Chitani izi HIIT Workout Pamadzi Kuti Muyambitse Ma Abs Anu Mozama

Zamkati

• Katatu kasakanizidwe
• Mndandanda wa Plank
• Mndandanda Woyimirira
• Mndandanda wa Tabletop
• Mndandanda Wophulika
• Kankhani-Up Series
• Mndandanda Wammbali Wammbali
• Mndandanda wa ABS
• Onaninso za

ICYMI, pali masewera olimbitsa thupi omwe akutenga maiwe kulikonse. Ganizirani izi ngati kusakaniza pakati pa kukwera paddle boarding ndi kalasi yanu yolimbitsa thupi. (Izi ndi zomwe muyenera kudziwa za SUP-ing, ndi chifukwa chake muyenera kuyesa chilimwechi.) Tsopano mutha kuchita barre, HIIT, ndi yoga pamene kwenikweni ~ floating~ pamadzi. Chifukwa chiyani mumenya dziwe m'malo mwa studio? Kuyika masewera olimbitsa thupi pamadzi kumawonjezera gawo latsopano lazochita zomwe simungathe kuzifika pansi. Onjezerani zovuta zolozera pa umodzi mwamatayeti otenthetserako othinana ndipo mwadzidzidzi ma squat oyambira sakhala osavuta komanso mayendedwe osavuta ndiosatheka. Gawo lalikulu: Kugwa kumangotanthauza kupita kukasambira padziwe.

Maonekedwe agwirizana ndi imodzi mwamakampani oyamba kuyambitsa izi, Glide Fit, kuti ayese kulimbitsa thupi kwa HIIT / yoga pamadzi ku Manhattan-khalani pa Maonekedwe Tsamba la Facebook. Ndipo ngakhale kugwira ntchito pamadzi kumawonjezera vuto lina, mutha kuchita izi mosasunthika kwanu-zonse zomwe mukusowa ndi mphasa wa yoga! (Mukufuna kuyesa Glide Fit IRL? Onani malo awo padziko lonse lapansi, kapena gulani mat anu omwe amatha kufufuma kuti mugwiritse ntchito padziwe lanu.)

Kusintha kwa yoga: Tsatirani ndi mphindi 15 zolimbitsa thupi za yoga muvidiyoyi, kapena chitani kuthamanga kwa yoga (maseŵera a yoga awa kwa anthu omwe amadana ndi yoga ndi abwino kwambiri ngati ofunda).

Katatu kasakanizidwe

A. Plank: Yambani pamalo okwera matabwa. Gwirani kwa masekondi 10.

B. Gulu: Imani ndi mapazi kutambalala m'chiuno ndi mikono pamwamba, ma biceps ndimakutu. Khalani m'chiuno mmbuyo ndikugwada m'ma squat. Chitani 10 reps.

C. Triceps dip: Yambani poyang'ana patebulo, mapazi atagona pansi, mawondo ataloza, ndi migwalangwa pansi ndikugwiranso chala chakumaso. Kwezani m'chiuno ndikugwada mowongoka kuti muchepetse thupi mainchesi angapo. Limbikirani pansi ndi manja owongoka. Chitani 10 reps.

Mndandanda wa Plank

A. Plank to down dog: Yambani pamalo okwera matabwa. Tulutsani mpweya ndikusunthira m'chiuno galu wotsikira, ndikupanga "V" wokhotakhota ndi thupi. Pumani mpweya ndikusunthira kutsogolo kubwerera ku thabwa. Chitani 10 reps.

B. Wokwera mapiri a Slow-mo: Kuchokera kumtunda wapamwamba, phazi lamanja kutsogolo masentimita angapo kumbuyo kwa dzanja lamanja, kenako nkubwereza ndi phazi lamanzere. Bwererani kumapazi anu, kenako phondani kumanzere. Bwerezani kwa masekondi 30.

C. Shin tap: Kuchokera pamalo apamwamba, yendetsani dzanja lamanzere kupita pakatikati ndikukweza dzanja lamanja patsogolo. Tulutsani ndi kusunthira m'chiuno galu wotsika, ndikupanga "V" wokhotakhota ndi thupi, ndikufikira dzanja lamanja kumanzere. Lembani ndi kusunthira kutsogolo ku thabwa, dzanja lamanja likutambasula patsogolo. Chitani 10 reps.

