Mwakpo AirBike Workout nke na-ere obere kalori

Ndinaya

• Mwakpo igwe kwụ otu ebe nkeji 26
• Gburugburu 1
• Agba 2
• Gburugburu 3
• Agba nke anọ
• Gburugburu 5
• Agba nke isii
• Agba nke 7
• Agba nke asatọ
• Agba nke 9
• Agba nke iri
• Gburugburu 11
• Agba nke iri na abụọ
• Nyochaa maka

Igwe igwe ikuku (nke a na-akpọkarị aha ya dị ka "Assault AirBike" ma ọ bụ naanị "ịwakpo igwe kwụ otu ebe") nọ na egwuregwu na-ere ọkụ calorie nke ya, na-ejikọta ihe mgbapụta ogwe aka nke igwe ski mba na ụkwụ. -kwado ike nke ịgba ígwè megide nnukwu nguzogide.

N'adịghị ka ndị ya na ya na-agba ịnyịnya ígwè n'ime ụlọ, nke nwere ike ịgbanwe nguzogide site na ntugharị dị mfe nke ikuku, igwe igwe ikuku na-eji onye ofufe (nke mere na a na-akpọkwa ya igwe igwe fan) na-ebute nkwụsị ikuku, ya mere ka ị na-agba ọsọ na-esiwanye ike, ọkpụkpụ na-esiwanye ike. . Ka ọ dị ugbu a, obi gị, azụ, ogwe aka gị, abs na obliques na -agbaji ugboro abụọ ka ị na -eji ike na -amanye ma na -amịkwa aka iji mepụta ike na ọsọ ọsọ.

Ian Armond, onye njikwa mmemme na Basecamp Fitness na Santa Monica, California, nke amaara maka mgbatị HIIT ụdị Assault AirBike na-ekwu, "Ị naghị egbu oge ị na-agbago ma ọ bụ na-agbada. "Enweghị ọkwa mgbalị ọ bụla ị nwere ike ịkụ na igwe kwụ otu ebe ahụ enweghị ike ịkwado ya, ya mere ike ọkụ calorie fọrọ nke nta ka ọ bụrụ nke na-akparaghị ókè."

N'ezie, ị nwere ike iji igwe kwụ otu ebe a maka mmega ahụ ntachi obi, mana ọ na-enwu n'ezie na mkpirisi mkpali niile (chee: HIIT), ka Armond na-ekwu, ọ bụ ya mere o ji mepụta mgbagharị igwe kwụ otu ebe a, na-agbanwe oge nkeji iri abụọ nke ikuku ikuku. na ndị na-agbatị ahụ ike. Kechie ụkwụ gị n'ime pedals wee gbaa ọsọ dị ka hel, jidesie aka gị ike ka ị na-awụpụ ha wee dọba ha n'ike dị ka ị nwere ike nweta - ka ị na-esikwu ike, ka ị na-enwekwu nguzogide ị na-emewanye ọkụ ị na-enweta n'oge. mgbatị ahụ igwe kwụ otu ebe. Armond kwuru, "Ị ga-etinye ahụ gị dum wee gbagoro na cardio max gị maka nsonaazụ ngwa ngwa." (Njikọ: Uru ahụike anụ ahụ na nke uche nke ịgba ịnyịnya ime ụlọ)

FYI, ị ga-enwe ike ịgwụ ike n'oge mgbatị igwe igwe fan ebe ọ bụ na ị gaghị enweta ume nke ukwuu - mana nke ahụ bụ isi. Ọ gbakwụnyere, "ọgba tum tum mwakpo ahụ agaghị ekwe ka ị nọrọ ala dị larịị n'ihi na ị nweghị ike ịnagide nguzogide," "Ọ bụ ebe dị ụtọ maka ịgbaze abụba na iwuli akwara n'ihi na a na -akwagharị gị mgbe niile na mpụga mpaghara nkasi obi gị."

Gbalịa mee mgbatị ahụ Assault AirBike: Anyị chere na ị ga -abụ onye nkwado (pun zubere) ihe ọ na -emere ahụ gị.

Mwakpo igwe kwụ otu ebe nkeji 26

Ị ga -achọ: Anyịnya igwe fan, dị ka Assault AirBike. Ọtụtụ gyms nwere ha; jụọ onye nkuzi ka ọ tụọ aka n'otu ma ọ bụrụ na ịchọrọ enyemaka. Ma ọ bụ, ọ bụrụ na ị na-enwe mmasị na mgbatị ahụ nke igwe kwụ otu ebe, tụlee ịzụta Assault AirBike maka mgbatị ụlọ gị. (Zụrụ ya, $699, amazon.com)

Otu o si arụ ọrụ: Tupu ịmalite mgbatị ahụ igwe kwụ otu ebe, jiri ọkụ wee malite. Mgbe ahụ, mezue agba iri na abụọ nke sekọnd iri anọ na igwe kwụ otu ebe (gbaa maka ọkwa mgbali nke 250 watts ma ọ bụ ka mma) na sekọnd 40 nke mmega ahụ ike, na -ewere sekọnd 20 iji gafere n'etiti agba nke mgbatị ahụ onye ọ bụla.

Kpoo ahụ ọkụ: Mee nkeji 1 nke ọ bụla ikpere dị elu na-agba ọsọ, mgbe ahụ anụ ọhịa inchworms (site na iguzo, tụgharịa gaa n'ihu ma pụọ ​​n'aka ka ị banye n'ọkwa, were ụkwụ gaa n'aka, wee guzoro; megharịa).

Gburugburu 1

Pedal ngwa ngwa ka ị nwere ikemaka 40 sekọnd. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee jacks jump maka40 sekọnd. Were sekọnd 20 iji banye igwe kwụ otu ebe.

