Kev Tawm Tsam Tawm Tsam Tawm Tsam Tawm Tsam uas HIITs Koj Cov Tub Ntxhais Nyuaj

Zoo Siab

• Circuit 1
• Cua Squat rau Squat Dhia
• Plank Tap Climbers
• Triceps Push-Up / Hip Dip / Leg Lift
• Forearm Plank Lub hauv caug-rau-Luj Tshib
• Circuit 2
• Lateral Lunge Plyo
• Plank Up / Down thiab Jacks
• Tsiv Lateral Plank rau Push-Up
• Sab Plank Kais
• Circuit 3
• Sumo Squat/ Sumo Squat Dhia
• Tsiv Panther Plank
• Lub xub pwg pluaj Alternation Hip Dip/Walk-Ups
• Plank ncav cuag
• Tshuaj xyuas rau

Los ntawm cov chav kawm barre mus rau boot camp, planks nyob txhua qhov chaw - thiab qhov ntawd yog vim tsis muaj dab tsi ua rau lawv ntxiv dag zog rau koj lub hauv paus, hais tias tus kws qhia Kira Stokes, tus tsim ntawm Stoked Method, kev cob qhia siab. "Cov leeg tseem ceeb [suav nrog abs, nraub qaum, thiab glutes] muaj zog tag nrho koj lub cev txav mus los," Stokes hais. "Ua kom lawv ruaj khov yuav txhim kho koj qhov kev ua tau zoo, tiv thaiv kev raug mob, thiab ua kom txhua hnub ua haujlwm yooj yim dua." Tsis hais cinch koj duav. (Jumpstart flatter abs los ntawm kev paub cov khoom noj zoo tshaj plaws thiab phem tshaj rau lawv.)

Tab sis ib daim phiaj zoo li qub tsis nyob rau qib siab ntawm cov calories hlawv, yog li rau qhov HIIT quickie, Stokes tau ua tiav cov kev hloov pauv uas cia koj hlawv thaum koj khov kho thiab ntxiv qee qhov plyometric tawg rau hluav taws ntau dua. Koj lub luag haujlwm dhau los ntawm txhua ntawm peb qhov kev sib tw me me: "Khaws txav mus kom koj lub plawv dhia nyob qis thiab koj rov kho koj cov metabolism," nws hais.

Thiab xyuas kom tseeb tias koj cov phiaj xwm nyob ntawm qhov taw tes: Ua ntej, koj txhais tes lossis lub hauv pliaj yuav tsum ncaj nraim hauv qab koj lub xub pwg nyom. Dov koj lub xub pwg nyom rov qab, kos koj lub ntaj rau ntawm koj lub nraub qaum, nyem koj lub glutes (ntau heev kom koj lub taub hau zoo li tiaj tus), thiab ntsaws koj lub plab kom nws nyob hauv kab nrog koj lub duav, hais tias Stokes. "Qhov no tiv thaiv koj tus txha nqaj qaum thiab pab koj koom nrog glutes zoo dua yog li koj khov koj nraub qaum nrog rau koj lub abs," nws piav qhia. Thaum kawg, koom nrog koj cov quads thiab thawb koj lub luj kom ntev koj cov nyuj. Tau txais koj daim ntawv pov thawj? Zoo- koj npaj tau (rov) ntsib cov ntoo. (Hlub dab tsi Kira tau txais kev pab? Tom ntej no, txheeb xyuas 30-hnub plank kev sib tw nws tsim tsuas yog rau Cov duab.)

Koj yuav xav tau: lev yog nyob ntawm yeem.

Nws ua haujlwm li cas: Ua txhua yam ntawm peb lub voj voog ob zaug ua ntej txav mus rau qhov tom ntej.

