I-Shape Studio: Ukujima Kwesekethe Ekhaya

-Delile

• Isifunda Samandla Esibhakela se-HIIT
• Setha 1: Izinyawo Ezisheshayo + Plyo Lunge
• Setha 2: Sprawl Row + Double 180
• Setha i-3: Boxer Sit-up + Squat Press
• Buyekeza kwe-

Njengoba uqala ukujuluka, umzimba wakho wenza okungaphezulu kokufoshela amakhalori esithandweni somlilo."Ngaphakathi kwemizuzu eyi-10 yokuzivocavoca okulingene nokunamandla, izinga lakho lamahomoni - kufaka phakathi i-hormone yokukhula komuntu, i-epinephrine, ne-norepinephrine - liyanda, futhi bonke labo basekela umzimba wakho futhi basize ukugcina ubukhulu bemisipha," kusho uJill Kanaley, Ph.D., umsoco futhi usebenzise uprofesa we-physiology e-University of Missouri kanye no-American College of Sports Medicine. (Okuhlobene: Ngabe Ungasheshisa Ngempela Imetabolism Yakho?)

Ukuphusha ijubane lakho noma ukuqeqeshwa kwamandla kubalulekile. Ngesikhathi sokuzivocavoca, la mahomoni asatshalaliswa kuphela lapho amandla namandla emisipha efinyelela ezingeni elithile lokuqina. Okungcono futhi, abesifazane bavame ukukhiqiza ama-hormone amaningi okukhula komuntu futhi bazothola isiqongo esiphakeme ngokwenza umsebenzi wokuzivocavoca, kusho uKanaley. (Okuhlobene: Kungani Ungatholi I-Endorphin Rush kusuka Ekuphakamiseni Isisindo)

Umjikelezo wesikhawu wamandla omlilo osheshayo ushukumisa amaphakethe ngamandla ukuze uthuthukise imetabolism yakho- namahomoni okwakha imisipha. Ngakho-ke saya kumqeqeshi uTatiana Firpo, owayekade esebenza ejimini yesibhakela u-Everybody Fights, manje ohola ukusebenza online (kufaka phakathi i-berevolutionaire.com), ukwakha isekethe eligqugquzelwe isibhakela elishaya le ndawo.

"Abantu bangase bangaboni ukuthi i-punch ngayinye iyi-reps ezimbili ngempela," kusho u-Firpo. "Lapho welula ukuphonsa kwakho, amahlombe akho nomgogodla kuyasebenza, futhi ukuhlehlisa kufana nomugqa, obamba umhlane wakho."

Umjikelezo onyakazayo ohlangene awuhlanganisayo - uzokwenza ama-supersets wokubhoboza isibhakela semizuzwana engama-30, okuhlanganisa izibhakela nokunyakaza kwe-plyometric - kuqhubekisela phambili ukuqina ngesethi yama-dumbbell alula. "Ngokungeza izinsimbi, uthola umsebenzi omningi ngokwedlula ngayinye," esho. "Futhi ngakho konke ukunyakaza njengama-slip namadada, wenza ama-squats njengoba uhamba." Qhubeka, umjoyine "eringini!"

Isifunda Samandla Esibhakela se-HIIT

Isebenza kanjani: Yenza imizuzwana engama-30 yokuzivocavoca kokuqala kusethi ngayinye, bese kuba amasekhondi angama-30 wesibili. Qhubeka ushintshanisa kabili ngaphezulu (ukuthola inani lemizuliswano emithathu) ngaphambi kokudlulela kusethi elandelayo.

Uzodinga: Isikhala sokuhamba kanye nama-dumbbells amabili anesisindo esiphakathi

Setha 1: Izinyawo Ezisheshayo + Plyo Lunge

Izinyawo Ezisheshayo

A. Qala ukuma endaweni yomshayisibhakela ngonyawo lwesobunxele phambili, izibhakela eziqaphe ubuso, nezindololwane ukuze uqale.

B. Ukuhlala emabholeni ezinyawo zakho ngamadolo agobile, susa isisindo ngokushesha ukusuka kolunye unyawo uye kolunye, ngesikhathi esifanayo uphonsa ama-jabs (i-punch phambili ngengalo yesobunxele) kanye neziphambano (i-punch phambili ngengalo yesokudla).

