I-Agility Cone Drills eyakuthi iSkyrocket isantya sakho (kunye neCalorie Burn)

Umxholo

• Shushubeza
• I-In-and-Out Drill
• I-Cross-Cone Hop
• Imida
• Phambili naNgemva Shuffle
• Uphengululo lwe

Indlela yakho ye-HIIT inokuba yenza umsebenzi ophindwe kabini ukuphakamisa ukuqina kwakho, kwaye kuthatha kuphela isiqwenga sengca, isanti, okanye i-pavement ukuze uphucule ukusuka kwezo spintervals, utsho umqeqeshi u-Jacqueline Kasen ovela kwi-Anatomy kwiklabhu yokufaneleka ye-1220 e-Miami Beach. (Kwimeko yeembaleki? Zama le ndlela yokuzivocavoca itshisa amanqatha.)

"Ngokusebenzisa iikhowuni kuqeqesho lwe-HIIT, ujolise ekulahlekelweni kwamafutha kunye noqeqesho lobuchule kunye nezakhono zemoto," utshilo uKasen. Ezi zoqheliso zifuna ukuba uhambe kuzo zontathu iinqwelomoya zokuhamba-phambili / ngasemva, emva kwexesha, kunye nokujikeleza-ngokuqesha izihlunu ezininzi, ukoyikisa ukubetha kwentliziyo yakho, kunye nokubandakanya ingqondo yakho. Ayilingani kuphela nokutsha kweekhalori eziphezulu, kodwa iya kulungisa nomatshini wakho womzimba kunye nolawulo ukuze uhambe ngokukhawuleza ngamandla nangokuchaneka. (Kwakhona zama le Tabata yemizuzu emi-4 ukonyusa amandla akho kunye namandla.)

Inkqubo ekhethekileyo kaKasen apha ipakisha zonke izibonelelo phakathi kweekhonkco ezintlanu zeplastiki. Nangona ifuna iinyawo ezinqabileyo, isitshixo kukuphefumla ngokuphela kwenkqubo nganye. Umgaqo olungileyo wesithupha: Ukuba awuwufuni umzuzu wonke phakathi kwemijikelo ukuze uphinde ubuyele, awutyhali ngokwaneleyo. Ngaba oku kuqheliswa kube kanye okanye kabini ngeveki, kwaye uyakuqonda ngokukhawuleza ukuba uphakamise kangakanani umdlalo wakho kolunye uqeqesho lwakho.

Uya kudinga: Isibali xesha, isiqwenga esivulekileyo sendawo malunga ne-25 ukuya kwi-30 yeenyawo ubude, kunye neekhoni ezintlanu. (Azikho iicones? Tshintsha izinto zemihla ngemihla njengeziteki.)

Ingaba isebenza kanjani: Yenza ukufudumala okuguquguqukayo. (Kufuneka kuthathe malunga nemizuzu eyi-10.) Emva koko yenza i-agility drills nganye, utshintshise imizuzwana ye-30 yomsebenzi kunye nomzuzu o-1 wokuphumla kwinani leesethi ezibonisiweyo.

Ixesha lilonke: Imizuzu engama-30

Shushubeza

• Iintshulube ezi-5 zokuhamba ngeentshulube (Jinga esinqeni ubeke iintende emhlabeni; phuma uye eplankini. Ngemilenze ethe tye, hamba iinyawo ukuya kwizandla kwaye ume.)
• Iinzwane ezili-10 zibamba kwicala ngalinye
• Ukukhaba okungu-20, amacala atshintshanayo
• I-10 ye-hamstring ifikelela kwicala ngalinye (Ukusuka ekumeni, yandisa umlenze wasekhohlo phambili ngesithende emhlabeni; songa phambili ukufikelela kwisandla sasekunene ukuze utsale kancinci iinzwane zasekhohlo. Guqula amacala; phinda.)
• Ukutshintsha kwemilenze eli-10 kwicala ngalinye

