Maitiro Ekuita Elliptical HIIT Workout (Uyezve, 2 Kuedza)

Zvemukati

• Zvakanakira Kuita Elliptical HIIT Workouts
• Iyo Cons yekuita Elliptical HIIT Workouts
• Maitiro Ekugadzira Iyo Elliptical HIIT Workout
• Elliptical HIIT Mashandiro eKuedza
• 35-Minute Elliptical HIIT Workout
• 45-Minute Piramidhi Elliptical HIIT Workout
• Ongororo ye

Chii chaunowana kana iwe ukayambuka treadmill nebhasikoro? Iyo elliptical, iyo isina kunaka muchina unoita senge nyore kudzamara waedza kubatanidza kusunda kwako nekudhonza. Nepo iyo elliptical iri gym-floor staple uye yakasimba cardio sarudzo, ingangove isiri iyo yekutanga muchina waunofunga nezvawo kana zvasvika kune yakakwira-yakanyanya interval kudzidziswa (HIIT).

Asi chii chinoita iyo elliptical yakanaka cardio muchina zvakare inoita kuti ive yakanaka kune HIIT kurovedza-kana iwe ukavaita nemazvo. Heino maitiro.

Zvakanakira Kuita Elliptical HIIT Workouts

Imwe yemakona makuru eiyo elliptical ndeyekuti yakaderera-inokanganisa uye isiri-huremu kutakura. Icho chikuru chakakura "kune vanhu vane zvavasingakwanise zvisingavabvumidze kumhanya kana kuita zvine hunyanzvi HIIT Workout," anodaro Jonathan Higashi, murairidzi wega anozivikanwa weNASM kuLife Time Laguna Niguel muCalifornia.

Asi cardio queens avo vanongoda kuzorora kubva pakumhanya kudzokorora maitiro kana mazana emabhururu uye squat jump reps vanogonawo kuchinjika mumushini pasina kupira mabhenefiti emwoyo. Runako rweiyo elliptical ndeyekuti iwe unogona kugadzirisa kuramba uye kurerekera kukubatsira iwe kuti usvike yako yepamusoro masimba zvine hunyanzvi kuitira kuti uwedzere basa rako, anodaro Higashi. (Yakabatana: Haufanire Kuita Cardio Kuderedza uremu-Asi Pane Kubata)

Imwe yedzidzo ya2010 yakawana kuti iwe unogona kupisa yakaenzana macalorie, unodya yakaenzana yeoksijeni (chiyero chebasa remoyo), uye rova ​​moyo wako kurovera pamwero wakaenzana ungave uri pa elliptical kana treadmill. (Zvakafanana: Ndeipi Zviri Nani: Elliptical kana Treadmill?)

Uyezve, iyo elliptical inobata maoko ako nenzira yakamira bhasikoro kana masitepisi haaite, zvichiita kuti ive yakazara-muviri kurovedza muviri. Uchishandisa maoko emuchina, "iwe unogona kusarudza kushandura kutarisa kwako kushandisa muviri wako wepamusoro-kusanganisira maoko ako, mapendekete, chipfuva, uye kumashure-kufambisa elliptical," anodaro Erika Lee Sperl, chiremba we kinesiologist uye akavimbiswa Performance Enhancement Specialist mu. Minneapolis, MN. Kufona kune mamwe mhasuru kunogona kuwedzera kusimba kweiyo elliptical HIIT Workout yakazara. (BTW, iyo yekukwasva muchina zvakare yakasarudzika sarudzo yeakaderera-maitiro, akazara-muviri cardio.)

Iyo Cons yekuita Elliptical HIIT Workouts

Kune akatiwandei zvipingaidzo pakuenda HAM pamushini uyu- uye kwete kungo nyongana kunoitika kana iwe usingakwanise kuti muchina nemuviri wako zviyerere pamwechete nemazvo.

