I-Pyramid HIIT Workout Formula Eyakha I-Metabolism Esheshayo

-Delile

• Iphiramidi 1
• Iphiramidi 2
• Iphiramidi 3
• Buyekeza kwe-

"Lokhu kuvivinya umzimba kungumthamo ovuthayo we-cardio," kusho u-Amy Dixon, ongumdidiyeli weqembu elibulala ikilasi le-Firestarter e-Equinox eLos Angeles, owaklama inqubo eyisampula engezansi.Ikilasi ucindezele lona libe ngu-15, bese kuba ngu-30, bese kuba yimizuzwana engama-45 ngamandla amakhulu-bese ubuyisela phansi "iphiramidi" amasekhondi angama-45, angama-30, nangu-15-unemizuzwana engu-15 kuphela yokuphumula phakathi.

"Ngenxa yokuthi awululami ngokugcwele phakathi kwamasethi, usebenza ngezinga elinamandla elizokwenza uqine futhi uthuthukise ukusebenza kwakho," kusho u-Dixon. Futhi, uzoshisa amakhalori amakhulu endleleni-nangemuva kokuzivocavoca. (Nakhu okunye kokuthi ungasikhulisa kanjani isikhathi sokuphumula ngesikhathi se-HIIT.)

Iphiramidi ngayinye (cabanga ngayo njengesifunda esincane) iqukethe izivivinyo ezimbili ezishintshanayo eziqondise umzimba ngamasu ahlukene. Lokho kusho ukuthi ngeke ukhathele kakhulu ngesikhathi ngasinye sokucindezela ukuthi awukwazi ukunikela ngakho konke.

Uzokhipha amaphiramidi amathathu esewonke. Ngemuva ngakunye, kufanele uzizwe sengathi uhambe kanzima ngokwanele ukuthi ufuna ukuma futhi ululame ngokuphelele. Esikhundleni salokho, uzokwenza imizuzu emibili ngejubane lokuhamba kancane ngaphambi kokudlulela kwiphiramidi elandelayo.

"Ucwaningo lubonisa ukuthi ukululama okusebenzayo okusukela emizuzwini emibili kuya kwemine kuyindawo emnandi yokwenza umzimba wakho ulungele ukubhekana nesinye isikhathi ngamandla amakhulu," kuchaza u-Dixon. (Ukululama okusebenzayo okulungile kubalulekile ezinsukwini zokuphumula futhi, FYI.) Ekupheleni kwalesi seshini, yonke imisipha yokugcina izobe ishayiwe yaba sesimweni. Futhi umzimba wakho? Kuzoba ngomlilo.

Uzodinga: Isinyathelo esincane sokukala siye phezulu noma phansi (kuyakhetheka)

Isebenza kanjani: Qala ngokuzifudumeza. Bese uqedela iphiramidi ngayinye kanye, ushintshanise phakathi kokuzivocavoca u-A no-B ngezikhathi ezahlukahlukene ngemizuzwana engu-15 yokuphumula ngemuva kwesikhawu ngasinye. Ngemuva kokuqeda iphiramidi ngayinye, phinda uthole imizuzu emi-2 ngamandla alinganiselayo ngokugijimela phambili nokubuyela emuva (noma ukugijima umzuzu owodwa, bese wenza ama-skaters umzuzu owodwa).

Kulungele: Yenza imizuzwana engama-30 isikwele ngasinye esishintshanayo (igxathu lakwesokudla liye kwesokudla, izinzwane zibheke phambili, bese ugoba idolo langakwesokudla ukwehlela ku-squat ngomlenze wesobunxele uqonde; buyela endaweni yokuqala, shintsha izinhlangothi, uphinde), triceps ama-push-ups, ukugoqa okuya phambili okushintshanisayo (thinta iminwe uye phansi uma kungenzeka) kanye nezandiso zenyonga (ima, uhlehle kancane), kanye nokukhahlela kwezinqe ezishintshanayo namadolo aphakeme. Phinda.

Iphiramidi 1

Isibopho se-Spider Lunge

A. Qala phansi ngepulangwe ezintendeni.

B. Gxuma umlenze wesobunxele uye phambili ngaphandle kwesandla sobunxele njengoba uthinta isandla sobunxele ehlombe langakwesokudla.

