Powered-Up Plank Workout Yomwe Imakulepheretsani Kuvuta Kwambiri

Zamkati

• Dera 1
• Air Squat kupita ku Squat Jump
• Plank Tap Climbers
• Triceps Kankhirani-Kumtunda / Kutulutsa M'chiuno / Kukweza Mwendo
• Zamgululi Plane Knee-to-Elbow
• Dera 2
• Lateral Lunge Plyo
• Plank Up / Down ndi Jacks
• Kusuntha Plank Yotsatira Kuti Mukakakamize
• Mbali ya Plank Tap
• Dera 3
• Sumo Squat / Sumo Squat Jump
• Kusuntha Panther Plank
• Forearm Plank Alternation Hip Dip/Walk-Ups
• Kufikira Kwa Plank
• Onaninso za

Kuyambira mkalasi mpaka kampu yamatumba, matabwa ali paliponse-ndipo ndichifukwa choti palibe chomwe chimawagunda kuti alimbitse maziko anu, atero ophunzitsa Kira Stokes, wopanga Njira Yotsimikizika, maphunziro apamwamba. "Minofu yamkati [kuphatikizapo abs, kumbuyo, ndi glutes] imalimbikitsa kuyenda konsekonse kwa thupi lanu," akutero Stokes. "Kuwalimbitsa kumakulitsa magwiridwe antchito, kupewa kuvulala, ndikupangitsa kuti zochitika zatsiku ndi tsiku zizikhala zosavuta." Osatchulanso kugwedeza m'chiuno. (Jumpstart flatter abs podziwa zakudya zabwino komanso zoyipa kwambiri kwa iwo.)

Koma thabwa lokhazikika silimakhala lokwera kwambiri pamlingo wowotcha kalori, chifukwa cha ichi cha HIIT quickie, Stokes adaphika mitundu yosunthira yomwe imakulolani kuwotchera mukalimba ndikuwonjezera kuphulika kwa plyometric kuwotcha zinthu mochulukira. Ntchito yanu kudzera m'mabwalo atatu ang'onoang'ono: "Pitirizani kuyenda kuti kugunda kwa mtima wanu kukhalebe komanso kutsitsimutsa kagayidwe kanu," akutero.

Ndipo onetsetsani kuti matabwa anu ali pachimake: Choyamba, manja anu kapena manja anu ayenera kukhala pansi pa mapewa anu. Bweretsani mapewa anu kumbuyo, jambulani mchombo wanu kumbuyo kwanu, finyani ma glute anu (kotero kuti matako anu aziwoneka osalala), ndikulumikiza m'chiuno mwanu kuti zigwirizane ndi chiuno chanu, akutero Stokes. "Izi zimateteza msana wanu ndipo zimakuthandizani kuti mugwirizane ndi ma glutes kuti mulimbitse kumbuyo kwanu komanso abs yanu," akufotokoza. Pomaliza, phatikizani ma quads anu ndikudutsa zidendene zanu kuti mutalikitse ana anu. Kodi muli ndi mawonekedwe anu? Zabwino- mwakonzeka (re) kukumana ndi thabwa. (Kondani zomwe Kira adachita? Kenako, onani zovuta zamasiku 30 zomwe adapangira Maonekedwe.)

Mufunika: mphasa ndizosankha.

Momwe imagwirira ntchito: Chitani chilichonse cha maulendo atatu musanapite pa yotsatira.

Dera 1

Air Squat kupita ku Squat Jump

A. Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno, mikono ndi mbali.

B. Chitani 1 squat. Nthawi yomweyo tulukani 1 squat.

C. Pitirizani kusinthana kwa masekondi 30

Plank Tap Climbers

A. Yambani pansi pa thabwa la kanjedza. Dinani dzanja lamanja paphewa lakumanzere. Sinthani mbali; bwerezani. Bwerezani.

B. Kenako kokerani mwendo wakumanja wakumanja pachifuwa; sinthani mbali, bwerezani. Bwerezani.

C. Pitilizani matepi osinthasintha ndi okwera mapiri kwa masekondi 45.

Triceps Kankhirani-Kumtunda / Kutulutsa M'chiuno / Kukweza Mwendo

A. Yambani pansi pa thabwa la kanjedza. Chitani 1 kukankha-mmwamba.

B. Kulemera kwakumanja kudzanja lamanja ndikusinthasintha kukhala mbali yamanja yakumanja, kupondaponda mapazi. Dulani m'chiuno 2 mpaka 3 mainchesi. Bwererani ku thabwa lakumbali. Bwerezani.

C. Kwezani mwendo wakumanzere pafupifupi mapazi awiri, kenako m'munsi. Bwerezani.

D. Bwererani poyambira. Chitani 1 kukankhira mmwamba ndikusintha mbali (mbali yakumanja kumanja); kubwereza ndondomeko yonse.

E. Pitirizani kwa mphindi imodzi.

Pansi: Mukakhala m'mbali, siyani kukweza mwendo m'malo mwake bwererani molunjika kuti muyambe.

Zamgululi Plane Knee-to-Elbow

A. Yambani pansi pansi papulatifomu. Bweretsani bondo lakumanja kuti likhudze chigongono chakumanja.

B. Bwererani poyambira. Sinthani mbali; bwerezani.

C. Pitirizani kusinthana mbali kwa masekondi 30.

Yonjezerani: Mukabweretsa bondo m'zigongono, onjezerani mwendo mmbuyo, ndikungoyendetsa mwendo mainchesi awiri kuchokera pansi mpaka masekondi awiri. Pitirizani mbali yomweyo kwa masekondi 15. Sinthani mbali; bwerezani.

