Kana iwe usingadi treadmill kana iwe uri pfupi panguva, iwe unogona kupisa marori akawanda uye kuwana chikwata chekushanda chekushanda zvakanaka pasina kushandisa nguva yakawanda pamushini.
Hezvino ina inokurumidza uye inobudirira (uye inonakidza!) Kushanda kwepasitimu.
1 - 30-yechipiri Sprint Intervals
Pose pandinenge ndichiita basa iri, nguva inobhururuka uye ini ndave ndakaputirwa neshutu pakupedzisira. Kana iwe usati wamboita chero nguva ipi zvayo, funga kuti unotevera mitemo iyi yekukurumidza kukudzidzisa .
- Tanga nekufamba pakunyoresa kweminiti imwechete. Ramba uchitsvaira-up ne jog iri nyore kwemaminitsi mashanu. Iwe unofanirwa kunge uine nguva yekukurukurirana. Izvi zvichaita kuti ropa rako rive kuputika uye mishonga yako inopisa uye yakagadzirira kuita basa.
- Sarudza rutsoka kune zvakaoma (kufema kufema) kwemaminitsi makumi matatu. Dzorera nemasekondi 90 ezvokutamba nyore nyore.
- Dzorerai zvinyorwa zvishoma / kupora 9 dzimwe nguva (18 maminitsi akazara).
- Pedza neine miniti 4 yemirasi paunenge uri nyore - kufamba kunobhururuka kana kufamba kwakasimba.
Zvose nguva yekutapa: 30 maminitsi
2 - Chikamu Chekuita Basa
Izvi zvinobatanidza kushanda uye kufamba nemamwe akanaka 'ole side shuffles, ayo achanyatsoshanda yako glutes uye quads.
- Kushamwaridzana nekufamba nenzira iri nyore kweminiti imwe. Ramba uchitsvaira-up ne jog iri nyore kwemaminitsi makumi mana.
- Dzokera pakufamba-famba uye ipapo, apo iwe unobata padivi rechitsiko, shandura muviri wako kune rumwe rutivi, terera pasi muchitsiko chechikwata, uye tanga uchitarisa-kuvhara tsoka dzako. Usaedza kuve wakanyanyisa uye uyambuke rutsoka rumwe kune rumwe. Rambai muchienda muchienda kwemasekondi makumi matatu uye dzoka kudzokera mberi.
- Sarudza nhanho kune imwe nyore, kukurukurirana kumhanya kwemaminitsi maviri. Zvadaro taurira rutsoka kubva pasi kuti uende rwendo rwechikamu chechipiri rwemashure makumi matatu kubva kune rumwe rutivi.
- Rambai nemaminitsi maviri zviri nyore kumira / 30 wechipiri chemafuti (side alternating) kusvikira mave mairi kwemaminitsi makumi maviri.
- Pedzisa neminiti yemaminitsi mashanu panguva iri nyore.
Zvose nguva yekutapa: 30 maminitsi
3 - Famba Makomo / Run the Flats
Kana iwe uchida kushandura pakati pomhanya nekufamba, ichi chinhu chakanaka kwauri. Iwe uchanyatsoshanda gumbo rako nemakomo.
- Tanga nemaminitsi mashanu ekudziya kwekucheka kunyoreka kana kufamba kwakasimba.
- Wedzera kuenderera kune 1% uye kufamba kwemaminiti 1.
- Chasi chinotanga kusvika ku0% uye chinomhanya pachinhambwe chinotyisa kwemaminiti 1.
- Wedzera kuenderera kune 2% uye kufamba kwemaminetsi maviri.
- Muzasi inotamira kusvika 1% uye inomhanya pachitarisiko chakanaka kwemaminitsi maviri.
- Wedzera kuenderera kune 3% uye kufamba kwemaminitsi matatu.
- Chisikwa chinononoka kusvika 1% uye chinomhanya pachitarisiko chakanaka kwemaminitsi matatu.
- Wedzera kuenderera kune 4% uye kufamba kwemaminitsi mana.
- Chisikwa chinotamira kusvika 1% uye chinomhanya pachinhambwe chakanaka kwemaminitsi mana.
- Pedzisa nemirasi yemaminitsi mashanu ekufamba-famba nyore kana kufamba kwakasimba.
Zvose nguva yekutapa: 30 maminitsi
4 - Calorie-Blasting Pyramid Workout
Izvi zvinobatanidza kushanda nekufamba kwenguva uye kunopisa tani yemakori.
Tanga nemaminitsi matatu ekudziya kwekucheka kunyoreka kana kufamba kwakasimba. Zvadaro ita nguva inotevera:
- 30-seconds sprint / 30-seconds kufamba
- Maminitsi-1 sprint / 1-minute kufamba
- Maminitsi maviri eminota / 1-minute kufamba
- Maminitsi matatu-sprint / 1-minute kufamba
- Maminitsi 4 echinyorwa / 1-minute kufamba
- Maminitsi matatu-sprint / 1-minute kufamba
- Maminitsi maviri eminota / 1-minute kufamba
- Maminitsi-1 sprint / 1-minute kufamba
- 30-seconds sprint / 30-seconds kufamba
Pedzisa neine 2 miniti yekudzivirira yekutamba kunyoreka kana kufamba kwakasimba.
Zvose nguva yekutapa: 30 maminitsi
Zvimwe Zvinyorwa Zvokushanda uye Zano: