Pyramid HIIT Workout Formula nke na -ewuli metabolism ngwa ngwa

Ndinaya

• Pyramid 1
• Pyramid 2
• Pyramid 3
• Nyochaa maka

Amy Dixon, onye na-emepụta ihe na-egbu egbu ọhụrụ Firestarter klas na Equinox na Los Angeles na-ekwu, "mmega ahụ a bụ ihe na-egbuke egbuke nke cardio."Klaasị ahụ ga-akwagide maka 15, mgbe ahụ 30, mgbe ahụ sekọnd 45 na nnukwu ike-wee laghachi "pyramid" maka 45, 30, na 15 sekọnd-na naanị sekọnd 15 izu ike n'etiti.

"N'ihi na ị naghị agbake n'ụzọ zuru ezu n'etiti usoro, ị na-arụ ọrụ n'ogo nke ike nke ga-eme ka ị dịkwuo mma ma melite arụmọrụ gị," Dixon na-ekwu. Na mgbakwunye, ị ga-ere nnukwu kalori n'okporo ụzọ na mgbatị ahụ. (Nke a bụ ihe ọzọ gbasara otu esi eme ka oge ezumike dị elu n'oge HIIT.)

Pyramid ọ bụla (chee ya dị ka obere sekit) nwere mmega ahụ ọzọ na-agbanwe agbanwe nke na-elekwasị anya n'ahụ ahụ n'ụzọ dị iche iche. Nke ahụ pụtara na ị gaghị enwe ike ịgwụ gị n'oge nkeji oge ọ bụla nke na ị nweghị ike inye ya ihe niile.

Ị ga -ewepụta pyramid atọ. Mgbe nke ọ bụla gasịrị, ọ ga-adị gị ka ị gbasiri ike nke ukwuu nke na ịchọrọ ịkwụsị ma gbakee kpamkpam. Kama, ị ga-eme nkeji abụọ na nwayọ nwayọ tupu ị gafee na pyramid ọzọ.

"Nnyocha na-egosi na mgbake na-arụ ọrụ sitere na nkeji abụọ ruo anọ bụ ebe dị ụtọ maka ime ka ahụ gị dị njikere iji dozie oge ọzọ n'ogo dị elu," Dixon na-akọwa. (Nkwụghachi ọrụ ziri ezi dị mkpa n'ụbọchị ezumike kwa, FYI.) Na njedebe nke nnọkọ a, a ga-akụri akwara ikpeazụ ọ bụla n'ụdị. Na metabolism gị? Ọ ga -abụ ọkụ.

Ị ga -achọ: Obere nzọụkwụ iji tụọ elu na-ebuli elu ma ọ bụ ala (nhọrọ)

Otu o si arụ ọrụ: Malite na ikpo ọkụ. Mechaa pyramid nke ọ bụla otu ugboro, na -atụgharị n'etiti mmega ahụ A na B maka oge dị iche iche yana izu ike 15 mgbe oge ọ bụla gachara. Mgbe ịmechara pyramid ọ bụla, gbakee maka nkeji 2 n'ụzọ dị mfe iji belata ike site na ịga n'ihu na azụ (ma ọ bụ ịgba ọsọ maka nkeji 1, wee na-eme skaters maka nkeji 1).

Kpoo ahụ ọkụ: Mee 30 sekọnd nke ọ bụla n'akụkụ squats na-atụgharị n'akụkụ (nzọụkwụ aka nri gaa n'aka nri, mkpịsị ụkwụ na-eche ihu n'ihu, ma gbadaa ikpere aka nri ka ọ gbadaa n'ime squat na ụkwụ aka ekpe kwụ ọtọ; laghachi na mmalite, gbanwee akụkụ, ma kwugharịa), triceps mgbali elu, mpịachi ihu n'ihu (metụ mkpịsị aka aka n'ala ma ọ bụrụ na ọ ga-ekwe omume) na mgbatị ụkwụ (guzoro, na-agbada azụ azụ), na mgbanye mgbatị ụkwụ na ikpere elu. Tinyegharịa.

Pyramid 1

Nkwa Spider Lunge

A. Malite n'ala na plank n'ọbụ aka.

B. Wụgharịa ụkwụ aka ekpe gaa na mpụga aka ekpe ka ị na -emetụ aka ekpe aka n'ubu aka nri.

C. Weghachite ọbụ aka ekpe na mmalite, wee gbanwee ụkwụ (ụkwụ aka ekpe azụ, ụkwụ aka nri na-aga n'ihu na mpụga aka nri) wee weta aka nri gaa n'ubu aka ekpe. Gaa n'ihu na-atụgharị ozugbo enwere ike.

