Wannan Jump Rope HIIT Workout zai sa ku yi gumi cikin daƙiƙa

Wadatacce

• Tsalle-Kafa Biyu: Minti 5
• Plank: 45 seconds
• Tsalle-Kafa ɗaya: Minti 2
• Tsallen Kafa Biyu: Minti 2
• Ƙarƙashin Ƙarƙashin Ƙarfafawa/Ƙafafu: 45 Seconds
• Bita don

Ba za a iya tara himma don isa ga dakin motsa jiki ba? Tsallake shi! A zahiri. Tsallake igiya yana ƙona calories fiye da 10 a minti ɗaya yayin ƙarfafa ƙafafunku, gindi, kafadu, da makamai. Kuma baya ɗaukar lokaci mai tsawo don girbar manyan lada daga tsalle -tsalle na motsa jiki HIIT. Kuna iya ƙone fiye da adadin kuzari 200 a cikin zaman minti 10 guda biyu a kowace rana (wato calories 1,000 a mako).

Lokacin da kuke rashin lafiya na yau da kullun na cardio na gida, jefa a cikin motsa jiki na igiya na HIIT na iya taimakawa abubuwa masu ban sha'awa. Bugu da kari, tunkarar igiyar tsalle ta motsa jiki ta HIIT babbar hanya ce don dacewa da ingantaccen zaman zuciya lokacin da kuke kan tafiya - kawai jefa igiyar tsalle a cikin kayan aikinku. Wataƙila za ku ji gaba ɗaya kuzari bayan tsalle, ma. (Mai Alaƙa: Wannan Mai Koyar da Badass Yana Raba Dalilin da yasa Tsallake igiya shine ɗayan Mafi kyawun Ayyukan Jiki-Jiki)

Gwada ƙara wannan wasan motsa jiki na HIIT na tsalle-tsalle azaman ɗumi-ɗumi na cardio ko a matsayin mai dacewa da tsarin ƙarfin ku na yanzu ko yin shi kaɗai azaman motsa jiki na cardio. Don sakamako mafi kyau, yi cikakken aikin motsa jiki na HIIT tare da igiya tsalle sau uku zuwa sau biyar a mako. Ayyukan katako da tsawaitawa zasu ba jikin ku lokaci don murmurewa tsakanin motsa jiki na igiya na HIIT yayin ƙarfafa ainihin ku daga kowane kusurwoyi. (Mai alaƙa: Yadda Janine Delaney ta zama Tsalle Tsalle Sarauniyar Instagram Sensation a 49 Shekaru)

To me kuke jira? Bi tare don gano yadda ake yin HIIT tare da igiya mai tsalle sannan ku ɗauki aikin motsa jiki na igiya HIIT zuwa dakin motsa jiki don fara gumi.

Tsalle-Kafa Biyu: Minti 5

A. Hop ci gaba da tafiya cikin sauri. Rike ruwan kafada ƙasa da baya, ƙirji ya ɗaga, kuma ƙasa a hankali cikin wannan motsa jiki na igiya na HIIT. Swing igiya da wuyan hannu, ba makamai ba.

Plank: 45 seconds

A. Kawo gwiwar hannu kai tsaye a ƙarƙashin kafadu, hanci kai tsaye a kan manyan yatsun hannu, da ƙafafun kafada. Zana maɓallin ciki sama da ciki. Ka sa ƙafafu da hannu duk tsawon lokaci. Yi zurfin numfashi.

Tsalle-Kafa ɗaya: Minti 2

A. Ci gaba da yin tsalle akan ƙafa ɗaya na daƙiƙa 30. (Rike ƙafar da aka ɗaga a gaban ƙafar da ke tsalle.)

B. Canja zuwa sauran kafa na dakika 30.

C. Yi maimaita sau ɗaya, daƙiƙa 30 kowace ƙafa.

Tsallen Kafa Biyu: Minti 2

A. Hop ci gaba da sauri kamar yadda zai yiwu.

Ƙarƙashin Ƙarƙashin Ƙarfafawa/Ƙafafu: 45 Seconds

A. Ku zo hannu da gwiwoyi tare da wuyan hannu kai tsaye ƙarƙashin kafadu da gwiwoyi ƙarƙashin kwatangwalo.

B. Ƙara ƙafar hagu kawai har zuwa tsayin hip yayin miƙa hannun dama zuwa kusa da kunne.

C. Koma tsakiya kuma ku canza gefe.

D. Legaga ƙafar dama zuwa tsayin hip yayin ɗaga hannun hagu sama da kunne.

E. Koma zuwa tsakiyar kuma ci gaba da canzawa na daƙiƙa 45.

Maimaita da'irar gaba ɗaya sau ɗaya don jimlar zagaye biyu.

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