I-Powered-Up Plank Workout E-HIITs I-Hard Hard Yakho

-Delile

• Isifunda 1
• Isikweleti Somoya Ukuya Esikweleni
• Abagibeli bePlank Tap
• I-Triceps Push-Up / I-Hip Dip / Ukuphakamisa Umlenze
• I-Forearm Plank Idolo-kuya-Endololwaneni
• Isifunda 2
• I-lateral Lunge Plyo
• Plank Up / Down futhi Jacks
• Ukuhambisa Ipulangwe Lasemuva ku-Push-Up
• I-Side Plank Tap
• Isekethe 3
• ISump Squat / Sumo Squat Jump
• I-Panther Plank ehambayo
• I-Forearm Plank Alternation Hip Dip / Walk-Ups
• Ukufinyelela Kweplank
• Buyekeza kwe-

Kusukela kusigaba se-barre kuya ekamu lokuqeqeshwa, amapulangwe akhona yonke indawo-futhi lokho kungenxa yokuthi akukho okuhlula ukuqinisa ingqikithi yakho, kusho umqeqeshi u-Kira Stokes, umdali we-Stoked Method, uhlelo lokuqeqesha olusezingeni eliphezulu. "Imisipha eyinhloko [kufaka phakathi i-abs, emuva, ne-glutes] inika amandla ukunyakaza komzimba wakho," kusho uStokes. "Ukuziqinisa kuzothuthukisa ukusebenza kwakho, kuvimbele ukulimala, futhi kwenze umsebenzi wansuku zonke uzizwe ulula." Ingasaphathwa eyokuthi cinch okhalo. (I-Jumpstart flatter abs ngokwazi ukudla okungcono kakhulu nokubi kakhulu kubo.)

Kepha ipulangwe elimile alibeki phezulu esikalini sokushisa ikhalori, ngakho-ke ngaleli HIIT quickie, uStokes upheke izinhlobo ezihambayo ezikuvumela ukuthi ushise ngenkathi uqinile futhi ungeze ezinye iziqhumane zeplyometric zokushisa izinto ngaphezulu. Umsebenzi wakho ngokusebenzisa amasekethe amathathu amancane: "Qhubeka unyakaze ukuze izinga lokushaya kwenhliziyo yakho lihlale phezulu futhi uvuselele umzimba wakho," esho.

Futhi qiniseka ukuthi amapulangwe akho aqondile: Okokuqala, izandla zakho noma izingalo kufanele zibe ngaphansi kwamahlombe akho ngqo. Phequlula amahlombe akho emuva, sondeza inkaba yakho ngasemgogodleni, cindezela i-glute yakho (kangangokuthi isinqe sakho sibukeke siyisicaba), bese uhlohla ukhalo lwakho ukuze luhambisane nezinqulu zakho, kusho uStokes. "Lokhu kuvikela umgogodla wakho futhi kukusize ukuthi uhlanganyele kangcono ama-glutes ukuze uqinise umhlane wakho kanye ne-abs yakho," kuchaza yena. Okokugcina, faka ama-quad akho bese ucindezela izithende zakho ukuze wandise amathole akho. Uthole ifomu lakho? Kuhle- usukulungele (kabusha) ukuhlangabezana nepulangwe. (Ukuthanda okwenziwe uKira? Okulandelayo, hlola inselelo yepulangwe lezinsuku ezingama-30 ayenzele yona Umumo.)

Uzodinga: umata uyazikhethela.

Isebenza kanjani: Yenza isekethe ngayinye kwezintathu kabili ngaphambi kokudlulela kwelandelayo.

Isifunda 1

Isikweleti Somoya Ukuya Esikweleni

A. Yima ngezinyawo ubanzi kancane kunobubanzi be-hip, izingalo ngezinhlangothi.

B. Yenza isikwele esingu-1. Ngokushesha gxuma i-squat engu-1.

C. Qhubeka ukushintshana imizuzwana engama-30

Abagibeli bePlank Tap

A. Qala phansi ngepulangwe ezintendeni. Thepha isandla sokudla ehlombe langakwesokunxele. Shintsha izinhlangothi; phinda. Phinda.

