Ita Iri HIIT Workout Pamvura Kuti Unyatso Activate Yako Abs

Zvemukati

• Triple combo
• Plank Series
• Akamira Akateedzana
• Tafura yetafura
• Jump Series
• Push-Up Series
• Side Plank Series
• Abs Series
• Ongororo ye

ICYMI, pane nyowani yekurovedza muviri inotora madziva kwese kwese. Funga nezvazvo semusanganiswa pakati pe-stand-up paddle boarding uye yako fave boutique fitness kirasi. (Hezvino ndizvo zvaunofanira kuziva pamusoro peSUP-ing, uye nei uchifanira kuedza zhizha rino.) Iwe zvino unogona kuita barre, HIIT, uye yoga apo chaizvoizvo ~ floating~ pamusoro pemvura. Sei uchirova dziva panzvimbo ye studio? Kuisa yako Workout pamusoro pemvura inowedzera imwe nhanho nyowani yekubatana kwepamoyo kwausingakwanise kuwana pasi. Wedzera dambudziko rekuenzanisa pane imwe yeaya inflatable Workout mats uye kamwe kamwe basic squats zviri kure nekureruka uye zvine simba mafambiro anenge asingaite. Chikamu chikuru: Kudonha kunongoreva kuenda kunonyudza mudziva.

Chimiro vakabatana neimwe yemakambani ekutanga kutanga maitiro, Glide Fit, kuyedza HIIT / yoga Workout pamusoro pemvura muManhattan-rarama pane Chimiro Facebook peji. Uye kunyangwe kushanda pamvura kunowedzera rimwe dambudziko, unogona kuita mafambiro aya kubva panyaradzo yeimba yako wega-zvaunoda yoga mat! (Unoda kuedza Glide Fit IRL? Tarisa nzvimbo dzavari pasi rose, kana kuti tenga yako wega inofefetera mat yekushandisa mudziva rako.)

Yoga kudziya: Tevera pamwe nemaminetsi gumi nemashanu eyoga kudziya-muvhidhiyo, kana kuita quickie yoga kuyerera (iyi yoga Workout kune vanhu vanovenga iyo yoga yakatendeseka yakakwana senge inodziya-kumusoro).

Triple combo

A. Danda: Tanga munzvimbo yakakwirira yepuranga. Bata kwemasekondi gumi.

B. Squat: Mira netsoka hudyu-upamhi hwakaparadzana uye maoko kumusoro, biceps nenzeve. Gara chiuno kumashure uye upfugame mabvi mu squat. Ita 10 reps.

C. Triceps dipu: Tanga munzvimbo yekumusoro petafura, tsoka dzakatsetseka pasi, mabvi akanongedzwa, nemichindwe pasi neminwe yeminwe yakanangiswa kumagirizi. Simudza chiuno uye ukotamise magokora akananga kumashure kudzikira muviri mashoma masendimita. Dzvanya pasi pasi kune maoko akatwasuka. Ita 10 reps.

Plank Series

A. Plank to down dog: Tanga munzvimbo yakakwirira yepuranga. Exhale uye shandura mahudyu kudzokera kumbwa yakadzika, ichigadzira yakatarisana-pasi "V" nemuviri. Inhale uye shandura mberi kudzokera kupuranga. Ita 10 reps.

B. Anononoka-mo kukwira mugomo: Kubva pakakwirira puranga, nhanho rutsoka rworudyi kumberi masendimita mashoma kuseri kweruoko rwerudyi, wobva wadzokorora nerutsoka rwekuruboshwe. Dzorera rutsoka rworudyi kudzoka papuranga, wozotsika rutsoka rworuboshwe kudzokera papuranga. Dzokorora kwemasekondi makumi matatu.

C. Shin tap: Kubva pakakwirira puranga, chinja ruoko rweruboshwe uchienda pakati uye wedzera ruoko rwerudyi kumberi. Exhale uye shandura zviuno kudzokera kune imbwa yakadzika, kuumba kumusoro-pasi "V" nemuviri, uye kusvika kuruoko rworudyi kune shin yekuruboshwe. Inhale uye shandura kumberi kumashure kune puranga, ruoko rwerudyi rwakatambanudzirwa mberi. Ita 10 reps.

