I-Shape Studio: Iseshini ye-Groundwork HIIT

-Delile

• Isisekelo se-HIIT Sisekelo
• I-Banded Thruster
• I-Banded Mountain Climber
• I-Banded Bear Jack
• Reverse Lunge ku-Banded Bicep Curl
• UJacked Jumping Jack
• I-Banded Beraw Crawl
• I-Banded Cross-Body Mountain Climber ene-Push-up
• Buyekeza kwe-

Ukushisa nomswakama okwenza ube mnandi? Awuwedwa. Ucwaningo lukhombisile ukuthi lapho kushisa futhi kunesibindi ngaphandle, ngokuvamile sikhathazeka kakhulu futhi siyacasuka.

Futhi ngenkathi ukuthola umjuluko omkhulu ngokuzivocavoca ngaphandle kungabonakala kuyinto yokugcina ofuna ukuyenza, kumqeqeshi wosaziwayo u-Ashley Joi, kungenye yezindlela zakhe zokukhuthaza imizwa. "Ukuzivocavoca ngaphandle kungilethela injabulo enkulu," kuchaza yena. Leyo njabulo isekelwa yisayensi, futhi: Ukuvumelana kwakamuva ku Ijenali yezifundo zenjabulo ucele ochwepheshe ukuthi balinganise amasu angama-68 okuphakamisa izinga lenjabulo yomuntu. Ukuba matasa endaweni yesithathu, kuyilapho ukuzilolonga kuthathe indawo yesihlanu. (Okuhlobene: Izinzuzo Zengqondo Nezomzimba Zokusebenza Kwangaphandle)

Usulungele ukuqalisa? Lapha, u-Joi wabelana ngomzila wakhe oyintandokazi we-HIIT wezinsuku ezishisayo, ezinodaka ngaphandle. Futhi njengoba ukujima kusezingeni eliphansi, ngeke ube namathuba amaningi okuthi uzizwe ukhathele ngokushesha ngenxa yesimo sezulu esishisayo.

Uma kushiwo lokho, uma nganoma yisiphi isikhathi uqala ukuzizwa uchithe kakhulu, yeka, kusho uJoi. "Njengoba kuwusuku olufudumele nolushisayo, lalela umzimba wakho uhambe ngejubane lakho."

Futhi ungakhohlwa ukufaka amanzi! (Okuhlobene: Izindlela Ezingcono Kakhulu Zokuhlala Une-hydrated Ngesikhathi Sokuzivocavoca Kwangaphandle)

Isisekelo se-HIIT Sisekelo

Isebenza kanjani: Fudumala imizuzu emihlanu kuya kweyishumi ngaphambi kokuqala. Yenza umnyakazo ngamunye imizuzwana engu-40, uphumule imizuzwana engu-20 phakathi. Dlula kokunye kokuvivinya okuyisikhombisa, bese uphinda imizuliswano emithathu ephelele.

Uzodinga: Ibhendi yokumelana enezibambo kanye nebhande elincane elicijile (noma ibhande le-booty)

I-Banded Thruster

A. Yima ngezinyawo ububanzi be-hip-wide. Loop ibhande lokumelana nezibambo ngaphansi kwezinyawo zombili. Bamba isibambo ngesandla ngasinye, ulethe izandla emahlombe endaweni ephambili yokubeka.

B. Hlanganisa okhalweni ukuze ungene echibini, ume isikhashana lapho amathanga ehambelana phansi (noma ephansi njengokunethezela).

C. Phusha ungene maphakathi nonyawo ngenkathi usebenzisa i-glutes kanye nezintambo ukushayela izinkalo phezulu uye endaweni yokuma. Ngesikhathi esifanayo, cindezela izingalo phezulu, ubambe ngokuqondile phezu kwamahlombe. I-brace core, bese ukhipha phezulu phezulu.

D. Yehlisa ngokushesha izandla - emahlombe/ezinqulwini - bese ucwila ku-squat ukuze uqale ukuphindaphinda okulandelayo.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Faka ishayela ezansi kwesikwele.

Yehlisele phansi: Susa ibhande lokumelana.

I-Banded Mountain Climber

A. Loop ibhande elincane elizungeze izinyawo zombili ngakho lihamba ngaphansi kwezithende. Khasa uye endaweni ephezulu yepulangwe. Izikhali kufanele zelulwe ngokugcwele, izintende zicindezela ngokuqinile emhlabathini, iminwe ishaywe kancane. Emuva kufanele kube flat futhi core futhi glutes bazimbandakanya ukuqala.

B. Shayela kwesokudla esifubeni, udonse ibhande nayo. Ngokushesha buyisela idolo ekuqaleni.

C. Ngokushesha nje lapho idolo elingakwesokudla lishaya indawo yokuqala, shayela idolo lesobunxele esifubeni. Qhubeka ngokushesha ushintshe imilenze.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Sonta ibhendi ukumelana okwengeziwe.

Yehlisele phansi: Susa ibhande lokumelana noma uthephe idolo ngalinye esifubeni kancane ngokulawula.

