Iwe zvichida wakaona mapuranga akareba akadzika kumativi ako ekurovedza, zvakangoita sokunge mudzidzisi wako ari kutora nzvimbo yekutakura muimba yake yega. Usanetseka, haasi. Tsanga idzi dzakareba, dzine simba dzese dzinoshumira sechishamiso chinoshingaira chekushanda chidziro chakakosha kwekudzidzira-kudzika kwemazuva ekudzidzisa (HIIT).
Kutaura zvazviri, chidzidzo che2015 chakabudiswa mu Journal of Strength uye Chirongwa Chekutsvakurudza , chakawana kuti kupedza kwemaminitsi gumi kwemaawa gumi nemashanu (15-second-time work) akazotevera mushure megumi nemakumi maviri nemashanu (45-second repos periods) yakaratidza kuenzana kwemwoyo we 163 beats pa Mineti. Chimbofunga pamusoro peizvi kwechipiri-kunyange zvazvo huwandu hwebasa rakaitwa mukati memaminitsi gumi ekugadzirisa kwemaminitsi anenge 2.5 maminetsi, mauto ekurovedza maitiro akanga akaoma zvakakwana kuti awedzere kukura kwemoyo kune "simba guru".
Uyezve, nepo vazhinji vanorwisana nemakumbo maitiro vanoita sevanonyanya kuronga maoko (iwe unofanirwa kusungira maoko ako kuita basa rimwe nerimwe, shure kwezvose), unogona kushamiswa kuziva kuti zvinodawo kubatanidzwa kwepfungwa yako yose. Muzvokwadi, imwe svondo ra2015 rakabudiswawo mu Journal of Strength uye Conditioning Research yakaratidza kuti kurwisana kwemakumbo maitiro kwakabudirira pakubatanidza zvisizvo zvekunze uye erector spinae kuburikidza nenharaunda yepamusoro, pamusoro pemapfudzi uye nechepakati , the glutes.
Mune mamwe mazwi, kana uri kutsvaga nzira inobatsira yekuzora marori uye kuwedzera hutano hwehutano kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisimudzira simba rako remuviri, iwe haukwanise kuenderera mberi nekwakadzika koro kadzidzira. Pane zvakawanda zvekuita maitiro ekusarudza kubva, asi tarisa uchitanga nevanotevera vasere vanodzidzisa-vanofungidzirwa kufamba.
1 - Mafunguro akasiyana
Diana Mitrea, mudzidzisi wega wega muNew York City, anoratidza kushandura mafunguko akasiyana-siyana, kushungurudza tambo, uye kushanda-nemaoko mapapiro mazhenje sechikamu chechidimbu, chinoshanda cheTabata nguva dzose . Iwe unogona kuona zvose zvitatu zvidzidzo muchiito pane Mitrea's Instagram account. Ita zvishoma masere masere masikati emaminitsi makumi maviri ekushanda uye kwemaminitsi gumi zvichizorora, kutenderera pakati pemakiritsi kuitira kuti iwe uite basa rimwe nerimwe kaviri. Yeuka, iwe paunenge uchiita mapapiro emaoko (mirayiridzo inogona kuwanikwa pasi), iwe uchada kurongedza rumwe rutivi rwemuviri wako pachako, kuitira kuti iwe uite kutama kaviri musati wapinda mabhasikoro.
Mafunguko akasiyana-siyana ndeimwe emakwikwi anozivikanwa nehondo maitiro. Kuti uite, fambisa pakati petambo pedo nechinhu chakasimba, sechibato kana kutsigirwa kwechikwata chechikwata, nekukwevera mativi maviri eto zvakananga kuitira kuti ivo vari pamwe chete uye pamwe.
Mira yakakwirira, tsoka dzako dzinenge dzakatarisana pamabhedha, uye dzinobata chigumo chimwe chetambo muruoko rumwe norumwe. Bhudza mabvi ako zvishoma uye udzokere mapepa ako kumashure usati wanyora musoro wako. Kubva munzvimbo iyi, chikwapu chimwe chekusimudzira ruoko, zvichiumba shanje-kufanana-shanduka kune urefu hwetambo, uye apo iwe uchidzoserazve pasi, kurova ruoko rwakatarisana kumusoro. Ramba uchiita shanduko iyi yekufamba-shanduka nekukurumidza sezvaunokwanisa kana uchichengetedza kudzora kweumwe muviri wako wose.
2 - Nyota Mapfumo
Kufamba kwakatevera muMitreya kuratidzira katatu kwekuita basa reTabata ndiro tsvimbo slam. "Funga izvi sechimwe chimiro chikuru," anodaro.