Ita masekondi makumi matatu evanononoka kana nekukurumidza vanokwira makomo, wobva wadzokorora shin mate kune rimwe divi, ipapo masekondi makumi matatu evanononoka kana vanokurumidza kukwira makomo.

Akamira Akateedzana

A. Squat: Mira netsoka dzakaparadzana chiuno-paupamhi uye maoko pamusoro, biceps nenzeve. Gara chiuno kumashure uye upfugame mabvi mu squat. Ita 10 reps.

B.Yakagadziridzwa burpee: Mira. Peta mberi woisa zvanza pasi pamberi petsoka. Dzorera tsoka kudzokera kupuranga rakakwirira, wozoaendesa mberi kumaoko womira. Dzokorora kwemasekondi makumi matatu.

C. Relevé squat: Mira netsoka chiuno-chakaparadzana uye maoko ari pamusoro, biceps nenzeve, uye simudza chitsitsinho chekurudyi kuti uenzanise pabhora rechigunwe chekurudyi. Gara mahudyu kumashure uye pfugama mabvi kuita squat. Ita 10 reps.

Ita masekondi makumi matatu emabhureki, uchiwedzera kusvetuka kana zvichibvira. Dzokorora kukoshesa squat, uchiita gumi reps neshure chitsitsinho chakasimudzwa, wozoita 30 masekondi emaburpees achiwedzera kusvetuka uye kusundira-kumusoro kana zvichibvira.

Tafura yetafura

A.Tafura pamusoro petafura: Tanga patafura yetafura pane magokora nemabvi. Kanda gumbo rerudyi kunze kudivi uye uridzosere shure, sekunge uchikava kuburikidza nemvura. Ita 10 reps.

B. Plank: Tanga munzvimbo yakakwirira yepuranga. Bata kwemasekondi makumi matatu.

Dzokorora A uye B, kukwasva kune rimwe divi.

Ita imwe kutenderera kweTriple Combo, wozodzokorora iyo Tabletop Series. Zorora kwemasekondi makumi matatu.

Jump Series

A. Mhuru inomutsa: Mira netsoka hudyu-upamhi hwakaparadzaniswa uye zvigunwe zvichinongedzera kumberi. Simudza zvitsitsinho kuti uuye kumabhora etsoka, uine chokwadi chekuti makumbo haaturuke kunze. Dzokera kumashure kunzvimbo yekutanga. Ita 10 reps. Munguva yechipiri seti, nongedzera zvigunwe kunze pa45-degree angles. Munguva yechitatu seti, ita inosimudza netsoka dzakafara uye ikabuda mune sumo squat chinzvimbo. Pakati pechina seti, ita sumo svetuka squats kubva padanho rakakura.

B. Kutendeuka kusvetuka squats: Mira netsoka dzakaparadzana muchiuno-paupamhi. Gara muhudyu kumashure uye pfugama mabvi mu squat, wozosvetuka, uchishandura 90 degrees kurudyi, uchidzika mune imwe squat. Dzokorora kusvikira watarisana kumberi zvakare. Imwe nzira yekuraira yega yega seti.

C. Tsoka dzinokurumidza: Nemabvi akakotama, svetuka kubva kune imwe tsoka kuenda kune imwe kwemasekonzi makumi matatu.

Ita 4 seti. Ita imwe kutenderera kweTriple Combo. Zorora kwemasekondi makumi matatu.

Push-Up Series

A. Wide kusunda-kumusoro: Tanga mune yakakwira puranga chinzvimbo nemaoko akafara. Bhendesa magokora kunze kumativi ekudzikisa muviri, wobva wadzvanya muzvanza kuti udzokere kunzvimbo yekutanga. Ita 10 reps.

B. Slow-mo plank Jack: Kubva papuranga rakakwirira, dzika tsoka yekurudyi kunze kwemainji mashoma, wobva watsika tsoka yekurudyi mukati uye yekuruboshwe mukati. Dzokorora kwemasekonzi makumi matatu.

C. Triceps kusundira-kumusoro: Tanga munzvimbo yakakwirira yepuranga nemichindwe pasi pemapfudzi. Benda magokora akananga kumashure kuzasi kwemuviri, wobva wadzvanya mumaoko kuti udzokere panzvimbo yekutanga. Ita 10 reps.

