Maitiro Ekuita Iwo Akanyanya Wako eSprint Yako Yekuita Workouts

Zvemukati

• Shandisa iyo Rule ye15
• Vaka Mune Yakakwana Yekudzoreredza Nguva
• Ramba Uchifamba
• Ongororo ye

Nguva yekudzidzira mazhenje uye inovaka musuru. Kana iwe uri kuita nguva yako panjanji kana treadmill, zvisinei, kupinza simba kuburikidza kuri nyore kutaura pane kuzviita. Pano, physiologists William Smith naKeith Burns vanopa matipi ekushandisa zvakanyanya sprints yako, saka iwe unogona kukohwa ese epic mabhenefiti eHIIT kudzidziswa.

Shandisa iyo Rule ye15

Mushure memasekonzi gumi nemashanu kusvika makumi matatu ekutanga-nguva, muviri unowanzo pinda mune semi-hypoxic state, umo mamhasuru haawane oxygen yakakwana, kuita kunotanga kuderera, uye lactate (izvo zvinoita kuti urwadze mushure mekurovedza muviri kwako. ) inovaka, Smith anodaro. Kuti udzidzise muviri wako kushandisa oxygen zvakanyanya, tanga nemaminetsi gumi neshanu uye wedzera masekondi gumi nemashanu nguva imwe neimwe paunorovedza muviri kusvikira warova miniti imwe. (Inoenderana: Iyi 15-Minute Treadmill Yekumhanyisa Workout Ichave Iwe Upinde uye Kunze kweGym Mune Flash)

Vaka Mune Yakakwana Yekudzoreredza Nguva

Vavarira 1: 4 reshiyo: Kana yako nguva yekumhanya iri miniti imwe, yako yekudzoreredza kufamba kana jog inofanirwa kuve ina. Zvinoita kunge zvakawanda? "Zvinotora nguva yakareba kudaro kuti muviri ugadzirire kusundira kunotevera," anodaro Burns. "Zvikasadaro, sprint inotevera ichakanganiswa." Uye dzivisa kuenda zvakanyanya kuomarara kana uchifanirwa kunge uchipora. Iwe unofanirwa kukwanisa kutaura mutsara uzere, anotsanangura Smith. Hausi kuita usimbe; uri kurega muviri wako uchiwedzera nguva dzekushanda. (Zvimwe pane iyo noti, tsvaga kuti nei kupora kuchikosha sekushanda kwakasimba.)

Ramba Uchifamba

Kana uchinge wamira kurovedza muviri, muviri wako unenge uchiri mubishi kushandisa yakawedzera okisijeni, kuvaka patsva mhasuru dzako, uye kuzadza ayo mafuta zvitoro-zvese zvinopisa macalorie. (Zvichida wakambonzwa izvi zvichinzi "the afterburn effect.") Kuti ufambise basa racho, famba kwemaminetsi mashoma, tambanudza tsandanyama dzako, uye simuka uchifamba-famba maminetsi makumi matatu kusvika makumi matanhatu ega ega kwemaawa akawanda anotevera. "Izvi zvinoita kuti tsandanyama dzako dzikwanise kupora," anodaro Smith.

Ongororo ye