I-In-and-Out Drill

Beka ii-cones ezimbini emhlabeni malunga no-1 unyawo ngaphandle kwaye ume ngqo phakathi kwabo. Ukunyathela ngokukhawuleza unyawo lwasekunene ngaphezulu nangaphandle kwekhoni yasekunene, emva koko unyawo lwasekhohlo ngaphaya nangaphandle kwekhowuni yasekhohlo. Ngokukhawuleza inyathelo lasekunene ubuyele kulo ukuqala, kulandele unyawo lwasekhohlo. Qhubeka imizuzwana engama-30. Phumla umzuzu omnye. Ngu 1 umjikelo. Yenza imijikelezo emi-4, utshintshe unyawo olukhokelayo kumjikelo ngamnye.

Ukuhla kwehla: Endaweni yokutsiba ngaphezulu kweekhowuni, zisebenzise njengezikhokelo zokutsiba iinyawo ngaphakathi nangaphandle.

I-Cross-Cone Hop

Beka ii-cones ezintlanu emhlabeni kwindawo ye-X malunga ne-1 1/2 yeenyawo ngaphandle. I-wedge nganye ye-X yibhokisi enye. Ukujongana kude neziko lekhoni, qala ngokuma ngomlenze wasekunene ebhokisini ngaphezulu kwe-X. Hop ngokungxama ubuyele ngasekunene, ungene kwibhokisi elandelayo. Emva koko, yiya kwibhokisi esezantsi, emva koko ushiye ibhokisi, emva koko ubuyele ebhokisini ephezulu. Qhubeka ngokwewotshi kwimizuzwana eyi-15, emva koko ubuye umva kwaye uhambe ngokuchasene newotshi imizuzwana eli-15. Phumla umzuzu omnye. Phinda kumlenze wasekhohlo. Ngu 1 umjikelo. Yenza imijikelo emi-3.

Ukuhla kwehla: Hop ngeenyawo zombini.

Imida

Beka iicones ezintlanu emhlabeni kumgca ogoso malunga neemitha ezintathu ukusuka kwenye. Yima emva kwekhowuni yokuqala, idiagonally ukuya ekhohlo, kunye nomgca ogoso-goso weecones owandulela phambi kwakho. Cofa unyawo lwasekhohlo (ujikelezisa iingalo emva kwakho) kwaye ubotshelelwe phambili nasekunene. Umhlaba ngeenyawo zasekunene ecaleni kwekona yokuqala. Cofa unyawo lwasekunene uye phambili nangasekhohlo, ngokuhla ngenyawo lasekhohlo ecaleni kwekona yesibini. Qhubeka nale patheni. Ekupheleni, jika kwaye uphinde kwicala elichaseneyo. Qhubeka imizuzwana engama-30. Phumla umzuzu omnye. Ngumjikelo o-1. Yenza imijikelo emi-2.

Yandisa: Emva kokufika ngonyawo olunye, musa ukubamba olunye unyawo emhlabeni ngaphambi kokubopha ujonge kwelinye icala.

Phambili naNgemva Shuffle

Shiya iikhowuni kwindawo enye njengakwisenzo sangaphambili. Ubuso obungqamene neecones, bume ekhohlo kweyona khowuni isekhohlo. Tyhutyhela phambili ujikeleze ngasekunene kwekona yokuqala, emva koko ubuye umva kwaye ujikeleze ikhowuni yesibini, emva koko uye phambili ujikeleze ikhowuni yesithathu. Qhubeka kule pateni yokuluka. Ekupheleni kweekhowuni, ukubuyela umva ukushenxisa ukubuyela umva ukuqala. Phinda imizuzwana engama-30.Phumla umzuzu omnye. Ngumjikelo o-1. Yenza imijikelo emi-4.

Ukulinganisa phezulu: Yenza i-burpee xa ufika ekupheleni komgca.

Uphengululo lwe