Dera 2

Lateral Lunge Plyo

A. Imani ndi mapazi limodzi, manja mchiuno kuyamba. Yendetsani phazi lakumanja kutambalala kumanja (zala zikuloza kutsogolo), kupindika mwendo wakumanja madigiri 90 (mwendo wakumanzere ndi wowongoka).

B. Bwererani poyambira. Bwerezani, nthawi ino kulumpha kubwerera kuti muyambe.

C. Pitilizani kusinthitsa cholumikizira chotsatira ndikulumphalumpha kwapambuyo kwa masekondi 30. Sinthani mbali; bwerezani.

Plank Up / Down ndi Jacks

A. Yambani pansi pa thabwa la kanjedza. Pansi pa mkono wakumanja, kenako kumanzere.

B. Lembani mmbuyo mpaka kumanja, kenako kumanzere. Sinthani mbali; bwerezani.

C. Kenako, tulutsani mapazi, kenako nthawi yomweyo alowetseni kuti muyambe. Bwerezani.

D. Pitirizani kusinthana zokwera-pansi ndi ma jacks a matabwa kwa mphindi imodzi.

Kusuntha Plank Yotsatira Kuti Mukakakamize

A. Yambani pansi pa thabwa la kanjedza. Nthawi yomweyo yendani dzanja lamanja ndi phazi kumanja, ndikutsatiridwa ndi dzanja lamanzere ndi phazi lakumanzere. Bwerezani.

B. Chitani chimodzi. Sinthani mbali; bwerezani.

C. Pitilizani kusinthana kwa mphindi imodzi.

Onjezani Mmwamba: Bweretsani kukankha-mmwamba ndi 1 burpee.

Mbali ya Plank Tap

A. Yambani pansi pansi papulatifomu. Sinthani zolemera pa mkono wakumanja ndikuzungulirani thabwa lakumanja, kupondaponda mapazi.

B. Dinani phazi lamanzere mpaka pansi patsogolo pa thupi, kenako kumbuyo kwanu.

C. Pitilizani matepi osinthira pansi kwa masekondi 30. Sinthani mbali; bwerezani.

Pansi: Kuchokera pa thabwa lakumbali, dinani phazi lakumanzere kupita pansi kutsogolo kwa thupi kwa masekondi 15. Dinani phazi lakumanzere mpaka pansi kumbuyo kwanu kwa masekondi 15. Sinthani mbali; bwerezani.

Dera 3

Sumo Squat / Sumo Squat Jump

A. Imani ndi mapazi otalikirapo pang'ono kuposa m'lifupi mwake m'chiuno, zala zala zala zala zala 45, mkono ndi mbali.

B. Chitani squat 1. Nthawi yomweyo kulumpha 1 squat.

C. Pitirizani kusinthana kwa masekondi 30.

Kusuntha Panther Plank

A. Yambani patebulo lapamwamba ndi mawondo akukweza mainchesi awiri pansi.

B. Nthawi yomweyo yendani kumanja ndi kumanzere kutsogolo mainchesi 2, kenako kumanzere ndi phazi lamanja. Pitirizani magawo atatu.

C. Bwererani poyambira. Kwezani dzanja lamanja ndi phazi lakumanzere kuchoka pansi, kukhudza dzanja lamanja kupita ku bondo lakumanzere. Sinthani mbali; kubwereza motsatizana. Bwerezani.

D. Chotsatira, pendani dzanja lamanja ndi phazi lakumanzere cham'mbuyo mainchesi awiri, kenako kumanzere ndi phazi lamanja. Pitirizani magawo atatu.

E. Bwererani poyambira. Lembani zigongono kuti athe kuloza pang'ono ku nthiti kuti muchepetse torso mainchesi angapo, kenako ndikanikizire kumbuyo. Bwerezani.

F. Bwerezani ndondomeko yonseyi kangapo momwe mungathere kwa mphindi imodzi.

Sitani Pansi: Kuchokera pa tebulo lapamwamba (ndi mawondo atakwezedwa), kwezani dzanja lamanja ndi phazi lamanzere pansi mainchesi awiri. Gwiritsani masekondi 3 mpaka 5. Sinthani mbali, kukweza dzanja lamanzere ndi phazi lamanja. Gwirani kwa masekondi 3 mpaka 5. Pitilizani kusinthana kwa mphindi imodzi.

Forearm Plank Alternation Hip Dip/Walk-Ups

A. Yambani pansi pa thabwa pamanja. Ikani m'chiuno kumanja, kenako kumanzere. Bwerezani kawiri.

B. Yendani kumapazi kumanja, kusunthira m'chiuno mmbuyo ndikukwera pansi pagalu. Yendani mapazi kubwerera ku thabwa.

C. Pitilizani kusinthana kwa gudumu ndikusunthira galu kwa mphindi imodzi.

Kufikira Kwa Plank

A. Yambani pansi pa thabwa la kanjedza.

B. Lonjezerani dzanja lamanja kutsogolo ndi mwendo wamanzere kumbuyo; gwirani masekondi awiri. Sinthani mbali; bwerezani.

C. Pitirizani kusinthana mbali kwa mphindi imodzi.

Yonjezerani: Kuchokera pa thabwa, kwezani dzanja lamanja kutsogolo ndikubwezeretsanso mwendo wamanzere. Bweretsani chigongono chakumanja ku bondo lakumanzere, kenako mutambasulire kumbuyo. Sinthani mbali; bwerezani. Pitirizani kusinthana mbali kwa mphindi imodzi.

Onaninso za