Mphamvu ya HIIT yolimbitsa thupi ndi Mapindu Amthupi

Zamkati

• Dumbbell HIIT Workout Round 1
• Dumbbell Squat Curl Kuti Musindikize
• Dumbbell Bench Press
• Burpee ndi Push-Up
• Dumbbell HIIT Workout Round 2
• Chibulgaria Squat ndi Curl
• Kuthamanga Kwambiri
• Bokosi Jump
• Dumbbell HIIT Workout Round 3
• Bridge la Mgulu Umodzi wokhala ndi Triceps Extension
• Kuyenda ndi Push-up
• Mawondo Apamwamba
• Onaninso za

Pali luso lazochita zokonzedwa bwino kwambiri. Ndiwo omwe amawongolera kagayidwe kanu kuyambira koyambira mpaka kumapeto koma samakutulutsani musanagwiritse ntchito gulu lililonse la minofu. Khalani ndi kusakanikirana koyenera kumeneku ndi kulimbitsa thupi kwa dumbbell HIIT.

"Kulimba ndi liwiro lachizoloŵezichi kumapangitsa kuti mtima wanu ukhale wokwera pamene mukupanga mphamvu," atero a Chase Weber, omwe amapanga 3-3-3 Method ku Los Angeles. Gawo lachitsanzo pansipa likutsatira kukhazikitsidwa kwake kosavuta: Mumachita mabwalo atatu a masewera olimbitsa thupi omwe akuwunikiridwa-kalori blaster, cholimbitsa, ndi kusuntha kokhazikika-katatu kudutsa. Dera lililonse lolimbitsa thupi la HIIT liyenera kutenga pafupifupi mphindi 10 kuti mumalize, Weber akuti, chifukwa chake mudzakhala mukukakamiza kumaliza.

"Kukhazikika kumasuntha-zomwe zimatsutsa thupi lanu kuti liziyenda bwino-kuphatikiza minofu yanu yapakati, yomwe imapanga tanthauzo," akutero. Zotsatira zake ndikulimbitsa thupi kwathunthu kwa dumbbell HIIT komwe kumakupatsani mphamvu komanso thukuta. (Simukupeza zokwanira? Yesani chizolowezi china cha 3-3-3 HIIT kuchokera kwa Weber.)

Zomwe mukufuna: Chigawo cha 15- mpaka 20-mapaundi dumbbells ndi benchi kapena plyo box

Konzekera: Yambani zolimbitsa thupi za dumbbell HIIT ndikutambasula. Yendani kutsogolo ndi mwendo wakumanzere, kukweza chidendene chakumanja, ndi kupinda mawondo onse mpaka bondo lakumanja litatsala pang'ono kukhudza pansi. Gwirani kwa masekondi 10 mpaka 20, kenaka sinthani mbali ndikubwereza. Kenako chitani 15 squats, masekondi 10 kumenya matako ndi mawondo okwera, 12 kuyenda mapapu, 20 supermans, ndi 50 sit-ups. (Kapena yambani kulimbitsa thupi kwa dumbbell HIIT-kapena kulimbitsa thupi kulikonse-ndikutenthetsa mwachangu komanso kothandiza.)

Dumbbell HIIT Workout Round 1

Dumbbell Squat Curl Kuti Musindikize

A. Imani ndi mapazi m'lifupi mchiuno mopingasa, mutanyamula cholemera m'dzanja lililonse ndi mikono yam'mbali. Squat mpaka m'chiuno ndizotsika poyerekeza ndi mawondo (kupewa zolakwika zisanu ndi chimodzi za squat).

B. Bwererani kuimirira pamene mukupiringa zolemera mpaka mapewa.

C. Sinthasintha mitengo yakutsogolo ndi kukanikiza zolemera pamwamba pake.

D. Kusintha kosunthika kuti mubwerere poyambira.

Chitani 12 mobwereza.

Dumbbell Bench Press

A. Gona moyang'anitsitsa pa benchi kapena pansi mutagwada ndi mawondo mosanjikizana, mutanyamula cholemera m'manja chilichonse molunjika pachifuwa ndi mitengo ya kanjedza ikuyang'ana kutsogolo (kumapazi).

B. Kupindika mozungulira kupita mbali, kutsitsa pang'onopang'ono zolemera pachifuwa kuwerengera katatu.

C. Pakuwerengera 1, kanikizani zolemera kubwerera pomwe mwayambira. (Zokhudzana: Maubwino a 8 Ophunzitsira Kwanthawi Yaitali Kwambiri ... Kuphatikiza ndi Dumbbell HIIT Workout iyi)

Chitani maulendo 8 mpaka 10.

