Iyi HIIT Workout Ichakupa Simba Iwe Kuti Ukunde Chero Chinouya Nenzira Yako Svondo Rino

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Pakati peSarudzo yeMutungamiriri ya2020, denda rinoita serisingaperi, uye kurwira kusarongeka kwemarudzi, zvingangoita uye zvachose okay kana wachinja kuita bhora retsinga. Kusvika pamwero wakati, hazvigoneke kuti pfungwa dzako dzirege kumhanya, asi pane zvinhu zvaunogona kuita kuti zvikubatsire kuti unzwe kushomeka - uye iyi yakasarudzika yemaminetsi makumi mana nemashanu HIIT uye simba rekurovedza muviri zvichaita izvo chaizvo.

Featured on Chimiro's Instagram Live, ichi chizere-muviri Workout chakagadzirwa naMary Onyango, wega mudzidzisi muNew York City, uye zvese ndezvekukubatsira iwe kuvaka simba - zvese panyama nepfungwa. "Nezvose zviri kuitika munyika ino izvozvi, zvakaoma kuti usanzwa sekuti uri kurohwa uchidzokororwa," anodaro Onyango. "Kunyange zvazvo zviri nyore kumedzwa mukusava nehanya, chinangwa changu nekurovedza muviri uku ndechekukurudzira vanhu kuti mwoyo yavo imhanye uye kupomba ropa kuti vabvise kushushikana zvine hutano uye zvine pundutso." (Yakabatana: Maitiro Ekuzvitsausa Iwe Uye Kuramba Wakadzikama Paunenge Wakamirira Sarudzo Mhedzisiro, Zvinoenderana NeChiratidzo Chako)

Kuti uiputse, kurovedzera kunotanga nemaminetsi gumi eTabata kutenderera kunoumbwa nemafambiro maviri: crunches uye alternating plank mapapu. Mune yakajairwa Tabata yekudzidzira fashoni, iwe uchaita yega yega yekufamba kwemasekondi makumi maviri, wozorora kwemasekondi gumi. (Nyowani kuTabata? Edza iyi 30-Mazuva Tabata-maitiro ekurovedza dambudziko ayo anozoita kuti utuke ziya kunge pasina mangwana.)

Kubva ipapo, kurovedza muviri kunokamurwa kuita zvidhinha zvitatu, chimwe nechimwe chinosanganisira maminetsi matatu ekudzidziswa kwesimba, maminetsi maviri eCardio, miniti imwe yebasa repakati, inoteverwa nekupora kweminiti imwe. Yekutanga block inotarisa pane yepasi muviri uye inosanganisira kufamba senge glute mabhiriji, dumbbell halos kune squats, dumbbell squat kusvetuka, uye dumbbell plank zvigunwe zvinobata. Bvisa zvibodzwa zviviri zvemuviri wepamusoro nemitambo yakadai semabvi tucks ane dumbbell kumusoro, squat ine dumbbell curls, kudonhedza squats, uye skaters. Uye wovharira matatu maficha akateedzana emakomponi mafambiro anotarisa ese ari kumusoro neepasi muviri. (Nechekuita: Mabhenefiti Makuru Epfungwa uye Mumuviri Wekushanda kunze)

Iko kurovedzwa kunopera nemaminetsi matanhatu ekupedzisa akagadzirwa neatatu mafambiro: inchworm mapendekete tap, hafu burpees, uye squats. Ita chiitwa chega chega kwemineti imwe, kwemazana maviri ekutenderera, pasina zororo pakati. (Zvakafanana: Iyi 10-Minute Finisher Workout Yakagadzirirwa Kupedza Misumbu Yako)

Kana ukaona kufamba kwakakuomera, Onyango anoti kungosiya dumbell woshandisa huremu hwemuviri wako. Muvhidhiyo yekurovedza muviri, iye zvakare anosanganisira akasiyana akati wandei ekushandurwa kwekufamba kwega kwega, achiva nechokwadi chekuti chiitiko chinowanikwa kune ese mafitire mazinga.

