Shape Studio: Pakhomo Panyumba Pochita Masewera Olimbitsa Thupi

Zamkati

• HIIT Boxing Strength Circuit
• Khazikitsani 1: Mapazi Achangu + Plyo Lunge
• Ikani 2: Sprawl Row + Double 180
• Khazikitsani 3: Press Box-Sit-up + squat Press
• Onaninso za

Mukayamba kutuluka thukuta, thupi lanu likuchita zambiri kuposa kungopezera zopatsa mphamvu m'ng'anjo."Mkati mwa mphindi 10 zolimbitsa thupi zolimbitsa thupi, mlingo wanu wa mahomoni - kuphatikizapo hormone ya kukula kwaumunthu, epinephrine, ndi norepinephrine - imawonjezeka, ndipo onse omwe amathandizira kagayidwe kanu kagayidwe kake ndikuthandizira kusunga minofu," akutero Jill Kanaley, Ph.D., zakudya. ndi pulofesa wochita masewera olimbitsa thupi ku yunivesite ya Missouri komanso mnzake waku American College of Sports Medicine. (Zokhudzana: Kodi Mungafulumizitsedi Metabolism Yanu?)

Kuyendetsa mayendedwe anu kapena kulimbitsa mphamvu ndikofunikira. Panthawi yolimbitsa thupi, mahomoniwa amatumizidwa kokha pamene zofuna za mphamvu ndi minofu zimafika pamlingo wina wake. Kupitilira apo, azimayi amakonda kutulutsa timadzi tambiri tomwe timakula ndipo amakhala ndi chiwopsezo chachikulu pochita masewera olimbitsa thupi, akutero Kanaley. (Zokhudzana: Chifukwa Chimene Simukupeza Endorphin Rush kuchokera Kukweza Kulemera)

Chizolowezi champhamvu champhamvu chofulumira chimayendetsa mapaketi mwamphamvu kuti mulimbikitse kuchepa kwama metabolism ndikumanga kwamahomoni. Chifukwa chake tidapita kwa mphunzitsi Tatiana Firpo, yemwe kale anali katswiri pa masewera olimbitsa thupi a nkhonya Everybody Fights, yemwe tsopano amatsogolera masewera olimbitsa thupi pa intaneti (kuphatikiza pa berevolutionaire.com), kuti apange gawo lolimbikitsa nkhonya lomwe limafika pamalopo.

"Anthu sangazindikire kuti nkhonya iliyonse imakhala yobwereza kawiri," akutero Firpo. "Mukatambasula kuponya kwanu, mapewa anu ndi pachimake zikugwira ntchito, ndipo kukokera kumbuyo kumakhala kofanana ndi mzere, womwe umakhudzanso msana wanu."

Chizoloŵezi chosuntha zisanu ndi chimodzi chomwe amachiphatikiza - mumapanga masewera olimbitsa thupi a 30-sekondi, kuphatikizapo nkhonya ndi mayendedwe a plyometric - amapititsa patsogolo mphamvu ndi ma dumbbell opepuka. "Powonjezera zolemera, mukupeza ntchito yochulukirapo," akutero. "Ndipo ndi mayendedwe onse ngati otsetsereka ndi abakha, mukuchita squats pamene mukupita." Pitilizani, lumikizanani naye "mu mphete!"

HIIT Boxing Strength Circuit

Momwe imagwirira ntchito: Chitani masekondi 30 oyeserera koyamba pagulu lililonse, kenako masekondi 30 achiwiri. Pitirizani kusinthasintha kawiri (kwa maulendo atatu) musanapite kumalo ena.

Mufunika: Malo oti musunthire ndi ma dumbbells awiri apakatikati

Khazikitsani 1: Mapazi Achangu + Plyo Lunge

Mapazi Othamanga Amakhomerera

A. Yambani kuyimirira mothinana ndi phazi lakumanzere kutsogolo, zibakera zoteteza nkhope, ndikukweza zigongono kuti muyambe.

