Mosebetsi oa Assault AirBike o Chesa Li-calories tse ngata

Litaba

• Boikoetliso ba Libaesekele tsa Tlhaselo ea Metsotso e 26
• Nako ea 1
• Nako ea 2
• Nako ea 3
• Mohato 4
• Nako ea 5
• Nako ea 6
• Nako ea 7
• Nako ea 8
• Nako ea 9
• Nako ea 10
• Nako ea 11
• Mohato 12
• Tlhahlobo bakeng sa

Baesekele ea moea (eo hangata e tsejoang ka lebitso la eona e le "Assault AirBike" kapa "Assault baesekele") e selekaneng sa eona se chesang lik'halori, e kopanya mohato oa ho pompa letsoho oa mochini oa ski o haola le leoto. -matla a tiileng a ho palama baesekele kgahlanong le kganyetso e tebileng.

Ho fapana le balekane ba eona ba ka tlung ba libaesekele, tse ka fetolang khanyetso ka ho sotha ha kotola ha bonolo, baesekele ea moea e sebelisa fene (ke ka lebaka leo e boetseng e bitsoa fan bike) ho hlahisa ho hanyetsa moea, kahoo ha o tsamaea ka thata, ho thatafalloa le ho feta. . Ho sa le joalo, sefuba, mokokotlo, matsoho, li-abs le li-oblique li betloa habeli ha o ntse o sutumelletsa ka matla le ho hula mehele ho hlahisa matla le lebelo le eketsehileng.

Ian Armond, motsamaisi oa lenaneo ho Basecamp Fitness e Santa Monica, California, e tsebahalang ka ho ikoetlisa ka mokhoa oa HIIT Assault AirBike. "Ha ho na boiteko boo u ka bo etsang hoo baesekele e ke keng ea lekana, ka hona bokhoni ba ho chesa likhalori bo batla bo se na moeli."

Ehlile, o ka sebelisa baesekele ena bakeng sa boikoetliso ba mamello, empa e khanya ka nako e khuts'oane ea ho sututsa hohle (nahana: HIIT), ho bolela Armond, ke ka lebaka leo a thehileng boikoetliso bona ba libaesekele tsa fan, a chenchana ka nako ea metsotsoana e 40 ea ho palama libaesekele. ka tse matlafatsang boima ba 'mele. Tlamela maoto a hau ka har'a pedal 'me u palame joalo ka lihele, u ts'oare matsoho ka tieo ha u ntse u a sutumelletsa kantle' me u a hule ka matla ao u ka a khonang - ha u ntse u thatafalloa le ho feta, ho ba le khanyetso e kholo le ho chesa ho hoholo ha u koetliso ea baesekele ea fan. Armond o re: "O tla kenya letsoho 'meleng oohle oa hau ebe o sutumetsa ho cardio max ea hau bakeng sa liphetho tse potlakileng." (E amanang: Melemo ea bophelo bo botle ba 'mele le kelello ea baesekele ea ka tlung)

FYI, mohlomong u tla ikutloa u le mothating oa ho tepella nakong ea boithapollo ba baesekele ea fan hobane u ke ke ua phefumoloha haholo - empa ke eona ntlha. O re: "Baesekele ea Assault e ke ke ea u lumella sehlaba hobane u ke ke ua tloaela khanyetso ka botlalo." "Ke sebaka se monate sa ho qhibilihisa mafura le ho aha mesifa hobane o lula o sutumetsoa kantle ho sebaka sa hau sa boiketlo."

Leka boikoetliso ba hae ba Assault AirBike: Re nahana hore u tla ba fan (pun e reretsoeng) ea seo e se etsetsang 'mele oa hau.

Boikoetliso ba Libaesekele tsa Tlhaselo ea Metsotso e 26

O tla hloka: Baesekele ea fan, joalo ka Assault AirBike. Boholo ba libaka tsa boikoetliso li na le tsona; kopa mokoetlisi ho u bontša e le 'ngoe haeba u hloka thuso. Kapa, ​​haeba u amehile haholo ka ho ikoetlisa ka libaesekele tsa fan, nahana ka ho reka Assault AirBike bakeng sa boikoetliso ba hau ba lapeng. (E reke, $ 699, amazon.com)

Kamoo e sebetsang kateng: Pele o qala ho ikoetlisa ka baesekele, qala ka ho futhumatsa. Ka mor'a moo, etsa mekoloko e 12 ea ho fapanyetsana metsotsoana e 40 holim'a baesekele (thunya bakeng sa boemo ba boiteko ba li-watts tse 250 kapa ho feta) ka metsotsoana e 40 ea boikoetliso ba 'mele, ho nka metsotsoana e 20 ho fetola pakeng tsa potoloho e' ngoe le e 'ngoe ea boikoetliso ba baesekele ea fan.

Iphuthumatsa: Etsa motsotso o le mong oa mangole a phahameng a matha, ebe li-inchworms (ho tloha ho ema, phutha pele 'me u tsamaise matsoho ho ea sebakeng sa lepolanka, tsamaea ka maoto ho ea matsohong, ebe u ema; pheta).

