5 HIIT Workout Mapulogalamu Oyenera Kutsitsa Tsopano

Zamkati

• Pulogalamu Yabwino Kwambiri ya DIY HIIT Workout: J&J Official 7 Minute Workout
• Zochitika Zabwino Kwambiri Zophunzitsa: Nike Training Club
• Ntchito Zabwino Kwambiri: Woyang'anira Fitbit
• Pulogalamu Yabwino Kwambiri Yophunzitsira ya HIIT: Keelo
• Pulogalamu Yazida Zapang'ono Zabwino Kwambiri: Wothamanga Mphindi 12
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Mukusangalatsidwa ndi zabwino zambiri za HIIT koma osatsimikiza kuti ndiyambira pati? Mwamwayi, Apple App Store ndi Google Play zili ndi mapulogalamu omwe amakupangitsani kuchita thukuta, ndipo zambiri mwanjira izi ndizolimbitsa thupi kwambiri (HIIT) zolimbitsa thupi.

Chifukwa chiyani muyenera kuwayesa: Ofufuza a Human Performance Institute ku Orlando adawonetsa kuti mphindi zisanu ndi ziwiri zokha za HIIT zitha kuthandiza kuchepetsa mafuta am'thupi ndikuwongolera chidwi cha insulin, VO2 max (momwe thupi lanu limagwiritsira ntchito oxygen moyenera), komanso kulimbitsa thupi.

"Sayansi yakugwiritsa ntchito kulimbitsa thupi kwa mphindi 7, 10, kapena 15 ndikumveka bwino," akutero a Pete McCall, C.S.C.S., katswiri wazolimbitsa thupi ku San Diego. "Mapulogalamuwa ndiabwino kwa anthu omwe akufuna kugwira ntchito kunyumba ndikuphunzira momwe angagwirire zolimba."

Pali chenjezo limodzi lokha: Kuyeserera kwa HIIT kumangofanana ndi kuyesetsa kwanu. "Mukadzikakamiza, mukanena kuti, 'Ndikugwira ntchito mphindi zisanu ndi ziwiri zokha koma ndipita molimbika momwe ndingathere,' ndipamene mphindi zisanu ndi ziwiri zitha kukhala ndi tanthauzo lalikulu," akutero a McCall . (Zogwirizana: Kodi Kusiyana Pakati pa HIIT ndi Tabata Ndi Chiyani?)

Mapulogalamu asanu awa ndi poyambira kusambira mu DIY HIIT world. "Gwiritsani ntchito ngati chida chophunzirira," akutero McCall. "Adzakupatsani malingaliro abwino ozungulira, ndipo mutha kupanga zosintha zomwe zimakuthandizani mukamamasuka."

Pulogalamu Yabwino Kwambiri ya DIY HIIT Workout: J&J Official 7 Minute Workout

Free, iTunes ndi Android

Ngati mukufuna kuyesa kusintha kwina, pulogalamuyi (yomwe idapangidwa ndi director of physiology ku Johnson & Johnson Human Performance Institute) ili ndi laibulale ya zochitika 72 zomwe zitha kusakanikirana ndikufanana pamitundu yopitilira 1,000 yophunzitsira. Zikumveka pang'ono? Pulogalamu ya HIIT yophunzitsira imaperekanso ma 22 olimbitsa thupi omwe amakonzedweratu, kapena mutha kusankha "masewera olimbitsa thupi anzeru" kutengera momwe muliri olimba. Kuphatikiza apo, masewera olimbitsa thupi aliwonse amapereka mawu omvera panthawi yonse yolimbitsa thupi kuti akuthandizeni kukhala ndi mawonekedwe oyenera. (Vutoli la masiku 30 la HIIT ndiloyeneranso kuyesa.)

