I-SWEAT App kaKayla Itsines isanda kufaka nje izinhlelo ezine ezintsha ze-HIIT ezinokuthile kuwo wonke umuntu

-Delile

• Izinhlelo ezi-4 ezintsha ze-SWEAT HIIT Workout
• Buyekeza kwe-

Akungabazeki ukuthi uKayla Itsines uyindlovukazi yasekuqaleni yokuqeqeshwa kwezikhawu eziphezulu. Uhlelo lokusungula lomsunguli wohlelo lokusebenza lwe-SWEAT lwemizuzu engama-28 yohlelo lokuzivocavoca olususelwe ku-HIIT selwakhe i-fanbase enkulu selokhu yaqala ukubuyela emuva ngo-2014, futhi selinike amandla abesifazane emhlabeni wonke ukuthi bakwazi ukufinyelela okwengeziwe ekusebenzeni kwabo ngokomzimba kusukela lapho. I-Itsines selokhu yahlomela ukuthi ingalethi nje kuphela ubuso obusha nezindlela ezintsha ohlwini lwabaqeqeshi be-SWEAT kodwa futhi yakhipha nezinhlelo ezintsha zokuzivocavoca uqobo. Esinyathelweni esilandelayo sokuvela kwakhe, noma kunjalo, ubuyela kuzisekelo.

Kanye nabaqeqeshi be-SWEAT uChontel Duncan, Britany Williams, noMonica Jones, i-Itsines isanda kwethula izinhlelo ezine ezintsha ze-HIIT ezenzelwe ukusebenza ngoMsombuluko kuphela kuhlelo lokusebenza lwe-SWEAT. Ifanele abaqalayo nabasubathi abaphambili ngokufanayo, uhlelo ngalunye luzokukhumbuza ukuthi ayikho enye i-Workout enendlela yokukugcina uthobekile njenge-HIIT. (Okuhlobene: Izinzuzo eziyi-8 Zokuqeqeshwa Kwesikhawu Esiphezulu)

"Ngesikhathi ngiqala ukuba ngumqeqeshi womuntu siqu, ngasheshe ngathandana nokuzivocavoca umzimba ngamandla, futhi kuseyindlela yami yokuziqeqesha engiyithandayo namuhla," kusho u-Itsines ekhuluma nabezindaba. "Ukuqeqeshwa ngamandla kakhulu kuyashesha, kuyajabulisa, futhi kuyinselele, futhi ngiyathanda ukubona abesifazane bethola ukuthi banekhono elingakanani lapho bephusha okungaphezu kwalokho abacabanga ukuthi kungenzeka, noma ngabe kuqeda ukuzivocavoca umzimba noma ukuqeda enye i-rep." (Okuhlobene: I-Ultimate Interval Training Workout Yokuthi Uma Unesikhashana Eside Ngesikhathi)

Umqeqeshi, usomabhizinisi, nomama bangeze ukuthi uzibonele mathupha ukuthi ukuqeqeshwa kwe-HIIT kungasiza kanjani abantu ukuthi bazizwe beqinile, benamandla, futhi benikwe amandla okwenza ushintsho oluhle kuzo zonke izingxenye zempilo yabo. "Noma ngabe unjani izinga lokuqina, ukuqeqeshwa kwe-HIIT kuhle kakhulu ekwakheni ukuzethemba, futhi ngijabule kakhulu ukwethula lezi zinhlelo ezine ezintsha ze-SWEAT ukuxhasa abesifazane abaningi ngokwengeziwe ukuthi bathathe ukuqeqeshwa kwabo baye ezingeni elilandelayo," esho. (Okuhlobene: UKayla Itsines umemezela izindaba ezinkulu nge-Her Sweat App)

Izinhlelo ezi-4 ezintsha ze-SWEAT HIIT Workout

Kukhona okuthile kuwo wonke umuntu ngalokhu okungeziwe kwakamuva kuhlu lohlelo lokusebenza oluseluvele lude lokuzivocavoca okufunwayo. Nakhu okuthe xaxa mayelana nokuthi yini ongayilindela kulowo nalowo, ngakho-ke ungakhetha inketho evumelana kahle kakhulu nesitayela sakho sokuzivocavoca noma izinhloso:

Ephakathi: I-HIIT Cardio ne-Abs enoKayla wuhlelo lokuzivocavoca oluphakathi kwamasonto ayisithupha olunenhlanganisela yamandla nokuzivocavoca kwe-cardio okulungiselelwe noma ngubani ofuna ukukhuphula ukuqeqeshwa kwabo. Uma ufisa, ungangena emavikini amabili wokuzivocavoca okunobungani obuningi ngaphambi kokugxumela ngqo kuhlelo lwangaphakathi lwe-Itsines ukusiza ukwakha noma ukuqinisa isisekelo sakho sokuqina kuqala. (Okuhlobene: I-SWEAT App Isanda Ukwethulwa Izinhlelo Ezintsha Zokuqalisa Zobungani Ezintsha)

