Iyo Assault AirBike Workout Inopisa Crap-ton yeCalori

Zvemukati

• 26-Minute Assault Bike Workout
• Kutenderera 1
• Round 2
• Kutenderera 3
• Kutenderera 4
• Kutenderera 5
• Kutenderera 6
• Kutenderera 7
• Round 8
• Kutenderera 9
• Kutenderera 10
• Round 11
• Round 12
• Ongororo ye

Bhasikoro remhepo (rinowanzozivikanwa nezita rezita rayo se "Assault AirBike" kana kungoti "Assault bhasikoro") iri mumutambo unopisa macalorie pachawo, uchibatanidza ruoko-rwekupomba chiito chemuchinjikwa-nyika ski muchina negumbo -kusimbisa simba rekuchovha bhasikoro kurwisa kwakakomba kuramba.

Kusiyana neayo emukati mabhasikoro, ayo anogona kushandura kuramba nekumonyoroka kwepfuti, bhasikoro remhepo rinoshandisa feni (ndosaka richinziwo fan bhasikoro) kugadzira kupikisa mhepo, saka kuoma kwaunotsika, kusimba kunowedzera. . Zvichakadaro, chipfuva chako, musana, maoko, abs, uye zviputi zvinogadzirwa zvakapetwa kaviri paunenge uchimanikidza nekukweva zvibato kuti uwane simba rakawanda uye nekukurumidza.

"Hautambise nguva uchikwira kana kudzika," anodaro Ian Armond, maneja wechirongwa paBasecamp Fitness muSanta Monica, California, inozivikanwa neHIIT-style Assault AirBike workouts. "Hapana yekuyera level iwe yaunogona kurova iyo bhasikoro haigoni kuenzana, saka iyo koriori-kupisa mukana unenge usingagumi."

Chokwadi, unogona kushandisa bhasikoro iri kushingirira kurovedza muviri, asi inonyatso kupenya nepfupi kuputika kweese-kunze kusundira (funga: HIIT), anodaro Armond, ndosaka akagadzira iyi fan fan bhasikoro, achichinjanisa makumi mana-masekondi epakati emhepo kuchovha nezvinosimbisa uremu hwemuviri. Sunga tsoka dzako mumipendero uye utasve segehena, uchibata maoko ako zvakasimba paunenge uchiasundidzira kunze uye uchizvuzvurudza mukati nesimba rakawanda sezvaungagona - zvakanyanya kukuomera iwe, paunowedzera kurwisa uye nekuwedzera kupisa kwaunowana panguva iyo fan bike Workout. "Uchabatanidza muviri wako wese wosundira kumusoro kune yako cardio max kuti uwane mhedzisiro," anodaro Armond. (Yakabatana: Iyo Panyama uye Pfungwa Hutano Kubatsirwa kweImba Indycycling)

FYI, iwe ungangodaro uchanzwa pamucheto wekuneta mukati meiyo fan fan bhasikoro nekuti haugone kuwana yakawanda yekufema - asi ndiyo poindi. "Bhasikoro reAssault harikuregedzeri nekuti haumbofa wakajairana nekupokana," anodaro. "Ndiyo nzvimbo inotapira yekunyungudutsa mafuta uye kuvaka mhasuru nekuti unogara uchisundidzirwa kunze kwenzvimbo yako yekunyaradza."

Edza yake Assault AirBike Workout: Isu tinofunga iwe uchave fan (pun inotarisirwa) yezvavanoita kumuviri wako.

26-Minute Assault Bike Workout

Iwe uchada: Bhasikoro fan, senge Assault AirBike. Magyms mazhinji anazvo; bvunza mudzidzisi kuti anongedze imwe kana iwe uchida rubatsiro. Kana, kana iwe uchinetseka nekufambisa bhasikoro, funga kutenga Assault AirBike yejimu yako yekumba. (Tenga Izvo, $699, amazon.com)

Inoshanda sei: Usati watanga iyo fan bike Workout, tanga nekudziya-up. Zvadaro, zadza gumi nemaviri kutenderera kwemasekondi makumi mana pabhasikoro (pfura yekuyedza chiyero che250 watts kana zvirinani) nemasekondi makumi mana esimba rekusimbisa muviri, uchitora masekondi makumi maviri kuchinjika pakati pega kutenderera kwe fan fan bhasikoro.

Dziisa: Ita 1 miniti rimwe nerimwe remabvi akakwirira achimhanya, ipapo inchworms (kubva pakamira, peta kumberi uye famba maoko uchienda kune plank chinzvimbo, famba tsoka wakanangana nemaoko, uye mira; dzokorora).

Kutenderera 1

Chitiviri nekukurumidza sezvaunogonakwemasekonzi makumi mana. Tora masekondi makumi maviri kuti uburuke bhasikoro.

Ita majekiseni ekusvetuka40 masekondi. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Round 2

Pedal nekukurumidza sezvaunokwanisa40 masekondi. Tora masekondi makumi maviri kuti uburuke bhasikoro.

