Maphunziro apamwamba apamwamba a 15 a 20-25 mphindi HIIT Gulu lathupi lonse

Ngati mumakonda nthawi yophunzitsira minofu ndi kuwotcha mafuta, ndiye kusankha kwamapulogalamu pano kuchokera pagulu la youtube la HIIT Gulu anyamata inu motsimikizika. Ophunzitsa amapereka makanema amphamvu kwambiri a aerobic opanda zida zochepa komanso mawonekedwe olondola kwambiri.

Muyenera kuwona:

• Kodi HIIT-kulimbitsa thupi ndi mphamvu zake ndi chiyani?
• Makochi 50 apamwamba pa YouTube: osankhidwa abwino kwambiri

Makhalidwe a Gulu la maphunziro HIIT

Gulu HIIT ndi njira yapa youtube, yomwe ili ndi zolimbitsa thupi zingapo kunyumba kwamaphunziro onse. Monga momwe dzinalo likunenera, makochi amapereka mapulogalamu pamachitidwe a HIIT (maphunziro apamwamba kwambiri), omwe ndi abwino kuchepa thupi ndikuthira thupi.

Kutalika kwa maphunziro HIIT Gulu, omwe adaphatikizidwa pakusankha kwathu, ndi mphindi 20-25. Komabe, nthawi zonse mumatha kuwonjezera kapena kuchepetsa nthawi yolimbitsa thupi, powonjezera kapena kuchotsa kuzungulira kamodzi. Ndizosavuta kuchita chifukwa machitidwewo amabwerezedwa mozungulira. Dongosolo la Gulu HIIT silingatchulidwe losiyanasiyana komanso lapadera kwambiri, koma kwa iwo omwe amakonda maphunziro osavuta komanso omveka, makanemawa akhoza kukhala oyenera kwathunthu.

Makhalidwe a Gulu la maphunziro HIIT:

1. Kuchita maphunziro opanda nyimbo ndi ndemanga za wothandizira, kumbuyo mutha kusintha nyimbo zomwe mumakonda.
2. Pali phokoso lakanthawi kanthawi koyambira komanso kumapeto kwa masewera olimbitsa thupi.
3. Kulimbitsa thupi kulikonse kumakhala ndi zolimbitsa 5-6, zomwe zimabwerezedwa mozungulira 3-4.
4. Zolimbitsa thupi zimachitidwa panthawi yapakatikati: Masekondi 20-60 amagwira ntchito, kupumula masekondi 10 mpaka 40.
5. Pulogalamuyi ikuphatikiza maphunziro a Cardio ndi kulemera.
6. Pama phunziroli, mudzafunika ma dumbbells, makanema ena safunikira zopumira.
7. Kuchita masewera olimbitsa thupi opanda kutentha kapena kuzizira (maulalo amatha kuwonera zochitika zathu zisanachitike kapena zitatha maphunziro).

Mutha kuchita zolimbitsa thupi izi 4-5 pa sabata, kuchita pulogalamu 1-2 ya thupi lapamwamba, thupi lotsika ndi thupi lonse. Pulogalamuyi idagawika magawo atatu azovuta: woyamba, wapakatikati komanso wopita patsogolo. Komabe, ndi oyamba kumene kuyambitsa vidiyoyi sikuvomerezeka.

Gulu Lophunzitsa HIIT la oyamba kumene

1. HIIT-kulimbitsa thupi lathunthu (mphindi 20)

Maphunziro apakati pa thupi lonse. Pulogalamu ya maulendo atatu a machitidwe 3 kuzungulira kulikonse: masekondi 5 amagwira ntchito, masekondi 40 kupumula. Mufunika ma dumbbells.

• X Pitani
• Squat ndi Ng'ombe Kwezani
• Kankhirani pamaondo
• Panjinga Yochedwa
• Lunge Wolemera

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

2.kulimbitsa thupi kwa HIIT mikono, mapewa ndi khungwa popanda kuwerengera (mphindi 20)

Maphunziro apakatikati oyang'ana mikono, mapewa ndi pachimake, mipiringidzo yambiri. Pulogalamuyo maulendo 4 a machitidwe 5 kuzungulira kulikonse: masekondi 30 amagwira ntchito, masekondi 30 akupuma. Kusunga sikofunikira.

• Tuluka
• Kankhirani pamaondo
• Plank Yonse ndi Arm Circle
• X Pitani
• Plank

3. HIIT-kulimbitsa thupi la ntchafu ndi matako opanda zida (Mphindi 20)

Nthawi yophunzitsira yoyang'ana ntchafu ndi matako. Pulogalamuyo maulendo 4 a machitidwe 5 kuzungulira kulikonse: masekondi 30 amagwira ntchito, masekondi 30 akupuma. Kusunga sikofunikira.

