Ƙarfin HIIT Workout tare da Fa'idodin Jiki sau uku

Wadatacce

• Dumbbell HIIT Workout Zagaye 1
• Dumbbell Squat Curl don Latsa
• Dumbbell Bench Press
• Burpee tare da Tura-Up
• Dumbbell HIIT Workout Round 2
• Bulgarian Squat tare da Curl
• Hawan Sama
• Akwatin Jump
• Dumbbell HIIT Workout Round 3
• Gadar Ƙafa ɗaya tare da Ƙarfafa Triceps
• Walkoout tare da turawa
• Manyan Gwiwoyi
• Bita don

Akwai fasaha zuwa mafi kyawun tsarin tazara na yau da kullun. Su ne waɗanda ke ci gaba da farfado da metabolism ɗin ku daga farko zuwa ƙarshe amma ba sa fitar da ku gaba ɗaya kafin ku yi aiki da kowace ƙungiyar tsoka. Kware da wannan kyakkyawan cakuda tare da wannan motsa jiki na HIIT dumbbell.

"Ƙarfafawa da saurin wannan aikin na yau da kullum zai sa zuciyarka ta tashi yayin da kake ƙarfafa ƙarfi," in ji Chase Weber, mahaliccin Hanyar 3-3-3 a Los Angeles. Samfurin zaman da ke ƙasa yana bin saitin sa mai sauƙi: Kuna yin da'irori uku na motsa jiki da aka yi niyya-mai fashewar kalori, mai ƙarfafawa, da kwanciyar hankali sau uku ta hanyar. Kowane da'irar motsa jiki na dumbbell HIIT yakamata ya ɗauki kusan mintuna 10 don kammalawa, in ji Weber, don haka za ku ci gaba da turawa don gamawa.

"Kwanciyar hankali yana motsawa - waɗanda ke ƙalubalantar jikin ku don daidaitawa - shiga tsokar ku, wanda ke gina ma'ana," in ji shi. Sakamakon shine jimlar dumbbell HIIT motsa jiki wanda zai bar ku da ƙarfi da gumi. (Ba za a iya samun isasshen ba? Gwada wani sabon tsarin HIIT na 3-3-3 daga Weber.)

Abin da kuke buƙata: Saitin dumbbells 15 zuwa 20-fam da benci ko akwatin plyo

Dumama: Fara dumbbell HIIT motsa jiki tare da shimfiɗawa. Lunge gaba tare da ƙafar hagu, diddige na dama ya ɗaga, kuma tanƙwara gwiwoyi biyu har gwiwa ta dama ta kusan taɓa bene. Riƙe na daƙiƙa 10 zuwa 20, sa'annan ku canza gefe kuma ku maimaita. Sa'an nan kuma yi 15 squats, 10 seconds na butt kicks da high gwiwoyi, huhu tafiya 12, supermans 20, da 50 sit-ups. (Ko fara wasan motsa jiki na HIIT na dumbbell-ko kowane sesh na motsa jiki-tare da wannan ɗumi-ɗumi mai sauri da tasiri.)

Dumbbell HIIT Workout Zagaye 1

Dumbbell Squat Curl don Latsa

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe nauyi a kowane hannu tare da makamai ta gefe. Squat har sai hips sun kasance ƙasa da gwiwoyi ( guje wa waɗannan kuskuren squat guda shida na kowa).

B. Komawa tsaye yayin da kuke karkatar da nauyi har zuwa kafadu.

C. Juya dabino gaba kuma danna nauyi sama.

D. Juya motsi don komawa matsayin farawa.

Yi 12 reps.

Dumbbell Bench Press

A. Kwance fuska a kan benci ko ƙasa tare da lanƙwasa gwiwoyi da ƙafafunka, riƙe da nauyi a kowane hannu kai tsaye akan kirji tare da tafukan hannu suna fuskantar gaba (zuwa ƙafa).

B. Lankwasawa gwiwar hannu zuwa gefe, sannu a hankali rage nauyi zuwa ƙirji don ƙidaya 3.

C. A cikin ƙidaya 1, danna ma'aunin nauyi baya zuwa wurin farawa. (Mai alaƙa: Fa'idodin 8 na Horon Tazara mai ƙarfi ... Ciki har da Wannan Dumbbell HIIT Workout)

Yi maimaita 8 zuwa 10.

