Kodi Kusinkhasinkha Kumayenderana Bwanji ndi HIIT?

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Poyamba, kusinkhasinkha ndi HIIT zitha kuwoneka ngati zosemphana kwathunthu: HIIT idapangidwa kuti ibwezeretse kugunda kwamtima kwanu mwachangu ndi zochitika zazikulu, pomwe kusinkhasinkha ndikumangokhala chete ndikukhazika mtima pansi ndi thupi. (Onani maubwino asanu ndi atatu a maphunziro apamwamba kwambiri.)

Koma kuphatikiza njira ziwirizi zomwe zimawoneka ngati zotsutsana ndizomwe Nike Master Trainer ndi Flywheel Master Mlangizi Holly Rilinger adachita ndi kalasi yake yatsopano yochokera ku New York City LIFTED, mtundu watsopano wa masewera olimbitsa thupi omwe cholinga chake ndi kuphunzitsa malingaliro, thupi, ndi mzimu.

Yang'anani pa wophunzitsa nyenyezi ndipo mukudziwa kuti wadzipereka kwambiri ku thupi lake (awo abs!), koma, monga akufotokozera, atadziwitsidwa kusinkhasinkha pafupifupi chaka chapitacho, mchitidwewu tsopano ndi wofunika kwambiri pazochitika zake monga iye. magawo a thukuta. “Ndinayamba kuzindikira kuti ‘kuphunzitsa’ maganizo anga n’kofunika mofanana ndi kuphunzitsa thupi langa,” iye akutero. (Sayansi ikuwonetsa kuti kuphatikiza zolimbitsa thupi ndikusinkhasinkha zitha kuchepetsanso kukhumudwa.)

Komabe, amazindikira kuti kupatula nthawi pazochita zilizonse sizowona kwa azimayi ambiri, ndipo akapatsidwa chisankho pakati pawo, kumene anthu ambiri adzasankha kuphunzitsa matupi awo. Cholinga cha kalasi yake ndikuchotsa kufunikira kopanga chisankho, kuwalola kuti apindule nawo muzolimbitsa thupi zogwira mtima komanso zamaganizo.

Ndiye kodi kulimbitsa thupi kukumana ndi HIIT kumawoneka bwanji? LIFTED imayamba ndi mphindi zisanu za kusinkhasinkha motsogoleredwa kuti mugwirizane ndi mpweya wanu ndikubweretsa maganizo anu pakalipano, kenako kusintha kwa mphindi 30 za kayendetsedwe ka malingaliro, chifukwa, monga Rilinger akufotokozera, "pamene tikuyenda ndi cholinga, timayenda bwino." Osapusitsidwa ndi dzina, ngakhale-mudzasiyidwa wopanda mpweya komanso kutopa ndi gawo lamphamvu la cardio la kalasiyi, lomwe limaphatikizapo kusuntha ngati squats, mapapu, kukankha (yesani zovuta zake zokankhira mmwamba). !), Ndi matabwa. Ena onse a m'kalasi amakhala ndi gawo lina lalifupi la kusinkhasinkha, 'kuyenda mwanzeru', kuthamanga mpaka kumapeto, ndi cooldown ndi savasana.

Chodabwitsa n'chakuti awiriwa akuwoneka kuti akugwira ntchito limodzi. "HIIT ndi kusinkhasinkha zitha kuwoneka ngati njira zotsutsana, komabe, ngakhale akatswiri othamanga agwiritsanso ntchito mphamvu yakulimbikira kupititsa patsogolo magwiridwe awo," akufotokoza Rilinger. (Nazi zambiri za momwe kusinkhasinkha kungakupangitseni kukhala wothamanga wabwino.)

Kalasi yatsopano ya Equinox HeadStrong (yomwe ikupezeka m'mizinda yosankhidwa yaku U.S.) imagwiranso ntchito chimodzimodzi. Gulu la magawo anayi limaphunzitsa malingaliro ndi thupi lanu kukankhira mbali zonse zakuthupi ndi zamaganizidwe, ndipo zachokera "pakumvetsetsa kuti kuphunzitsa thupi ndiyo njira yabwino kwambiri yoyendetsera kulingalira komanso kukhala ndi thanzi labwino muubongo," omwe adayambitsa Michael Gervais ndi Kai Karlstrom akufotokoza.

Kalasi yawo idapangidwanso chifukwa chodziwa kuti ngakhale anthu ali ndi nkhawa yayikulu pakulingalira ndikusinthira njira monga kusinkhasinkha kuti akwaniritse, kusiyana kwakukulu kulipo pabwino ndi kulimbitsa thupi kwa iwo omwe akufuna kuphunzitsa malingaliro awo m'njira zina. Kotero iwo anaphatikiza sayansi ya momwe ubongo umagwirira ntchito ndi HIIT; mutha kuganiza za kalasi ngati kubweza batri yanu- "ndi njira yogwirira ntchito 'yokuthandizaninso' m'maganizo," akufotokoza.

Ngakhale simukupeza kusinkhasinkha kwachikhalidwe pano, monga KUKHUDZITSA, HeadStrong imaphatikizira ntchito zachikhalidwe chokhazikika kwambiri chomwe 'chimakufikitsani kumapeto kwa malo anu' ndi zomwe zimakukakamizani kuti mukhale ndi malingaliro anu ndikupangitsa zochitika muubongo, Gervais ndi Kalstrom akuti. Ndipo, monga ndi kusinkhasinkha, mapeto a kalasi apangidwa kuti atsogolere "chidziwitso chachikulu chamakono ndi kulingalira."

Pamene kusinkhasinkha kukupitiriza kukhala kotchuka komanso kupezeka kwambiri kuposa kale lonse (onani: 17 Ubwino Wamphamvu Wakusinkhasinkha), zikuwoneka bwino kunena kuti ichi ndi chiyambi chabe cha kusintha kwa maphunziro a maganizo m'ma studio olimbitsa thupi. "Asayansi amatiuza kuti kugwiritsa ntchito thupi kuphunzitsa ubongo-ndi ubongo kuphunzitsa thupi-ndilo tsogolo labwino," akutero Gervais ndi Karlstrom.

Rilinger akuvomereza kuti ichi ndi chizindikiro cha kusintha kofunikira. "Kunja kwa yoga, pakhala pali kulekanitsidwa kumeneku kwa thupi, malingaliro, ndi thanzi lauzimu," akutero. "Chowonadi ndi chakuti, kuti tikhale athanzi, sitingathe kulekanitsa mbali zitatu za thanzi."

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