I-Kayla Isines 'SWEAT App yongeza nje iinkqubo ezine ze-HIIT ezinento kuye wonke umntu

Umxholo

• IiNkqubo ezi-4 zokuSebenza eziNtsha ze-SWEAT HIIT
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Alithandabuzeki elokuba uKayla Itsines uyindlovukazi yoqobo yoqeqesho lwexesha eliphakamileyo. Inkqubo yomsunguli we-SWEAT utyikityo lwemizuzu engama-28 yenkqubo yokusebenza esekwe kwi-HIIT yakhe i-fanbase enkulu okoko yaqala ukubuyela emva kwi-2014, kwaye inike amandla abantu basetyhini kwihlabathi liphela ukufikelela ngakumbi ekusebenzeni kwabo ngokomzimba ukusukela oko. I-Itsines sele ikhutshiwe ukuba ingazisi kuphela ubuso obutsha kunye neendlela kwi-SWEAT uluhlu lwabaqeqeshi kodwa ikwakhuphe iinkqubo ezahlukeneyo zokuzilolonga. Kwinyathelo elilandelayo lokuvela kwakhe, nangona kunjalo, ubuyela kwiziseko.

Ecaleni kwabaqeqeshi be-SWEAT uChontel Duncan, uBritany Williams, kunye noMonica Jones, u-Isines usanda kuqalisa iinkqubo ezine zokuzilolonga ezisekelwe kwi-HIIT ngoMvulo ngokukodwa kwi-app ye-SWEAT. Ifanele abaqalayo kunye neembaleki ezihambele phambili ngokufanayo, inkqubo nganye iya kukukhumbuza ukuba akukho mnye umthambo onendlela yokukugcina uthobekile njenge-HIIT. (Idibeneyo: Izibonelelo ezi-8 zoQeqesho oluPhezulu oluPhezulu)

"Ukuqala kwam ukuba ngumqeqeshi wabucala, ndakhawuleza ndathandana nokuzilolonga ngamandla, kwaye iseyindlela yam yoqeqesho endiyithandayo namhlanje," kwabelwane ngo-Itsines kupapasho lweendaba. "Uqeqesho lokuqina ngamandla luyakhawuleza, luyonwabisa, kwaye lucelomngeni, kwaye ndiyathanda ukubona abantu basetyhini befumanisa ukuba banakho kangakanani xa betyhala ngaphaya kwento abacinga ukuba inokwenzeka, nokuba bagqiba ukuzilolonga okanye bagqibe enye into." (Eyeleleneyo: UQeqesho lwexesha lokugqibela loQeqesho xa Ufutshane kakhulu ngexesha)

Umqeqeshi, usomashishini, kunye nomama wongeze ukuba uye wayibona kuqala indlela uqeqesho lwe-HIIT olunokunceda ngayo abantu bazive bomelele, bomelele ngakumbi, kwaye bexhotyisiwe ukwenza utshintsho olulungileyo kuzo zonke iinkalo zobomi babo. "Kungakhathaliseki ukuba yintoni inqanaba lakho lokufaneleka, uqeqesho lwe-HIIT luhle kakhulu ekwakheni ukuzithemba, kwaye ndivuya kakhulu ukusungula ezi nkqubo zine ze-SWAT ukuxhasa abafazi abaninzi ukuba bathathe uqeqesho lwabo kwinqanaba elilandelayo," watsho. (Idibeneyo: UKayla Itsines ubhengeza iiNdaba eziKhulu ngeNkqubo yakhe yeSweat App)

IiNkqubo ezi-4 zokuSebenza eziNtsha ze-SWEAT HIIT

Kukho into kuwo wonke umntu onolu longezo lwamva nje kuluhlu olusele lude losetyenziso lokufuna ukusebenza. Nantsi into encinci malunga nokuba unokulindela ntoni kwinto nganye, ngoko ke unokukhetha ukhetho olulungele isimbo sakho sokuzilolonga okanye iinjongo:

Phakathi: I-HIIT Cardio kunye ne-Abs kunye noKayla yinkqubo yeeveki ezintandathu yokuzilolonga ebonisa ukudityaniswa kwamandla kunye nokuzivocavoca kwe-cardio ejonge nakubani na ojonge ukukhulisa uqeqesho lwabo. Ukuba unqwenela, unokukhetha kwiiveki ezimbini zokuzilolonga ngaphambi kokutsiba ngqo kwinkqubo yenqanaba eliphakathi ukunceda ukwakha okanye ukomeleza isiseko somzimba wakho kuqala. (Eyeleleneyo: I-SWEAT App isandula ukuzisa iiNkqubo ezi-4 zokuSebenza eziNtsha zabaQalayo)

Uya kugqiba ukusebenza kwemizuzu engama-30 ngeveki, kunye nokusebenza kokubonisa okukhethiweyo okunokongezwa okanye kutshintshwe kwinkqubo yakho yesiqhelo ukuba umfutshane ngexesha. Nangona konke ukusebenza kuka-Itsines kugxile ekuhambeni kwe-cardio ephezulu, inkqubo yakhe, ngakumbi, inoxinzelelo olomeleleyo lomsebenzi ophambili, ngokunjalo. Ukwenza ngempumelelo le nkqubo, uzakufuna iseti yee-dumbbells, intambo yokutsiba, iibhendi zokumelana, i-kettlebell, kunye nokufikelela kwisitulo okanye ebhentshini. (Idibeneyo: Nantsi into eShedyuli yokuSebenza yaNgokulinganayo yeveki eveleleyo)