Chitani masekondi 30 akuchedwa kukwera phiri, kenako kubwereza matepi ena mbali inayo, kenako masekondi 30 a omwe akukwera phiri pang'onopang'ono kapena mwachangu.

Mndandanda Woyimirira

A. Bwalo: Imani ndi mapazi motalikirana m'lifupi m'lifupi ndi mikono pamwamba, makutu a biceps. Khalani m'chiuno mmbuyo ndikugwada m'ma squat. Chitani 10 reps.

B.Zosinthidwa burpee: Imani. Pindani patsogolo ndikuyika mitengo ya kanjedza pansi kutsogolo kwa mapazi. Bweretsani mapazi ku thabwa lalitali, kenaka muwatsogolere m'manja ndikuyimirira. Bwerezani kwa masekondi 30.

C. Relevé squat: Imani ndi mapazi m'lifupi mchiuno ndikutambasula manja, ma biceps ndi makutu, ndikukweza chidendene chakumanja kuti chikwaniritse mpira wakumanja. Khalani m'chiuno mmbuyo ndikugwada m'ma squat. Chitani 10 reps.

Chitani ma burpees masekondi 30, ndikuwonjezera kulumpha ngati kungatheke. Bwerezani squat ya relevé, kubwereza ka 10 ndikukweza chidendene choyang'ana, kenaka chitani masekondi 30 a burpees kuwonjezera kulumpha ndi kukankha-mmwamba ngati n'kotheka.

Mndandanda wa Tabletop

A. Paddle pamtengo: Yambani patebulopo pamagolo ndi mawondo. Kankhira mwendo wamanja kumbali ndikuukokera kumbuyo, ngati kuti ukukankha pamadzi. Chitani 10 reps.

B. thabwa: Yambani pamalo okwera matabwa. Gwiritsani masekondi 30.

Bwerezani A ndi B, kupalasa mbali inayo.

Chitani gawo limodzi la Triple Combo, kenako nkubwereza mndandanda wa Tabletop. Pumulani kwa masekondi 30.

Mndandanda Wophulika

A. Ng'ombe ikukweza: Imani ndi mapazi m'lifupi m'lifupi ndi zala zanu kuloza kutsogolo. Kwezani zidendene kuti mubwere pamipira yamapazi, kuonetsetsa kuti akakolo sakutuluka kunja. Kutsikira kumbuyo poyambira. Chitani 10 reps. Pa seti yachiwiri, sonyezani zala zala zala za 45-degree. Mu seti yachitatu, ikani ndi mapazi mulifupi ndikukhala pa sumo squat. Pa seti yachinayi, sumo kulumpha squats kuchokera pamalowa.

B. Kutembenuza squats: Imani ndi mapazi kutambalala m'chiuno. Khalani m'chiuno mmbuyo ndikugwada m'ma squat, kenako ndikulumpha, kutembenukira madigiri 90 kumanja, ndikufika mu squat ina. Bwerezani mpaka mutayang'ananso kutsogolo. Njira ina ya seti iliyonse.

C. Mapazi othamanga: Mawondo opindika, dumphani mwachangu kuchokera phazi limodzi kupita ku linalo kwa masekondi 30.

Chitani 4 seti. Chitani gawo limodzi la Triple Combo. Pumulani kwa masekondi 30.

Kankhani-Up Series

A. Kukankha kwakukulu: Yambani pamalo okwera matabwa okhala ndi mikono yotambasuka. Pindani zigono m'mbali kuti muchepetse thupi, kenaka kanikizani m'manja kuti mubwerere pomwe adayambira. Chitani 10 reps.

B. Phukusi locheperako: Kuchokera pa thabwa lokwera, phazi lamanja kuchokera pa mainchesi angapo, kenako phazi lamanzere kuchokera mainchesi angapo, kenako phazi lamanja mkati ndi phazi lamanzere mkati. Bwerezani kwa masekondi 30.

Kukankhira kwina: Yambani pamalo okwera matabwa ndi kanjedza pansi pa mapewa. Lembani zigongono kumbuyo kumbuyo kwa thupi, kenako dinani m'mitende kuti mubwerere poyambira. Chitani 10 reps.