• Masewera a Ice Skater
• Squat ndi Ng'ombe Kwezani
• Ofukula Jump
• m'mapapo
• Mbalame ya Mbalame

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

4. HIIT-kulimbitsa thupi pamwamba ndi kutumphuka (Mphindi 20)

Maphunziro apakatikati oyang'ana mikono, mapewa ndi pachimake, mipiringidzo yambiri. Pulogalamuyo maulendo 4 a machitidwe 5 kuzungulira kulikonse: masekondi 30 amagwira ntchito, masekondi 30 akupuma. Mufunika ma dumbbells.

• Kulumpha Jack
• Tuluka
• Lembani Pamabondo
• Plank ndi Side Tap
• Bicep curls

Kulimbitsa thupi kuchokera ku Gulu la HIIT pamlingo wapakatikati

1. Kulimbitsa thupi kwa HIIT mikono ndi mapewa (Mphindi 20)

Maphunziro olimbitsa mphamvu olimbitsa thupi amayang'ana mikono ndi mapewa. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 25 amagwira ntchito ndipo masekondi 15 amapuma (koyambirira, kachitatu ndi kachisanu), masekondi 40 akugwira ntchito ndipo masekondi 20 akupuma (masewera achiwiri, achinayi ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Kulumpha Jack
• Pamwamba Press
• Plank Yonse Yokhala Ndi Paphewa
• Mbali ndi Mbali Hop
• Zosakanikirana Kokani Pamabondo
• Bicep curls

ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane

2.Kulimbitsa thupi kwa HIIT mthupi lonse (mphindi 22)

Maphunziro olimbitsa thupi kumtunda ndi kumunsi kwa thupi. Pulogalamu ya maulendo atatu a machitidwe asanu kuzungulira kulikonse: masekondi 3 ogwira ntchito ndi masekondi 5 kupumula. Mufunika ma dumbbells.

• Mbalame Yolemera Yolemera Ndi Ng'ombe
• Lunge ndi Bicep Curl
• Kulemera Kwakufa
• Kwezani Patsogolo
• Nyundo Curl

3.kulimbitsa thupi kwa matako ndi miyendo (Mphindi 22)

Kuphunzitsa mphamvu yolimbitsa thupi ndikugogomezera matako, miyendo, ndi ntchafu yamkati. Pulogalamu ya maulendo atatu a machitidwe asanu kuzungulira kulikonse: masekondi 3 ogwira ntchito ndi masekondi 5 kupumula. Mufunika ma dumbbells.

• Jump squat
• Mbali Lunge
• Wolemera Sumo squat
• Masewera a Ice Skater
• Wotsika Lunge Wotsika

TOP 30 machitidwe olimbitsa thupi kwambiri

4.kulimbitsa thupi kwa matako (Mphindi 22)

Kuphunzitsa mphamvu zolimbitsa thupi ndikugogomezera matako. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 20 amagwira ntchito ndipo masekondi 30 amapuma (koyambirira, kachitatu ndi kachisanu), masekondi 40 amagwira ntchito ndikupumira masekondi 20 (masewera achiwiri, achinayi ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Ofukula Jump
• Pitani Lunge
• Mbali ndi Mbali Hop
• Masewera a squat
• burpe
• Wolemera Sumo squat

5. HIIT-kulimbitsa thupi lathunthu (mphindi 24)

Maphunziro olimbitsa thupi olimbitsa thupi. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 30 amagwira ntchito, masekondi 10 kupumula (koyambirira ndi koyambirira kwachinayi), masekondi 40 amagwira kupumula masekondi 10 (pa masewera achiwiri ndi achisanu), masekondi 60 amagwira ntchito, masekondi 30 kupuma (pamasewera achitatu ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Pensulo Jack
• Pamwamba pa Lunge
• Kokani ndi Side Plank
• Pitani Lunge
• Burpee wolemera
• Squat, Curl, Press

Nsapato zazikazi za 20 zapamwamba zathanzi

6.kulimbitsa thupi kwa HIIT mikono ndi kumbuyo (Mphindi 24)

Maphunziro olimbitsa mphamvu za Aerobic oyang'ana mapewa, ma triceps ndi kumbuyo. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 30 amagwira ntchito ndikupumira masekondi 30 (koyambirira, kachitatu ndi kachisanu), masekondi 40 amagwiranso ntchito masekondi 20 (masewera achiwiri, achinayi ndi achisanu ndi chimodzi). Mufunika dumbbell imodzi.

