Matla a HIIT Workout le Katleho ea Melemo ea 'Mele

Litaba

• Dumbbell HIIT Workout Round 1
• Dumbbell Squat Curl ho Tobetsa
• Tobetsa Bench ea Dumbbell
• Burpee ka Push-Up
• Dumbbell HIIT Workout Round 2
• Squat ea Bulgaria e nang le Curl
• Tsamaea ka sefofane
• Qhomela Lebokose
• Dumbbell HIIT Workout Round 3
• Borokho ba leoto le le leng le Triceps Extension
• Tsamaea ka Push-up
• Mangole a Phahameng
• Tlhahlobo bakeng sa

Ho na le bonono ho mekhoa e hlophisitsoeng hantle ka ho fetesisa. Ke tsona tse bolokang metabolism ea hau e tsosolositsoe ho tloha qalong ho fihlela qetellong, empa ha li u thuse ka ho feletseng pele u sebetsa sehlopha se seng le se seng sa mesifa. Fumana boiphihlelo ba motswako o motle le boikoetliso bona ba dumbbell HIIT.

"Matla le lebelo la ts'ebetso ena li tla boloka pelo ea hau e phahama ha o ntse o haha ​​matla hohle," ho bolela Chase Weber, moqapi oa 3-3-3 Method e Los Angeles. Mohlala oa mohlala o ka tlase o latela mokhoa oa hae o bonolo oa ho beha: U etsa lipotoloho tse tharo tsa boikoetliso bo reretsoeng-blaster ea khalori, se matlafatsang le motsamao oa botsitso-makhetlo a mararo ho feta. Potoloho e ngoe le e ngoe ea boikoetliso ea dumbbell ea HIIT e lokela ho nka metsotso e 10 ho e phethela, Weber o re, kahoo o tla be o hatella lebelo la hau ho qeta.

"Ho tsitsa hoa sisinyeha-tse phephetsang 'mele oa hau ho leka-lekanya-ho kenya mesifa ea hau ea mantlha, e hahang tlhaloso," o re. Sephetho ke boikoetliso ba 'mele bo felletseng ba HIIT bo tla u siea u le matla ebile u fufuleloa. (Ha o na ho lekana? Leka mokhoa o mong oa 3-3-3 HIIT ho tsoa ho Weber.)

Seo u tla se hloka: Sehlopha sa li-dumbbells tse 15 ho isa ho tse 20 le benche kapa lebokose la plyo

Iphuthumatsa: Qala boikoetliso ba dumbbell HIIT ka ho otlolla. Lunge pele ka leoto la leqele, serethe se nepahetseng u le phahamisitse, 'me u khumame mangole ka bobeli ho fihlela lengole le letona le batla le ama fatše. Tšoara metsotsoana e 10 ho isa ho e 20, ebe u fetola mahlakoreng 'me u phete. Ebe u etsa li-squats tse 15, metsotsoana e 10 ea ho raha maoto le mangole a phahameng, mapheo a maoto a 12, li-supermans tse 20 le li-sit-up tse 50. '

Dumbbell HIIT Workout Round 1

Dumbbell Squat Curl ho Tobetsa

A. Ema ka maoto a arohaneng ka bophara ba noka, u tšoere boima letsohong le leng le le leng ka matsoho ka mahlakoreng. Squat ho fihlela letheka le tlase ho feta mangole (ho qoba liphoso tsena tse tšeletseng tse tloaelehileng tsa squat).

B. Khutlela ho ema ha u ntse u kobetsa litšepe ho fihla mahetleng.

C. Potoloha liatla ho ea pele 'me u tobetse litekanyo holim' a lihlooho.

D. Reverse movement ho khutlela boemong ba ho qala.

Etsa 12 reps.

Tobetsa Bench ea Dumbbell

A. Robala u shebane holimo holim'a benche kapa fatše, mangole a kobehile 'me maoto a bataletse, letsohong le leng le le leng u tšoere boima bo otlolohileng holim'a sefuba 'me liatla li shebile pele (maotong).

B. Ho kobehela litsoe ka mahlakoreng, butle-butle theola boima ba 'mele ho ea sefubeng ka lintlha tse 3.

C. Ka palo e le 1, tobetsa litekanyo ho khutlela sebakeng sa ho qala. (Related: Melemo ea 8 ea Koetliso ea Nako e Phahameng ea Boikoetliso ... Ho kenyelletsa Koetliso ena ea Dumbbell HIIT)

Etsa makhetlo a 8 ho isa ho a 10.

