Ƙarshen HIIT Rowing Workout for Total-Body Toning

Wadatacce

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A cikin Birnin New York, ɗakunan motsa jiki na otal suna kama da layin kowane shinge, amma CityRow ita ce koyaushe nake komawa. Na gano shi ne a wata tafiya ta baya -bayan nan, jim kaɗan bayan da mai ilimin hanyoyin kwantar da hankali na ya gaya mini cewa ba za a gudu daga gare ni ba aƙalla watanni shida. Ba kalmomi na son zuciya na ke son ji ba. CityRow ya kwantar da fargaba na game da yadda rayuwa ba tare da gudu zata kasance ba. Aikin motsa jiki yana haɗe tsaka-tsakin tuƙi tare da horarwar ƙarfi, yana haifar da babban motsa jiki, ƙarancin motsa jiki.

Matsalar: Ba ni zaune a birnin New York. Kuma yayin da na yi sa’a na gamsar da soulCycle da nake so a nan a San Francisco, CityRow har yanzu bai kai Yammacin Tekun Ba. Abin godiya, Annie Mulgrew, darektan shirye -shirye na CityRow, ya ƙirƙiri wani motsa jiki na al'ada wanda na sami damar zuwa dakin motsa jiki, kuma yayin da ba daidai yake da amfani da ɗayan kyawawan injunan kwale -kwale na ruwa na CityRow, babban motsa jiki ne na cardio wanda kuma yana taimakawa wajen ƙarfafawa da sautin jiki duka.

Kafin tafiya zuwa dakin motsa jiki da tsalle kai tsaye a kan jirgin ruwa, yana da mahimmanci a san abubuwan yau da kullun. "Rowing wani motsa jiki ne mai wuyar gaske a ciki da kanta. Idan kun kasance sabon yin tuki, mayar da hankali kan tsari mai kyau kafin ɗaukar matakin ƙarfin," in ji Annie. "Motsa jiki a kan injin yana da kyau kamar fom ɗin ku, don haka ku yi haƙuri da kanku har sai ya zama sananne."

Wannan ƙamus ɗin ƙamus na buƙatun-sanin sharuɗɗan kwale-kwalen ya kamata kuma ya taimake ku!

• Ƙarfin wutar lantarki: Cikakken bugun kwale -kwale tare da mai da hankali kan iko ba gudu ba; yi tunani da sauri, a hankali; fitar da ƙarfi da ƙarfi sannan a hankali a warke akan kowane bugun jini.
• Gudu: Ana yin iyakar ƙoƙarin don iyakar gudu ba tare da rasa fom ɗin ku ba.
• Kama: Matsayi na farawa a kan injin jere tare da lanƙwasa gwiwoyi da hannayensu a saman gwiwoyi.
• Turi: Ƙafãfunsu sun ƙaru, kuma sun karkata a kusurwar digiri 45 tare da madaidaiciyar baya.

INTERVAL ONE: JINGINA

• Warmup: Jere a matsakaicin taki na minti ɗaya.
• Yi jan wuta guda biyar.
• Riƙe tuƙi a kan bugun ƙarshe kuma ku ware hannuwanku ta hanyar jawo sandar a ciki da waje sau biyar.
• Komawa zuwa kama, yi jan wuta 10, riƙe da tuƙi a bugun ƙarshe, kuma yi keɓewa na hannu sau 10.
• Maimaita saita abubuwan jan wuta guda biyar tare da warewar hannu biyar a cikin tuki.
• Maimaita saiti na jan wuta 10 tare da warewar hannu 10 a matsayin tuki.
• A cikin mintuna biyar masu zuwa, musanya tsakanin sprints na daƙiƙa 30 tare da dawo da minti ɗaya.

Idan kuna son ƙarin kalubale, yayin zagaye na ƙarshe, sauke lokacin dawo da ku zuwa daƙiƙa 30 kawai.

CIKI NA BIYU: GYARA

• Walkouts zuwa plank
• Turawa
• Tsayin gefe tare da crunch
• Tafiyar turawa
• Plank kuma juya (don ƙarin ƙalubale, yi amfani da ma'aunin nauyi)
• Lent-over-jere (yi amfani da ma'aunin ma'aunin matsakaici)
• Triceps dips (yi a gefen injin kera)

Yi darussan da ke sama na daƙiƙa 30 kowannensu, yana ƙoƙarin kada ku huta a tsakanin saiti. Da zarar an gama, huta na tsawon daƙiƙa 30, sannan sake maimaita wani zagaye.

TSAKI NA UKU: HADA GUDA DA SAKAMAKO

• Tsawon mita 100
• 45 seconds na turawa
• Tsawon mita 200
• Tsawon tsayin daƙiƙa 45
• Tsawon mita 300
• 45 seconds na triceps dips
• Tsawon mita 200
• 45-second plank riƙe
• Tsawon mita 100
• 45 seconds na turawa

Yi kowane tazarar tsere a cikin sauri. Da zarar kun gama motsa jiki, tabbatar kun miƙa!

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