Chimiro Studio: At-Kumba Bhokisi redunhu Workout

Zvemukati

• HIIT Bhokisi Rekusimba Simba Dunhu
• Gadza 1: Makumbo Ekukurumidza + Plyo Lunge
• Gadza 2: Sprawl Row + Kaviri 180
• Seta 3: Boxer Sit-up + Squat Press
• Ongororo ye

Sezvo iwe paunotanga kushandira ziya, muviri wako uri kuita zvinopfuura kungoshoshoma macalorie muchoto."Mukati memaminetsi gumi ekuyera kusvika pakuita maekisesaizi, mwero wako wemahormone - kusanganisira kukura kwevanhu mahormone, epinephrine, uye norepinephrine - kuwedzera, uye ese aya anotsigira metabolism yako uye anobatsira kuchengetedza mhasuru," anodaro Jill Kanaley, Ph.D., chikafu uye kurovedza muviri purofesa wepamoyo paYunivhesiti yeMissouri uye American College yeMitambo Mushonga mumwe. (Yakabatana: Unogona Kunyatso Kumhanyisa Metabolism Yako Here?)

Kumanikidza kumhanya kwako kana kudzidziswa kwesimba kwakakosha. Panguva yekurovedza muviri, mahormone aya anoiswa chete kana simba nemhasuru zvinoda kusvika pane imwe nhanho yekusimba. Zvirinani zvakadaro, vakadzi vanowanzo kuburitsa huwandu hwevanhu hwekukura kemikari uye vanozowana yepamusoro-soro kubva pakuita maekisesaizi, anodaro Kanaley. (Yakabatana: Nei Iwe Usiri Kuwana Endorphin Rush kubva Kurema Kusimudza)

Chiitiko chenguva pfupi yesimba rinokurumidza-moto chinofambisa mapaketi musimba rekusimudzira yako metabolism- uye mhasuru-yekuvaka mahormone. Saka takaenda kumurairidzi Tatiana Firpo, aimbove nyanzvi pamutambo wetsiva Wese Fights, uyo zvino anotungamira maekisesaizi online (kusanganisira paberevolutionaire.com), kugadzira dunhu rinofemerwa netsiva rinosvika panzvimbo.

"Vanhu vangasaziva kuti punch yega yega ndeye mareps maviri," anodaro Firpo. "Paunowedzera kukanda kwako, mapendekete ako nepakati zviri kushanda, uye kudhonzera kumashure kwakafanana nemutsara, unobata musana wako zvakare."

Iyo nhanhatu-yekufamba maitiro yaakaisa pamwechete - iwe uchaita supersets yemakumi matatu-echipiri mabhokisi ebhokisi, anosanganisira zvibhakera uye plyometric inofamba - inowedzera kusimba neyakagadzika yechiedza dumbbells. "Nekuwedzera uremu, uri kuwana basa rakawanda pakudzokorora," anodaro. "Uye nekufamba kwese kunge kutsvedza uye dhadha, urikuita squats paunenge uchienda." Enda mberi, ubatane naye "mumhete!"

HIIT Bhokisi Rekusimba Simba Dunhu

Inoshanda sei: Ita masekondi makumi matatu ekutanga kurovedza mune yega seti, wozoita 30 masekondi echipiri. Ramba uchichinjisa zvakapetwa kaviri (kwematatu matatu akazara) usati waenda kune inotevera seti.

Iwe uchada: Space yekufamba uye maviri epakati-huremu dumbbells

Gadza 1: Makumbo Ekukurumidza + Plyo Lunge

Tsoka Dzakatsika Zvibhakera

A. Tanga kumira uri mutsiva tsoka yekuruboshwe mberi, zvibhakera zvakarinda kumeso, nemagokora kuti utange.

B. Kugara pamabhora etsoka dzako nemabvi akakotama, chinja uremu nekukurumidza kubva kune imwe tsoka kuenda kune imwe, panguva imwe chete uchikanda jabs (punch kumberi neruoko rweruboshwe) uye michinjikwa (punch kumberi neruoko rwerudyi).

