Oku kunokuba yimfihlelo kusebenziso lwakho oluhle lwe-HIIT

Umxholo

• Phambi kokuzilolonga
• Emva kokuSebenza
• Uphengululo lwe

I-HIIT yeyona nto ilungileyo yebhanti yakho ukuba unexesha elifutshane kwaye ufuna umthambo wokubulala. Hlanganisa ukuhamba kwe-cardio ngokuphindaphindiweyo, okufutshane kweendlela zokuzivocavoca, kunye nokufumana kwakhona kwaye ufumane iseshoni esheshayo nesebenzayo. Kodwa i-HIIT, okanye nawuphina ukuzilolonga ngalo mbandela, oko akuthethi ukuba kungayiqingatha yesininzi xa ungawuphembeleli umzimba wakho ngokutya okufanelekileyo. Zama i-HIIT yethu esiyithandayo ngokusebenzisa iGrokker kunye noKelly Lee kwividiyo engezantsi, kwaye usebenzise esi sicwangciso sangaphambi kokuzilolonga kunye nesicwangciso sasemva kokuzilolonga ukuze ukwandise ukutshisa i-refuel ngeyona ndlela isempilweni.

Phambi kokuzilolonga

Ukuze unike umzimba wakho amandla okufuna ukuzilolonga, jonga ukutya okuphezulu kwii-carbs ezintsonkothileyo, kunye nezityebi kwifayibha, iiprotein kunye namafutha asempilweni. Akukho mntu ufuna ukujongana nokuduma okanye ukugcwala kwesisu ngexesha le-cardio, ke qiniseka ukuba utya into elula kwaye inokugaywa lula kwiiyure ezi-2-3 kwangaphambili, njengale:

• I-smoothie eluhlaza
• Isonka sengqolowa esinebhotolo ye-peanut yendalo kunye nebhanana
• Iyogathi yamaGrike neziqhamo
• Ibha yegranola yebhotolo yealmond
• Ibha ye-almond ye-cranberry KIND

Emva kokuSebenza

Into oyityayo okanye ongayityiyo emva kokusebenza kwakho inokuchaphazela kakhulu indlela obuya ngayo kwaye wakhe izihlunu ezibhityileyo. Kuya kufuneka uzalise iivenkile zakho zamandla ukuze umzimba wakho ukwazi ukulungisa izihlunu ezaphukileyo. Indibaniselwano yeekhabhu ezintsonkothileyo kunye neprotheyini phakathi kwemizuzu engama-30 yokuzilolonga ngumgaqo olungileyo wobhontsi. Zama:

• Ibhotolo ye-peanut yendalo phezu kwekeyiki yerayisi emdaka
• IHummus kunye nepita yengqolowa epheleleyo
• 1-2 iikomityi zobisi lwetshokolethi enamafutha aphantsi
• I-chocolate almond smoothie
• Ibha yeprotein yeFuco

Kokubini kwangaphambili kunye nasemva kokusebenza, ukuhlala u-hydrated kubalulekile ukuze ugweme ukulimala kunye nokugcina amanqanaba akho amandla (ngokungqongqo, kunezibonelelo ezininzi). Qiniseka ukuba usele amanzi ngokwaneleyo ngelixa uzama i-HIIT Workout engezantsi.

Malunga neGrokker:

Unomdla kwiiklasi ezininzi zokuzilolonga ekhaya? Kukho amawaka okomelela komzimba, i-yoga, ukucamngca kunye neeklasi zokupheka ezisempilweni ezikulindileyo eGrokker.com, ivenkile yokumisa ivenkile kwi-intanethi yezixhobo zempilo nokuba sempilweni. Zijonge namhlanje!

Okungakumbi kuGrokker:

Umsebenzi wakho we-7-Minute-Blasting HIIT Workout

IiVidiyo zokuSebenza ekhaya

Uyenza njani i-Kale Chips

Ukukhuthaza ubukrelekrele, ubungakanani bokucamngca

Uphengululo lwe