Studio Yopanga: Gawo la HIIT

Zamkati

• Pansi pa Gawo la HIIT
• Banded Thruster
• Banded Mountain Climber
• Mkombero Bear Jack
• Sinthani Lunge kukhala Banded Bicep Curl
• Mkombero Kudumpha Jack
• Banded Bear Kukwawa
• Mkombero Wamtanda Wamtanda Wamtali Woyenda Ndi Kukankha
• Onaninso za

Kutentha ndi chinyezi kumakupangitsani kukhala wopenga? Simuli nokha. Kafukufuku wasonyeza kuti kunja kukatentha komanso kosakhazikika kunja, nthawi zambiri timakhala achisoni komanso osachedwa kupsa mtima.

Ndipo ngakhale kutulutsa thukuta ndi kulimbitsa thupi panja kumawoneka ngati chinthu chotsiriza chomwe mukufuna kuchita, kwa wophunzitsa otchuka Ashley Joi, ndi imodzi mwanjira zake zopititsira patsogolo zolimbikitsa. "Masewera akunja amandibweretsera chisangalalo chachikulu," akufotokoza. Chimwemwe chimenecho chimathandizidwa ndi sayansi, nawonso: Mgwirizano waposachedwa mu Journal of Happiness Studies adafunsa akatswiri kuti awerenge njira 68 zokweza chimwemwe cha munthu. Kukhala wolimbikira kukhala wachitatu, pomwe kugwira ntchito kunatenga malo achisanu. (Zokhudzana: Ubwino Wathanzi Lamaganizidwe ndi Mwathupi Pochita Kulimbitsa Thupi Panja)

Mwakonzeka kuyamba? Apa, Joi amagawana zomwe amakonda pa HIIT masiku otentha, osakondera panja. Ndipo popeza kulimbitsa thupi kumakhala kocheperako, simungatope msanga chifukwa chakutentha.

Izi zikunenedwa, ngati nthawi ina iliyonse mudzayamba kumverera kuti mwawononga ndalama zambiri, siyani, akutero Joi. "Popeza ndi tsiku lotentha, lotentha, mverani thupi lanu ndikuyenda pamayendedwe anu."

Ndipo musaiwale hydrate! (Zogwirizana: Njira Zabwino Zomwe Mungakhalire Osungunuka Munthawi Yogwirira Ntchito Kunja)

Pansi pa Gawo la HIIT

Momwe imagwirira ntchito: Kutenthetsa kwa mphindi zisanu mpaka 10 musanayambe. Chitani chilichonse kwa masekondi 40, kupumula masekondi 20 pakati. Pitilizani machitidwe aliwonse asanu ndi awiriwo, kenako kubwereza maulendo atatu.

Mufunika: Gulu lotsutsa lomwe lili ndi zogwirira ndi gulu laling'ono lozungulira (kapena gulu la booty)

Banded Thruster

A. Imani ndi mapazi kutambalala m'chiuno. Dulani gulu lotsutsa ndi zogwirira pansi pa mapazi onse awiri. Gwirani chogwirira ndi dzanja lililonse, kubweretsa manja pamapewa pamalo oyika kutsogolo.

B. Yendani m'chiuno kuti mulowe mu squat, kupuma pang'ono pamene ntchafu zili zofanana ndi pansi (kapena zotsika momwe zilili bwino).

C. Kanizani pakati pa phazi pomwe mukugwiritsa ntchito ma glutes ndi ma hamstrings kuyendetsa ziuno kumtunda mpaka pamalo oyimirira. Nthawi yomweyo, ikani manja pamutu, moyendetsa pamapewa. Brace core, ndi kutulutsa mpweya pamwamba.

D. Dzukani manja nthawi yomweyo - paphewa / m'chiuno - ndikumira mu squat kuti muyambirenso kutsatira.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Onjezani kugunda pansi pa squat.

Chepetsani: Chotsani gulu lotsutsa.

Banded Mountain Climber

A. Tsegulani bandi yaying'ono kuzungulira mapazi onse awiri kotero imayenda pansi pazidendene. Kokani kupita pamalo okwera. Mikono iyenera kutambasulidwa kwathunthu, kanjedza zikukanikiza mwamphamvu pansi, zala zitayilidwe pang'ono. Kumbuyo kuyenera kukhala kosalala komanso koyambira ndi glutes kuchitapo kanthu poyambira.

B. Kokani bondo lakumanja pachifuwa, kukoka gulu limodzi nalo. Nthawi yomweyo bweretsani bondo pachiyambi.

C. Bondo lamanja likangofika pamalo oyambira, yendetsani bondo lamanzere pachifuwa. Pitirizani kusinthana msanga.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Sakanizani gululo kuti liwonjezere.

