Weghachite ike ị na-ere calorie gị

Ndinaya

• CIRCUIT A
• ỤLỌDỤ B
• Nyochaa maka

AHỤ zuru oke (nkeji 20)

Nke a na-eme ka ọ dị elu na-akpụ akpụ na-enyere gị aka inweta nkwalite ahụ na-adịgide adịgide site n'ịrụ ahụ ike, mana ọ na-emekwa ka calorie gị na-ere ọkụ n'ezie - ka ị nweta ihe kacha mma nke ụwa abụọ. Erica Miller chepụtara, onye na-enye ọzụzụ na Atlanta, Georgia, mgbatị ahụ na-adaba uru akwara gị niile na obere vidiyo ngwa ngwa-ị ga-ezu ike naanị 20 sekọnd n'etiti usoro. Otu esi eme ya

Ị ga-achọ bọọlụ ọgwụ dị kilogram 6 na ụgbọ elu steepụ. Kpoo ọkụ maka nkeji ise site na ịrịgo na mgbago steepụ, wee mee sekit A ugboro abụọ sochiri sekit B. Na-ezu ike maka sekọnd 20 n'etiti mgbatị ahụ na sekọnd 60 n'etiti sekit. Jio jụụ site na ịga ije nkeji ise.

CIRCUIT A

Egwuregwu bọọlụ atọ

(mmegharị akụkụ atọ)

Na -arụ ọrụ ụkwụ, butt, na abs

Mee mmegharị atọ a na-esote azụ na azụ:

1. Ije ije lunges na ighikota:

Jide bọọlụ ọgwụ n'ihu gị n'ogo obi. Jiri ụkwụ aka ekpe gaa n'ihu, jide n'aka na ikpere aka ekpe ga -anọ n'elu nkwonkwo ụkwụ ekpe. Na-eme ka azụ gị kwụ ọtọ, gbagọọ isi wee wetuo bọọlụ ahụ n'èzí úkwù aka ekpe [egosiri n'elu]. Bilie ka ịlaghachi ka ịmalite wee jiri ụkwụ aka nri na -aga n'ihu wee belata bọọlụ n'akụkụ aka nri. Mee 2 lunges na ụkwụ ọ bụla.

2. Ụkụ akwara:

Jiri aka abụọ jide bọọlụ ọgwụ ahụ n'elu, ogwe aka kwụ ọtọ, ma were ụkwụ aka ekpe gaa n'ihu ka apata ụkwụ aka ekpe dabara n'ala [e gosiri n'okpuru]. Bilie ma wedata ala ọzọ (alaghachila azụ ịmalite). Mee pulses 4, wee gbanwee ụkwụ ma kwugharịa.

3. Ndị na -arị ugwu:

Banye n'ọnọdụ plank, nkwojiaka dabara n'okpuru ubu (ma ọ bụ tinye aka na bọọlụ ọgwụ). Weta ikpere aka nri gị n'akụkụ aka nri gị [egosiri n'okpuru], mgbe ahụ, na ngagharị dị larịị, wụpụ ikpere aka ekpe elu na ụkwụ aka nri iji mezue 1 rep. Mee 4 reps.

Tinyegharịa usoro a ugboro 6 na -enweghị ezumike iji mezue setịpụrụ 1, zuo ike maka sekọnd 20, wee gaa n'ihu na Shuffle ma gbuo.

4. Shuffle na squat

Na-arụ ọrụ ụkwụ na butt

Banye n'egwuregwu ahụ, jiri ụkwụ gbasapụ obosara (ma ọ bụ ebe ọ bụla ị chere na ọ kacha nwee oke), ikpere na-ehulata, anụ ahụ na-aga n'ihu n'ihu, na ogwe aka gị na-atọpụ n'akụkụ gị ma ọ bụ n'ihu gị. Gwagharịa n'aka nri maka ụkwụ 30 [A - egosiri n'okpuru n'aka ekpe], laghachikwa n'ọnọdụ mmalite gị. Guzo na obosara obosara ụkwụ ma gbawaa ruo mgbe apata ụkwụ yie ala. Tinye aka gị n'úkwù gị, wulie elu [B - egosiri n'okpuru aka nri], daa nwayọọ nwayọọ, ma laghachi na squat. Mee 5 jumps.

Tinyegharịa mmegharị ugboro isii na-enweghị izu ike iji wuchaa 1 setịpụ, zuru ike maka sekọnd 20, wee gaa n'ihu na Squat-thrust na push-elu.

5. Ịgbanye aka na ịkwanye

Na-arụ ọrụ butt, abs, na chest

Guzo na obosara obosara ụkwụ gị, gbuo ikpere ma tinye aka gị n'ala ozugbo n'ihu ụkwụ gị. Weghachi azụ n'ụkwụ ka ị kwụ ọtọ, mee mgbali elu [egosiri n'okpuru); gbadaa na ikpere gị ma ọ bụrụ na ọ dị mkpa. Wụpụ ụkwụ gị azụ n'aka gị wee bilie iji mezue 1 rep. Mee ugboro 10.

