Yenza Lokhu Kusebenza Kwe-HIIT Emanzini Ukuze Usebenze Ngokujulile I-Abs Yakho

-Delile

• I-Triple Combo
• Uchungechunge lwePlank
• Uchungechunge Olumile
• I-Tabletop Series
• Uchungechunge lwe-Jump
• I-Push-Up Series
• Uchungechunge lwePlank Side
• Uchungechunge lwe-ABS
• Buyekeza kwe-

ICYMI, kunomdlalo omusha wokujima othatha amachibi yonke indawo. Cabanga ngakho njengokuxubana phakathi kokuma nge-paddle boarding kanye ne-fave boutique fitness class yakho. (Nakhu okudingeka ukwazi nge-SUP-ing, nokuthi kungani kufanele uzame kuleli hlobo.) Manje usungakwazi ukwenza i-barre, i-HIIT, ne-yoga ngenkathi uqobo lwakho ~ untanta emanzini. Kungani ushaye ichibi esikhundleni sesitudiyo? Ukubeka ukuzivocavoca kwakho emanzini kungeza ileveli entsha ngokuphelele yokuzibandakanya okuyinhloko ongeke ukwazi ukufika phansi. Engeza inselele yokulinganisa kokukodwa kwalawa mata okujima aphefumulayo futhi ngokuzumayo ama-squats ayisisekelo akude nokunyakaza okulula futhi okushukumisayo cishe akunakwenzeka. Ingxenye enkulu: Ukuwa nje kusho ukuya echibini echibini.

Umumo ihlangane nenye yezinkampani zokuqala ukuqala lo mkhuba, i-Glide Fit, ukuzama ukuzilolonga nge-HIIT/yoga emanzini e-Manhattan-bukhoma ku- Umumo Ikhasi le-Facebook. Futhi yize ukusebenza emanzini kungeza inselelo eyengeziwe, ungazenza ngokuphelele lezi zinyathelo usuka enduduzweni yekhaya lakho-konke okudingayo umata we-yoga! (Ingabe ufuna ukuzama i-Glide Fit IRL? Hlola izindawo zabo emhlabeni jikelele, noma uthenge owakho umata ophephethekayo ozowusebenzisa echibini lakho.)

Ukuzifudumeza kweYoga: Landela imfudumalo ye-yoga yemizuzu engu-15 kuvidiyo, noma yenza i-quickie yoga flow (lokhu kuvivinya umzimba kwe-yoga kwabantu abazonda i-yoga kuphelele ngokuthembekile njengokufudumala).

I-Triple Combo

A. Plank: Qala endaweni ephakeme yepulangwe. Bamba imizuzwana eyi-10.

B. Isikwele: Yima izinyawo zihlukene ngobubanzi be-hip nezingalo ngaphezulu, ama-biceps by amadlebe. Hlala emuva ezinqeni bese uguqa ngamadolo ku-squat. Yenza izikhathi ezingu-10.

C. Triceps dip: Qala ngokuhlehla kwetafula letafula, izinyawo zibheke phansi, amadolo abheke phezulu, izintende zibheke phansi iminwe ibheke ku-glute. Phakamisa izinqulu futhi ugobe izindololwane uqonde emuva ukuze wenze phansi umzimba amayintshi ambalwa. Cindezela phansi ukuze uqonde izingalo. Yenza izikhathi ezingu-10.

Uchungechunge lwePlank

A. Plank to down dog: Qala endaweni ephakeme yepulangwe. Khipha umoya bese uhambisa okhalo ubuyisele inja eya phansi, enze u-"V" obheke phansi ngomzimba. Faka futhi uqhubekele phambili emuva eplanini. Yenza izikhathi ezingu-10.

B. Umqansa wezintaba ohamba kancane: Ukusuka epulangwe eliphakeme, hamba unyawo lwesokudla uye phambili ngamasentimitha ambalwa ngemuva kwesandla sokudla, bese uphinda ngonyawo lwesobunxele. Buyela unyawo lwakwesokudla emuva epulangwe, bese ungena unyawo lwesokunxele ubuyele eplankini. Phinda imizuzwana engu-30.

C. Shin kampompi: Ukusuka endaweni ephakeme yepulangwe, hambisa isandla kwesokunxele uye phakathi nendawo bese welula ingalo yesokudla phambili. Khipha futhi uguqule okhalweni ubuyele enjeni ebheke phansi, wakhe i- "V" ebheke phansi ngomzimba, bese ufinyelela isandla sokudla uye kwesobunxele. Hofuzela bese uhambisa phambili ubuyele epulangeni, ingalo yesokudla yelulelwe phambili. Yenza izikhathi ezingu-10.