B. Bese udonsa umlenze wesokudla ogobile uwubhekise esifubeni; shintsha izinhlangothi, phinda. Phinda.

C. Qhubeka ukushintshanisa ompompi behlombe nabaqwali bezintaba amasekhondi angu-45.

I-Triceps Push-Up / I-Hip Dip / Ukuphakamisa Umlenze

A. Qala phansi ngepulangwe ezintendeni. Yenza 1 push-up.

B. Isisindo se-Shift siye kwesokudla bese ujikeleza sibe ohlangothini lweplanga entendeni yesokudla, unqwabelanise izinyawo. Drop okhalweni 2 kuya ku-3 amayintshi. Buyela eceleni. Phinda.

C. Phakamisa umlenze wesobunxele cishe ngamamitha amabili, bese wehla. Phinda.

D. Buyela ukuze uqale. Yenza i-push-up engu-1 bese ushintsha izinhlangothi (ipulangwe eliseceleni entendeni yesobunxele); phinda lonke ukulandelana.

E. Qhubeka iminithi elingu-1.

Nciphisa phansi: Uma useplankini eseceleni, yeka ukuphakamisa umlenze esikhundleni salokho ubuyele ngqo ekuqaleni.

I-Forearm Plank Idolo-kuya-Endololwaneni

A. Qala phansi ngepulangwe ezingalweni zangaphambili. Letha idolo eligobile kwesokudla ukuze uthinte indololwane yesokudla.

B. Buyela ukuze uqale. Shintsha izinhlangothi; phinda.

C. Qhubeka ushintshana izinhlangothi imizuzwana engu-30.

Khuphula phezulu: Ngemva kokuletha idolo endololwaneni, nweba umlenze ubuyele emuva, uhambise umlenze ngamayintshi angu-2 ngaphezu kwesitezi ukuya kumasekhondi angu-2. Qhubeka ngohlangothi olufanayo imizuzwana engu-15. Shintsha izinhlangothi; phinda.

Isifunda 2

I-lateral Lunge Plyo

A. Yima ngezinyawo ndawonye, ​​izandla okhalweni ukuqala. Nyathela unyawo lwesokudla ububanzi uye kwesokudla (izinzwane zibheke phambili), ugobe umlenze wesokudla ama-degree angama-90 (umlenze wesobunxele uqondile).

B. Buyela ukuze uqale. Phinda, kulokhu gxuma ukuze ubuyele ukuze uqale.

C. Qhubeka ushintshe i-lateral lunge nge-lateral lunge-jump imizuzwana engama-30. Shintsha izinhlangothi; phinda.

Plank Up / Down futhi Jacks

A. Qala phansi ngepulangwe ezintendeni. Yehlela engalweni yangakwesokudla, bese kwesokunxele.

B. Cindezela emuva phezulu entendeni yesokudla, bese kwesokunxele. Shintsha izinhlangothi; phinda.

C. Okulandelayo, gxuma izinyawo ububanzi, bese uwafaka ngokushesha ukuze uqale. Phinda.

D. Qhubeka ukushintshanisa ukuya phezulu namapulangwe ojeke iminithi elingu-1.

Ukuhambisa Ipulangwe Lasemuva ku-Push-Up

A. Qala phansi ngepulangwe ezintendeni. Ngesikhathi esifanayo hamba isandla sokudla nonyawo uye kwesokudla, kulandele isandla sobunxele nonyawo lwesobunxele. Phinda.

B. Yenza i-push-up eyodwa. Shintsha izinhlangothi; phinda.

C. Qhubeka ngokushintshana umzuzu owodwa.

Khuphula: Faka esikhundleni se-push-up nge-1 burpee.

I-Side Plank Tap

A. Qala phansi ngepulangwe ezingalweni zangaphambili. Isisindo se-Shift ungene engalweni yangakwesokudla bese ujikelezisa ohlangothini lwesokudla, unqwabelanise izinyawo.

