Yi Wannan HIIT Workout akan Ruwa don Aiki da Ƙoshin ku da gaske

Wadatacce

• Haɗuwa Sau Uku
• Tsarin Plank
• Tsaye Tsaye
• Tabletop Series
• Jump Series
• Tura-Up Series
• Jerin Shirye -shiryen Gefen
• ABS Series
• Bita don

ICYMI, akwai sabon salo na motsa jiki yana mamaye wuraren waha ko'ina. Ka yi la'akari da shi azaman cakuda tsakanin hawa jirgi mai tashi-tsaye da kuma aji na motsa jiki. (Ga abin da kuke buƙatar sani game da SUP-ing, da kuma dalilin da ya sa ya kamata ku gwada wannan lokacin rani.) Yanzu kuna iya yin barre, HIIT, da yoga yayin da a zahiri ~ kuna iyo ~ akan ruwa. Me ya sa aka buga wurin waha maimakon ɗakin studio? Sanya motsa jikin ku akan ruwa yana ƙara sabon matakin babban haɗin gwiwa wanda kawai ba za ku iya samu a ƙasa ba. Ƙara ƙalubalen daidaitawa akan ɗayan waɗannan mats ɗin motsa jiki na inflatable kuma ba zato ba tsammani squats na asali sun yi nisa daga sauƙi kuma ƙungiyoyi masu ƙarfi suna kusan yiwuwa. Babban sashi: Fadowa yana nufin zuwa nutsewa cikin tafkin.

Siffa sun haɗu tare da ɗayan kamfanoni na farko da suka fara yanayin, Glide Fit, don gwada aikin HIIT/yoga akan ruwa a Manhattan-live on the Siffa Shafin Facebook. Kuma ko da yake yin aiki a kan ruwa yana ƙara ƙarin ƙalubale, za ku iya yin waɗannan motsi gaba ɗaya daga jin daɗin gidan ku - duk abin da kuke buƙata shine yoga mat! (Kuna son gwada Glide Fit IRL? Duba wurarensu a duniya, ko siyan tabarma mai kumbura mai amfani sosai don amfani a cikin tafkin ku.)

Yoga dumama: Bi tare da ɗimbin yoga na mintina 15 a cikin bidiyon, ko yin kwararar yoga da sauri (wannan aikin yoga ga mutanen da ke ƙin yoga cikakke ne a matsayin ɗumi).

Haɗuwa Sau Uku

A. Plank: Fara a cikin babban katako. Riƙe 10 seconds.

B. Ruwa: Tsaya tare da ƙafar ƙafar ƙafa baya da hannayen sama, biceps ta kunnuwa. Zauna kwatangwalo baya kuma tanƙwara gwiwoyi cikin tsugunne. Yi 10 reps.

C. Triceps tsoma: Fara a baya a saman tebur, ƙafafu a kwance a ƙasa, gwiwoyi sun nuna sama, da dabino a ƙasa tare da yatsa suna nuni zuwa ga glutes. Hiaga kwatangwalo da lanƙwasa gwiwar hannu kai tsaye zuwa ƙananan jikin ɗan inci kaɗan. Latsa cikin ƙasa don miƙe makamai. Yi 10 reps.

Tsarin Plank

A. Plank zuwa kasa kare: Fara a cikin babban katako. Exhale da juyawa kwatangwalo zuwa ga karen da ke ƙasa, yana yin "V" mai juye-juye tare da jiki. Shaka kuma matsa gaba zuwa katako. Yi 10 reps.

B. Mai saurin hawa dutse: Daga babban katako, taka ƙafar dama zuwa gaba kaɗan inci bayan hannun dama, sannan maimaita tare da ƙafar hagu. Sanya ƙafar dama zuwa ƙwanƙwasa, sannan koma ƙafar hagu ta baya zuwa katako. Maimaita don 30 seconds.

C. Shin famfo: Daga madaidaicin wuri, matsa hannun hagu zuwa tsakiya kuma miƙa hannun dama zuwa gaba. Exhale da matsawa hips baya zuwa kare ƙasa, samar da "V" mai juye-juye tare da jiki, da kaiwa hannun dama zuwa hagu. Shaka kuma matsa gaba baya zuwa katako, hannun dama ya mika gaba. Yi 10 reps.