6. Ịtụlite plank

Na-arụ ọrụ abs, ala azụ, na glutes

Debe onwe gị n'ala n'elu aka gị (n'okpuru n'okpuru ubu) na mkpịsị ụkwụ gị. Nkwekọrịta abs gị ka ahụ gị sie ike ma kwekọọ site na isi ruo n'ikiri ụkwụ. Idebe ụkwụ aka nri gị kwụ ọtọ, welie ya n'ala site na sentimita ole na ole [nke dị n'okpuru]. N'ụkwụ dị ala ka ị kpatụ mkpịsị ụkwụ gị n'ala, bulie ọzọ, ma kwugharịa.Mee elu 10, wee gbanwee ụkwụ ka ịmechaa.

ỤLỌDỤ B

1. Nzọụkwụ-squats

Na-arụ ọrụ ụkwụ na butt

Guzoro n'ihu steepụ, tinye ụkwụ aka ekpe gị na nke mbụ ma ọ bụ nke abụọ ka ikpere aka ekpe gị wee gbuo ogo 90. Bilie na steepụ, wee gbuo ikpere aka ekpe gị wee metụ ụkwụ aka nri gị ala n'ala nkenke, dozie ụkwụ aka ekpe ọzọ wee megharịa. Mee 25 reps, wee gbanwee n'akụkụ iji mezue setịpụ.

2. steepụ na-agba ọsọ

Na-arụ ọrụ ụkwụ na butt

Gbaa elu na rịdata elu nke steepụ ruo mgbe ị rịgoro (na rịdata) mkpokọta steepụ 50. 3. Ụkwụ ngwa ngwa

Na -arụ ọrụ n'ụkwụ, na isi

Jiri naanị steepụ nke mbụ, jiri ụkwụ aka nri gị gbagoro, jiri aka ekpe gị, jiri aka nri gị gbadata na aka ekpe gị ozugbo enwere ike. Mee 15 reps (elu, elu, ala, ala bụ 1 rep). (Gbanye ụkwụ ndu oge ọ bụla ị na-agafe na sekit.)

4. Mawụlikwa elu

Ọ na -arụ ọrụ n'ụkwụ, isi, obi na abs

Guzo n'ihu steepụ, wụlie elu ma jiri nwayọ daa ụkwụ gị abụọ na nzọ ụkwụ mbụ. Maliteghachi azụ, wee kwụsie ike n'ubu n'obosara n'akụkụ nke mbụ ma ọ bụ nke abụọ, mee ka ụkwụ gị laghachi azụ ka ịbanye n'ọnọdụ plank, wee mee elu. Welie elu guzoro ọtọ, megharịa usoro ugboro iri.Ugboro abụọ (nkeji 45)

Ka ọ dị ugbu a, ikekwe achọpụtala na naanị ịpụ na igwe cardio nwere ike ọ gaghị anapụta kalori kacha ọkụ n'oge ma ọ bụ mgbe nnọkọ gị gasịrị, mana nke ahụ apụtaghị na cardio agaghị emezigharị metabolism gị. Isi ihe bụ ike, ka David McGarry, onye isi ahụike nke Cooper Aerobics Center dị na Craig Ranch na McKinney, Texas, kwuru, onye mepụtara usoro a. Atụmatụ ya chọrọ ka ị kwadoo nnukwu mbọ (RPE 7) maka nkeji iri na ise, gbakee, wee megharịa ya. Ọtụtụ ọmụmụ egosila ọkwa mbọ a siri ike, mana ọ naghị esiri gị ike na ị nweghị ike idobe ya maka nkeji iri na ise ma ọ bụ 20-nwere ike ịbawanye nrịba gị. Ụzọ ọzọ doro anya iji mee ka ihe dị elu: ikewa nnọkọ dị elu n'ime nkeji nkeji abụọ-nkeji iri na ise, nke ọ bụla na-eme n'oge dị iche iche nke ụbọchị, kama naanị otu mgbatị ahụ nkeji 30-dị ka ọmụmụ na Mahadum Kansas si kwuo.Otu esi eme ya

Jiri igwe ịgba ọsọ, elliptical, ma ọ bụ igwe kwụ otu ebe. Dị mfe n'ime nkeji nkeji 15: Site na njedebe nke nkeji 2, ị kwesịrị ịdị na ọkwa ị nwere ike ịkwado maka 13 ọzọ. Ọ bụrụ na ịnweghị ike idobe RPE 7 maka nkeji 15 zuru ezu, chọọ 10, wee mụbaa oge gị. N'otu nkeji kwa izu.0-5:00 Na-ekpo ọkụ ka ị nọ na RPE 5 na nkeji 5

5: 00-20: 00 Push ike na RPE 7

20:00-25:00 na-agbake na RPE 5

25:00-40:00 Na-ebuli ike ọzọ ruo RPE 7

40: 00-45: 00 Jụụ oyi

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