Amandla e-HIIT Workout nge-Triple the Body Benefits

Umxholo

• I-Dumbbell HIIT yokuSebenza yokuQala yoku-1
• I-Dumbbell Squat Curl Ukucinezela
• I-Dumbbell Bench Press
• IBurpee ngePush-Up
• Dumbbell HIIT Workout Umjikelo 2
• I-Bulgarian squat ene-curl
• Ukubhabha ngaphezulu
• Ibhokisi Tsiba
• I-Dumbbell HIIT yokuSebenza yokuQala 3
• Ibhulorho yomlenze omnye eneTriceps Extension
• Ukuhamba ngePush-up
• Amadolo aphezulu
• Uphengululo lwe

Kukho ubugcisa kwezona ndlela zokuphumla eziyilwe kakuhle. Ngabo abagcina imetabolism yakho ivuselelwe ukusuka ekuqaleni ukuya ekugqibeleni kodwa musa ukukukhupha ngokupheleleyo phambi kokuba usebenze lonke iqela lezihlunu. Fumana loo mxube ufanelekileyo kunye nale dumbbell HIIT yokuzilolonga.

“Ubunzulu kunye nesantya sale nkqubo buya kugcina isantya sentliziyo yakho siphezulu ngelixa usakha amandla kuyo yonke indawo,” utshilo uChase Weber, umyili we-3-3-3 Method eLos Angeles. Iseshini yesampula engezantsi ilandela ukuseta kwakhe okulula: Wenza imijikelezo emithathu yokuzivocavoca okujoliswe kuyo-ikhalori blaster, i-enfirmer, kunye nokuzinza ukuhamba-izihlandlo ezithathu. Isekethe nganye ye-dumbbell ye-HIIT yokufunda kufuneka ithathe malunga nemizuzu eli-10 ukuyigqiba, utshilo u-Weber, ke uyakube unyanzela isantya sakho ukugqiba.

"Uzinzo luhamba-ezo zinselele umzimba wakho ukulinganisela-zibandakanya imisipha yakho engundoqo, eyakha inkcazo," utsho. Iziphumo kukuzilolonga kwe-HIIT ye-dumbbell epheleleyo eya kukushiya womelele kwaye ubile. (Awunakho ngokwaneleyo? Zama enye i-3-3-3 HIIT yesiqhelo evela ku-Weber.)

Yintoni oya kuyidinga: Iseti yee-dumbbells ezili-15 ukuya kuma-20 kunye nebhentshi okanye ibhokisi yeplyo

Shushubeza: Qala i-dumbbell HIIT yokuzilolonga ngokuzolula. Lunge phambili ngomlenze wasekhohlo, isithende sasekunene siphakamise, kwaye ugobe omabini amadolo de idolo lasekunene liphantse lichukumise umgangatho. Bamba imizuzwana eli-10 ukuya kwengama-20, emva koko utshintshe amacala kwaye uphinde. Emva koko yenza i-15 squats, i-10 imizuzwana yokukhaba ezimpundu kunye namadolo aphezulu, i-12 yokuhamba imiphunga, i-20 supermans, kunye ne-50 sit-ups. .

I-Dumbbell HIIT yokuSebenza yokuQala yoku-1

I-Dumbbell Squat Curl Ukucinezela

A. Yima ngenyawo ububanzi benyonga, ubambe ubunzima kwisandla ngasinye ngeengalo ngamacala. I-squat de i-hips ibe ngaphantsi nje kwamadolo (ukuphepha ezi mpazamo ezintandathu eziqhelekileyo ze-squat).

B. Buyela ekumeni njengoko usonga ubunzima emagxeni.

C. Jikelezisa izandla phambili uze ucinezele iintsimbi phezulu.

D. Ukuguqula intshukumo ukubuyela kwindawo yokuqala.

Yenza i-12 reps.

I-Dumbbell Bench Press

A. Lala ujonge phezulu ebhentshini okanye emgangathweni amadolo agobile neenyawo zithe tyaba, ubambe ubunzima kwisandla ngasinye ngqo phezu kwesifuba neentende zijonge phambili (ezinyaweni).

B. Ukugoba kwiingqiniba ukuya emacaleni, ukucotha ngokuthe chu ukutyekisa esifubeni ukubala okungama-3.

C. Kubalo olu-1, cinezela ubunzima ukutyekela kwindawo yokuqala. (Idibeneyo: Izibonelelo ezi-8 zoQeqesho oluPhezulu oluPhezulu ... kubandakanya le Dumbbell HIIT Workout)

Yenza i-8 ukuya kwi-10 reps.

