Kayla Itsines 'SWEAT App Ingowonjezera Mapulogalamu Anayi Atsopano a HIIT Omwe Alinso Ndi China kwa Aliyense

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• 4 Mapulogalamu Atsopano a SWEAT HIIT Workout
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Palibe kukayika kuti Kayla Itsines ndiye mfumukazi yoyambirira yophunzitsira kwambiri. Pulogalamu ya SWEAT yoyambitsa nawo pulogalamu yolimbitsa thupi ya mphindi 28 yochokera ku HIIT yapanga anthu ambiri kuyambira pomwe idayamba mu 2014, ndipo yapatsa mphamvu azimayi padziko lonse lapansi kuti akwaniritse zambiri pakulimbitsa thupi kwawo kuyambira pamenepo. Itsines yakhala ikulamula kuti isangobweretsa nkhope ndi machitidwe atsopano ku gulu la SWEAT laophunzitsa komanso kutulutsanso mapulogalamu atsopano olimbitsa thupi. Pa gawo lotsatira la kusinthika kwake, komabe, akubwerera kuzinthu zoyambira.

Pamodzi ndi ophunzitsa a SWEAT a Chontel Duncan, Britany Williams, ndi Monica Jones, Itsines yangoyambitsa mapulogalamu anayi atsopano a HIIT Lolemba pokhapokha pa pulogalamu ya SWEAT. Oyenera oyamba kumene komanso othamanga otsogola mofananamo, pulogalamu iliyonse ikukumbutsani kuti palibe kulimbitsa thupi kwina komwe kuli ndi njira yosungitsira kukhala odzichepetsa ngati HIIT. (Zokhudzana: Ubwino wa 8 wa Maphunziro Apakati-Intensity Interval Training)

"Nditangoyamba kumene kukhala wophunzitsa, ndinayamba kukonda masewera olimbitsa thupi, ndipo ndimakonda kwambiri masiku ano," adagawana nawo a Itsines pofalitsa nkhani. "Maphunziro apamwamba kwambiri ndi achangu, osangalatsa, komanso ovuta, ndipo ndimakonda kuwona azimayi akupeza momwe angathere atakakamira kupitilira zomwe akuganiza kuti ndizotheka, kaya kumaliza masewera olimbitsa thupi kapena kumaliza ntchito ina." (Yogwirizana: Ntchito Yapakatikati Yaphunziro Yogwirira Ntchito Mukakhala Ndi Nthawi Yochepa Kwambiri)

Wophunzitsa, wazamalonda, ndi amayi adawonjezeranso kuti adawoneratu momwe maphunziro a HIIT angathandizire anthu kukhala amphamvu, olimbikitsidwa, komanso opatsidwa mphamvu kuti asinthe mbali zonse za moyo wawo. "Ngakhale mutakhala olimba bwanji, maphunziro a HIIT ndiabwino kuti mukhale olimba mtima, ndipo ndili wokondwa kuyambitsa mapulogalamu anayi atsopanowa a SWEAT kuti athandizire azimayi ochulukirapo kuti apitilize maphunziro awo," adatero. (Zokhudzana: Kayla Itsines Adalengeza Nkhani Zazikulu ndi Thukuta Lake App)

4 Mapulogalamu Atsopano a SWEAT HIIT Workout

Pali china chake kwa aliyense amene ali ndi zowonjezera zaposachedwa kwambiri pamndandanda wautali kale wamasewera omwe akufuna. Nazi zina zomwe mungayembekezere kuchokera kwa aliyense, kotero mutha kusankha njira yomwe ikugwirizana bwino ndi kalembedwe kanu kapena zolinga zanu:

Wapakatikati: HIIT Cardio ndi Abs ndi Kayla Ndi pulogalamu yolimbitsa thupi yapakatikati ya milungu isanu ndi umodzi yomwe imakhala ndi mphamvu zambiri komanso masewera olimbitsa thupi omwe amapangidwira aliyense amene akufuna kukulitsa maphunziro awo. Ngati mungafune, mutha kusankha milungu ingapo yoyambira kuchita masewera olimbitsa thupi musanadumphe pulogalamu yamagulu apakati a Itsines kuti muthandizire kukhazikitsa kapena kulimbitsa thupi lanu poyamba. (Zogwirizana: Pulogalamu ya SWEAT Yangoyambitsa Mapulogalamu 4 Atsopano Othandiza Olimbitsa Thupi)

Mukamaliza kulimbitsa thupi kwa mphindi 30 pamlungu, komanso zolimbitsa thupi ziwiri zomwe mungawonjezere kapena kusinthana ndi mapulogalamu anu ngati mulibe nthawi. Ngakhale zolimbitsa thupi zonse za Itsines zimayang'ana kwambiri mayendedwe othamanga kwambiri a cardio, pulogalamu yake, makamaka, imatsindika kwambiri ntchito yayikulu, komanso. Kuti muchite bwino pulogalamuyi, mufunika ma dumbbells, chingwe cholumpha, magulu olimbana, kettlebell, komanso mwayi wampando kapena benchi. (Zokhudzana: Nayi Momwe Ndondomeko Yolimbitsa Thupi Yamlungu ndi mlungu Imawonekera)

