Iyo Yoga Boot-Camp Workout Iyo Inoratidzira Mwoyo-Kupomba Cardio uye HIIT

Zvemukati

• Commando Plank
• Shinda Tsono
• Commando Plank
• Shinda Tsono
• Frogger Anosvetuka
• Lizard Pose
• Frogger Anosvetuka
• Lizard Pose
• Kukwira Kwemakomo
• Frog Pose
• Ongororo ye

Iwe haufanire kusarudza pakati pe cardio neyoga zvakare. Heidi Kristoffer's CrossFlowX ndeimwe-ye-ye-mhando nzira yekuvhuna ziya iro rinonyanya kusanganisa HIIT neyakareba yakareba kutambanudza-kurira kwakanaka kwazvo, handiti?

Kuyerera uku kunotevera maitiro einiti miniti rebasa rakaoma rinoteverwa nemasekondi makumi matatu ekuzorora kuitira kuenzanisa kwakaringana. Asi usazviita zvakamonyaniswa. Izvi zvinomira uye HIIT-senge mafambiro haasi eakafa moyo. Iwe unozoziva vamwe vavo kubva kuboot camp uye vamwe kubva kune yako simba yoga kirasi. Zviise pamwe chete uye une kuputika kwakanaka kwekufamba kunokupa kuravira kweiyo CrossFlowX iri pamusoro. Muviri wako uchave wakasimba, kuonda, kusanduka, uye-o-e-ziya. Zvino tanga kushanda! (Inotevera kumusoro: Yoga Inomira kune Yakasimba Quads uye Toned Zvidya)

Inoshanda sei: Iwe uchaita mamwe emamwe eHIIT-maitiro anofamba ari peak intensity kweminiti 1, uye wozorora panguva yeyoga inomira kwemasekonzi makumi matatu kupora usati wasvetuka kudzoka mucardio-based moves. Dzokorora kuyerera kwese 3-5 nguva zvichienderana nekuti une nguva yakawanda sei kana kuti wakaoma sei iwe unoda kushanda.

Commando Plank

A. Tanga munzvimbo yepamusoro yeplank nemaoko akarongedzwa pasi pemapfudzi nemuviri munzira yakatwasuka kubva kumusoro kusvika kumagunwe.

B. Kuchengeta musimboti wako wakasimba uye uchidzikamisa (kudzivisa kuzununguka muhudyu), donhedza gokora rekurudyi pasi, wozosiya gokora.

C. Dzorera kufamba, uchisundidzira kubva pasi kuti udzose ruoko rweruboshwe pasi, ipapo kurudyi.

D. Enderera mafambiro maitiro, uchichinjanisa divi rinodzika / kumusoro kumusoro neumwe neumwe rep.

Ita izvi kufamba kweminiti imwe.

Shinda Tsono

A. Tanga pane zvose zvina. Svika neruoko rwerudyi pasi pemuviri, uchibvumira bendekete rekurudyi netemberi kuti zvisunungure pasi.

B. Bvumira ruoko rworuboshwe kuti urambe uripo, kana kukambaira zvishoma kurudyi pamusoro wako.

C. Gara pano kwe5 kufema kwakadzika.

Bata iyi pose kwemasekondi makumi matatu.

Commando Plank

A. Tanga panzvimbo yakakwirira yepuranga nemaoko akaturikidzana pasi pemapfudzi nemuviri mumutsara wakatwasuka kubva kumusoro kusvika kuzvigunwe.

B. Kuchengeta yako yepakati yakasimba uye kugadzikana (kudzivirira kuzungunusa mahudyu), donhedza kurudyi kugokora pasi, wobva wasara gokora.

C. Dzorera kufamba, uchisundidzira kubva pasi kuti udzose ruoko rweruboshwe pasi, ipapo kurudyi.

D. Enderera mafambiro maitiro, uchichinjanisa divi rinodzika / kumusoro kumusoro neumwe neumwe rep.

Ita izvi kufamba kweminiti imwe.

