Iyo Imwe Trick yeKuwana Zvakawanda Kubva muHIIT Yako Workout

Zvemukati

• Nhanho 1: Psych Iwe pachako Kumusoro
• Danho rechipiri: Nyora Mimhasuru Yakawanda
• Ongororo ye

Kana iwe uchinyatsoziva mabhenefiti eepamusoro-epakati nguva yekudzidziswa (HIIT), asi unzwe sekunge isiri kungoita zvishamiso izvo zvainofanirwa, izvi zvinongedzo zviviri ndezvenyu. Heano maitiro ekuzvimanikidza iwe pachako nepfungwa uye nemuviri kune iyo inofanirwa-kubata-yako-yekufema poo iyo iyo HIIT mashiripiti inoitika.

Nhanho 1: Psych Iwe pachako Kumusoro

Panzvimbo pekutya pamusoro pekuita yako seti yebasa, fara kuona kuti iwe unokwanisa kuzvisundira iwe kure sei nguva imwe neimwe. Chinhu cheHIIT ndechekuti inokutendera kuti uwedzere kusimba kwete chete mumuviri asi mupfungwa. Iyo inovaka yako yepfungwa grit munzira yaungangodaro usati wamboona. Saka swedera kune dambudziko nenzira huru-yemufananidzo-shandisa chimwe chinhu chandinodaidza kuti "wonder line." Hameno kana iwe uchikwanisa kungowana imwezve rep mukati nguva isati yakwana kana kuzadzikisa kufambira mberi kunotevera mukufamba, kunyangwe kuri kuwedzera kurerekera kumatsimba ako kana kusvetuka kune ako squats. Ndiwo mashiripiti echokwadi eHIIT maitiro - kana pfungwa dzako dzangove mubhodhi, muviri wako unozotevera. (Verenga zvimwe: Sayenzi-Yakadzoserwa Nzira dzekusundidzira kuburikidza neWorkout Kuneta)

Chimwe chinokurudzira: Nenguva dzepamusoro-soro, yeuka kuti pane nguva dzose kuzorora kwakakumirira. Kusiyana nemamwe masisitimu ekudzidzisa, senge akatsiga cardio kana seti dzakajairika zvekusimudza huremu, tsandanyama dzako dzinopedza nguva shoma pasi pekunetsekana. Asi iwo anotevera-nhanho kuputika kunoitirwa kuti uvaise kune yakakwira basa chinzvimbo nekukurumidza zvakanyanya (newe iwe unokohwa mabhenefiti eakakura macaloriki kupisa uye kuwedzera simba). Dzimwe nguva dzekuzorora dzinokupa iwe mukana wekuchaja paunenge uchinge uchinge uchida-uye uchiziva izvo zvinofanirwa kukubatsira iwe kuti uve neushingi mune idzodzi dzebasa. Uyezve, paunonyanya kunzwa iwe uchisimba pese paunozvimanikidza, ndipo paunoona zvakanyanya kuti yako miganho haina muganho. (Hechino chimwe chakavanzika chekuti uve neakanakisa HIIT Workout nguva dzose.)

Danho rechipiri: Nyora Mimhasuru Yakawanda

Nhau mheni Izvo zvese ndezvekuti maekisesaizi iwe aunosarudza ekugadzirwa kwezvikamu zvako uye zvinoshanda zvekuwanazve. Vanhu vazhinji vanokanganisa kuita HIIT semaprints panjanji kana treadmill, asi kune simba rinofamba rinoita kuti muviri wako ushande pakukwirira zvakaenzana kune iwo mapfupi anoputika, ayo anozoisawo mhando dzezvinodikanwa pamhasuru dzinovaita kuvakazve yakasimba uye yakasimba. Semuyenzaniso, se-any-reps-as-possible (AMRAP) nguva yeburpees inogona kugadzira tsandanyama kubva pamapfudzi kusvika kumhuru. (Edza iyi 15-miniti AMRAP yekurovedza muviri.) Rudzi urwu rwekudzidzisa runonyanya kushanda yako yekumhanyisa-twitch mhasuru tambo, iyo inopindura nekukurumidza kana ichiterwa mutero uye nekudaro ndivo vakuru vezvivezi. Uye kana iwe uchida kukwidza izvo zvakawana, kuwedzera kuramba nemabhendi ekurovedza muviri kana simbi diki inogara iri zano rakanaka.

Ongororo ye