayenda pansi. Kwezani mwendo wakumanzere ndikuzungulira torso kuti mugwire chigongono chakumanja ku bondo lakumanzere; sinthani mbali ndikubwereza. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere panjinga.

Raundi 3

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike panjinga.

Kodi mphamvu okwera mapiri kwaMasekondi 40: Yambani pansi pa thabwa pa kanjedza. Yendani phazi lakumanzere kupita kunja kwa dzanja lamanzere. Chiyembekezo kusintha mbali. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere njinga.

Raundi 4

Pewani mwachangu momwe mungathereMasekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Kodi kudumpha 180 kudumphira masekondi 40: Imani ndi mapazi otambalala m'chiuno ndi mikono mbali. Squat, kenako kudumphani momwe mungathere, mozungulira mlengalenga kuti muyang'ane mbali ina. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere njinga.

Mzere 5

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Kodi squat lateral mwendo umakweza masekondi 40: Imani ndi mapazi otambalala m'chiuno ndi mikono mbali. Squat, ndiye imani, kukweza kumanzere mwendo mpaka mbali mpaka m'chiuno. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere panjinga.

Raundi 6

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Chitani zolimbitsa masekondi 40: Gona pansi ndikukweza mikono pamwamba ndi miyendo. Kwezani torso ndi miyendo, kubwera pa tailbone kuti thupi likhale V. Lower. Bwerezani. Tengani masekondi 20 kuti mukwere panjinga.

Mzere 7

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike panjinga.

Chitani masewera othamanga masekondi 40: Kuyambira pomwepo, pitani kupita kumanzere, mutatsikira mwendo wamanzere, ndikubweretsanso mwendo wamanja ndikudutsa kumanzere, mukamayandikira dzanja lamanja kukhudza phazi lamanzere. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere njinga.

Mzere 8

Pewani mwachangu momwe mungathereMasekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Chitani blastoff push-ups kwa masekondi 40: Yambirani pamalo opindika pansi ndi manja otambasulidwa patsogolo panu. Thupi lakumapeto kutsogolo kukhala thabwa, kenako ndikankhirani kamodzi, ndikukankhira kumbuyo kuti muyambe. Bwerezani. Tengani masekondi 20 kuti mukwere panjinga.

Raundi 9

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike panjinga.

Chitani ma kick kwa masekondi 40: Imani ndi mapazi otambalala m'chiuno ndi mikono mbali. Yendani mwendo wakumanja kubwerera kumbuyo, ndikuwerama mkono wakumanja kutsogolo ndi dzanja lamanzere kumbuyo. Imani mwendo wakumanzere, mukukankha mwendo wamanja kutsogolo ndikuyendetsa mikono mbali inayo. Bwerezani kwa masekondi 20. Sinthani mbali; bwerezani. Tengani masekondi 20 kuti mukwere panjinga.

Round 10

Pewani mwachangu momwe mungathereMasekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Chitani mawondo am'mbali a matabwa kwa masekondi 40: Yambani pansi pa thabwa lakumanzere la kanjedza. Bweretsani chigongono chakumanja ndi bondo kuti mugwire pafupi ndi mchiuno. Bwerezani kwa masekondi 20. Sinthani mbali; bwerezani. Tengani masekondi 20 kuti mukwere njinga.

Raundi 11

Pewani mwachangu momwe mungathereMasekondi 40. Tengani masekondi 20 kuti mutsike pa njinga.

Kodi mapulani amayenda masekondi 40: Yambani pansi pa thabwa la kanjedza. M'munsi mpaka pamkono thabwani mkono umodzi panthawi. Bwererani ku thabwa pazanja limodzi dzanja limodzi. Pitirizani kusinthana mbali. Tengani masekondi 20 kuti mukwere njinga.

Mzere 12

Pedal mwachangu momwe mungathere kwa masekondi 40. Tengani masekondi 20 kuti mutsike panjinga.

Kodi sizzle sprawls kwa masekondi 40: Thamangani m'malo mwanu ndi mapazi achangu. Masekondi 5 mpaka 10 aliwonse, kugwa, kutsitsa thupi lonse pansi. Tulukani ndipo nthawi yomweyo kuyambiranso mofulumira mapazi. Bwerezani.

Onaninso za