UkuSebenza koBuchule boMoya oBasa iBat Crap-ton yeeCalori

Umxholo

• Imizuzu engama-26 yokuSebenza ngoKhuseleko lweBhayisikile
• Ujikeleze 1
• Umjikelo 2
• Ujikeleze 3
• Ujikeleze 4
• Ujikeleze 5
• Ujikeleze 6
• Umjikelo 7
• Umjikelo 8
• Ujikeleze 9
• Umjikelo we-10
• Ujikeleze 11
• Umjikelo we-12
• Uphengululo lwe

Ibhayisekile yomoya (edla ngokwaziwa ngegama layo njenge "Assault AirBike" okanye nje "i-Assault bike") ikwi-ligi yayo etshisa ikhalori, edibanisa isenzo sokumpompa ingalo yomatshini we-ski onqamlezayo welizwe kunye nomlenze -ukuqinisa amandla okukhwela ibhayisekile ngokuchasene nokuchasana okunzulu.

Ngokungafaniyo nabalingane bayo bebhayisekile bangaphakathi, abanokutshintsha ukuxhathisa ngokujija okulula kweqhina, ibhayisekile yomoya isebenzisa ifeni (yiyo loo nto ikwabizwa ngokuba yibhayisekile yefeni) ukuvelisa ukuxhathisa komoya, okukhona unyoba uqina, kuya kuba nzima ukunyothula. . Okwangoku, isifuba sakho, umva, iingalo, i-abs, kunye ne-oblique zityikityiwe ixesha eliphindwe kabini xa usityhala ngamandla kwaye utsala izibambo ukuvelisa amandla kunye nesantya.

"Awuchithi xesha ngokunyuka okanye ukwehla," utshilo u-Ian Armond, umphathi wenkqubo kwi-Basecamp Fitness eSanta Monica, eCalifornia, eyaziwa ngokuba yi-HIIT-style Assault AirBike. "Akukho nqanaba lomgudu onokuthi ubethe ukuba ibhayisekile ayinakuhambelana, ngoko ke amandla okutshisa ikhalori aphantse angenamkhawulo."

Ngokuqinisekileyo, ungasebenzisa le bhayisekile kuqeqesho lonyamezelo, kodwa ikhanya ngokwenyani kugqabhuko olufutshane lokutyhala konke (cinga: HIIT), utsho u-Armond, yiyo loo nto edale lo msebenzi wokuzilolonga webhayisekile yabalandeli, etshintshanisa imizuzwana engama-40 yokuhamba ngebhayisekile emoyeni. ngezinto zokuqinisa ubunzima bomzimba. Bopha iinyawo zakho kwiipedali kwaye ukhwele njengesihogo, ubambe izibambo ngokuqinileyo njengoko uzityhalela ngaphandle kwaye uzitsalele ngaphakathi ngamandla kangangoko unako ukuhlanganisa - okukhona usiya uqina, kokukhona udala ukuxhathisa kunye nokutsha okukhulu okufumanayo ngexesha. ukuzilolonga ngebhayisikile fan. “Uya kuzibandakanya nomzimba wakho wonke kwaye unyukele kwi-cardio max yakho ukuze ufumane iziphumo ezikhawulezayo,” utshilo u-Armond. (Inxulumene: IziBonelelo zezeMpilo zeMpilo kunye neMpilo yeBhayisikile yangaphakathi)

FYI, unokuziva usemngciphekweni wokudinwa kulo lonke ixesha lokuzilolonga ngebhayisekile yabalandeli kuba awuzukuphefumla kakhulu - kodwa yingongoma leyo. “Ibhayisekile ye-Assault ayikuvumeli ukuba ube yithafa kuba awunakuze uqhelane ngokupheleleyo nochaso,” utshilo. "Yindawo emnandi yokunyibilikisa amanqatha kunye nokwakha izihlunu kuba uhlala utyhalwa ngaphandle kwendawo yakho yokuthuthuzela."

Zama i-Assault AirBike yokuzivocavoca umzimba: Sicinga ukuba uyakuba ngumlandeli (ujolise kwinjongo) yento eyenzela umzimba wakho.

Imizuzu engama-26 yokuSebenza ngoKhuseleko lweBhayisikile

Uya kudinga: Ibhayisekile yabalandeli, njengeAssault AirBike. Uninzi lweendawo zokuzilolonga banazo; buza umqeqeshi ukuba akhombe xa ufuna uncedo. Okanye, ukuba uthe phithi kukuzilolonga ngebhayisekile, cinga ukuthenga i-Assault AirBike yejimu yakho yasekhaya. (Yithenge, $ 699, amazon.com)

Ingaba isebenza kanjani: Ngaphambi kokuba uqale ukuzilolonga ngebhayisekile yabalandeli, qalisa ngokufudumala. Emva koko, gqibezela imijikelo eyi-12 yokutshintshana imizuzwana engama-40 kwibhayisekile (dubula kwinqanaba lomzamo we-250 watts okanye ngaphezulu) kunye nemizuzwana engama-40 yokuzivocavoca kwamandla omzimba, ukuthatha imizuzwana engama-20 ukuguqula phakathi komjikelo ngamnye wokuzilolonga kwebhayisekile yabalandeli.

Shushubeza: Yenza umzuzu omnye ngamadolo aphakamileyo abalekayo, emva koko ibe neentshulube ze-intshi (ukusuka kukuma, songa phambili kwaye uhambe izandla ukuya kwiplank position, uhambe iinyawo uye ngasezandleni, uze ume; phinda).

