I-Assault AirBike Workout Eshisa i-Crap-ton yama-Calories

-Delile

• Ukuzivocavoca Amabhayisikili Okushaywa Kwemizuzu Engama-26
• Umjikelezo 1
• Umjikelezo 2
• Umjikelezo 3
• Umjikelezo 4
• Umzuliswano wesi-5
• Umjikelezo 6
• Umjikelezo 7
• Umzuliswano wesi-8
• Umjikelezo 9
• Umjikelezo 10
• Umjikelezo 11
• Umjikelezo 12
• Buyekeza kwe-

Ibhayisikili lomoya (imvamisa laziwa ngegama lalo lomkhiqizo njenge- "Assault AirBike" noma nje i- "Assault bike") lisesigabeni esishisa ikhalori laso, elihlanganisa isenzo sokumpompa ingalo somshini we-ski onqamula izwe nomlenze amandla okuqinisekisa ukuhamba ngebhayisikili ngokumelene nokumelana okukhulu.

Ngokungafani nozakwabo bamabhayisikili abangaphakathi, okungashintsha ukumelana nokujika okulula kweqhina, ibhayisikili lomoya lisebenzisa ifeni (yingakho libizwa nangokuthi ibhayisikili labalandeli) ukukhiqiza ukumelana nomoya, ngakho-ke uma uqinisa kakhulu, ukunyathela okunzima kakhulu . Okwamanje, isifuba sakho, emuva, izingalo, i-abs, kanye nama-oblique aqoshwa kabili njengoba ucindezela ngonya futhi udonsa izibambo ukukhiqiza amandla amaningi nejubane.

"Awumoshi sikhathi sokumisa phezulu noma ukuzilungiselela phansi," kusho u-Ian Armond, umphathi wohlelo eBascamp Fitness eSanta Monica, eCalifornia, eyaziwa ngokusebenza kwayo kwe-HIIT-Assault AirBike. "Alikho izinga lomzamo ongalishaya ukuthi ibhayisikili alikwazi ukufana, ngakho-ke amandla okushisa amakhalori cishe angenamkhawulo."

Impela, ungalisebenzisela leli bhayisikili ukuvivinya umzimba, kepha likhanya ngokweqile ngokuqhuma okuphuma ngaphandle (cabanga: I-HIIT), kusho u-Armond, yingakho enze lokhu kuzivocavoca ngebhayisikili fan, eshintsha izikhawu ezingama-40 zebhayisikili lomoya ngeziqinisa isisindo somzimba. Bopha izinyawo zakho ezinyaweni bese ugibela njengesihogo, ubambe izibambo ngokuqinile njengoba uzikhiphela ngaphandle uzidonse ngamandla amakhulu ngangokunokwenzeka - lapho uya ngamandla, ukumelana ngokwengeziwe nokwakha ukushisa okukhulu okutholayo ngesikhathi ukuqeqeshwa kwebhayisikili labalandeli. "Uzobandakanya umzimba wakho wonke futhi ukhuphukele ku-cardio max yakho ukuze uthole imiphumela esheshayo," kusho u-Armond. (Okuhlobene: Izinzuzo Zempilo Engokomzimba Nengokwengqondo Zokuhamba Ngebhayisikili Ngasendlini)

I-FYI, ungahle uzizwe usemkhawulweni wokukhathala kuwo wonke umsebenzi wokuhamba ngebhayisikili fan ngoba ngeke uthole ukuphefumula okuningi - kepha lelo iphuzu. "Ibhayisikili le-Assault ngeke likuvumele ukuthi udle ithafa ngoba awukwazi ukujwayela ngokugcwele ukumelana," usho kanje. "Yindawo enhle yokuncibilikisa amafutha nokwakha imisipha ngoba uhlala uphushelwa ngaphandle nje kwendawo yakho yokunethezeka."

Zama i-Assault AirBike Workout yakhe: Sicabanga ukuthi uzoba fan (pun okuhlosiwe) yalokho okwenzela umzimba wakho.

Ukuzivocavoca Amabhayisikili Okushaywa Kwemizuzu Engama-26

Uzodinga: Ibhayisikili labalandeli, njenge-Assault AirBike. Amajimu amaningi anazo; cela umqeqeshi akhombe eyodwa uma udinga usizo. Noma, uma ukhathazeka kakhulu ngokusebenza ngebhayisikili yabalandeli, cabanga ukuthenga i-Assault AirBike ejimini yakho yasekhaya. (Thenga, $699, amazon.com)

Isebenza kanjani: Ngaphambi kokuqala ukujima ngebhayisikili labalandeli, qala ngokuzifudumeza. Ngemuva kwalokho, qedela imizuliswano engu-12 yokushintshanisa imizuzwana engama-40 kubhayisikili (dubula ngezinga lomzamo lama-watts angama-250 noma okungcono) ngemizuzwana engama-40 yokuzivocavoca umzimba, uthathe imizuzwana engama-20 ukushintsha phakathi komjikelezo ngamunye wokuzivocavoca kwebhayisikili yabalandeli.

Kulungele: Yenza umzuzu ongu-1 idolo ngalinye ligijima, bese kuba ama-inchworms (kusuka ekumeni, goqa uye phambili bese uhamba izandla uye endaweni yepulangwe, hambisa izinyawo ezandleni, bese uyama; phinda).

Umjikelezo 1

Pedal njengoba fast ngangokunokwenzekaimizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-jumping Jacks40 imizuzwana. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umjikelezo 2

Pedal njengoba fast ngangokunokwenzeka forImizuzwana engama-40. Thatha imizuzwana engu-20 ukuze wehle ebhayisikilini.

