Siffar Studio: At-Home Boxing Circuit Workout

Wadatacce

• Ƙarfin Dambe na HIIT
• Saiti 1: Saurin Kafa + Plyo Lunge
• Saita 2: Row Sprawl + Biyu 180
• Saiti na 3: Zaɓin Dambe + Matsa
• Bita don

Yayin da kuka fara yin gumi, jikinku yana yin fiye da feshin kalori a cikin tanderun."A cikin minti 10 na matsakaici zuwa motsa jiki mai karfi, matakin ku na hormones - ciki har da hormone girma na mutum, epinephrine, da norepinephrine - karuwa, kuma duk waɗanda ke tallafawa tsarin ku kuma suna taimakawa wajen kula da ƙwayar tsoka," in ji Jill Kanaley, Ph.D., abinci mai gina jiki. da kuma malamin ilimin motsa jiki na motsa jiki a Jami'ar Missouri da wani kwalejin likitan wasannin motsa jiki na Amurka. (Mai dangantaka: Shin da gaske zaku iya hanzarta haɓaka metabolism?)

Tura saurin ku ko horarwar ƙarfi shine mabuɗin. A lokacin motsa jiki, waɗannan hormones ana tura su ne kawai lokacin da makamashi da buƙatun tsoka suka kai wani matakin ƙarfi. Fiye da haka, mata suna son samar da ƙarin sinadarin hormone na ci gaban ɗan adam kuma za su fuskanci mafi girma daga yin motsa jiki, in ji Kanaley. (Mai dangantaka: Dalilin da yasa Ba ku Samun Rushewar Endorphin daga ɗaga nauyi)

Tsarin lokaci na ƙarfin wuta mai sauri yana motsa fakitoci cikin ƙarfi don haɓaka metabolism- da hormones na gina tsoka. Don haka mun je wurin mai ba da horo Tatiana Firpo, tsohuwar ƙwararriyar ƙwararriyar ƙwararrakin Kowa da Kowa, wanda a yanzu ke jagorantar motsa jiki akan layi (gami da kan berevolutionaire.com), don ƙirƙirar da'irar da aka yi wahayi da ita.

"Mutane iya ba gane yadda kowane naushi ne da gaske biyu reps," ya ce Firpo. "Lokacin da ka miqa jẽfa, ka kafadu da core suna aiki, da kuma ja da baya shi ne kama a jere, wanda ya shagaltar da ku mayar da."

Ayyukan motsa jiki guda shida da ta haɗa - za ku yi wasan motsa jiki na dakika 30, gami da naushi da motsi na plyometric - yana ƙara ƙarfi tare da saitin dumbbells mai haske. "Ta hanyar ƙara ma'auni, kuna samun ƙarin aiki ga kowane mai ba da shawara," in ji ta. "Kuma tare da duk motsi kamar zamewa da ducks, kuna yin squats yayin da kuke tafiya." Ci gaba, shiga ta "a cikin zobe!"

Ƙarfin Dambe na HIIT

Yadda yake aiki: Yi daƙiƙa 30 na motsa jiki na farko a kowane saiti, sannan 30 seconds na na biyu. Ci gaba da musanya sau biyu (na jimlar zagaye uku) kafin matsawa zuwa saiti na gaba.

Za ku buƙaci: Space don motsawa da dumbbells masu matsakaicin nauyi biyu

Saiti 1: Saurin Kafa + Plyo Lunge

Saurin bugun ƙafafu

A. Fara tsayawa a matsayin ɗan dambe tare da ƙafar hagu a gaba, dunkule fuskar fuska, da gwiwar hannu don farawa.

B. Tsayawa akan ƙwallan ƙafafu tare da durƙusa gwiwoyi, matsar nauyi da sauri daga ƙafa ɗaya zuwa wancan, jifa jabs lokaci guda (bushi gaba da hannun hagu) da ketare (bushi gaba da hannun dama).

C. Maimaita don 30 seconds.

Slip Plyo Lunge

A. Fara a cikin yanayin lunge tare da ƙafar dama ta gaba da gwiwoyi a lanƙwasa a digiri 90 (ko kuma ƙasa da yadda zai yiwu), tare da dunkulewa suna kiyaye gaskiyar.

B. Riƙe matsayin huhu, tsoma (zamewa) kafaɗun ku zuwa dama sau ɗaya kuma hagu ɗaya kamar kuna da naushi.

C. Tsalle da canza ƙafa, saukowa a hankali cikin lunge tare da ƙafar hagu gaba. Maimaita, zamewa a ɓangarorin biyu kafin yin tsalle da sake sauya ƙafafu don komawa farawa. (Don gyarawa, koma ƙafarku cikin koma baya maimakon tsalle. Don ƙara wahala, ƙara ma'aunin hannu.) Maimaita na daƙiƙa 30.

Maimaita saita sau 3 duka.

Saita 2: Row Sprawl + Biyu 180

Yada Layi

A. Farawa a matsayin dambe tare da ma'auni a ƙasa kawai a gaban ƙafafu kusan nisan kafada.

B. Jefa manyan sassa huɗu (masu juyawa).

C. Ku durƙusa ƙasa don ɗaukar nauyi (ko, ba tare da ma'auni ba, dasa hannu a ƙasa da faɗin kafada) da tsalle ƙafa zuwa kan katako mai faɗi.

D. Yi nauyi daidai gwargwado zuwa haƙarƙari, ajiye kwatangwalo murabba'i kuma ba tare da girgiza gefe zuwa gefe ba. Koma nauyi zuwa ƙasa kuma maimaita a gefen hagu.

E. Tsalle ƙafa gaba da tsayawa don komawa don farawa. Maimaita don 30 seconds.

Biyu 180

A. Fara a matsayin dambe. Jefa huɗu huɗu, juzu'i da giciye dabam -dabam.

B. Squat tare da fuska mai gadi, sannan tsalle kuma ku juya digiri 180 don fuskantar wata hanya, saukowa a hankali a cikin squat.

C. Nan da nan tsalle kuma juya digiri 180 a cikin kishiyar hanya don komawa don farawa. (Don yin tauri, ƙara ma'aunin nauyi na hannu.) Maimaita tsawon daƙiƙa 30.

Saiti na 3: Zaɓin Dambe + Matsa

Dan Dambe Zama

A. Yi kwanciya a ƙasa tare da kafa ƙafafu kuma gwiwoyi sun lanƙwasa zuwa rufi.

B. Ajiye fuska mai gadi, yi amfani da abs don zama sama da 3/4 na hanya. Jefa jab da giciye.

C. Sannu a hankali ƙasan jiki don komawa don farawa. Maimaita don 30 seconds.

Squat Danna

A. Fara tsayawa tare da ƙafafuna kaɗan kaɗan fiye da faɗin kwatangwalo, nauyi a cikin kowane hannu ya ratsa a tsayin kafada.

B. Rage cikin squat har sai cinyoyin su sun yi daidai da ƙasa (ko ƙasa da ƙasa).

C. Latsa ta tsakiyar ƙafa don tsayawa, jujjuya kafadu da kwatangwalo zuwa hagu yayin da a lokaci guda danna madaidaicin dumbbell sama, ajiye hannun kai tsaye akan kafada.

D. Dumbbell ƙasa zuwa kafada da fuskantar gaba, sannan tsuguna don fara wakilci na gaba kuma maimaita a gefe guda. Maimaita don 30 seconds.

Maimaita saiti sau 3 duka.

Bita don