Olu qeqesho lwe-HIIT luya kukuxhobisa ukuba woyise nantoni na eza ngendlela yakho kule veki

Umxholo

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Phakathi koNyulo lukaMongameli luka-2020, ubhubhani obonakala ungenasiphelo, kunye nomlo wokungabikho kokusesikweni ngokobuhlanga, kunokwenzeka kwaye ngokupheleleyo kulungile ukuba ujike wayibhola epheleleyo yemithambo-luvo. Ukuya kwinqanaba elithile, akunakwenzeka ukugcina ingqondo yakho ingagijimi, kodwa kukho izinto onokuzenza ukukunceda uzive ungacacanga-kwaye le kuphela ye-HIIT yemizuzu engama-45 kunye nokuzilolonga ngamandla kuyakwenza kanye loo nto.

Iboniswe kwi UbumeI-Instagram Live, lo mzimba ugcweleyo wawenziwe nguMary Onyango, umqeqeshi kwisiXeko saseNew York, kwaye konke oku malunga nokukunceda wakhe amandla- ngokwasemzimbeni nasengqondweni. “Kuyo yonke le nto iqhubekayo kweli lizwe ngoku, kunzima ukuba ungaziva ngathi ugilwa phantsi kwakhona,” utshilo u-Onyango. "Nangona kulula kakhulu ukuginywa kwi-negativity, injongo yam ngalo msebenzi kukukhuthaza abantu ukuba baqhube intliziyo yabo kunye nokumpompa igazi ukuze banciphise uxinzelelo olunempilo kwaye lube nemveliso." (Eyeleleneyo: Ungaziphazamisa njani kwaye uhlale uzolile ngelixa ulindele iziphumo zolonyulo, ngokuhambelana neSayini sakho)

Ukuyiphula, ukuzilolonga kuqala ngemizuzu eli-10 yeTabata ejikelezileyo enezinto ezimbini ezenziwayo: ii-crunches kunye nezinye iiplanethi. Kwifashoni ye-Tabata yokuzilolonga esemgangathweni, uya kwenza nganye yezi ntshukumo imizuzwana engama-20, emva koko uphumle imizuzwana eli-10. (Umtsha eTabata? Zama lo mngeni wokuzilolonga weentsuku ezingama-30 weTabata oya kubila ngathi akukho ngomso.)

Ukusuka apho, ukuzilolonga kwahlulwe kwaba ziibhloko ezintathu, nganye nganye ibandakanya imizuzu emithathu yoqeqesho lwamandla, imizuzu emibini ye-cardio, umzuzu omnye womsebenzi osisiseko, olandelwa kukubuyiselwa komzuzu omnye. Ibhloko yokuqala igxininise kumzimba ongezantsi kwaye ibandakanya ukuhamba okunje ngeebhulorho ze-glute, i-dumbbell halos ukuya kwi-squats, i-dumbbell squat jump, kunye ne-dumbbell plank toe touches. Vimba iithagethi ezimbini zomzimba ongaphezulu ngemithambo enjengeedolo tucks ezinentloko engaphezulu, i-squat ene-dumbbell curls, i-squats, kunye ne-skaters. Kwaye emva koko vimba amanqaku amathathu uthotho lweentshukumo ezimbaxa ezijolise kumzimba ongasentla nangaphantsi. (Idibeneyo: IziBonelelo eziPhambili zeNgqondo kunye neMizimba yokuSebenza)

Ukuzilolonga kuphela ngemizuzu emithandathu ogqityiweyo owenziwe ziintshukumo ezintathu: iimpompo zamagxa ezintshulube ye-intshi, i-burpees yesiqingatha, kunye ne-squats. Yenza umthambo ngamnye ngomzuzu omnye, kwimijikelo emibini iyonke, kungabikho kuphumla phakathi. (Idibeneyo: Lo Msebenzi we-10-Minute Finisher Workout Uyilelwe ukukhupha izihlunu zakho)

Ukuba nangaliphi na ixesha ufumana amanyathelo anzima kakhulu, u-Onyango uthi zilahle nje i-dumbells kwaye usebenzise ubunzima bomzimba wakho: "Uyakube usasebenza amaqela emisipha afanayo, kumandla asezantsi." Kwividiyo yokuzilolonga, ukwabandakanya uhlengahlengiso olwahlukeneyo kwintshukumo nganye, eqinisekisa ukuba inkqubo iyafikeleleka kuwo onke amanqanaba okuqina.

