I-Yoga Boot-Camp Workout ene-Heart-Pumping Cardio kunye ne-HIIT

Umxholo

• Commando Plank
• Umsonto weNaliti
• Commando Plank
• Umsonto weNaliti
• Ukutsiba kweFrogger
• Ukubuza kweLizard
• Ukutsiba kweFrogger
• Ukubuza kweLizard
• Ukunyuka kweentaba
• Ukubuza kwesele
• Uphengululo lwe

Awudingi ukukhetha phakathi kwe-cardio kunye neyoga kwakhona. U-Heidi Kristoffer's CrossFlowX yindlela enye-ye-a-uhlobo lokuqhawula umbilo odibanisa ngokusisiseko i-HIIT kunye nesandi esimnandi solula-isandi esihle kakhulu, akunjalo?

Oku kuhamba kulandela iphethini yomzuzu omnye wokusebenza nzima kulandelwa yimizuzwana engama-30 yokuphumla kokuzilolonga. Kodwa musa ukuyifumana ijijekile. Ezi zimiselo kunye neentshukumo ezifana ne-HIIT ayizizo ezontliziyo zityhafileyo. Uyakuziqonda ezinye zazo zivela kwinkampu yeebhuthi kunye nezinye zivela kwiklasi yakho ye-yoga yamandla. Beka zonke kunye kwaye unokuhamba ngokukuko kokuhamba okuya kukunika incasa yento le i-CrossFlowX imalunga nayo. Umzimba wakho uya komelela, ubhitye, ubhetyebhetye, kwaye-oh ewe-ubile. Ngoku qalisa ukusebenza! (Okulandelayo: I-Yoga ibeka i-Quads ezomeleleyo kunye namathanga anethoni)

Ingaba isebenza kanjani: Uya kwenza ezinye zeendlela ze-HIIT ezihamba ngamandla kwincopho yomzuzu omnye, kwaye uphumle ngexesha leyoga ubuza imizuzwana engama-30 ukuba uphinde uphinde uphinde ubuye ngaphambi kokutsiba ubuye ushukumise olusekwe kwi-cardio. Phinda ukuhamba konke amaxesha angama-3-5 kuxhomekeke ekubeni unexesha elingakanani okanye ufuna ukusebenza nzima kangakanani.

Commando Plank

A. Qala kwindawo ephezulu yeplanga izandla zifakwe phantsi kwamagxa nomzimba kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni.

B. Ukugcina isiseko sakho siqinile kwaye uzinze (ukunqanda ukujija esinqeni), yeka ingqiniba esekunene emgangathweni, emva koko ushiye ingqiniba.

C. Ukuguqula intshukumo, ukutyhala umhlaba ukuze ubuyisele isandla sasekhohlo emgangathweni, ngasekunene.

D epheleleyo. Qhubeka nendlela yentshukumo, ngokutshintsha elinye icala elihla / linyuke kuqala ngokuphendula ngakunye.

Yenza le ntshukumo ngomzuzu omnye.

Umsonto weNaliti

A. Qala kuwo omane. Finyelela ingalo yasekunene phantsi komzimba, uvumele igxalaba lasekunene kunye netempile ukuba ikhulule emhlabeni.

B. Vumela isandla sasekhohlo sihlale apho sikhoyo, okanye sikhase kancinci ukuya ekunene ukuya entlokweni yakho.

C. Hlala apha uphefumle ngokunzulu ama-5.

Gcina le pose imizuzwana engama-30.

Commando Plank

A. Qala kwindawo ephakamileyo yeplanga izandla zifakwe phantsi kwamagxa kunye nomzimba kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni.

B. Ukugcina isiseko sakho siqinile kwaye uzinze (ukunqanda ukujija esinqeni), yeka ingqiniba esekunene emgangathweni, emva koko ushiye ingqiniba.

C. Ukuguqula intshukumo, ukutyhala umhlaba ukuze ubuyisele isandla sasekhohlo emgangathweni, ngasekunene.

D epheleleyo. Qhubeka nendlela yentshukumo, ngokutshintsha elinye icala elihla / linyuke kuqala ngokuphendula ngakunye.

Yenza le ntshukumo ngomzuzu omnye.

