UkuSebenza kwePlank-Up yeplank ethi i-HIITs yakho ibe nzima

Umxholo

• Isekethe 1
• Iqela lomoya ukuya kwiSkipa Tsiba
• Ukunyuka kwePlank Tap
• Iitriceps Push-Up / Hip Dip / Ukuphakamisa umlenze
• Ingalo yeplanga idolo-to-Elbow
• Isekethe 2
• Umda weLunge Plyo
• Cwangcisa phezulu / ezantsi kunye neeJacks
• Ukuhambisa iplanethi esecaleni ukuya kwiPush-Up
• Icala lePlank Tap
• Isekethe 3
• Sumo Squat / Sumo Squat Jump
• Ukuhambisa iPaneli yePaneli
• Forearm Plank Alternation Hip Dip/Walk-Ups
• IPlank Fikelela
• Uphengululo lwe

Ukusuka kwiklasi ye-barre ukuya kwinkampu yeebhutsi, iiplanga zikho kuyo yonke indawo-kwaye kungenxa yokuba akukho nto ibabethayo ukomeleza isiseko sakho, utshilo umqeqeshi uKira Stokes, umyili weNdlela eSikiweyo, inkqubo yoqeqesho oluphezulu. "Izihlunu eziphambili [kubandakanya i-abs, umva, kunye ne-glutes] zinika amandla yonke intshukumo yomzimba wakho," utshilo uStokes. "Ukuziqinisa kuya kuphucula ukusebenza kwakho, kuthintele ukulimala, kwaye wenze umsebenzi wemihla ngemihla uzive ulula." Ungayichazanga i-cinch esinqeni sakho. (Qalisa i-flatter abs ngokwazi okona kutya kulungileyo nokubi kubo.)

Kodwa iplanga emileyo ayiphakami kwisikali sokutshisa ikhalori, ke kule HIIT quickie, iStokes iphekwe iinguqulelo ezihambayo ezikuvumela ukuba utshise ngelixa uqinile kwaye wongeze ukugqabhuka kweplyometric ukutshisa izinto ngakumbi. Umsebenzi wakho kwisekethe nganye kwezi zintathu ezincinci: "Qhubeka ushukuma ukuze izinga lentliziyo yakho lihlale liphezulu kwaye uhlaziye imetabolism yakho," utshilo.

Kwaye qiniseka ukuba iiplanga zakho zithe nkqo: Okokuqala, izandla okanye iingalo zakho kufuneka zibe ngqo ngaphantsi kwamagxa akho. Qengqa amagxa akho ngasemva, zoba inkaba yakho uye kumqolo wakho, cudisa ubuqaqawuli bakho (kangangokuba impundu yakho ijongeke iflethi), kwaye ubambe isinqe sakho ukuze sihambisane nesinqe sakho, utsho uStokes. Ucacisa oku. Ekugqibeleni, bandakanya ii-quads zakho kwaye utyhale izithende zakho ukuze wandise amathole akho. Uyifumene ifomu yakho? Kuhle- ulungele (phinda)ukudibana neplanga. (Uyayithanda into ayisebenzeleyo uKira? Emva koko, jonga umceli mngeni weentsuku ezingama-30 awudalele zona Ubume.)

Uya kudinga: umethi unokukhetha.

Ingaba isebenza kanjani: Yenza isekethe nganye kwezi ziphindwe kabini ngaphambi kokuba uye kwenye elandelayo.

Isekethe 1

Iqela lomoya ukuya kwiSkipa Tsiba

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi obusisiqalo ngaphandle, iingalo ngamacala.

B. Yenza i-squat e-1. Ngokukhawuleza yenza i-squat e-1.

C. Qhubeka nokutshintshana imizuzwana engama-30

Ukunyuka kwePlank Tap

A. Qala kumgangatho kwiplanga ezintendeni. Cofa isandla sasekunene egxalabeni lasekhohlo. Tshintsha amacala; phinda. Phinda.

