Pyramid HIIT Workout Formula Yomwe Imamanga Metabolism Yachangu

Zamkati

• Piramidi 1
• Piramidi 2
• Piramidi 3
• Onaninso za

"Kulimbitsa thupi kumeneku ndi gawo lamoto wa Cardio," akutero Amy Dixon, wogwirizira gulu lankhondo la Firestarter ku Equinox ku Los Angeles, yemwe adapanga zomwe zili pansipa.Kalasiyo imakupangitsani kukankhira kwa 15, kenako 30, kenako masekondi 45 mwamphamvu kwambiri-kenako mubwerere pansi "piramidi" kwa masekondi 45, 30, ndi 15 - ndi masekondi 15 okha opumula pakati.

"Chifukwa simuchira bwino pakati pa seti, mukugwira ntchito mwamphamvu zomwe zingakupangitseni kukhala bwino ndikuwongolera magwiridwe antchito," akutero Dixon. Komanso, mudzawotcha zopatsa mphamvu zazikulu panjira-komanso pambuyo pa kulimbitsa thupi. (Nazi zina momwe mungakulitsire nthawi yopuma pa HIIT.)

Piramidi iliyonse (ganizirani ngati kagawo kakang'ono) imakhala ndi machitidwe awiri osinthasintha omwe amalunjika thupi m'njira zosiyanasiyana. Izi zikutanthauza kuti simudzatopa nthawi iliyonse yomwe mungathere kuti musapereke zonse.

Mudzatulutsa mapiramidi atatu. Pambuyo pa chilichonse, muyenera kumverera ngati mwapita mwamphamvu kotero kuti mukufuna kuyimitsa ndikuchira kwathunthu. M'malo mwake, mumachita mphindi ziwiri pang'onopang'ono musanapite ku piramidi yotsatira.

"Kafukufuku akuwonetsa kuti kuchira kwanthawi yayitali kuyambira mphindi ziwiri mpaka zinayi ndiye malo abwino okonzekeretsa thupi lanu kuti likwaniritse gawo lina mwamphamvu chonchi," Dixon akufotokoza. (Kukhazikika koyenera ndikofunikira masiku opumuliranso, FYI.) Pamapeto pa gawoli, minofu yonse yomaliza idzakhala ikukwapulidwa. Ndipo metabolism yanu? Idzayaka moto.

Mufunika: Gawo laling'ono lokwera limasunthira mmwamba kapena pansi (ngati mukufuna)

Momwe imagwirira ntchito: Yambani ndi kutentha. Kenako malizitsani piramidi iliyonse kamodzi, kusinthana pakati pa masewera olimbitsa thupi A ndi B kwa nthawi yosiyana ndi masekondi 15 opumula pakatha nthawi iliyonse. Mukamaliza piramidi iliyonse, yambiraninso kwa mphindi ziwiri mosachedwa pothamangira kutsogolo ndi kubwerera kumbuyo (kapena kuthamanga kwa mphindi imodzi, kenako ndikuchita masewera olimbitsa thupi kwa mphindi imodzi).

Konzekera: Chitani masekondi 30 iliyonse mwa kusinthana mbali ndi mbali squats (kuyenda mwendo wakumanja kupita kumanja, zala zikuyang'ana kutsogolo, ndi kugwada bondo lakumanja kuti mutsike ndi squat ndi mwendo wakumanzere wowongoka; bwererani poyambira, sinthani mbali, ndi kubwereza), triceps. kukankha, kusinthanitsa mapindidwe akutsogolo (kukhudza zala mpaka pansi ngati zingatheke) ndi kutambasula kwa m'chiuno (kuyimilira, kubwerera mmbuyo pang'ono), ndikusinthanso kukankha kwamatako ndi mawondo akutali. Bwerezani.

Piramidi 1

Chikole Cha Spider Lunge

A. Yambani pansi pa thabwa la kanjedza.

B. Dumphani mwendo wakumanzere kupita kunja kwa dzanja lamanzere pamene mukugwira dzanja lamanzere kupita ku phewa lakumanja.

