Iyo Pyramid HIIT Workout Formula Inovaka Inokurumidza Metabolism

Zvemukati

• Piramidhi 1
• Piramidhi 2
• Piramidhi 3
• Ongororo ye

"Uku kurovedza idosi inopisa ye cardio," anodaro boka rekusimbisa muviri Amy Dixon, cocreator wemhondi mutsva Firestarter kirasi kuEquinox muLos Angeles, akagadzira muenzaniso wezasi pazasi.Kirasi iwe unosundira gumi neshanu, ipapo makumi matatu, makumi mashanu neshanu pakukwirira kwakanyanya-wozodzosera pasi "piramidhi" kwemasekondi makumi mashanu, makumi matatu neshanu-nemasekondi gumi nemashanu ekuzorora pakati.

"Nekuti haumbofi wakanyatsopora pakati pemaseti, urikushanda padanho rekusimba rinozoita kuti ugone kugadziridza mashandiro ako," Dixon anodaro. Uyezve, iwe uchapisa macalories makuru munzira-uye post-Workout zvakare. (Hezvino zvimwe pane nzira yekuwedzera nguva yekuzorora panguva yeHIIT.)

Imwe neimwe piramidhi (funga nezvayo sediki redunhu) ine maviri anotsinhanisa maekisesaizi anonangana nemuviri nenzira dzakasiyana. Izvi zvinoreva kuti hausi kuzoneta panguva yega yega yekusunda zvekuti haugone kuzvipa zvese zvako.

Iwe unodurura mapiramidhi matatu akazara. Mushure meumwe neumwe, iwe unofanirwa kunzwa sekunge wakaenda zvakaoma zvekuti unoda kumira uye kupora zvachose. Panzvimbo iyoyo, iwe uchaita maminetsi maviri pane inononoka-jog kumhanya usati waenderera kune inotevera piramidhi.

"Kutsvagurudza kunoratidza kuti kupora kunoshanda kubva pamaminetsi maviri kusvika kumana ndiyo nzvimbo inotapira yekumisikidza muviri wako kugadzirisa imwe nguva pakukwirisa kwakadai," Dixon anotsanangura. . Uye yako metabolism? Zvichapisa.

Iwe uchada: Nhanho diki yekuyera inokwira kumusoro kana pasi (sarudzo)

Inoshanda sei: Tanga nekudziya-up. Wobva wapedzisa piramidhi imwe neimwe kamwe chete, uchichinjana pakati pemaekisesaizi A uye B ekusiyanisa nguva dzenguva nemasekonzi gumi nemashanu ekuzorora mushure menguva yega yega. Mushure mekupedza piramidhi rega rega, dzora kwemaminetsi maviri pane zviri nyore kuita zvine mwero nekumhanya uchienda mberi neshure (kana kumhanya kweminiti imwe, wozotamba skaters kweminiti imwe).

Dziisa: Ita masekondi makumi matatu imwe neimwe yekuchinjanisa -ku-padivi squats (nhanho kurudyi gumbo kuenda kurudyi, zvigunwe zvakatarisa kumberi, uye bhenda kurudyi ibvi kuti udzike muchikwere negumbo reruboshwe rakatwasuka; dzokera kunzvimbo yekutanga, chinja mativi, uye dzokorora), triceps kusunda-kumusoro, kuchinjika kupeta kumberi (bata zvigunwe pasi kana zvichibvira) uye kuwedzera hudyu (kumira, kutenderedza kumashure zvishoma), uye kushandura matako uye mabvi akakwirira. Dzokorora.

Piramidhi 1

Spider Lunge Chivimbiso

A. Tanga pasi mupuranga pamapende.

B. Svetuka gumbo rekuruboshwe kumberi kune kunze kweruoko rweruboshwe paunenge uchibata ruoko rweruboshwe kuenda pabendekete rekurudyi.

