Agility Cone Drills Iyo Ichaita Skyrocket Your Speed ​​(uye Calorie Burn)

Zvemukati

• Dziisa
• In-and-Out Drill
• Muchinjikwa-Cone Hop
• Miganhu
• Mberi uye Kudzoka Shuffle
• Ongororo ye

Maitiro ako eHIIT anogona kunge ari kuita kaviri basa rekusimudzira kusimba kwako, uye zvinongotora chigamba chehuswa, jecha, kana nzira yekufamba kuti usimudze kubva kune iwo spintervals, anodaro murairidzi Jacqueline Kasen anobva kuAnatomy pa1220 fitness kirabhu muMiami Beach. (Mukuda kwekumhanya here? Edza kurovedzera mafuta uku.)

"Nekushandisa macones mune HIIT Workout, uri kutarisa kurasikirwa kwemafuta pamwe nekudzidziswa kweagility uye hunyanzvi hwemota," Kasen anodaro. Kudhirowa uku kunoda kuti iwe ufambe mundege dzese nhatu dzekufamba-mberi/kumashure, nechekumberi, uye nekutenderera-kuunganidza tsandanyama dzakawanda, kurovera kurova kwemwoyo wako, uye kubata uropi hwako. Izvi hazvisi izvo chete zvakaenzana neakakwira-koriori kupisa, asi zvakare zvichagadzirisa zvakanaka muviri wako makanika uye kutonga kuti iwe ufambe nekukurumidza nesimba uye nemazvo. (Edza zvakare iyi maminetsi mana Tabata kuti uwedzere kugona kwako uye simba.)

Maitiro akasarudzika aKasen pano anotakura ese mabhenefiti pakati pemakoni epurasitiki mashanu chete. Kunyangwe ichida imwe fosi yekutsika tsoka, kiyi ndeye kufema nekupera kwega kwega chibhorani. Mutemo wakanaka wegunwe: Kana iwe usingade iyo miniti yese pakati pematenderedzwa kuti udzoke, hausi kusundidzira nesimba zvakakwana. Ita zvibooreso izvi kamwe kana kaviri pasvondo, uye iwe unokurumidza kuonga kuti wakasimudza sei mutambo wako mune mamwe maworkouts ako zvakare.

Iwe uchada: Iyo timer, yakavhurika tambo yenzvimbo ingangoita makumi maviri kusvika makumi matatu pakureba, uye shanu makoni. (Hamuna macone? Chinjana zvinhu zvezuva nezuva semateya.)

Inoshanda sei: Ita iyo dynamic warm-up. (Inofanira kutora anenge maminitsi gumi.) Zvadaro ita imwe neimwe yeagility drills, kuchinjana masekonzi makumi matatu ebasa uye 1 miniti yekuzorora kwenhamba yemaseti anoratidzwa.

Nguva yese: Maminitsi makumi matatu

Dziisa

• Makumi mashanu anofamba mamainormon (Hinji pachiuno kuti uise michindwe pasi; famba uende kupuranga. Nemakumbo akatwasuka, famba tsoka maoko uye umire.)
• Zvigunwe gumi zvinobata kune rumwe rutivi
• 20 garo kurova, kuchinjanisa mativi
• 10 hamstring inosvika kune rumwe rutivi (Kubva pakamira, tambanudza gumbo reruboshwe kuenda mberi nechitsitsinho pasi; pinda kumberi kuti usvike ruoko rwerudyi kuti usabvise zvigunwe zvekuruboshwe. Chinja mativi; dzokorora.)
• 10 gumbo rinotenderera kune rumwe rutivi

In-and-Out Drill

Isa makoni maviri pasi peinenge 1 tsoka parutivi uye mira wakananga pakati pavo. Kurumidza kutsika tsoka yekurudyi pamusoro uye kunze kwekoni yekurudyi, ipapo tsoka yekuruboshwe pamusoro uye kunze kwekoni yekuruboshwe. Pakarepo tsoka yeshure kurudyi kutanga, uchiteverwa neruboshwe. Enderera kwemasekondi makumi matatu. Zorora kweminiti imwe. Ndiyo 1 round. Ita 4 kutenderera, uchichinjisa inotungamira tsoka imwe neimwe kutenderera.

Kudzika: Pane kusvetuka pamusoro pemakoni, shandisa iwo semitungamiri yekusvetukira tsoka mukati nekubuda.

Muchinjikwa-Cone Hop

Isa makoni mashanu pasi panzvimbo ye X anenge 1 1/2 tsoka kubva. Wedge yega yega yeX ibhokisi rimwe. Wakatarisa kure nepakati koni, tanga nekumira negumbo rekurudyi mubhokisi kumusoro kweX. Hop diagonally back to right, into the next box. Tevere, enda kuzasi bhokisi, wobva wasiya bhokisi, wobva wadzokera kumusoro bhokisi. Ramba uchienda newachi kwemasekonzi gumi nemashanu, wozodzokera kumashure uye woenda kumberi kwemasekonzi gumi nemashanu. Zorora kweminiti imwe. Dzokorora pagumbo rekuruboshwe. Ndiyo 1 round. Ita 3 rounds.

Chikero pasi: Hop netsoka dzose.

Miganhu

Isa makoni mashanu pasi mumutsara we zigzag anenge mafiti matatu kubva kune mumwe. Mira kuseri kwekoni yekutanga, diagonally kuruboshwe kwayo, ine zigzag mutsara wemakoni unotambanudzira pamberi pako. Bvisa rutsoka rworuboshwe (kusvetukira maoko kumashure kwako) uye sunga kumberi uye kurudyi. Nyika netsoka yekurudyi padivi pekutanga koni. Sveta rutsoka rwerudyi kuti usunge kumberi uye kuruboshwe, uchidzika netsoka yekuruboshwe padhuze nekoni koni. Enderera iyi pateni. Pakupera, tendeuka wozodzokorora nenzira yakatarisana. Enderera kwemasekondi makumi matatu. Zorora kweminiti imwe. Ndiyo 1 round. Ita 2 rounds.

Scale up: Mushure mekumhara nerutsoka rumwe chete, usabata rimwe tsoka pasi usati wasunga kune yakatarisana nedivi.

Mberi uye Kudzoka Shuffle

Siya makoni ari munzvimbo imwechete sepachiitwa chapfuura. Chiso chakatarisana nemakoni, chakamira kuruboshwe kwekona yekuruboshwe. Shuva kumberi uye kutenderedza kurudyi kwekoni yekutanga, wozodzokera kumashure uye kutenderera kona yechipiri, wozotungamira kumberi uye kutenderedza kune koni yechitatu. Ramba uri patani iyi yekuruka. Pakupera kwemakoni, shandura shuwa yekudzosera pfungwa kumashure kuti utange. Dzokorora kwemasekondi makumi matatu.Zorora kweminiti imwe. Ndiyo 1 round. Ita 4 kutenderera.

Scale Up: Ita burpee iwe paunosvika kumagumo kwetambo.

Ongororo ye