Ntchito Zapamwamba Zapamwamba Zambiri za Kalori 5

Zamkati

• Masewera
• Ntchito Zifupi
• Zowonjezera
• Maphunziro a Tabata
• Kugwiritsa Ntchito Kettlebell
• Onaninso za

Tiyeni tidutse: Pankhani yolimbitsa thupi, timafuna masewera olimbitsa thupi omwe amawotcha ma calories ambiri munthawi yochepa kwambiri. Phatikizani zolimbitsa thupi izi muzochita zanu, ndikuwona mapaundi akuwuluka.

Masewera

Zithunzi za Getty

Pitilirani-kudumpha chifukwa cha izi: Mayendedwe ophulika ngati kudumpha kwa bokosi ndikulumphira jacks amathandizira kumanga minofu yolimba kwinaku mukuwotcha ma calories 10 pamphindi. Chofunikira ndichoti musunthe mwachangu komanso kuti mutsike pang'onopang'ono kuti mutenge minofu yam'miyendo ndi pachimake pamene mukugunda pansi. Yesani kanema wa mphindi 10 wa PlyoJam.

Ntchito Zifupi

Zithunzi za Getty

Kodi simukuwoneka kuti mukuyenera kuchita zolimbitsa thupi zolimba? Mutha kuwona zotsatira ngakhale mutangokhala ndi thukuta-mumangofunika kuwonjezera mphamvu zanu. Kafukufuku waposachedwa adapeza kuti kuchita masewera olimbitsa thupi kwa mphindi 20 kumatha kusintha kusintha kwa ma DNA a minofu yanu, kuphatikiza kagayidwe kake ndi zotsatira zowotcha, pomwe kafukufuku wina wasonyeza kusintha kwamankhwala angapo osachepera asanu ndi awiri. Chinyengo ndikuchita masewera olimbitsa thupi pakutha kwamasekondi 30, kenako ndikumapumula. Zikumveka zotheka, chabwino? Yesani kulimbitsa thupi kwa mphindi zisanu ndi ziwiri kwa HIIT (inu chitani khalani ndi nthawi!)

Zowonjezera

Malingaliro

Njira yophunzitsira nthawi yayitali kwambiri (HIIT), ma supersets ndi magawo azolimbitsa thupi omwe amakhala ndi magawo awiri azolimbitsa thupi, wina ndi mnzake osapuma. Izi zimakulitsa gawo la mtima wamtundu uliwonse wophunzitsira mphamvu, kukuthandizani kuti mukhale ndi minofu ndikuthira mafuta munthawi yochepa.

Kuti muchite ma supersets, sankhani mitundu iwiri yosuntha kuti mugwirizane, kaya mukugwira ntchito yofanana kapena yotsutsana ndi magulu a minofu. Chitani seti iliyonse pamlingo wanu wobwereza ndikupumula kwa mphindi imodzi mukangomaliza kusuntha kulikonse (kusuntha).

Maphunziro a Tabata

Malingaliro

Musalole kuti dzina losamveka likuwopsyezeni: Tabata ndi mtundu wina wa HIIT-imodzi yomwe imawotcha, pafupifupi, ma calories 13.5 pamphindi. Tabata imagwira ntchito motere: mphindi zinayi zophunzitsira mwamphamvu kwambiri, kusinthasintha pakati pa masekondi 20 a maphunziro apamwamba ndi masekondi 10 opumula. Yesani kwa maulendo awiri kapena atatu. Yambani ndi imodzi mwazolimbitsa thupi zathu za Tabata.

Kugwiritsa Ntchito Kettlebell

Zithunzi za Getty

Ndizovuta kuti muchite zolakwika ndi kulimbitsa thupi kwa kettlebell. American Council on Exercise idapeza kuti, pafupifupi, mutha kuwotcha zopatsa mphamvu 400 mu mphindi 20-zonena mwachangu! Cholinga: mayendedwe angapo. "M'malo mongokwera ndi kutsika, muzisunthira mbali ndi kutuluka, kotero ndizothandiza kwambiri," atero a Laura Wilson, wamkulu wa mapulogalamu a KettleWorX. "Mosiyana ndi dumbbell, ma kettlebell amatsanzira momwe mumayendera m'moyo weniweni." Takonzeka kuyamba ndi kulimbitsa thupi kwanu kwa kettlebell? Kettle belu yolimbitsa mphindi 25 ndi zomwe mukufuna.

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