Momwe Mungapangire Zolimbitsa Thupi za HIIT (Kuphatikiza, 2 kuyesa)

Zamkati

• Ubwino Wakuchita Ma Elliptical HIIT Workout
• Zoyipa Zakuchita Ma Elliptical HIIT Workout
• Momwe Mungapangire Kulimbitsa Thupi la Elliptical HIIT
• Kuyesera kwa Elliptical HIIT Kuyesera
• 35-Minute Elliptical HIIT Kulimbitsa thupi
• Mphindi 45 Piramidi Elliptical HIIT Workout
• Onaninso za

Kodi mumapeza chiyani mukawoloka chopondapo ndi njinga? Makina elliptical, makina osawoneka bwino omwe amawoneka osavuta mpaka mutayesa kuyanjanitsa kukankha kwanu ndi kukoka kwanu. Ngakhale kuti elliptical ndi malo ocheperako masewera olimbitsa thupi komanso olimba mtima, mwina si makina oyamba omwe mumaganizira mukafika pamaphunziro apamwamba (HIIT).

Koma chomwe chimapangitsa kuti elliptical ikhale makina abwino a cardio imapangitsanso kuti ikhale yabwino ku masewera olimbitsa thupi a HIIT-ngati muwachita bwino. Umu ndi momwe.

Ubwino Wakuchita Ma Elliptical HIIT Workout

Chimodzi mwazinthu zazikulu za elliptical ndikuti ndizochepa kwambiri komanso zopanda kulemera. Izi ndizowonjezera kwambiri "kwa anthu omwe ali ndi zofooka zomwe siziwalola kuthamanga kapena kuchita masewera olimbitsa thupi a HIIT," akutero Jonathan Higashi, mphunzitsi waumwini wovomerezeka wa NASM ku Life Time Laguna Niguel ku California.

Koma mafumukazi amtima wamtima omwe amangofunika kupumula kuti abwereze mobwerezabwereza kapena mazana a burpee ndi squat jump reps amathanso kusinthana pamakina popanda kupereka zopindulitsa zamtima. Kukongola kwa elliptical ndikuti mutha kusintha kukana ndikusintha kukuthandizani kuti mufike pachimake bwino kuti muwonjezere kulimbitsa thupi kwanu, akutero Higashi. (Zogwirizana: Simuyenera Kuchita Cardio Kuti muchepetse Kunenepa — Koma Pali Chogwira)

Kafukufuku wina wa 2010 adapeza kuti mutha kuwotcha ma calories omwewo, kudya mpweya wofanana (muyezo wa mtima wamtima), ndikukweza kugunda kwa mtima wanu pamlingo womwewo kaya muli pa elliptical kapena treadmill. (Zogwirizana: Chomwe Chili Bwino: Elliptical kapena Treadmill?)

Kuphatikiza apo, elliptical imagwira mikono yanu mwanjira yomwe njinga yoyima kapena masitepe samatero, zomwe zimapangitsa kukhala kolimbitsa thupi kwathunthu. Pogwiritsa ntchito mikono yamakina, "mutha kusankha zomwe mukufuna kugwiritsa ntchito thupi lanu lakumwamba - kuphatikiza mikono, mapewa, chifuwa, ndi kumbuyo - kusuntha chozungulira," akutero Erika Lee Sperl, katswiri wa kinesiologist ndi Professional Enhancement Specialist ku Minneapolis, MN. Kuitana minofu yambiri kumatha kukulitsa kulimbitsa thupi kwa elliptical HIIT. (BTW, makina oyendetsa ngalawa ndichinthu chabwino kwambiri paziwonetsero zochepa, thupi lathunthu).

Zoyipa Zakuchita Ma Elliptical HIIT Workout

Pali zovuta zingapo kuti mupite ku HAM pamakinawa - osati zovuta zokha zomwe zimachitika mukalephera kupanga makina ndi thupi lanu kuyenda limodzi molondola.

