Manyan Ayyukan Calorie-Blasting 5

Wadatacce

• Plyometrics
• Gajerun Ayyuka
• Manyan taurari
• Tabata Training
• Kettlebell Workouts
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Bari mu yanke don bi: Idan ya zo ga motsa jiki, muna son motsa jiki wanda ke ƙone mafi yawan adadin kuzari a cikin mafi ƙarancin lokaci. Haɗa waɗannan nau'ikan motsa jiki a cikin aikinku na yau da kullun, kuma ku kalli fam ɗin yana tashi.

Plyometrics

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Ci gaba-tsalle don shi: Ƙungiyoyin fashewa kamar tsalle-tsalle da tsalle-tsalle suna taimakawa wajen gina tsoka mai karfi yayin kona calories 10 a minti daya. Makullin shine ku ci gaba da motsawa cikin sauri kuma ku sauka ƙasa a hankali don ku shiga ƙafarku da tsokar tsokoki yayin da kuke buga ƙasa. Gwada wannan bidiyon motsa jiki na PlyoJam na minti 10.

Gajerun Ayyuka

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Ba a taɓa ganin ba za a iya dacewa a cikin motsa jiki mai ƙarfi ba? Har yanzu kuna iya ganin sakamako koda kuna da mintuna kaɗan kawai don gumi-kawai ku ƙara ƙarfin ku. Wani binciken da aka yi kwanan nan ya gano cewa minti 20 na motsa jiki na iya haifar da canje-canje ga DNA na tsokoki, ciki har da metabolism da kuma tasirin bayan ƙonawa, yayin da sauran nazarin ya nuna ingantawa a cikin alamun lafiya da yawa a cikin kadan kamar bakwai. Dabarar ita ce motsa jiki a mafi girman ƙarfin ku a cikin fashewar 30-na biyu, sannan lokacin murmurewa. Sauti mai sarrafawa, dama? Gwada wannan motsa jiki na minti bakwai na HIIT (ku yi sami lokaci don shi!).

Manyan taurari

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Wani nau'in horo na tazara mai ƙarfi (HIIT), babban juzu'i shine motsa jiki na kewaye wanda ke haɗa nau'ikan motsa jiki daban-daban, ɗaya bayan ɗaya ba tare da sauran hutu ba. Wannan yana haɓaka ɓangaren cardio na kowane ƙarfin horo na yau da kullun, yana taimaka muku gina tsoka da zubar da mai cikin ɗan lokaci.

Don yin manyan abubuwa, zaɓi nau'ikan motsi biyu don haɗawa, ko dai suna aiki iri ɗaya ko masu adawa da ƙungiyoyin tsoka. Yi kowane saiti don yawan adadin maimaitawar ku kuma huta na minti ɗaya kawai da zarar kun gama kowane babban juzu'i (motsi biyu).

Tabata Training

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Kada ku bari sunan da ba shi da daɗi ya tsoratar da ku: Tabata kawai takamaiman nau'in HIIT ne wanda ke ƙonewa, a matsakaita, adadin kuzari 13.5 a minti ɗaya. Tabata yana aiki kamar haka: mintuna huɗu na horo mai ƙarfi, yana canzawa tsakanin daƙiƙa 20 na horo mafi girma da sakan 10 na hutawa. Gwada shi zagaye biyu ko uku. Fara da ɗaya daga cikin ayyukanmu na Tabata.

Kettlebell Workouts

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Yana da wuya a yi kuskure tare da motsa jiki na kettlebell. Majalisar Amurka kan Motsa Jiki ta gano cewa, a matsakaita, kuna iya ƙona adadin kuzari 400 a cikin mintuna 20-magana game da sauri! Dalili: motsi da yawa. Laura Wilson, darektan shirye -shirye na KettleWorX ta ce "Maimakon kawai ku hau sama da ƙasa, zaku koma gefe zuwa gefe da ciki da waje, don haka ya fi aiki sosai." "Ba kamar dumbbell ba, kettlebells yana kwaikwayon yadda kuke motsawa cikin rayuwa ta ainihi." Kuna shirye don farawa da motsa jiki na kettlebell? Wannan motsa jiki na ƙararrawa na minti 25 shine kawai abin da kuke buƙata.

Ƙari daga POPSUGAR Fitness:

Abincin Abinci 10 Mai Cike Da Protein

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