I-Ultimate HIIT Rowing Workout yeTotal-Body Toning

-Delile

• Buyekeza kwe-

ENew York City, izitudiyo zokuvivinya umzimba sezitolo zibonakala zihamba yonke indawo, kepha iCityRow yiyona engihlala ngibuyela kuyo. Ngakuthola ohambweni lwakamuva, ngemuva nje kokutshelwa ngudokotela wami ukuthi ngeke kube nokubaleka kwami ​​okungenani izinyanga eziyisithupha. Akuwona amagama umuntu wami owayefuna ukuzwa inhliziyo yami ayefuna ukuzwa. I-CityRow ithobise uvalo lwami ngokuthi impilo ngaphandle kokugijima izobukeka kanjani. Ukuzivocavoca kuhlanganisa izikhathi zokugwedla nokuqeqeshwa kwamandla, okuholela ekusebenzeni okuphezulu, okunamandla amancane.

Inkinga: Angihlali eNew York City. Futhi ngenkathi nginenhlanhla yokwanelisa isifiso sami seSoulCycle lapha eSan Francisco, iCityRow isazoshaya iWest Coast. Ngokujabulisayo, u-Annie Mulgrew, umqondisi wezinhlelo zeCityRow, udale ukujima ngokwezifiso engikwazile ukukuyisa ejimini, futhi nakuba kungafani ncamashi nokusebenzisa omunye wemishini emihle yokugwedla emanzini yeCityRow, kuwukuzilolonga okumangalisayo kwe-cardio futhi kusiza ukuqinisa nokukhuluma ngomzimba wonke.

Ngaphambi kokuya ejimini futhi ugxumele ngqo kumgwedli, kubalulekile ukwazi izinto eziyisisekelo. "Ukugwedla kuwukuzivocavoca okuyinselele ngokwakho. Uma umusha ekugwedleni, gxila kwifomu efanele ngaphambi kokuthola izinga lokuqina," kusho u-Annie. "Ukuzivocavoca emshinini kuhle ngefomu lakho, ngakho-ke bekezela wena kuze kube yilapho sekujwayeleka kakhulu."

Le glossary ewusizo yamagama okugwedla okudingeka ukwazi nawo kufanele ikusize!

• Ukudonsa amandla: Ukushaywa okugcwele kokugwedla okugxile emandleni hhayi isivinini; cabanga masinyane, uphuze; khipha ngamandla agcwele bese uyalulama kancane ku-stroke ngayinye.
• I-Sprint: Ukwenza umzamo omkhulu ngesivinini esiphezulu ngaphandle kokulahlekelwa ifomu lakho.
• Ukubamba: Indawo yokuqala emshinini womugqa onamadolo agobile nezingalo ezinwetshiwe phezu kwamadolo.
• IDrayivu: Imilenze inwetshiwe, futhi incike engxenyeni engu-45-degree ngomhlane oqondile.

OKUNGENELE NGAPHAKATHI: UKUGONGA

• Ukuzifudumeza: Irowu ngejubane elilinganisiwe umzuzu owodwa.
• Yenza ukudonsa kwamandla okuhlanu.
• Bamba idrayivu yakho ku-stroke yokugcina futhi uhlukanise izingalo zakho ngokudonsa isibambo ungene futhi usikhiphe izikhathi ezinhlanu.
• Buyela ekubambeni, yenza ukudonsa kwamandla okungu-10, ubambe idrayivu ngokushaywa okokugcina, bese wenza ukuhlukaniswa kwesibambo izikhathi eziyishumi.
• Phinda usethe ukudonsa kwamandla amahlanu kulandelwe ukuhlukaniswa kwengalo okuyisihlanu kudrayivu.
• Phinda isethi yokudonsa kwamandla ayi-10 kulandelwe ukuhlukaniswa kwengalo okungu-10 endaweni yedrayivu.
• Emizuzwini emihlanu elandelayo, shintsha phakathi kwama-sprints amasekhondi angama-30 ngokutakula ngomzuzu owodwa.

Uma ufuna inselelo ethe xaxa, phakathi nomjikelezo wokugcina, bekela isikhathi sakho sokutakula kumasekhondi angu-30 kuphela.

ISIKHATHI SESIBILI: UKUQALA

• Ukuhamba ukuya epulangweni
• Ukujima
• Ipulangwe eliseceleni eline-crunch
• Ukuhamba ngezinyawo
• Plank futhi ujikeleze (ngenketho eyinselele kakhulu, sebenzisa izinsimbi)
• Umugqa we-Bent-over (sebenzisa isethi yosayizi ophakathi nendawo)
• Ama-triceps dips (enza onqenqemeni lomshini wokugwedla)

Yenza izivivinyo ezingenhla imizuzwana engama-30 lilinye, uzama ukungaphumuli phakathi kwamasethi. Uma usuqedile, phumula imizuzwana engu-30, bese uphinda omunye umjikelezo.

ISIKHAWULO SESITHATHU: INHLANGANO YOKUGQWELA NOKUBAZA

• Umugqa u-100 metres
• Imizuzwana engama-45 yokuphusha
• Umugqa u-200 metres
• Ipulangwe eliyimizuzwana engu-45
• Umugqa wamamitha angama-300
• Imizuzwana engu-45 ye-tricep dips
• Umugqa wamamitha angama-200
• Ipulangwe eliyimizuzwana engu-45
• Umugqa wamamitha ayi-100
• Imizuzwana engama-45 yokuphusha

Yenza isikhawu ngasinye sokugwedla ngesivinini esisheshayo. Uma usuqedile ukujima, qiniseka ukuthi welula!

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