Iwe unotanga munzvimbo imwechete iyo iwe watanga mazai akasiyana-uchibata rumwe rutivi rwetambo mune rumwe ruwoko, tsanga pamapfudzi akasiyana-siyana, mabvi zvishoma zvakakotama, uye zvakagadziriswa-asi panguva ino iwe ucharova zvipi zviviri maoko pamusoro pemapfudzi ako mumakumbo apo iwe unotambanudza mabvi ako uye ukasimuka kumabhora etsoka dzako. Kubva munzvimbo iyi yakareba, iwe "uchaunza simba rakazara remakumbo pasi," Mitrea anoti, sezvaunosunga maoko maviri pasi. Pakarepo unodzokorora kufamba, uchirova maoko ako kumusoro zvakare sezvo iwe uchiwedzera muviri wako kuti uenderere mberi. Kukurudzira rhythm, Mitrea inoratidzira kutarisa kufema kwako, "Tora huru inhale sezvaunowedzera uye usvike tambo kumusoro, uye guru rekare sezvaunodziunza pasi."
3 - Single-Arm Plank Waves
Dhipatimendi rega pachako pachako rinotoita basa rakakura rekutarisa chinangwa chenyu, kunyanya yakadzika, inotsigira misumbu yemudumbu mako. Mitrea's single-hand plank waves inotora dambudziko kumusoro kwecheki nekukukumbira kuti uchengetedze nzvimbo yepangi paunenge uchienzanirana pane imwe ruoko uye uchidzora rutsoka runotevera nehondo yehondo pamwe neruoko rwako. Yeuka, iwe unoda kuita basa racho kune rumwe rutivi, saka gadza chigadziro neruoko rwako rworudyi, uye shandura kuruboshwe rwako.
Ita panzvimbo yakakwirira yepuranga nemichindwe yako pasi pemapfudzi ako, makumbo ako akazara zvakanyanya, uye muviri wako unoita mutsara wakarurama kubva pamusoro wako uchienda kune zvitsitsinho. Shandura uremu hwako zvishoma kuruboshwe uye ubate mugumo wakarurama wetambo neruoko rwako rworudyi. Kuchengetedza zvakasimba, pombi yakasimba, kutanga kutema ruoko rwako rworudyi panze, ipapo mukati, uchigadzira saraal, nyoka-yakafanana inofambidzana nehafu yakarurama yetambo. Ruoko rwako runofanira kuramba rwakasimudzwa, asi zvakanaka kana tambo pachayo inobata pasi. Ita zvose zvakagadziriswa usati washandura maonero.
4 - Nyoka Yakasiyana
Kufanana nemitatu yeMitregia yekuita basa reTabata, zvikamu zvitatu zvinotevera zvinokwana kune rimwe Tabata kana chero imwe nzira yekudzidzira nguva yakadzidza. James Shapiro, mudzidzisi weNew York City, anoti zvinhu zvitatu izvi zvinoshandiswa pakufambisa simba kubva kune muviri wepamusoro zvisingadi chero kufamba kweplyometric, zvakadai sekuputika-kuputika. Izvi zvinoita kuti simba rekudzidzisa riwane nyore kune vanhu vasina kugadzirira kana kukwanisa kuita zvidzidzo zvinoputika.
Iyo nyoka yakasiyana-siyana inotangira nzvimbo yakafanana neyaya inoshandiswa nemafungu. Simira netsoka dzako zvishoma pamapfudzi ari oga, mabvi ako nezviuno zvakakotamira zvishoma muhafu ye squat, mapepa ako kumashure, wako wakabatanidzwa, wakabata imwe mugumo wetambo mune rumwe ruoko. Asi panzvimbo yekuputira maoko ako pasi uye pasi, ikozvino iwe ucharova zvibvumo zviviri zviviri zvichienda mberi kune rumwe rutivi mushure rimwe chete musati wavarova zvakare zvakare, kuitira kuti tambo "inobhurana" pamwe chete sezvaunoita mafungu aya anotevera. Rambai ichi ichi-uye-kunze chimiro chekuzara kwemukati wako.
5 - Hondo Yenyika Russian Yakawanda
Iwe ungangodaro wakaita shanduro yeRussia neyekwekweredzi kana mishonga bhora, asi Shapiro anotaura kuti iyi yekuita basa inowedzera zvakaoma kana iwe uchifanira kudzora kufamba kwesimbi inoramba ichidzora.
Kuti uite rwonzi rwakakosha rusvingo rweRussia, gara pasi, mabvi ako akatsemuka, zvitsitsinho pasi. Ita iwe pachako naizvozvo migumo miviri yetambo iri kunze kwechirongwa chako chekurudyi. Bata rutivi rumwe muruoko rumwe, naizvozvo ruoko rwako rworuboshwe runosvika kumativi ose mumuviri wako, uye maoko ako netambo zviri kubata. Iwe uchange uine maoko ako pamwe chete uye tambo dzichifamba mumutambo wezvose zvekushanda. Paunenge wakagadzirira, svetuka zvishoma kuitira kuti yako yekutanga iite-torso yako inofanira kuramba yakajeka. Mukufamba kwemvura, shamhu maviri maoko uye pamusoro pemuviri wako kuitira kuti tambo ichinje pamakumbo ako kuruboshwe rwako. Pakarepo shingaira maoko ako uye pamusoro pemakumbo ako zvakare, uchidzungira tambo kurudyi rwako. Rambai ichi chirevo chekuzorora kwemukati.