Ndifuna ukuxhobisa abantu ukuba bazi xa kuninzi kakhulu, utshilo u-Onyango. "Kulungile ukuthi unengxaki yokubamba umphefumlo wakho okanye ulahlekelwa yifom yakho. Yima amaxesha amaninzi kangangoko ufuna. Injongo kukuba ukwazi ukwakha ukusebenza ngomzuzu wonke."

Ngaphezu, ukuzilolonga kuyilelwe nokuba kwenziwe ngesantya sakho. Ngoko unokwenza kube nzima okanye kube lula njengoko ufuna. “Ufuna ukuzama ukwenza naphi na phakathi kwe-10-12 reps kumsebenzi ngamnye, kodwa oko kukumakisha,” utshilo. "Ekugqibeleni, kubaluleke kakhulu ukumamela umzimba wakho."

Imizuzu engama-45 yokuzivocavoca ilucelomngeni kwimisipha yonke emzimbeni, ke ukufudumala nokupholisa kubalulekile, ucacisa u-Onyango. "Ngokwenyani ndicinga ukuba kubaluleke ngaphezu kokuzilolonga," uyongeza. "Ukuzifudumeza kubeka umzekelo wendlela umzimba wakho oza kuhamba ngayo."

U-Onyango ucebisa ukuba uzifudumeze kangangemizuzu emihlanu ubuncinane kwaye wenze iintshukumo ezithatha izihlunu kunye namalungu kuluhlu olupheleleyo lwentshukumo. "Cinga ngokuzolula okuvula isinqe kunye namagxa, ucelomngeni ukuhamba egxalabeni, utshise isiseko sakho ukuze intliziyo yakho ifudumale," utshilo. (Le mithambo yokuzifudumeza inokuba yindawo elungileyo ukuqala.)

Ukupholisa kubalulekile ngokulinganayo. "Ngaphandle kokuvumela izihlunu zakho kunye nesantya sentliziyo ukuzola, ukupholisa kubaluleke kakhulu kuwe ngengqondo," uyabelana. "Ikuvumela ukuba uphinde ubeke ingqondo yakho kwakhona, ubuyele kwinyani, kwaye uzilungiselele nantoni na ephambi komhla wakho. Kufuneka uyisebenzise phantse njengokucamngca kutshanje kwaye uququzelele iingcinga zakho." (Eyeleleneyo: Uzilungiselela njani ngokwasengqondweni nasiphi na isiphumo solonyulo luka-2020)

Amalungiselelo asecaleni, elona themba lika-Onyango kukuba uyonwabele ukwenza lo mthambo kwaye uyakunceda ubeke amaxhala akho ecaleni kwaye ugxile kuwe. “Ndifuna ukucela umngeni kubantu ukuba bahambe ngendlela eyahlukileyo kwaye bacinge ngendlela eyahlukileyo,” utshilo. Ndiyathemba ukuba ukuzilolonga kuvumela abantu ukuba bakhululeke, baphumle, kwaye kwimizuzu engama-45, balibale ngayo yonke into eyenzekayo ebomini babo. (I-BTW, ukuSasazeka kweDooms kuyonakalisa imood yakho-nantsi into eyiyo kunye nendlela yokuyiyeka)

Uninzi lwazo zonke, malunga nokuba nexesha elimnandi: "Musa ukuzithatha ngokungathí sina. Ukuba uyakhathala, kuhle. Ukuba uyaphambuka, qala kwakhona. iyaqhubeka. "

Ukuba uziva ukulungele ukubila kwakho no-Onyango, betha dlala xa uzilolonga ngasentla okanye uye kwindawo Ubume Iphepha le-Instagram ukufikelela kuqeqesho olupheleleyo- kwaye ukuba ufuna ezinye iindlela zokubaleka kuxinzelelo lonyulo, nolu uluhlu lokudlala olunamaxhala kunye neengcebiso zezempilo yengqondo ukugcina uxinzelelo lwakho lukhona.

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