Yenza imizuzwana engama-30 yabagibeli bezintaba abahamba kancane noma abasheshayo, bese uphinda ompompi be-shin ngakolunye uhlangothi, bese kuba imizuzwana engama-30 yabagibeli bezintaba abahamba kancane noma abasheshayo.

Uchungechunge Olumile

A. Squat: Yima ngezinyawo ububanzi bokubheka okhalweni nezingalo ngaphezulu, ama-biceps ngezindlebe. Hlala okhalweni emuva bese ugoba amadolo ube yi-squat. Yenza izikhathi ezingu-10.

B.Kulungisiwe umabhebhana: Yima. Songa phambili bese ubeka izintende phansi phambi kwezinyawo. Izinyathelo zokubuyela emuva epulangwe eliphakeme, bese uzihambisa phambili uye ezandleni. Phinda imizuzwana engu-30.

C. Relevé squat: Yima ngezinyawo ububanzi bokubheka okhalweni nezingalo ngaphezulu, ama-biceps ngezindlebe, bese uphakamisa isithende sokunene ukulinganisela ebholeni lezwane langakwesokudla. Hlala emuva ezinqeni bese uguqa ngamadolo ku-squat. Yenza izikhathi ezingu-10.

Yenza amasekhondi angu-30 we-burpees, wengeze ukugxuma uma kungenzeka. Phinda i-relevé squat, wenze ama-reps ayi-10 ngokuphakanyiswa kwesithende okuphambene, bese wenza amasekhondi angama-30 ama-burpees engeza ukweqa kanye ne-push-up uma kungenzeka.

I-Tabletop Series

A. I-tabletop paddle: Qala endaweni yetafula phezu kwezindololwane nasemadolweni. Khahlela umlenze wesokudla uwubeke eceleni bese uwubuyisela emuva, njengokungathi ukhahlela emanzini. Yenza izikhathi ezingu-10.

B. Ipulangwe: Qala endaweni ephakeme yepulangwe. Bamba imizuzwana engama-30.

Phinda u-A no-B, ukugwedla ngakolunye uhlangothi.

Yenza umjikelezo owodwa we-Triple Combo, bese uphinda uchungechunge lwe-Tabletop. Phumula imizuzwana engama-30.

Uchungechunge lwe-Jump

A. Inkonyane iphakamisa: Yima ngezinyawo ububanzi be-hip kanye nezinzwane zikhombe phambili. Phakamisa izithende ukuze ungene emabholeni ezinyawo, uqinisekise ukuthi amaqakala awagingqiki ukuya ngaphandle. Yehla emuva endaweni yokuqala. Yenza izikhathi ezingu-10. Ngesikhathi sesethi yesibili, khomba izinzwani kuma-engeli angama-45-degree. Ngesikhathi sesethi yesithathu, phakama ngezinyawo ububanzi bese uphumela endaweni yesquat squat. Ngesikhathi sesethi yesine, yenza ama-sumo jump squats ukusuka kulesi simo esibanzi.

B. Ukuguqula ama-squats agxumayo: Yima ngezinyawo ububanzi be-hip-wide. Hlala okhalweni emuva bese ugoba amadolo ube yi-squat, bese ugxuma, ujike ama-degree angama-90 kwesokudla, ufike kwesinye i-squat. Phinda uze ubheke phambili futhi. Enye indlela yesethi ngayinye.

C. Izinyawo ezisheshayo: Ngamadolo agobile, gxuma ngokushesha usuka kolunye unyawo uye kolunye imizuzwana engama-30.

Yenza amasethi ama-4. Yenza umjikelezo owodwa we-Triple Combo. Phumula imizuzwana engama-30.

I-Push-Up Series

A. I-push-up ebanzi: Qala endaweni ephezulu yepulangwe ngezingalo ezibanzi. Gobisa izindololwane uye emaceleni ukuze wehlise umzimba, bese ucindezela ezintendeni ukuze ubuyele endaweni yokuqala. Yenza izikhathi ezingu-10.

B. Ijubane lepulangwe: Kusuka epulangeni eliphakeme, hambisa unyawo lwesokudla lube ngamayintshi ambalwa, bese unyawo lwesobunxele luphume ngamayintshi ambalwa, bese ungena unyawo lwesokudla phakathi nolwesobunxele phakathi. Phinda imizuzwana engu-30.

Ukunyuswa kwe-Triceps: Qala endaweni ephezulu yepulangwe ngezintende ngaphansi kwamahlombe. Gobisa izindololwane uqonde emuva emzimbeni ongezansi, bese ucindezela ezintendeni ukuze ubuyele endaweni yokuqala. Yenza izikhathi ezingu-10.