B. Kukhala pamiyendo ya mapazi anu mutagwada, sungani thupi mwachangu kuchokera kuphazi limodzi kupita kumzake, nthawi yomweyo ndikuponya jabs (nkhonya kutsogolo ndi dzanja lamanzere) ndikuwoloka (nkhonya patsogolo ndi dzanja lamanja).

C. Bwerezani kwa masekondi 30.

Slip Plyo Lunge

A. Yambani pamalo opindika ndi phazi lakumanja kutsogolo ndi mawondo opindika pa madigiri 90 (kapena otsika momwe mungathere), ndi nkhonya zoteteza.

B. Gwirani malo opendekera, lowetsani (zemberani) mapewa anu kumanja kamodzi ndikumanzere ngati mukugwetsa nkhonya.

C. Lumpha ndi kusintha mapazi, ndikutera pang'onopang'ono ndi mwendo wakumanzere kutsogolo. Bwerezani, kutsetsereka mbali zonse ziwiri musanadumphe ndikusintha miyendo kuti mubwererenso kuyamba. (Kuti musinthe, bwererani kumapazi kumbuyo m'malo modumpha. Kuti zikhale zovuta, onjezerani zolemera pamanja.) Bwerezani kwa masekondi 30.

Bwerezani kuyika katatu konse.

Ikani 2: Sprawl Row + Double 180

Sprawl Row

A. Kuyambira poyeserera nkhonya ndi zolemera pansi kutsogolo kwa mapazi mozungulira kupingasa phewa.

B. Ponyani ma uppercuts anayi (mbali zosinthana).

C. Gwadirani kuti mutenge zolemera (kapena, popanda zolemera, bzalani manja pansi paphewa-mulifupi) ndikudumphira kumbuyo kumtunda waukulu.

D. Mzere woyenera kufikira nthiti, kusunga chiuno mozungulira ndipo osagwedezeka mbali ndi mbali. Bwezerani kulemera pansi ndikubwereza kumanzere.

E. Lumphani mapazi kutsogolo ndikuyimirira kubwerera kuti muyambe. Bwerezani kwa masekondi 30.

Pawiri 180

A. Yambani motsimikiza. Ponyani nkhonya zinayi, ma jabs osinthana ndi mitanda.

B. Gulu lokhala ndi zibakera loteteza nkhope, kenako ndikulumpha ndikusinthasintha madigiri a 180 kuti muwone mbali inayo, ndikufika mofulumirirapo.

C. Nthawi yomweyo tulukani ndikusinthasintha madigiri a 180 mbali inayo kuti mubwerere kuti muyambe. (Kuti zikhale zovuta, onjezani zolemera zamanja zopepuka.) Bwerezani kwa masekondi 30.

Khazikitsani 3: Press Box-Sit-up + squat Press

Kukhazikika Kwa Boxer

A. Gonani pansi ndi mapazi mutabzala ndikugwada pansi.

B. Kusunga nkhonya zoteteza nkhope, gwiritsani ntchito abs kuti mukhale pansi pafupifupi 3/4 panjira. Ponyani jab ndi mtanda.

C. Pepani pang'onopang'ono kuti mubwererenso kuyamba. Bwerezani kwa masekondi 30.

Masewera a squat

A. Yambani kuyimirira ndi mapazi okulirapo pang'ono kupingasa m'chiuno, cholemera chilichonse m'manja mokwera paphewa.

B. Ikani mu squat mpaka ntchafu zifanane ndi pansi (kapena motsika momwe mungathere).

C. Limbikirani pakati pa phazi kuti muyime, mukuzungulira mapewa ndi m'chiuno kumanzere kwinaku mukukanikiza dumbbell yakumanja pamwamba, ndikukhazikika dzanja paphewa.

D. Tsitsani dumbbell paphewa ndikuyang'ana kutsogolo, kenako squat kuti muyambe kubwereza kotsatira ndikubwereza mbali inayo. Bwerezani kwa masekondi 30.

Bwerezani kuyika katatu konse.

Onaninso za