1 - Mini Inoshandiswa Kurasikirwa Kwemaviri
Iwe wataura kangani kuti iwe hauna nguva yakakwana yekushanda? Kana iwe wakaita seusingaiti maitiro, iwe unoti nguva dzose. Asi kana uine hanya nekusvika nekuchengetedza chinangwa chako chekuyera, iwe unoda kuwana nguva yekurovedza muviri. Asi heino mashoko akanaka: Iwe unongoda maminetsi mashomanana zuva rega rega.
Rob Fletcher, muumbi we "ANGT - America's Next Great Trainer," inotaura kuti nzira isina kumira yemaminitsi mashanu yekuita muviri inogona kuita kusiyana kukuru. Kutaura zvazviri, anotsanangurira vatengi vake kuti vawane dambudziko rezuva remazuva manomwe, apo anovakumbira kuti vaise parutivi nemaminitsi mashanu zuva roga roga kuti vashande. Anoti kuzvipira kwakadaro kunobatsira kuisa mararamiro ehutano hwakanaka uye kukurudzira kukurudzira kwakasimba kwekuvimba.
2 - Kupisa Mafuta Akawanda Zuva Zvose
Saka, ingani makorikori iwe unogona kupisa panguva yekugadzirira kwemaminitsi mashanu? Izvo zvinoenderana nekuoma kwako kushanda. Fletcher anoti iwe unogona kupisa kusvika pamakori makumi maviri paminiti nekukurumidza kwekuvhara kwemazuva ekudzidzira .
Asi ruzivo rwechokwadi runouya mushure mekuvhara muviri kwapera. Basa rakasimba remaminitsi mashanu rinogona kukubatsira iwe kupisa mafuta akawanda zuva rose. Fletcher anoti iwe unoona "kushandiswa kwekutsvaga" kwemaawa 48 mushure mekushanda kwakasimba. Kushandisa maitiro physologists kunodana iyi post-exercise oxygen consumption (EPOC) . Muchidimbu, zvinoreva kuti muviri wako unotora oksijeni yakawanda uye unopisa mafuta akawanda uye makoriyamu mumaawa anotevera mushure mekushanda kwakasimba.
Saka, kubasa kwako kunogona kungopedza maminitsi mashanu, asi mafuta-anopisa anoenderera mberi kwezuva rose.
3 - Gadzira Yako-Minute Workout
Pane zvinhu zvishomanana zvaunofanira kuita kuti uise miviri yako yeminiti yekudzikisa kuora. Chokutanga, iwe unofanirwa kuve nechokwadi chokuti une utano hwakakwana hwekuita nesimba. Tarisa nechiremba wako kana iwe usina kutora kwenguva yakati, kana iwe uine kukuvadzwa kana kushungurudza pamusoro pehutano hwako. Zvadaro, iva nechokwadi chokuti iwe wakagadzirirwa zvakakwana zvehutano hwako .
Mavambo-mazinga, mafuta-kupisa mini workout haafaniri chero zvipi zvazvo zvakakosha. Zvizhinji zvezviitiko zvinogona kuitwa kuburikidza uchishandisa uremu hwemuviri wako sekumirisana. Asi sezvo uchifambira mberi uye ukava akakodzera, Fletcher anoratidza kuti iwe unowedzera mishonga mipira , dumbbells, kana kuti mapoka ekusimbisa kuti uwedzere kuwedzera "moto wako unopisa."
4 - 5-Minute Kurasikirwa kwekureruka Workout # 1
Iwe usati waita basa iri rakagadzirwa naRob Fletcher, unogona kunge uchida kuzviziva nemumwe wezvidzidzo . Zvizhinji zvezviitiko zvemuchina wekuvhima kwemasikati zvinotsanangurwa, asi chengetedza hukama nemifananidzo kana uchida kutungamirirwa zvakare. Yeuka kugadzirisa sezvinodiwa apo iwe watanga kutanga.
5-Minute Kurasikirwa Kwekureruka Workout # 1
Ita basa rimwe nerimwe kweminiti imwe chete. Zorora mashomanana gumi nemashanu pakati pega yega yega
- Mhanya munzvimbo
- Jumping jacks
- Burpees
- Push-ups
- Mountain climbers
5 - 5-Minute Kurasikirwa kwekureruka Workout # 2
Yechipiri maminitsi mashanu ekuresikirwa nekurema muviri kunoratidzwa neFletcher inobva pakudzokorora, kwete panguva. Zvakare, shandura kana zvichidiwa apo iwe uchitanga kubuda. Uye yeuka kuwedzera kupikisa (dumbbells, resistance bands, kana mushonga ibhola) sezvo muviri wako hwepfungwa huri nani.
5-Minute Kurasikirwa Kwekureruka Workout # 2
Ita zvinyorwa gumi nembiri zvekuita basa rimwe nerimwe. Dzokorora kurongeka kakawanda kakawanda sezvinobvira mumaminitsi mashanu.
6 - 5-Minute Mazano Okurasikirwa Kwekushanda Kwemafuro
Kunyangwe iwe uchifanira kukwanisa kuita chimwe chiitiko chekuita basa zuva rega rega, kuchava nenguva apo iwe haugone kuwana maminitsi mashanu ekugadzirira kwekupedzwa. Saka, iwe unofanirwa here kutema kuora muviri kurasikirwa workout plan zvachose? "Handizvo!" anodaro Fletcher.
"Usazomborega," anodaro. "Chinokosha ndechekuti, zvisinei, zvinhu zvinoitika uye mazuva achashaikwa." Anokurudzira kuti iwe udzoke uye ugare mukana. Anotsigirawo kukosha kwehutano hwakanaka shure kwekushanda muviri . Anoti kudya kudya kwakakodzera mushure mekuita muviri kunobatsira kukuchengetedza kuti ugutsikane, kuitira kuti urongwa hwako hwekurasikirwa hurambe huri munzira.
7 - Zvimwe 5-Maminitsi Ekubatsira Kurasikirwa Kwemafuro
Kana uchifarira kushanda kwemaminitsi mashanu uye uri mumusika wezvishandiso zvitsva zvekushandisa, itsva Jabra Sport Coach wireless buds inogona kunge iri mari yakanaka. Izwi reBlubu-enabled earbuds rinobatana neJabra Sport Life app uye inopa mutsara wekutungamirirwa kwema mini-workouts iwe unogona kuita apo iwe unoteerera mimhanzi. Kurasikirwa kwekureruka kunobvira kubva pamaminitsi matatu kusvika kumasere uye kunogona kuchinjwa kana kugadziriswa zvichienderana nehutano hwehutano hwako nezvinangwa. Iwe unogona kushandisawo app uye earbuds kuti uone uye ikudzidzise iwe kuburikidza nemamwe mabasa ako anofarira kufanana, kumhanya, kana kufamba.
Asi iwe haufaniri kushandisa chero mari yekuumba yako mini mini workout yekurasikirwa. Ingoisa pamwe chete zvishoma zvezvinhu zvaunofarira zvemuviri uye nguva iwe pachako paunopedza. Iwe unogona kukwira kumusoro kwemasitepisi, pasi pamakamuri ako okugara kana kubata rusvingo squat paunotaura pafoni. Iwe unogona kutotamisa imba yako yekuita imba muchikamu chekupisa-calori . Sezvo Rob Fletcher achiti, kiyi ndiyo kusagadzikana. Edza kupedzisa chimwe chiitiko chebasa zuva rega roga kupisa makorikori akakwana, kuitira kuti ugone uye uchengete chinangwa chako.