Studio yoBume: Iseshoni ye-HIIT yomsebenzi

Umxholo

• Umsebenzi weSiseko seHIIT
• I-Banded Thruster
• Ukunyuka kweNtaba yeNtaba
• Ibhendi yebhere uJack
• Buyela umva uLunge ukuya kwiBanded Bicep Curl
• IBanded Jumping Jack
• Ibhendi yeBhendi Ukukhasa
• Ibhendi enqamlezileyo yeNtaba yokuNyuka kweNtaba ngePush-up
• Uphengululo lwe

Ubushushu kunye nokufuma okwenza ube cranky? AWUKHO wedwa. Uphononongo lubonise ukuba xa kushushu kwaye i-muggier ngaphandle, sihlala sixhalabile kwaye siyacaphuka.

Kwaye ngelixa ukufumana i sweatshi ngokuzilolonga ngaphandle kunokubonakala ngathi yinto yokugqibela ofuna ukuyenza, kumqeqeshi osaziwayo u-Ashley Joi, yenye yeendlela zakhe zokunyusa umoya. Ukusebenza ngaphandle kundizisela ulonwabo olukhulu, uyachaza. Olo vuyo luxhaswa yinzululwazi, kwakhona: Imvumelwano yakutshanje kwi Ijenali yeZifundo zolonwabo ubuze iingcali ukuba zilinganise iindlela ezingama-68 zokunyusa umgangatho wolonwabo. Ukudlala kwindawo yesithathu, ngelixa ukusebenzela kuthathe indawo yesihlanu. (Inxulumene: IziBonelelo zezeMpilo zeNgqondo nezeMpilo kuQeqesho lwangaphandle)

Ngaba ukulungele ukuqalisa? Apha, uJoi wabelana ngesiqhelo sakhe se-HIIT asithandayo, kwiintsuku ezingaphandle ngaphandle. Kwaye njengoko umthambo ubukhulu becala ukumgangatho ophantsi, awuzuziva udiniwe ngokukhawuleza ngenxa yemozulu eshushu.

Oko kuthethiweyo, ukuba nangaliphi na ixesha uqala ukuziva uchithe kakhulu, yima, utsho uJoi. "Kuba lusuku olufudumeleyo, olushushu, mamela umzimba wakho kwaye uhambe ngesantya sakho."

Kwaye ungalibali ukufaka amanzi! (Izinto eziNxulumeneyo: Ezona ndlela zilungileyo zokuHlala uHyiliwe ngexesha lokuSebenzisa ngaphandle)

Umsebenzi weSiseko seHIIT

Ingaba isebenza kanjani: Ukufudumala imizuzu emihlanu ukuya kwe-10 ngaphambi kokuba uqale. Yenza intshukumo nganye imizuzwana engama-40, uphumle imizuzwana engama-20 phakathi. Shenxisa kuqheliselo ngalunye lwesixhenxe, uze uphinde wenze imijikelo emithathu iyonke.

Uya kudinga: Ibhendi yokuxhathisa ephethe izibambo kunye nebhendi encinci enamakhonkco (okanye ibhanti ebhuqwayo)

I-Banded Thruster

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. I-Loop ibhendi yokumelana kunye nezibambo phantsi kweenyawo zombini. Bamba isiphatho ngesandla ngasinye, uzise izandla emagxeni kwindawo engaphambili yokubeka.

B. Ukuxhoma ezinqeni ukuze uzike kwi-squat, nqumama ngokufutshane xa amathanga ehambelana nomgangatho (okanye ephantsi njengoko ukhululekile).

C. Push phakathi kweenyawo ngelixa usebenzisa i-glutes kunye neentsimbi zokuqhuba ukuqhubela phezulu ukuya kwindawo yokuma. Kwangelo xesha, cinezela iingalo ngaphezulu, zibambe ngqo emagxeni. Ibrace core, kwaye ukhuphele phezulu phezulu.

D epheleleyo. Ngokukhawuleza izandla ezisezantsi - ukuya emagxeni / ezinqeni - kwaye udibanise kwi-squat ukuze uqale i-rep elandelayo.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Yongeza i-pulse ezantsi kwe-squat.

Yikale phantsi: Susa ibhendi yokumelana.

Ukunyuka kweNtaba yeNtaba

A. Loop ibhendi encinci ejikeleze iinyawo zombini ngoko ke ihamba phantsi kwezithende. Khasa uye kwindawo ephezulu yeplanga. Iingalo kufuneka zandiswe ngokupheleleyo, iintende zixinzelele emhlabeni, iminwe icinyiwe kancinane. Umva kufuneka ucabalele kwaye ungundoqo kunye nokuqaqamba okubandakanyekileyo ukuqala.

B. Qhuba idolo lasekunene esifubeni, utsala ibhendi kunye nayo. Ngokukhawuleza buyisela idolo ekuqaleni.

C. Ngokukhawuleza ukuba idolo lasekunene libethe kwindawo yokuqala, qhuba idolo lasekhohlo esifubeni. Qhubeka ngokukhawuleza ukutshintshanisa imilenze.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Gweba ibhendi yokuchasana okongezelelweyo.

