Ike HIIT Workout nwere uru atọ nke ahụ

Ndinaya

• Dumbbell HIIT Workout Round 1
• Dumbbell Squat Curl ka ịpịa
• Dumbbell Bench Press
• Burpee ya na Push-Up
• Dumbbell HIIT Workout Round 2
• Bulgarian Squat na curl
• Ada-efe efe
• Igbe Jump
• Dumbbell HIIT Workout Round 3
• Àkwà otu Ụkwụ nwere mgbatị Triceps
• Jiri Push-elu mee njem
• Ikpere ukwu
• Nyochaa maka

Enwere nka maka usoro oge oge kacha mma ahaziri. Ọ bụ ha na -eme ka metabolism gị dịghachi ọhụrụ site na mbido ruo na ngwụcha mana emela ka ị pụọ kpamkpam tupu ị rụọ ọrụ otu akwara ọ bụla. Nweta ezigbo ngwakọta na mgbatị ahụ dumbbell HIIT a.

Chase Weber, onye mepụtara ụzọ 3-3-3 na Los Angeles na-ekwu, "ike na ọsọ nke usoro a ga-eme ka obi gị dị elu mgbe ị na-ewulite ike." Usoro nlele dị n'okpuru na-eso nhazi ya dị mfe: ị na-eme okirikiri atọ nke mmega ahụ atọ ezubere iche-kalori kalori, ihe na-ewusi ike na nkwụsi ike na-aga ugboro atọ. Circuọ mgbatị ahụ HIIT dumbbell ọ bụla kwesịrị iji ihe dị ka nkeji iri iji wuchaa, Weber kwuru, yabụ ị ga na -agbali ọsọ gị ka ị gwụ.

Ọ sịrị, "Nkwụsi ike na -akpali - ndị na -agbagha ahụ gị ka ọ hazie - na -etinye akwara isi gị, nke na -ewulite nkọwa," Nsonaazụ bụ mgbatị ahụ dumbbell HIIT nke ga-ahapụ gị ike na ọsụsọ. (Enweghi ike zuru ezu? Gbalịa usoro 3-3-3 HIIT ọzọ sitere na Weber.)

Ihe ị ga-achọ: Ntọala dumbbells dị 15 ruo 20-pound na bench ma ọ bụ igbe plyo

Kpoo ahụ ọkụ: Jiri mgbatị ahụ malite mgbatị ahụ dumbbell HIIT. Jiri ụkwụ aka ekpe gaa n'ihu, bulie ikiri ụkwụ aka nri ya, wee gbuo ikpere ya abụọ ruo mgbe ikpere aka nri fọrọ obere ka ọ metụ ala. Jide sekọnd 10 ruo 20, wee gbanwee n'akụkụ wee megharịa. Mgbe ahụ mee squats iri na ise, sekọnd iri nke ikpu isi na ikpere dị elu, nku ume iri na abụọ na-eje ije, ndị isi iri abụọ, na oche iri ise. (Ma ọ bụ malite mgbatị ahụ dumbbell HIIT-ma ọ bụ mgbatị ahụ ọ bụla - na ọkụ ọkụ a dị ngwa ma dị irè.)

Dumbbell HIIT Workout Round 1

Dumbbell Squat Curl ka ịpịa

A. Guzoro na obosara ụkwụ hips iche, na-ejigbu ibu n'aka ọ bụla na ogwe aka n'akụkụ. Squat ruo mgbe hips dị ala karịa ikpere (na-ezere mmejọ squat isii ndị a).

B. Laghachi na iguzo ka ị na -erugharị n'ubu ruo n'ubu.

C. Tụgharịa ọbụ aka gaa n'ihu wee pịa arọ n'elu.

D. Ntughari azụ ịlaghachi na ọnọdụ mbido.

Mee 12 reps.

Dumbbell Bench Press

A. Dina ihu n'elu oche ma ọ bụ ala na ikpere na-ehulata na ụkwụ ewepụghị, na-ejide ibu n'aka ọ bụla ogologo n'elu igbe na ọbụ aka chere ihu n'ihu (n'akụkụ ụkwụ).

B. Na-ehulata ikpere aka n'akụkụ, jiri nwayọọ nwayọọ wetuo arọ n'obi maka ọnụ ọgụgụ 3.

C. Na ọnụ ọgụgụ 1, pịa ihe dị arọ laghachi n'ọnọdụ mmalite. (Njikọ: Uru 8 nke Ọzụzụ Ogologo Oge Dị Elu ... Gụnyere Dumbbell HIIT Workout)

Tinyegharịa 8 ruo 10 reps.