"Chimwe chekudzikira pakuita elliptical HIIT Workout ndechekuti iwe unorasikirwa nezvakanakira muviri wako kuita kugadzirisa uye kuita kune zvakakanganiswa pamhasuru dzako nemajoini," anodaro Higashi. Kukanganisa kwakakosha nekuti kunoisa kushushikana mumakumbo, mabvi, chiuno, uye chiuno, pamwe nemapfupa ari kuzvisanganisa, anodaro Sperl. "Kana ichiitiswa nemazvo, ine chimiro chakanaka, uye zvine mwero, imwe nhanho yekukanganisa yakakosha kuhutano hwemabhonzo," anotsanangura. (Ona: Sei Kumhanya Kunogona Kuvandudza Utano Hwako HweBone)

Iwe uri kufambawo mune imwe ndege yekufamba pane elliptical, yakafanana nekumhanya. "Tinowanzoita zvakawanda-zvese muhupenyu hwedu hwezuva nezuva uye mune zvakafanana maekisesaizi-mune sagittal ndege (kufamba mberi kuenda kumashure)," anodaro Sperl. "Kudzidzira mundege dzakawanda dzekufamba-semberi (kufamba kuruboshwe kuenda kurudyi) uye kutenderera (kusanganisira kutenderera kutenderera) -kunobatsira kutenderedza simba remuviri wako uye kudzivirira kukuvara."

Maitiro Ekugadzira Iyo Elliptical HIIT Workout

Kukurumidza kugadzirisa "Kusimba" kunogona kuyerwa nekumhanya, kubuda kwesimba, kurova kwemoyo, nezvimwe zvakasiyana-siyana, asi imwe yenzira dziri nyore yekuiyera nayo ndeyokuisa chiyero chako chekufungidzira (RPE) pachiyero kubva pa1 (zviri nyore kwazvo / zvishoma yakaderera kuyedza) kusvika gumi (zvakanyanya kuoma / zvakanyanya kuyedza), anodaro Higashi. Munguva yako pfupi yebasa nguva, iwe unofanirwa kunge uchishanda kunze kune RPE yepfumbamwe kana gumi. (Hausati wagadzirira kuenda zvakaoma kudaro? Pane kudaro funga nezve iyi elliptical Workout yevanotanga.)

Dziisa: Kungofanana nechero kumwe kurovedza muviri, kudziya kwakakosha-kunyanya nekuti wave kuda kushanda nesimba rose. "Kudziya kwako kunofanirwa kugara kubva pamaminitsi masere kusvika gumi nemaviri uye kuve nekuwedzera zvishoma nezvishoma mukusimbisa kuitira kuti panopera kudziya, RPE yako inofanirwa kusvika manomwe kubva pagumi," anodaro Higashi. Izvi zvinoreva kuti waigona (asi pamwe ungasadaro) kuita hurukuro, uye pamwe watanga kutyora ziya. "Izvo zvinobatsira kuwedzera muviri wako temp, kuyerera kweropa, uye kushandiswa kwemafuta, izvo zvichakubatsira iwe kushanda kwenguva yakareba uye zvakanyanya," anotsanangura kudaro Higashi. Tevedza yako kudziya-iine maviri- kusvika mashanu maminitsi ekudzora nguva kuti utore muviri wako weiyo chaiyo Workout.

Kureba: Panyaya yekuti HIIT yako yekudzidzira inofanira kunge yakareba sei, mashoma maminetsi gumi (kwete kuverenga kudziya-kumusoro!) Inogona kushanda, anodaro Sperl. "Izvo zvinogona kupatsanurwa kuita zvikamu kwenguva yakareba semaminetsi mana pamwe neayo mapfupi pamasekonzi mashanu kusvika gumi," anowedzera Higashi. (Inoenderana: Ndeupi Musiyano Pakati peHIIT neTabata?)