C. Dzokorora kwemasekondi makumi matatu.

Slip Plyo Lunge

A. Tanga mune chinzvimbo chegumbo netsoka yekurudyi kumberi uye mabvi akakotama pamadhigirii makumi mapfumbamwe (kana zvakaderera sezvinobvira), nezvibhakera zvinochengetedza chokwadi.

B. Uchibata lunge, nyudza (tsvedza) mapendekete ako kurudyi kamwe uye kuruboshwe rimwe sekunge uri kunzvenga zvibhakera.

C. Svetuka uye chinja tsoka, uchimhara zvinyoro nyoro mugomba negumbo rekuruboshwe kumberi. Dzokorora, uchitsvedza pamativi ese usati wasvetuka nekuchinja makumbo zvakare kuti udzokere kutanga. (Kuti uchinje, tsoka tsoka dzokera kumashure akadzoka pane kusvetuka. Kuti zviome, wedzera zviyereso zvemaoko.) Dzokorora kwemasekondi makumi matatu.

Dzokorora kumisikidza katatu zvakapetwa.

Gadza 2: Sprawl Row + Kaviri 180

Sprawl Row

A. Kutanga mumutambo wetsiva nemaremu pasi chete pamberi petsoka pakatarisana nehupamhi hwepfudzi.

B. Kanda zvina uppercuts (kuchinjanisa mativi).

C. Gota pasi kuti ubate masimbi (kana, pasina uremu, dyara maoko pasi pasi paupamhi hwemapfudzi akaparadzana) uye svetuka makumbo uchidzokera kupuranga rakafara.

D. Rowa huremu chaihwo kumusoro kune mbabvu, uchichengeta hudyu mativi uye pasina kuzunza mativi nerutivi. Dzorera huremu pasi uye dzokorora kuruboshwe.

E. Svetuka tsoka kumberi uye mira kudzoka kuti utange. Dzokorora kwemasekondi makumi matatu.

Kaviri 180

A. Kutanga mumamiriro etsiva. Kanda zvibhakera zvina, kuchinjanisa jab uye michinjikwa.

B. Squat nezvibhakera zvakachengetedza kumeso, ipapo svetuka uye tenderedza 180 madhigirii kuti utarise kune rimwe divi, uchimhara zvinyoro-nyoro mune squat.

C. Pakarepo svetuka uye tenderera 180 madhigirii mune yakatarisana nzira kuti udzoke kutanga. (Kuti zviome, wedzera uremu hwemaoko.) Dzokorora kwemasekonzi makumi matatu.

Seta 3: Boxer Sit-up + Squat Press

Boxer Gara-up

A. Rara wakatarisa mudenga tsoka dzakasimwa uye mabvi akakombamira kusirin'i.

B. Kuchengeta zvibhakera zvakachengetedza kumeso, shandisa abs kugara pamusoro pe3 / 4 yenzira. Kanda jab nemuchinjikwa.

C. Zvishoma nezvishoma dzikisa torso kudzoka kuzotanga. Dzokorora kwemasekondi makumi matatu.

Squat Dhinda

A. Kutanga kumira nemakumbo zvakapamhama zvishoma pane hudyu-upamhi hwakaparadzaniswa, huremu muruoko rumwe nerumwe rwakakwiridzwa pakureba kwepafudzi.

B. Dzikira mu squat kusvikira zvidya zvakafanana nepasi (kana zvakaderera sezvinobvira).

C. Dzvanya nepakati petsoka kuti umire, uchitenderedza mapendekete uye chiuno kuruboshwe uchiri kudzvanya dumbbell yekurudyi pamusoro, uchichengeta ruoko rwakananga pafudzi.

D. Yepazasi dumbbell kubendekete uye kumeso kumberi, ipapo squat kutanga inotevera rep uye kudzokorora kune rakatarisana nedivi. Dzokorora kwemasekondi makumi matatu.

Dzokorora kumisikidza katatu zvakapetwa.

Ongororo ye