Momwe Mungagwiritsire Ntchito Kwambiri Nthawi Yanu Yogwiritsira Ntchito Sprint

Zamkati

• Gwiritsani ntchito lamulo la 15
• Pangani Nthawi Yoyenera Yokwanira
• Pitirizani Kuyenda
• Onaninso za

Nthawi yophunzitsira imayatsa zopatsa mphamvu ndikumanga minofu. Ngati mukuchita nthawi yanu panjanji kapena treadmill, komabe, kuwongolera ndikosavuta kunena kuposa kuchita. Apa, akatswiri azolimbitsa thupi a William Smith ndi Keith Burns amapereka malangizo othandizira kuti mupindule kwambiri ndi ma sprints anu, kuti muthe kupeza zabwino zonse zamaphunziro a HIIT.

Gwiritsani ntchito lamulo la 15

Pambuyo pa masekondi 15 mpaka 30 oyamba atadutsa, thupi limalowa mchimodzimodzi, pomwe minofu sikhala ndi mpweya wokwanira, magwiridwe antchito amayamba kuchepa, komanso kumayamwa (komwe kumakupweteketsani mukamaliza kulimbitsa thupi) ) amamanga, akutero Smith. Kuti muphunzitse thupi lanu kugwiritsa ntchito mpweya wabwino, yambani ndi mphindi 15 ndikuwonjezera masekondi 15 nthawi iliyonse mukuchita masewera olimbitsa thupi mpaka mutagunda mphindi imodzi. (Zokhudzana: Kuthamanga kwa Mphindi 15 kwa Treadmill Kudzakulowetsani ndi Kutuluka mu Gym Mwachangu)

Pangani Nthawi Yoyenera Yokwanira

Yesani chiŵerengero cha 1:4: Ngati nthawi yanu yothamanga ndi mphindi imodzi, kuyenda kwanu kochira kapena kuthamanga kuyenera kukhala zinayi. Zikuwoneka ngati zambiri? "Zimatenga nthawi yayitali kuti thupi likonzekere kukankhira kwina," akutero Burns. "Kupanda kutero, sprint yotsatirayi isokonekera." Ndipo pewani kupita molimba kwambiri pomwe mukuyenera kuti mukuchira. Muyenera kunena sentensi yonse, akufotokoza a Smith. Inu simuli waulesi; mukulola thupi lanu kukulitsa nthawi yake yogwira ntchito. (Zambiri pamakalata amenewo, pezani chifukwa chake kuchira ndikofunikira monga kulimbitsa thupi kwambiri.)

Pitirizani Kuyenda

Mukangosiya kuchita masewera olimbitsa thupi, thupi lanu limakhala lotanganidwa kudya mpweya wowonjezera, kumanganso minofu yanu, ndi kubwezeretsanso malo ake osungira mafuta - zonsezi zimawotcha ma calories. (Mwina mwamvapo izi zotchedwa "afterburn effect.") Kuti muwongolere ntchitoyi, yendani kwa mphindi zingapo, tambasulani minofu yanu, ndipo imirirani ndikuyendayenda mphindi 30 mpaka 60 zilizonse kwa maola angapo otsatira. "Izi zimathandiza kuti minofu yanu ibwerere bwino," akutero Smith.

Onaninso za