Lub Pyramid HIIT Workout Formula uas tsim kom muaj cov metabolism sai dua

Zoo Siab

• Pyramid 1
• Pyramid 2
• Pyramid 3
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"Qhov kev tawm dag zog no yog koob tshuaj tiv thaiv kab mob," hais tias pab pawg muaj zog tiv thaiv Amy Dixon, tus tsim kev tua neeg tshiab Firestarter chav kawm ntawm Equinox hauv Los Angeles, uas tsim tus qauv niaj hnub hauv qab no.Cov chav kawm muaj koj thawb rau 15, tom qab ntawd 30, tom qab ntawd 45 vib nas this ntawm kev siv siab-ces rov qab los ntawm "pyramid" rau 45, 30, thiab 15 vib nas this-tsuas yog 15 vib nas this ntawm so hauv nruab nrab.

Dixon hais tias "Vim tias koj tsis tau rov ua tiav ntawm cov teeb tsa, koj tau ua haujlwm nyob rau qib uas yuav ua rau koj muaj zog thiab txhim kho koj li kev ua tau zoo," Tsis tas li ntawd, koj yuav hlawv cov calories loj ntawm txoj kev-thiab tom qab kev ua haujlwm dhau los. (Nov yog ntau ntxiv txog yuav ua li cas kom tau sijhawm so ntau ntxiv thaum lub sijhawm HIIT.)

Txhua lub hauv paus (xav txog nws li lub voj voog me me) muaj ob qho kev ua haujlwm sib txawv uas tsom mus rau lub cev sib txawv. Qhov ntawd txhais tau tias koj yuav tsis qaug zog txhua lub sijhawm thawb uas koj tsis tuaj yeem muab rau koj tag nrho.

Koj yuav crank tawm peb lub pyramids tag nrho. Tom qab txhua tus, koj yuav tsum hnov ​​zoo li koj tau siv zog txaus uas koj xav kom nres thiab rov zoo. Hloov chaw, koj yuav ua ob feeb ntawm qhov nrawm nrawm ua ntej txav mus rau lub pyramid tom ntej.

"Kev tshawb fawb qhia pom tias kev rov zoo los ntawm ob mus rau plaub feeb yog qhov qab zib rau koj lub cev npaj los daws lwm lub sijhawm ntawm qhov kev siv siab," Dixon piav qhia. (Kev kho kom rov zoo yog qhov tseem ceeb ntawm cov hnub so ib yam nkaus, FYI.) Thaum kawg ntawm qhov kev sib tham no, txhua tus leeg kawg yuav raug nplawm rau hauv cov duab. Thiab koj cov metabolism? Nws yuav hluav taws.

Koj yuav xav tau: Ib kauj ruam me me rau qhov ntsuas txav nce lossis nqis (yeem)

Nws ua haujlwm li cas: Pib nrog qhov sov so. Tom qab ntawd ua kom tiav txhua lub pyramid ib zaug, hloov ntawm kev ua haujlwm A thiab B rau lub sijhawm sib txawv nrog 15 vib nas this ntawm so tom qab txhua lub sijhawm. Tom qab ua tiav txhua lub pyramid, rov qab rau 2 feeb ntawm qhov yooj yim mus rau nruab nrab siv los ntawm jogging rau pem hauv ntej thiab rov qab (los yog jogging rau 1 feeb, ces ua skaters rau 1 feeb).

Ua kom sov: Ua 30 vib nas this ntawm kev sib hloov sab-rau-sab squats (qib sab xis sab xis tawm mus rau sab xis, ntiv taw tig mus rau pem hauv ntej, thiab khoov lub hauv caug sab xis kom qis rau hauv squat nrog sab laug ceg ncaj; rov qab mus rau qhov chaw pib, hloov sab, thiab rov ua dua), triceps laub-ups, hloov pauv rau pem hauv ntej quav (kov cov ntiv tes rau hauv pem teb yog tias ua tau) thiab ntsaws txuas ntxiv (sawv ntsug, rov qab me ntsis), thiab hloov pob tw ncaws pob thiab hauv caug siab. Rov ua dua.

