Intambo yokutsiba yenye yezona ndlela zibalaseleyo zokuzilolonga ze-aerobic ezikhoyo ukugcina ukuxhathisa kwethu, ubukhali, ulungelelwaniso kunye, nokuba, tshisa ukuya kuthi ga kwi-700 calories ngeyure. Ngokucacileyo, kunzima kakhulu ukunyamezela iyure ukuxhuma (ingakumbi amathole akho), kodwa ndiza kukubonisa enye. Imizuzu eyi-30 yesiqhelo oko kuya kubhabha.
Sele uyazi ukuba ndiyakuthanda ukusebenza kwe-HIIT ukunika yonke into ngexesha elifutshane kakhulu. Ukuze ungadinwa (ukongeza kubuchule bokuphulukana) bokuchitha imizuzu emi-5 utsiba ungayeki, ndicebisa iseshoni apho siya kuthi singenelele. umzuzu omnye tsiba intambo kunye nemithambo esebenzayo. Oko kukuthi, ukuphumla phakathi komzuzu omnye wokutsiba kunye nokutsiba kuya kuba luphumlo olusebenzayo olusivumela ukuba sihlaziyeke ngaphandle kokwehlisa izinga lentliziyo yethu.
Imizuzu engama-30 yokuzilolonga
Iseshoni iya kuba ngolu hlobo:
- 1 umzuzu tsiba
- Imizuzwana engama-30 yesikwere
- 1 umzuzu tsiba
- Imizuzwana engama-30 yokutyhala phezulu
- 1 umzuzu tsiba
- Imizuzwana engama-30 yesikwere
- 1 umzuzu tsiba
- 30 iplanga yesibini
- 1 umzuzu wokuphumla ngokupheleleyo
Le sekethi kuya kufuneka iphindwe ka-4, ukwenza a Iyonke imijikelo emi-5.
Ungayitshintsha imithambo ngokwemijikelo, ukuba uziva ngathi ayibikho monotonous. Yongeza imiphunga, i-sumo squats, amanyathelo ebhere, i-kettlebell swing, i-TRX esifubeni, i-tsall-ups… Nawuphi na umthambo obandakanya umsebenzi wamaqela amaninzi emisipha ngaxeshanye uya kwamkeleka.
Gwema ukwenza i-biceps curls, umzekelo, kuba uya kufika ugcwele ukubetha intambo kwakhona kwaye awuyi kugcina i-pulsation phezulu.
Sikwakukhumbuza ukuba bayintoni na ezona mpazamo ziqhelekileyo oko kwenzeka kuthi xa sitsiba intambo. Ukuba ungumntu osaqalayo, ungakhathazeki malunga nokungcolisa intambo kunye nokutsiba. Ukuziqhelanisa kuphela kwento eyakwenza ukuba uphucule, ngoko libala ngokucinga "Andikwazi ukwenza oku kuba andazi ukuba ndixhuma njani". Ukuba awazi, uyafunda, mamela kum!