Ọrụ mgbatị ahụ nwere nkwalite nke na-eme ka isi gị sie ike

Ndinaya

• Sekit 1
• Air Squat ka squat Jump
• Ndị na-arị elu Plank Tap
• Triceps Push-Up/Hip Dip/Leg Left
• Knee-gaa n'ikpere aka
• Sekit 2
• Mkpesa Lunge Plyo
• Dọba elu/gbada na Jacks
• Na-ebugharị Plank Lateral ka ọ bụrụ Push-Up
• Kpatụ akụkụ akụkụ
• Sekit 3
• Sumo Squat/ Sumo Squat Jump
• Na -akpụ akpụ Panther Plank
• Ntugharị Mbutu/Nwagharị Na-aga n'ihu Plank
• Nweta Plank
• Nyochaa maka

Site na klaasị barre ruo ebe ị ga-ama ụlọikwuu, planks dị ebe niile-nke ahụ bụ n'ihi na ọ nweghị ihe na-akụ ha maka iwusi ike gị ike, ka onye na-enye ọzụzụ Kira Stokes kwuru, onye mepụtara ụzọ echekwara, usoro ọzụzụ siri ike. "Ụkpụrụ akwara [gụnyere abs, azụ, na glutes] na-eme ka mmegharị ahụ gị niile dị," Stokes na-ekwu. "Ime ka ha dị elu ga-eme ka arụmọrụ gị dịkwuo mma, gbochie mmerụ ahụ, ma mee ka ọ dị mfe ime ihe kwa ụbọchị." Ọ bụghị ikwu cinch n'úkwù gị. (Jumpstart flat flat site na ịmara nri kacha mma na kacha njọ maka ha.)

Ma plank static adịghị ọkwa dị elu na ọnụ ọgụgụ calorie na-ere ọkụ, ya mere, maka ngwa ngwa HIIT a, Stokes na-eme ka nsụgharị na-akpụ akpụ na-ahapụ gị ka ị na-ere ọkụ mgbe ị na-eguzosi ike ma gbakwunyere ụfọdụ plyometric bursts iji mee ka ihe dịkwuo ọkụ. Ozi gị site na nke ọ bụla n'ime obere sekit atọ ahụ: "Na-aga n'ihu ka ọnụọgụ obi gị guzoro wee maliteghachi metabolism gị," ka ọ na-ekwu.

Jide n'aka na bọọdụ gị nọ n'isi: Nke mbụ, aka gị ma ọ bụ ogwe aka gị kwesịrị ịdị n'okpuru ubu gị ozugbo. Tụgharịa ubu gị azụ, sere otubo gị ka ọ na -aga azụ azụ gị, na -amanye glute gị (nke ukwuu ka isi gị wee dị larịị), tụbakwa pelvis gị ka ọ dabara n'úkwù gị, ka Stokes kwuru. Ọ na-akọwa, "Nke a na-echebe ọkpụkpụ azụ gị ma nyere gị aka itinye aka na glutes ka ị kwụsie ike n'azụ gị yana abs gị," ka ọ na-akọwa. N'ikpeazụ, tinye quads gị ma gafere ikiri ụkwụ gị ka ịgbatị ụmụ ehi gị. Enwetara akwụkwọ ndenye gị? Ọ dị mma- ị dịla njikere izute plank ahụ. (Ịhụ ihe Kira na-arụ n'anya? Na-esote, lelee ihe ịma aka plank ụbọchị 30 o kere maka ya Ọdịdị.)

Ị ga -achọ: a ute bụ ịnara.

Otu o si arụ ọrụ: Mee nke ọ bụla n'ime sekit atọ ahụ ugboro abụọ tupu ịkwaga na nke na-esote.