C. Dzokera kuruboshwe kuruboshwe panzvimbo yekutanga, wozoshandura makumbo (gumbo reruboshwe shure, gumbo rekurudyi mberi kune kunze kweruoko rworudyi) uye uuye neruoko rworudyi kufudzi rekuruboshwe. Ramba uchichinja nekukurumidza sezvazvinogona.

CHEDZA PASI: Ita iyo yese kutevedzana nemaoko pane nhanho diki pane pasi.

Hot Potato

A. Mira netsoka dziri kure kupfuura hip-width.

B. Tinya rutsoka rworuboshwe uchienda pakati pepakati pemuviri, wobva wangoburitsa kuenda kunzvimbo yekutanga. Chinja mativi; dzokorora.

C. Ramba uchipomba maoko sekunge urikumhanya uye uchifamba nekukurumidza sezvinobvira.

CHIKAMU: Tanga nekutamba nhanho yako. Tinya tsoka kuruboshwe pamusoro pechitsiko, uye ipapo ipapo isa tsoka kumashure pasi kuruboshwe rwe danho apo iwe tora kurudyi tsoka kumusoro kwetsoka. Ramba uchichinjana.

Piramidhi 2

Kumira Kwakareba Kusvetuka

A. Mira netsoka kure kupfuura hudyu-hupamhi hwakaparadzaniswa.

B. Svetukira kumberi sezvazvinogona, kumhara nemabvi akapfava.

C. Shuffle kudzokera kunzvimbo yekutanga, wozoita tuck jump.

D. Dzokorora, uchifamba nokukurumidza sezvinobvira.

SCALE PASI: Panzvimbo pekuti tuck svetuka, chinjana uchiunza kuruboshwe uyezve kurudyi ibvi kuchipfuva, uchibata maoko kusvika pamabvi.

SIMUKA: Kick butt sezvaunosvetukira kumberi.

Mogul

A. Kubva pakamira, nhanho yekuruboshwe kuenda kuruboshwe.

B. Svetuka rutsoka rworudyi kuti usangane kuruboshwe uye tapota zvigunwe pasi. Dzorera maoko ese kumashure sezvaunomhara.

C. Chinja mativi; dzokorora. Ramba uchichinja nekukurumidza sezvazvinogona.

SCALE UP: Peta kumberi kubva pakamira, mabvi akakotama zvishoma, uye isa maoko padanho, mapendekete akananga pamusoro pezviuno nemakumbo kuruboshwe kuruboshwe. Svetukira kumusoro, uchiisa huremu hwemuviri mumaoko uye uchisvetuka nhanho kuenda kurudyi. Dzokorora, uchifamba nekukurumidza sezvazvinogona.

Piramidhi 3

Chinja Kick

A. Mira netsoka dzakapamhamha papfudzi, maoko akakotama, maoko nechirebvu.

B. Svetuka paunenge uchirovera rutsoka rwekuruboshwe kumberi, wobva wachinja, uchirovera rutsoka rwekurudyi kumberi mushure mekumhara.

C. Ramba uchichinja nekukurumidza sezvazvinogona.

KUDZORA PASI: Panzvimbo pekusvetuka, nhanho kumberi, uchirovera kanda kumberi. Dzokera kunzvimbo yekutanga. Chinja mativi uye dzokorora.

Quarter Switch to Double Lunge

A. Mira netsoka dzakaparadzana chiuno-paupamhi, mabvi akakotama zvishoma.

B. Svetuka kumusoro, uchiita kota kutendeukira kuruboshwe, uchimhara nemabvi akapfava, wozodzokera kumashure kunzvimbo yekutanga.

C. Svetuka kumusoro, uchimhara mune lunge negumbo rekuruboshwe kumberi, uchikotamisa mabvi ese kusvika pamadhigirii makumi mapfumbamwe. Dzokorora lunge kusvetuka, kushandura makumbo midair kuti amhare negumbo rekurudyi kumberi.

D. Dzokera kunzvimbo yekutanga. Dzokorora kuteedzana, kutendeukira kurudyi. Ramba, uchifamba nekukurumidza sezvinobvira.

Ongororo ye