Qhov kawg HIIT Rowing Workout rau Tag Nrho Lub Cev Toning

Zoo Siab

• Ntsuam xyuas rau

Hauv New York City, boutique Fitness studios zoo li kab txhua qhov thaiv, tab sis CityRow yog qhov kuv ib txwm rov qab mus. Kuv pom nws ntawm qhov kev mus ncig tsis ntev los no, tsis ntev tom qab tau hais los ntawm kuv tus kws kho mob lub cev tias yuav tsis muaj kev khiav ntawm kuv tsawg kawg rau lub hlis. Tsis yog lo lus kuv cardio-mob siab rau tus kheej xav hnov. CityRow calmed kuv ntshai txog dab tsi lub neej uas tsis khiav yuav zoo li. Kev ua haujlwm sib xyaw ua ke nrog cov sijhawm sib tw nrog kev cob qhia lub zog, ua rau muaj kev siv zog siab, tsis muaj kev cuam tshuam.

Qhov teeb meem: Kuv tsis nyob hauv New York City. Thiab thaum kuv muaj hmoo txaus kom txaus siab kuv lub siab SoulCycle xav tau ntawm no hauv San Francisco, CityRow tseem tsis tau tsoo West Coast. Ua tsaug, Annie Mulgrew, CityRow tus thawj coj ntawm txoj haujlwm, tsim kev cai ua haujlwm uas kuv tau muaj peev xwm coj mus rau lub chaw dhia ua si, thiab thaum nws tsis zoo ib yam li siv ib ntawm CityRow cov dej zoo nkauj rowing tshuab, nws yog qhov ua haujlwm tsis txaus ntseeg cardio uas kuj pab ntxiv dag zog thiab tone tag nrho lub cev.

Ua ntej mus rau lub gym thiab hopping ncaj nraim mus rau rower, nws yog ib qho tseem ceeb kom paub cov hauv paus. "Rowing yog qhov nyuaj ua haujlwm hauv thiab ntawm nws tus kheej. Yog tias koj tshiab rau rowing, tsom mus rau daim ntawv kom raug ua ntej tuaj yeem nce qib," Annie hais. "Kev ua haujlwm ntawm lub tshuab tsuas yog zoo li koj daim ntawv, yog li ua siab ntev rau koj tus kheej kom txog thaum nws paub ntau dua."

Cov lus piav qhia yooj yim ntawm qhov xav tau-paub-paub rowing cov lus tseem yuav pab koj tawm!

• Lub zog rub tawm: Tag nrho rowing stroke nrog tsom rau lub hwj chim tsis ceev; xav ceev ceev, qeeb hauv; tsav tawm nrog lub zog tag nrho thiab tom qab ntawd maj mam rov zoo ntawm txhua qhov mob stroke.
• Khiav: Ua haujlwm siab tshaj plaws rau qhov nrawm tshaj plaws yam tsis poob koj daim ntawv.
• Ntes: Pib txoj haujlwm ntawm kab tshuab nrog lub hauv caug khoov thiab txhais caj npab nthuav tawm hauv caug.
• Tsav: Ob txhais ceg nthuav, thiab leaning ntawm 45-degree lub kaum sab xis nrog lub nraub qaum ncaj.

INTERVAL ONE: ROWING

• Warmup: Kab ntawm ib nrab pace rau ib feeb.
• Ua tsib lub zog rub.
• Tuav koj tus tsav ntawm qhov mob stroke kawg thiab cais koj ob txhais caj npab los ntawm rub tus tuav hauv thiab tawm tsib zaug.
• Rov qab mus rau qhov ntes, ua 10 lub zog rub, tuav tsav ntawm qhov kawg stroke, thiab ua qhov kev sib cais ntawm 10 zaug.
• Rov teeb tsa tsib lub zog rub ua raws li tsib caj npab sib cais hauv kev tsav tsheb.
• Rov ua cov txheej txheem ntawm 10 lub zog rub ua raws li 10 caj npab cais hauv txoj haujlwm tsav.
• Rau tsib feeb tom ntej, hloov pauv ntawm 30-thib ob khiav nrog ib feeb rov zoo.

Yog tias koj xav tau kev sib tw ntau dua, nyob rau zaum kawg, tso koj lub sijhawm rov qab los tsuas yog 30 vib nas this.

INTERVAL TWO: SCULPTING

• Walkouts rau plank
• Push-ups
• Sab plank nrog crunch
• Push-up taug kev
• Plank thiab tig (rau qhov kev xaiv nyuaj dua, siv qhov hnyav)
• Bent-hla kab (siv qhov nruab nrab qhov hnyav ntawm qhov hnyav)
• Triceps dips (ua rau ntawm ntug ntawm lub tshuab rowing)

Ua qhov kev tawm dag zog saum toj no rau 30 vib nas this txhua, sim tsis txhob so ntawm nruab nrab. Thaum ua tiav, so rau 30 vib nas this, tom qab ntawd rov ua dua.

INTERVAL III: ROWING THIAB SCULPTING COMbination

• Qhov siab 100 meters
• 45 vib nas this ntawm kev thawb
• Kab 200 meters
• 45-thib ob plank tuav
• Qhov siab 300 meters
• 45 vib nas this ntawm triceps dips
• Kab 200 meters
• 45-thib ob plank tuav
• Qhov siab 100 meters
• 45 vib nas this ntawm push-ups

Ua txhua ntu rowing ntawm nrawm nrawm. Thaum koj tau ua tiav qhov kev tawm dag zog, nco ntsoov ncab!

Ntsuam xyuas rau