Ama-Agility Cone Drill Azokhipha Ijubane Lakho (ne-Calorie Burn)

-Delile

• Kulungele
• I-In-and-Out Drill
• I-Cross-Cone Hop
• Imingcele
• Shova Phambili Nasemuva
• Buyekeza kwe-

Inqubo yakho ye-HIIT kungenzeka ukuthi yenza umsebenzi ophindwe kabili ukukhuphula ukuzuza kwakho kokuqina, futhi kuthatha kuphela isiqeshana sotshani, isihlabathi, noma umgandayo ukukhuphuka kusuka kulezo zinhlaka, kusho umqeqeshi uJacqueline Kasen wase-Anatomy e-1220 club club eMiami Beach. (Usesimweni sokugijima? Zama lokhu kuzivivinya kwethrekhi eshisa amafutha.)

"Ngokusebenzisa ama-cones ekusebenzeni kwe-HIIT, ugxile ekulahlekelweni kwamafutha kanye nokuqeqeshwa kobuchule kanye namakhono emoto," kusho uKasen. Lezi zivivinyo zidinga ukuthi uhambe kuzo zontathu izindiza zokuya phambili/uhlehle, ubheke eceleni, futhi uzungezisa-buthe imisipha eminingi, ushaya ukushaya kwenhliziyo yakho, futhi ubambe ubuchopho bakho. Lokhu akugcini nje ngokulingana nokusha kwekhalori eliphezulu, kodwa futhi kuzolungisa kahle imishini yomzimba wakho nokulawula ukuze uhambe ngokushesha ngamandla nangokunemba. (Futhi zama le Tabata yeminithi eli-4 ukukhulisa amandla nokushesha kwakho.)

Inqubo ekhethekile kaKasen lapha ipakisha zonke lezo zinzuzo phakathi kwezigaxa zepulasitiki ezinhlanu nje. Yize kudinga ukwenziwa kwezinyawo ezithile zikanokusho, ukhiye ukuthola ukuphefumula ukuphela kokubhola ngakunye. Umthetho omuhle wesithupha: Uma ungawudingi umzuzu wonke phakathi kwemizuliswano ukuze ululame, awuphusheli kanzima ngokwanele. Ingabe lokhu kubhola kanye noma kabili ngeviki, futhi uzokuqonda ngokushesha ukuthi uwukhulise kangakanani umdlalo wakho kokunye ukusebenza kwakho futhi.

Uzodinga: I-timer, isiqeshana esivulekile sesikhala cishe ngamamitha angama-25 kuye kwangama-30 ubude, nezigaxa ezinhlanu. (Azikho izigaxa? Shintsha izinto zansuku zonke njengamateki.)

Isebenza kanjani: Yenza ukufudumala okunamandla. (Kufanele kuthathe cishe imizuzu eyi-10.) Bese wenza ngamunye wokuzivivinya kwe-agility, kushintshana imizuzwana engu-30 yomsebenzi neminithi elilodwa lokuphumula ngenani lamasethi akhonjisiwe.

Isikhathi esiphelele: Imizuzu engama-30

Kulungele

• Ama-inchworms amahlanu (Hinge at hips to put palms on ground; walk out to plannk. Ngemilenze eqondile, hamba ngezinyawo uye ezandleni bese ume.)
• 10 uzwane ukuthinta ohlangothini ngalunye
• Ukukhahlela izinqa okungama-20, izinhlangothi eziguqukayo
• Imisipha engu-10 ifinyelela ohlangothini ngalunye (Ukusuka umile, nweba umlenze wesobunxele uye phambili ngesithende emhlabathini; phindela phambili ukufinyelela isandla sokudla ukuze ukhiphe izinzwane zesobunxele kancane. Shintsha izinhlangothi; phinda.)
• Imilenze enyakazayo eyi-10 ohlangothini ngalunye

