I-Pyramid HIIT Workout Formula eyakha iMetabolism eKhawulezayo

Umxholo

• Iphiramidi 1
• Iphiramidi 2
• Iphiramidi 3
• Uphengululo lwe

"Lo mthambo ngumthamo ovuthayo we-cardio," utshilo u-Amy Dixon, ongumdanisi weqela lomlilo elitsha kwiklasi ye-Firestarter e-Equinox eLos Angeles, oyile isampulu yesiqhelo engezantsi.Iklasi ifuna utyhale i-15, emva koko i-30, emva koko i-45 imizuzwana kwi-high intensity-uphinde uhlehlise "iphiramidi" imizuzwana engama-45, 30, kunye ne-15-ngemizuzwana nje eyi-15 yokuphumla phakathi.

"Ngenxa yokuba awusoze uphinde uphile ngokupheleleyo phakathi kweeseti, usebenza kwinqanaba lokuqina eliya kukwenza ulunge kwaye uphucule ukusebenza kwakho," utshilo uDixon. Ukongeza, uya kutshisa iikhalori ezinkulu endleleni-kunye nasemva kokujima. (Nantsi ngakumbi indlela yokwandisa ixesha lokuphumla ngexesha le-HIIT.)

Iphiramidi nganye (cinga ngayo njengesekethe encinci) iqulethe iindlela zokuzilolonga ezijolise kumzimba ngeendlela ezahlukeneyo. Oko kuthetha ukuba awuzukuphela amandla ngexesha ngalinye lokutyhala kangangokuba awunako konke.

Uya kukrazula iiphiramidi ezintathu zizonke. Emva kwento nganye, kufuneka uzive ngathi uhambe nzima ngokwaneleyo ukuba ufuna ukuyeka kwaye uphile ngokupheleleyo. Endaweni yoko, uya kwenza imizuzu emibini ngesantya esicothayo sokubaleka ngaphambi kokuba uye kwiphiramidi elandelayo.

"Uphando lubonisa ukuba ukuchacha okusebenzayo ukusuka kwimizuzu emibini ukuya kwemine yeyona ndawo imnandi yokulungiselela umzimba wakho ukujongana nelinye ixesha ngesantya esiphezulu," utshilo uDixon. (Ukulungiswa kokusebenza ngokuchanekileyo kubalulekile kwiintsuku zokuphumla, FYI.) Ekupheleni kwale seshoni, zonke izihlunu zokugqibela ziya kubethwa zenziwe imilo. Kwaye imetabolism yakho? Kuya kutsha.

Uya kudinga: Inyathelo elincinci lokulinganisa ukuya phezulu okanye ezantsi (ukhetho)

Ingaba isebenza kanjani: Qala ngokufudumala. Emva koko gcwalisa iphiramidi nganye kube kanye, utshintshane phakathi kokuzilolonga A kunye no-B ngamaxesha ahlukeneyo kunye nemizuzwana eyi-15 yokuphumla emva kwekhefu ngalinye. Emva kokugqiba ipiramidi nganye, fumana kwakhona imizuzu emi-2 ngokulula ukumodareyitha ngamandla ngokubaleka uye phambili nangasemva (okanye ubaleka umzuzu omnye, emva koko wenze i-skaters umzuzu omnye).

Shushubeza: Yenza imizuzwana engama-30 inye yee-squats ezijikelezayo kwicala ukuya kwelinye icala (inyathelo lomlenze wasekunene uphume uye ekunene, iinzwane zijonge phambili, kwaye ugobe idolo lasekunene ukuthoba kwi-squat ngomlenze wasekhohlo othe tye; buyela kwindawo yokuqala, tshintsha amacala, kwaye uphinde), i-triceps. i-push-ups, ukugoba ukuya phambili (ukuchukumisa iminwe ukuya emgangathweni ukuba kunokwenzeka) kunye nokwandiswa kwenyonga (ukuma, ukugoba umva kancinci), kunye nokukhaba ngeempundu kunye namadolo aphezulu. Phinda.

Iphiramidi 1

Isibhambathiso seSigcawu

A. Qala kumgangatho kwiplanga ezintendeni.

B. Tsibela umlenze wasekhohlo uye phambili ngaphandle kwesandla sasekhohlo njengoko ubamba isandla sasekhohlo ukuya egxalabeni lasekunene.

