HIIT Workout iyi Ikupatsani Mphamvu Yogonjetsera Chilichonse Chimene Mungachite Sabata Ino

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Pakati pa Chisankho cha Purezidenti cha 2020, mliri womwe ukuwoneka kuti sudzatha, komanso kumenyera chisalungamo pakati pa mitundu, ndizotheka. kwathunthu chabwino ngati mwasandulika mpira wathunthu waminyewa. Pamlingo wina, ndizosatheka kuti malingaliro anu asathamange, koma pali zinthu zomwe mungachite kukuthandizani kuti musamachite mantha - ndipo HIIT yapaderayi mphindi 45 yolimbitsa thupi izichita izi.

Zowonetsedwa Maonekedwe's Instagram Live, masewera olimbitsa thupi athunthu awa adapangidwa ndi Mary Onyango, wophunzitsa anthu ku New York City, ndipo akufuna kukuthandizani kuti mukhale ndi mphamvu - mwakuthupi komanso m'maganizo. "Ndi zonse zomwe zikuchitika mdziko muno pakadali pano, ndizovuta kuti musamve ngati kuti akugwetsani mobwerezabwereza," akutero Onyango. "Ngakhale kuti ndizosavuta kumezedwa ndi kusamvera, cholinga changa ndi masewera olimbitsa thupi ndikulimbikitsa anthu kuti ayambe kuthamanga kwa mtima ndi kupopa magazi kuti athetse kupsinjika maganizo moyenera komanso moyenera." (Zokhudzana: Momwe Mungadzisokonezere Nokha ndi Kukhala Odekha Pomwe Mukuyembekezera Zotsatira Zisankho, Malinga Ndi Chizindikiro Chanu)

Kuti awugwetse, kulimbitsa thupi kumayamba ndi kuzungulira kwa Tabata kwa mphindi 10 komwe kumapangidwa ndi zoyenda ziwiri: zikopa ndi mapapu osinthasintha. Mwa mafashoni olimbitsa thupi a Tabata, muchita chilichonse mwamasekondi 20, kenako mupumule masekondi 10. (Chatsopano ku Tabata? Yesani zovuta zamasiku 30 za Tabata zolimbitsa thupi zomwe zingakutulutseni thukuta ngati kulibe mawa.)

Kuchokera pamenepo, kulimbitsa thupi kumagawika m'magawo atatu, iliyonse yomwe imaphatikizapo mphindi zitatu zolimbitsa thupi, mphindi ziwiri za cardio, miniti imodzi ya ntchito yayikulu, ndikutsatira mphindi imodzi. Chipika choyamba chimayang'ana thupi lakumunsi ndipo chimaphatikizapo kuyenda monga milatho yama glute, dumbbell halos kupita kuma squats, kulumpha kwa dumbbell squat, ndi zala zazing'ono za dumbbell. Lekani kulunjika kuwiri kumtunda ndi masewera olimbitsa thupi monga mawondo okhala ndi dumbbell pamwamba, squat ndi dumbbell curls, drop squats, ndi skaters. Kenako kutsekereza katatu kumakhala ndi mayendedwe apawiri omwe amalunjika kumtunda ndi kumunsi kwa thupi. (Zogwirizana: Phindu Lalikulu Kwambiri Lamaganizidwe ndi Thupi la Kugwira Ntchito)

Kuchita masewera olimbitsa thupi kumatha ndikumaliza kwa mphindi zisanu ndi chimodzi wopangidwa ndimasunthidwe atatu: matepi apamapewa a nyongolotsi, burpees theka, ndi squats. Chitani masewera olimbitsa thupi kwa mphindi imodzi, mozungulira mozungulira kawiri, osapumula pakati. (Zokhudzana: Kulimbitsa Thupi kwa Mphindi 10 Kumeneku Kwapangidwa Kuti Kuthetse Minofu Yanu)

Ngati nthawi ina muwona kuti kusunthako kumakhala kovuta kwambiri, Onyango akunena kuti mungosiya zodumphirazo ndikugwiritsa ntchito kulemera kwa thupi lanu: "Mukhala mukugwirabe ntchito yamagulu a minofu omwewo, pang'onopang'ono." Mu kanema wolimbitsa thupi, amaphatikizanso zosintha zingapo zosiyanasiyana pakuyenda kulikonse, kuwonetsetsa kuti chizolowezicho chikupezeka pamagulu onse olimbitsa thupi.

