Iyo Yekupedzisira HIIT Kukwasva Workout kweYakazara-Muviri Toning

Zvemukati

• Ongororo ye

MuNew York City, zvitoro zvekusimbisa muviri zvinoita sekukwiridzira zvivakwa zvese, asi CityRow ndiyo yandinogara ndichidzokera. Ndakazviwana parwendo rwazvino, chinguva chipfupi mushure mekuudzwa nachiremba wangu wepanyama kuti kwaisazove nekumhanya kubva kwandiri kwemwedzi mitanhatu. Kwete mazwi wangu moyo-wekunzwa wega waida kunzwa. CityRow yakanyaradza kutya kwangu pamusoro pekuti hupenyu husina kumhanya huchaita sei. Iko kurovedzwa kunobatanidza nguva dzekukwasva pamwe nekudzidziswa kwesimba, zvichikonzera kusimba kwepamusoro, kuderera-kukanganisa kurovedza muviri.

Dambudziko: Ini handigare muNew York City. Uye apo ini ndine rombo rakaringana kugutsa mweya wangu weMweyaCycle pano muSan Francisco, CityRow haisati yarova West Coast. Nekutenda, Annie Mulgrew, CityRow's director of programming, akagadzira tsika yekurovedza yandakakwanisa kuendesa kujimu, uye nepo isina kunyatso fanika nekushandisa imwe yemuchina wakanaka weCityRow wekukwasva mvura, inoshamisa Cardio Workout iyo inobatsirawo kusimbisa uye inzwi remuviri wese.

Usati waenda kunzvimbo yekurovedza muviri uye uchisvetuka wakananga pamutyairi, zvakakosha kuti uzive zvekutanga. "Kukwasva ibasa rakaoma mukati uye pacharo. Kana iwe uri mutsva pakukwasva, tarisa pane fomu yakakodzera usati watora chiyero chekusimba, "anodaro Annie. "Workout iri pamushini yakangonaka chete fomu rako, saka zvishivirire kusvika yajaira."

Iri rinobatsira glossary rekuda-kuziva-kukwasva mazwi rinofanira zvakare kukubatsira iwe kunze!

• Kudhonza simba: Kukwasva kwakazara nekutarisa pasimba kwete kumhanya; funga nekukurumidza, nonoka mukati; dzinga nesimba rizere uye wozononoka kupora pasitiroko yega yega.
• Sprint: Kuedza kwakanyanya kuyedza yepamhanyisa kumhanyisa pasina kurasikirwa fomu rako.
• Bata: Kutanga nzvimbo pamutsara muchina nemabvi akakotama uye maoko akatambanudzwa pamusoro pemabvi.
• Dhiraivha: Makumbo akawedzeredzwa, uye akazendamira pa45-degree angle neakananga kumashure.

KUPINDA ROKUTANGA: KUKWASHA

• Warmup: Row pane zvine mwero kumhanya kweminiti imwe.
• Ita shanu simba rinodhonza.
• Bata yako dhiraivha pakurohwa kwekupedzisira uye tsaura maoko ako nekudhonza mubato mukati nekunze kashanu.
• Dzokera kune inobata, ita gumi kudhonza kwesimba, wakabata dhiraivha pakurwadzisa kwekupedzisira, uye ita mabharanzi kuzviparadzanisa kagumi.
• Dzokorora seta masimba mashanu ekudhonza achiteverwa nemaoko mashanu ekuzviparadzanisa mudhiraivha.
• Dzokorora seti yegumi masimba ekudhonza achiteverwa negumi maoko akasarudzika munzvimbo yekutyaira.
• Kwemaminetsi mashanu anotevera, chinjana pakati pemasekondi makumi matatu-matatu nekudzoka kweminiti-imwe.

Kana iwe uchida zvakatowanda zvechinetso, panguva yekupedzisira kutenderera, donhedza nguva yako yekudzosa kumasekondi makumi matatu chete.

ZVIPIRI ZVINOPINDA: KUPENYA

• Kufamba kuenda kupuranga
• Push-ups
• Side plank ine crunch
• Kusundidzira-up kufamba
• Plank uye tenderera (kune imwe sarudzo yakaoma, shandisa masimbi)
• Bent-pamusoro mutsara (shandisa yepakati-saizi seti yemasimbi)
• Triceps dips (ita pamucheto wemuchina wekukwasva)

Ita maekisesaizi ari pamusoro kwemasekonzi makumi matatu imwe neimwe, uchiedza kusazorora pakati pemaseti. Kana wapedza, zorora kwemasekondi makumi matatu, wobva wadzokorora kumwe kutenderera.

KUPINDA ZVITATU: KUKWEDZA NOKUDZIDZA KUSANGANISIRA

• Mutsara zana metres
• Masekondi makumi mashanu nemashanu ekumanikidza-kumusoro
• Row 200 metres
• 45-yechipiri puranga bata
• Mutsara mazana matatu emamita
• 45 masekondi e triceps dips
• Mutsara mazana maviri emamita
• 45-yechipiri mapuranga akabata
• Row 100 metres
• Masekondi makumi mashanu nemashanu ekumanikidza-kumusoro

Ita nguva yega yega yekukwasva nekukurumidza. Paunenge wapedza Workout, iva nechokwadi chekutambanudza!

Ongororo ye