Burpee ya na Push-Up

A. Guzo na obosara obosara ụkwụ. Kpuchie ala ka idowe ọbụ aka n'ala n'ihu ụkwụ, wee bulite ụkwụ azụ na plank n'ọbụ aka.

B. Mee a push-elu. Welie ụkwụ elu ruo aka wee wụlikwa elu ozugbo, ogwe aka dị n'elu, na -agbada nwayọ. (Lee nkuzi zuru oke site na ntinye iji mee burpee ụzọ * aka nri *.)

Iji mee ka mgbatị ahụ dumbbell HIIT na-aga n'ihu: Tinye mgbali elu na burpee.

Mee 8 reps.

Dumbbell HIIT Workout Round 2

Bulgarian Squat na curl

A. Ijigide ịdị arọ n'aka ọ bụla na ogwe aka n'akụkụ, guzoro azụ gị na bench (ma ọ bụ igbe), wee tinye ụkwụ aka ekpe n'azụ gị n'elu bench, gbadara ala.

B. Gbudo ụkwụ aka nri 90 ogo ka ọ gbada n'ime squat kewara ekewa, wee kwụzie, tụgharịa ibu n'ubu.

Mee 8 reps. Gbanwee n'akụkụ; kwugharịa.

Ada-efe efe

A. Guzo na ụkwụ hip-obosara iche, na-ejide arọ n'aka ọ bụla na ogwe aka n'akụkụ.

B. Ịga n'ihu site n'úkwù ya mere, anụ ahụ fọrọ nke nta ka ọ dabaa n'ala ma igwe dị n'okpuru obi na ọbụ na -eche ihu na ibe ya ịmalite.

C. Welie ogwe aka nri gị, ikpere aka gbatịkwuru n'akụkụ, wee gbadata azụ wee malite ọnọdụ. Nke ahụ bụ 1 rep.

Mee 6 reps.Gbanwee n'akụkụ; kwugharịa. Mee 6 reps na -ewelite ogwe aka abụọ.

Igbe Jump

A. Guzo n'ihu oche ma ọ bụ igbe nwere ụkwụ úkwù-obosara iche.

B. Swing ogwe aka na -awụlikwa elu, na -ada nwayọọ nwayọọ n'elu n'elu ikpo okwu.

C. gbadaa otu ụkwụ n'otu oge. (Njikọ: Ihe niile ịchọrọ ịma gbasara Plyo, mmega ahụ enyi na enyi)

Iji mee ka mgbatị ahụ HIIT dumbbell a dị mfe: Mee mgbidi nọdụ ala maka nkeji 1.

Mee ugboro 10.

Dumbbell HIIT Workout Round 3

Àkwà otu Ụkwụ nwere mgbatị Triceps

A. Dina ihu n'ihu n'ala na ikpere na-ehulata na ụkwụ dị larịị, na-ejide ịdị arọ n'aka nke ọ bụla, ọbụ aka na-eche ihu na ibe ya na aka na-emetụ kpọmkwem n'elu obi.

B. Welie hips ka ọ bụrụ ahịrị kwụ ọtọ site n'ubu ruo n'ikpere. Gbatịa ụkwụ aka nri wee bulie ya elu n'ikuku ka ịmalite.

C. Belata úkwù gbadaa maka ọnụ ọgụgụ 3 ka ị na-ehulata ikpere aka iji wedata ibu n'ebe ihu.

D. Laghachi n'ọkwa mmalite.

Mee 12 reps. Gbanwee n'akụkụ; kwugharịa.

Jiri Push-elu mee njem

A. Guzo na obosara obosara ụkwụ. Kpọọ gaa n'ihu ka ị dọba ọbụ aka n'ala. Were aka gaa n'aka osisi n'elu nkwụ.

B. Mee a push-elu. Jegharịa aka azụ wee laghachi n'ọnọdụ mbido.

Mee 8 reps.

Ikpere ukwu

A. Na -agba ọsọ n'otu ebe, na -ewetara ikpere na -erugharị n'obi.

Iji mee ka mgbatị ahụ HIIT dumbbell a dị mfe: Mime wụpụ ụdọ.

Iji mee ka mgbatị ahụ dumbbell HIIT na-aga n'ihu: Mee ikpere elu iri na -esochi n'akụkụ ihu iri n'akụkụ aka ekpe. Gbanwee n'akụkụ; kwugharịa.

Tinyegharịa maka 45 sekọnd.

Nyochaa maka