I-Strength HIIT Workout enezinzuzo ezithathu zomzimba

-Delile

• I-Dumbbell HIIT Workout Round 1
• I-Dumbbell Squat Curl ukuze Ucindezele
• I-Dumbbell Bench Cindezela
• IBurpee nge Push-Up
• I-Dumbbell HIIT Workout Round 2
• Isikwele saseBulgaria esineCurl
• I-Bent-Over Fly
• Eqa Ibhokisi
• I-Dumbbell HIIT Workout Round 3
• I-Single-Leg Bridge ene-Triceps Extension
• I-Walkout ne-Push-up
• Amadolo Aphakeme
• Buyekeza kwe-

Kunobuciko emizileni yesikhawu esakhiwe kahle kakhulu. Yibo abagcina imetabolism yakho ivuselelwe kusukela ekuqaleni kuze kube sekugcineni kodwa musa ukukukhipha ngokuphelele ngaphambi kokuthi usebenze wonke amaqembu emisipha. Izwa lokho kuhlangana okuhle nale dumbbell HIIT Workout.

"Ukuqina nesivinini salo mkhuba kuzogcina inhliziyo yakho ishaya ngamandla ngenkathi uqinisa amandla yonke indawo," kusho u-Chase Weber, umdali we-3-3-3 Method e-Los Angeles. Iseshini yesampula engezansi ilandela ukusetha kwakhe okulula: Wenza izifunda ezintathu zokuzivocavoca okuhlosiwe okuthathu-i-calorie blaster, okokuqinisa, kanye nokunyakaza kokuzinza-izikhathi ezintathu udlula. Isekhethi ngayinye yokujima ye-HIIT kufanele ithathe cishe imizuzu eyi-10 ukuqeda, kusho u-Weber, ngakho uzobe uphusha ijubane lakho ukuze uqede.

"Ukuzinza kuhamba - lezo ezibekela inselele umzimba wakho ukulinganisa - zibandakanya imisipha yakho eyinhloko, eyakha incazelo," usho kanje. Umphumela uba wukuzivocavoca umzimba okuphelele komzimba we-dumbbell HIIT okuzokushiya uqine futhi ujuluke. (Awukwazi ukuthola okwanele? Zama enye indlela ye-3-3-3 HIIT evela ku-Weber.)

Okudingayo: Iqoqo lama-dumbbells we-15- kuya ku-20-pound kanye nebhentshi noma ibhokisi le-plyo

Kulungele: Qala ukujima kwe-dumbbell HIIT ngokunwebeka. Jikela phambili ngomlenze wesobunxele, isithende sakwesokudla siphakanyiswe, bese ugoba amadolo womabili kuze kube yilapho idolo langakwesokudla licishe lithinte phansi. Bamba imizuzwana eyi-10 kuye kwengu-20, bese ushintsha izinhlangothi bese uyaphinda. Bese wenza ama-squats ayi-15, imizuzwana eyi-10 yokukhahlela ama-butt namadolo aphakeme, amaphaphu okuhamba ayi-12, ama-supermans angama-20, nokuhlala ama-50. (Noma qala ukuzivocavoca kwe-dumbbell HIIT — noma iyiphi i-Workout sesh — ngalokhu kufudumeza okusheshayo nokusebenzayo.)

I-Dumbbell HIIT Workout Round 1

I-Dumbbell Squat Curl ukuze Ucindezele

A. Yima ngezinyawo phakathi kobubanzi be-hip, ubambe isisindo esandleni ngasinye ngezingalo ezinhlangothini. Squat kuze kube yilapho izinqulu ziphansi kunamadolo (ugwema lawa maphutha ayisithupha ajwayelekile e-squat).

B. Buyela ekumeni njengoba usonga izinsimbi kuze kufike emahlombe.

C. Zungezisa izintende phambili bese ucindezela izisindo phezulu.

D. Ukunyakaza okubuyela emuva ukubuyela endaweni yokuqala.

Yenza ama-reps ayi-12.

I-Dumbbell Bench Cindezela

A. Lala ubheke phezulu ebhentshini noma phansi amadolo agobile nezinyawo ziphansi, ubambe isisindo esandleni ngasinye uqonde phezu kwesifuba izintende zibheke phambili (zibheke ezinyaweni).

B. Ukugobela izindololwane ezinhlangothini, yehlisa izisindo kancane kancane esifubeni izikhathi ezi-3.

C. Ekubalweni okungu-1, cindezela izisindo zibuyele endaweni yokuqala. (Okuhlobene: Izinzuzo ze-8 Zokuqeqeshwa Kwesikhawu Esiphezulu ... Kufaka Le Dumbbell HIIT Workout)

Yenza ama-reps angu-8 kuya kwangu-10.