"Chimodzi mwazinthu zomwe zimalepheretsa kuchita masewera olimbitsa thupi a HIIT ndikuti mumataya mapindu omwe thupi lanu lingakhale nalo kuti musinthe ndikutengera momwe minofu ndi mafupa anu zimakhudzira," akutero Higashi. Zomwe zimakhudzidwa ndizofunikira chifukwa zimapangitsa kuti zikhale zovuta kwambiri pamapazi, mawondo, chiuno, ndi mafupa, komanso mafupa omwe amawagwirizanitsa, akuti Sperl. "Ikamayendetsedwa moyenera, ndi mawonekedwe abwino, komanso pang'ono, zina mwazovuta zimafunikira pa thanzi la mafupa," akufotokoza. (Onani: Chifukwa Chake Kuthamanga Kukhoza Kukulitsa Thanzi Lanu Lamafupa)

Mukusunthanso ndege imodzi yoyenda pama elliptical, yofanana ndi kuthamanga. "Timakonda kuchita zambiri — m'miyoyo yathu ya tsiku ndi tsiku komanso pochita masewera olimbitsa thupi - mu ndege ya sagittal (yoyenda kutsogolo kupita kumbuyo)," akutero Sperl. "Kuphunzitsa ndege zambiri zoyenda-monga kutsogolo (kusuntha kuchokera kumanzere kupita kumanja) ndi kudutsa (kuphatikizapo kuyendayenda) -kumathandizira kulimbitsa mphamvu za thupi lanu ndikupewa kuvulala."

Momwe Mungapangire Kulimbitsa Thupi la Elliptical HIIT

Kutsitsimula mwachangu: Kuchita masewera olimbitsa thupi kwa HIIT kumapangidwa ndi mphindi zochepa zolimbitsa thupi zotsatiridwa ndi kuchira kocheperako. "Kulimba" kungayesedwe ndi liwiro, mphamvu, kugunda kwa mtima, ndi zina, koma imodzi mwa njira zosavuta kuziyeza ndi kuyika mlingo wa perceived exertion (RPE) pa sikelo kuchokera pa 1 (yosavuta kwambiri/pang'ono kufika. khama) mpaka 10 (zovuta kwambiri / zoyeserera kwambiri), akutero a Higashi. Munthawi yanu yayifupi yogwira ntchito, muyenera kukhala mukugwira ntchito ku RPE ya naini kapena khumi. (Osakonzeka kuchita izi molimbika? M'malo mwake ganizirani zolimbitsa thupi za oyamba kumene.)

Konzekera: Monga momwe ziliri ndi masewera olimbitsa thupi ena onse, kutentha kumakhala kofunikira makamaka makamaka chifukwa mukufuna kuchita khama. "Kutenthetsa kwanu kuyenera kupitilira mphindi zisanu ndi zitatu mpaka khumi ndi ziwiri ndikukhala ndi kuwonjezeka pang'ono pang'onopang'ono kuti pakutha kwa kutentha, RPE yanu ifikire asanu ndi awiri mwa khumi," akutero a Higashi. Izi zikutanthauza kuti mutha (koma simungafune) kukambirana, ndipo mwina mwayamba kutuluka thukuta. "Izi zimathandizira kukulitsa kutentha kwa thupi, kuthamanga kwa magazi, komanso kugwiritsa ntchito mafuta, zomwe zingakuthandizeni kuti muzitha kuchita zolimba komanso zolimba," akufotokoza a Higashi. Tsatirani kutentha kwanu ndikumapuma kwa mphindi ziwiri kapena zisanu kuti mukhale ndi thanzi labwino.

Kutalika: Ponena za kutalika kwa ntchito yanu ya HIIT, mphindi zochepa za 10 (osawerengera kutentha!) Zitha kukhala zothandiza, akutero Sperl. "Izi zitha kugawidwa pakadutsa mphindi zinayi komanso mphindi zochepa pamasekondi asanu mpaka 10," akuwonjezera a Higashi. (Zogwirizana: Kodi Kusiyana Pakati pa HIIT ndi Tabata Ndi Chiyani?)