Shinda Tsono

A. Tanga pane zvose zvina. Svitsa ruoko rweruboshwe pasi pemuviri, uchibvumira fudzi reruboshwe netembere kusunungura pasi.

B. Bvumira ruoko rwerudyi kuti rwugare pachiri, kana kukambaira zvishoma kurudyi kumusoro kumusoro wako.

C. Gara pano kwe5 kufema kwakadzika.

Bata kumira uku kwemasekonzi makumi matatu.

Frogger Anosvetuka

A. Tanga munzvimbo yemumhanyi nemaoko maviri pasi, tsoka yekurudyi yakaiswa kunze kweruoko rwerudyi, ibvi rakakotama pa90-degree angle uye gumbo reruboshwe rakatambanudzwa refu kumashure kwako.

B. Nekukurumidza, mune imwe inokurumidza kufamba, chinja makumbo, kuunza yakakotama gumbo reruboshwe kune kunze kweruoko rweruboshwe uye kurudyi kutambanudza kureba kumashure kwako.

C. Ramba uchichinja kufamba, kubaya chiuno kumusoro paunenge uchichinja nguva dzese.

Ita izvi kufamba kweminiti imwe.

Lizard Pose

A. Pedzisa yako yekupedzisira Frogger Jump negumbo rerudyi kumberi, kunze kwekurudyi.

B. Dzvanya ibvi rekuruboshwe pasi uye, kana richinzwika, dzikisa zvinyoro nyoro mawoko pasi.

C. Fema apa kwemashanu kufema kwakadzika.

Bata iyi pose kwemasekondi makumi matatu.

Frogger Anosvetuka

A. Tanga munzvimbo yemumhanyi nemaoko maviri pasi, tsoka yekurudyi yakaiswa kunze kweruoko rwerudyi, ibvi rakakotama pa90-degree angle uye gumbo reruboshwe rakatambanudzwa refu kumashure kwako.

B. Kurumidza, mukufamba kumwe kunomhanyisa, chinja makumbo, uchiunza gumbo rakakotama rekuruboshwe kunze kweruoko rweruboshwe uye kurudyi kutambanudza kureba kumashure kwako.

C. Ramba uchichinja kufamba, kubaya chiuno kumusoro paunenge uchichinja nguva dzese.

Ita izvi kufamba kweminiti imwe.

Lizard Pose

A. Pedzisa Frogger yako yekupedzisira negumbo rekuruboshwe kumberi, kunze kweruoko rweruboshwe.

B. Tinya kurudyi ibvi pasi uye, kana richinzwa zvakanaka, zvinyoronyoro dzikisa maoko epasi pasi.

C. Fema apa kwemashanu kufema kwakadzika.

Bata kumira uku kwemasekonzi makumi matatu.

Kukwira Kwemakomo

A. Tanga munzvimbo yepamusoro yeplank nemaoko akarongedzwa pasi pemapfudzi nemuviri munzira yakatwasuka kubva kumusoro kusvika kumagunwe.

B. Uya nebvi rerudyi muchipfuva, uine chokwadi chekuchengeta chiuno chakaringana uye muchienderana nemapendekete.

C. Chinja tsoka, uchityaira kuruboshwe ibvi muchipfuva. Kurumidza kuchinjanisa makumbo.

Ita izvi kufamba kweminiti imwe.

Frog Pose

A. Uya kumane mana uye akavhura mabvi zvakafara.

B. Zvishoma nezvishoma kudzikisa chiuno uye ipapo chifuva chakanangana nemeti.

C. Isai zvanza pamwe chete pamberi pechiso chenyu, uye chengeta musoro, mutsipa, nemapfudzi zvakabatana.

D. Rega mahudyu kuti anyure kune chero iko kuchiri kugadzikana uye kufemera ipapo kwemashanu kusvika gumi kufema kwakadzika.

Bata iyi pose kwemasekondi makumi matatu.

Ongororo ye