I-Ultimate HIIT yokuRowing Workout yeToning yoMzimba wonke

Umxholo

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KwisiXeko saseNew York, izitudiyo zokuzilolonga ze-boutique zibonakala zihambelana nebhloko nganye, kodwa iCityRow yeyona nto ndihlala ndibuyela kuyo. Ndiyifumene kuhambo lwamva nje, kungekudala emva kokuba ndixelelwe ngugqirha wezonyango ukuba ngekhe kubekhona okubalekayo kum ubuncinci iinyanga ezintandathu. Ingamazwi afuna ukuva i-cardio-craving self. ICityRow yandothula uloyiko lwam malunga nokuba buza kujongeka njani ubomi ngaphandle kokubaleka. Ukuzivocavoca kudibanisa ixesha lokuhamba ngenqanawa noqeqesho lwamandla, okukhokelela kubungqongqo obuphezulu, ukuzilolonga okunefuthe eliphantsi.

Ingxaki: andihlali kwisiXeko saseNew York. Kwaye ngelixa ndinethamsanqa ngokwaneleyo lokwanelisa umnqweno wam weSoulCycle apha eSan Francisco, iCityRow ayikafiki kuNxweme oluseNtshona. Ngombulelo, uAnnie Mulgrew, umlawuli wenkqubo yeCityRow, wenze ukuzilolonga ngokwesiko endiye ndakwazi ukuya nalo kwindawo yokuzivocavoca, kwaye ngelixa akufani ncam nokusebenzisa omnye woomatshini bokubheqa bamanzi abahle beCityRow, kukuzilolonga okumangalisayo kweCardio. ikwanceda ukomeleza kunye nokwenza ithoni kuwo wonke umzimba.

Ngaphambi kokuya kwindawo yokuzivocavoca kunye nokutsiba ngqo kwi-rower, kubalulekile ukuba wazi iziseko. "Ukuqhuba ngumceli mngeni ngaphakathi kwaye ngokwakho. Ukuba umtsha ekurhuqeni, jolisa kwifom efanelekileyo ngaphambi kokufumana inqanaba lokuqina, utshilo u-Annie. "Ukuzilolonga kumatshini kufana nefomu yakho, ke yiba nomonde kuwe de ube uqhelekile."

Olu luhlu lwamagama luluncedo lwemigaqo yokubhexa ekufuneka uyazi nayo kufuneka ikuncede!

• Ukutsalwa kwamandla: Ukubetha okugcweleyo kugxile kumandla hayi kwisantya; cinga ngokukhawuleza, ucothe; khupha ngamandla apheleleyo kwaye emva koko ululame kancinci kwi-stroke nganye.
• I-Sprint: Ukwenza umzamo omkhulu kwisantya esiphezulu ngaphandle kokulahlekelwa yifom yakho.
• Bamba: Ukuqala kwesikhundla kumatshini womqolo ngamadolo agobileyo kunye neengalo ezolulwe phezu kwamadolo.
• Qhuba: Imilenze yandisiwe, kwaye ixhomekeke kwi-angle ye-45-degree nge-back back.

UPHAWU LOKUNYE: UKUBHESHA

• Ukuzifudumeza: Row ngesantya esilinganiselweyo umzuzu omnye.
• Yenza imisebenzi emihlanu yamandla.
• Bamba idrive yakho kwisibetho sokugqibela kwaye ubeke bucala iingalo zakho ngokutsala isibambo ngaphakathi nangaphandle izihlandlo ezihlanu.
• Buyela ekubambeni, yenza i-10 yamandla okutsala, ubambe idrive kwisibetho sokugqibela, kwaye wenze ukubekwa bucala kwe-barbar amaxesha ali-10.
• Phinda usethe izixhobo zamandla ezintlanu zilandelwe zizikhuselo zengalo ezintlanu kwidrive.
• Phinda isethi yotsalo lwamandla ali-10 elandelwa ziingalo ezili-10 zokwahlulwa kwindawo yokuqhuba.
• Kwimizuzu emihlanu ezayo, enye phakathi kwe-30-yesibini sprints kunye nokubuyisa umzuzu omnye.

Ukuba ufuna nangakumbi umceli mngeni, ngexesha lomjikelo wokugqibela, yeka ixesha lakho lokufumana kwakhona kwimizuzwana engama-30 kuphela.

AMANZI AMABINI ATHATHELAYO: UKUTSHATHA

• Ukuhamba ngeplanga
• Ukuphusha usenyuka
• Icala leplanga elinamaqhekeza
• Iihambo zokutyhala
• IPlank kwaye ujikeleze (ukhetho olunzima ngakumbi, sebenzisa ubunzima)
• Umqolo ogqithisileyo (sebenzisa iiseti zobungakanani obuphakathi)
• I-Triceps dips (yenza emphethweni womatshini wokubheqa)

Yenza le mithambo ilapha ngasentla imizuzwana engama-30 inye, uzama ukungaphumli phakathi kweeseti. Nje ukuba ugqibile, phumla imizuzwana engama-30, emva koko uphinde omnye umjikelo.

AMANYATHELO AMATHATHU: UKUDLULISELANA NOKUDLULISELA UKUDIBANISA

• Umqolo weemitha ezili-100
• Imizuzwana engama-45 ye-push-ups
• Uluhlu lwama-200 eemitha
• 45-yesibini iplanga ukubamba
• Uluhlu lwama-300 eemitha
• Imizuzwana engama-45 ye-tricep dips
• Uluhlu lwama-200 eemitha
• 45-yesibini iplanga ukubamba
• Uluhlu lweemitha ezili-100
• Imizuzwana engama-45 yokunyusa

Yenza ixesha ngalinye lokuhamba ngesantya. Nje ukuba ugqibezele ukuzilolonga, qiniseka ukolula!

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