IBurpee ngePush-Up

A. Yima ngenyawo ububanzi benyonga. Kroba phantsi ubeke iintende phantsi phambi kweenyawo, emva koko uphinde unyawo ubuyele kwiplanga ezintendeni.

B. Yenza i-push-up. Iinyawo zokuxhuma phezulu ukuya ezandleni kwaye ngokukhawuleza utsibe phezulu, iingalo ngaphezulu, zihla kancinci. (Jonga isifundo esipheleleyo senyathelo nenyathelo ukwenza i-burpee *ekunene* indlela.)

Ukwenza le dumbbell ye-HIIT yokuzilolonga ihambe nzima: Yongeza i-tuck jump kwi-burpee.

Yenza i-8 reps.

Dumbbell HIIT Workout Umjikelo 2

I-Bulgarian squat ene-curl

A. Ukubamba ubunzima kwisandla ngasinye ngeengalo macala, yima ngomqolo wakho kwibhentshi (okanye ibhokisi), uze ubeke unyawo lwasekhohlo emva kwakho phezu kwebhentshi, iileyisi phantsi.

B. Bend umlenze wasekunene ngama-90 degrees ukuthoba kwisikwere esiqhekeziweyo, emva koko wolule, ugobe iintsimbi emagxeni.

Yenza i-8 reps. Tshintsha amacala; phinda.

Ukubhabha ngaphezulu

A. Yima ngeenyawo ububanzi besinqe buqelelene, ubambe ubunzima kwisandla ngasinye ngeengalo emacaleni.

B. Ukujongisa phambili ukusuka esinqeni ukuze umzimba uphantse ungqamane nomgangatho kwaye iintsimbi zingaphantsi kwesifuba iintende zijongene ukuze ziqale.

C. Phakamisa ingalo yasekunene, ingqiniba igobe kancinane ukuya ecaleni, uze wehlise umva ukuya kwindawo yokuqala. Yiyo i-1 rep.

Yenza i-6 reps.Tshintsha amacala; phinda. Ngaba i-6 reps iphakamisa zombini iingalo.

Ibhokisi Tsiba

A. Yima phambi kwebhentshi okanye ibhokisi eneenyawo ezinqamlezileyo ububanzi.

B. Jiwuzisa iingalo kwaye utsibe, uhlale ngokuzolileyo phezu kweqonga.

C. Yehla ngeenyawo ngexesha. (Eyeleleneyo: Yonke into oFuna ukuyazi malunga nePlyo, kunye neMithambo ehambelana nedolo)

Ukwenza le dumbbell HIIT ukuzilolonga ihambe lula: Yenza udonga oluhlala ngomzuzu we-1.

Yenza i-10 reps.

I-Dumbbell HIIT yokuSebenza yokuQala 3

Ibhulorho yomlenze omnye eneTriceps Extension

A. Lala ujonge phantsi ngamadolo ugobile iinyawo zithe tyaba, ubambe ubunzima kwisandla ngasinye, iintende zijongana kunye nezandla zichukumisa ngqo esifubeni.

B. Phakamisa inyonga phezulu ukuze wenze umgca othe ngqo ukusuka emagxeni kuye emadolweni. Yandisa umlenze wasekunene kwaye uwuphakamise phezulu emoyeni ukuze uqale.

C. Isinqe esisezantsi sibale ukubala isi-3 ngelixa ugoba iingqiniba ukuthoba iintsimbi ebusweni.

D. Buyela kwindawo yokuqala.

Yenza i-12 reps. Tshintsha amacala; phinda.

Ukuhamba ngePush-up

A. Yima ngenyawo ububanzi benyonga. Gcwalisa phambili ukubeka iintende phantsi. Hamba izandla uye kwiplanga esentendeni.

B. Yenza i-push-up. Hamba izandla emva kwaye ubuyele kwindawo yokuqala.

Yenza i-8 reps.

Amadolo aphezulu

A. Baleka endaweni, bezisa amadolo phezulu esifubeni.

Ukwenza le dumbbell HIIT yokuzilolonga ihambe ngokulula: Mime intambo yokutsiba.

Ukwenza le dumbbell ye-HIIT yokuzilolonga ihambe nzima: Yenza i-10 yamadolo aphakamileyo alandelwe yi-10 lateral shuffles ukuya ngakwesobunxele. Tshintsha amacala; phinda.

Phinda imizuzwana engama-45.

Uphengululo lwe