Uzoqedela ukujima kwemizuzu engama-30 ngeviki, kanye nokuzikhandla okubili kokuzithandela okungase kwengezwe noma kushintshwe ohlelweni lwakho oluvamile uma unesikhathi esifushane. Noma konke ukuzivocavoca kuka-Isines kugxile ekunyakazeni kwe-cardio okunamandla kakhulu, uhlelo lwakhe, ikakhulukazi, lugcizelela kakhulu umsebenzi owumgogodla, futhi. Ukuze wenze lolu hlelo ngempumelelo, uzodinga isethi yama-dumbbells, intambo yokugxuma, amabhendi wokumelana, i-kettlebell, nokufinyelela esihlalweni noma ebhentshini. (Okuhlobene: Nansi Indlela Ishejuli Yokuzilolonga Yamaviki Onke Ebhalansile Ngokuphelele ebukeka ngayo)

Kuthuthukile:I-HIIT Yomzimba Ogcwele neChontel, eholwa uchwepheshe waseMuay Thai uChontel Duncan, wuhlelo lwamaviki ayi-10 olungeyona eyabantu abadangele. Le nketho ayakhelwanga ama-newbies, kepha kunalokho labo abaphakathi kwabenza izivivinyo ezithuthukile abazizwa bekulungele ukukhulisa umzamo wabo. Uhlelo lubandakanya ukujima okuthathu, kwemizuzu engama-30, nomzimba ogcwele ngesonto, kanye nokuzivocavoca okubili okufushane ongakukhetha. Lolu hlelo luzodinga futhi isethi yama-dumbbell, intambo yokugxuma, amabhande okumelana, i-kettlebell, kanye nokufinyelela esihlalweni noma ibhentshi. (Okuhlobene: Izisetshenziswa Zejimu Yasekhaya Ezingabizi Ukuqedela Noma Ikuphi Ukujima Kwasekhaya)

Okumaphakathi:I-High-Intensity Barre neBritany, eyakhiwe ngumqeqeshi uBrithany Williams wuhlelo olufushane oluhlala amasonto ayisithupha futhi luphelele kunoma ngubani. Ifaka amakilasi amathathu isonto ngalinye, kanye nokuzivocavoca kwe-cardio ongakukhetha okubili nokumelana. Isigaba ngasinye sinemizuzu engama-30-35 ubude futhi sihlukaniswe ngokulandelana kwemizuzu emine kuya kweziyisishiyagalombili ezihlanganisa ukunyakaza kwamandla amakhulu nokuzivocavoca umzimba okusiza ukwakha ukukhuthazela kwenhliziyo kanye nokuqinisa imisipha emikhulu, enamandla kanye nemisipha emincane ebalulekile ukuzinza . (Okuhlobene: I-SWEAT App Isanda Ukwethulwa Kokusebenza Kwe-Barre ne-Yoga Okubandakanya Abaqeqeshi Abasha)

Yini mhlawumbe ethakazelisa kakhulu ngale nketho, ukuthi, ngokungafani nefomethi yesitayela se-GIF esivamile sohlelo lokusebenza, amakilasi ohlelweni olusha lwe-HIIT barre kaWilliam atholakala ngefomethi yevidiyo elandelwayo, ukuze ukwazi ukusebenzisana nomfundisi ngesikhathi sangempela. . Kulolu hlelo, uzodinga isethi yama-dumbbells, amabhendi amancane we-loop, nokufinyelela esihlalweni. (Okuhlobene: I-Ultimate Full-Body Full At-Home Barre Workout)

Oqalayo: HIIT noMonica iholwa umqeqeshi womuntu siqu oqinisekisiwe uMonica Jones, umsunguli we-Bash Boxing, indawo yokuzivocavoca yesibhakela eseVirginia eyaziwa ngamakilasi ayo aqinile emizuzu engama-45. U-Jones uletha ubuchwepheshe bakhe ku-SWEAT ngalolu hlelo oluhlanganisa ukunyakaza okunamandla kanye nesibhakela sethunzi, egxile kumasu okuphelelisa kuyilapho uthuthukisa ukuqina kwakho konke.

Uhlelo lukaJones lwamasonto amane luqondiswe kwabaqalayo futhi lunikeza ukujima okubili kwemizuzu engama-20 kanye neseshini yesibhakela yesikhawu sokuzikhethela isonto ngalinye. Amakilasi anomzimba ogcwele ahlanganisa ukunyakaza kwamandla nokuzinza okulandelwa ukuqhuma okufushane kwamasekhethi e-HIIT nezinhlanganisela zesibhakela ukuze ugcine ikhanda lakho kugeyimu. Ingxenye engcono kakhulu? Ukujima kulolu hlelo kudinga imishini enguziro futhi kungenziwa kalula ngesikhala esincane kakhulu. (Okuhlobene: Kungani Udinga Ukuqala I-Boxing ASAP)

Ingabe usukulungele ukuzibophezela kwenye yezinhlelo ezintsha ze-HIIT ze-SWEAT? Vele ulande uhlelo lokusebenza lwe-SWEAT bese ukhetha uhlelo, umqeqeshi, noma isitayela sokuzivocavoca esikhuluma kakhulu nawe. Awukwazi ukunquma? Zizame zonke. (Isonto lakho lokuqala likhululekile, futhi uma uthandana, qhubeka nokusebenzisa uhlelo lokusebenza ngo- $ 20 / ngenyanga noma ku- $ 120 / ngonyaka.) Noma ngabe usaqala (noma uqala kabusha, masithembeke) noma i-bonafide HIIT junkie, lezi Izinhlelo ezintsha sha ze-SWEAT ziqinisekile ukukubuyisela ekuxhumaneni ne-badass yakho yangaphakathi.

Buyekeza kwe-