Mee mgbatị ahụ HIIT a na mmiri iji mee ka Abs gị rụọ ọrụ nke ọma

Ndinaya

• Ngwakọta atọ
• Usoro Plank
• Usoro kwụ ọtọ
• Isiokwu Isiokwu
• Mwụpụ Series
• Usoro Push-Up
• Akụkụ Plank Series
• Usoro Abs
• Nyochaa maka

ICYMI, enwere agụụ mgbatị ahụ ọhụrụ na -eweghara ọdọ mmiri ebe niile. Chee ya ka ọ bụrụ ngwakọta n'etiti ịbanye n'ụgbọ mmiri kwụụrụ ọtọ na klaasị ahụike ọkacha mmasị gị. (Nke a bụ ihe ịchọrọ ịma gbasara SUP-ing, yana ihe kpatara ị ga-eji nwalee ya n'oge okpomọkụ a.) Ị nwere ike ime barre, HIIT, na yoga mgbe ị na-ese n'elu mmiri. Kedu ihe kpatara ịkụ ọdọ mmiri kama ịkụ ihe nkiri? Itinye mgbatị ahụ gị na mmiri na -agbakwụnye ọkwa ọhụrụ nke njikọ aka nke ị na -enweghị ike ịda na ala. Tinye ihe ịma aka nke itule na otu n'ime akwa mgbatị ahụ a na -ebuli elu na mberede squats dị anya site na mmegharị dị mfe na ike adịghị ka ọ gaghị ekwe omume. Akụkụ dị ukwuu: Ịdapụ pụtara naanị ịbanye n'ime ọdọ mmiri.

Ọdịdị jikọtara ya na otu ụlọ ọrụ mbụ malitere omume a, Glide Fit, iji nwalee mgbatị ahụ HIIT/yoga na mmiri na Manhattan-ebi na Ọdịdị Facebook ibe. Ọ bụ ezie na ịrụ ọrụ na mmiri na-agbakwụnye ihe ịma aka ọzọ, ị nwere ike ịme mmegharị ndị a ozugbo site na nkasi obi nke ụlọ gị-naanị ihe ịchọrọ bụ akwa yoga! (Ịchọrọ ịnwale Glide Fit IRL? Lelee ọnọdụ ha gburugburu ụwa, ma ọ bụ zụta akwa gị nke nwere ike ịgbanye aka iji mee ọdọ mmiri gị.)

Ịgba yoga: Soro yoga na-ekpo ọkụ nke nkeji 15 na vidiyo ahụ, ma ọ bụ mee yoga ọsọ ọsọ (mmega yoga a maka ndị na-akpọ yoga asị bụ n'eziokwu zuru oke dị ka ọkụ ọkụ).

Ngwakọta atọ

A. Atụmatụ: Malite n'ọnọdụ dị elu. Jide 10 sekọnd.

B. Squat: Guzo na ụkwụ obosara n'úkwù na ogwe aka n'elu, biceps site na ntị. Nọdụ ala hips azụ na ikpere ikpere n'ime squat. Mee ugboro 10.

C. Triceps mikpuo: Malite n'ọnọdụ oche dị n'elu azụ, ụkwụ kwụ ọtọ n'ala, ikpere na-atụ elu, na ọbụ aka n'ala jiri mkpịsị aka na-atụ aka na glutes. Welite úkwù gị na ikpere ikpere gị ozugbo laghachi na ala ahụ dị sentimita ole na ole. Pịa n'ime ala ka aka kwụ ọtọ. Mee ugboro 10.

Usoro Plank

A. Plank gbadaa nkịta: Malite n'ọnọdụ dị elu. Na-ekupụ ume ma tụgharịa úkwù azụ n'ebe nkịta dị ala, na-eme ka "V" gbadara agbada na ahụ. Kukuo ume ma tụgharịa gaa n'ihu azụ na plank. Mee ugboro 10.

B. Onye na-arị ugwu ugwu nwayọ: Site na plank dị elu, jiri ụkwụ aka nri gaa n'ihu ihe dị ka sentimita ole na ole n'azụ aka nri, wee jiri ụkwụ aka ekpe kwugharịa. Sịgharịa ụkwụ aka nri azụ na plank, kwụghachi ụkwụ aka ekpe azụ na plank. Tinyegharịa maka 30 sekọnd.

C. Shin mgbata: Site n'ọkwa dị elu, gaa n'aka ekpe gaa na etiti ma gbatịa aka nri gị n'ihu. Mwepụ ume na ibugharị hips azụ na nkịta na-agbada, na-eme ahụ "V" n'akụkụ-ala, wee rute aka nri gaa ncha aka ekpe. Kuuku ma tụgharịa gaa n'ihu azụ na plank, ogwe aka nri gbatịpụrụ n'ihu. Mee ugboro 10.