"Ndinoda kupa vanhu simba kuti vazive kana zvakawandisa zvakawandisa," anodaro Onyango. "Zvakanaka kutaura kuti urikutambura kufema mweya wako kana kuti uri kurasikirwa nefomu yako. Mira kakawanda sezvaunoda. Chinangwa ndechekugona kuvaka kuti ushande kuburikidza nemineti yese."

Zvakare, iko kurovedza muviri kwakagadzirirwawo kuti zviitwe neako wega kumhanya. Saka iwe unogona kuzviita kuti zviome kana kuve nyore sezvaunoda. "Iwe unoda kuedza uye kuita chero pakati pegumi-12 reps yechiitwa chega chega, asi icho chingori chiratidzo," anodaro. "Pakupedzisira, zvakakosha kuteerera muviri wako."

Kurovedza kwemaminetsi makumi mana neshanu kunonetsa mhasuru dzese dzemumuviri, saka kudziirwa nekutonhodzwa kwakakosha, anotsanangura Onyango. "Ini ndinofunga izvo zvakakosha kupfuura iyo chaiyo kurovedza muviri," anowedzera. "Kudziya-up inogadza muenzaniso wekuti muviri wako uchafamba sei."

Onyango anopa pfungwa yekudziya kwemaminitsi mashanu uye kuita mafambiro anotora mhasuru dzako nemajoini kuburikidza nemutsara uzere wekufamba. "Funga nezvekutambanudza kunovhura mahudyu nemapfudzi, kupokana kufamba kwefudzi, kupisa moto wako wepamoyo uye kuti moyo wako udziirwewo," anodaro. (Aya maekisesaizi ekudziya anogona kunge ari nzvimbo yakanaka yekutanga.)

Iyo inotonhorera yakakosha zvakaenzana. "Kunze kwekubvumira mhasuru dzako uye kurova kwemoyo kudzikama, kutonhora kwakakosha zvikuru kwauri mupfungwa," anogovera. "Inokubvumira kuti udzore pfungwa dzako, udzoke muchokwadi, uye ugadzirire chero chii chiri mberi kwezuva rako. Unofanira kuzvishandisa sekufungisisa kune zvichangobva kuitika uye kuronga pfungwa dzako." (Yakabatana: Maitiro Ekufunga Iwe Pfungwa kune Chero Mhedzisiro ye2020 Sarudzo)

Kugadziriswa padivi, tariro huru yaOnyango ndeyekuti unakirwe nekuita Workout iyi uye kuti zvinokubatsira kuisa zvinokunetsa padivi woisa pfungwa dzako pauri. "Ini ndaida kupokana nevanhu kuti vafambe zvakasiyana uye mune imwe pfungwa," anodaro. "Ndinovimba kuti kurovedza muviri kunotendera vanhu kuti vasununguke, vazorore, uye mukati memaminetsi makumi mana nemashanu, kanganwa zvese zviri kuitika muhupenyu hwavo." (BTW, Doomscrolling Iri Kuparadza Mafungiro Ako - Hezvino Izvo Zvazviri uye Maitiro Ekuzvimisa)

Chinonyanya kukosha, ndezvekuva nenguva yakanaka: "Usazvitora zvakanyanya. Kana iwe ukaneta, mukuru. Kana iwe ukanganisa, tanga zvakare. Usazviwisira pasi, nokuti pane zvatova zvakakwana. zviri kuitika."

Kana uchinzwa wakagadzirira kuenderera mberi nedikita naOnyango, rova ​​​​kutamba pakurovedza muviri kumusoro kana kunanga kune Chimiro Peji ye Instagram kuti uwane iyo yakazara Workout - uye kana iwe uchitsvaga dzimwe nzira dzekutiza kubva mukushushikana kwesarudzo, heino sarudzo yekushushikana yekutamba uye matipi ehutano hwepfungwa kuti uchengetedze kushushikana kwako.

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