Aikin motsa jiki na Assault AirBike wanda ke ƙone ton na Calories

Wadatacce

• 26-Minti Keken Motar Keke
• Zagaye 1
• Zagaye 2
• Zagaye 3
• Zagaye 4
• Zagaye na 5
• Zagaye na 6
• Zagaye na 7
• Zagaye na 8
• Zagaye na 9
• Zagaye na 10
• Zagaye 11
• Zagaye na 12
• Bita don

Keken iska (wanda aka fi sani da sunan sa kamar "Assault AirBike" ko kuma kawai "Assault bike") yana cikin gasar kalori mai ƙonawa na kansa, yana haɗa aikin bugun hannu na na'ura mai tsalle-tsalle tare da kafa. - ƙarfafa ƙarfin hawan keke a kan juriya mai tsanani.

Ba kamar takwarorinsa na kekuna na cikin gida ba, waɗanda za su iya canza juriya tare da murɗawa mai sauƙi na ƙwanƙwasa, keken iska yana amfani da fan (wanda shine dalilin da ya sa kuma ake kiransa keken fan) don samar da juriya na iska, don haka da ƙyar da ƙafar ƙafar ƙafar ƙafa ke da wuya. . A halin yanzu, ƙirjin ku, baya, hannaye, abs, da obliques suna sassaƙa sau biyu yayin da kuke matsawa da ja da hannaye don samar da ƙarin ƙarfi da sauri.

"Ba ku ɓata lokaci don tayar da hankali," in ji Ian Armond, manajan shirye-shirye a Basecamp Fitness a Santa Monica, California, wanda aka sani da wasan motsa jiki na Assault AirBike irin na HIIT. "Babu wani matakin ƙoƙari da za ku iya bugawa cewa babur ɗin ba zai iya daidaitawa ba, don haka ƙarfin kuzari ba shi da iyaka."

Tabbas, zaku iya amfani da wannan keken don motsa jiki na jimiri, amma da gaske yana haskakawa a cikin ɗan gajeren buɗaɗɗen turawa (tunani: HIIT), in ji Armond, wanda shine dalilin da yasa ya ƙirƙira wannan wasan motsa jiki na fan, yana musanya tsakanin 40-na biyu na hawan keke. tare da masu ƙarfi masu nauyin jiki. Sanya ƙafafunku a cikin ƙafafunku kuma ku hau kamar jahannama, ku riƙe hannayen da ƙarfi yayin da kuke fitar da su kuma ku jawo su da ƙarfin da za ku iya tarawa - gwargwadon ƙarfin ku, ƙarin juriya da kuke ƙirƙira da babban ƙonawa da kuke samu yayin wasan motsa jiki na fan. Armond ya ce "Za ku haɗa dukkan jikin ku kuma ku matsa zuwa babban katin ku don samun sakamako mai sauri," in ji Armond. (Mai alaƙa: Fa'idodin Kiwon Lafiyar Jiki da Hankali na hawan keke na cikin gida)

FYI, wataƙila za ku ji a bakin gajiya a duk lokacin motsa jiki na fan fan tunda ba za ku sami isasshen numfashi ba - amma wannan shine ma'ana. "Bikin Assault ba zai bar ku a fili ba saboda ba za ku taɓa samun cikakkiyar juriya ba," in ji shi. "Wuri ne mai daɗi don narke kitse da gina tsoka saboda koyaushe ana tura ku waje da yankin jin daɗin ku."

Gwada aikin sa na Assault AirBike: Muna tsammanin za ku zama fan (abin da aka yi niyya) na abin da yake yi wa jikin ku.

26-Minti Keken Motar Keke

Za ku buƙaci: Keken fan, kamar Assault AirBike. Yawancin gyms suna da su; tambayi mai horo ya nuna ɗaya idan kana buƙatar taimako. Ko, idan kun damu da wasan motsa jiki na fan, yi la'akari da siyan Assault AirBike don motsa jiki na gida. (Saya Shi, $699, amazon.com)

Yadda yake aiki: Kafin fara wasan motsa jiki na fan, fara da dumama. Bayan haka, kammala zagaye 12 na musanyawa 40 seconds akan keken (harba don matakin ƙoƙari na 250 watts ko mafi kyau) tare da daƙiƙa 40 na ƙarfin ƙarfin jiki, ɗaukar daƙiƙa 20 don canzawa tsakanin kowane zagaye na motsa jiki na fan bike.

Dumama: Yi minti 1 kowannen gwiwoyi masu tsayi, sannan inchworms (daga tsaye, ninka gaba kuma tafiya hannaye zuwa matsayi na katako, tafiya ƙafafu zuwa hannaye, sannan tsayawa; maimaita).

Zagaye 1

Pedal da sauri kamar yadda zaku iyana 40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi jacks masu tsalle don40 seconds. Takeauki daƙiƙa 20 don hawa babur.