"Ndikufuna kupatsa mphamvu anthu kuti adziwe kuti kuchuluka kwambiri kuli kochuluka," akutero Onyango. "Palibe vuto kunena kuti mukuvutika kuti mupume kapena kuti mukutaya mawonekedwe. Imani kangapo momwe mungafunire. Cholinga ndikuti muzitha kumanga kuti mugwire ntchito mphindi yonseyi."

Kuphatikiza apo, masewera olimbitsa thupi amapangidwanso kuti azichitika pa liwiro lanu. Chifukwa chake mutha kuzipanga kukhala zovuta kapena zosavuta momwe mungafunire. "Mukufuna kuyesa kuchita kulikonse pakati pa ma 10-12 pamasewera aliwonse, koma sichizindikiro chabe," akutero. "Pamapeto pake, ndikofunikira kwambiri kumvera thupi lanu."

Kuchita masewera olimbitsa thupi kwa mphindi 45 kumatsutsa minyewa yonse mthupi, motero kutentha ndi kuzizira ndikofunikira, akufotokoza Onyango. "Ndikuganiza kuti izi ndizofunikira kwambiri kuposa masewera olimbitsa thupi," akuwonjezera. "Kutenthetsa kumakhazikitsa chitsanzo cha momwe thupi lanu lidzayendere."

Onyango akuwonetsa kutenthetsa kwa mphindi zosachepera zisanu ndikusuntha komwe kumatenga minofu ndi mafupa anu kuyenda kwathunthu. "Ganizirani za kutambasula komwe kumatsegula m'chiuno ndi mapewa, kutsutsa kuyenda kwa mapewa, kuyatsa pachimake chanu ndikupangitsanso mtima wanu kutenthedwa," akutero. (Zochita zotenthetsera izi zitha kukhala malo abwino kuyamba.)

Kuzizira ndikofunikira chimodzimodzi. "Kupatula kuloleza kuti minofu ndi kugunda kwa mtima wanu zizikhala bata, kuzizirako ndikofunikira kwa inu m'maganizo," amagawana nawo. "Zimakupatsani mwayi wowunikiranso malingaliro anu, kubwereranso zenizeni, ndikukonzekera chilichonse chomwe chingachitike mtsogolo mwa tsiku lanu. Muyenera kuchigwiritsa ntchito ngati kusinkhasinkha posachedwa ndikukonzekera malingaliro anu." (Zokhudzana: Momwe Mungakonzekerere Maganizo Pazotsatira zilizonse za Chisankho cha 2020)

Pazinthu zina, chiyembekezo chachikulu cha Onyango ndikuti musangalale pochita masewera olimbitsa thupiwa ndikuti zimakuthandizani kuthana ndi nkhawa zanu ndikuyang'ana pa inu. "Ndinkafuna kutsutsa anthu kuti asamuke mosiyana ndi maganizo osiyana," akutero. "Ndikukhulupirira kuti kulimbitsa thupi kumalola anthu kumasula, kupumula, ndipo mkati mwa mphindi 45 zija, kuyiwala zonse zomwe zikuchitika m'miyoyo yawo." (BTW, Doomscrolling Ikuwononga Maganizo Anu - Izi Ndi Zomwe Zili ndi Momwe Mungaziyimitsire)

Koposa zonse, ndi za kusangalala: "Osadziyesa wokha. Mukatopa, chabwino. Mukasokoneza, yambiraninso. Osangodzigwetsa, chifukwa pali zokwanira zomwe zikuchitika."

Ngati mukumva kuti mwakonzeka kutulutsa thukuta ndi Onyango, menyani masewera olimbitsa thupi omwe ali pamwambapa kapena pitani ku masewerawo Maonekedwe Tsamba la Instagram kuti mupeze masewera olimbitsa thupi - ndipo ngati mukufuna njira zina zopulumukira kuzisankho, nayi mndandanda wazosewerera zisankho ndi malangizo amisala kuti muchepetse nkhawa.

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