C. Buyisela isundu lasekhohlo kwindawo yokuqala, emva koko utshintshe imilenze (lunge umlenze wasekhohlo ngasemva, umlenze wasekunene uye phambili ngaphandle kwesandla sasekunene) kwaye uzise isandla sasekunene egxalabeni lasekhohlo. Qhubeka utshintshana ngokukhawuleza.

UKUTSHEKA PHANTSI: Yenza konke ukulandelelana ngezandla kwinyathelo elincinane endaweni yomgangatho.

Iitapile ezishushu

A. Yima ngeenyawo kude kunobubanzi be-hip ngaphandle.

B. Cofa unyawo lwasekhohlo ukuya kumbindi womzimba, emva koko ulukhuphele ngaphandle ukuya kwindawo yokuqala. Tshintsha amacala; phinda.

C. Qhubeka, upompa iingalo ngokungathi uyabaleka kwaye ushukuma ngokukhawuleza okukhulu.

UKUTSHA NGENKQUBO: Qala ngokungqisha inyathelo lakho. Cofa unyawo lwasekhohlo inyathelo phezulu, emva koko ubeke unyawo ubuyele ezantsi kwicala lasekhohlo lesinyathelo njengoko ucofa unyawo lwasekunene. Qhubeka utshintshana.

Iphiramidi 2

Ukuma umtsi omde

A. Yima ngeenyawo eziqelelene kunobubanzi besinqe.

B. Gxumela phambili kangangoko unako, uhlale ngamadolo athambileyo.

C. Khupha ubuyele kwindawo yokuqala, emva koko wenze i-tuck jump.

D epheleleyo. Phinda, uhambe ngokukhawuleza okukhulu.

I-SCALE PHANTSI: Endaweni yokutsiba ngokutsiba, enye into uze nayo ngasekhohlo emva koko uye ngasekunene ngasefubeni, uchukumisa izandla ukuya emadolweni.

UKUKHAWULEZA: Khaba ibhola njengoko utsibela phambili.

UMogul

A. Ukusuka ekumeni, inyathelo lasekhohlo unyawo uye ngasekhohlo.

B. Tsibela inyawo lasekunene ukudibana ngasekhohlo kwaye ucofe iinzwane phantsi. Qhuba zombini iingalo emva komhlaba.

C. Tshintsha amacala; phinda. Qhubeka utshintshana ngokukhawuleza.

I-SCALE UP: Songa phambili ukusuka ekumeni, amadolo agobe kancinci, kwaye ubeke izandla kwinyathelo, amagxa ngokuthe ngqo ezihlahleni nasezinyaweni ngasekhohlo kwenyathelo. Tsiba phezulu, ubeke ubunzima bomzimba ezandleni kwaye utsibe ngaphezulu kwenyathelo ukuya kwicala lasekunene. Phinda, uhambe ngokukhawuleza okukhulu.

Iphiramidi 3

Tshintsha uKick

A. Yima ngeenyawo ububanzi begxalaba ngaphandle, iingalo zigotyiwe, izandla zisesilevini.

B. Tsibela njengoko ukhaba unyawo lwasekhohlo phambili, emva koko utshintshe, ukhabe unyawo lwasekunene phambili emva kokufika emhlabeni.

C. Qhubeka utshintshe ngokukhawuleza.

YIBA PHANTSI: Endaweni yokutsiba, yiya phambili, unyoshoze ukhaba uye ngaphambili. Buyela kwindawo yokuqala. Guqula amacala kwaye uphinde.

Ukutshintsha kwekota ukuya kuLunge kabini

A. Yima uhlukane ngeenyawo ububanzi besinqe, amadolo agobe kancinci.

B. Tsiba phezulu, wenze ikota ujike ngasekhohlo, ufike ngamadolo athambileyo, emva koko utsibe ubuyele kwindawo yokuqala.

C. Tsiba phezulu, ungene kumngxunya onomlenze wasekhohlo ngaphambili, ugoba omabini amadolo ukuya kuma-90 degrees. Phinda utsiba-lunge ngokutshintsha imilenze ukuya emhlabeni ngomlenze wasekunene phambili.

D epheleleyo. Buyela kwindawo yokuqala. Phinda ulandelelwano, ujike ekunene. Qhubeka, uhamba ngokukhawuleza okukhulu.

Uphengululo lwe