Burpee ka Push-Up

A. Ema ka maoto ka bophara ba letheka. Koba fatše ho beha liatla fatše ka pel'a maoto, ebe u khutlela lepolankeng la liatla.

B. Etsa push-up. Maoto a maoto ho fihlela matsohong 'me hang-hang qhomela holimo, matsoho holimo, o lula butle. (Sheba thuto e felletseng ea mohato ka mohato ho etsa burpee *ho le letona* tsela.)

Ho etsa hore boikoetliso bona ba dumbbell HIIT bo tsamaee ka thata: Kenya tuck jump ho burpee.

Etsa 8 reps.

Dumbbell HIIT Workout Round 2

Squat ea Bulgaria e nang le Curl

A. Ho tšoara boima letsohong le leng le le leng ka matsoho ka mahlakoreng, ema ka mokokotlo oa hau ho bencheng (kapa lebokose), ebe u beha leoto le letšehali ka mor'a hao holim'a benche, lithapo li theoha.

B. Koba leoto le letona likhatong tse 90 ho theola squat se arohaneng, ebe o otlolla, ho sotha litšepe mahetleng.

Etsa 8 reps. Fetola mahlakore; pheta.

Tsamaea ka sefofane

A. Ema ka maoto a bophara ba letheka, u tšoere boima letsohong le leng le le leng ka matsoho ka mahlakore.

B. Ho ea pele ho tloha thekeng kahoo 'mele o batla o bapile le fatše 'me boima bo ka tlas'a sefuba 'me liatla li shebane ho qala.

C. Phahamisa letsoho le letona, setsoe se kobehile hanyenyane ho ea ka lehlakoreng, ebe u theolela morao sebakeng sa ho qala. Ke rep.

Etsa 6 reps.Fetola mahlakore; pheta. Etsa makhetlo a 6 ho phahamisa matsoho ka bobeli.

Qhomela Lebokose

A. Ema ka pel'a benche kapa lebokose leo maoto a lona a arohaneng ka bophara ba noka.

B. Tsamaisa matsoho le ho tlola, o koale butle ka holim'a sethala.

C. Theoha leoto le le leng ka nako. (E amanang le: Ntho e ngoe le e ngoe eo u hlokang ho e tseba ka Plyo, plus Knee-Friendly Exercises)

Ho etsa hore boikoetliso bona ba Humb ea HIIT bo tsamaee habonolo: Beha lebota ho lula motsotso o le mong.

Etsa reps tse 10.

Dumbbell HIIT Workout Round 3

Borokho ba leoto le le leng le Triceps Extension

A. Robala u shebane fatše, mangole a kobehile 'me maoto a bataletse, u tšoere boima ka letsohong le leng le le leng, liatla li shebane 'me matsoho a tšoarane ka ho toba sefubeng.

B. Phahamisa letheka ho etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng. Eketsa leoto le letona mme o le phahamise hantle moyeng ho qala.

C. Fokotsa letheka ho ea tlase bakeng sa lintlha tse 3 ha u ntse u koba litsoe ho theola boima ho leba sefahlehong.

D. Khutlela sebakeng sa ho qala.

Etsa 12 reps. Fetola mahlakore; pheta.

Tsamaea ka Push-up

A. Ema ka maoto ka bophara ba letheka. Mena ka pele ho beha lifate tsa palema fatše. Tsamaisa matsoho ho ea lepolankeng la liatla.

B. Etsa push-up. Tsamaea matsoho morao 'me u khutlele sebakeng sa ho qala.

Etsa 8 reps.

Mangole a Phahameng

A. Matha sebakeng, phahamisa mangole ho leba sefubeng.

Ho etsa hore boikoetliso bona ba Humb ea HIIT bo tsamaee habonolo: Kopanya thapo.

Ho etsa hore boikoetliso bona ba dumbbell HIIT bo tsamaee ka thata: Etsa mangole a phahameng a 10 a lateloe ke 10 lateral shuffles ho ea ka ho le letšehali. Fetola mahlakore; pheta.

Pheta metsotsoana e 45.

Tlhahlobo bakeng sa