Zochitika Zabwino Kwambiri Zophunzitsa: Nike Training Club

Free, iTunes ndi Android

Ndikulakalaka mutatha kuchita masewera olimbitsa thupi ndi aphunzitsi odziwika ngati Joe Holder kapena Kirsty Godso? Pulogalamu ya Nike Training Club imapereka zolimbitsa thupi zopitilira 175-kuchokera ku mphamvu ndi kupirira mpaka kuyenda ndi yoga-zomwe zimalimbikitsidwa ndi othamanga a Nike, monga Serena Williams ndi Chloe Kim, ndipo adapangidwa (ndikuwonetsa!) Ndi aphunzitsi a Nike. Muthanso kupanga dongosolo lophunzitsira mwakukonda kwanu kutengera zolinga zanu, ndipo pulogalamuyi imasintha zochita zanu molingana ndi kupita patsogolo kwanu. (Mwanjira ina, mukamagwiritsa ntchito pulogalamuyi, ikuthandizani.) Kusuntha kulikonse kumabwera ndi kanema, kuti mudziwe zoyenera kuchita ngakhale mutakhala kuti simunayesepo kale.

Ntchito Zabwino Kwambiri: Woyang'anira Fitbit

Zaulere ndi zogula zamkati mwa mapulogalamu, iTunes ndi Android

Mufunika Fitbit pa pulogalamu ya HIIT yolimbitsa thupi (komanso wotchi ya Fitbit), koma ndalama zake ndizofunika. Woyang'anira Fitbit amasintha kulimbitsa thupi kwanu kulikonse komwe mumachita kudzera pulogalamuyi povomereza zolimbitsa thupi kutengera zochitika za tsiku ndi tsiku ndi chida chanu. Kuchita masewerawa kwa mphindi zisanu ndi ziwiri mpaka 60 kumabwera ndi makonda a makanema ndi ma audio, ndipo mayankho anu atatha kulimbitsa thupi athandiza pulogalamuyi kudziwa momwe zingakukankhireni nthawi ina. Kupititsa patsogolo ntchito yamtengo wapatali ya $ 39.99 kumakupatsani chaka chonse chofunafuna, mapulogalamu osinthidwa kuti akuthandizeni kuyankhula, kuchepa, kapena kulimba. (Fitbit adagwirizananso ndi Adidas kuti abweretse zolimbitsa thupi m'manja mwanu.)

Pulogalamu Yabwino Kwambiri Yophunzitsira ya HIIT: Keelo

Kwaulere; iTunes

Zolimbitsa thupi zonse za Keelo's HIIT zimakhala zosakwana mphindi 20 ndipo ambiri amalemera thupi lokha, ngakhale ena amafunikira ma dumbbell, kettlebell, kapena zida zina zochitira masewera olimbitsa thupi. Komabe, mutha kutumiza imelo gulu la coaching kuti mupereke upangiri pazomwe mungachite ndi maupangiri olimbitsa thupi, zosankha zolemera, kapena ngakhale masewera olimbitsa thupi omwe angachite tsikulo. Zomwe simuyenera kuchita ndikuda nkhawa ndi china chilichonse kupatula kuwonetsetsa kuti mwafika kwambiri - pulogalamuyi imakuwonetsani zomwe muyenera kuchita ndi malangizo a kanema.

Pulogalamu Yazida Zapang'ono Zabwino Kwambiri: Wothamanga Mphindi 12

$ 2.99 ndi kugula mkati, iTunes ndi Android

Pulogalamu yolimbitsa thupi ya HIIT iyi imapereka masewera olimbitsa thupi 185 opangidwa kuchokera ku 35-kuphatikiza zolimbitsa thupi zolimbitsa thupi komanso zida zochepa zomwe zimabwera ndi mayendedwe athunthu ndi ziwonetsero zamakanema. Koma zimaphatikizanso nthawi yocheperako komanso wotchi yoyimitsa kwa akatswiri a HIIT okonzeka kupanga zolimbitsa thupi zawo. Ngati mungapite kukachita masewera olimbitsa thupi a Super Athlete $ 4,99 pamwezi, mutha kufikira ku 200 yolimbitsa thupi ya HIIT, kuphatikiza malingaliro pazomwe mumachita polimbitsa thupi komanso zikumbutso zokuthandizani kukwaniritsa zolinga zanu.

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