Yenza lo msebenzi we-HIIT Emanzini ukuze usebenze ngokuSebenzayo kwi-Abs yakho

Umxholo

• Ibhokisi emithathu
• IPlank Series
• Uthotho lwemihla
• Uthotho lwethebhulethi
• Tsiba Series
• Uthotho lwePush-Up
• Side Plank Series
• Uthotho lwe-Abs
• Uphengululo lwe

I-ICYMI, kukho indawo entsha yokusebenza ethatha amachibi kuyo yonke indawo. Yicinge njengomxube phakathi kwebhodi yokukhwela kwi-stand-up kunye neklasi yakho ye-fave boutique fitness. (Nantsi into ekufuneka uyazi malunga ne-SUP-ing, kwaye kutheni kufuneka uzame kule hlotyana.) Ngoku unokwenza i-barre, i-HIIT, kunye neyoga ngelixa ~ ngokuthe ngqo ~ emanzini. Kutheni ubetha ichibi endaweni yesitudiyo? Ukubeka ukuzilolonga kwakho emanzini kongeza inqanaba elitsha lokuzibandakanya ongakwaziyo ukufika emhlabeni. Yongeza umceli mngeni wokulinganisa kwenye yezi zinto zokufunda zingafikelelekiyo kwaye ngesiquphe izikwere ezisisiseko zikude nokuhamba ngokulula kwaye zinamandla phantse zingenakwenzeka. Inxalenye enkulu: Ukuwa nje kuthetha ukuya kudipha echibini.

Ubume Ubambisene nenye yeenkampani zokuqala ukuqala umkhwa, iGlide Fit, ukuzama i-HIIT / yoga ukuzilolonga emanzini eManhattan-phila kwi Ubume Iphepha likaFacebook. Kwaye nangona ukusebenza emanzini kongeza umceli mngeni owongezelelekileyo, ungazenza ngokupheleleyo ezi ntshukumo ukusuka kwinduduzo yekhaya lakho-yonke into oyifunayo yimata yeyoga! (Ufuna ukuzama i-Glide Fit IRL? Jonga iindawo zabo kwihlabathi liphela, okanye uthenge owakho umatshini onokungena kuwo ukuze uwasebenzise echibini lakho.)

Ukuzifudumeza kweYoga: Landela kunye nemizuzu engama-15 yokufudumala kweyoga kwividiyo, okanye wenze ukuhamba ngokukhawuleza kweyoga (le yoga Workout yabantu abayithiyileyo i-yoga ngokugqibeleleyo ifudumele).

Ibhokisi emithathu

Iplanga: Qala kwindawo ephezulu yeplanki. Bamba imizuzwana eli-10.

B. Squat: Yima ngeenyawo ububanzi besinqe kunye neengalo ngaphezulu, ii-biceps ngeendlebe. Hlala ezinqeni ngasemva kwaye ugobe amadolo ube yi-squat. Yenza i-10 reps.

C. Ukuntywila kwimilinganiselo: Qala kwindawo ethe tyaba kwitafile, iinyawo zithe tyaba phantsi, amadolo abhekisiwe, kunye neentende phantsi ngeminwe ibhekise kubukrelekrele. Phakamisa isinqe kwaye ugobe iingqiniba ngokuthe ngqo ngasemva ukuya ezantsi umzimba ii-intshi ezimbalwa. Cinezela emgangathweni ukuya kwiingalo ezithe tye. Yenza i-10 reps.

IPlank Series

Iplank yinja ezantsi: Qala kwindawo ephezulu yeplanki. Khupha umphunga kwaye uguqule isinqe ubuyele kwinja esezantsi, uyenze "i-V" ejonge phantsi nomzimba. Faka kwaye ubuyele phambili ubuyele kwiplanki. Yenza i-10 reps.

B. Umkhweli ocothayo wentaba: Ukusuka kwiplanga eliphezulu, nyathela ngasekunene unyawo uye phambili iisentimitha ezimbalwa ngasemva kwesandla sasekunene, uze uphinde unyawo lasekhohlo. Nyathela ngasekunene unyawo ubuye kwiplanga, emva koko inyathelo lasekhohlo unyawo ubuyele kwiplank. Phinda imizuzwana engama-30.

C. Shin itephu: Ukusuka kwindawo ephezulu yeplanki, yisa isandla sasekhohlo usiya embindini kwaye wandise ingalo yasekunene phambili. Khupha umphunga kwaye uguqule isinqe ubuyele kwinja esezantsi, uzenzele "V" ejonge ezantsi ngomzimba, kwaye ufike ngasekunene ukuya ngasekhohlo. Ukuphefumla kwaye utshintshele phambili umva kwiplanga, ingalo yasekunene yolulelwe phambili. Yenza i-10 reps.