Pyramid 1

Kab laug sab Lunge Pledge

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

B. Dhia sab laug rau pem hauv ntej rau sab laug ntawm tes thaum koj kov sab tes laug mus rau xub pwg sab xis.

C. Rov qab sab laug xibtes mus rau qhov chaw pib, tom qab ntawd hloov ob txhais ceg (ntev sab laug ceg rov qab, sab ceg sab xis mus rau sab xis sab tes xis) thiab nqa sab xis mus rau sab laug xub pwg. Txuas ntxiv hloov sai li sai tau.

QHUAB QHOV TSEEB: Ua tag nrho cov ntu ua ke nrog txhais tes ntawm cov kauj ruam me me es tsis txhob siv hauv pem teb.

Qos yaj ywm kub

A. Sawv nrog ko taw kom deb dua lub duav dav sib nrug.

B. Coj mus rhais taw sab laug mus rau nruab nrab ntawm lub cev, tom qab ntawd nqis mus rau qhov pib txoj haujlwm. Hloov ob sab; rov hais dua.

C. Txuas ntxiv, rub caj npab zoo li koj tau khiav thiab txav nrawm li sai tau.

QHOV TSEEB: Pib los ntawm kev hla koj cov kauj ruam. Coj mus rhaub sab laug ko taw rau saum cov kauj ruam, ces tam sim ntawd tso ko taw rov qab mus rau sab laug ntawm kauj ruam thaum koj coj mus rhaub sab xis taw rau saum kauj ruam. Txuas ntxiv mus.

Pyramid 2

Sawv ntsug Ntev Dhau

A. Sawv nrog ko taw kom deb dua lub duav dav sib nrug.

B. Dhia rau pem hauv ntej kom deb li deb tau, tsaws nrog lub hauv caug mos muag.

C. Shuffle rov qab mus rau txoj haujlwm pib, tom qab ntawd dhia dhia.

D. Rov ua dua, txav sai li sai tau.

QHOV TSEEB: Tsis txhob siv lub duav dhia, hloov nqa sab laug thiab tom qab ntawd hauv caug sab xis mus rau hauv siab, kov tes rau hauv caug.

QHOV TSEEB: Kov taub qab thaum koj dhia mus rau tom ntej.

Mogul

A. Los ntawm kev sawv, nqis taw laug tawm mus rau sab laug.

B. Dhia sab xis kom ntsib sab laug thiab coj cov ntiv taw mus rau hauv pem teb. Tsav ob txhais caj npab rov qab thaum koj tsaws.

C. Hloov ob sab; rov hais dua. Txuas ntxiv hloov sai li sai tau.

QHOV TSEEB: Qhib rau pem hauv ntej los ntawm kev sawv, hauv caug khoov me ntsis, thiab tso tes rau ntawm kauj ruam, lub xub pwg ncaj qha rau lub dab teg thiab taw tsuas yog rau sab laug ntawm cov kauj ruam. Dhia mus, tso lub cev hnyav rau hauv txhais tes thiab dhia hla qib mus rau sab xis. Rov ua dua, txav sai li sai tau.

Pyramid 3

Hloov Kick

A. Sawv ntsug nrog ob txhais taw xub pwg dav sib nrug, caj npab khoov, txhais tes los ntawm lub puab tsaig.

B. Dhia raws li koj ncaws sab laug rau pem hauv ntej, tom qab ntawd hloov, ncaws sab xis rau pem hauv ntej tom qab tsaws.

C. Txuas ntxiv hloov sai li sai tau.

SCALE DOWN: Tsis txhob dhia, nqis mus rau pem hauv ntej, snapping ncaws tawm mus rau pem hauv ntej. Rov qab mus rau qhov chaw pib. Hloov sab thiab rov ua dua.

Plaub Hlis Hloov mus rau Ob Lunge

A. Sawv nrog ob txhais taw hip-dav sib nrug, hauv caug khoov me ntsis.

B. Dhia mus, ua lub quarter tig mus rau sab laug, tsaws nrog lub hauv caug mos muag, tom qab ntawd dhia rov qab mus rau txoj haujlwm pib.

C. Dhia tawm, tsaws hauv lub lunge nrog sab laug ceg rau pem hauv ntej, khoov ob lub hauv caug rau 90 degrees. Rov ua dua lunge dhia, hloov ob txhais ceg nruab nrab mus rau tsaws nrog sab ceg ncaj rau pem hauv ntej.

D. Rov qab mus rau qhov chaw pib. Rov ua ntu zus, tig mus rau sab xis. Mus ntxiv, txav sai li sai tau.

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