Nako ea 1

Pedal kapele kamoo u ka khonangbakeng sa metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa li-jacking jacks bakeng sa40 metsotsoana. Nka metsotsoana e 20 ho palama baesekele.

Nako ea 2

Koela kapele kamoo u ka khonangMetsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa leoto le otlolohilengbaesekele e raha metsotsoana e 40: Leshano o shebile fatše le matsoho ka morao hloohong le matsoho a kobehileng, maoto a malelele mme a thekesela kaholimo. Phahamisa leoto le letšehali 'me u fetole torso ho ama setsoe se nepahetseng ho lengole le letšehali; chencha mahlakore u phete. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho kena ka baesekeleng.

Nako ea 3

Pedal ka potlako kamoo u ka khonang ka metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekele.

Etsa lithaba tsa matla bakeng sametsotsoana e 40: Qala fatše ka lepolanka la liatla. Phahamisa leoto le letšehali ho ea kantle ho letsoho le letšehali. Hop ho fetola mahlakore. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho kena ka baesekeleng.

Mohato 4

Koela kapele kamoo u ka khonangMetsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa squat 180 ho tlola metsotsoana e 40: Ema ka maoto a arohaneng ka bophara ba noka le matsoho ka mahlakoreng. Squat, ebe u tlolela holimo ka hohle kamoo u ka khonang, o potoloha sepakapaka e le hore o fihle o shebile nqa e 'ngoe. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho kena ka baesekeleng.

Nako ea 5

Pedal ka potlako kamoo u ka khonang ka metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa squat lateral leoto e phahamisa metsotsoana e 40: Ema ka maoto a arohaneng ka bophara ba noka le matsoho ka mahlakoreng. Squat, joale ema, u phahamise leoto le letšehali ho ea lehlakoreng ho ea bophahamong ba letheka. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho palama baesekele.

Nako ea 6

Ho sesa kapele kamoo u ka khonang metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa li-V-ups metsotsoana e 40: Paqama u shebane fatše 'me u phahamise matsoho holim'a hlooho le maoto a malelele. Phahamisa 'mele le maoto, o tla holim'a lesapo la mohatla hore' mele o thehe V. Lower. Pheta. Nka metsotsoana e 20 ho kena ka baesekeleng.

Nako ea 7

Ho sesa kapele kamoo u ka khonang metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekele.

Etsa li-skaters ka lebelo metsotsoana e 40: Ho tloha ho emeng, hop ho ea ka lehlakoreng le letšehali, ho lula ka leoto le letšehali, ho khutlisa leoto le letona le ho le letšehali, ha o ntse o fihla letsohong le letona ho tšoara leoto le letšehali. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho kena ka baesekeleng.

Nako ea 8

Pedal ka potlako kamoo u ka khonangMetsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa li-push-up ka metsotsoana e 40: Qala ka ho inama fatše ka matsoho a otlolohileng ka pel'a hao. 'Mele oa selemo o ea pele sebakeng sa lepolanka, ebe u sutumelletsa holimo ha 1, u sutumelletsa morao ho qala. Pheta. Nka metsotsoana e 20 ho palama baesekele.

Nako ea 9

Ho sesa kapele kamoo u ka khonang metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa li-lung kickers ka metsotsoana e 40: Ema ka maoto a bophara ba letheka le matsoho ka mahlakore. Tlosa leoto le letona ho khutlela morao, u kobehela letsoho le letona pele le letsoho le letšehali morao. Ema ka leoto la leqele, o raha leoto le letona pele mme o kganna matsoho ka tsela tse fapaneng. Pheta metsotsoana e 20. Fetola mahlakore; pheta. Nka metsotsoana e 20 ho palama baesekele.

Nako ea 10

Koela kapele kamoo u ka khonangMetsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekele.

Etsa li-drive tsa lengole la mahlakoreng ka metsotsoana e 40: Qala fatše ka lepolanka le lehlakoreng letsohong le letšehali. Tlisa setsoe le letona ka ho le letona ho ama haufi le thekeng. Pheta metsotsoana e 20. Fetola mahlakore; pheta. Nka metsotsoana e 20 ho kena ka baesekeleng.

Nako ea 11

Pedal ka potlako kamoo u ka khonangMetsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Na mapolanka a tsamaea metsotsoana e 40: Qala fatše ka lepolanka la liatla. Lepolanka le ka tlase ho la forearm letsoho le le leng ka nako. Khutlela lepolankeng liatleng letsoho le le leng ka nako. Tsoela pele ho fapanyetsana mahlakore. Nka metsotsoana e 20 ho palama baesekele.

Mohato 12

Ho sesa kapele kamoo u ka khonang metsotsoana e 40. Nka metsotsoana e 20 ho theoha baesekeleng.

Etsa liszle sprawls metsotsoana e 40: Matha sebakeng ka maoto a potlakileng. Metsotsoana e meng le e meng e 5 ho isa ho e 10, o oa, o theola mmele oohle fatše. Phahamisa 'me hang-hang u tsoele pele ka maoto a potlakileng. Pheta.

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