Ujikeleze 1

Pedal ngokukhawuleza njengoko unakoimizuzwana engama-40. Thatha imizuzwana engama-20 ukuhla kwibhayisekile.

Yenza iijacks zokutsiba zeImizuzwana engama-40. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Umjikelo 2

I-Pedal ngokukhawuleza njengoko unakoImizuzwana engama-40. Thatha imizuzwana engama-20 ukuhla kwibhayisekile.

Yenza umlenze othe ngqoibhayisekile ikhaba imizuzwana engama-40: Lala ujonge phezulu emhlabeni izandla zangasemva kwentloko neengalo zigotyiwe, imilenze inde kwaye ijikeleza ngaphezulu komgangatho. Phakamisa umlenze wasekhohlo kwaye ujikeleze i-torso ukuze uthinte i-elbow yasekunene ukuya edolweni lasekhohlo; tshintsha amacala kwaye uphinde. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Ujikeleze 3

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukuhla kwibhayisekile.

Ngaba unyuka intaba ngamandlaImizuzwana engama-40: Qala kumgangatho kwiplanga ezintendeni. Inyathelo lasekhohlo unyawo ukuya ngaphandle kwesandla sasekhohlo. Hop ukutshintsha amacala. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Ujikeleze 4

I-Pedal ngokukhawuleza njengoko unakoImizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza i-squat 180 ukutsiba imizuzwana engama-40: Yima ngeenyawo ububanzi benyonga phakathi neengalo ngamacala. I-squat, emva koko utsibe phezulu kangangoko unako, ujikeleze imidair ukuze uhlale ujonge kwicala elichaseneyo. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Ujikeleze 5

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza i-squat ecaleni lomlenze wokuphakamisa imizuzwana engama-40: Yima ngeenyawo ububanzi benyonga phakathi neengalo ngamacala. I-squat, ke yima, uphakamisa umlenze wasekhohlo uye ecaleni ukuya phezulu ukuphakama. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuze ukhwele ibhayisekile.

Ujikeleze 6

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza i-V-ups imizuzwana engama-40: Lala ujonge phantsi ngeengalo zolulelwe phezulu kunye nemilenze ubude. Phakamisa umzimba kunye nemilenze, uze phezu kwethambo lomsila ukuze umzimba wenze i-V. Lower. Phinda. Thatha imizuzwana engama-20 ukuze ukhwele ibhayisekile.

Umjikelo 7

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza ii-speed skaters imizuzwana engama-40: Ukusuka ekumeni, hop ukuya kwicala lasekhohlo, ukufika kumlenze wasekhohlo, ukubuyisela umlenze wasekunene ngapha nangapha ngasekhohlo, njengoko ufikelela kwisandla sasekunene ukuchukumisa unyawo lasekhohlo. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuze ukhwele ibhayisekile.

Umjikelo 8

I-Pedal ngokukhawuleza njengoko unakoImizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza iblastoff push-ups kwimizuzwana engama-40: Qala kwindawo ohleli kuyo phantsi kunye neengalo ezandisiweyo phambi kwakho. Umzimba wasentwasahlobo uye phambili kwindawo yeplanga, emva koko wenze i-1 push-up, ukubuyisela umva ukuqala. Phinda. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Ujikeleze 9

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukuhla kwibhayisekile.

Yenza i-lunge kickers kwimizuzwana engama-40: Yima ngeenyawo ububanzi benyonga phakathi neengalo ngamacala. Nyathela umlenze wasekunene ubuye umva kwindawo ebuyela umva, ugoba ingalo yasekunene phambili kunye nengalo yasekhohlo umva. Yima ngomlenze wasekhohlo, ukhabe umlenze wasekunene uye phambili kwaye uqhube iingalo kwicala elichaseneyo. Phinda imizuzwana engama-20. Tshintsha amacala; phinda. Thatha imizuzwana engama-20 ukuze ukhwele ibhayisekile.

Umjikelo we-10

I-Pedal ngokukhawuleza njengoko unakoImizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Ngaba ukuqhuba ngamadolo ecaleni kweplanga imizuzwana engama-40: Qala kumgangatho kwiplanga elisecaleni kwisandla sasekhohlo. Zisa ingqiniba yasekunene kunye namadolo kunye ukuchukumisa kufutshane nesinqe. Phinda kwakhona imizuzwana engama-20. Tshintsha amacala; phinda. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Ujikeleze 11

I-Pedal ngokukhawuleza njengoko unakoImizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Ngaba iplank ihamba imizuzwana engama-40: Qala kumgangatho kwiplanga ezintendeni. Ngaphantsi ukuya kwiplanga yengalo enye ngexesha. Buyela kwiplank ezintendeni ngengalo enye ngexesha. Qhubeka nokutshintsha amacala. Thatha imizuzwana engama-20 ukuya kwibhayisikile.

Umjikelo we-12

I-Pedal ngokukhawuleza kangangoko unako imizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla kwibhayisikile.

Yenza i-sizzle sprawls imizuzwana engama-40: Baleka endaweni ngeenyawo ezikhawulezayo. Yonke imizuzwana emi-5 ukuya kweli-10, yehla, ukuthoba umzimba wonke emgangathweni. Phuma kwaye ngokukhawuleza uphinde uqalise iinyawo ezikhawulezayo. Phinda.

Uphengululo lwe