Ezi ziQinisekiso ze-Abs ngokuphindwe kabini njengeCardio kwi-Double-Duty Workout

Umxholo

• Isekethe 1
• Isekethe 2
• Isekethe 3
• Isekethe yesi-4
• Ukugqabhuka kokugqibela
• Uphengululo lwe

Xa ucinga i-cardio, unokucinga ukubaleka ngaphandle, ukutsiba ibhayisekile, okanye ukuthatha iklasi ye-HIIT-nantoni na ekwenza ubile kwaye inyuse izinga lokubetha kwentliziyo yakho, akunjalo? Ngapha koko, kusenokwenzeka ukuba utsiba kanye usuka kulaa StairMaster kwaye usiya ngqo kwi-mat ukuze ufumane i-crunches okanye iiplanga ukuze ungene "kumsebenzi wakho womzimba ogcweleyo." (Yeka ukuchitha ixesha lakho ngokungasebenzi kakuhle-yonyusa impilo yakho yomzimba kwaye utshise amanqatha ngaxeshanye nale Mngeni weentsuku ezingama-30 weCardio HIIT.)

Yima apho kuba wena unako yenza iintshukumo ezisebenza kabini endaweni yoko, ukongela ixesha ejimini kwaye kukuse kwiziphumo ozifunayo ngokukhawuleza. UDara Theodore, umhlohli kwiGumbi leFhitting kwisiXeko saseNew York, wenze lo msebenzi usekwe kwisekethe ukwenza indlela yakho isebenze ngakumbi. Apha, uya kufumana imithambo engundoqo eya kwakha amandla embindini wakho ngelixa ikwanyusa izinga lentliziyo yakho kwi-cardio push-konke kuqeqesho olunye olungenamthungo, ekulula ukululandela. (Fumanisa okungakumbi okushukumayo oku kuya kukunceda uqhekeze iklasi yakho elandelayo.)

Ingaba isebenza kanjani: Yenza intshukumo nganye kwisekethe nganye imizuzwana engama-45 elandelwa yimizuzwana eyi-15 yokuphumla phambi kokuphinda isekethe kwakhona. Dlulela kwisekethe elandelayo kwaye wenze intshukumo nganye kwisekethe kwimizuzwana engama-45 elandelwa yimizuzwana eyi-15 yokuphumla; phinda, njalo njalo. Nje ukuba ugqibe umjikelo wokugqibela womsebenzi wesibini kwisekethe yokugqibela (isekethe 4), uya kugqiba umzuzu omnye we-burpees wokugqabhuka kokugqibela komsebenzi.

Yintoni oya kuyidinga: Iseti yeedumbbells ezi-5 ukuya kwezi-8

Isekethe 1

Squat ukuya kwiAlternating Knee Drive

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle. Hlala emva kwizithende ukuze wenze i-squat, uphakamise izandla ebusweni bakho.

B. Tyhila izithende uze ume, uzise idolo lasekunene phezulu esifubeni kwaye ucofe iintende emadolweni. Buyisela unyawo emgangathweni kwaye uphinde squat ngedolo drive kwicala lasekhohlo. Qhubeka nomzekelo wokuhamba, utshintshana ngamadolo nganye nganye.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

Ukutshintsha i-Dumbbell Row ukuya kwi-T-Plank

A. Qala kwisikhundla seplanga, ukubamba i-dumbbells ezi-5 ukuya kwezi-8 (enye kwisandla ngasinye), iinyawo ezibanzi kancinci kune-hip-width ngaphandle.

B. Phakamisa isandla sasekunene, usolule ingqiniba egobileyo ngqo emva kwakho, uqiniseke ngokugcina ingalo yakho ishushu.

C. Jika uvule ngasekunene, uvumele iinyawo ukuba zijije kunye nawe, uzise ingalo yasekunene ngqo kwaye ithe ngqo phezulu.

D epheleleyo. Ukuguqula intshukumo, ukubuyela ngasekunene dumbbell emgangathweni ngaphambi kokuphinda umqolo kunye necala T-plank kwicala lasekhohlo.

Yenza umthambo wemizuzwana engama-45, ulandelwe yimizuzwana ye-15 yokuphumla.

ISIPHALUKA 1

Isekethe 2

Ukutshintsha iLunge ngeDumbbell Wood Chop

A. Yima ubambe iziphelo ze-5- ukuya kwi-8-pound dumbbell kwizandla zozibini kufutshane nesifuba.

B. Yenza i-lunge eguqukayo kwicala lasekunene, uzise umlenze wasekunene emva kwakho, ugoba yomibini imilenze kwi-90 degree degree.