B. Emva koko tsala umlenze wasekunene oya esifubeni; tshintsha amacala, phinda. Phinda.

C. Qhubeka nokutshintsha iimpompo zamagxa nabahambi ngeentaba imizuzwana engama-45.

Iitriceps Push-Up / Hip Dip / Ukuphakamisa umlenze

A. Qala kumgangatho kwiplanga ezintendeni. Yenza i-1 push-up.

B. Shift ubunzima uye kwisandla sasekunene kwaye ujikethe kwiplanga elisecaleni kwintende yesandla sasekunene, ukupakisha iinyawo. I-hips yehla nge-intshi ezi-2 ukuya kwezi-3. Buyela kwiplanethi esecaleni. Phinda.

C. Phakamisa umlenze wasekhohlo malunga neenyawo ezimbini, emva koko ezantsi. Phinda.

D epheleleyo. Buyela ukuqala. Yenza i-1 push-up emva koko utshintshe amacala (iplanga esecaleni kwisandla sasekhohlo); Phinda ulandelelwano olupheleleyo.

E. Qhubeka ngomzuzu omnye.

Hlulela ezantsi: Xa ukwiplanki esecaleni, shiya ukuphakamisa umlenze kwaye endaweni yoko buyela ngqo ukuqala.

Ingalo yeplanga idolo-to-Elbow

A. Qala kumgangatho kwiplanga kwiingalo zangaphambili. Zisa idolo lasekunene ukuze uchukumise ingqiniba yasekunene.

B. Buyela ukuqala. Tshintsha amacala; phinda.

C. Qhubeka nokutshintsha amacala imizuzwana engama-30.

Yandisa: Emva kokuzisa idolo engqinibeni, wandise umlenze emva, ujikeleze umlenze we-intshi ezi-2 ngaphezu komgangatho ukuya kwi-2 imizuzwana. Qhubeka kwicala elifanayo imizuzwana ye-15. Tshintsha amacala; phinda.

Isekethe 2

Umda weLunge Plyo

A. Yima ngenyawo kunye, izandla esinqeni ukuqala. Nyathela unyawo lwasekunene ububanzi ukuya ekunene (iinzwane zikhomba phambili), ukugoba umlenze wasekunene 90 degrees (umlenze wasekhohlo uthe tye).

B. Buyela ukuqala. Phinda, ngeli xesha utsibe ukubuyela ukuqala.

C. Qhubeka utshintshe i-lateral lunge kunye ne-lateral lunge-jump imizuzwana engama-30. Tshintsha amacala; phinda.

Cwangcisa phezulu / ezantsi kunye neeJacks

A. Qala kumgangatho kwiplanga ezintendeni. Ngezantsi kwi-forearm yangaphambili, uze ushiye ngakwesobunxele.

B. Cinezela umva uye ngasekunene, emva koko ushiye ekhohlo. Tshintsha amacala; phinda.

C. Okulandelayo, tsiba iinyawo ububanzi, uze ngoko nangoko uzitsibele ukuze uqalise. Phinda.

D epheleleyo. Qhubeka nokutshintsha izinto ezantsi kunye neeplanti jacks zomzuzu omnye.

Ukuhambisa iplanethi esecaleni ukuya kwiPush-Up

A. Qala kumgangatho kwiplanga ezintendeni. Ngaxeshanye hamba isandla sasekunene kunye nonyawo ukuya ngasekunene, ulandelwe sisandla sasekhohlo kunye nonyawo lwasekhohlo. Phinda.

B. Yenza i-push-up enye. Tshintsha amacala; phinda.

C. Qhubeka utshintshe umzuzu omnye.

Yandisa: Buyisela i-push-up nge-1 burpee.

Icala lePlank Tap

A. Qala kumgangatho kwiplanga ngaphambili. Shifta ubunzima kwingalo yasekunene kwaye ujikethe kwiplanga elisecaleni lasekunene, ubeke iinyawo.

