Some days, especially when you’re time-strapped, you need your练习进行双重练习. On these occasions, it’s helpful to have a handful of exercise options that check both the “strength” and “endurance” boxes — so you don’t waste precious time.
下面的练习为您带来了巨大的意义。如果您的锻炼时间有限，请选择2-4个练习，然后进行30秒钟，然后休息30秒，然后再进入下一步30秒。或者，执行每次动作15-20次。重复2-4轮，并尝试使休息时间短。
对于加权练习，请选择在您的场景中挑战您的重量。“您仍然想增强力量，因此您选择的重量不仅应提高心率，而且还应在代表范围或间隔结束时达到肌肉疲劳。”汉娜·戴维斯（Hannah Davis），，，，certified strength and conditioning specialist and owner of Body By Hannah.
就是说，好的形式总是关键。如果您发现自己的表格在到达场景结束之前就开始崩溃，请停止和/或减轻体重，建议基于波士顿的力量教练托尼·绅士科，经过认证的力量和条件专家。
Here are nine options from Davis and Gentilcore to create a quick, effective workout:
哑铃或壶铃推进器
Stand tall with your feet hip-width apart and hold a dumbbell or kettlebell in each hand at shoulder-height. Push your butt back and bend at the knees to lower into a squat. Once your thighs are parallel or nearly parallel to the floor, drive through your heels and use the power of your hips and glutes to propel you back to standing. As you stand, press the dumbbells or kettlebells overhead until your arms are fully extended. As you lower the weights back down to your shoulders, drop into your next squat.
俯卧撑
Set up in a high plank position on the floor. Grip a dumbbell in each hand and position your hands directly under your shoulders, slightly wider than your ribcage. Brace your core and bend at the elbows to lower your body to the floor with control, making sure your elbows flare out no more than 45 degrees. Push back up to the top and row one dumbbell at a time up toward your ribcage. That’s one rep. If you can’t row the dumbbell without shrugging, use a lighter weight. Drop to your knees if needed.
Burpee
站立高高的脚部髋关节宽度。向后推屁股，弯曲膝盖以将其降低到深蹲中。将两个手掌平放在您面前的地板上，然后跳或向后踩两腿。进行俯卧撑，然后跳或向前走，这样您就会处于深蹲位置。站立或跳回起始位置。那是一个重复。（做不到burpees？尝试这些选择之一.)
按下
站立高高的脚部髋关节宽度。在肩膀高处抓住每只手的哑铃或壶铃。膝盖稍微弯曲，然后向上驶过臀部，将重物压在头顶上，直到手臂完全伸出。通过控制降低权重，然后立即启动到下一个代表。
SUMO SQUAT WITH UPRIGHT ROW
脚宽略高于肩膀，脚趾稍宽。将哑铃或壶铃握在身体前面，以使手臂伸向双腿之间的地板。您的手掌应该朝向您。将手臂伸向地板，将屁股向后推，向后弯曲，向下弯曲到下蹲，直到大腿平行或几乎平行于地板。根据需要扩大或缩短立场，以确保膝盖在脚上跟踪。开车穿过高跟鞋，向上推到站立。当您站立时，将重量抬起，以便肘部指向侧面。
壶铃秋千
站在肩膀宽阔的脚上站立，膝盖略微弯曲，地板上的壶铃在您面前几英尺。保持背部伸直，肩膀向下，用双手抓住壶铃的手柄。然后，将壶铃向后远足。（让您的双腿在这样做的过程中稍微拉直。）一旦壶铃无法走得更远，请使用臀部，臀肌和腿筋的力量将壶铃向上推动，直到它到达（或几乎达到）肩高。在整个运动中保持双臂保持直率。当壶铃达到肩膀高度时，将其向下拉向下。您的胸部应该保持高，并且始终凝视着您的胸部。
SINGLE-LEG ROMANIAN DEADLIFT WITH ROW
双脚并拢站高和愚蠢的bell or kettlebell in each hand down by your sides. Shift your weight onto one leg and let that knee bend slightly. Lift the opposite foot a few inches off the floor behind you. Keeping your back flat and your standing leg slightly bent, push your hips back and lower your chest toward the floor, allowing your elevated foot to lift toward the ceiling. Stop when you feel a slight pull in the hamstrings and row both weights up toward your ribcage. Lower the weights and return to start.
FARMERS CARRY
Grip a heavy dumbbell or kettlebell in each hand and hold them down by your sides. Brace your core and begin walking with slow, controlled steps. Walk until you feel your grip start to give out. If you can’t walk without leaning to one side, use lighter weights.
杠铃或哑铃综合体
从技术上讲，杠铃或哑铃综合体不是一种锻炼。相反，这是将两个或多个练习一起串在一起以创建一个高效，具有挑战性的例程的方法。
With a barbell or dumbbell complex, you perform multiple exercises without ever setting the weights down. This raises your heart rate while still providing your muscles with the stimulus they need to get stronger. The fact you only use one piece of equipment during this routine makes it a very convenient workout option when the gym is crowded. “It isn’t going to take up three or four different pieces of equipment,” Gentilcore says.
尝试这个：选择一个杠铃，您可以舒适地按下5次。您将在整个锻炼中使用相同的重量。
Once you’re ready, perform 5 bent-over barbell rows before moving right into 5 reps of a barbell Romanian deadlift. Clean the bar to perform 5 push presses before launching into 5 reps of a front squat. This is one set. Put the barbell down between exercises if you need to, but try to hang on until the end of your set.
Once you finish the set, rack the barbell and rest for 2 minutes. For the next set, you’ll perform 4 reps of every exercise. After that, you’ll do 3 reps, and so on, all the way down to 1 rep.