Zagaye 2

Pedal da sauri kamar yadda zaku iya40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi kafa madaidaiciyaKeke yana harbin dakika 40: Kwance fuska a kasa tare da hannaye a baya kai da hannayensu sun lanƙwasa fadi, tsayin ƙafafu kuma suna shawagi sama da bene. Ɗaga ƙafar hagu kuma a jujjuya juzu'i don taɓa gwiwar gwiwar dama zuwa gwiwa na hagu; canza gefe kuma maimaita. Ci gaba da bangarori dabam dabam. Takeauki daƙiƙa 20 don hawa babur.

Zagaye 3

Pedal da sauri kamar yadda zaku iya na daƙiƙa 40. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Yi masu hawan dutsen wuta don40 seconds: Fara a ƙasa a cikin katako akan dabino. Mataki na ƙafar hagu zuwa waje na hannun hagu. Tafada don canza bangarori. Ci gaba da bangarori dabam dabam. Ɗauki daƙiƙa 20 don hawa babur.

Zagaye 4

Fedali da sauri kamar yadda zaku iya40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi squat 180 tsalle na 40 seconds: Tsaya tare da ƙafar ƙafar ƙafa baya da makamai ta ɓangarori. Squat, sannan tsalle kamar yadda za ku iya, juyawa sama don ku sauka ta fuskantar gaban. Ci gaba da bangarori dabam dabam. Takeauki daƙiƙa 20 don hawa babur.

Zagaye na 5

Pedal da sauri kamar yadda zaku iya na daƙiƙa 40. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Yi ɗaga ƙafar ƙafar gefe don 40 seconds: Tsaya tare da ƙafar ƙafar ƙafa baya da makamai ta ɓangarori. Squat, sannan ku tsaya, ɗaga ƙafar hagu zuwa gefe har zuwa tsayin hips. Ci gaba da bangarori dabam dabam. Takeauki daƙiƙa 20 don hawa babur.

Zagaye na 6

Pedal da sauri kamar yadda zaku iya na daƙiƙa 40. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Yi V-up na daƙiƙa 40: Kwance fuska a ƙasa tare da shimfida hannaye sama da kafafu. Ɗaga jiki da ƙafafu, suna zuwa kan kashin wutsiya don haka jiki ya zama V. Ƙananan. Maimaita. Ɗauki daƙiƙa 20 don hawa babur.

Zagaye na 7

Fedali da sauri kamar yadda zaku iya don 40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi gudun skaters na daƙiƙa 40: Daga tsaye, tsalle zuwa gefen hagu, saukowa akan kafar hagu, dawo da ƙafar dama da haye hagu, yayin da kuka isa hannun dama don taɓa ƙafar hagu. Ci gaba da bangarori dabam dabam. Takeauki daƙiƙa 20 don hawa babur.

Zagaye na 8

Fedali da sauri kamar yadda zaku iya40 seconds. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Yi blastoff tura-ups na 40 seconds: Fara a tsugunne a ƙasa tare da shimfida makamai a gabanka. Jikin bazara yana gaba zuwa matsayin plank, sannan yi 1 turawa, turawa baya don farawa. Maimaita. Ɗauki daƙiƙa 20 don hawa babur.

Zagaye na 9

Fedali da sauri kamar yadda zaku iya don 40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi kickers na huhu na daƙiƙa 40: Tsaya tare da ƙafar ƙafar ƙafa baya da makamai ta ɓangarori. Sanya kafa ta dama zuwa cikin baya mai lanƙwasa, lanƙwasa hannun dama zuwa gaba da hagu na baya. Tsaya a ƙafar hagu, harba ƙafar dama zuwa gaba da ɗaga makamai a sabanin kwatance. Maimaita na 20 seconds. Canja bangarorin; maimaita. Ɗauki daƙiƙa 20 don hawa babur.

Zagaye na 10

Pedal da sauri kamar yadda zaku iya40 seconds. Ɗauki daƙiƙa 20 don tashi daga babur.

Yi motsa jiki na gefe-plank na tsawon daƙiƙa 40: Fara a ƙasa a cikin katako na gefe akan tafin hagu. Haɗa gwiwar gwiwar dama da gwiwa tare don taɓa kusa da layin kugu. Maimaita don 20 seconds. Canja bangarorin; maimaita. Ɗauki daƙiƙa 20 don hawa babur.

Zagaye 11

Pedal da sauri kamar yadda zaku iya40 seconds. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Yi tafiya plank na 40 seconds: Fara a ƙasa a cikin katako akan dabino. Ƙasa zuwa ƙafar gaban hannu hannu ɗaya a lokaci guda. Komawa katako akan dabino hannu ɗaya lokaci ɗaya. Ci gaba da bangarori dabam dabam. Takeauki daƙiƙa 20 don hawa babur.

Zagaye na 12

Pedal da sauri kamar yadda zaku iya na daƙiƙa 40. Takeauki daƙiƙa 20 don sauka daga babur ɗin.

Siauki shimfiɗa don 40 seconds: Gudu a wuri tare da ƙafafun sauri. Kowane daƙiƙa 5 zuwa 10, sauke, rage duka jiki zuwa bene. Tashi kuma nan da nan ci gaba da ƙafafun sauri. Maimaita.

Bita don