D. Mwala wamatabwa: Kuchokera pa thabwa lokwera, phazi lamanja kuchokera pa mainchesi angapo, kenako phazi lamanzere kuchokera mainchesi angapo, kenako phazi lamanja mkati ndi phazi lamanzere mkati. Bwerezani kwa masekondi 15. Kenaka pangani ma jacks okhazikika, ndikudumphira mapazi onse nthawi imodzi. Bwerezani kwa masekondi 15.

Mndandanda Wammbali Wammbali

A. Mwendo wa thabwa wam'mbali kwezani: Yambani pambali yamatabwa kudzanja lamanja ndi bondo lamanja pansi ndikukweza mchiuno. Kwezani mwendo wamanzere molunjika, kenako pang'onopang'ono pansi. Chitani 10 reps.

B.Mbali yazala yakumanja: Kuchokera apa, kwezani mwendo wakumanzere wowongoka kutsogolo ndi kumbuyo kuti mupange bwalo laling'ono, ngati kuti mukumiza zala m'madzi. Chitani 10 reps.

C. Chidendene chammbali chimakoka: Kuchokera pamalowa, tambani mwendo wakumanzere chakumbuyo pang'ono ndikukokera chidendene pansi, ndikuweramira ku glute, kenako bwererani ku thabwa lakumbali. Chitani 10 reps.

Bwerezani mbali inayo.

Mndandanda wa ABS

A. mkati ndi kunja: Yambani kukhala pansi, manja pansi kumbuyo kwa chiuno, zala zolozera ku glutes. Kwezani zidendene pansi ndi kutambasula miyendo kutsogolo, kutsamira torso pang'ono kumbuyo. Kokani maondo molunjika pachifuwa, kenaka tambani kuti muyambe kubwerezanso. Chitani 10 reps.

B. Zosintha zaku Russia: Kuchokera pamalowo, kwezani zidendene kotero ma shoti amafanana ndi nthaka ndikukweza manja kuti agwirizane patsogolo pa chifuwa. Sinthasintha miyendo kuti mugwire zala kumanja, kenako kumanzere. Bwerezani kwa masekondi 30.

C. Pazenera patebulo: Yambani poyang'ana patebulo, mapazi atagona pansi, mawondo ataloza, ndi migwalangwa pansi ndikugwiranso chala chakumaso. Kwezani m'chiuno kuti mupange mzere wolunjika kuchokera mapewa mpaka mawondo. Gwiritsani masekondi 15.

Bwerezani A mpaka C.

D. M'munsi mwa mwendo: Gona chafufumimba pansi ndi miyendo yotambasulira ku denga, mapazi ali m'chiuno ndi mapazi opindika. Pepani miyendo pansi, kenako kwezani kuti mubwerere poyambira. Chitani 10 reps.

E. Hip kwezani: Gona chafufumimba pansi ndi miyendo yotambasulira ku denga, mapazi ali m'chiuno ndi mapazi opindika. Sinthani mapazi patsogolo pang'ono pamwamba pa torso ndikuchita abs kuti mukweze chiuno mainchesi angapo kuchokera pansi. Chitani 10 reps.

F. Njinga crunch: Gona moyang'anizana pansi, ndi kutambasula miyendo, kuyendayenda mainchesi angapo kuchokera pansi ndi manja kumbuyo kwa mutu, zigongono zikulozera. Jambulani bondo lamanzere moyandikira pachifuwa, mozungulira mozungulira kuti mugwire chigongono chakumanja kumanzere. Sinthani, kutambasula mwendo wanu wamanzere ndikukokera bondo lamanja. Bwerezani kwa masekondi 30.

G.Chigoba: Gona pansi, ndikutambasula miyendo, mapazi ndi mapewa akuyenda masentimita angapo pansi. Kwezani mwendo wamanja m'chiuno ndipo gwirani pang'ono kumbuyo kwa ng'ombe. Sinthani, kutsitsa mwendo wakumanja kuti ugwedezeke ndikufutukula mwendo wamanzere m'chiuno. Ndiye 1 rep. Chitani 10 reps.

Onaninso za