I-Banded Bear Jack

A. Loop ibhande elincane elizungeze izinyawo zombili ngakho lihamba ngaphansi kwezithende. Woza kuwo womane, izandla zingaphansi kwamahlombe namadolo ngaphansi kwezinqulu, izinzwane zihlangene. Hambisa amadolo cishe iyintshi eyodwa ngaphezu komhlaba ukuze uqale. (Lesi isikhundla sebhere.)

C. Ukubamba indawo yebhere, gxuma zombili izinyawo ngamasentimitha ambalwa uye kolunye uhlangothi, bese uwagxumela ngokushesha eduze ukuze ubuyele ekuqaleni. Phinda.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Sonta band for ukumelana wanezela.

Yinciphise: Susa ibhande lokumelana noma khipha umlenze owodwa ngesikhathi ngokulawula.

Reverse Lunge ku-Banded Bicep Curl

A. Loop ibhande lokumelana nezibambo ngaphansi konyawo lwesokudla. Yima ngezinyawo zihlukaniswe ububanzi benyonga, ubambe isibambo ngesandla ngasinye, izingalo ngohlangothi ngalunye, izihlakala zibheke ngaphakathi.

B. Nyathela unyawo lwangakwesobunxele ungene kulayini obuyela emuva, yomibili imilenze yakha ama-engela angama-90-degree ngedolo langakwesobunxele lizulazula kancane ngaphezulu komhlaba.

C. Gibela umlenze wesobunxele phambili ukuze ume. Uma sezimile, zisonga izibambo uzibhekise emahlombe, ugcine isifuba siziqhenya nezingalo ezingenhla zithule ngangokunokwenzeka.

D. Izibambo ezingezansi ezinesilawuli sokubuyela ekuqaleni.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20. Shintsha izinhlangothi; phinda.

Yilinganise: Faka ishayela ezansi nokunyakaza.

Yinciphise: Susa ibhande lokumelana. Uma izingalo zizwa zikhathele, goqa ibhendi ngokuphindaphindiwe.

UJacked Jumping Jack

A. Jika ibhande elincane elizungeze imilenze yomibili ngenhla kwamadolo. Yima ngezinyawo ndawonye nezingalo ezinhlangothini.

B. Ukugoba amadolo kancane, gxuma izinyawo ububanzi, ufinyelele izingalo ezinhlangothini nangaphezulu.

C. Gxuma izinyawo ndawonye, ​​wehlisa izingalo ngezinhlangothi.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Sonta band for ukumelana wanezela.

Yinciphise: Phuma umlenze owodwa ngesikhathi ngokulawula.

I-Banded Beraw Crawl

A. Lungisa ibhande elincane phakathi phezulu nezinsini bese uthatha indawo yebhere.

B. Ubambe indawo yebhere, hambisa isandla sobunxele uye phambili ngenkathi futhi uhamba ngonyawo lwesokudla uye phambili. Ngemuva kwalokho, hamba isandla sokudla ubheke phambili ngenkathi uhamba unyawo lwesobunxele phambili.

C. Qhubeka nokunyakaza kokukhasa kwe-4 kuya kwe-5 reps phambili, bese uhambisa ama-reps amane kuya kwamahlanu emuva emuva, kuya ngobude bomata. Gcina umgogodla uhlanganyele futhi ubuyele phansi ngaso sonke isikhathi.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Iya ngokushesha okukhulu (ngenkathi ugcina ifomu elifanele) phambili nasemuva.

Yinciphise: Susa ibhendi lokumelana ngokuphelele.

I-Banded Cross-Body Mountain Climber ene-Push-up

A. Layisha ibhande elincane maphakathi nezinsimbi bese uthatha isikhundla esiphakeme sepulangwe ukuze uqale.

B. Yehlisa isifuba phansi (noma phansi ngangokunokwenzeka) ngokuphusha phezulu, ugcine izindololwane zinamathele eduze nomzimba kanye nomgogodla ohlangene, ngakho umzimba wenza umugqa oqondile ukusuka ekhanda kuye ozwaneni.

C. Cindezela umzimba ubuyele phezulu epulangeni eliphezulu.

D. Shayela idolo langakwesokunxele ngakwesokudla kwesifuba. Buyela phezulu endaweni ephezulu yepulangwe, bese uphinda ngakolunye uhlangothi.

E. Yenza izikhathi ezingu-8 zokuqwala izintaba (4 ohlangothini ngalunye), bese uqala impinda elandelayo ngokusunduza.

Phinda imizuzwana engama-40. Phumula imizuzwana engama-20.

Yilinganise: Sonta ibhendi ukuze uthole ukumelana okwengeziwe.

Yinciphise: Susa ibhande lokumelana noma wenze i-pushup emadolweni.(Vele uqinisekise ukuthi umzimba wakhe umugqa oqondile kusuka ekhanda kuye emadolweni, futhi izindololwane zihlala zifakwe esifubeni.)

Buyekeza kwe-