Omume Super Shredder HIIT iji gbaa abụba ọkụ ma nwekwuo ike

    HIIT dị oke mma maka agbaze abụba anụ ahụ, mana burpee ichefu nwere ike ịbụ ụzọ iji dọta mkpụrụ obi iji nweta ebumnuche ịkpụ. Kama ịlaghachi na autopilot na ọgbụgba ọkụ site na ntụgharị nke ndị na -arị elu na ndị na -awụlikwa elu, nwalee ike ntachi obi HIIT nke onye nnọchi anya ika ọhụrụ Lululemon na onye nkuzi ogige ọzụzụ, Akin Akman nyere.

"Omume ndị a nwere ike ime ka ụzọ neuromuscular sie ike wee hapụ eriri ngwa ngwa, na-enyere gị aka ịgagharị n'ụgbọ elu ngagharị niile," Ackerman kwuru. Omume HIIT a anaghị eme ka ikpere na nkwonkwo ụkwụ ka njọ, kama ọ na -ewusi nkwonkwo na akwara ike ka ọ na -abawanye njupụta ọkpụkpụ. Ackerman kwuru, "mmegharị gị na mmeghachi omume gị ga -adị nkọ, na -anabata ihe, na -elekwasị anya ma na -amụ anya." Na mgbakwunye, arụmọrụ ndị a niile nwere otu ụkwụ nwere ike ịgbatị ndụ ọrụ ma bulie arụmọrụ.
Mmega 1 na 2 bụ nnukwu ndị otu AMRAP: mee ọtụtụ omume dịka o kwere mee n'ime nkeji 1, wee malite mmemme nke abụọ ozugbo na -enweghị ezumike. Tinyegharịa superset n'akụkụ nke ọzọ; ya bụ, 1 gburugburu. Enwere ezumike 45 nke abụọ n'etiti nnukwu otu na ezumike nkeji 2 n'etiti agba. Mee ugboro 3 ruo 5.
Jiri aka na-anọpụ iche tinye dumbbells n'akụkụ gị, jiri ụkwụ gị hie obosara. Jiri ụkwụ aka ekpe gị mee nnukwu nzọ ụkwụ, na -atụgharị ụkwụ gị na anụ ahụ n'ihu, ka ị na -agbada n'ime nri ehihie wee gbatịa iji kwado ụkwụ ihu gị. Tinye aka na latissimus dorsi ma weghachite ikpere azụ ka ọ dị arọ ịkwọ ụgbọ. Ụgbọala ahụ na -eji ụkwụ aka ekpe laghachi azụ n'isi mmalite. Gaa na 1B ozugbo.
Guzo n'ụkwụ aka ekpe gị, jiri nwayọ gbuo ikpere gị, ma jiri aka nri gị jide dumbbell, na ọbụ aka gị na -eche gị ihu. Dabere n'ihu mgbe ị na -ewelite ụkwụ aka nri gị n'azụ gị, ma dọlaa aka ekpe gị ka ịhazie. Were ụkwụ aka ekpe gị maa aka ekpe. Nọgidesie ike, wee wụgharịa ozugbo gaa n'aka nri, jiri ụkwụ aka nri gị metụ ala, ma mee ihe mgbawa dị elu iji bufee ibu n'ubu gị. Mee ka ụkwụ aka nri gị na -awụli elu (site n'akụkụ ruo n'akụkụ) ugboro anọ. Laghachi na 1A; gbanwee akụkụ.
Guzo n'ụkwụ aka ekpe gị, gbuo ụkwụ aka nri gị 90 degrees, gbuo ụkwụ gị, werekwa aka ekpe jide nnukwu dumbbell. Echegbula: mgbe ị dabere n'aka ekpe, debe akwara oblique na gluteal. Gaa na 2B ugbu a.
Guzoro iche na ụkwụ aka nri gị n'ihu na ụkwụ aka ekpe, na -ejide bọọlụ ọgwụ n'aka abụọ. Bugharịa anụ ahụ gị na hips gị wee dọpụta bọọlụ ahụike ahụ n'apata aka ekpe gị. Gaa n'ihu diagonally, metụ ụkwụ gị n'ala, wee bulie bọọlụ osisi site n'úkwù aka nri gị gaa n'elu ubu aka ekpe gị, na -echekwa ogwe aka gị ka ọ kwụ ọtọ. Egwuregwu Random na ikwugharị. Laghachi na 2A; gbanwee akụkụ.
Tinye aka nri gị na bọọlụ BOSU, wee banye na sideboard, gafere aka gị na nkwojiaka gị, tụgharịa ụkwụ gị, ụkwụ ala n'azụ, ụkwụ elu n'ihu, na hips n'ala. Jiri aka ekpe gị jide dumbbell, nkwụ na -eche ihu gị. Jiri isi wee jide ibu nke isi, gbadaa wee megharịa. Rịba ama: Ị nwere ike ịme ihe dị elu kama ịpụnara mmadụ ihe. Mee ka ọ dị mfe site na itinye ogwe aka ma ọ bụ wepu BOSU kpamkpam. Direct AMRAP: nkeji 1 n'akụkụ ọ bụla.