Iko Simba HIIT Workout neTatu iyo Mubairo Batsiro

Zvemukati

• Dumbbell HIIT Workout Round 1
• Dumbbell Squat Curl Kumanikidza
• Dumbbell Bench Press
• Burpee nePush-Up
• Dumbbell HIIT Workout Round 2
• Bulgarian squat ine Curl
• Bent-Over Fly
• Bhokisi Jump
• Dumbbell HIIT Workout Round 3
• Rimwe-Leg Bridge ine Triceps Extension
• Kufamba nePush-up
• Makumbo Akakwirira
• Ongororo ye

Iko kune hunyanzvi kune akanakisa-akagadzirwa epakati maitiro. Ivo ndivo vanochengeta yako metabolism yakadzorerwa kubva pakutanga kusvika pakupedzisira asi usanyatso kubaya iwe usati washandisa ese mhasuru yeboka. Sangana nemusanganiswa wakakodzera neiyi dumbbell HIIT Workout.

"Kusimba uye kumhanya kwemaitiro aya kuchaita kuti moyo wako urambe uchikwira uchivaka simba pese pese," anodaro Chase Weber, mugadziri we3-3-3 Method muLos Angeles. Chikamu chemuenzaniso pazasi chinotevera kuseta kwake kuri nyore: Iwe unoita maseketi matatu ezvitatu zvakanangwa maekisesaizi-calorie blaster, inosimbisa, uye kugadzikana kufamba-katatu kuburikidza. Imwe neimwe dumbbell HIIT yekudzidzira wedunhu inofanirwa kutora ingangoita maminetsi gumi kuti upedze, Weber anodaro, saka unenge uchisimudzira nhanho yako kuti upedze.

"Kudzikama kunofamba - idzo dzinopokana nemuviri wako kuti dzienzane - sanganisa mhasuru dzako dzemukati, dzinovaka tsananguro," anodaro. Mhedzisiro yacho yakazara-muviri dumbbell HIIT Workout iyo inokusiya iwe wakasimba uye uchidikitira. (Haikwanisi kukwana? Edza imwe 3-3-3 HIIT maitiro kubva kuna Weber.)

Zvamunoda: Iyo seti ye15- kusvika makumi maviri-pondo dumbbells uye bhenji kana plyo bhokisi

Dziisa: Kutanga dumbbell HIIT Workout nekutambanudza. Lunge kumberi negumbo reruboshwe, kurudyi chitsitsinho chakasimudzwa, uye pfugama mabvi maviri kusvika ibvi rerudyi roda kubata pasi. Bata kwemasekondi gumi kusvika makumi maviri, wobva wachinja mativi uye dzokorora. Woita 15 squats, 10 seconds yekurova butt uye mabvi akakwirira, 12 kufamba mapapu, 20 supermans, uye 50 sit-ups. (Kana tanga dumbbell HIIT Workout-kana chero sesh yekurovedza muviri-neiyi inokurumidza uye inoshanda yekudziya-up.)

Dumbbell HIIT Workout Round 1

Dumbbell Squat Curl Kumanikidza

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wakabata huremu muruoko rumwe nerumwe nemaoko nemativi. Squat kusvikira mahudyu angori akaderera kupfuura mabvi (kudzivirira aya matanhatu akajairwa squat zvikanganiso).

B. Dzokera kumira apo iwe unokomberedza uremu kusvika pamapfudzi.

C. Tenderedza michindwe mberi uye wobva wadzvanya masimbi pamusoro.

D. Reverse movement kudzokera panzvimbo yekutanga.

Ita gumi nembiri.

Dumbbell Bench Press

A. Rara wakatarisana-pabhenji kana pasi nemabvi akakotama uye tsoka dzakatsetseka, wakabata huremu muruoko rumwe rwakatwasuka pamusoro pechipfuva nemichindwe yakatarisa kumberi (yakatarisana netsoka).

B. Kukotama magokora kubuda kumativi, zvishoma nezvishoma kudzikisa zviyero kuchipfuva kwemakumi matatu kuverenga.

C. Mu1 kuverenga, pinda zviyero kudzoka kunzvimbo yekutanga. (Inoenderana: 8 Bhenefiti yeiyo Yakakwira-Yakadzika Yekudzidzira Kudzidzisa ... Kusanganisira Iyi Dumbbell HIIT Workout)

Ita 8 kusvika ku10 reps.