Umsonto weNaliti

A. Qala kuwo omane. Finyelela kwingalo yasekhohlo ngaphantsi komzimba, uvumele igxalaba lasekhohlo kunye netempile ukuba zikhulule emhlabeni.

B. Vumela isandla sokunene ukuba sihlale apho sikhona, okanye sirhubuluze kancinci ngasekunene kwentloko yakho.

C. Hlala apha uphefumlele phezulu kahlanu.

Yibambe le meko kangangemizuzwana engama-30.

Ukutsiba kweFrogger

A. Qala kwisikhundla somgijimi weembaleki ngezandla zozibini phantsi, unyawo lwasekunene lubekwe ngaphandle kwesandla sasekunene, idolo ligobe kwi-90-degree angle kwaye umlenze wasekhohlo wolule ixesha elide emva kwakho.

B. Ngokukhawuleza, kwintshukumo enye ekhawulezayo, tshintsha imilenze, uzisa umlenze ogobileyo wasekhohlo ukuya ngaphandle kwesandla sasekhohlo kunye nowolula ekunene ixesha elide emva kwakho.

C. Qhubeka nokutshintsha intshukumo, ukukhwela inyonga phezulu njengoko usitshintsha ixesha ngalinye.

Yenza le ntshukumo umzuzu omnye.

Ukubuza kweLizard

A. Ukuphelisa i-Frogger Jump yakho ngomlenze wasekunene phambili, ngaphandle kwesandla sasekunene.

B. Cofa idolo lasekhohlo emhlabeni kwaye, ukuba uziva ulungile, thoba ngobunono iingalo zakho emhlabeni.

C. Phefumlela apha i-5 yokuphefumla okunzulu.

Yibambe le meko kangangemizuzwana engama-30.

Ukutsiba kweFrogger

A. Qala kwindawo yembaleki yokugoba ngezandla zozibini emgangathweni, unyawo lwasekunene lubekwe ngaphandle kwesandla sasekunene, idolo ligobe kwi-engile ye-90-degree kunye nomlenze wasekhohlo wolulelwe ixesha elide emva kwakho.

B. Ngokukhawuleza, ngokuhamba okukhawulezayo, tshintsha imilenze, uzise umlenze wasekhohlo ngaphandle kwesandla sasekhohlo nasekunene usolule umva emva kwakho.

C. Qhubeka nokutshintsha intshukumo, ukukhwela inyonga phezulu njengoko usitshintsha ixesha ngalinye.

Yenza le ntshukumo umzuzu omnye.

Ukubuza kweLizard

A. Qeda ukutsiba kwakho kokugqibela kweFrogger ngomlenze wasekhohlo phambili, ngaphandle kwesandla sasekhohlo.

B. Cofa ngedolo lasekunene emhlabeni kwaye, ukuba livakala lilungile, thoba ngobunono iingalo zangaphambili emhlabeni.

C. Phefumla apha ka-5 ngokuphefumla ngokunzulu.

Gcina le pose imizuzwana engama-30.

Ukunyuka kweentaba

A. Qala kwindawo ephakamileyo yeplanga izandla zifakwe phantsi kwamagxa kunye nomzimba kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni.

B. Ngenisa idolo lasekunene ngasesifubeni, uqinisekise ukuba ugcina i-hips ikumgangatho kwaye ihambelana namagxa.

C. Shintsha iinyawo, uqhube idolo lasekhohlo esifubeni. Ngokukhawuleza enye imilenze.

Yenza le ntshukumo ngomzuzu omnye.

Ukubuza kwesele

A. Yiza kuzo zonke ezine kwaye uvule amadolo ngokubanzi.

B. Kancinci isinqe esisezantsi kwaye emva koko ubeke isifuba emethini.

C. Zisa iintende ndawonye phambi kobuso bakho, kwaye ugcine intloko, intamo kunye namagxa ahambelana.

D epheleleyo. Vumela ama-hips ukuba atshone naphi na apho kusekho ukuphumla kwaye uphefumlele khona i-5 ukuya kwi-10 yokuphefumula okunzulu.

Gcina le pose imizuzwana engama-30.

Uphengululo lwe