Yenza imizuzwana engama-30 yokunyuka okanye ukunyuka kweentaba ngokukhawuleza, uphinde uphinde uphinde uphonononge i-shin kwelinye icala, emva koko imizuzwana engama-30 yokunyuka okanye ukukhawuleza kweentaba.

Uthotho lwemihla

A. Isikwere: Yima ngeenyawo ububanzi besinqe kunye neengalo ngaphezulu, ii-biceps ngeendlebe. Hlala ezinqeni umva kwaye uguqe ngamadolo kwi-squat. Yenza i-10 reps.

B.Ilungisiwe burpee: Yima. Gcwalisa phambili kwaye ubeke iintende emgangathweni phambi kweenyawo. Iinyawo zokubuyela umva ziye kwiplanga eliphezulu, emva koko uzinyathele phambili ziye ezandleni kwaye ume. Phinda imizuzwana engama-30.

C. Ukukhutshwa kwesikwati: Yima ngeenyawo ububanzi benyonga phakathi kunye neengalo ngaphezulu, i-biceps ngeendlebe, kwaye uphakamise isithende sasekunene ukulinganisa kwibhola yomnwe wasekunene. Hlala ezinqeni umva kwaye uguqe ngamadolo kwi-squat. Yenza i-10 reps.

Yenza imizuzwana engama-30 ye-burpees, wongeza ukutsiba ukuba kunokwenzeka. Phinda ubambe i-squat, wenze i-10 reps ngesithende esichaseneyo, emva koko wenze imizuzwana engama-30 yeeburpees ungeze ukutsiba kunye nokunyusa ukuba kunokwenzeka.

Uthotho lwethebhulethi

A. Isimbo sokubekwa kwitheyibhile: Qala kwi-tabletop position kwiingqiniba nasemadolweni. Khaba umlenze wasekunene uye ecaleni uze uwutsale umva, ngokungathi ukhaba emanzini. Yenza i-10 reps.

B. Iplanga: Qala kwindawo ephezulu yeplanki. Bamba imizuzwana engama-30.

Phinda u-A kunye no-B, ukubheqa ngaphesheya.

Yenza umjikelo omnye we-Triple Combo, emva koko uphinde uchungechunge lweThebhulethi. Phumla imizuzwana engama-30.

Tsiba Series

Ithole liphakamisa: Yima ngenyawo ububanzi benyonga nobhontsi ukhombe phambili. Phakamisa izithende ukuba ungene kwiibhola zeenyawo, uqiniseke ukuba amaqatha awaqengqeli ngaphandle. Ezantsi umva ukuya kwindawo yokuqala. Yenza i-10 reps. Ngexesha leseti yesibini, khomba iinzwane kwii-angles ezingama-45. Ngexesha leseti yesithathu, yonyusa ngeenyawo ububanzi kwaye ujike kwindawo yesumo squat. Ngexesha leseti yesine, yenza i-sumo jump squats kule meko ibanzi.

B. Ukutsiba okujikajikayo: Yima ngeenyawo ziqelelene ngobubanzi besinqe. Hlala ezinqeni umva kwaye uguqe ngamadolo kwi-squat, emva koko utsibe, ujike i-90 degrees uye ngasekunene, ungene kwenye indawo. Phinda ujonge phambili kwakhona. Elinye icala leseti nganye.

C. Iinyawo ezikhawulezayo: Ngokuguqa ngamadolo, gxuma ngokukhawuleza ukusuka kwelinye inyawo ukuya kwelinye imizuzwana engama-30.

Yenza iiseti ezi-4. Yenza umjikelo omnye weTriple Combo. Phumla imizuzwana engama-30.

Uthotho lwePush-Up

A. Ukutyhala okubanzi: Qala kwindawo ephezulu yeplanga ngeengalo ezibanzi. Bend iingqiniba emacaleni ukuya kumazantsi omzimba, emva koko ucofe ezintendeni ukubuyela kwindawo yokuqala. Yenza i-10 reps.

B. Ijekhi yeplanga ecothayo: Ukusuka kwiplanga eliphezulu, nyathela unyawo lwasekunene ngaphandle kwee-intshi ezimbalwa, uze unyawo lwasekhohlo uphume ngaphandle kweesentimitha ezimbalwa, emva koko ungene unyawo lwasekunene unyawo lwasekhohlo ungene. Phinda imizuzwana engama-30.

C. Ukunyanzelwa kweTriceps: Qala kwindawo ephezulu yeplanga ngeentende phantsi kwamagxa. Bend iingqiniba ngqo emva kumzimba ongezantsi, emva koko ucofe ezintendeni ukubuyela kwindawo yokuqala. Yenza i-10 reps.