Burpee ndi Push-Up

A. Imani ndi mapazi motalikirana m’lifupi m’lifupi. Gwerani pansi kuti muike mitengo ya kanjedza pansi kutsogolo kwa mapazi, kenako ndikubwerera m'mbali mwa kanjedza.

B. Pangani kukankha-mmwamba. Lumpha mapazi ake mpaka manja ndipo nthawi yomweyo kudumpha mmwamba, mikono patsogolo, ikamatera pang'ono. (Onani phunziro lathunthu mwatsatanetsatane kuti mupange burpee njira * yolondola *.)

Kupanga kulimbitsa thupi kwa dumbbell HIIT kusunthira molimba: Onjezerani tuck jump kwa burpee.

Chitani maulendo 8.

Dumbbell HIIT Workout Round 2

Chibulgaria Squat ndi Curl

A. Kugwira cholemera m'dzanja lililonse ndi manja m'mbali, imirirani kumbuyo kwanu pa benchi (kapena bokosi), ndiyeno ikani phazi lakumanzere kumbuyo kwanu pamwamba pa benchi, zingwe pansi.

B. Pindani mwendo wakumanja madigiri 90 kuti mutsike mugawanika squat, kenaka muwongole, kupindika zolemera kumapewa.

Chitani maulendo 8. Sinthani mbali; bwerezani.

Kuthamanga Kwambiri

A. Imani ndi mapazi m'lifupi mchiuno mopingasa, mutanyamula cholemera m'dzanja lililonse ndi mikono yam'mbali.

B. Kumangirira kutsogolo kuchokera m'chiuno kotero kuti chiuno chikhale chofanana ndi pansi ndipo zolemera zimakhala pansi pa chifuwa ndipo zikhatho zikuyang'anizana kuti ziyambe.

C. Kwezani mkono wakumanja, chigongono chopindika pang'ono cha mbali, kenako tsitsani mmbuyo poyambira. Ndiye 1 rep.

Chitani 6 reps.Sinthani mbali; bwerezani. Chitani mobwerezabwereza 6 mukukweza manja onse awiri.

Bokosi Jump

A. Imani patsogolo pa benchi kapena bokosi lokhala ndi mapazi otambalala m'chiuno.

B. Gwedezani mikono ndikudumpha, ndikufika pang'onopang'ono pamwamba pa nsanja.

C. Tsikira pansi phazi limodzi panthawi. (Zogwirizana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Plyo, Zochita Zogwirizana ndi Knee)

Kupangitsa kulimbitsa thupi kwa dumbbell HIIT kusuntha kosavuta: Pangani khoma kukhala mphindi imodzi.

Chitani 10 reps.

Dumbbell HIIT Workout Round 3

Bridge la Mgulu Umodzi wokhala ndi Triceps Extension

A. Gona pansi ndi mawondo opindika ndi miyendo mosalala, atanyamula cholemera m'dzanja lililonse, mitengo ya kanjedza ikuyang'anizana ndipo manja akugwira molunjika pachifuwa.

B. Kwezani m'chiuno kuti mupange mzere wolunjika kuchokera mapewa mpaka maondo. Kwezani mwendo wakumanja ndikuwukweza molunjika mlengalenga kuti muyambe.

C. Chiuno chotsikirako chakuwerengera katatu uku mukupindama zigongono kutsitsa zolemera kumaso.

D. Bwererani poyambira.

Chitani 12 mobwereza. Sinthani mbali; bwerezani.

Kuyenda ndi Push-up

A. Imani ndi mapazi motalikirana m’lifupi m’lifupi. Pindani kutsogolo kuti muike mitengo ya kanjedza pansi. Yendetsani manja ku thabwa la kanjedza.

B. Pangani kukankha-mmwamba. Yendani manja kumbuyo ndikubwerera kumalo oyambira.

Chitani maulendo 8.

Mawondo Apamwamba

A. Thamangani m'malo mwake, ndikubweretsani mawondo anu pachifuwa.

Kuti izi zitheke mosavuta: Mime chingwe cholumpha.

Kupanga kulimbitsa thupi kwa dumbbell HIIT kusunthira molimba: Chitani maondo okwera 10 ndikutsatiridwa ndi maondo 10 akumanzere kupita kumanzere. Sinthani mbali; bwerezani.

Bwerezani kwa masekondi 45.

Onaninso za