D. Plank jack: Kubva pakakwirira puranga, nhanho rutsoka rworudyi kunze kwemasendimita mashoma, wobva tsoka yekuruboshwe kunze kwemasendimita mashoma, wobva watsika rutsoka rwerudyi mukati uye rutsoka rworuboshwe mukati. Dzokorora kwemasekondi gumi nemashanu. Wobva waita akajairwa mapuranga jacks, uchikwenya tsoka mbiri kunze uye mukati panguva imwechete. Dzokorora kwemasekondi gumi nemashanu.

Side Plank Series

A. Gumbo rerutivi lift: Tanga mune imwe nzvimbo yeplank chinzvimbo kurudyi ruoko nemabvi ekurudyi pasi uye hudyu yakasimudzwa. Simudza gumbo rekuruboshwe rakananga mudenga, wozodzika zvishoma nezvishoma uchidzokera pasi. Ita 10 reps.

B.Rutivi rweplank chigunwe chinonyudza: Kubva pachinzvimbo ichi, simudza gumbo rakatwasuka reruboshwe kumberi nekumashure kuti uite denderedzwa, kunge uchinyudza zvigunwe mumvura. Ita 10 reps.

C. Side plank chitsitsinho chinokweva: Kubva pachinzvimbo ichi, rova ​​rakatwasuka gumbo reruboshwe uchidzokera kumashure zvishoma uye uchidhonza chitsitsinho kuyambuka pasi, uchikotama tsoka wakanangana ne glute, wobva wadzokera kudivi rerutivi. Ita 10 reps.

Dzokorora kune iro divi rakatarisana.

Abs Series

A. In and outs: Tanga kugara pasi, zvanza pasi kuseri kwehudyu, zvigunwe zvakanongedza kune glutes. Simudza zvitsitsinho kubva pasi uye wedzera makumbo kumberi, uchizendamira torso zvishoma kumashure. Dhonza mabvi muchipfuva, wobva wawedzera kuti utange inotevera rep. Ita 10 reps.

B. Russian inokanganisa: Kubva pachinzvimbo ichi, simudza zvitsitsinho saka kupenya kwakaenzana kune pasi uye kusimudza maoko kuti ubate pamberi pechipfuva. Shandura torso kuti utore minwe kurudyi, uye kuruboshwe. Dzokorora kwemasekondi makumi matatu.

C. Reverse patafura: Tanga munzvimbo yekumusoro petafura, tsoka dzakatsetseka pasi, mabvi akanongedzwa, nemichindwe pasi neminwe yeminwe yakanangiswa kumagirizi. Simudza chiuno kuti uite tambo yakatwasuka kubva pamafudzi kusvika pamabvi. Bata kwemasekonzi gumi nemashanu.

Dzokorora A kuburikidza naC.

D. Gumbo rakadzika: Nhema wakatarisana pasi nemakumbo akatambanudzirwa kumusoro, tsoka pamusoro pehudyu uye tsoka dzakachinjika. Zvishoma nezvishoma dzikisa makumbo pasi, wosimudza kuti udzokere panzvimbo yekutanga. Ita 10 reps.

E. Hip simudza: Nhema wakatarisana pasi nemakumbo akatambanudzirwa kumusoro, tsoka pamusoro pehudyu uye tsoka dzakachinjika. Shift tsoka zvishoma kumberi pamusoro pe torso uye unobata abs kusimudza mahudyu mashoma masendimita kubva pasi. Ita 10 reps.

F. Bhasikoro crunch: Rara wakatarisana pasi, makumbo akatambanudzwa, achisimudza masendimita mashoma kubva pasi uye maoko kumashure kwemusoro, magokora akanongedza. Dhirowa ibvi rekuruboshwe muchipfuva, uchitenderedza mapendekete kuti ubate gokora rerudyi kuruboshwe. Chinja, uchitambanudzira gumbo reruboshwe uye uchikwevera mabvi kurudyi mukati. Dzokorora kwemasekondi makumi matatu.

G.Chigero: Rara wakatarisa pasi, makumbo akatambanudzwa, tsoka nemapendekete achitenderera masendimita mashoma kubva pasi. Simudza gumbo rerudyi pamusoro pehudyu uye zvinyoronyoro bata kumashure kwemhuru. Chinja, uchidzikisa gumbo rerudyi kuti rimire uye riwedzere gumbo reruboshwe pamusoro pehudyu. Ndiyo 1 rep. Ita 10 reps.

Ongororo ye