Iyo Fat-Sizzling Masitepisi Workout

Zvemukati

• Ongororo ye

Unoda kuwana kune yakanakisa cardio nemidziyo yesimba chero kupi? Tora kurovedza kwako kujecha, masitepisi, uye zvikomo kuti uwedzere kupisa kwako uye matauriro munguva shoma.

Kukwira masitepisi hakungobhuki bhuti rako chete, ivo vanorisimbisawo sechimwewo chinhu. Paunofamba kana kumhanya pane yakati sandara pasi, kubwinya kwako kuri kutora kumborara. Ndipo paunofanirwa kuchera mukati nekukwira iyo yavanopisa. Ndicho chikonzero kukwira masitepisi kunopisa 953 macalorie paawa. Nekutsva kwakafanana panzvimbo yakaenzana, iwe unofanirwa kubata sprint yekubuda. (Chinja yako Stairwell muFat-Inopisa Muchina.)

Chii chakasiyana nemasitepisi, anodaro Brandon Guild, mudzidzisi weFulcrum Fitness muPortland, Oregon, ndechekuti nzvimbo yakatsetseka yekumhara yenhanho yega yega inoita kuti urove nepakati petsoka pane bhora retsoka yako. "Unoshandisa gumbo rako rese, kwete chete mhuru yako, kusundira kure," anodaro. Zvinoita sekunge uri kuita lunge uye rep pane gumbo muchina wekudzvanya nenhanho yega. Izvo zvakawanda zvekuwedzera kusimba nekupisa kwako.

Uyezve, kana iwe ukatora nhanho mbiri panguva, tsandanyama dzako dzine kondirakiti - ndiko kuti, kushanda-pamusoro penzvimbo yakafara, anodaro Lewis Halsey, Ph.D., wezvekurovedza muviri kuUniversity yeRoehampton muLondon. "Zvichakadaro, matanho mapfupi zvakare akakura pakuti anoda kukurumidza mhasuru activation," anodaro Halsey. Mune mamwe mazwi, kusvetuka nhanho kunoda simba rakawanda, iro rinogona kuvandudza kutsungirira kwako, uye kurova nhanho yega yega kunoda kukurumidza kuita tsoka, izvo zvinogona kuita kuti iwe ukurumidze. Ndosaka isu takabatanidza nzira mbiri mune ino tsika-pamwe nevamwe vanosimbisa izvo zvichakubatsira iwe kutora yako toning kune inotevera nhanho.

Uye sezvo nhanho dzichiita zvese zvaunoita kuomarara, haufanire kupa tani yenguva kwavari kuti vaone mhedzisiro. Vakadzi vaikwira nekudzika masitepisi kwemaminetsi gumi pazuva mazuva mashanu pasvondo vakavandudza yavo VO2 max (chiyero chekusimba) ne17 muzana mukati memwedzi miviri, maererano neongororo British Journal yeSports Medicine.

Mashandiro ainoita:

1. Unozoda ndege imwe chete ine nhanho gumi. Rutsoka rwako rwese runofanira kukwana padanho rekutsika, anodaro Halsey. Izvi zvichaita kuti zvive nyore kufamba nekukurumidza panguva yekumhanya uye kukupa nzvimbo yakakwana yekuita simba rekufamba.

2. Handrails zvakare kiyi. Nyore bata njanji yekunze munzira yekukwira nekudzika kusvikira muviri wako nehuropi zvjaira kufamba, Halsey inopa zano. Iwe unogona zvakare kuibata sezvo iwe uchineta.

3. Masitepisi ane carpeted angave ane zvakawanda zvekudhonza pane asina kushama, saka usaderedze ndege dzemukati. Ivo zvakare vachapa inopfava pamusoro pemaoko ako panguva yepushups uye dips, Halsey anodaro.

Yako Stair Workout

Pisa macalorie akawanda uye simbisa mhasuru dzakawanda neiyi 32-mineti maitiro akagadzirwa nemurairidzi Brandon Guild.

0 kusvika kumaminitsi matatu

Dziyirai nekumhanya kuri nyore kukwira nekudzika. Chengeta mapendekete ako kumashure uye pasi, uye edza kutarisa zvakananga mberi kwete patsoka dzako.

3 kusvika kumaminetsi matanhatu

Ita gumi reps yega yega yekufamba pazasi. Dzokorora dunhu kakawanda sezvaunogona.

Ongororo ye