Yenza umlenze oqondileukukhahlela ibhayisikili imizuzwana engama-40: Lala ubheke phezulu phansi izandla zingemuva kwekhanda nezingalo zigotshwe ububanzi, imilenze ibe yinde futhi izule ngaphezu kwesitezi. Phakamisa umlenze wesobunxele bese ujikelezisa umuthi wokuthinta indololwane yangakwesokudla uye emadolweni angakwesokunxele; shintsha izinhlangothi bese uphinda. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umjikelezo 3

Pedal ngokushesha ngangokunokwenzeka imizuzwana engu-40. Thatha imizuzwana engu-20 ukuze wehle ebhayisikilini.

Yenza amandla abagibeli bezintabaImizuzwana engama-40: Qala phansi ngepulangwe ezintendeni. Shiya unyawo lwesokunxele uye ngaphandle kwesandla sobunxele. Gxumela ukuze ushintshe izinhlangothi. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umjikelezo 4

Pedal njengoba fast ngangokunokwenzeka for40 imizuzwana. Thatha imizuzwana engu-20 ukuze wehle ebhayisikilini.

Ingabe squat 180 yeqa imizuzwana engama-40: Yima ngezinyawo ububanzi ububanzi okhalweni nezingalo ezinhlangothini. Isikwele, bese ugxumela phezulu ngangokunokwenzeka, ujikeleze isimo ukuze ufike ebheke kolunye uhlangothi. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umzuliswano wesi-5

Pedal ngokushesha ngangokunokwenzeka imizuzwana engu-40. Thatha imizuzwana engu-20 ukuze wehle ebhayisikilini.

Yenza i-squat lateral leg lifts imizuzwana engu-40: Yima izinyawo zihlukene ngobubanzi bezinqulu nezingalo zinxane. I-squat, bese ume, uphakamise umlenze wangakwesobunxele eceleni ukuze ukhuphuke ukuphakama. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engu-20 ukuze ugibele ibhayisikili.

Umjikelezo 6

Pedal njengoba fast ngangokunokwenzeka imizuzwana 40. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-V-ups amasekhondi angu-40: Lala ubheke phansi ngezingalo ezelulwe ngaphezulu nemilenze ubude. Phakamisa umzimba nemilenze, uze phezu komsila ukuze umzimba wakhe i-V. Lower. Phinda. Thatha imizuzwana engu-20 ukuze ugibele ibhayisikili.

Umjikelezo 7

Pedal ngokushesha ngangokunokwenzeka imizuzwana engu-40. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-speed skaters amasekhondi angu-40: Ukusuka ekumeni, jikela ohlangothini lwesobunxele, ufike emlenzeni wesobunxele, ubuyise umlenze wangakwesokudla ngaphesheya kwesobunxele, njengoba ufinyelela isandla sokudla ukuthinta unyawo lwesobunxele. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umzuliswano wesi-8

Pedal njengoba fast ngangokunokwenzeka forImizuzwana engama-40. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-push-ups amasekhondi angu-40: Qala ugobile phansi izingalo zelulelwe phambi kwakho. Umzimba wasentwasahlobo uye phambili endaweni epulangwe, bese wenza i-1 push-up, ubuyele emuva ukuqala. Phinda. Thatha imizuzwana engu-20 ukuze ugibele ibhayisikili.

Umjikelezo 9

Pedal njengoba fast ngangokunokwenzeka imizuzwana 40. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-lunge kickers amasekhondi angu-40: Yima izinyawo zihlukene ngobubanzi bezinqulu nezingalo zinxane. Hambisa umlenze wangakwesokudla emuva kulayini obuyela emuva, ugoba ingalo yangakwesokudla phambili nengalo yangakwesokunxele emuva. Yima ngomlenze wesobunxele, ukhahlela umlenze wangakwesokudla phambili futhi ushayele izingalo ezinhlangothini eziphambene. Phinda imizuzwana engu-20. Shintsha izinhlangothi; phinda. Thatha imizuzwana engu-20 ukuze ugibele ibhayisikili.

Umjikelezo 10

Pedal ngokushesha ngangokunokwenzeka40 imizuzwana. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Yenza ama-side-plank knees imizuzwana engu-40: Qala phansi epulangwe eliseceleni kwesandla sesokunxele. Hlanganisa indololwane nedolo ukuze uthinte eduze komugqa okhalo. Phinda imizuzwana engama-20. Shintsha izinhlangothi; phinda. Thatha imizuzwana engu-20 ukuze ugibele ibhayisikili.

Umjikelezo 11

Pedal njengoba fast ngangokunokwenzeka for40 imizuzwana. Thatha imizuzwana engama-20 ukwehla ebhayisikili.

Ingabe ipulangwe lihamba imizuzwana engama-40: Qala phansi ngepulangwe ezintendeni. Phansi kweplanka ingalo eyodwa ngesikhathi. Buyela epulangwe ezintendeni zezandla ingalo eyodwa ngasikhathi. Qhubeka ushintshana izinhlangothi. Thatha imizuzwana engama-20 ukungena ebhayisikili.

Umjikelezo 12

Pedal ngokushesha ngangokunokwenzeka imizuzwana engu-40. Thatha imizuzwana engu-20 ukuze wehle ebhayisikilini.

Yenza ama-sizzle sprawls amasekhondi angu-40: Qalisa endaweni ngezinyawo ezisheshayo. Njalo ngemizuzwana emi-5 ukuya kweyi-10, yehla, yehlisela wonke umzimba phansi. Phuma futhi ngokushesha uqale kabusha izinyawo ezisheshayo. Phinda.

Buyekeza kwe-