Zapamwamba:Thupi Lathunthu HIIT ndi Chontel, motsogozedwa ndi katswiri wa Muay Thai Chontel Duncan, ndi pulogalamu ya masabata a 10 yomwe siili yolemetsa. Njirayi sinapangidwe kuti izikhala ya newbies, koma makamaka omwe amakhala pakati pa ochita masewera olimbitsa thupi omwe akumva kukhala okonzeka kuwonjezera kuyesetsa kwawo. Pulogalamuyi imaphatikizapo zolimbitsa thupi zitatu, mphindi 30, sabata limodzi, kuphatikiza zolimbitsa thupi zazifupi zochepa. Pulogalamuyi ifunikiranso ma dumbbells, chingwe cholumpha, magulu olimbana, kettlebell, komanso kufikira mpando kapena benchi. (Zokhudzana: Zida Zotsika Panyumba Zolimbitsa Thupi Kuti Mutsirize Kulimbitsa Thupi Kulikonse Kunyumba)

Wapakatikati:Mpweya Wapamwamba Kwambiri ndi Britany, Wopangidwa ndi wophunzitsa Britany Williams ndi pulogalamu yayifupi yomwe imatenga milungu isanu ndi umodzi ndipo ndi yabwino kwa aliyense. Imakhala ndi makalasi atatu sabata iliyonse, kuphatikiza mitundu iwiri yosankha yolimbitsa thupi komanso kulimbana nayo. Kalasi iliyonse imakhala ndi mphindi 30-35 ndipo imagawika mphindi zinayi mpaka zisanu ndi zitatu zomwe zimaphatikizira kusunthika kwamphamvu mwamphamvu komanso zolimbitsa thupi zomwe zimakuthandizani kuti mukhale ndi mtima wopirira komanso kulimbitsa minofu yayikulu, yolimba ndi minofu yaying'ono yomwe ili yofunikira kuti pakhale bata . (Yogwirizana: SWEAT App Yangoyambitsidwa kumene Barre ndi Yoga Workout Yophatikiza Ophunzitsa Atsopano)

Chomwe chili chosangalatsa kwambiri pa njirayi, ndikuti, mosiyana ndi mawonekedwe a pulogalamu ya GIF, makalasi a pulogalamu yatsopano ya Williams's HIIT barre akupezeka kudzera pa kanema wotsatiridwa, kotero mutha kuyanjana ndi mlangizi munthawi yeniyeni. . Pa pulogalamuyi, mudzafunika ma dumbbells, magulu ang'onoang'ono olimbana ndi loop, ndi mwayi wokhala ndi mpando. (Zokhudzana: Kulimbitsa Thupi Lathunthu Kunyumba Kwa Barre)

Woyambira: HIIT ndi Monica Amatsogozedwa ndi mphunzitsi waluso Monica Jones, woyambitsa mnzake wa Bash Boxing, masewera olimbitsa thupi a ku Virginia omwe amadziwika ndi masewera olimbitsa thupi a mphindi 45. A Jones amabweretsa ukadaulo wawo ku SWEAT kudzera pulogalamuyi yomwe imaphatikiza mayendedwe olimba kwambiri komanso nkhonya zamithunzi, zoganizira njira zopititsira patsogolo kukonza thupi lanu.

Pulogalamu ya Jones ya milungu inayi imapangidwira oyamba kumene ndipo imapereka masewera olimbitsa thupi kwa mphindi 20 komanso gawo lankhonya losasankha sabata iliyonse. Maphunziro a thupi lonse amaphatikizapo mayendedwe amphamvu ndi okhazikika omwe amatsatiridwa ndi kuphulika kwafupipafupi kwa maulendo a HIIT ndi kuphatikiza kwa nkhonya kuti mutu wanu ukhale pamasewera. Gawo labwino kwambiri? Zolimbitsa thupi mu pulogalamuyi zimafuna zida za zero ndipo zitha kuchitika mosavuta ndi malo ochepa. (Zokhudzana: Chifukwa Chake Muyenera Kuyambitsa Boxing ASAP)

Takonzeka kuchita chimodzi mwama pulogalamu apadera a SWEAT a HIIT? Ingotsitsani pulogalamu ya SWEAT ndikusankha pulogalamu, ophunzitsa, kapena masitayilo olimbitsa thupi omwe amalankhula nanu. Simungathe kusankha? Yesani onse. (Sabata yanu yoyamba ndi yaulere, ndipo mukayamba kukondana, pitirizani kugwiritsa ntchito pulogalamuyi $ 20 / mwezi kapena $ 120 / chaka.) Kaya mukungoyamba kumene (kapena kuyambiranso, tiyeni tikhale owona mtima) kapena junkie wa bonafide HIIT, awa Mapulogalamu atsopanowa a SWEAT atsimikiza kukuyanjanitsani ndi badass yanu yamkati.

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