Nthawi: Zikafika pakadutsa nthawi, malo abwino oyambira ndi ntchito yopuma chiŵerengero cha 1: 1 — mwachitsanzo. Masekondi 30 a ntchito ndikutsatiridwa ndi 30 masekondi opuma. Koma malingana ndi msinkhu wanu wathanzi, mungafune kusintha chiwerengerocho. "Ngati mukuyamba kumene, mungafunike kuti muchepetse ntchitoyo ndikuwonjezera nthawi yopuma ndikupanga chiyerekezo cha 1: 2 (mwachitsanzo masekondi 30 a ntchito yotsatira mphindi imodzi yopuma)," akutero a Higashi. "Ngati mukuyang'ana kuti mudzitsutse, mutha kusankha ntchito yambiri yopuma pang'ono (mwachitsanzo mphindi imodzi yokha yogwira ntchito ndi masekondi 30 akuchira)." (Kumbukirani zonsezi ngati mungapite ku HIIT kulimbitsa thupi kwanu kapena kutsata, inunso.)

Kubwezeretsa: Ndipo musalumphe kapena kuchepetsa nthawi yanu yochira! "Ngati mukukankhira kwenikweni ndikufika ku RPE ya 9-10 panthawi yanu yogwira ntchito, imbani mpaka 6-7 (kapena kutsika) panthawi yopuma," akutero Sperl. Izi zimapatsa kugunda kwa mtima wanu nthawi kuti muchepe ndi thupi lanu kuti lichotse zotulukapo za kagayidwe ka carbon dioxide ndi lactate - kotero mutha kubwereranso kumphamvu yomwe mumangophwanya.

Kuyesera kwa Elliptical HIIT Kuyesera

Mwakonzeka kuyesa masewera olimbitsa thupi a HIIT? Yesani chimodzi mwanjira ziwirizi pansipa, kapena muzigwiritsa ntchito ngati chimango kuti mupange zolimbitsa thupi zanu za elliptical HIIT. Gawo labwino kwambiri: Popeza amachokera ku RPE (osati kukhazikika kapena kukana) mutha kumasulira zolimbitsa thupi za HIIT izi pamakina ena a cardio, monga woyendetsa kapena wopondera makina, nawonso.

35-Minute Elliptical HIIT Kulimbitsa thupi

Mutha kusintha bot kupendekera ndi kukana komabe muyenera kuti mukwaniritse RPE yomwe mukufuna kuchokera ku 1-10 (ndi 10 kukhala kuyesetsa kwakukulu).

• Kulimbikitsa (Mphindi 10):
  • Mphindi 2: RPE wa 3
  • Mphindi 2: RPE wa 4
  • Mphindi 2: RPE ya 5
  • Mphindi 2: RPE ya 6
  • Mphindi 2: RPE ya 7
• Kubwezeretsa: Mphindi 5, RPE wa 3-4
• HIIT Workout (Mphindi 20, gwirani ntchito kuti mupumule chiŵerengero cha 1: 1):
  • Mphindi imodzi: RPE ya 9-10 mwa 10
  • Mphindi 1 (kuchira): RPE mwa 3-4 pa 10
  • Bwerezani nthawi 10

Mphindi 45 Piramidi Elliptical HIIT Workout

Posewera ndi nthawi yapakati, mukugwirabe ntchito 1: 1 kuti mupumule, koma kutsutsa thupi lanu kuti likhale ndi nthawi yayitali kuti mukhale ndi mphamvu. (PS Mungathe kuchita masewera olimbitsa thupi a HIIT piramidi ndi masewera olimbitsa thupi.)

• Kutenthetsa (mphindi 10):
  • Mphindi 2: RPE wa 3
  • Mphindi 2: RPE wa 4
  • Mphindi 2: RPE ya 5
  • Mphindi 2: RPE ya 6
  • Mphindi 2: RPE ya 7
• Kubwezeretsa: Mphindi 5, RPE wa 3-4
• HIIT Workout (mphindi 30):
  • 1:00 pa / 1:00 kutsika
  • 2:00 pa / 2:00 kuchotsera
  • 3:00 pa / 3:00 kuchotsera
  • 4:00 pa / 4:00 kutsika
  • 5:00 pa / 5:00 kutsika

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