Circuit 1

Cua Squat rau Squat Dhia

A. Sawv nrog taw me ntsis dav dua lub duav dav sib nrug, caj npab los ntawm ob sab.

B. Ua 1 squat. Tam sim ntawd ua 1 squat dhia.

C. Txuas ntxiv rau 30 vib nas this

Plank Tap Climbers

A. Pib nyob rau hauv pem teb nyob rau hauv plank on xibtes. Coj mus rau sab tes xis ntawm xub pwg sab laug. Hloov ob sab; rov hais dua. Rov ua dua.

B. Ces rub khoov sab xis mus rau hauv siab; hloov sab, rov ua dua. Rov ua dua.

C. Txuas ntxiv hloov lub xub pwg nyom nrog cov neeg nce toj siab rau 45 vib nas this.

Triceps Push-Up / Hip Dip / Leg Lift

A. Pib nyob rau hauv pem teb nyob rau hauv plank on xibtes. Ua 1 push-up.

B. Hloov qhov hnyav mus rau sab xis thiab tig mus rau sab plank ntawm sab xis, tsa taw. Tuav lub duav 2 mus rau 3 ntiv tes. Rov qab mus rau sab phaj. Rov ua dua.

C. Tsa ceg sab laug txog 2 taw, tom qab ntawd qis dua. Rov ua dua.

D. Rov qab mus pib. Ua 1 laub-up ces hloov sab (sab plank ntawm sab laug xib teg); rov ua tag nrho ib ntus.

E. Ntxiv rau 1 feeb.

Scale Down: Thaum nyob rau sab plank, tshem tawm ceg nqa thiab rov qab ncaj qha mus pib.

Forearm Plank Lub hauv caug-rau-Luj Tshib

A. Pib nyob rau hauv pem teb nyob rau hauv plank ntawm forears. Nqa khoov hauv caug txoj cai los kov lub luj tshib.

B. Rov qab mus pib. Hloov ob sab; rov hais dua.

C. Txuas ntxiv rau 30 vib nas this.

Nplai: Tom qab nqa lub hauv caug mus rau lub luj tshib, ncua ceg rov qab, nqa ob txhais ceg 2 ntiv tes saum hauv av mus rau 2 vib nas this. Mus rau tib sab rau 15 vib nas this. Hloov ob sab; rov hais dua.

Circuit 2

Lateral Lunge Plyo

A. Sawv nrog ko taw ua ke, txhais tes ntawm lub duav kom pib. Kauj ruam txoj cai ko taw dav mus rau sab xis (ntiv taw taw rau pem hauv ntej), khoov ceg sab xis 90 degrees (sab laug yog ncaj).

B. Rov qab mus pib. Rov ua dua, lub sijhawm no dhia rov qab los pib.

C. Txuas ntxiv ua ib sab rau sab nraub qaum nrog dhia dhia dhia rau 30 vib nas this. Hloov ob sab; rov hais dua.

Plank Up / Down thiab Jacks

A. Pib nyob rau hauv pem teb nyob rau hauv plank on xibtes. Txo mus rau sab xub ntiag sab xis, ces sab laug.

B. Nias rov qab mus rau sab xis, tom qab ntawd sab laug. Hloov ob sab; rov hais dua.

C. Tom ntej no, dhia taw dav, ces tam sim ntawd dhia lawv mus pib. Rov ua dua.

D. Txuas ntxiv hloov-downs nrog plank jacks rau 1 feeb.

Tsiv Lateral Plank rau Push-Up

A. Pib nyob rau hauv pem teb nyob rau hauv plank on xibtes. Ib txhij taug kev sab xis thiab ko taw mus rau sab xis, ua raws li sab laug tes thiab sab laug ko taw. Rov ua dua.

B. Ua ib lub laub-up. Hloov ob sab; rov hais dua.

C. Mus txuas ntxiv lwm 1 feeb.

Scale Up: Hloov qhov thawb nrog 1 burpee.

Sab Plank Kais

A. Pib hauv pem teb hauv plank ntawm caj npab. Hloov qhov hnyav mus rau sab xis ntawm lub hauv pliaj thiab tig mus rau sab xis sab xis, tuav taw.