Mee sekọnd iri atọ nke ndị na -arị ugwu dị nwayọ ma ọ bụ na -agba ọsọ, wee megharịa taps shin n'akụkụ nke ọzọ, wee were sekọnd 30 nke ndị na -arị ugwu ngwa ngwa ma ọ bụ ngwa ngwa.

Usoro kwụ ọtọ

A. Ụkwụ: Guzo na ụkwụ obosara n'úkwù na ogwe aka n'elu, biceps site na ntị. Nọdụ ala hips azụ na ikpere ikpere n'ime squat. Mee ugboro 10.

B.Emegharịrị burpee: Guzo. Kpọọ gaa n'ihu tinye nkwụ n'ọbụ n'ala n'ihu ụkwụ. Kpatụ ụkwụ laghachi azụ na stek dị elu, tinyezie ha n'ihu aka wee guzoro. Tinyegharịa maka 30 sekọnd.

C. Relevé squat: Guzo na obosara obosara ukwu na ogwe aka dị n'elu, biceps site na ntị, ma bulie ikiri ụkwụ nri ka ọ dabara na bọl nke mkpịsị ụkwụ aka nri. Nọdụ ala hips azụ na ikpere ikpere n'ime squat. Mee ugboro 10.

Mee 30 sekọnd nke burpees, na-agbakwunye na-awụli elu ma ọ bụrụ na ọ ga-ekwe omume. Tinyegharịa squat relevé, na-eme ugboro 10 na-ebuli ikiri ụkwụ na-abụghị nke ọzọ, wee mee 30 sekọnd nke burpees na-agbakwụnye ịrị elu na ịkwanye elu ma ọ bụrụ na ọ ga-ekwe omume.

Isiokwu Isiokwu

A. tabletop naa: Malite n'ọnọdụ tebụl na ikpere na ikpere. Kụọ ụkwụ aka nri gị n'akụkụ wee dọghachi ya azụ, dị ka a ga -asị na ọ na -agba n'ime mmiri. Mee ugboro 10.

B. Plank: Malite n'ọnọdụ dị elu. Jide maka sekọnd 30.

Tinyegharịa A na B, na -agba n'akụkụ nke ọzọ.

Mee otu agba nke Triple Combo, wee megharịa usoro tebụl. Zuo ike maka sekọnd 30.

Mwụpụ Series

A. Nwa ehi na-eweli: Guzo na obosara obosara ukwu na mkpịsị ụkwụ na-atụ aka n'ihu. Welie ikiri ụkwụ ka ị banye na bọọlụ ụkwụ, hụ na nkwonkwo ụkwụ anaghị apụ apụ apụ. Belata azụ na ọnọdụ mmalite. Mee ugboro 10. N'ime usoro nke abụọ, tụọ mkpịsị aka gị n'akuku 45. N'ime usoro nke atọ, bulie elu n'obosara ụkwụ wee tụgharịa n'ọnọdụ sumo squat. N'ime nkeji nke anọ, mee sumo wụpụ squats site n'ọkwa a sara mbara.

B. Na -atụgharị squats na -awụlikwa elu: Guzo na obosara obosara ukwu. Nọdụ ala n'úkwù ma gbadaa ikpere n'ime squat, wee wụpụ, na-atụgharị 90 degrees n'aka nri, na-agbada na squat ọzọ. Tinyegharịa ruo mgbe ihu n'ihu gị ọzọ. Ntụziaka ọzọ maka otu nke ọ bụla.

C. Ụkwụ ọsọ ọsọ: Na ikpere n'ala, gbapụ ngwa ngwa site n'otu ụkwụ gaa na nke ọzọ maka 30 sekọnd.

Mee 4 set. Mee otu agba nke Triple Combo. Zuo ike maka sekọnd 30.

Usoro Push-Up

A. Nsụgharị elu: Malite na ọkwa elu dị elu na aka gị sara mbara. Rụgharịa n'ikpere aka n'akụkụ ka ọ dị ala, wee pịa n'ọbụ aka ka ịlaghachi n'ọnọdụ mmalite. Mee ugboro 10.

B. Jaak-plank jaak: Site na plank dị elu, zọpụ ụkwụ aka nri site na sentimita ole na ole, wee tinye ụkwụ aka ekpe na sentimita ole na ole, wee banye ụkwụ aka nri banye na ụkwụ ekpe. Tinyegharịa maka sekọnd 30.

C. Triceps nkwalite: Malite n'ọnọdụ dị elu nke nwere nkwụ n'okpuru ubu. Benduo ikpere aka gị azụ azụ na ala ala, wee pịa n'ọbụ aka ka ịlaghachi n'ọnọdụ mbụ gị. Mee ugboro 10.