B. Thepha unyawo lwesobunxele phansi ngaphambi komzimba, bese ngemuva kwakho.

C. Qhubeka nokuchofoza phansi kompompi imizuzwana engama-30. Shintsha izinhlangothi; phinda.

Yehlisela Phansi: Kusukela epulangeni eliseceleni, thepha unyawo lwesokunxele uye phansi phambi komzimba imizuzwana engu-15. Thepha unyawo lwesobunxele phansi ngemuva kwakho imizuzwana engu-15. Shintsha izinhlangothi; phinda.

Isekethe 3

ISump Squat / Sumo Squat Jump

A. Yima ngezinyawo zibanzi kancanyana kune-hip-wide apart, izinzwane zavela ngama-degree angama-45, ingalo ngamacala.

B. Yenza isikwele esingu-1. Ngokushesha gxuma i-squat engu-1.

C. Qhubeka ushintshana imizuzwana engama-30.

I-Panther Plank ehambayo

A. Qala endaweni yokuma kwetafula ngamadolo aphakanyisiwe ngamasentimitha ama-2 phansi.

B. Ngesikhathi esifanayo hamba ngesandla sokudla kanye nonyawo lwesokunxele uye phambili ngamayintshi angu-2, bese isandla sokunxele nonyawo lwesokudla. Qhubeka ngezinyathelo ezintathu.

C. Buyela ukuze uqale. Phakamisa isandla sokudla nonyawo lwesobunxele phansi, uthinte isandla sokudla uye emadolweni wangakwesokunxele. Shintsha izinhlangothi; phinda ukulandelana. Phinda.

D. Okulandelayo, nyathela ngasikhathi sinye isandla sangakwesokudla nonyawo lwesobunxele emuva ngamasentimitha ama-2, bese isandla sobunxele nonyawo lwesokudla. Qhubeka ngezinyathelo ezintathu.

E. Buyela ukuze uqale. Izindololwane ze-Bend ukuze zikhombe kancane ezimbanjeni ukwehlisa i-torso ngamasentimitha ambalwa, bese ucindezela emuva. Phinda.

F. Phinda konke lokhu kulandelana kaningi ngangokunokwenzeka ngeminithi elingu-1.

Yehlisela Phansi: Kusukela endaweni yetafula letafula (amadolo aphakanyisiwe), phakamisa isandla sokudla nonyawo lwesokunxele ulususe phansi ngamayintshi angu-2. Bamba imizuzwana emi-3 kuye kwemi-5. Shintsha izinhlangothi, uphakamise isandla sobunxele nonyawo lwesokudla. Bamba imizuzwana emi-3 ukuya kwemi-5. Qhubeka ushintshe umzuzu owodwa.

I-Forearm Plank Alternation Hip Dip / Walk-Ups

A. Qala phansi ngepulangwe ezingalweni zangaphambili. Yehlisa inqulu yesokudla ukuya kwesokudla, bese inqulu yesokunxele iye kwesokunxele. Phinda kabili.

B. Hamba izinyawo uye ezandleni, uguqule ama-hips abuyele emuva naphezulu uye endaweni yenja eyehlayo. Hamba ngezinyawo ubuyele eplankini.

C. Qhubeka ushintshe idiphu ye-hip nenja phansi ngomzuzu owodwa.

Ukufinyelela Kweplank

A. Qala phansi ngepulangwe ezintendeni.

B. Nweba ingalo yangakwesokudla phambili nomlenze wangakwesobunxele emuva; bamba imizuzwana emi-2. Shintsha izinhlangothi; phinda.

C. Qhubeka ushintshe izinhlangothi umzuzu owodwa.

Khuphula: Kusukela epulangeni, nweba ingalo yesokudla uye phambili nomlenze wesobunxele emuva. Letha indololwane yesokudla edolweni lesokunxele, bese unweba uphinde uphume. Shintsha izinhlangothi; phinda. Qhubeka ushintshe izinhlangothi umzuzu owodwa.

Buyekeza kwe-