Iyo yepamusoro 5 Koriori-Blasting Workouts

Zvemukati

• Plyometrics
• Short Workouts
• Supersets
• Tabata Kudzidziswa
• Kettlebell Workouts
• Ongororo ye

Ngatichekei kune kudzingirira: Kana zvasvika pakuita maekisesaizi, tinoda kurovedza muviri kunopisa macalorie akawanda munguva pfupi pfupi. Sanganisa aya marudzi ehutano mukuita kwako, uye tarisa mapaundi achibhururuka.

Plyometrics

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Enda mberi-svetuka nekuda kwayo: Kuputika kwekufamba sekusvetuka kwebhokisi uye kusvetuka jacks kunobatsira kuvaka tsandanyama dzakasimba uchipisa macalorie gumi paminiti. Iko kiyi ndeyekuti uchengete zvaunofamba nekukurumidza uye kumhara zvinyoro-nyoro saka urikubata makumbo nemhasuru yepakati paunenge uchirova pasi. Edza iyi 10-miniti PlyoJam yekudzidzira vhidhiyo.

Short Workouts

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Hauna kumbobvira waita seunokwanisa kukwana mune yakasimba Workout? Iwe uchiri kukwanisa kuona mhedzisiro kunyangwe iwe uchingove nemaminitsi ekudikitira-iwe unongofanirwa kuwedzera kusimba kwako. Ongororo ichangoburwa yakawana kuti maminetsi makumi maviri ekurovedza muviri anogona kukonzera shanduko kune tsandanyama dzako 'DNA, kusanganisira metabolism uye afterburner mhedzisiro, nepo zvimwe zvidzidzo zvakaratidza kuvandudzwa mune akawanda mamaki ehutano mune zvishoma sezvinomwe. Iyo yehunyengeri ndeyekudzidzira pane yako max kugona mumakumi matatu-sekondi kuputika, ichiteverwa nenguva yekudzoreredza. Inonzwika inokwanisika, handiti? Edza iyi miniti minomwe HIIT Workout (iwe ita iva nenguva nazvo!).

Supersets

Kufunga

Chimiro cheiyo yepamusoro-yakasimba nguva yekudzidziswa (HIIT), masupeti ekushambadzira mashandiro anoita maviri maviri akasiyana maekisesaizi, imwe mushure meimwe isina zororo pakati. Izvi zvinosimudzira cardio chinhu chechero simba-yekudzidzisa maitiro, zvichikubatsira iwe kuvaka tsandanyama uye kudurura mafuta munguva shoma.

Kuti uite supersets, sarudza mhando mbiri dzekufamba kuti ubatane, kungave kushanda zvakafanana kana kupikisa mhasuru mapoka. Ita yega yega seti yako yakajairwa huwandu hwekudzoka uye zorora kweminiti chete kana iwe uchinge wapedza yega yega superset (peya yekufamba).

Tabata Kudzidziswa

Kufunga

Usarega zita risinganzwisisike richikutyisidzira iwe: Tabata ingori fomu chaiyo yeHIIT-imwe inopisa, paavhareji, 13.5 macalorie paminiti. Tabata inoshanda seizvi: maminetsi mana ekudzidziswa kwepamusoro-soro, kuchinjana pakati pemasekonzi makumi maviri ekudzidzira kukuru uye masekonzi gumi ekuzorora. Edza izvi kwemaviri kana matatu kutenderera. Tanga neimwe yekushanda kwedu kweTabata.

Kettlebell Workouts

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Zvakaoma kuenda zvisirizvo ne kettlebell Workout. IAmerican Council paKurovedza muviri yakawana kuti, paavhareji, unogona kupisa macalorie mazana mana mumaminetsi makumi maviri-taura nezvekukurumidza! Chikonzero: multiplanar kufamba. "Panzvimbo pekungokwira nekudzika, uri kuzofamba uchienda kudivi nekunze nekunze nekubuda, saka zvinonyanya kushanda," anodaro Laura Wilson, director wehurongwa hweKettleWorX. "Kusiyana nedumbbell, kettlebells inotevedzera mafambiro aunoita muhupenyu chaihwo." Wagadzirira kutanga neyako kettlebell Workout? Iyi yemaminetsi makumi maviri neshanu bhero yekurovedza ndizvo zvaunoda.

Zvimwe kubva kuPOPSUGAR Fitness:

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Ongororo ye