D. plank jaak: Site na plank dị elu, kwụpụ ụkwụ aka nri site na sentimita ole na ole, wee si n'ụkwụ aka ekpe pụta ihe dị ka sentimita ole na ole, wee banye n'ụkwụ aka nri ma banye n'ụkwụ aka ekpe. Tinyegharịa maka sekọnd 15. Mgbe ahụ mee mkpọchi mkpọchi oge niile, na -amịpụ ụkwụ abụọ na n'ime n'otu oge. Tinyegharịa maka 15 sekọnd.

Akụkụ Plank Series

A. Akụkụ osisi ụkwụ ebuli: Malite na ọnọdụ plank n'akụkụ aka nri na ikpere aka nri n'ala na hip weliri elu. Welie ụkwụ aka ekpe kwụ ọtọ n'ikuku, wee jiri nwayọọ nwayọọ gbadaa azụ n'ala. Mee ugboro 10.

B.Mikpuo mkpịsị ụkwụ akụkụ osisi: Site na ọnọdụ a, welie ụkwụ aka ekpe kwụ ọtọ gaa n'ihu na azụ iji mee obere okirikiri, dị ka a ga-asị na ị na-etinye mkpịsị ụkwụ n'ime mmiri. Mee ugboro 10.

C. Akụkụ ikiri ụkwụ na -adọkpụ: Site na ọnọdụ a, kụọ ụkwụ aka ekpe gị kwụtụ ntakịrị wee dọrọ ikiri ụkwụ gị gafee n'ala, na -ehulata ụkwụ gị ka ọ na -ada, wee laghachi n'akụkụ osisi. Mee ugboro 10.

Tinyegharịa n'akụkụ nke ọzọ.

Usoro Abs

A. Na -apụ apụ: Malite ịnọdụ ala n'ala, ọbụ aka n'ala n'azụ hips, mkpịsị aka na-atụ aka na glutes. Welie ikiri ụkwụ n'ala ma gbatịa ụkwụ gaa n'ihu, na -atụkwasị anụ ahụ azụ ntakịrị. Bịeta ikpere na ihu obi, gbatịa ka ịmalite ntigharị ọzọ. Mee ugboro 10.

B. Russian agbagọ: Site na ọnọdụ a, welie ikiri ụkwụ ka shins na-adakọ n'ala ma welie aka iji jide n'ihu obi. Bugharịa anụ ahụ iji pịa mkpịsị aka nri, wee gaa n'aka ekpe. Tinyegharịa maka 30 sekọnd.

C. Reverse tabletop: Malite na tebụl okpokoro azụ, ụkwụ adị larịị n'ala, ikpere na -atụ aka, na aka n'ala na -egosi mkpịsị aka. Welite úkwù iji mepụta ahịrị kwụ ọtọ site n'ubu ruo n'ikpere. Jide 15 sekọnd.

Tinyegharịa A ruo C.

D. Ụkwụ ala: Dinara ihu n'ihu n'ala na -agbatị ụkwụ ruo n'uko ụlọ, na -agbatị ụkwụ n'úkwù ma na -agbatị ụkwụ. Jiri nwayọọ nwayọọ gbadaa ụkwụ n'ala, wee welie ya ka ịlaghachi n'ọnọdụ mmalite. Mee ugboro 10.

E. Hip ebuli: Dinara ihu n'ihu n'ala na -agbatị ụkwụ ruo n'uko ụlọ, na -agbatị ụkwụ n'úkwù ma na -agbatị ụkwụ. Megharịa ụkwụ ntakịrị gaa n'ihu n'elu elu ma tinye abs iji bulie hips obere sentimita ole na ole n'ala. Mee ugboro 10.

F. Ịnyịnya ígwè crunch: Dinaa ihu n'ala, gbatịa ụkwụ ya, na -efegharị sentimita ole na ole n'ala na aka n'azụ isi, ikpere aka na -atụ aka. See ikpere aka ekpe n'akụkụ igbe, na-atụgharị ubu iji metụ ikpere aka nri ruo ikpere aka ekpe. Gbanwee, gbatịa ụkwụ aka ekpe na ịbịaru ikpere aka nri banye. Tinyegharịa maka sekọnd 30.

G.Mkpa: Dina ihu n'ala, jiri ụkwụ gbatịa, ụkwụ na agụba ubu na-efegharị ihe dị ka sentimita ole na ole n'ala. Welie ụkwụ aka nri n'elu hips ma jiri nwayọ jide nwa ehi. Gbanwee, na -agbada ụkwụ aka nri ka ọ na -amatụ ma na -agbatị ụkwụ aka ekpe n'elu hips. Nke ahụ bụ 1 rep. Mee ugboro 10.

Nyochaa maka