D. Ipulangwe jack: Kusuka epulangeni eliphakeme, hambisa unyawo lwesokudla lube ngamayintshi ambalwa, bese unyawo lwesobunxele luphume ngamayintshi ambalwa, bese unyathela unyawo lwesokudla phakathi nolwesobunxele phakathi. Phinda imizuzwana engu-15. Bese wenza ama-plank jacks avamile, ugxuma izinyawo zombili ngaphandle futhi ungene ngesikhathi esifanayo. Phinda imizuzwana engu-15.

Uchungechunge lwePlank Side

A. Umlenze wepulangwe eseceleni phakamisa: Qala endaweni yepulangwe eseceleni kwesandla sokudla ngedolo langakwesokudla phansi bese uphakamisa inqulu. Phakamisa umlenze oqondile wesokunxele uye emoyeni, bese wehlisela emuva kancane uye phansi. Yenza izikhathi ezingu-10.

B.Idiphu yepulangwe eseceleni: Kusukela kulesi sikhundla, phakamisa umlenze wesokunxele oqondile uye phambili uzungeze nangemuva ukuze wenze umbuthano omncane, njengokungathi ucwilisa izinzwane emanzini. Yenza izikhathi ezingu-10.

C. Side ipulangwe isithende sidonsa: Ukusuka kulesi simo, khahlela umlenze oqondile wesokunxele uhlehle kancane bese uhudula isithende phansi, ugobe unyawo ubheke ku-glute, bese ubuyela epulangweni eliseceleni. Yenza izikhathi ezingu-10.

Phinda ngakolunye uhlangothi.

Uchungechunge lwe-ABS

A. Ukungena nokuphuma: Qala ukuhlala phansi, izintende ziphansi ngemuva kwezinqe, iminwe ibheke ku-glutes. Phakamisa izithende phansi bese welula imilenze phambili, uncike esifubeni kancane emuva. Dweba amadolo ngasesifubeni, bese unweba ukuze uqale ukuphindaphinda okulandelayo. Yenza izikhathi ezingu-10.

B. Ama-Russian twists: Ukusuka kulesi sikhundla, phakamisa izithende ngakho-ke imicibisholo ifana nomhlabathi futhi iphakamisa izandla ukubamba phambi kwesifuba. Zungezisa i-torso ukuze uthephe iminwe ngakwesokudla, bese ngakwesokunxele. Phinda imizuzwana engu-30.

C. Reverse tabletop: Qala ngokuhlehla kwetafula letafula, izinyawo zibheke phansi, amadolo abheke phezulu, izintende zibheke phansi iminwe ibheke ku-glute. Phakamisa ama-hips ukuze wenze umugqa oqondile kusuka emahlombe kuya emadolweni. Bamba imizuzwana engu-15.

Phinda u-A kuye ku-C.

D. Umlenze uphansi: Lala ubheke phansi imilenze yelulwe yaya ophahleni, izinyawo phezu kwezinqulu nezinyawo ziguquguquka. Nciphisa imilenze phansi, bese uphakamisa ukuze ubuyele endaweni yokuqala. Yenza izikhathi ezingu-10.

E. Imvubu phakamisa: Lala ubheke phansi imilenze yelulwe yaya ophahleni, izinyawo phezu kwezinqulu nezinyawo ziguquguquka. Shiya izinyawo phambili phambili phezu kwesifuba bese uhlanganyela ku-abs ukuphakamisa okhalweni amasentimitha ambalwa ukusuka phansi. Yenza izikhathi ezingu-10.

F. Ibhayisikili crunch: Lala ubheke phansi, uvule imilenze, uzulazule amayintshi ambalwa ukusuka phansi nezandla ngemuva kwekhanda, izindololwane zibheke ngaphandle. Dweba idolo elingakwesokunxele liye esifubeni, amahlombe azungezayo ukuze uthinte indololwane yesokudla ukuya edolweni lesokunxele. Shintsha, unwebe umlenze wesobunxele bese udweba idolo langakwesokudla. Phinda imizuzwana engu-30.

G.Isikisi: Lala ubheke phansi, imilenze inwetshiwe, izinyawo namahlombe kuzungeza amayintshi ambalwa ukusuka phansi. Phakamisa umlenze wesokudla phezu kwezinqulu bese ubamba ngobumnene ngemuva kwethole. Shintsha, wehlise umlenze wangakwesokudla ukuze uzulazule futhi welule umlenze wangakwesokunxele phezu kwezinqulu. Lokho kuyi-rep engu-1. Yenza izikhathi ezingu-10.

Buyekeza kwe-