Sekit 1

Air Squat ka squat Jump

A. Guzo n'ụkwụ gbatịrị obosara karịa obosara hip, ogwe aka n'akụkụ.

B. Mee 1 squat. Ozugbo mee 1 squat ima elu.

C. Gaa n'ihu ngbanwe maka sekọnd 30

Ndị na-arị elu Plank Tap

A. Malite n'ala na plank n'ọbụ aka. Kpatụ aka nri n'ubu aka ekpe. Gbanwee n'akụkụ; kwugharịa. Tinyegharịa.

B. Mgbe ahụ dọpụta ụkwụ aka nri gbadara agbagọ n'ebe igbe; gbanwee akụkụ, megharịa. Tinyegharịa.

C. Gaa n'ihu na mgbata ubu ọzọ na ndị na-arị ugwu maka sekọnd 45.

Triceps Push-Up/Hip Dip/Leg Left

A. Malite n'ala na plank n'ọbụ aka. Mee 1 mbuli elu.

B. Bugharịa ịdị arọ gaa n'aka nri wee tụgharịa n'ime mbadamba n'akụkụ aka nri, na -atụkọta ụkwụ. Wepu hips 2 ruo 3 sentimita. Laghachi n'akụkụ osisi. Tinyegharịa.

C. Welie ụkwụ aka ekpe ihe dịka ụkwụ abụọ, wee gbadaa. Tinyegharịa.

D. Lọghachi na mmalite. Mee 1 push-elu wee gbanwee akụkụ (akụkụ plank na nkwụ aka ekpe); megharịa usoro dum.

E. Gaa n'ihu maka nkeji 1.

Mee ka ọ daa: Mgbe ị nọ na plank n'akụkụ, hapụ ebuli ụkwụ wee laghachi ozugbo ka ịmalite.

Knee-gaa n'ikpere aka

A. Malite n'ala n'elu ogwe aka. Weta ikpere aka nri ehulata ka imetụ ikpere aka nri aka.

B. Lọghachi na mmalite. Gbanwee n'akụkụ; kwugharịa.

C. Gaa n'ihu na-atụgharị n'akụkụ maka 30 sekọnd.

Nkwalite: Mgbe i wetachara ikpere n'ikpere aka, gbatịa ụkwụ gị azụ, na -efegharị ụkwụ 2 sentimita asatọ n'elu ala ruo sekọnd abụọ. Gaa n'ihu n'otu akụkụ maka sekọnd iri na ise. Gbanwee n'akụkụ; kwugharịa.

Sekit 2

Mkpesa Lunge Plyo

A. Jikọta ụkwụ ọnụ, aka n'úkwù ka ịmalite. Kwụpụ ụkwụ aka nri n'obosara gaa na nri (mkpịsị aka na -atụ n'ihu), na -ehulata ụkwụ aka nri 90 degrees (ụkwụ aka ekpe kwụ ọtọ).

B. Lọghachi na mmalite. Tinyegharịa, oge a na-amali elu ịlaghachi ka ịmalite.

C. Gaa n'ihu na-atụgharị n'akụkụ nku ume na mpụta mpụta-malie maka sekọnd 30. Gbanwee n'akụkụ; kwugharịa.

Dọba elu/gbada na Jacks

A. Malite n'ala na plank n'ọbụ aka. Hụda aka aka nri gị, akaekpe.

B. Pịa azụ ruo n'ọbụ aka nri, wee hapụ ya. Gbanwee n'akụkụ; kwugharịa.

C. Na -esote, hop ụkwụ n'obosara, tinyezie ya ozugbo ka ịmalite. Tinyegharịa.

D. Gaa n'ihu na-atụgharị elu-ala na jacks plank maka nkeji 1.

Na-ebugharị Plank Lateral ka ọ bụrụ Push-Up

A. Malite n'ala na plank n'ọbụ aka. N'otu oge na-aga aka nri na ụkwụ n'aka nri, na-esote aka ekpe na ụkwụ aka ekpe. Tinyegharịa.

B. Mee otu nkwụsị. Gbanwee n'akụkụ; kwugharịa.

C. Gaa n'ihu na ngbanwe maka nkeji 1.

Nkwalite: Jiri 1 burpee dochie ihe na-akwalite.