Ita zvakananga-gumbobhasikoro rinorova kwemasekondi makumi mana: Rara wakatarisa pasi nemaoko kuseri kwemusoro uye maoko akabhenda zvakafara, makumbo akareba uye achirembera pamusoro peuriri. Simudza gumbo reruboshwe uye tenderedza torso kuti ubate gokora rerudyi kuruboshwe ibvi; chinja mativi uye dzokorora. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Kutenderera 3

Pedal nekukurumidza sezvaunokwanisa kwemasekonzi makumi mana. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita simba makomo ekukwiraMasekondi 40: Tanga pauriri mupuranga pazvanza. Nhanho yeruboshwe kuenda kunze kweruoko rweruboshwe. Tarisira kuti uchinje mativi. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde mubhasikoro.

Kutenderera 4

Pedal nekukurumidza sezvaungakwanise40 masekondi. Tora masekondi makumi maviri kuti uburuke bhasikoro.

Ita squat 180 kusvetuka kwemasekondi makumi mana: Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye maoko nemativi. Squat, wozosvetukira kumusoro sezvaunogona, kutenderera midair kuti iwe ugare pasi wakatarisana nedivi rinotarisana. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Kutenderera 5

Pedal nekukurumidza sezvaunogona kwemasekondi makumi mana. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita squat lateral leg lifts kwemasekonzi makumi mana: Mira netsoka dzakaparadzana chiuno-paupamhi uye maoko ari kumativi. Squat, wobva wamira, uchisimudza gumbo rekuruboshwe kunze kuenda kudivi kusvika kuhudyu. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Kutenderera 6

Pedal nekukurumidza sezvaunogona kwemasekondi makumi mana. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita V-ups kwemasekondi makumi mana: Rara wakatarisa pasi nemaoko akatambanudzwa pamusoro uye makumbo akareba. Simudza torso nemakumbo, uuye pamusoro pemuswe wepanyama saka muviri unogadzira V. Yakadzika. Dzokorora. Tora masekondi makumi maviri kuti upinde mubhasikoro.

Kutenderera 7

Pedal nekukurumidza sezvaunokwanisa kwemasekonzi makumi mana. Tora masekondi makumi maviri kuti uburuke bhasikoro.

Ita kumhanya skaters kwemasekonzi makumi mana: Kubva wakamira, svetuka kuenda kuruboshwe, uchimhara pagumbo rekuruboshwe, uchidzosa gumbo rekurudyi kumashure uye mhiri kuruboshwe, sezvaunosvika ruoko rwerudyi kubata rutsoka rweruboshwe. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde mubhasikoro.

Round 8

Pedal nekukurumidza sezvaunokwanisa40 seconds. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita blastoff push-ups kwemasekonzi makumi mana: Tanga munzvimbo yakakotama pasi ne maoko akatambanudzwa pamberi pako. Chitubu chemuviri kumberi muchimiro cheplank, wobva waita 1 kusundira-kumusoro, uchidzosera kumashure kuti utange. Dzokorora. Tora masekondi makumi maviri kuti upinde mubhasikoro.

Kutenderera 9

Pedal nekukurumidza sezvaunogona kwemasekondi makumi mana. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita lunge kickers kwemasekondi makumi mana: Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye maoko nemativi. Dzorera gumbo rekurudyi kudzoka mune reverse lunge, uchikotama ruoko rwerudyi kumberi uye ruoko rweruboshwe kumashure. Mira negumbo rekuruboshwe, uchirovera gumbo rekurudyi mberi uye uchityaira maoko wakananga kwakatarisana. Dzokorora kwemasekonzi makumi maviri. Chinja mativi; dzokorora. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Kutenderera 10

Pedal nekukurumidza sezvaunokwanisa40 masekondi. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita madhiraivha emabvi-parutivi kwemasekonzi makumi mana: Tanga pauriri padivi peplanga kurudyi ruoko. Uya negokora rekurudyi nebvi pamwe chete kuti ubate pedyo newaistline. Dzokorora kwemasekondi makumi maviri. Chinja mativi; dzokorora. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Round 11

Pedal nekukurumidza sezvaunokwanisa40 masekondi. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita purank inofamba kwemasekondi makumi mana: Tanga pasi mupuranga pamapende. Yakadzika kusvika kumberi kwepuranga ruoko rumwe panguva. Dzokera kupuranga pamapende ruoko rumwe panguva. Ramba uchichinja mativi. Tora masekondi makumi maviri kuti upinde pabhasikoro.

Round 12

Pedal nekukurumidza sezvaunogona kwemasekondi makumi mana. Tora masekondi makumi maviri kuti ubve pabhasikoro.

Ita sizzle sprawls kwemasekondi makumi mana: Mhanya panzvimbo netsoka dzinokurumidza. Ese pamasekonzi mashanu kusvika gumi, donha, uchidzikisa muviri wese pasi. Pop up uye ipapo tangazve tsoka dzinokurumidza. Dzokorora.

Ongororo ye