Zvikamu: Kana zvasvika pazvikamu, nzvimbo yakanaka yekutanga ine basa rekuzorora reshiyo ye1: 1-i. Masekondi makumi matatu ebasa achiteverwa nemasekondi makumi matatu ekuzorora. Asi zvichienderana nehuwandu hwekusimba kwako, ungangoda kugadzirisa iyo reshiyo. "Kana iwe uri wekutanga, ungangoda kudzikisa basa uye kuwedzera nguva yekuzorora uchigadzira reshiyo ye1: 2 (kureva masekonzi makumi matatu ebasa achiteverwa neminiti imwe yekuzorora)," anodaro Higashi. "Kana uri kutarisa kuzvipikisa, unogona kusarudza kuita basa rakawanda nekuzorora zvishoma (kureva miniti imwe yebasa nemasekonzi makumi matatu ekupora)." (Chengeta zvese izvi mupfungwa kana iwe ukatora yako HIIT Workout kune yekutsika kana track, futi.)

Kudzorera: Uye usasvetuka kana kupfupisa nguva dzako dzekupora! "Kana uchinyatso kuisundira uye uchisvika kuRPE ye9-10 panguva dzako dzebasa, riibaya pasi kusvika pa6-7 (kana kutoderera) panguva yezvikamu zvisiri izvo," anodaro Sperl. Izvi zvinopa moyo wako nguva yekudzikira uye muviri wako kubvisa zvigadzirwa zve metabolism - kabhoni dhayokisaidhi uye lactate - kuti iwe ugone kudzoka iko iko kuzhinji kwakanyanya kwawanga uchingopwanya.

Elliptical HIIT Mashandiro eKuedza

Wakagadzirira kuyedza elliptical HIIT Workout? Edza imwe yeaya maitiro maviri pazasi, kana uashandise segadziriro yekugadzira yako pachako elliptical HIIT Workout. Chakanyanya kunaka: Sezvo ivo vari kubva kuRPE (uye isiri yekumisikidza kana kuramba level) unogona kushandura zviri nyore izvi HIIT Workouts kune mamwe ma cardio machines, senge rower kana treadmill, futi.

35-Minute Elliptical HIIT Workout

Iwe unogona kugadzirisa bot iyo inoteerera uye kuramba asi iwe yaunoda kuitira kuti uwane iyo inodiwa RPE kubva ku1-10 (iine gumi kuve yakawanda yekuedza).

• Warm-up (maminetsi gumi):
  • Maminitsi maviri: RPE ye3
  • Maminitsi maviri: RPE ye4
  • 2 maminetsi: RPE ye5
  • Maminitsi maviri: RPE ye6
  • Maminitsi maviri: RPE ye7
• Kudzoreredza: 5 maminetsi, RPE ye3-4
• HIIT Workout (maminetsi makumi maviri, shanda kuzorora chiyero che1: 1):
  • 1 miniti: RPE ye9-10 kubva pagumi
  • 1 miniti (kupora): RPE kubva pa3 kusvika gumi
  • Dzokorora ka10

45-Minute Piramidhi Elliptical HIIT Workout

Nekutamba nenguva yenguva, iwe uchiri kushanda mune 1: 1 basa rekuzorora reshiyo, asi uchinetsa muviri wako kuti uchengetedze nguva yakareba ye 'pane' nguva yekuvaka kusimba kwako. (PS Unogona kuita piramidhi -style HIIT Workout ine bodyweight kurovedza muviri futi.)

• Warm-up (maminetsi gumi):
  • Maminitsi maviri: RPE ye3
  • Maminitsi maviri: RPE ye4
  • Maminitsi maviri: RPE ye5
  • Maminitsi maviri: RPE ye6
  • 2 maminetsi: RPE ye7
• Kudzoreredza: maminetsi mashanu, RPE ye3-4
• HIIT Workout (30 maminetsi):
  • 1:00 pa / 1:00 kubva
  • 2:00 pa / 2:00 kubva
  • 3:00 pa / 3:00 kubva
  • 4:00 pa / 4:00 kubva
  • 5:00 pa / 5:00 kubva

Ongororo ye