I-Shape Studio: Ikamu Lezindawo Zokuhlala Lomzimba Lonke

-Delile

• Ingqikithi Yomzimba Wokuhlala Ebhuthini Yekamu
• I-Kneeling Wood Chop to Overhead Knee Drive
• AmaJack Press Press
• IPlank Jack
• I-Mountain Climber ehambayo
• I-Dumbbell Swing Squat
• Isinyathelo-Up Samuva
• Isihlalo Somlenze Owodwa
• Buyekeza kwe-

Uma unyaka nesigamu odlule wokuvalwa kwejimu okudlangile kusifundise okuthile, yilokho hhayi ukufinyelela endaweni yokuzivocavoca yendabuko akusona neze isithiyo uma kuziwa ekutholeni ukuqina. Eqinisweni, eminye yezinyathelo ezisebenza kahle kakhulu zokuqinisa nokunika amandla ongayenza zingenziwa kusukela ekunethezekeni kwendawo yakho yomuntu siqu - ngaphandle kwemishini encane noma engekho. (Okuhlobene: Labaqeqeshi Babonisa Ukuthi Ungazisebenzisa Kanjani Izinto Zasendlini Ukuzivocavoca Okukhulu)

Icala ngephuzu: leli qembu eliphelele, elimpompa inhliziyo endlini ebhuthini kusuka kumqeqeshi wosaziwayo u-Ashley Joi.

Yize uJoi ancoma ukumlandela kule vidiyo, kubalulekile ukuthi ulalele umzimba wakho futhi usebenze ngejubane lakho kulo lonke uhlelo lokuzivocavoca. "Ngilapha nje ngiyakuqondisa," kuchaza yena. "Lokhu kuwukuzivocavoca kwakho. Ungakwazi ukufanisa ukuqina kwami, udlule umfutho wami, noma ube ngaphansi kokuqina kwami ​​​​. Inqobo nje uma [usebenza] ngendlela yakho, yilokho kuphela engikucelayo." (Okuhlobene: Izinzuzo eziyi-8 Zokuqeqeshwa Kwesikhawu Esiphezulu)

Faka le minithi engama-20 kuye kwangama-30 Umumo Isitayela se-Studio HIIT esimisweni sakho sokuzivocavoca samasonto onke, futhi inqobo nje uma uzivocavoca ngamandla akho, lindela ukubona imiphumela ngokushesha: "Uzoba namandla nokuqina futhi ukhulise ukuqina kwakho," esho.

Ingqikithi Yomzimba Wokuhlala Ebhuthini Yekamu

Isebenza kanjani: Ukufudumala imizuzu emihlanu kuya kweyishumi ngaphambi kokuqala ukulandelana okungezansi. Ingabe ukuzivocavoca ngakunye okubalwe ngezansi (noma landela uJoi kuvidiyo engenhla) amasekhondi angama-45, bese uphumula okungu-15 ngaphambi kokuqala okulandelayo. Ngemuva kokuqeda konke ukuzivocavoca okuyisikhombisa, phumula umzuzu owodwa ogcwele bese uphinda isifunda futhi.

Okudingayo: Isikhala sokuhamba, ukukhanya okukodwa kuya kuma-dumbbells aphakathi nendawo, nokuthile okuphakanyisiwe futhi okuqinile ukukunyathela, njengesihlalo, usofa, noma isitulo.

I-Kneeling Wood Chop to Overhead Knee Drive

A. Qala lapho uguqa khona uhhafu ngedolo langakwesokudla phansi bese idolo langakwesobunxele ligobile unyawo lwesobunxele lutshalwe luqinile. Yomibili imilenze kufanele yakhe ama-engeli angama-90 degree. Bamba i-dumbbell eyodwa ngezandla zombili emaphethelweni, uyiphumuze eduze kwesinqe sokudla ukuze uqale.

B. Zungezisa i-torso ngenkathi ngasikhathi sinye uphakamisa i-dumbbell (izingalo ziqonde) ngokulandelana emzimbeni, uqedele phezulu ngakwesobunxele. Izikhali kufanele zelulwe ngokugcwele phezulu kokunyakaza, isifuba manje esibheke kwesobunxele (cabanga ngokudonsa iketanga kumshini wokugunda utshani). Gcina umnyombo ubandakanyeka kukho konke ukunyakaza.

C. Shintsha ukunyakaza ngokulawula, ubuyisele i-dumbbell esinqeni sokudla ukuze ubuyele ekuqaleni. Phinda izikhathi ezine.

D. Yima, bese ubuyela emuva ngomlenze wangakwesokudla ngenkathi ucindezela i-dumbbell ngqo phezulu ngezingalo eziqondile (i-dumbbell kufanele ibheke phezulu ibheke phambili).

E. Shift isisindo emlenzeni wesobunxele ukuze uqhube idolo elingakwesokudla phambili ngenkathi uletha i-dumbbell phansi, ngokulawula, ukuhlangabezana nedolo eduze kwesisu (cabanga ukwenza i-crunch emi ngomlenze owodwa).Phinda izikhathi ezingu-4. Shintsha izinhlangothi; phinda kusukela ekuqaleni.

Qhubeka ushintshana imizuzwana engu-45. Phumula imizuzwana engu-15.

Yinciphise: Susa ngokuphelele i-dumbbell.

AmaJack Press Press

A. Qala ngokuma ngezinyawo ndawonye ngenkathi ubambe ukuphela ngakunye kwe-dumbbell ngqo phambi kwesifuba ngezandla zombili.