Yi daƙiƙa 30 na masu hawan dutse a hankali ko da sauri, sannan maimaita taps a gefe guda, sannan 30 seconds na masu hawan dutse a hankali ko sauri.

Tsaye Tsaye

A. Squat: Tsaya tare da ƙafar ƙafar ƙafa baya da hannayen sama, biceps ta kunnuwa. Zauna kwatangwalo baya kuma tanƙwara gwiwoyi cikin tsugunne. Yi 10 reps.

B.Gyara burpu: Tsaya Ninka gaba kuma sanya dabino a ƙasa a gaban ƙafa. Matakan ƙafafunku zuwa babban katako, sannan ku tura su gaba zuwa hannaye ku tsaya. Maimaita don 30 seconds.

C. Relevé squat: Tsaya tare da faɗin ƙafar ƙafa da yatsun hannu sama, biceps ta kunnuwa, da ɗaga diddigin dama don daidaitawa akan ƙafar dama ta dama. Zauna kwatangwalo baya kuma tanƙwara gwiwoyi cikin tsugunne. Yi 10 reps.

Yi 30 seconds na burpees, ƙara tsalle idan zai yiwu. Maimaita squat squat, yin 10 reps tare da ɗaga diddige sama, sannan yi 30 seconds na burpees ƙara tsalle da turawa idan zai yiwu.

Tabletop Series

A. Tafiyar tebur: Fara a saman tebur akan gwiwar hannu da gwiwoyi. Kaddamar da ƙafar dama zuwa gefe kuma ja da baya, kamar ana harba ta cikin ruwa. Yi 10 reps.

B. Plank: Fara a cikin babban katako. Rike don 30 seconds.

Maimaita A da B, yin tafiya a gefe guda.

Yi zagaye ɗaya na Triple Combo, sannan maimaita Tsarin Tabletop. Ku huta na daƙiƙa 30.

Jump Series

A. Maraƙi yana tashe: Tsaya tare da ƙafar ƙafar ƙafa baya da yatsun kafa suna nuna gaba. Heaga diddige don zuwa saman ƙwallon ƙafa, tabbatar da cewa idon sawun ba su mirgine waje ba. Ƙasa baya zuwa matsayi na farawa. Yi 10 reps. A lokacin saiti na biyu, nuna yatsun kafa a kusurwoyi 45. Yayin saiti na uku, yi ɗagawa tare da faɗin ƙafafu kuma a juya a cikin sumo squat matsayi. A lokacin saiti na huɗu, yi sumo tsalle squats daga wannan babban matsayin.

B. Juya tsalle -tsalle: Tsaya tare da faɗin ƙafar ƙafa. Zauna kwatangwalo baya da lanƙwasa gwiwoyi cikin ƙwanƙwasa, sannan tsalle, juya juzu'in 90 zuwa dama, saukowa cikin wani tsugunne. Maimaita har sai an sake fuskantar gaba. Madadin shugabanci ga kowane saiti.

C. Ƙafa masu sauri: Tare da lanƙwasa gwiwoyi, yi tsalle da sauri daga ƙafa ɗaya zuwa ɗayan na dakika 30.

Yi saiti 4. Yi zagaye ɗaya na Triple Combo. Ku huta na daƙiƙa 30.

Tura-Up Series

A. Turawa mai fadi: Fara a cikin babban matsayi mai tsayi tare da fadi da makamai. Lanƙwasa gwiwar hannu zuwa gefe don ƙasan jiki, sannan latsa cikin tafin hannu don komawa wurin farawa. Yi 10 reps.

B. Slow-mo plank jack: Daga babban katako, taka ƙafar dama ta ɗan inci kaɗan, sannan ƙafar hagu ta fitar da inci kaɗan, sannan shiga ƙafar dama da ƙafar hagu. Maimaita na daƙiƙa 30.

C. Triceps turawa: Fara a cikin babban katako da dabino a ƙarƙashin kafadu. Lanƙwasa gwiwar hannu kai tsaye zuwa ƙasa ƙasa, sannan danna cikin tafin hannu don komawa matsayin farawa. Yi 10 reps.

