Izi Zolumpha chingwe HIIT Workout Zidzakutulutsirani Thukuta M'masekondi

Zamkati

• Kuphulika Kwamiyendo iwiri: Mphindi 5
• Dothi: Masekondi 45
• Kulumpha Mwendo Umodzi: Mphindi 2
• Kuphulika Kwamiyendo iwiri: Mphindi 2
• Zowonjezera Zida Zamanja / Zamiyendo: Masekondi 45
• Onaninso za

Kodi simungalimbikitse kuti mufike ku masewera olimbitsa thupi? Pitani! Kwenikweni. Kudumpha chingwe kumawotcha zopatsa mphamvu zopitilira 10 pamphindi ndikulimbitsa miyendo yanu, matako, mapewa, ndi mikono. Ndipo sizitenga nthawi kuti mupeze mphotho yayikulu kuchokera kulimbitsa thupi chingwe cha HIIT. Mutha kuwotcha ma calories 200 mu magawo awiri a mphindi 10 tsiku lililonse (ndiwo ma calories 1,000 pa sabata).

Mukadwala ndi zomwe mumachita kunyumba, kuchita masewera olimbitsa thupi a HIIT kungathandize kuti zinthu zikhale zosangalatsa. Kuphatikiza apo, kulumpha chingwe cha HIIT kulimbitsa thupi ndi njira yabwino yokwanira kuchita masewera olimbitsa thupi mukamayenda - ingoponyani chingwe chanu cholowera mukamanyamula. Mwinanso mudzakhala ndi nyonga mutadumpha mozungulira, inunso. (Zokhudzana: Wophunzitsa Badass uyu Amagawana Chifukwa Chake Kulumpha Chingwe Ndi Chimodzi mwazinthu Zabwino Kwambiri Zolimbitsa Thupi)

Yesani kuwonjezera kulumpha chingwe cha HIIT kulimbitsa thupi monga kutentha kwa mtima kapena monga chothandizira pa dongosolo lanu lamphamvu kapena muchite nokha monga masewera olimbitsa thupi. Kuti mupeze zotsatira zabwino, chitani zolimbitsa thupi zonse za HIIT ndi chingwe cholumpha katatu kapena kasanu pamlungu. Zojambula zamatabwa ndi zokulitsa zimapatsa thupi lanu nthawi yoti mupezenso nthawi yolimbitsa thupi yolumikizira chingwe HIIT ndikulimbitsa maziko anu pamakona onse. (Zogwirizana: Momwe Janine Delaney Adakhalira Wotchuka wa Jump Rope Queen Instagram ali ndi zaka 49)

Ndiye kodi mukuyembekezera chiyani? Tsatirani kuti mudziwe momwe mungachitire HIIT ndi chingwe cholumpha kenako mutenge kulumikiza chingwe HIIT kulimbitsa thupi kuti muyambe thukuta.

Kuphulika Kwamiyendo iwiri: Mphindi 5

A. Kudumphadumpha mosalekeza pamayendedwe okhazikika. Sungani masamba amapewa pansi ndi kumbuyo, chifuwa chikukwezedwa, ndikutera pansi modekha polumikizira chingwe cha HIIT. Yendani chingwe ndi manja, osati manja.

Dothi: Masekondi 45

A. Bweretsani zigongono pansi pa mapewa, mphuno molunjika pamwamba pa zala zazikulu, ndi mapazi motalikirana ndi mapewa. Jambulani batani la m'mimba ndi mkati. Sungani miyendo nthawi yonse. Pumirani kwambiri.

Kulumpha Mwendo Umodzi: Mphindi 2

A. Pitani mosalekeza mwendo umodzi masekondi 30. (Sungani mwendo womwe wakwezedwa patsogolo pa mwendo womwe ukudumpha.)

B. Pitani ku mwendo wina masekondi 30.

C. Bwerezani nthawi ina, masekondi 30 mwendo uliwonse.

Kuphulika Kwamiyendo iwiri: Mphindi 2

A. Dumphani mosalekeza mwachangu momwe mungathere.

Zowonjezera Zida Zamanja / Zamiyendo: Masekondi 45

A. Bwerani m'manja ndi mawondo ndi maloko molunjika m'mapewa ndi mawondo pansi pa chiuno.

B. Kwezani mwendo wakumanzere mpaka kutalika kwa chiuno kwinaku mukutambasulira mkono wakumanja pafupi ndi khutu.

C. Bwererani pakati ndikusintha mbali.

D. Kwezani mwendo wakumanja kuti muthane msinkhu ndikukweza mkono wamanzere pafupi ndi khutu.

E. Bwererani pakati ndipo pitirizani kusinthana kwa masekondi 45.

Bweretsani kuzungulira konseko nthawi ina maulendo awiri.

Onaninso za