Sei Zvakanaka Kushanda Pakadzika Kunyanya

Zvemukati

• Ongororo ye

Vanamazvikokota vezvekusimba vanoimba nziyo dzerumbidzo dzekudzidzira kwepamusoro-soro (HIIT) nechikonzero chakanaka: Inokubatsira kuputika matani emakoriyumu munguva pfupi uye inowedzera kupisa kwako kunyangwe wamira kurovedza muviri. (Uye aya angori maviri eE8 mabhenefiti eHigh-Intensity Interval Training.)

Asi sezvazvinoitika, iwe ungasafanira kushanda kunze kwakanyanya kukwirisa kuti uderedze huremu. Apo vatsvakurudzi veCanada vakaparadzanisa boka rekudya, zvidzidzo zvakapfurikidza mumapoka uye vakaita kuti vaite zvakasiyana-siyana zvekurovedza muviri (zvichida kukwirira kwakanyanya kwenguva pfupi kana kuderera kwechikamu chenguva refu), mapoka ose maviri akapisa zviyero zvakafanana zvemakori kubva pakushanda kwavo. uye ndakarasikirwa nezviyero zvakaenzana zvemafuta emudumbu, ayo aipfuura boka rekutonga (iro raisatomborovedza muviri zvachose) rakarasika. (Kurasa Mafuta Nekukurumidza neiyi HIIT Bodyweight Workout.)

Zviripachena, mhedzisiro iyi inogona kutsvetwa kune rimwe boka-masayendisiti haana kuyedza zvavakawana nevanhu vari muboka rehuremu rakajairwa, kana nevanoenda kugym.

Uye, zvakakosha kuti uzive kuti iyo yepamusoro-kusimba kudzidzira akaita ona mamwe kuvandudzwa kwemazinga eglucose muropa kupfuura avo vakaita ma-low-intensity workouts. Sezvo huwandu hweglucose muropa hwakabatana nechirwere cheshuga (chinowanzoitika kune vanhu vakafutisa), HIIT inogona kunge iri sarudzo iri nani kana uri kutsvaga kuva noutano, nekukurumidza. (FYII: shuga yakaderera yeropa inogona kuita kuti urembedze zvakanyanya.)

Chero nzira, ichi chidzidzo chiyeuchidzo chikuru kuti kwete eseWorkout inoda kukusundidzira kune yako max. Uye kana iwe uchida kukwira iko kusimba kweiyo yako regimen, iwe haufanire kuenda kubva pakufamba kuenda kukumhanyisa nezuva rimwe. Kunyangwe kuwedzera kukotama pane yako yekutsika-tsika kana kufamba pane imwe nguva inokurumidza danho kunogona zvakanyanya kuwedzera kusimba, vanodaro vanyori vekudzidza. Pfungwa huru: ita kuti iite gym, zvisinei kuti unoronga zvakaoma sei pakushanda!

Ongororo ye