I-Yoga Boot-Camp Workout Efaka I-Heart-Pumping Cardio ne-HIIT

-Delile

• ICommando Plank
• Chusha Inaliti
• ICommando Plank
• Chusha Inaliti
• Ukugxuma kwe-Frogger
• I-Lizard Pose
• Ukugxuma kwe-Frogger
• I-Lizard Pose
• Abaqwali Bentaba
• Ukuma Kwexoxo
• Buyekeza kwe-

Awudingi ukukhetha phakathi kwe-cardio ne-yoga futhi. I-CrossFlowX kaHeidi Kristoffer iyindlela eyodwa yokuthanyela izithukuthuku ehlanganisa i-HIIT nemisindo emide emide emihle, angithi?

Lokhu kugeleza kulandela iphethini yomzuzu owodwa wokuzikhandla okulandelwa amasekhondi angu-30 okuphumula ukuze uthole ukujima okulinganiselwe. Kepha ungayitholi isontekile. Lezi zindlela zokuma kanye nokunyakaza okufana ne-HIIT akukona okomuntu onenhliziyo ebuthakathaka. Uzozibona ezinye zazo kusuka enkambini yokuqalisa futhi ezinye zivela ekilasini lakho le-yoga yamandla. Zihlanganise zonke futhi ube nokunyakaza okuphumelelayo okuzokunikeza ukunambitheka kokuthi i-CrossFlowX imayelana nani. Umzimba wakho uzoba namandla, uzoncika, uguquguquke, futhi-oh yebo-umjuluko. Manje qala ukusebenza! (Okulandelayo: I-Yoga Imi Yama-Quad Aqinile Namathanga Athoniwe)

Isebenza kanjani: Uzokwenza okunye ukunyakaza kwesitayela se-HIIT ngokushuba okuphezulu iminithi elingu-1, futhi uphumule ngesikhathi sokuma kwe-yoga imizuzwana engama-30 ukuze ululame ngaphambi kokugxumela emuva eminyakazweni esuselwa ku-cardio. Phinda ukugeleza konke izikhathi ezingama-3-5 kuye ngokuthi unesikhathi esingakanani noma ukuthi ufuna ukusebenza kanzima kangakanani.

ICommando Plank

A. Qala endaweni ephezulu yamapulangwe izandla zifakwe ngaphansi kwamahlombe nomzimba kulayini oqondile kusuka ekhanda kuye ezinzwaneni.

B. Ukugcina umnyombo wakho uqinile futhi uzinze (ukugwema ukuxegisa okhalweni), yehla ngendololwane yangakwesokudla phansi, bese uyilahla indololwane.

C. Shintsha ukunyakaza, ucindezele phansi ukubuyisa isandla sobunxele phansi, bese kwesokudla.

D. Qhubeka nephethini yokunyakaza, ushintsha ukuthi iluphi uhlangothi olwehlayo / phezulu kuqala nge-rep ngayinye.

Yenza lokhu ukuhambisa umzuzu owodwa.

Chusha Inaliti

A. Qala kuwo womane. Finyelela engalweni yesokudla ngaphansi komzimba, uvumele ihlombe langakwesokudla nethempeli kudedele phansi.

B. Vumela isandla sobunxele ukuthi sihlale lapho sikhona, noma sikhase kancane ngakwesokudla ngaphezulu kwekhanda lakho.

C. Hlala lapha ukuphefumula oku-5 okujulile.

Bamba lesi simo imizuzwana engu-30.

ICommando Plank

A. Qala endaweni ephezulu yamapulangwe izandla zifakwe ngaphansi kwamahlombe nomzimba kulayini oqondile kusuka ekhanda kuye ezinzwaneni.

B. Ukugcina umgogodla wakho uqinile futhi uzinzile (ukuze ugweme ezinqulwini ezinyakazayo), yehlisa indololwane yesokudla phansi, bese indololwane yesokunxele.

C. Shintsha ukunyakaza, ucindezele phansi ukubuyisa isandla sobunxele phansi, bese kwesokudla.

D. Qhubeka nephethini yokunyakaza, ushintsha ukuthi iluphi uhlangothi olwehlayo / phezulu kuqala nge-rep ngayinye.

Yenza lokhu kunyakaza iminithi elingu-1.

