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Yog hais tias koj tab tom nrhiav rau ib tug kev pab cuam rau ib lub hlis nrog muaj load thiab high efficiency, ces muab nws sim Chris Freytag ACE HIIT. Kev cob qhia ua ntu zus tau cog lus tias yuav hloov pauv koj daim duab hauv 1 lub hlis.
Cov lus piav qhia txog ACE HIIT workout los ntawm Chris Freytag
Qhov kev zov me nyuam tau mus tsev HIIT txoj cai: alternating intense intervals with short so intervals. Chris Freytag muab koj 20 vib nas this ntawm kev ua haujlwm thiab 10 vib nas this so: lub sijhawm ua tiav ntawm kev tos koj thoob plaws hauv qhov program. Txoj hauv kev no tso cai rau peb hlawv calories, tone lub cev, ua kom koj cov metabolism, khaws cov nqaij thiab los ua kev cob qhia zoo. Chris Freitag, tus kws qhia paub txog kev tawm dag zog nrog 20 xyoo dhau los, yuav coj koj los ntawm cov kev qhia zoo, pab kom poob phaus thiab ntxuav cov teeb meem.
Cov complex ACE HIIT suav nrog plaub HIIT-workouts, ob luv luv toning yeeb yaj duab thiab yoga complex:
- Upper Body HIIT (30 feeb): rau lub cev sab sauv
- Lub cev qis HIIT (30 feeb): rau lub cev qis
- Core HIIT (30 feeb): rau cov leeg nqaij
- Tag Nrho Lub Cev HIIT (30 feeb): tag nrho lub cev
- Belly Blast (10 feeb): rau cov xovxwm
- Booty Blast (10 feeb): rau lub pob tw
- Vinyasa Flow Yoga (20 feeb): Vinyasa yoga
Program Chris Freytag tsim rau 1 lub hlis. Koj ua raws li daim ntawv qhia hnub npaj ua haujlwm, uas suav nrog kev sib tham txhua hnub ntawm 20-40 feeb nrog ib hnub so hauv ib lub lis piam. Rau kev tawm dag zog koj yuav xav tau dumbbells, nws yog ntshaw kom muaj 2 khub ntawm qhov hnyav sib txawv, tab sis koj tuaj yeem ua tib yam. Qhov hnyav ntawm dumbbells yog qhov zoo dua los xaiv empirically, nyob ntawm koj qhov kev paub.
ACE HIIT tsis yog tsim los rau kev kawm nkag mus rau theem pib, kom ua tiav qhov kev pab cuam uas yuav tsum tau muaj theem nrab thiab siab dua. Qhov no yog HIIT workout, tab sis maj mam thiab ua tiav, yog li lawv yuav haum rau ntau yam dealing. Kev tawm dag zog aerobic yog sib cuam tshuam nrog lub zog, yog li cov chav kawm muaj kev zam zoo dua li kev tawm dag zog dawb huv.
Qhov zoo thiab qhov zoo ntawm cov kev pab cuam
pros:
1. HIIT-workout tau txais koob meej vim nws kev ua haujlwm siab thiab tau txais txiaj ntsig sai txawm tias nyob rau lub sijhawm luv luv. Kuj nyeem ntxiv txog tag nrho cov txiaj ntsig ntawm cov kev pab cuam luv luv.
2. Qhov kev zov me nyuam tsis koom nrog kev dhia thiab aerobics nkaus xwb, Chris Freytag alternates cardio thiab lub zog qoj ib ce. Koj yuav tshem tawm cov rog rog, ua rau cov nqaij ntshiv thiab txhim kho lub cev zoo.
3. Nws yog ib tug complex kev pab cuam nrog npaj daim ntawv qhia hnub, uas yog pleev xim rau hauv 30 hnub. Tab sis koj tuaj yeem ua sab nraud ntawm kev sim cov yeeb yaj kiab uas ntxim nyiam tshaj plaws rau koj.
4. Lub complex muaj cov chav kawm rau lub cev tshwj xeeb (sab saum toj, hauv qab, KOR): koj tuaj yeem tsom mus rau cov teeb meem tshwj xeeb thiab tuaj yeem cob qhia tag nrho lub cev (Tag nrho Lub Cev)
5. Hauv chav kawm ACE HIIT suav nrog 2 pab tau luv workout rau pob tw thiab plab, nrog rau Vinyasa yoga rau kev so thiab rov qab los tom qab hnyav hnyav. Qhov no yuav pab koj kom muaj ntau hom kev pab cuam.
6. Rau kev ua haujlwm tag nrho koj tsuas yog xav tau dumbbells.
cons:
1. Cov kev pab cuam tsis haum rau beginners thiab cov neeg uas muaj contraindicated nyob rau hauv poob siab.
2. Chris Freytag ua qauv qhia qhov kev pab cuam ib leeguas muaj qhov tsis zoo (tsis muaj qhov yooj yim / nyuaj xaiv kev tawm dag zog, tsom mus rau qhov yuam kev thaum ua kev tawm dag zog).
Program Chris Freytag ACE HIIT yog qhov zoo tagnrho rau cov uas tab tom nrhiav zoo workout rau poob phaus nyob rau hauv ib lub sij hawm luv luv. Yog tias koj muaj tus cwj pwm zoo rau qhov kev kawm qis qis, ces ACE HIIT koj yuav nyiam nws.
Nyeem kuj: poob 10 phaus hauv ib lub hlis nrog cov kev pab cuam dav dav ntawm Chris Freytag.