Chepetsani: Chotsani gulu lotsutsa kapena gwirani bondo lililonse pachifuwa pang'onopang'ono ndikuwongolera.

Mkombero Bear Jack

A. Tsegulani bandi yaying'ono kuzungulira mapazi onse awiri kotero imayenda pansi pazidendene. Bwerani pa anayi onse, manja pansi pa mapewa ndi mawondo pansi m'chiuno, zala zala. Maondoni mawondo pafupifupi inchi imodzi kuchokera pansi kuti muyambe. (Uwu ndi udindo wa chimbalangondo.)

C. Pogwira chimbalangondo, tulukani mapazi onse mainchesi pang'ono mbali zonse, kenako nkumangoyandikira kuti mubwerere kuti muyambe. Bwerezani.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Sakanizani gululo kuti liwonjezere kukana.

Weretsani pansi: Chotsani gulu lotsutsa kapena tulukani mwendo umodzi panthawi ndi kuwongolera.

Sinthani Lunge kukhala Banded Bicep Curl

A. Dulani gulu lotsutsa ndi zogwirira pansi pa phazi lakumanja. Imani ndi mapazi motalikirana m'lifupi mwake, mutagwira chogwirira ndi dzanja lililonse, manja mbali iliyonse, manja akuyang'ana mkati.

B. Kwezani phazi lakumanzere kuti libwerere mmbuyo, miyendo yonse ipange makona a madigiri 90 bondo lakumanzere likuyenda pansi pang'ono.

C. Kwezani mwendo wakumanzere kutsogolo kuti muyime. Mukaimirira, pindani manja anu m'mapewa, kuti chifuwa chizikhala chonyadira komanso mikono yakumtunda akadathekera.

D. Zogwirizira zapansi zokhala ndi zowongolera kuti zibwererenso kuyamba.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20. Sinthani mbali; bwerezani.

Kwezani izi: Onjezani kugunda pansi pakuyenda.

Chepetsani: Chotsani gulu lotsutsa. Ngati mikono ikutopa, pewani gululo aliyense rep.

Mkombero Kudumpha Jack

A. Tsegulani kachingwe kakang'ono mozungulira miyendo yonse pamwambapa pa mawondo. Imani ndi mapazi pamodzi ndi manja mbali.

B. Kupinda mawondo pang'ono, kulumpha mapazi, kutambasula manja kumbali ndi pamwamba.

C. Dumpha mapazi limodzi, kutsitsa mikono ndi mbali.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Sakanizani gululo kuti liwonjezere kukana.

Chepetsani: Yambani mwendo umodzi panthawi ndi kuwongolera.

Banded Bear Kukwawa

A. Lumikizani gulu laling'ono pakati pa zipilala ndikuyika chimbalangondo.

B. Pogwira chimbalangondo, yendani kumanzere kutsogolo kwinaku mukuyenda phazi lamanja patsogolo. Kenako, yendani kumanja kutsogolo kwinaku mukuyenda phazi lamanzere kupita patsogolo.

C. Pitirizani kuyendayenda kwa maulendo anayi kapena asanu kutsogolo, kenako pewani maulendo anayi kapena asanu kumbuyo, malingana ndi kutalika kwa mphasa. Khalani omasuka ndikukhala omasuka nthawi zonse.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Pitani mwachangu momwe mungathere (pomwe mukusunga mawonekedwe oyenera) kutsogolo ndi kumbuyo.

Chepetsani: Chotsani gulu lotsutsa kwathunthu.

Mkombero Wamtanda Wamtanda Wamtali Woyenda Ndi Kukankha

A. Lumikizani gulu laling'ono pakati pa zipilala ndikukhala ndi thabwa lokwera kuti muyambe.

B. Tsitsani chifuwa pansi (kapena motsika momwe mungathere) pokankhira mmwamba, kusunga zigono pafupi ndi torso ndi pachimake, kotero thupi limapanga mzere wowongoka kuchokera kumutu mpaka kumapazi.

C. Kanikizani thupi kubwerera ku thabwa lalitali.

D. Yendetsani bondo lakumanzere kumanja kwa chifuwa. Bwererani kumtunda wapamwamba, kenako kubwereza mbali inayo.

E. Chitani maulendo 8 okwera mapiri (4 mbali iliyonse), kenako yambani kuyambiranso ndikukankhira.

Bwerezani kwa masekondi 40. Pumulani kwa masekondi 20.

Kwezani izi: Sakanizani gululo kuti liwonjezere kukana.

Weretsani pansi: Chotsani gulu lotsutsa kapena kuchita pushup pa mawondo.(Onetsetsani kuti thupi limapanga mzere wowongoka kuchokera kumutu kupita ku bondo, ndipo zigongono zizikhala zokhazikika m'thupi.)

Onaninso za