D. Jakunkuna: Daga babban katako, taka ƙafar dama ta ƴan inci kaɗan, sannan ƙafar hagu zuwa wasu inci kaɗan, sannan ka shiga ƙafar dama a ciki da ƙafar hagu. Maimaita na tsawon daƙiƙa 15. Sannan yi jacks na katako na yau da kullun, fitar da ƙafafu biyu da waje a lokaci guda. Maimaita na 15 seconds.

Jerin Shirye -shiryen Gefen

A. Kafar katakon gefe daga: Fara farawa a gefen katako a kan dabino na dama tare da gwiwa ta dama a ƙasa kuma an ɗaga hip. Ɗaga ƙafar hagu madaidaiciya zuwa cikin iska, sannan sannu a hankali rage baya zuwa bene. Yi 10 reps.

B.Tsoma yatsin yatsa: Daga wannan matsayi, ɗaga madaidaicin kafa ta hagu gaba da baya don yin ɗan da'irar, kamar tsoma yatsun cikin ruwa. Yi 10 reps.

C. Side plank diddige yana ja: Daga wannan matsayi, shura ƙafar hagu madaidaiciya zuwa baya kadan kuma ja diddige zuwa ƙasa, lankwashe ƙafar zuwa glute, sannan komawa zuwa katako na gefe. Yi 10 reps.

Maimaita a gefe kishiyar.

ABS Series

A. Ciki da fita: Fara zama a ƙasa, dabino a ƙasa a bayan kwatangwalo, yatsan yatsa suna nunawa zuwa glutes. Heauke diddige daga ƙasa kuma miƙa ƙafafu zuwa gaba, jingina gangar jikin dan kadan. Zana gwiwoyi zuwa kirji, sannan mika don fara wakilci na gaba. Yi 10 reps.

B. Juyin Juya Halin Rasha: Daga wannan matsayi, ɗaga diddige don haka shins suna a layi ɗaya da ƙasa kuma ɗaga hannu don haɗawa a gaban kirji. Juya jiki don taɓa yatsun hannun dama, sannan zuwa hagu. Maimaita don 30 seconds.

C. Juya tebur: Fara a baya a saman tebur, ƙafafu a kwance a ƙasa, gwiwoyi sun nuna sama, da dabino a ƙasa tare da yatsa suna nuni zuwa ga glutes. Hiaga kwatangwalo don yin madaidaiciyar layi daga kafadu zuwa gwiwoyi. Riƙe 15 seconds.

Maimaita A ta hanyar C.

D. Ƙafar ƙasa: Ka kwanta a ƙasa tare da kafafu zuwa saman rufi, ƙafafu a kan kwatangwalo kuma ƙafafun suna lanƙwasa. Sannu a hankali ƙananan ƙafafu zuwa ƙasa, sannan a ɗaga don komawa zuwa matsayi na farawa. Yi 10 reps.

E. Hip daga: Ka kwanta a ƙasa tare da kafafu zuwa saman rufi, ƙafafu a kan kwatangwalo kuma ƙafafun suna lanƙwasa. Canja ƙafafunku zuwa gaba a kan gangar jiki kuma ku shiga cikin mahaifa don ɗaga kwatangwalo da inci kaɗan daga ƙasa. Yi 10 reps.

F. Keke kumbura: Kwanta a kasa, tare da mika kafafu, yana shawagi 'yan inci kadan daga kasa da hannaye a bayan kai, gwiwar hannu suna nuna. Zana gwiwa na hagu zuwa kirji, juyawa kafadu don taɓa gwiwar gwiwar dama zuwa gwiwa na hagu. Sauya, miƙa ƙafar hagu da zana gwiwa ta dama a ciki. Maimaita na daƙiƙa 30.

G.Almakashi: Kwance fuska a ƙasa, tare da shimfida kafafu, kafafu da kafaɗun kafaɗa suna shawagi daga inci kaɗan daga ƙasa. Legaga ƙafar dama a kan kwatangwalo kuma a hankali ka riƙe bayan maraƙi. Canja, rage ƙafar dama don yin shawagi da mika ƙafar hagu akan kwatangwalo. 1 rep. Yi 10 reps.

Bita don