Wana mamwe maropafadzo kubva panguva yako pane zvinyorwa zvekutsika uye kukunda plateaus
Wati wasvika pakamira mumutambo wako wekutsika here? Imwe nzira ine simba yekuvandudza matanho ako ekugadzirisa maitiro ndeyekudzivirira kwemazuva ekudzidzisa kudzidzisa (HIIT). Nokuwedzera HIIT kune chirongwa chako chekushanda, iwe unogona kubudirira zvakanyanya muhutano hweaerobic uye kupisa mamwe makoriyumu mukushanda kwako. Dzidza kuti ungaita sei HIIT treadmill Workout pasinei nehutano hwehutano hwako.
HIIT Kukunda Treadmill Plateau
Kazhinji kacho, iwe unobata muhutano nekushanda kwako. Iwe unoshandisa purogiramu imwechete pane rako rekutsika kana kungoenderera mberi uye kufamba kana kumhanyira pane iwe unofarira kumhanya uye unofamba. Iwe uchada kuzunungusa iyo kana iwe uchizoona kufambira mberi kwehutano. Masimba ako uye masimba ako anoshandiswa pakuita kwako, uye kana ukagona kuvapa dambudziko idzva, ivo vachafanirwa kushanda zvakaoma kupindura.
Izvo zvinetso zvichauya nekuwedzera kukurumidza uye kutaridzika mumatambudziko makuru kune zvaunofambisa. Iwe unogona kuva wakasununguka nemagadziro awakashandisa, uye iyo ndiyo dambudziko. Iwe unoda kubva kunze kwenzvimbo yako yekunyaradza kuti uone kufambira mberi.
Pakave nedzidzo dzakaratidza kukwirira kwemaitiro ekugadzirisa kwemaitiro zviri nani kune kurasikirwa kwemafuta pane kugara kwakasimba muitiro mune vakadzi vechidiki vainge vakawandisa. Kana ichocho chiri chinangwa chako, zvakakosha kuedza.
HI HITI Inoshanda Sei?
Paunogara uine-cardio maitiro ekuita muviri, iwe uri kunyanya kushandisa zvishoma nezvishoma-misoro yezvimedu zvishoma zvishoma zvinopa zvipikiso zvekutsungirira muviri.
Paunoshandura kune zvakanyanya kuputika kwebasa, seprint, yako inokurumidza-kutengesa mishonga inopinda inowedzerawo. Kana iwe usati uri kuita nguva dzakanyanyisa, ichi chinhu chitsva chinetso. Muviri wako uchavaka masimba matsva uye masimba ekugadzirisa hutsva hutsva.
Kana iwe ukaita nguva yeHIIT, unoita kuti mwoyo wako uwedzere uye kuneta kwako nekutsvaga-kunongedza misungo yemasumbu.
Mhedzisiro yenguva yakasimba ichachengetedza mwoyo wako kukura kwemaminetsi mashomanana kunyange iwe unodzokera kumashure kuita basa rakaderera. Uye iwe uchava urikusimudzira muviri wako kuvaka mutsva mutsva munguva yekudzikinura.
HIIT Treadmill Workout
Mudzidzisi wega wega Lorra Garrick akagadzira basa iri.
- Kushamwaridzana kwemaminitsi gumi pamutambo wekutsika usati watanga kukwirira kwemazuva. Paunenge uri kuita sprints, zvinokosha kuti uite zvakakwana kudziya-up. Mumaawa mashanu ekupedzisira ekudziya kwako, iwe unogona kuita imwe kana miviri yekutenderera kukurumidza kweminiti iri pasi pehuwandu hwepamusoro, zvakadai se1 kusvika ku5 mph nekukurumidza kudarika kukurumidza kwekudziya-up.
- Tsvaga Wako-Mukati Maximum Treadmill Kugadzirisa: Sarudza chigadziro chetsika chepamusoro apo iwe unogona kusimbisa kuedza kwako pasina kana imwe yemaminiti. Dzidza kuti mupi weminiti yako ndeyei. Tanga newaunowanzoita nekukurumidza uye uwedzere uye uwedzere ne2 1/2 maawa paawa kana imwechete yepakati yakawanda yekutenderera. Ramba uchiita izvozvo kusvikira iwe uchinge uchinge uchitaridzika uye wotamira apo iwe unogona kungozvichengeta kweminiti imwe.
- 1 Minute Basa-Maminitsi maviri Kudzoka : Iyezvino iwe uchatanga nguva imwechete yeminetsi yebasa rekugadzirisa nzvimbo iyo, uye maminitsi maviri kumashure pakuronga kwako apo iwe unofara. Mushure memaminitsi maviri kusvika maviri pakureruka, moyo wako unogona kunge uchiri kukwirira, asi kufema kwako kwakadzokera kune chiyero uko iwe unogona zvakare kutaura mumitambo mishomanana.
- Ita 5 kusvika ku8 Makururu: Chimwe chinongedzo ndechokuedza kwose, kunoteverwa nekanguva yekudzikinura. Chinangwa kwemakiromita mashanu kusvika masere.
- Kunonoka kwemaminitsi mashanu panguva inonyoresa.
Famba, Simba Rokufamba, kana Runza kune HIIT
Iwe unogona kusanganisa michina mukati meHITT Workout. Munhu mumwe nomumwe ane simba rakasiyana rekukwanisa kusvika pamushandi wavo mukuru wekushingaira. Inogona kunge iri kumhanya, inogona kunge yakanyarara, inogona kunge iri kufamba kwesimba. Iwe unogona kusarudza, hapana mimwe mitemo.
Kana ukangowana HIIT yako kusangana, usatya kutya kuchinja. Iwe unogona kutanga kutanga kutsungirira nekugona. Ikukurumidza uye kutenderera iyo ndiyo yaive yakagadzirisa zvirongwa yako ichava nyore shure kwemavhiki mashomanana, uye iwe unoda kuidzikisa zvakare.
Vafambi vanogona kuona kuti vachada kutanga kutamba paatreadmill kuti vasvike pakureba kwavo.
Shoko Rinobva
Ramba uchinetsa muviri wako nenzira itsva kuti uwane migumisiro yaunoda kubva pakushanda kwako kwetreadmill. Zvichida chinangwa chako kurasa uremu, kuvandudza kukurumidza kwako, kana chivakwa kutsungirira, kuchinja kushanda kwako kunogona kubatsira. Ita inonakidza uye uedze nemhando dzakasiyana-siyana dzenguva dzenguva, dzinokurumidza, uye dzinogumira.
> Sources:
> Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Kupera kwemazuva uye kuongororwa-kukwikwidzika kwebhasikoro kunodzidzisa kukanganisa uye aerobic simba muhuwandu hwevechidiki-vakadzi vakuru. Applied Physiology, Nutrition, uye Metabolism . 2016; 41 (11): 1177-1183. doi: 10.1139 / apnm-2016-0240.
> Talanian, J; Galloway, S; Heigenhauser, G; et al. Vhiki mbiri dzekudzidzira kwepamusoro-soro aerobic nguva yekudzidzira inowedzera simba rekukanganiswa kwemafuta munguva yekurovedza muvakadzi. J Appl Physiol 102: 1439-1447, 2007.
> Trapp EG, Chisolm DJ, Freund J, et al. "Migumisiro yepamusoro-yakasimba mukati mekurovedza muviri kurovedza pamatambudziko ekurasikirwa uye nekutsanya insulini yevakadzi vechidiki." International Journal of Obesity (2008) 32, 684-691.