B. Coj mus rhaub sab laug rau pem hauv ntej ntawm lub cev, tom qab koj.

C. Txuas ntxiv cov kais dej hauv pem teb rau 30 vib nas this. Hloov ob sab; rov hais dua.

Scale Down: Los ntawm sab phaj, coj mus rhaub sab laug mus rau pem teb nyob rau hauv pem hauv ntej ntawm lub cev rau 15 vib nas this. Coj mus rhaub sab laug mus rau pem teb tom qab koj li 15 vib nas this. Hloov ob sab; rov hais dua.

Circuit 3

Sumo Squat/ Sumo Squat Dhia

A. Sawv ntsug nrog taw me ntsis dav dua lub duav dav sib nrug, ntiv taw tig tawm 45 degrees, caj npab los ntawm ob sab.

B. Ua 1 squat. Tam sim ntawd ua 1 squat dhia.

C. Txuas ntxiv rau 30 vib nas this.

Tsiv Panther Plank

A. Pib nyob rau hauv txoj hauj lwm tabletop nrog lub hauv caug tsa 2 ntiv tes tawm hauv pem teb.

B. Ib txhij taug kev sab tes xis thiab sab laug taw rau pem hauv ntej 2 ntiv tes, tom qab ntawd sab tes laug thiab sab xis. Mus ntxiv rau peb kauj ruam.

C. Rov qab mus pib. Nqa tes xis thiab ko taw sab laug tawm hauv pem teb, kov sab tes xis mus rau hauv caug hauv caug. Hloov ob sab; rov ua ntu zus. Rov ua dua.

D. Tom ntej no, ib txhij nqis tes sab xis thiab sab laug taw rov qab 2 ntiv tes, tom qab ntawd sab tes laug thiab sab xis. Txuas ntxiv rau peb kauj ruam.

E. Rov qab mus pib. Khoov lub luj tshib kom lawv taw tes me ntsis mus rau kab tav kom qis lub cev ob peb ntiv tes, tom qab ntawd nias rov qab. Rov ua dua.

F. Rov ua dua qhov no tag nrho ntau zaus ntau npaum li koj tuaj yeem ua rau 1 feeb.

Scale Down: Los ntawm txoj haujlwm ntawm lub rooj (nrog lub hauv caug tsa), tsa tes sab xis thiab sab laug taw tawm hauv pem teb 2 ntiv tes. Tuav rau 3 txog 5 vib nas this. Hloov sab, nqa sab laug thiab sab xis. Tuav rau 3 txog 5 vib nas this. Txuas ntxiv rau 1 feeb.

Lub xub pwg pluaj Alternation Hip Dip/Walk-Ups

A. Pib nyob rau hauv pem teb nyob rau hauv plank ntawm forears. Tso lub duav sab xis rau sab xis, tom qab sab laug mus rau sab laug. Rov ua dua ob zaug.

B. Taug kev taw mus rau txhais tes, hloov lub duav rov qab thiab nce mus rau qhov chaw dev. Taug ko taw rov qab rau lub plank.

C. Txuas ntxiv hip dips thiab down aub rau 1 feeb.

Plank ncav cuag

A. Pib nyob rau hauv pem teb nyob rau hauv plank on xibtes.

B. Ncaj npab sab xis rau pem hauv ntej thiab sab laug ceg rov qab; tuav rau 2 vib nas this. Hloov ob sab; rov hais dua.

C. Txuas ntxiv rau 1 feeb.

Scale Up: Los ntawm plank, ncua sab caj npab rau pem hauv ntej thiab sab laug ceg rov qab. Nqa lub luj tshib sab laug mus rau sab laug hauv caug, tom qab ntawd nthuav tawm rov qab. Hloov ob sab; rov hais dua. Txuas ntxiv rau 1 feeb.

Tshuaj xyuas rau