Yilinganise: Susa ibhendi yokumelana okanye ucofe idolo ngalinye esifubeni kancinci ngolawulo.

Ibhendi yebhere uJack

A. Lungisa ibhanti encinci ejikeleze iinyawo zombini ukuze iye ngaphantsi kwezithende. Yiza kuwo omane, izandla phantsi kwamagxa namadolo phantsi kwenyonga, iinzwane zibotshiwe. Hover amadolo malunga ne-intshi enye ngaphezulu komhlaba ukuqala. (Esi sikhundla sebhere.)

C. Ukubamba indawo yokubamba ibhere, tsiba zombini iinyawo iisentimitha ezimbalwa ukuya kwelinye icala, emva koko ubatsibe kufutshane kunye ukuze babuyele ekuqaleni. Phinda.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Jija ibhanti ukwenzela ukuchasana okongeziweyo.

Yilinganise: Susa ibhendi yokumelana okanye uphume umlenze omnye ngexesha kunye nokulawula.

Buyela umva uLunge ukuya kwiBanded Bicep Curl

A. I-Loop ibhendi yokumelana nezibambo phantsi konyawo lwasekunene. Yima ngenyawo ububanzi benyonga, ubambe isiphatho ngesandla ngasinye, iingalo kwicala ngalinye, izihlahla zijonge ngaphakathi.

B. Nyathela unyawo lwasekhohlo umva umva, imilenze yomibini isenza iiengile ezingama-90 kunye nedolo lasekhohlo lijinga phezu komhlaba.

C. Nyathela umlenze wasekhohlo uye phambili ukuze ume. Xa uthe nkqo, jika izibambo ziye emagxeni, ugcine isifuba sinebhongo kunye neengalo ezingaphezulu ngokusemandleni.

D epheleleyo. Izibambo ezisezantsi ezinolawulo ukubuyela ukuqala.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20. Tshintsha amacala; phinda.

Yilinganise: Yongeza i-pulse ezantsi kwentshukumo.

Yilinganise: Susa ibhendi yokumelana. Ukuba iingalo ziziva zidiniwe, jija ibhendi yonke enye irep.

IBanded Jumping Jack

A. Lungisa ibhanti encinci ejikeleze imilenze yomibini kanye ngasentla kwamadolo. Yimani ngeenyawo kunye neengalo ngamacala.

B. Ukugoba amadolo kancinci, xhuma iinyawo ububanzi, ufikelele iingalo ukuya emacaleni nangaphezulu.

C. Tsiba iinyawo kunye, ukwehlisa iingalo ngamacala.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Gweba ibhendi yokuchasana okongeziweyo.

Yilinganise: Phuma umlenze omnye ngexesha ngokulawula.

Ibhendi yeBhendi Ukukhasa

A. Khupha ibhanti encinci phakathi phezulu kwi-shins kwaye uthathe indawo yebhere.

B. Ukubamba indawo yebhere, hamba isandla sasekhohlo phambili ngelixa uhamba unyawo lwasekunene phambili. Emva koko, hamba isandla sasekunene phambili ngelixa uhamba unyawo lwasekhohlo phambili.

C. Qhubeka nokuhamba ushukuma ubuye umva ukuya kwezintlanu ukuya phambili, emva koko ususe umva ukubuyela umva ngokuya kubude bomatshini. Gcina i-core ibandakanyekile kwaye ubuyele phantsi lonke ixesha.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Hambisa ngokukhawuleza kangangoko (ngelixa ugcina imo efanelekileyo) phambili nasemva.

Yilinganise: Susa ibhendi yokumelana ngokupheleleyo.

Ibhendi enqamlezileyo yeNtaba yokuNyuka kweNtaba ngePush-up

A. Layisha ibhendi encinci embindini wenyusa i-shins kwaye uthathe indawo ephezulu yeplank ukuqala.

B. Sithoba isifuba emhlabeni (okanye sisezantsi kangangoko) kwi-push-up, ukugcina iingqiniba zibotshelelwe kufutshane nomzimba kunye nomxholo wokuzibandakanya, ke ngoko umzimba wenza umgca othe ngqo ukusuka entloko kuye ezinzwaneni.

C. Cinezela umzimba umva ukuya kwiplanga ephezulu.

D epheleleyo. Qhuba idolo lasekhohlo ukuya kwicala lasekunene lesifuba. Buyela kwindawo ephezulu kwiplanga, uphinde kwelinye icala.

E. Yenza i-8 reps yabakhweli beentaba (4 kwicala ngalinye), emva koko uqalise irep elandelayo ngokutyhala.

Phinda imizuzwana engama-40. Phumla imizuzwana engama-20.

Yilinganise: Gweba ibhendi yokuchasana okongeziweyo.

Yikale phantsi: Susa ibhendi yokumelana okanye wenze i-pushup emadolweni.(Qiniseka nje ukuba umzimba wenza umgca othe ngqo ukusuka entloko ukuya emadolweni, kwaye iingqiniba zihlala zixinene nomzimba.)

Uphengululo lwe