C. Buyisela intende yesobunxele endaweni yokuqala, bese ushintsha imilenze (umlenze wesokunxele emuva, umlenze wesokudla uye phambili ngaphandle kwesandla sokudla) bese uletha isandla sokudla ehlombe lesokunxele. Qhubeka ushintshe ngokushesha okukhulu.

ISIKHALA PHANSI: Yenza konke ukulandelana ngezandla esinyathelweni esincane esikhundleni sefulethi.

Amazambane ashisayo

A. Yima ngezinyawo ukude nobubanzi besinqe.

B. Thepha unyawo lwesokunxele phakathi nomugqa omaphakathi womzimba, bese ulikhiphela endaweni yokuqala. Shintsha izinhlangothi; phinda.

C. Qhubeka, umpompa izingalo njengokungathi uyagijima futhi uhamba ngokushesha ngangokunokwenzeka.

QAPHELA: Qala ngokugwedla isinyathelo sakho. Thepha unyawo phezulu kwesinyathelo, bese ubeka ngokushesha unyawo phansi ohlangothini lwesobunxele lwesinyathelo njengoba uthepha unyawo lwesokudla phezulu kwesinyathelo. Qhubeka nokushintshana.

Iphiramidi 2

Ukuma Kweqa Okude

A. Yima ngezinyawo ukude nobubanzi besinqe.

B. Gxumela phambili ngangokunokwenzeka, ufike ngamadolo athambile.

C. Shova ubuyele endaweni yokuqala, bese wenza i-tuck jump.

D. Phinda, uhambe ngokushesha okukhulu ngangokunokwenzeka.

ISIKHAWULELA PHANSI: Esikhundleni se-tuck jump, enye ngokuletha ngakwesokunxele bese idolo langakwesokudla esifubeni, uthinte izandla ziye emadolweni.

SCALE UP: Kick butt njengoba ugxumela phambili.

UMogul

A. Ukusuka ekumeni, susa unyawo lwesokunxele uye kwesokunxele.

B. Gxuma unyawo lwesokudla ukuze uhlangane kwesokunxele bese ucindezela izinzwane phansi. Shayela izingalo zombili emuva njengoba ufika.

C. Shintsha izinhlangothi; phinda. Qhubeka ushintshe ngokushesha okukhulu.

ISKHALELA PHANSI: Songa phambili usuka umile, amadolo agobe kancane, bese ubeka izandla ezinyathelweni, amahlombe ngqo ezihlakaleni nasezinyaweni ngakwesokunxele kwesinyathelo. Gxuma, ubeke isisindo somzimba ezandleni bese weqa phezu kwesinyathelo uye ngakwesokudla. Phinda, uhamba ngokushesha ngangokunokwenzeka.

Iphiramidi 3

Shintsha Ukukhahlela

A. Yima ngezinyawo zihlukaniswe ububanzi behlombe, izingalo zigobile, izandla ngesilevu.

B. Gxuma njengoba ukhahlela unyawo lwesokunxele uye phambili, bese ushintsha, ukhahlela unyawo lwesokudla ukuya phambili ngemva kokufika phansi.

C. Qhubeka ushintshe ngokushesha okukhulu.

ISIKHAWULELA PHANSI: Esikhundleni sokugxuma, hamba uye phambili, uqhume uye phambili. Buyela endaweni yokuqala. Shintsha izinhlangothi bese uphinda.

Ikota Shintshela ku-Double Lunge

A. Yima izinyawo zihlukene ngobubanzi be-hip, amadolo agobe kancane.

B. Gxumela phezulu, wenze ikota ukujikela kwesokunxele, uhlale ngamadolo athambile, bese weqela emuva endaweni yokuqala.

C. Gxuma, ungene emgodini ngomlenze wangakwesobunxele phambili, ugoba amadolo womabili kuma-90 degrees. Phinda i-lunge jump, ushintshe imilenze yesimo sezulu uye phansi ngomlenze wangakwesokudla phambili.

D. Buyela endaweni yokuqala. Phinda ukulandelana, ujikele kwesokudla. Qhubeka, uhamba ngokushesha ngangokunokwenzeka.

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