Burpee tare da Tura-Up

A. Tsaya tare da ƙafar ƙafar ƙafa baya. Yi ƙasa don sanya dabino a ƙasa a gaban ƙafafu, sa'annan ku ɗora ƙafafun zuwa kan katako a kan dabino.

B. Yi turawa. Haɗa ƙafafunku zuwa hannayenku kuma nan da nan tsalle sama, makamai sama, sauka a hankali. (Dubi cikakken koyarwar mataki-mataki don yin burpee hanyar * dama *.)

Don yin wannan motsa jiki na HIIT dumbbell yana motsawa da ƙarfi: Ƙara tsalle tsalle zuwa burpee.

Yi 8 reps.

Dumbbell HIIT Workout Round 2

Bulgarian Squat tare da Curl

A. Riƙe nauyi a kowane hannu tare da makamai a gefe, tsaya tare da baya zuwa benci (ko akwati), sannan sanya ƙafar hagu a bayan ku a saman benci, laces ƙasa.

B. Lanƙwasa ƙafar dama digiri 90 don ragewa cikin tsagewar tsaga, sannan a mike, nada ma'aunin nauyi zuwa kafadu.

Yi 8 reps. Canja bangarorin; maimaita.

Hawan Sama

A. Tsaya tare da ƙafar ƙafar ƙafa baya, riƙe nauyi a kowane hannu tare da makamai ta gefe.

B. Hinge gaba daga kwatangwalo don haka gangar jikin ya kusan zama daidai da bene kuma ma'aunin yana ƙasa da kirji tare da tafukan hannu suna fuskantar juna don farawa.

C. armaga hannun dama, gwiwar hannu ta lanƙwasa zuwa gefe, sannan ƙasa ƙasa zuwa matsayi na farawa. 1 rep.

Yi 6 reps.Canja bangarorin; maimaita. Yi 6 reps na ɗaga hannu biyu.

Akwatin Jump

A. Tsaya a gaban benci ko akwati tare da faɗin ƙafafu daban-daban.

B. Swing makamai da tsalle, sauka a hankali a saman dandamali.

C. Mataki ƙasa ƙafa ɗaya a lokaci guda. (Mai dangantaka: Duk abin da kuke Bukatar Ku sani Game da Plyo, Ƙarin Ayyukan Motsa Jiki)

Don yin wannan motsa jiki na dumbbell HIIT motsa sauƙi: Yi bangon zama na minti 1.

Yi 10 reps.

Dumbbell HIIT Workout Round 3

Gadar Ƙafa ɗaya tare da Ƙarfafa Triceps

A. Kwance fuska a ƙasa tare da lanƙwasa gwiwoyi da ƙafafunsu a kwance, riƙe da nauyi a kowane hannu, dabino suna fuskantar juna da hannuwa suna taɓa kai tsaye akan kirji.

B. Tashi kwatangwalo don yin madaidaiciyar layi daga kafadu zuwa gwiwoyi. Miƙa ƙafar dama kuma ɗaga shi kai tsaye a cikin iska don farawa.

C. Ƙarƙashin hips ƙasa don ƙidaya 3 yayin lanƙwasa gwiwar hannu don rage nauyi zuwa fuska.

D. Komawa wurin farawa.

Yi 12 reps. Canja bangarorin; maimaita.

Walkoout tare da turawa

A. Tsaya tare da ƙafar ƙafar ƙafa baya. Ninka gaba don sanya dabino a ƙasa. Tafi hannu zuwa ga katako a dabino.

B. Yi turawa. Koma hannaye baya kuma komawa wurin farawa.

Yi 8 reps.

Manyan Gwiwoyi

A. Gudu a wuri, kawo gwiwoyi sama zuwa kirji.

Don yin wannan motsa jiki na motsa jiki HIIT yana motsawa cikin sauƙi: Mime tsalle igiya.

Don yin wannan motsa jiki na HIIT dumbbell yana motsawa da ƙarfi: Yi manyan gwiwoyi 10 sannan biyun shuffles na gefe 10 zuwa hagu. Canja bangarorin; maimaita.

Maimaita don 45 seconds.

Bita don