AKWỤKWỌ AKWỤKWỌ: Jiri aka mee obere usoro ahụ kama ime n'ala.

Nduku na-ekpo ọkụ

A. Guzoro n'ụkwụ dị anya karịa obosara hip.

B. Kpatụ ụkwụ aka ekpe gaa n'etiti ahịrị ahụ, wee pụta ozugbo ka ọ malite ọnọdụ. Gbanwee n'akụkụ; kwugharịa.

C. Gaa n'ihu, na -amị ogwe aka dị ka a ga -asị na ị na -agba ọsọ ma na -agagharị ngwa ngwa o kwere mee.

MGBE ECHICHE: Malite site na ịgbatị ụkwụ gị. Kpatụ ụkwụ aka ekpe n'elu nzọụkwụ, wee doghachi ụkwụ azụ azụ n'akụkụ aka ekpe nke nzọụkwụ ka ị na-emetụ ụkwụ aka nri n'elu nzọụkwụ. Gaa n'ihu.

Pyramid 2

Iguzo ogologo wuo

A. Guzoro n'ụkwụ dị anya karịa obosara hip.

B. Gaa n'ihu ruo oke o kwere mee, jiri ikpere dị nro rute.

C. Shuffle laghachi na ọnọdụ mbido, wee mee mmụba azụ.

D. Tinyegharịa, na -agagharị ngwa ngwa o kwere mee.

AKWỤKWỌ AKWỤKWỌ: Kama ịwụ elu, weta aka ekpe na ikpere aka nri n'akụkụ obi, na -emetụ aka aka na ikpere.

ỌKỤKWU: Kpọọ isi ka ị na-amali n'ihu.

Mogul

A. Site na iguzo, kwụpụ aka ekpe n'aka ekpe.

B. Wụpụ ụkwụ aka nri iji zute aka ekpe wee metụ mkpịsị aka gị n'ala. Bugharịa ogwe aka abụọ azụ ka ị na-agbada.

C. Gbanwee n'akụkụ; kwugharịa. Gaa n'ihu na-atụgharị ozugbo enwere ike.

MKWUO: Mpịakọta n'ihu site na iguzo ọtọ, ikpere na-ehulata ntakịrị, ma tinye aka na nzọụkwụ, ubu kpọmkwem n'elu nkwojiaka na ụkwụ dị nnọọ n'aka ekpe nke nzọụkwụ ahụ. Wulie elu, na -etinye ibu ahụ n'aka ma na -amali elu n'akụkụ aka nri. Tinyegharịa, na-emegharị ngwa ngwa o kwere mee.

Pyramid 3

Gbanwee igba

A. Guzosie ike n'ụkwụ n'obosara ubu, ogwe aka na-ehulata, aka na agba.

B. Malie ka ị na-agba ụkwụ aka ekpe gaa n'ihu, wee gbanwee, na-agba ụkwụ aka nri gaa n'ihu mgbe ị datuchara.

C. Gaa n'ihu n'ịtụgharị ngwa ngwa o kwere mee.

Kpebie ala: Kama ịwụli elu, gaba n'ihu, na-akpụ akpụ n'ihu. Laghachi n'ọnọdụ mmalite. Gbanwee n'akụkụ ma megharịa.

Agbanwe nkeji iri na ise gaa n'ọkwa okpukpu abụọ

A. Guzo na ụkwụ n'obosara úkwù, ikpere na-ehulata ntakịrị.

B. Malie elu, na-eme ntụgharị nkeji nkeji gaa n'aka ekpe, na-agbada na ikpere dị nro, wee wụghachi azụ n'ọnọdụ mmalite.

C. Buli elu, na -adaba na nri ehihie na ụkwụ aka ekpe na -aga n'ihu, na -ehulata ikpere ya abụọ ruo ogo 90. Tinyegharịa ịwụ elu ezumike, na -atụgharị ụkwụ n'etiti elu ka ọ were ụkwụ aka nri gaa n'ihu.

D. Laghachi n'ọnọdụ mmalite. Tinyegharịa usoro, tụgharịa gaa n'aka nri. Gaa n'ihu, na -agagharị ngwa ngwa o kwere mee.

Nyochaa maka