C. Bwererani kumanzere kumanja poyambira, kenaka sinthani miyendo (kumanzere mwendo kumbuyo, mwendo wakumanja kupita kunja kwa dzanja lamanja) ndikubweretsa dzanja lamanja kumanzere. Pitilizani kusinthana mwachangu momwe zingathere.

MALANGIZO PANSI: Chitani motsatira monsemo ndi manja pang'onopang'ono pang'ono pansi.

Mbatata Wotentha

A. Imani ndi mapazi kutali kuposa m'lifupi mwake m'chiuno.

B. Dinani phazi lakumanzere mpaka pakati pa thupi, ndipo nthawi yomweyo litulutseni poyambira. Sinthani mbali; bwerezani.

C. Pitirizani, kupopera manja ngati kuti mukuthamanga ndikuyenda mofulumira momwe mungathere.

KULIMBIKITSA: Yambani posuntha mapazi anu. Dinani phazi lakumanzere pamwamba pa sitepeyo, ndiyeno nthawi yomweyo ikani phazi kumbuyo kumanzere kwa sitepe pamene mukugunda phazi lakumanja pamwamba pa sitepeyo. Pitirizani kusinthana.

Piramidi 2

Kuyima Kudumpha Kwakutali

A. Imani ndi mapazi patali kuposa kutambasula m'chiuno.

B. Lumphani kutsogolo momwe mungathere, ndikutera ndi mawondo ofewa.

C. Sewerani kubwerera pomwe munayambira, kenako chita kulumpha kwa tuck.

D. Bwerezani, kusuntha mwachangu momwe zingathere.

MALANGIZO PANSI: M'malo modumpha, sinthanitsani ndi kumanzere kenako bondo lamanja kupita pachifuwa, ndikukhudza manja mpaka bondo.

KULIMBIKITSA: Menya mateche pamene ukudumpha kupita kutsogolo.

Moguli

A. Kuchokera kuyimirira, phazi lakumanzere kupita kumanzere.

B. Pitani phazi lakumanja kuti mukomane kumanzere ndikugwirani zala pansi. Konzani mikono yonse mmbuyo pamene mukutera.

C. Sinthani mbali; bwerezani. Pitilizani kusinthana mwachangu momwe zingathere.

KULIMBIKITSA KUTI: Pindani patsogolo mutayimirira, mawondo atawerama pang'ono, ndikuyika manja panjira, mapewa molunjika pamanja ndi kumapazi kumanzere kwa sitepe. Lumpha, ndikuyika thupi m'manja ndikudumpha mpaka kumanja. Bwerezani, kusuntha mwachangu momwe zingathere.

Piramidi 3

Sinthani Kick

A. Imani ndi mapazi m'lifupi m'lifupi, mikono yopindika, manja ndi chibwano.

B. Lumphani pamene mukukankhira phazi lakumanzere kutsogolo, kenaka sinthani, kukankha phazi lakumanja kutsogolo mukatera.

C. Pitilizani kusinthana mwachangu momwe zingathere.

CHOTSANI PAMODZI: M'malo modumpha, pitani patsogolo, ndikukhomerera kutsogolo. Bwererani pamalo oyambira. Sinthani mbali ndikubwereza.

Kusintha kwa Quarter ku Double Lunge

A. Imani ndi mapazi otambalala m'chiuno, mawondo atawerama pang'ono.

B. Pitani mmwamba, kotani kotembenukira kumanzere, mutatsetsereka ndi mawondo ofewa, kenako mubwerere kumalo oyambira.

C. Lumpha, ndikufika panjira ndi mwendo wamanzere patsogolo, ndikupinda mawondo onse mpaka madigiri 90. Bwerezani kulumpha kwa lunge, kusintha miyendo yapakati pamlengalenga kuti ifike ndi mwendo wakumanja patsogolo.

D. Bwererani pamalo oyambira. Bwerezani ndondomeko, kutembenukira kumanja. Pitirizani, kusuntha mofulumira momwe mungathere.

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