Chusha Inaliti

A. Qala kuwo womane. Finyelela ingalo yesobunxele ngaphansi komzimba, uvumele ihlombe elingakwesokunxele nethempeli ukuthi likhulule phansi.

B. Vumela isandla sokudla ukuthi sihlale lapho sikhona, noma sigaqe kancane uye kwesokudla uye ekhanda lakho.

C. Hlala lapha ukuphefumula oku-5 okujulile.

Bamba le pose imizuzwana engama-30.

Ukugxuma kwe-Frogger

A. Qala endaweni yomgijimi womgijimi ngezandla zombili phansi, unyawo lwesokudla lubekwe ngaphandle kwesandla sokudla, idolo ligobile nge-90-degree angle futhi umlenze wesobunxele welulelwe ngemuva kwakho.

B. Ngokushesha, ekuhambeni okukodwa okusheshayo, shintsha imilenze, ulethe umlenze wesokunxele ogobile uwuyise ngaphandle kwesandla sobunxele futhi welulele kwesokudla eside ngemuva kwakho.

C. Qhubeka ushintshashintsha ukunyakaza, ukuhamba ngesinqe phezulu njengoba ushintsha njalo.

Yenza lokhu ukuhambisa umzuzu owodwa.

I-Lizard Pose

A. Qeda i-Frogger Jump yakho yokugcina ngomlenze wesokudla uye phambili, ngaphandle nje kwesandla sokudla.

B. Thepha idolo langakwesobunxele emhlabathini futhi, uma lizwa kahle, yehlisa izingalo zakho phansi ngobumnene.

C. Phefumulela lapha ukuphefumula okungu-5 okujulile.

Bamba lesi simo imizuzwana engu-30.

Ukugxuma kwe-Frogger

A. Qala endaweni yomgijimi womgijimi ngezandla zombili phansi, unyawo lwesokudla lubekwe ngaphandle kwesandla sokudla, idolo ligobile nge-90-degree angle futhi umlenze wesobunxele welulelwe ngemuva kwakho.

B. Ngokushesha, ekuhambeni okukodwa okusheshayo, shintsha imilenze, ulethe umlenze wesokunxele ogobile uwuyise ngaphandle kwesandla sobunxele kanye nokwelula okude ngemuva kwakho.

C. Qhubeka ukushintshanisa ukunyakaza, uphakamise ama-hips phezulu njengoba ushintsha isikhathi ngasinye.

Yenza lokhu ukuhambisa umzuzu owodwa.

I-Lizard Pose

A. Qeda i-Frogger Jump yakho yokugcina ngomlenze wesobunxele phambili, ngaphandle nje kwesandla sobunxele.

B. Thepha idolo elingakwesokudla phansi futhi, uma lizwakala limnandi, yehlisela kancane izingalo phansi.

C. Phefumulela lapha ukuphefumula okungu-5 okujulile.

Bamba le pose imizuzwana engama-30.

Abaqwali Bentaba

A. Qala endaweni ephezulu yamapulangwe izandla zifakwe ngaphansi kwamahlombe nomzimba kulayini oqondile kusuka ekhanda kuye ezinzwaneni.

B. Letha idolo elingakwesokudla esifubeni, wenze isiqiniseko sokuthi ugcina izinqulu zisezingeni futhi zihambisana namahlombe.

C. Shintsha izinyawo, ushayele idolo langakwesokunxele esifubeni. Shintsha imilenze ngokushesha.

Yenza lokhu kunyakaza iminithi elingu-1.

Ukuma Kwexoxo

A. Wozani kuzo zozine futhi nivule amadolo.

B. Izinqe ezehla kancane bese ufaka isifuba ngakubhedi.

C. Letha izintende ndawonye phambi kobuso bakho, bese ugcina ikhanda, intamo, namahlombe zihambelana.

D. Vumela amahips ukuthi acwile kunoma yikuphi lapho kusahlala kahle khona bese uphefumulela lapho ukuphefumula okujulile okungu-5 kuye ku-10.

Bamba lesi simo imizuzwana engu-30.

Buyekeza kwe-