D.Iplack jack: Ukusuka kwiplanga ephezulu, nyathela unyawo lwasekunene kwii-intshi ezimbalwa, emva koko unyawo lwasekhohlo luphume ngee-intshi ezimbalwa, uze unyathele unyawo lwasekunene ungene kunye nolwasekhohlo phakathi. Phinda imizuzwana eli-15. Emva koko yenza iijekhi zeplanga eziqhelekileyo, utsibe iinyawo zombini ngaphandle kwaye ungene ngexesha elinye. Phinda kwakhona imizuzwana eli-15.

Side Plank Series

A. Umlenze weplanga osecaleni Nyusa: Qala kwindawo yeplanga esecaleni kwesandla sokunene kunye nedolo lasekunene emgangathweni kunye nokunyusa inyonga. Phakamisa umlenze wasekhohlo othe ngqo emoyeni, emva koko ucothise kancinci uye phantsi. Yenza i-10 reps.

B.Idiphu yeplanga esecaleni: Ukusuka kule ndawo, phakamisa ngqo umlenze wasekhohlo ujikeleze kwaye ubuye umva wenze isangqa esincinci, ngokungathi kukuntywila iinzwane emanzini. Yenza i-10 reps.

C. Iplanga esecaleni itsalela: Ukusuka kwesi sikhundla, khaba ngqo umlenze wasekhohlo ngasemva kancinci kwaye urhuqe isithende ngapha nangapha, ugoba unyawo ujonge ngakuglute, emva koko ubuyele kwicala elisecaleni. Yenza i-10 reps.

Phinda kwelinye icala.

Uthotho lwe-Abs

A. Ngaphakathi nangaphandle: Qalisa ukuhlala phantsi, iintende phantsi phantsi kwesinqe, iincam zeminwe zikhombe ngasekukhanyeni. Phakamisa izithende emgangathweni kwaye wandise imilenze phambili, uyame ngomzimba kancinci. Zoba amadolo ukuya ngasesifubeni, wandule ukunweba ukuze uqalise irep elandelayo. Yenza i-10 reps.

B. Iinguqulelo zesiRashiya: Ukusuka kule ndawo, phakamisa izithende ukuze i-shins ihambelane nomhlaba kwaye uphakamise izandla ukuze ubambe phambi kwesifuba. Jikelezisa umzimba ukuze ucofe iminwe ngasekunene, emva koko uye ngasekhohlo. Phinda imizuzwana engama-30.

C. Ukuguqula itafile ephezulu: Qala kwindawo ethe tyaba kwitafile, iinyawo zithe tyaba phantsi, amadolo abhekisiwe, kunye neentende phantsi ngeminwe ibhekise kubukrelekrele. Phakamisa isinqe ukwenza umgca othe ngqo ukusuka emagxeni kuye emadolweni. Bamba imizuzwana eli-15.

Phinda u-A ukuya ku-C.

D. Umlenze ongezantsi: Lala ujonge phezulu emgangathweni imilenze yolulelwe ngasesilingini, iinyawo phezu kwesinqe kunye neenyawo ezigobileyo. Cothisa imilenze esezantsi emhlabeni, emva koko uphakamise ukubuyela kwindawo yokuqala. Yenza i-10 reps.

Umvubu Nyusa: Lala ujonge phezulu emgangathweni imilenze yolulelwe ngasesilingini, iinyawo phezu kwesinqe kunye neenyawo ezigobileyo. Iinyawo ezishiyekileyo ziqhubela phambili kancinci phezu kwesibilini kwaye zibandakanya i-abs yokunyusa isinqe see-intshi ezimbalwa emhlabeni. Yenza i-10 reps.

F. Ibhayisekile qhwaba: Lala ngobuso emgangathweni, wolule imilenze, ujikeleza ii-intshi ezimbalwa ukusuka emgangathweni kunye nezandla emva kwentloko, iingqiniba zikhomba ngaphandle. Zoba idolo lasekhohlo esifubeni, ujikeleze amagxa uchukumise ingqiniba yasekunene uye emadolweni asekhohlo. Tshintshela, wandise umlenze wasekhohlo kwaye uzobe idolo lasekunene. Phinda imizuzwana engama-30.

G.Isikere: Ukulala ngobuso phantsi, kunye nemilenze eyandisiweyo, iinyawo kunye namagxa egxalaba ejikeleza iisentimitha ezimbalwa phantsi. Phakamisa umlenze wasekunene phezu kwesinqe kwaye ubambe ngobunono emva kwethole. Tshintshela, wehlise umlenze wasekunene ukuya kundanda kwaye unwebe umlenze wasekhohlo phezu kwesinqe. Yiyo i-1 rep. Yenza i-10 reps.

Uphengululo lwe