IBurpee nge Push-Up

A. Yima ngezinyawo zihlukane okhalweni. Gobela phansi ubeke izintende phansi phambi kwezinyawo, bese ugxuma izinyawo ubuyele epulangwe lezintende.

B. Yenza i-push-up. Jikela ezinyaweni ezandleni bese ngokushesha ugxuma uye phezulu, izingalo ngaphezulu, zehla kancane. (Bona isifundo esiphelele sesinyathelo ngesinyathelo ukwenza i-Burpee *kwesokudla* indlela.)

Ukwenza le dumbbell HIIT Workout iqhubekele phambili: Engeza i-tuck jump ku-burpee.

Yenza ama-reps ayi-8.

I-Dumbbell HIIT Workout Round 2

Isikwele saseBulgaria esineCurl

A. Ukubamba isisindo esandleni ngasinye ngezingalo ezinhlangothini, yima ubhekise ibhentshi (noma ibhokisi), bese ubeka unyawo lwesobunxele ngemuva kwakho phezu kwebhentshi, ubambe izintambo phansi.

B. Bend umlenze wangakwesokudla ngama-degree angama-90 ukwehla ube isikwele esihlukanisiwe, bese uqondisa, ugobe izinsimbi emahlombe.

Yenza ama-reps ayi-8. Shintsha izinhlangothi; phinda.

I-Bent-Over Fly

A. Yima ngezinyawo zihlukane ububanzi benyonga, ubambe isisindo esandleni ngasinye ngezingalo ezinhlangothini.

B. Hinge phambili kusuka okhalweni ngakho-ke umcibisholo ucishe ufane naphansi futhi izinsimbi zingaphansi kwesifuba izintende zibhekene ukuze ziqale.

C. Phakamisa ingalo yesokudla, indololwane igobe kancane ibheke eceleni, bese wehlisela emuva endaweni yokuqala. Lokho kuyi-rep engu-1.

Yenza izikhathi ezingu-6.Shintsha izinhlangothi; phinda. Ingabe ama-reps ayisithupha aphakamisa izingalo zombili.

Eqa Ibhokisi

A. Yima ngaphambi kwebhentshi noma ibhokisi elinezinyawo ezihlukene ngobubanzi be-hip.

B. Shwiba izingalo bese ugxuma, wehla kancane phezu kwepulatifomu.

C. Yehla unyawo ngalunye ngesikhathi. (Okuhlobene: Konke Odinga Ukukwazi Nge-Plyo, Ukuzivocavoca Okungu-Knee-Friendly)

Ukwenza lokhu kuqeqeshwa kwe-dumbbell HIIT kuhambe lula: Yenza ukuhlala kodonga iminithi elingu-1.

Yenza izikhathi ezingu-10.

I-Dumbbell HIIT Workout Round 3

I-Single-Leg Bridge ene-Triceps Extension

A. Lala ubheke phansi phansi uguqe ngamadolo izinyawo ziyisicaba, uphethe isisindo esandleni ngasinye, izintende zibhekene futhi izandla zithinta ngqo esifubeni.

B. Phakamisa izinqulu ukuze wenze umugqa oqondile ukusuka emahlombe uye emadolweni. Nweba umlenze wangakwesokudla bese uwuphakamisa uqonde phezulu emoyeni ukuze uqale.

C. Izinqe ezingezansi zibheke ukubalwa oku-3 ngenkathi ugoba izindololwane ukwehlisa izinsimbi ezibheke ebusweni.

D. Buyela endaweni yokuqala.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda.

I-Walkout ne-Push-up

A. Yima ngezinyawo zihlukane okhalweni. Songa phambili ukuze ubeke izintende phansi. Hambisa izandla uye epulangwe lezintende.

B. Yenza i-push-up. Buyela izandla emuva bese ubuyela endaweni yokuqala.

Yenza ama-reps ayi-8.

Amadolo Aphakeme

A. Gijima endaweni, ulethe amadolo phezulu ngasesifubeni.

Ukwenza le dumbbell HIIT Workout ihambe kalula: Lingisa intambo yokugxuma.

Ukwenza le dumbbell HIIT Workout iqhubekele phambili: Yenza amadolo aphakeme ayi-10 alandelwe ukushova okuyi-lateral okungu-10 kuye kwesokunxele. Shintsha izinhlangothi; phinda.

Phinda imizuzwana engu-45.

Buyekeza kwe-