6 - Single-Arm Pushup Inobata Simba
Basa rokupedzisira rakataurwa naShapiro ndiro imwechete-ruoko pushup oblique slam. Izvi zvakafanana zvakanyanya pakuiswa-kusvika kune imwechete-maoko plank mafungu anotsanangurwa neMiterrea, asi kuchinja kusina kumira kwekona uye kuenderera mberi kune zvose zvinotarisirwa kupfuurira kupisa zvinyorwa zvako.
Tanga panzvimbo yakakwirira yeplanha zvichienderana nehondo yakagadzikana nemichindwe pasi pemapfudzi ako, makumbo ako akawedzerwa, uye muviri wako unoita mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro. Shandura uremu hwako kuruoko rwakapoteredza rwendo rwehondo, zvino svika paruoko rwako rwakasara pasi pemuviri wako kuti ubate rumwe rutivi rwetambo. Kubva pane chinzvimbo ichi, iwe ucharova chikwata chako kumusoro, kumeso chako, ipapo pasi nechisimba, "kupopotera" tambo mukati. Pakarepo shingai ruoko rwenyu ruchidzoka zvakare uye rambai. Mushure mekuita chidimbu kune rumwe rutivi, shandura nzvimbo yako uye ita basa racho kune rumwe rutivi.
7 - Sumo Kutuka
Maviri ekupedzisira kudzidzira anobva kuna Rachel Lucas, mutungamiri weGronk Fitness kuBoston Sports Clubs. Anodzidzisa zvakananga nehondo dzomukati munguva yekambo-based fitness class, asi iye anodawo kuwedzera tambo paanenge achishanda nevanodzidzisa vashandi kuti vape nekukurumidza kuputika kwe cardio pakati pezvidzidzo. Kana iwe uri kuita dunhu paimba yako yokurovedza, kana uri kutsvaga nzira yekusimudza simba rokudzidzira kushanda nesimba, anoratidzira kuita masvondo 15 kusvika ku30 aya anoramba achifamba nguva dzose mumitemo yako yose.
Sumo kudengenyeka kwakafanana zvikuru nekushandura mazaya, asi iyo yakagadzirirwa yakasiyana zvakanyanya, ichikugombedzera kuti uite sumo shoma shoma apo iwe unoita mazai akasiyana. Tanga nemakumbo ako akareba kupfuura mafudzi-kure, zvigunwe zvako zvakanyangarika kunze kwe 45-degrees. Dzvinyirira zviuno zvako uye uzvidzike mu sumo squat. Bata mumwe mugumo we tambo mune rumwe ruoko uye uite mazai okugadzirisa, kuputira maoko ako pasi uye pasi nenzira yakasiyana-siyana sezvo iwe unobata rukudzo ruduku.
8 - 180-Dhigi Juru Sulami
Zvichida basa rakaoma zvikuru pane iyi, 180-degree jump jump slams ndeyevanhu vanogona kuita zvakanaka jump jump squat.
Simira saka muviri wako wakatendeuka 90-degrees kubva pamigumo yetambo, kuitira kuti tambo dziri kutarisa kuruboshwe rwako. Ita tsoka dzako zvishoma pamapfudzi ari oga. Svetera pasi uye utore rumwe rutivi rwetambo mune rumwe ruoko, kuitira kuti ruoko rwako rworudyi ruve kusvika kumativi ose mumuviri wako. Iwe unoda kuchengeta maoko ako uye tambo zvakapoteredza pamwe chete munguva iyi yekuita basa. Simuka, uye gadzirisa nzvimbo yako kuitira kuti magumo ematope ave kune kunze kwechiuno chako chekuruboshwe, mapepa ako nemapuno ari kutarisana mberi, nzvimbo yakareba netsoka dzako.
Mukufamba kwechirwere, shandisa zviuno zvechiuno chako uye ufugame mabvi ako, uchiderera zvishomanana usati wasvika mumhepo. Sezvaunokwakuka kumusoro, svetuka pamusoro pemusoro wako sezvo iwe panguva imwe chete uchinjeka tsoka dzako, mahudyu, uye mapepa 180-degrees. Nyika inonamatira nemabvi ako uye zviuno zvakakotama zvishoma, zvakatarisana nenzira yakatarisa kubva kwawakatanga, uye sezvaunenge uchienda, unosungira maoko ako pasi, uchiputira tambo muvhu sezvaunozvidzikira mune imwe kamba. Bhururuka pakarepo mumhepo, uchidzora maoko ako zvakare sezvo iwe uchitenderera muviri wako 180-degrees kumashure kunzvimbo yako yekutanga. Ramba uchiita basa iri rose rose.