C. Phinda imizuzwana engu-30.

Slip Plyo Lunge

A. Qala esimweni sokugoqa ngonyawo lwesokudla uye phambili futhi amadolo agobe kuma-90 degrees (noma aphansi ngangokunokwenzeka), ngeqiniso eligada izibhakela.

B. Ukubamba isikhundla se-lunge, cwilisa (shelela) amahlombe akho uye kwesokudla kanye bese ushiya okukodwa ngokungathi uvikela izibhakela.

C. Gxuma futhi ushintshe izinyawo, wehlela kancane elungeni umlenze wesobunxele uye phambili. Phinda, ushelele ezinhlangothini zombili ngaphambi kokugxuma futhi ushintshe imilenze futhi ukuze ubuyele ekuqaleni. (Ukuze ushintshe, buyisela emuva ezinyaweni ezibuyela emuva esikhundleni sokugxuma. Ukwenza kube nzima, engeza izinsimbi zesandla.) Phinda imizuzwana engama-30.

Phinda usethe inani eliphindwe kathathu.

Setha 2: Sprawl Row + Double 180

I-Sprawl Row

A. Ukuqala endaweni yesibhakela enesisindo esiphansi nje phambi kwezinyawo ngokuhlukana kobubanzi bamahlombe.

B. Phonsa ama-uppercuts amane (izinhlangothi eziguqukayo).

C. Gobela phansi ukuze ubambe izisindo (noma, ngaphandle kwezisindo, tshala izandla phansi ububanzi behlombe) bese ugxumela izinyawo emuva epulangwe elibanzi.

D. Row isisindo esifanele uye phezulu ezimbanjeni, ugcine okhalweni isikwele futhi ngaphandle kokuzamazama ngapha nangapha. Buyisela isisindo phansi bese uphinda ohlangothini lwesobunxele.

E. Gxumela izinyawo phambili futhi ume ukuze ubuyele ukuze uqale. Phinda imizuzwana engu-30.

I-Double 180

A. Qala esimweni sesibhakela. Phonsa izibhakela ezine, ukushintshanisa ama-jabs neziphambano.

B. Isikwele esinezibhakela eziqaphe ubuso, bese weqa uphinde ujikeleze ama-degree angama-180 ukubhekana nolunye uhlangothi, wehle kancane endaweni ecashile.

C. Masinyane gxuma futhi ujikeleze ama-degree angama-180 kolunye uhlangothi ukuze ubuyele ekuqaleni. (Ukwenza kube nzima, engeza izinsimbi ezilula zesandla.) Phinda imizuzwana engama-30.

Setha i-3: Boxer Sit-up + Squat Press

I-Boxer Sit-up

A. Lala ubheke phansi izinyawo zitshaliwe futhi amadolo agobele ophahleni.

B. Gcina izibhakela ziqaphe ubuso, sebenzisa i-abs ukuze uhlale cishe u-3/4 wendlela. Phonsa ijab nesiphambano.

C. I-torso ephansi kancane ukubuyela ukuqala. Phinda imizuzwana engu-30.

Isikwele Cindezela

A. Qala ukuma izinyawo zibanzi kancanyana kune-hip-wide apart, isisindo esandleni ngasinye sigxilwe ekuphakameni kwehlombe.

B. Yehlisela esikweleni kuze kube yilapho amathanga ehambelana phansi (noma ephansi ngangokunokwenzeka).

C. Cindezela maphakathi nonyawo ukuze ume, ujikeleze amahlombe nezinqulu ngakwesobunxele ngenkathi ngasikhathi sinye ucindezela phezulu kwesembozo sangakwesokudla, ugcine isandla ngqo phezu kwehlombe.

D. I-dumbbell engezansi ehlombe nobuso phambili, bese u-squat ukuqala ukuphindaphinda okulandelayo bese uphinda ngakolunye uhlangothi. Phinda imizuzwana engu-30.

Phinda usethe izikhathi ezi-3 sezizonke.

Buyekeza kwe-