Tabata 4 - 跳台滑雪和速滑运动员 滑雪跳- 双脚并拢,弯曲膝盖并尽可能向右跳。向左跳并继续以最快的速度从一侧移动到另一侧。Speed Skaters - 向右跳,右脚着地。立即向左侧进行另一次侧向跳跃,尽可能地跳跃并保持低至地面,而不是在空中跳跃。向右跳时,落地时左手触碰右脚。左脚在右脚后面并保持离地。向左跳时,右手能触到左脚,右脚留在身后离地。花 5 分钟降温,让您的心率减慢。以当之无愧的伸展结束您的锻炼。总锻炼时间 - 25 分钟锻炼 3:混合间隔这种混合间歇包括高强度间歇、交替速度、坡道或阻力工作以及更长的有氧间歇。有氧间隔之间的差异是微妙的,因此请注意您的强度并在整个间隔期间进行调整,以保持在建议的感知运动范围内。如果您正在步行、跑步或骑自行车,您可以在任何有氧运动器械上进行这项锻炼,甚至可以在户外进行。Workout 3: Mixed IntervalThis mixed interval includes high-intensity intervals, alternating speed, and hill or resistance work as well as longer aerobic intervals. The differences between the aerobic intervals are subtle, so pay attention to your intensity and make adjustments throughout the intervals to stay within the suggested perceived exertion.You can do this workout on any cardio machine or even outside if you're walking, running, or cycling.Total: 25 Minutes
Workout 4: Outdoor Circuit
One way to spice up an outdoor workout up while creating more afterburn is to sprinkle some high-intensity moves throughout your walk or run. You'll do sprints and/or hill climbs, depending on your terrain, and some plyometric moves that will work every muscle in your body and send your heart rate soaring.Total Workout Time: 25 MinutesTry one or two of these workouts per week to generate more afterburn, using the other days for more moderate cardio, weight training, and stretching. Not only will you burn more calories, you'll bump up your endurance, making all your other workouts feel easier than ever. Not a bad bonus.世界坦荡,没有羁绊。身于山野,寂寞和自由,都很好。我在迪拜加东冈微信号dingshequ