B. Gxuma izinyawo ukuze imilenze ibe banzi kancane kunobubanzi behlombe, kuyilapho ngesikhathi esifanayo ucindezela isisindo phezu kwekhanda.

C. Buyela emuva ndawonye, ​​ulethe i-dumbbell emuva ukuze iqale.

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15.

Yinciphise: Esikhundleni sokugxuma, hamba umlenze owodwa uye ohlangothini ngasikhathi.

IPlank Jack

A. Qala endaweni ephezulu yepulangwe ngezingalo ezelulwe ngokuphelele, izintende zicindezela ngokuqinile emhlabathini, iminwe ishaywe kancane. Emuva kufanele kube flat futhi core kanye glutes wahlanganyela.

B. Ngomnyakazo owodwa, oqhumayo, gxuma izinyawo uphume ngama-intshi ambalwa kuya nhlangothi zombili ukuze imilenze yakhe ukuma okubanzi okwengeziwe (cabanga ukwenza ujeke wokugxuma, kodwa uvundlile).

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15.

Yilinganise: Thinta ihlombe lakwesokudla ngesandla sobunxele lapho izinyawo zigxuma ngaphandle. Kujeke olandelayo, cindezela ihlombe langakwesokunxele ngesandla sokudla. Qhubeka nokushintshana.

Yinciphise: Esikhundleni sokugxuma, phuma umlenze owodwa ngesikhathi.

I-Mountain Climber ehambayo

A. Qala endaweni ephezulu yepulangwe ngamamitha amabili kuya kwamathathu amasentimitha ahlukene.

B. Shayela idolo elingakwesokunxele liye esifubeni, bese ubuyela epulangeni eliphakeme. Phinda ngomlenze ophambene.

C. Qhubeka ushintshashintsha masinyane ukuphinda okungu-4.

D. Ngemuva kokubuya okungu-4, hamba izinyawo? amasentimitha amabili kuya kwamathathu ohlangothini olulodwa. Okunye okuletha amadolo esifubeni futhi ukuphindaphinda okungu-4, bese uhamba umzimba uye kolunye uhlangothi.

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15.

Yinciphise: Khipha ukunyakaza kokuhamba, ugibele izintaba kuphela. Noma, ulethe idolo elilodwa esifubeni ngesikhathi esingeziwe kancane kubagibeli bezintaba.

I-Dumbbell Swing Squat

A. Yima izinyawo zihlukene ngobubanzi be-hip ubambe i-dumbbell ohlangothini ngalunye lomzimba.

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

C. Ngaphansi kokunyakaza, phonsa isisindo ezithendeni ngenkathi usebenzisa i-glutes kanye nemisipha yokushayela izinkalo phezulu uye endaweni yokuma. Ngesikhathi esifanayo, shwiba izingalo ama-dumbbell phezulu aze aphumele ngaphandle ngqo phambi komzimba. Bopha umongo, bese ukhipha umoya phezulu.

D. Swing the dumbbells back down to each side while hing on the hips to drive directly into a squat.Ushintshela ama-dumbbells phansi ohlangothini ngalunye ngenkathi ushaya okhalweni ukuze ushayele ngqo esikweleni. Phinda ngokushesha izinyathelo A no-C, usebenzisa ama-dumbbell ukushayela umfutho phezulu naphansi.

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15.

Yinciphise: Susa izisindo ngokuphelele.

Isinyathelo-Up Samuva

A. Yima amayintshi amabili kuya kwamathathu ohlangothini lwesobunxele lwesihlalo noma into ephakanyisiwe. Phakamisa umlenze wesokudla phezulu esihlalweni. Lesi isikhundla sokuqala.

B. Sukuma esihlalweni ngemilenze yomibili, ucindezele ngesithende ukuphakamisa umlenze wangakwesokunxele esihlalweni.

C. Uma umile, shayela idolo langakwesokudla ubheke esifubeni. Gcina umgogodla ubambekile, ngenkathi uphampa izingalo phezulu.

D. Phindela emuva ohlangothini olufanayo, ulethe izinyawo zombili phansi phansi.

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15. Shintsha izinhlangothi; phinda.

Isihlalo Somlenze Owodwa

A. Yima cishe amasentimitha amabili phambi kwesihlalo noma into ephakanyisiwe. Isisindo se-Shift onyaweni lwesobunxele ngonyawo langakwesokudla olwedluliselwe phambili cishe nge-intshi eyodwa ukusuka emhlabathini. Gcina idolo elingakwesokudla ligobe kancane.

B. Ukugcina isisindo emlenzeni wesobunxele, hlala emuva ku-squat kuze kube yilapho ama-glutes exhumana nesihlalo, uhambisa unyawo lwesokudla phansi.

C. Uma usuhleli phansi, phusha isithende sesobunxele ukuze ume ubuye uzoqala, ngokuthepha ngokuthepha unyawo lwesokudla phansi uma usukume ngokuphelele.

Phinda imizuzwana engu-45. Phumula imizuzwana engu-15. Shintsha izinhlangothi; phinda.

Yilinganise: Gcina unyawo lwangakwesokudla luphakanyisiwe phakathi nokunyakaza (susa ukuthepha phezulu).

Yinciphise: Gcina unyawo olubhekene nokuxhumana nomhlabathi sonke isikhathi.

Buyekeza kwe-