NONEUmzimba opheleleyo we-HIIT kunye neChontel, ekhokelwa yingcali ye-Muay Thai uChontel Duncan, yinkqubo yeeveki ezili-10 ayisiyoyentliziyo etyhafileyo. Olu khetho alwenzelwanga abasaqalayo, kodwa endaweni yoko abo baphakathi ukuya kwimithambo ephambili abaziva bekulungele ukonyusa umzamo wabo. Inkqubo ibandakanya ukulolonga okuthathu, imizuzu engama-30, umzimba opheleleyo ngeveki, kunye nemisetyenzana emibini emifutshane. Le nkqubo iya kufuna kwakhona isethi yeedumbbells, intambo yokutsiba, iibhendi zokuxhathisa, i-kettlebell, kunye nokufikelela kwisitulo okanye ibhentshi. (Idibeneyo: Izixhobo zeGym yasekhaya ezinokuThengiswa ukugqiba nayiphi na imisebenzi yasekhaya)

Phakathi:I-High-Intensity Barre kunye neBritany, eyenziwe ngumqeqeshi u-Britany Williams yinkqubo emfutshane ehlala iiveki ezintandathu kwaye ifanelekile ngokusisiseko nakubani na. Iqukethe iiklasi ezintathu ngeveki, kunye neendlela ezimbini zokukhetha i-cardio kunye nokusebenza kokuchasana. Iklasi nganye yimizuzu engama-30 ukuya kuma-35 ubude kwaye yahlulwe yalandelelana yaba yimizuzu emine ukuya kwemi-8 edibanisa intshukumo yamandla aphezulu kunye nokuzilolonga okukunceda ukuba wakhe unyamezelo lwentliziyo kunye nokomeleza izihlunu ezikhulu, ezibalaseleyo kunye nezihlunu ezincinci ezibalulekile kuzinzo. . (Idibeneyo: I-SWEAT App iQalile nje ukusebenza kweBarre kunye neYoga yokuSebenza nabaQeqeshi abatsha)

Yintoni enomdla kakhulu kolu khetho, kukuba, ngokungafaniyo nefomathi yendlela yohlelo lwe-GIF, iiklasi zenkqubo entsha ye-Williams ye-HIIT ziyafumaneka ngokulandela ifomathi yevidiyo, ukuze usebenze kunye nomqeqeshi ngexesha langempela . Kule nkqubo, uya kufuna isethi yee-dumbbells, iibhendi ezincinci zokumelana ne-loop, kunye nokufikelela kwisitulo. (Idibeneyo: Umzimba oPheleleyo oPheleleyo kwi-Home Barre Workout)

Umqali: HIIT kunye noMonica ukhokelwa ngumqeqeshi wobuqu oqinisekisiweyo u-Monica Jones, umseki-mbambisene we-Bash Boxing, indawo yokuzivocavoca esekwe eVirginia eyaziwa ngokuba yimigangatho yemizuzu engama-45 yomdlalo wamanqindi. UJones uzisa ubuchwephesha bakhe kwi-SWEAT ngale nkqubo edibanisa ukunyakaza okuphezulu kunye ne-shadow boxing, egxile kubuchule bokugqibelela ngelixa uphucula ukuqina kwakho konke.

Inkqubo yeeveki ezine zikaJones ilungiselelwe abasaqalayo kwaye ibonelela ngokuzilolonga okubili kwemizuzu engama-20 kunye neseshoni yamanqindi ekhethwayo qho ngeveki. Iiklasi zomzimba opheleleyo zibandakanya ukomelela kunye nokuhamba okuzinzileyo okulandelwa kukugqabhuka okufutshane kweesekethe ze-HIIT kunye nokudityaniswa kwamanqindi ukugcina intloko yakho kumdlalo. Elona candelo lililo? Ukusebenza kule nkqubo kufuna izixhobo zero kwaye kungenziwa ngokulula ngendawo encinci. (Idibeneyo: Kutheni ufuna ukuqala iBoxing ASAP)

Ngaba ukulungele ukuzibophelela kwenye yeenkqubo ezizodwa ze-HIIT ze-SWAT? Khuphela nje usetyenziso lwe-SWAT kwaye ukhethe inkqubo, umqeqeshi, okanye isimbo sokuzilolonga esithetha kakhulu nawe. Awunakugqiba? Zizame zonke. (Iveki yakho yokuqala isimahla, kwaye xa uthandana, qhubeka usebenzisa iapp nge $ 20 / ngenyanga okanye nge-120 / ngonyaka.) Nokuba uyaqala (okanye ukuqala kwakhona, masinyaniseke) okanye i-bonafide HIIT junkie, ezi Iinkqubo ezintsha kraca ze-SWEAT ziqinisekile ukuba zikubuyisela kunxibelelwano kunye ne-badass yakho yangaphakathi.

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