B. Thepha inyawo lasekhohlo ukuya emgangathweni phambi komzimba, emva kwakho.

C. Qhubeka nokucofa umgangatho otshintshanayo kangangemizuzwana engama-30. Tshintsha amacala; phinda.

Hlulela ezantsi: Ukusuka kwicala leplanga, cofa inyawo lasekhohlo ukuya emgangathweni phambi komzimba imizuzwana eli-15. Cofa unyawo lwasekhohlo ukuya kumgangatho emva kwakho imizuzwana eyi-15. Tshintsha amacala; phinda.

Isekethe 3

Sumo Squat / Sumo Squat Jump

A. Yima ngeenyawo ububanzi bubanzi kancinane kune-hip-width ngaphandle, iinzwane zavela iidigri ezingama-45, ingalo ngamacala.

B. Yenza 1 squat. Ngokukhawuleza yenza i-squat e-1.

C. Qhubeka utshintshana imizuzwana engama-30.

Ukuhambisa iPaneli yePaneli

A. Qala kwitafile yetafile ngamadolo aphakamise ii-intshi ezimbini emgangathweni.

B. Ngaxeshanye hamba ngesandla sasekunene kunye nonyawo lwasekhohlo ukuya phambili 2 intshi, ngoko isandla sasekhohlo kunye nonyawo lwasekunene. Qhubeka ngamanyathelo amathathu.

C. Buyela ukuqala. Phakamisa isandla sasekunene kunye nonyawo lwasekhohlo ukusuka emgangathweni, ukubamba isandla sasekunene ukuya edolweni lasekhohlo. Tshintsha amacala; phinda ulandelelwano. Phinda.

D epheleleyo. Okulandelayo, ngaxeshanye nyawo lwasekunene kunye nonyawo lwasekhohlo ngasemva 2 intshi, ngoko isandla sasekhohlo kunye nonyawo lwasekunene. Qhubeka amanyathelo amathathu.

E. Buyela ukuqala. Bend iingqiniba ukuze zikhombe kancinci kwiimbambo ukuthoba isifuba iisentimitha ezimbalwa, emva koko ucofe umva phezulu. Phinda.

F. Phinda lonke olu landelelwano amaxesha amaninzi kangangoko unakho kwiminithi enye.

Isikali phantsi: Ukusuka kwindawo yetafile (ngamadolo aphakanyisiweyo), phakamisa isandla sasekunene kunye neenyawo lasekhohlo kumgangatho we-intshi ezimbini. Gcina imizuzwana emi-3 ukuya kwemi-5. Tshintsha amacala, ukuphakamisa isandla sasekhohlo kunye nonyawo lwasekunene. Bamba imizuzwana emi-3 ukuya kwemi-5. Qhubeka utshintshana ngomzuzu omnye.

Forearm Plank Alternation Hip Dip/Walk-Ups

A. Qala kumgangatho kwiplanga ngaphambili. Lahla umlenze wasekunene uye ngasekunene, emva koko ushiye umlenze wasekhohlo uye ekhohlo. Phinda kabini.

B. Hamba iinyawo uye ngasezandleni, ujike umlenze uye phezulu uye ezantsi kwinja. Hamba ngenyawo ubuyele kwiplanga.

C. Qhubeka nokutshintshela i-hip dips kunye nenja ephantsi ngomzuzu omnye.

IPlank Fikelela

A. Qala kumgangatho kwiplanga ezintendeni.

B. Yandisa ingalo yasekunene phambili kunye nomlenze wasekhohlo ngasemva; bamba imizuzwana emi-2. Tshintsha amacala; phinda.

C. Qhubeka nokutshintsha amacala umzuzu omnye.

Ukunyuka: Ukusuka kwiplanki, yandisa ingalo yasekunene phambili kunye nomlenze wasekhohlo ngasemva. Zisa ingqiniba yasekunene edolweni lasekhohlo, uze uphinde uphume. Tshintsha amacala; phinda. Qhubeka nokutshintsha amacala umzuzu omnye.

Uphengululo lwe