Super Shredder HIIT zolimbitsa thupi kuti muwotche mafuta ndikuwonjezera mphamvu

    HIIT ndiyothandiza kwambiri kusungunuka kwamafuta amthupi, koma burpee kuyiwala ikhoza kukhala njira yokopa mzimu kuti ukwaniritse cholinga chosema. M'malo mobwerera kwa odziyendetsa pawokha ndikuwombera anthu oyenda mokwera ndi kudumphadumpha nthawi zonse, yesani zolimbitsa thupi za HIIT zoperekedwa ndi kazembe watsopano kwambiri wa kampani ya Lululemon, Akin Akman.

"Zochita izi zitha kulimbitsa misewu yama neuromuscular ndikumasula ulusi wofulumira, kukuthandizani kuyenda momasuka pandege zonse zoyenda," Ackerman adatero. Zochita za HIITzi sizimakulitsa maondo ndi akakolo, koma zimalimbitsa mafupa ndi minyewa pomwe imachulukitsa mafupa. "Kusuntha kwanu ndi momwe mungachitire zidzakhala zolimba, zomvera bwino, zoganizira komanso zowona," adatero Ackerman. Kuphatikiza apo, ntchito zonsezi za mwendo umodzi zimatha kuwonjezera moyo wautumiki ndikuwonjezera magwiridwe antchito.
Zolimbitsa thupi 1 ndi 2 ndi gulu lalikulu la AMRAP: chitani zinthu zambiri momwe mungathere mphindi 1, kenako ndikuyamba chinthu chachiwiri osapuma. Bwerezani superset mbali inayo; ndiye kuti, kuzungulira 1. Pali kusiyana kwamasekondi 45 pakati pamagulu akulu ndi mphindi ziwiri pakati pazungulira. Chitani zozungulira 3 mpaka 5.
Gwiritsani ntchito osalowerera ndale kuti muike ziphuphu pambali panu, ndikulumikiza mapazi anu m'lifupi. Tengani gawo lalikulu panja ndi mwendo wanu wamanzere, mutembenuzire phazi lanu ndi torso patsogolo, pamene mukutsikira mumphako ndikufikira kuthandizira mwendo wanu wakutsogolo. Gwiritsani ntchito latissimus dorsi ndikukoka chigongono kubwerera kulemera kwake. Kuyendetsa kumazungulira kubwerera poyambira ndi phazi lamanzere. Pitani ku 1B nthawi yomweyo.
Imani ndi mwendo wanu wakumanzere, pindani mawondo anu modekha, ndipo gwirani chingwecho ndi dzanja lanu lamanja, ndi dzanja lanu likuyang'ana. Yambirani kutsogolo mutakweza mwendo wanu wakumanja kumbuyo kwanu, ndikubweza dzanja lanu lamanzere kuti mukhale olimba. Pitani kumanzere ndi phazi lanu lakumanzere. Khalani okhazikika, kenako ndikudumphira kumanja, gwirani pansi ndi phazi lanu lamanja, ndikupanga zokoka zazikulu kuti musamutse kulemera kwanu. Sungani phazi lanu lamanja likudumpha mozungulira (kuchokera mbali ndi mbali) nthawi 4. Bwererani ku 1A; sinthani mbali.
Imani ndi mwendo wanu wakumanzere, pindani mwendo wakumanja madigiri 90, pindani phazi lanu, ndikugwira cholembera cholemera ndi dzanja lanu lamanzere. Osadandaula: mukamatsamira kumanzere, onjezerani minofu ya oblique ndi gluteal. Pitani ku 2B tsopano.
Imani patali ndi phazi lanu lakumanja kutsogolo ndi phazi lakumanzere kumbuyo, mutanyamula mpira mankhwala m'manja onse. Sinthani torso ndi m'chiuno ndikukokera mpira kuchipatala chanu. Pitani patsogolo mozungulira, gwirani phazi lanu pansi, ndikusuntha mpira wamatabwa kuchokera m'chiuno mwanu wamanja kupita pamwamba paphewa lanu lamanzere, ndikumangoyendetsa manja anu molunjika. Kusewera mwachisawawa ndikubwereza. Bwererani ku 2A; sinthani mbali.
Ikani dzanja lanu lamanja pa mpira wa BOSU, kenako lowetsani mbali yokhotakhota, dutsani mapewa anu m'manja mwanu, gwedezani mapazi anu, kumbuyo kumbuyo, mapazi akutsogolo, ndi chiuno pansi. Gwirani chingwecho ndi dzanja lanu lamanzere, kanjedza mukuyang'ana nokha. Gwiritsani ntchito pachimake ndikugwira kulemera kwa mutu, ndiye kutsitsa ndikubwereza. Chidziwitso: Mutha kukoka m'malo mozemba. Pangani zosavuta kuti mulowe m'nkhokwe kapena kuchotsa kwathunthu BOSU. Direct AMRAP: 1 miniti mbali iliyonse.