Agility Cone Drills Wannan Zai Iya Saurin Saurin Ku (da Calorie Burn)

Wadatacce

• Dumama
• Drill In-da-Fita
• Cross-Cone Hop
• Iyakoki
• Gaba da Baya Shuffle
• Bita don

Ayyukan HIIT na yau da kullun na iya yin aiki biyu don haɓaka haɓakar lafiyar ku, kuma yana ɗaukar facin ciyawa, yashi, ko pavement kawai don haɓakawa daga waɗancan ɓangarorin, in ji mai koyarwa Jacqueline Kasen daga Anatomy a 1220 fitness club in Miami Beach. (A cikin yanayi na sprints? Gwada wannan wasan motsa jiki mai ƙona kitse.)

"Ta hanyar amfani da cones a cikin motsa jiki na HIIT, kuna mai da hankali kan asarar mai da kuma horarwa da ƙwarewa da ƙwarewar mota," in ji Kasen. Waɗannan darussan suna buƙatar ka matsawa a cikin dukkan jirage uku na motsi-gaba/baya, a kaikaice, da jujjuyawar-ɗaukar tsokoki da yawa, ƙwanƙwasa bugun zuciyarka, da shiga cikin kwakwalwarka. Ba wai kawai wannan yayi daidai da ƙona mai-kalori mai yawa ba, amma kuma zai daidaita kayan aikin jikin ku da sarrafa ku don ku yi sauri da ƙarfi da daidaito. (Kuma gwada wannan Tabata na mintuna 4 don haɓaka ƙarfin ku da ƙarfin ku.)

Keɓancewar Kasen na yau da kullun anan ya ƙunshi duk waɗannan fa'idodin tsakanin mazugi biyar kawai. Ko da yake yana buƙatar ƙaƙƙarfan aikin ƙafa, maɓalli shine a rasa numfashi a ƙarshen kowane rawar soja. Kyakkyawan ƙa'idar babban yatsan hannu: Idan ba kwa buƙatar tsawon minti ɗaya tsakanin zagaye don murmurewa, ba kwa yin ƙarfi sosai. Yi waɗannan atisaye sau ɗaya ko sau biyu a mako, kuma da sauri za ku yaba da yadda kuka ɗaga wasanku a cikin sauran ayyukanku.

Za ku buƙaci: Mai ƙidayar lokaci, buɗaɗɗen fili mai tsayi kusan ƙafa 25 zuwa 30, da mazugi biyar. (Babu cones? Musanya cikin abubuwan yau da kullun kamar sneakers.)

Yadda yake aiki: Yi dumama mai ƙarfi. (Yakamata ya ɗauki kusan mintuna 10.) Sannan yi kowane motsa jiki na motsa jiki, canzawa daƙiƙa 30 na aiki da hutu na minti 1 don adadin saiti da aka nuna.

Jimlar lokaci: Minti 30

Dumama

• Biyar masu tafiya inchworms (Hinge a hips don sanya dabino a ƙasa; fita zuwa katako. Tare da madaidaiciyar ƙafafu, tafiya ƙafa zuwa hannaye da tsayawa.)
• 10 yatsa ya taɓa kowane gefe
• bugun gindi 20, mabanbanta bangarorin
• Hantsi 10 yana kaiwa kowane gefe (Daga tsaye, mika ƙafar hagu gaba tare da diddige a ƙasa; ninka gaba don isa hannun dama don cire yatsun hagu da sauƙi. Canja gefe; maimaita.)
• Ƙafar ƙafa 10 a kowane gefe

Drill In-da-Fita

Sanya cones biyu a ƙasa kusan nisan ƙafa 1 kuma tsaya kai tsaye tsakanin su. Da sauri taka ƙafar dama sama da waje na mazugi na dama, sannan ƙafar hagu sama da waje da mazugin hagu. Nan da nan ku taka ƙafar dama don farawa, biye da ƙafar hagu. Ci gaba na daƙiƙa 30. Huta na minti 1. Zagaye 1 kenan. Yi zagaye 4, canza ƙafar jagora kowane zagaye.

Sikelin ƙasa: Maimakon yin tsalle a kan mazugi, yi amfani da su azaman jagororin shiga da waje.

Cross-Cone Hop

Sanya mazugi biyar a ƙasa a matsayin X game da 1 1/2 ƙafa baya. Kowane yanki na X kwali ɗaya ne. Fuskantar nesa da mazugi na tsakiya, farawa da tsayawa akan ƙafar dama a cikin akwatin a saman X. Hop diagonal baya zuwa dama, cikin akwatin na gaba. Na gaba, yi tsalle zuwa akwatin kasa, sannan akwatin hagu, sannan koma zuwa akwatin sama. Ci gaba da agogon agogo na tsawon daƙiƙa 15, sa'an nan kuma juya kuma ku tafi kusa da agogo na daƙiƙa 15. Huta na minti 1. Maimaita akan kafar hagu. Zagaye 1 kenan. Yi 3 zagaye.

Sikelin ƙasa: Yi tsalle da ƙafafu biyu.

Iyakoki

Sanya mazugi biyar a ƙasa a cikin layin zigzag kusan ƙafa 3 ban da juna. Tsaya a bayan mazugi na farko, diagonally zuwa hagu, tare da layin zigzag na mazurai da ke shimfida a gabanku. Kashe ƙafar hagu (hannaye masu juyawa a bayanka) kuma daure gaba da dama. Kasa akan kafar dama kusa da mazugi na farko. Tura ƙafar dama don ɗaure gaba da hagu, sauka akan ƙafar hagu kusa da mazugi na biyu. Ci gaba da wannan tsari. A ƙarshe, juya baya kuma maimaita a gaba. Ci gaba na daƙiƙa 30. Huta na minti 1. Zagaye 1 kenan. Yi 2 zagaye.

Haɓakawa: Bayan saukowa akan ƙafa ɗaya, kada ku taɓa sauran ƙafa zuwa ƙasa kafin ɗaurewa sabanin hanya.

Gaba da Baya Shuffle

Bar cones a matsayi ɗaya kamar yadda a cikin motsa jiki na baya. Fuska mai layi daya da mazugi, tsaye zuwa hagu na mazugi na hagu. Shuɗe gaba da kusa zuwa dama na mazugi na farko, sannan baya da kewayen mazugi na biyu, sannan gaba da kusa da mazugi na uku. Ci gaba a cikin wannan tsarin saƙa. A ƙarshen mazugi, juye jujjuya motsi baya don farawa. Maimaita don 30 seconds.Huta na minti 1. Zagaye 1 kenan. Yi 4 zagaye.

Sikeli Up: Yi burpee lokacin da kuka isa ƙarshen layin.

Bita don