C. Kwangelo xesha, jika ngasekhohlo, uzisa idumbbell kwicala lasekhohlo, uzulazula kufutshane nomgangatho. Tyhila isithende sasekhohlo ukubuyela ekumeni. Phinda ushukume, umphunga ngonyawo lwasekhohlo kwaye ujije ngasekunene. Qhubeka nephethini yokuhamba, uguqula imilenze nganye rep.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

I-squat ijonge ekuphakamiseni ingalo

A. Ukusuka ekumeni, khawuleza ugobe esinqeni ukuze ubeke izandla zozibini emgangathweni phambi kwakho kwaye uxhume iinyawo zombini ngqo ngasemva, ungena kwindawo yeplanga. Ngokukhawuleza jonga imilenze umva ngaphandle kwezandla.

B. Zikhulule kwangoko izandla emgangathweni, uzise iingalo ezithe tye ngqo ecaleni kweendlebe. Phinda.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

WESIPHALUKA 2

Isekethe 3

IDumbbell Skier Swing

A. Yima nge-dumbbell ye-5 ukuya kwi-8-pound esandleni ngasinye, iinyawo ze-hip-width ngaphandle, kunye neengalo emacaleni akho.

B. Ukugcina iingalo ngokuthe nkqo, ukujija iidumbbells umva, ukubambelela esinqeni, ukugoba amadolo kancinci. Ngenye intshukumo ekhawulezayo, buyela kukuma kwaye ujike iingalo ngqo phambili ukuphakama kwesilevu. Phinda.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

Tuck-Up Ngokujija

A. Lala phantsi kunye nemilenze ethe tye kwaye yolulwe kwaye kunye phambi kwakho; iingalo ziqonde kwaye zandiswa emva kwentloko yakho, iintende zezandla kunye. Phakamisa intloko, intamo, kunye nesifuba ukuze usuke emhlabeni, iinyawo ezisekhohlo ukuba zihambe emhlabeni.

B. Khawuleza uhlale phantsi, uzise iingalo phambili nasemva, ujike ngasekhohlo kwaye uqhube amadolo agobileyo esifubeni. Buyela kwindawo yokulala-hover phambi kokuphinda intshukumo ukujija ukuya ngasekunene. Qhubeka nepateni yentshukumo, tshintshana amacala kwirep nganye.

Yenza umthambo wemizuzwana engama-45, ulandelwe yimizuzwana ye-15 yokuphumla.

ISIPHALUKA SOKUPHINDA 3

Isekethe yesi-4

Ukukhatyelwa phambili kwiL lateral Lunge

A. Yima ubambe iziphelo ze-5- ukuya kwi-8-pound dumbbell kwizandla zozibini kufutshane nesifuba.

B. Ibhalansi kumlenze wasekhohlo njengoko uphakamisa kwaye ukhaba umlenze wasekunene ngqo phambi kwakho.

C. Ngaphandle kokulahla umlenze wasekunene emgangathweni, tshintsha ubunzima uye ngasekunene kwaye uzise unyawo lwasekunene emgangathweni, ungene kwicala lasekunene. I-Dumbbell ihlala esifubeni sakho kuyo yonke intshukumo. Phinda. Guqula amacala, ukuphakamisa, ukukhaba, kunye nokuphefumla ngomlenze wasekhohlo kwiseti yesibini yalo msebenzi.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

Ukukhaba ngesikere

A. Qala kwindawo yokubamba engenanto-elele ngasemva ngentloko, intamo, kunye negxalaba eliphakanyisiweyo emgangathweni kunye nemilenze yolule ubude, iinyawo zijikeleza.

B. Phakamisa iingalo phezulu kwaye uzibambe emva kwentloko yakho ngeendlebe ngelixa utshintshanisa unyawo lwasekunene ukuya ngasekhohlo kwaye ngokuphambeneyo. Qhubeka nale ntshukumo ngaphandle kokuwa kweenyawo okanye intloko.

Yenza umthambo imizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.

ISIPHALUKA SOKUPHINDA 4

Ukugqabhuka kokugqibela

IBurpee

A. Ukusuka ekumeni, jika ngokukhawuleza esinqeni ukubeka izandla zombini phantsi phambi kwakho kwaye utsibe iinyawo zombini ngokuthe ngqo, ushiye isifuba emgangathweni.

B. Ngokukhawuleza tsiba iinyawo uye phambili ngaphandle kwezandla, yiza ume, kwaye utsibe phezulu, uphakamisa iingalo esibhakabhakeni. Phinda.

Yenza umthambo ngomzuzu omnye ngamandla aphezulu.

Uphengululo lwe