Kpatụ akụkụ akụkụ

A. Malite n'ala na plank n'ihu aka. Bugharịa ịdị arọ n'egedege ihu aka nri ya wee tụgharịa banye n'akụkụ osisi aka nri, na -atụkọta ụkwụ.

B. Kpatụ ụkwụ aka ekpe gaa n'ala n'ihu anụ ahụ, emesia n'azụ gị.

C. Gaa n'ihu na mgbata mgbata n'ala maka sekọnd 30. Gbanwee n'akụkụ; kwugharịa.

Mbelata: Site n'akụkụ osisi, kpatụ ụkwụ aka ekpe gaa n'ala n'ihu ahụ maka sekọnd 15. Kpatụ ụkwụ aka ekpe gaa n'ala n'azụ gị maka sekọnd iri na ise. Gbanwee n'akụkụ; kwugharịa.

Sekit 3

Sumo Squat/ Sumo Squat Jump

A. Guzo n'ụkwụ gbatịrị obosara karịa obosara hip, mkpịsị ụkwụ tụgharịrị ogo 45, ogwe aka n'akụkụ.

B. Mee 1 squat. Ozugbo mee 1 squat ima elu.

C. Gaa n'ihu n'ịtụgharị maka sekọnd 30.

Na -akpụ akpụ Panther Plank

A. Malite n'okwa tebụl na ikpere weliri inch abụọ n'ala.

B. N'otu oge na-aga n'aka nri na ụkwụ aka ekpe n'ihu 2 sentimita asatọ, wee gaa aka ekpe na ụkwụ aka nri. Gaa n'ihu maka usoro atọ.

C. Lọghachi na mmalite. Welie aka nri na ụkwụ aka ekpe n'ala, na -emetụ aka nri aka n'ikpere aka ekpe. Gbanwee n'akụkụ; ikwugharị usoro. Tinyegharịa.

D. Na-esote, gbatịa aka nri na ụkwụ aka ekpe azụ azụ 2 inch, mechaa aka ekpe na ụkwụ aka nri. Gaa n'ihu maka usoro atọ.

E. Lọghachi na mmalite. Bend ogwe aka ka ha na -atụtụtụtụ aka na ọgịrịga ka ọ gbadata anụ ahụ na sentimita ole na ole, wee pịa azụ. Tinyegharịa.

F. Tinyegharịa usoro a dum ugboro ole ị nwere ike maka nkeji 1.

Mee ka ọ daa: Site na tebụl dị n'elu (jiri ikpere welie elu), welie aka nri na ụkwụ aka ekpe n'ala 2 sentimita asatọ. Jide 3 ruo 5 sekọnd. Gbanwee akụkụ, na-ebuli aka ekpe na ụkwụ aka nri. Jide 3 ruo 5 sekọnd. Gaa n'ihu n'ịtụgharị maka nkeji 1.

Ntugharị Mbutu/Nwagharị Na-aga n'ihu Plank

A. Malite n'ala na plank n'ihu aka. Tụda mkpị aka nri gaa n'aka nri, wee tinye aka ekpe gaa n'aka ekpe. Tinyegharịa ugboro abụọ.

B. Na -aga ụkwụ n'ụkwụ, na -atụgharị hips azụ ma na -agbago n'ọnọdụ nkịta ala. Jiri ụkwụ laghachi azụ na plank.

C. Gaa n'ihu mgbatị mgbatị ụkwụ na nkịta ala maka nkeji 1.

Nweta Plank

A. Malite n'ala na plank n'ọbụ aka.

B. Gbatịa aka nri gaa n'ihu na ụkwụ aka ekpe azụ; jide 2 sekọnd. Gbanwee n'akụkụ; kwugharịa.

C. Gaa n'ihu na-atụgharị akụkụ maka otu nkeji.

Nkwalite: Site na plank, setịpụ aka nri gị n'ihu na ụkwụ aka ekpe azụ. Weta ikpere aka nri na ikpere aka ekpe, wee gbatịa azụ azụ. Gbanwee n'akụkụ; kwugharịa. Gaa n'ihu na-atụgharị akụkụ maka otu nkeji.

Nyochaa maka