Kufungisisa Kunopindirana Sei neHIIT?

Zvemukati

• Ongororo ye

Pakutanga, kufungisisa uye HIIT inogona kuita kunge inopesana zvachose: HIIT yakagadzirirwa kumutsidzira kurova kwemoyo wako nekukurumidza sezvinobvira nekuita kwakanyanya kwekuita, nepo kufungisisa kuri nezve kunyarara uye kudzikamisa pfungwa nemuviri pasi. (Tarisa uone masere mabhenefiti ehurefu-hwesimba nguva yekudzidziswa.)

Asi kusanganisa nzira mbiri idzi dzinoratidzika kunge dzinokwikwidza ndizvo chaizvo zvakaitwa naNike Master Mudzidzisi uye Flywheel Master Mudzidzisi Holly Rilinger nekirasi yake nyowani yeNew York City-based yakasimudzwa, iri mhando nyowani yekurovedza muviri inovavarira kudzidzisa pfungwa, muviri, uye mweya.

Tarisa uone mudzidzisi wenyeredzi uye unoziva kuti akazvipira zvakanyanya kumuviri wake (avo abs!), asi, sezvaanotsanangura, mushure mekuiswa mukufungisisa rinenge gore rapfuura, tsika iyi ikozvino yakakosha kumaitiro ake sezvaanoita. dikita sessions. "Ndakatanga kunzwisisa kuti 'kudzidzisa' pfungwa dzangu dzakakosha zvakafanana nekudzidzisa muviri wangu," anodaro. (Sayenzi inoratidza kuti kusanganiswa kwekurovedza muviri uye kufungisisa kunogona kudzora kushushikana zvakare.)

Zvakadaro, iye anoziva kuti kupa nguva yakatarwa kune imwe neimwe tsika hakusi kwechokwadi kuvakadzi vazhinji, uye kana vakapihwa sarudzo pakati pevaviri, Ehe saizvozvo vanhu vazhinji vanosarudza kudzidzisa miviri yavo. Chinangwa chekirasi yake kubvisa chishuwo chekuita sarudzo iyoyo, ichivabvumidza kuti vawane mabhenefiti evaviri mune imwechete inoshanda pfungwa uye muviri muviri.

Saka chii chaizvo chinonzi meditation-meets-HIIT Workout inotaridzika? KUSIMUDZA kunotanga nemaminitsi mashanu ekufungisisa kunotungamirirwa kuti ubatanidze kukufema kwako uye kuunza kutarisa kwako kune ikozvino, uye kuchinja kune yakasimba 30 maminetsi ekufamba kwepfungwa, nokuti, sekutsanangura kwaRilinger, "apo isu tinofamba nechinangwa, tinofamba zviri nani." Usanyengedzwe nezita, asi-iwe uchasiiwa wakazara mweya uye wakaneta neiyi yakakwira-yakasimba simba remweya kosi chikamu chekirasi, icho chinosanganisira kufamba senge squats, mapapu, mapush-ups (edza yake yekusundidzira-kumusoro dambudziko !), Uye mapuranga. Vamwe vese vekirasi vane chimwe chidzidzo chipfupi chekufungisisa, zvakanyanya 'kufamba zvine hungwaru', kumhanya-mhanya kusvika kunhanho yekupedzisira, uye kutonhorera uye savasana.

Zvinoshamisa kuti vaviri ava vanoita kunge vari kushanda vakabatana. "HIIT uye kufungisisa kungaratidzika senge nzira dzakapesana, zvisinei, kunyangwe vatambi vakuru vakashandisa simba rekusimbisa kusimudzira mashandiro avo," Rilinger anotsanangura. (Hezvino zvimwe pamusoro pekuti kufungisisa kunogona kukuita sei mutambi ari nani.)

Kirasi nyowani yeEquinox HeadStrong (parizvino inowanikwa mumadhorobha eU.S. anosarudza) inoshanda pasi pechimiro chakafanana. Chikamu chechina-chikamu chinodzidzisa pfungwa dzako nemuviri kusundira miganhu yepanyama neyepfungwa, uye zvakavakirwa pa "kunzwisisa kuti kudzidzisa muviri ndiyo nzira yakanakisa yekutyaira kufunga uye hutano hwakakwana hwehuropi," vakavamba Michael Gervais naKai Karlstrom vanotsanangura.

Kirasi yavo yakaumbwawo kunze kwekunzwisisa kuti nepo vanhu vari kuwedzera kunetsekana nezve kufunga uye kutendeukira kuhunyanzvi senge kufungisisa kuti uzviite, pane mukaha muhombe uripo munzvimbo yehutano uye yehutano kune avo vari kutsvaga kudzidzisa pfungwa dzavo nedzimwe nzira. Saka ivo vakasanganisa sainzi yekuti uropi hunoshanda sei neHIIT; unogona kufunga nezvekirasi sekuchaja bhatiri rako- "inzira inoshanda yeku'chaja" iwe mupfungwa," vanotsanangura.

Nepo iwe usingawani kufungisisa kwechinyakare pano, sezvakaita muLIFTED, HeadStrong inosanganisa chinyakare kukwirira-kwakasimba mamiriro ekugadzirisa basa iro 'rinokuendesa iwe kumucheto kwechikumbaridzo chako' nemafambiro anokumanikidza kuti ubatanidze pfungwa dzako uye zvichidaro kuita basa muuropi, Gervais naKalstrom vanodaro. Uye, sekufungisisa, kupera kwekirasi kwakagadzirirwa kufambisa "yakakura iripo nguva yekuziva uye kufunga."

Kufungisisa kuri kuramba kuchiwedzera kuve kwakakurumbira uye kuri kuwanika kupfuura nakare kose (ona: 17 Simba Rakanakira Ekufungisisa), zvinoita sekuchengeteka kutaura kuti aya anongova mavambo ekuchinja kuenda mukudzidziswa kwepfungwa muzvidzidzo zvetsika. "Sainzi munharaunda inotitaurira kuti kushandisa muviri kudzidzisa huropi-uye huropi kudzidzisa muviri-iro ramangwana rekugwinya," Gervais naKarlstrom vanodaro.

Rilinger anobvuma kuti ichi ndicho chiratidzo chekuchinja kwakakosha. "Kunze kweyoga, kwave nekuparadzaniswa kwemuviri, pfungwa, nekugara pamweya," anodaro. "Chokwadi ndechekuti, kuva neutano hwakanaka, hatigone kupatsanura zvinhu zvitatu izvi zvehutano."

Ongororo ye