The Ultimate HIIT Row Workout ya Total-Thupi Toning

Zamkati

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Ku New York City, malo ochitira masewera olimbitsa thupi akuwoneka kuti amayenda paliponse, koma CityRow ndiomwe ndimapitako. Ndinazipeza paulendo waposachedwa, nditangouzidwa ndi wondithandizira kuti sipadzakhala kuthawa kwa ine mwina miyezi isanu ndi umodzi. Osati mawu omwe ndikulakalaka mtima wanga ndikufuna kumva. CityRow inandikhazika pansi mantha anga ponena za mmene moyo wopanda kuthamanga ungawonekere. Kuchita masewera olimbitsa thupi kumaphatikiza kupalasa kwakanthawi ndi kulimbitsa mphamvu, zomwe zimapangitsa kuti mukhale wolimba kwambiri, wolimbitsa thupi.

Vuto: Sindimakhala ku New York City. Ndipo ndili ndi mwayi wokwaniritsa cholakalaka changa cha SoulCycle kuno ku San Francisco, CityRow sinathe kugunda West Coast. Mwamwayi, Annie Mulgrew, woyang'anira mapulogalamu ku CityRow, adapanga masewera olimbitsa thupi omwe ndidakwanitsa kupita nawo kumalo ochitira masewera olimbitsa thupi, ndipo ngakhale sizofanana kwenikweni ndi kugwiritsa ntchito makina okongola a CityRow, ndikumachita masewera olimbitsa thupi mosangalatsa imathandizanso kulimbitsa ndi kuwonetsa thupi lonse.

Musanapite kumalo ochitira masewera olimbitsa thupi ndikudumphira molunjika pa wopalasa, ndikofunikira kudziwa zoyambira. "Kupalasa ndi ntchito yovuta yolimbitsa thupi palokha. Ngati mwangoyamba kumene kupalasa, yang'anani pa mawonekedwe oyenera musanayambe kuthamanga kwambiri," akutero Annie. "Kulimbitsa thupi pamakina kumangofanana ndi mawonekedwe anu, chifukwa chake khalani oleza mtima mpaka zidziwike bwino."

Mawu osavuta awa a mawu opalasa omwe muyenera kudziwa ayeneranso kukuthandizani!

• Mphamvu yokoka: Sitiroko yodzaza ndi kuyang'ana mphamvu osati kuthamanga; ganizani mofulumira, mochedwa; tulutsani ndi mphamvu zonse kenako ndikuchira pang'onopang'ono pa sitiroko iliyonse.
• Kuthamanga: Kuyesetsa kwambiri kuthamanga kwambiri osataya mawonekedwe anu.
• Kugwira: Poyambira pa makina a mzere ndi mawondo opindika ndi manja otambasulidwa pamwamba pa mawondo.
• Yendetsani: Miyendo yotambasulidwa, ndikutsamira pamakona a digirii 45 ndi msana wowongoka.

YOYAMBIRIRA: KUWONGA

• Warmup: Row pamiyendo yolimbitsa kwa mphindi imodzi.
• Chitani kukoka mphamvu zisanu.
• Gwirani galimoto yanu pamapeto omaliza ndikusiyani manja anu pokoka chogwirizira mkati ndi kunja kasanu.
• Bwererani kukagwira, tulutsani mphamvu 10, gwirani galimoto pamapeto omaliza, ndikudzipatula kwa ma handlebar maulendo 10.
• Bwerezani kuyika kukoka kwamphamvu kasanu ndikutsatidwa ndi mikono isanu pagalimoto.
• Bweretsani seti yazokoka zamagetsi 10 zotsatiridwa ndi kudzipatula kwa mikono 10 poyendetsa pagalimoto.
• Kwa mphindi zisanu zotsatira, sinthani ma sprints a masekondi 30 ndikuchira kwa mphindi imodzi.

Ngati mukufuna zovuta zambiri, panthawi yomaliza, tsitsani nthawi yanu yochira kukhala masekondi 30 okha.

KULETSEDWA KWACHIWIRI: KUSINTHA

• Maulendo olowera thabwa
• Zokankhakankha
• Mbali thabwa ndi crunch
• Kuyenda kukankha
• Sanjani ndi kusinthasintha (kuti musankhe zovuta kwambiri, gwiritsani ntchito zolemera)
• Mzere wopindika (gwiritsani ntchito zolemera zapakati)
• Triceps dips (kuchita m'mphepete mwa makina opalasa)

Chitani masewerawa pamwambapa kwa masekondi 30 iliyonse, kuyesera kuti musapume pakati pama seti. Mukamaliza, pumulani kwa masekondi 30, kenako mubwereza kuzungulira kwina.

YODUTSA KACHITATU: KUPWALA NDI KUKOLA

• Mzere mamita 100
• Masekondi 45 akukankha-ups
• Row 200 mita
• Mapulani okwana masekondi 45
• Kutalika kwa 300 metres
• Masekondi 45 a ma triceps amathira
• Row 200 mita
• Mapulani okwana masekondi 45
• Mzere wa 100 metres
• Masekondi 45 akukankha

Chitani chilichonse pakapalasa bwato mwachangu. Mukamaliza kulimbitsa thupi, onetsetsani kuti mwatambasula!

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