Burpee nePush-Up

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa. Kotama pasi kuti uise michindwe pauriri pamberi petsoka, wobva wasvetuka tsoka uchidzokera papuranga remichindwe.

B. Ita push-up. Svetuka tsoka kumusoro kwemaoko uye nekukasira svetuka kumusoro, maoko kumusoro, kumhara zvinyoro nyoro. (Ona yakakwana nhanho-nhanho dzidziso kuita burpee iyo * kurudyi * nzira.)

Kuita iyi dumbbell HIIT Workout ifambe zvakanyanya: Wedzera tuck kusvetukira kune burpee.

Ita 8 reps.

Dumbbell HIIT Workout Round 2

Bulgarian squat ine Curl

A. Kubata huremu muruoko rumwe nerumwe nemaoko nemativi, mira wakabata musana pabhenji (kana bhokisi), wozoisa rutsoka rworuboshwe kumashure kwako pamusoro pebhenji, tambo pasi.

B. Bend gumbo rerudyi 90 madhigirii kuti udzike muchikamu chakakamurwa, wobva watwasanudza, kupeta zvinorema kusvika pamapendekete.

Ita 8 reps. Chinja mativi; dzokorora.

Bent-Over Fly

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa, wakabata huremu muruoko rumwe nerumwe nemaoko nemativi.

B. Hinji kumberi kubva muchiuno saka torso inoda kufanana nepasi uye zviyereso zviri pazasi pechipfuva nemichindwe zvakatarisana kuti titange.

C. Simudza ruoko rwerudyi, gokora rakakotamiswa kudivi, ndokudzikisa kumashure kusvika panotangira. Ndiyo 1 rep.

Ita 6 reps.Chinja mativi; dzokorora. Ita 6 reps uchisimudza maoko ose.

Bhokisi Jump

A. Mira pamberi pebhenji kana bhokisi rine tsoka hudyu-upamhi hwakaparadzaniswa.

B. Shambaidza maoko nekusvetuka, muchimhara zvinyoronyoro pamusoro pepuratifomu.

C. Tsika pasi tsoka imwe panguva. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Plyo, Kuwedzera Knee-Kushamwaridzana Maekisesaizi)

Kuita iyi dumbbell HIIT Workout ifambe nyore: Ita rusvingo gara kweminiti imwe.

Ita 10 reps.

Dumbbell HIIT Workout Round 3

Rimwe-Leg Bridge ine Triceps Extension

A. Rara wakatarisana-pasi pasi nemabvi akakotama uye tsoka dzakatsetseka, wakabata huremu muruoko rumwe nerumwe, michindwe yakatarisana uye maoko achibata akananga pamusoro pechipfuva.

B. Simudza chiuno kumusoro kuti uite mutsara wakatwasuka kubva pamapfudzi kusvika kumabvi. Wedzera gumbo rerudyi uye urisimudze wakananga mudenga kuti utange.

C. Chiuno chezasi chakadzika kusvika katatu kuverenga paunenge uchikombama magokora kudzikisa huremu wakatarisana nechiso.

D. Dzokera kunzvimbo yekutanga.

Ita gumi nembiri. Chinja mativi; dzokorora.

Kufamba nePush-up

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa. Peta kumberi kuti uise michindwe yakati sandara pasi. Famba maoko uchienda kune puranga remichindwe.

B. Ita push-up. Famba maoko kumashure uye dzokera kunzvimbo yekutanga.

Ita 8 reps.

Makumbo Akakwirira

A. Mhanya panzvimbo, uchiunza mabvi kumusoro kuchipfuva.

Kuita iyi dumbbell HIIT Workout ifambe nyore: Mime jumping tambo.

Kuita iyi dumbbell HIIT Workout ifambe zvakanyanya: Ita gumi mabvi akakwirira achiteverwa negumi lateral shuffles kuruboshwe. Chinja mativi; dzokorora.

Dzokorora 45 seconds.

Ongororo ye