I-In-and-Out Drill

Beka izigaxa ezimbili emhlabathini cishe ngonyawo olulodwa ukusuka komunye nomunye futhi ume ngqo phakathi kwazo. Ngokushesha nyathela unyawo lwesokudla phezu nangaphandle kwekhoni yesokudla, bese unyawo lwesobunxele phezu nangaphandle kwekhoni yesokunxele. Shesha unyawo lwakwesokudla emuva ukuze uqale, kulandele unyawo lwesobunxele. Qhubeka imizuzwana engu-30. Phumula umzuzu owodwa. Lowo umzuliswano o-1. Yenza imizuliswano emi-4, ushintshana ngonyawo oluholayo umzuliswano ngamunye.

Nciphisa phansi: Esikhundleni sokugxila kuma-cones, wasebenzise njengabaqondisi bokufaka izinyawo ngaphakathi nangaphandle.

I-Cross-Cone Hop

Beka izigaxa ezinhlanu emhlabathini ngesikhundla se-X esingamamitha ayi-1 1/2 kude. Isigaxa ngasinye se-X ibhokisi elilodwa. Ubheke kude nesigaxa esimaphakathi, qala ngokuma ngomlenze wangakwesokudla ebhokisini ngaphezulu kwe-X. Hop ngokwehlukana ubuyele kwesokudla, ebhokisini elilandelayo. Okulandelayo, hlela ebhokisini eliphansi, bese ushiya ibhokisi, bese ubuyela ebhokisini eliphezulu. Qhubeka ngokuhambisana newashi imizuzwana engu-15, bese uhlehla futhi uhambe ngokuphambene newashi imizuzwana engu-15. Phumula umzuzu owodwa. Phinda ngomlenze wesobunxele. Lowo umzuliswano o-1. Yenza imizuliswano emithathu.

Yehlisa phansi: Hop ngezinyawo zombili.

Imingcele

Beka izigaxa ezinhlanu emhlabathini kulayini we-zig- zag cishe ngamamitha ama-3 ukusuka komunye nomunye. Yima ngemuva kwekhoni yokuqala, ngokudayagonali kwesokunxele, nomugqa omazombezombe wamakhoni owelulela ngaphambi kwakho. Phusha unyawo lwesokunxele (izingalo ezishwibayo ngemuva kwakho) bese ubophela phambili nakwesokudla. Misa ngonyawo lwesokudla eceleni kwesigaxa sokuqala. Phusha unyawo lwesokudla ukuze uye phambili nakwesokunxele, uhlale ngonyawo lwesokunxele eduze kwekhoni yesibili. Qhubeka nephethini. Ekugcineni, jika bese uphinda ohlangothini oluhlukile. Qhubeka imizuzwana engu-30. Phumula umzuzu owodwa. Lowo umzuliswano o-1. Yenza imizuliswano emi-2.

Kala phezulu: Ngemva kokuhlala ngonyawo olulodwa, ungathinti olunye unyawo ukuya phansi ngaphambi kokuba ubophe uye kolunye uhlangothi.

Shova Phambili Nasemuva

Shiya ama-cones endaweni efanayo nanjengomsebenzi wangaphambilini. Ubuso buhambisana namakhoni, bume kwesokunxele sekhoni kwesokunxele. Shova uye phambili futhi uzungeze ngakwesokudla kwesigaxa sokuqala, bese ubuyela emuva futhi uzungeze isigaxa sesibili, bese uya phambili futhi uzungeze isigaxa sesithathu. Qhubeka kule patheni yokweluka. Ekupheleni kwama-cones, ukushova okuhlanekezela ukubuyisela emuva ukuze kuqale. Phinda imizuzwana engu-30.Phumula umzuzu owodwa. Lowo umzuliswano o-1. Yenza imizuliswano emi-4.

Khuphula phezulu: Yenza i-burpee lapho ufinyelela ekugcineni komugqa.

Buyekeza kwe-