• Tump Jump
• Mzere wokonzanso
• Tricep Kwezani
• burpe
• Pendani ndi Knee ku Elbow
• Sakanizani

Gulu Lophunzitsira HIIT pamlingo wapamwamba

1. Kuchita masewera olimbitsa thupi matako ndi ntchafu (Mphindi 22)

Kulimbitsa thupi kwa Cardio motsindika matako, ntchafu ndi kuwotcha mafuta. Pulogalamu ya maulendo atatu a machitidwe asanu kuzungulira kulikonse: masekondi 3 ogwira ntchito ndi masekondi 5 kupumula. Mufunika ma dumbbells.

• burpe
• Wolemera squat
• Frog Lumpha
• Pitani Lunge
• Khalani Pakhoma

Nsapato za amuna 20 zapamwamba zathanzi

2.kulimbitsa thupi kwa HIIT miyendo ndi mapewa (mphindi 24)

Kuphunzitsa mphamvu zolimbitsa thupi ndikuyang'ana miyendo, matako ndi mapewa. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 40 ogwira ntchito ndi masekondi 30 kupuma (koyambirira, kachitatu ndi kachisanu), masekondi 60 amagwiranso ntchito masekondi 30 (masewera achiwiri, achinayi ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Pitani Lunge
• Masewera a squat
• Frog Lumpha
• Mbali Yoyenda Ndi Kukweza Mwendo
• Tump Jump
• Lunge ndi Bicep Curl

3.kulimbitsa thupi kwa matako ndi miyendo (Mphindi 24)

Makamaka kulimbitsa mphamvu ndikuyang'ana miyendo ndi glutes. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 40 ogwira ntchito ndi masekondi 30 kupuma (koyambirira, kachitatu ndi kachisanu), masekondi 60 amagwiranso ntchito masekondi 30 (masewera achiwiri, achinayi ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Ofukula Jump
• Pamwamba pa Lunge
• Glute Bridge (Kumanja Kumanja)
• Mbali ndi Mbali Hop
• Glute Bridge (Kumanzere Kumanzere)
• Masewera a squat

Zochita 50 zapamwamba zamiyendo

4. HIIT-kulimbitsa thupi pachifuwa, mapewa ndi khungwa (Mphindi 24)

Makamaka maphunziro olimbitsira pachifuwa, mapewa ndi khungwa. Pulogalamu 4 yochita masewera 6 modutsa kulikonse: masekondi 30 amagwira ntchito, masekondi 10 kupumula (koyambirira ndi koyambirira kwachinayi), masekondi 40 amagwira kupumula masekondi 10 (pa masewera achiwiri ndi achisanu), masekondi 60 amagwira ntchito, masekondi 30 kupuma (pamasewera achitatu ndi achisanu ndi chimodzi). Mufunika ma dumbbells.

• Sakanizani
• Kuyimirira Mosunthika
• Mbali ndi Mbali Hop
• Kwezani Patsogolo
• Pendani ndi Knee ku Elbow
• Kulemera Kwaku Russia

5. Kuchita masewera olimbitsa thupi HIIT pochepetsa thupi popanda zida (Mphindi 24)

Kulimbitsa thupi kwa Cardio ndikugogomezera pachimake. Pulogalamu 3 yochita masewera 6 kuzungulira kulikonse: masekondi 40 ogwira ntchito ndi masekondi 30 kupumula (koyambirira, kachitatu ndi kachisanu), masekondi 60 amagwiranso ntchito masekondi 30 (yachiwiri, yachinayi ndi yachisanu ndi chimodzi). Kusunga sikofunikira.

• Ofukula Jump
• X Crunch
• Kulumpha Jack Plank
• Mbali ndi Mbali Hop
• Masewera Jack
• Plank Yonse ndi Tricep Touch

ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri

Ngati mukufuna kulimbitsa thupi kotsika mtengo omwe akuwona apa kuphatikiza:

• Masewera olimbitsa thupi otsika kwambiri a 8 ochokera kwa oyamba kumene a HASfit
• Zochita 10 zapamwamba za oyamba kumene kuchokera kwa Anna Tsukur mu Chirasha

Ngati mukufuna kulimbitsa thupi kwambiri, kenako yang'anani pa chopereka ichi:

• Kugwira ntchito top 10 kuchokera ku FitnessBlender 1000 calorie
• Maphunziro 15 apamwamba a TABATA ochokera kwa Monica Kolakowski

Kuchepetsa thupi, Kukula kwa kamvekedwe ndi minofu, Kulimbitsa thupi kwakanthawi, Kulimbitsa thupi kwa Cardio