Mukati
Pane nguva yakawanda yekugwinya? Kana kutsvaga chirongwa chekusiyanisa zviitwa zvavo zvikuru? Ipapo isu tinokupa iwe yakaoma yemaminetsi gumi-HIIT yekudzidzira kuonda, kuumbwa kwechimiro chine toni uye pisa mafuta nekukurumidza.
Tsananguro yehurongwa 10 Minute Solution: Yakakwira Kusimba Kupindirana Kudzidziswa
10 Minute Solution ndeye akateedzana ezvirongwa zvinosanganisira akasiyana mapfupi Workout. Nhasi isu tichazotarisa pane yakaoma High Intensity Interval Kudzidziswa, iyo inosanganisira shanu yepamusoro-yakasimba vhidhiyo. Nguva yekudzidzira ndiyo yakanyanya inoshanda nzira yekupisa mafuta uye simbisa muviri munguva pfupi. Chirongwa ichi mudzidzisi wehunyanzvi Lisa Kinder. Pamwe hauna kumbosangana naye kare, asi maitiro ake ekuitisa makirasi anogona kufananidzwa naCindy Whitmarsh.
Chirongwa ichi chakavakirwa pamisimboti yekudzidziswa kweTABATA. Vhidhiyo yega yega yemaminitsi gumi inosanganisira zvisungo zvisere zvakasiyana. Uchava nazvo Masekondi makumi maviri kuti uite zvakadzama zvichiteverwa nemasekondi gumi zororo. Kusiyana nechinyakare TABATA chiitwa chimwe nechimwe chinodzokororwa munzira mbiri, kwete sere. Inoitwa kusangana nemaminetsi gumi ekudzidziswa. Iwe uchawana nzira gumi neshanu dzekurovedza muviri, dzinoteedzerana - marefu ekumira haana kupihwa. Asi sezvo makirasi acho akapfupika, kune vane ruzivo rwekugwinya, vanoendeswa zviri nyore zvakakwana.
Iyo yakaoma 10 Minute Solution yaisanganisira 5 yakakwira-yakasimba nguva yekudzidzira. Makirasi ese akavakirwa pachinhu chimwe chete, vhidhiyo yacho inotora maminetsi gumi.
- HIIT 101: iko kudzidziswa kwemuviri wese.
- Upper muviri HIIT: seti yemaexercise nekutarisa pane chepamusoro muviri.
- ibwe pasi HIIT: chidzidzo nekusimbisa pazvidya nemagaro.
- AB HIIT: iyo yekudzidzira yedumbu, iyo inosanganisa cardio kurovedza muviri uye kurovedza kweiyo crust.
- HIIT Kuputika: yakasimba plyometric Workout yekupisa mafuta, kunyanya muchikamu chezasi chemuviri.
Kune makirasi iwe ausingade chero hesheni, iwe uchagadzirisa nekurema kwemuviri wake. Iyi purogiramu yakakodzera kune yepakati uye epamberi nhanho yekudzidziswa.
Iwe unogona kuita ese maminetsi makumi mashanu seyakazara, uye unogona chete kusarudza akaparadzaniswa 50-mineti Lisa Kinder inopa chaizvo ipfupi kudziya-up uye sunga, saka zvinogoneka kuti zvirinani kudziya usati watambanudza mushure mekurovedza muviri. Tinokukurudzira kuti utarise: kutambanudza mushure mekurovedza muviri naOlga Saga.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. HIIT kudzidziswa ndiyo nzira inoshanda kwazvo yekupisa mafuta, kugadzirisa mhando yemuviri uye kubvumira muviri kuti utaure. Verenga zvakawanda nezve izvi mune ichi chinyorwa: 10 zvikonzero zvekuita HIIT kudzidziswa.
2. Iyo yakaoma yakakamurwa muzvikamu zvishanu zvekudzidzisa. Iwe unenge uchinge uchishanda pane iwo emitezo yemuviri inoita kunge yakanyanya kunetsa.
3. Zvidzidzo zvinotora maminetsi gumi chete. Iwe unogona kuzvibatanidza iwe pachako kana kuwedzera kune yavo yekutanga kudzidziswa.
4. Haungatambise chero sekondi pasina, makirasi acho akanyanyisa, saka kunyangwe rinokurumidza maminetsi gumi basa rinokwana kuwana mhedzisiro
5. Hazvidi zvekuwedzera zvekushandisa, unozoshandisa rako wega huremu hwemuviri.
nezvayakaipira:
1. Workout yakanyanya yekuvhunduka, kukwana vanhu vakadzidziswa chete pasina matambudziko nemajoini uye musana.
2. Iko kuchinja kwakawanda kwekurovedza muviri muzvirongwa zvakadaro hakuwanzo kururamisirwa. Pamberi pekirasi iva nechokwadi chekutarisa vhidhiyo yacho pamusoro penyanzvi yekurovedza muviri.
3. Yakapfupika chaizvo kudziya-up uye rova.
Chirongwa chemaminitsi gumi naLisa Kinder chinonyatso kuwana nzvimbo muraibhurari yako yekusimbisa muviri. HIIT kudzidziswa inzira yechokwadi kuvaka mhando yakanaka toni kumba.
Onawo: Kufema Muviri - yakasimba cardio system TABATA Amy Dixon.