Agba 2

Pedal dị ka o kwere mee40 sekọnd. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee ụkwụ kwụ ọtọigwe kwụ otu ebe na-agba maka sekọnd 40: Dinara ihu n'ala ma jiri aka n'azụ isi na ogwe aka gbadoro agbatị, ogologo ụkwụ na -efegharị n'elu ala. Welie ụkwụ aka ekpe wee tụgharịa tọọtụ ka imetụ ikpere aka nri gaa ikpere aka ekpe; gbanwee akụkụ ma megharịa. Gaa n'ihu n'akụkụ ndị ọzọ. Were sekọnd 20 iji banye igwe kwụ otu ebe.

Gburugburu 3

Pedal dị ka ị nwere ike maka sekọnd 40. Were sekọnd 20 ka ị si n'ụgbọala ahụ pụọ.

Mee ike ugwu climbers maka40 sekọnd: Malite n'ala na plank n'ọbụ aka. Kwụpụ ụkwụ aka ekpe ruo n'èzí aka ekpe. Iwuli elu ka ịgbanwee akụkụ. Gaa n'ihu n'akụkụ ndị ọzọ. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke anọ

Pedal ngwa ngwa ka ị nwere ike40 sekọnd. Were sekọnd 20 ka ị si n'ụgbọala ahụ pụọ.

Mee squat 180 jumps maka sekọnd 40: Guzo na obosara obosara ukwu na ogwe aka n'akụkụ. Squat, wee wulie elu ka ị nwere ike, na-atụgharị n'etiti ikuku ka ị wee daa chere ihu n'akụkụ nke ọzọ. Gaa n'ihu n'akụkụ ndị ọzọ. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Gburugburu 5

Pedal dị ka ị nwere ike maka sekọnd 40. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee akụkụ ụkwụ mpụta squat na -ebuli maka sekọnd 40: Guzo na obosara obosara ukwu na ogwe aka n'akụkụ. Squat, wee guzoro, na-ebuli ụkwụ aka ekpe gaa n'akụkụ ruo n'ịdị elu hip. Gaa n'ihu n'akụkụ ndị ọzọ. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke isii

Pedal dị ka o kwere mee maka sekọnd 40. Were sekọnd 20 ka ị si n'ụgbọala ahụ pụọ.

Mee V-ups maka sekọnd 40: Dina ihu n'ala na ogwe aka gbatịpụrụ n'elu na ụkwụ ogologo. Welite anụ ahụ na ụkwụ, na -abịa na ọkpụkpụ ọdụ ka ahụ wee bụrụ V. Lower. Tinyegharịa. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke 7

Pedal dị ka o kwere mee maka sekọnd 40. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee skaters ọsọ maka sekọnd 40: Site n'iguzoro, na-awụli elu n'akụkụ aka ekpe, na-adakwasị ụkwụ aka ekpe, na-eweghachite ụkwụ aka nri azụ na gafee aka ekpe, ka ị na-eru aka nri iji metụ ụkwụ aka ekpe aka. Gaa n'ihu n'akụkụ ndị ọzọ. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke asatọ

Pedal ngwa ngwa ka ị nwere ike40 sekọnd. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee nkwụsị nkwụsị ọkụ maka sekọnd 40: Malite n'oche kwụ ọtọ n'ala na agbatị aka n'ihu gị. Gbaa mmiri n'ihu banye n'ọkwa, wee mee nkwalite 1, na-alaghachi azụ ka ịmalite. Tinyegharịa. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke 9

Pedal dị ka o kwere mee maka sekọnd 40. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee ndị na -akụ nri ehihie maka sekọnd 40: Guzo na obosara obosara ukwu na ogwe aka n'akụkụ. Tinye ụkwụ aka nri azụ n'a azụ azụ, na-ehulata ogwe aka nri n'ihu na ogwe aka ekpe azụ. Guzo n'ụkwụ aka ekpe, na -agba ụkwụ ụkwụ aka nri n'ihu na ogwe aka na -akwọ aka n'akụkụ ndị ọzọ. Tinyegharịa maka sekọnd 20. Gbanwee n'akụkụ; kwugharịa. Were sekọnd 20 iji banye igwe kwụ otu ebe.

Agba nke iri

Pedal ngwa ngwa ka ị nwere ike40 sekọnd. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee ka ikpere ụkwụ n'akụkụ akụkụ ruo sekọnd 40: Malite n'ala dị n'akụkụ osisi dị n'ọbụ aka ekpe. Weta ikpere aka nri na ikpere ọnụ iji metụ n'akụkụ eriri ukwu aka. Tinyegharịa maka sekọnd 20. Gbanwee n'akụkụ; kwugharịa. Were sekọnd 20 iji banye igwe kwụ otu ebe.

Gburugburu 11

Pedal ngwa ngwa ka ị nwere ike40 sekọnd. Were sekọnd 20 iji si n'ụgbọala ahụ pụọ.

Mee njem plank maka sekọnd 40: Malite n'ala na plank n'ọbụ aka. Weda ala ruo n'ihu plank otu ogwe aka n'otu oge. Laghachi n'osisi n'ọbụ aka otu aka n'otu oge. Gaa n'ihu n'akụkụ ndị ọzọ. Were 20 sekọnd iji banye igwe kwụ otu ebe.

Agba nke iri na abụọ

Pedal dị ka o kwere mee maka sekọnd 40. Were sekọnd 20 ka ị si n'ụgbọala ahụ pụọ.

Mee sizzle sprawls maka 40 sekọnd: Jiri ọsọ ọsọ gbaga ebe. Kwa 5 ruo 10 sekọnd, dobe, na-eweda ahụ dum n'ala. Gbapụta wee malitegharịa ụkwụ ọsọ ọsọ ozugbo. Tinyegharịa.

Nyochaa maka