Uyenza njani i-Elliptical HIIT Workout (Plus, 2 to try)

Umxholo

• Iinkonzo zokwenza i-Elliptical HIIT Workout
• Umthengi wokwenza i-Elliptical HIIT Workout
• Uyenza njani i-Elliptical HIIT Workout
• I-Elliptical HIIT Workouts ukuba uzame
• 35-Umzuzu wokuSebenza we-HIIT
• Imizuzu engama-45 yePyramid Elliptical HIIT Workout
• Uphengululo lwe

Ufumana ntoni xa uwela umatshini wokunyathela ngebhayisekile? I-elliptical, loo matshini ungangabonakaliyo ubonakala ulula de uzame ukulungelelanisa ukutyhala kunye nokutsala kwakho. Ngelixa i-elliptical isisiseko somgangatho wokuzivocavoca kunye nokhetho oluqinileyo lwe-cardio, mhlawumbi ayingomatshini wokuqala ocinga ngawo xa kuziwa kuqeqesho lwekhefu eliphezulu (HIIT).

Kodwa yintoni eyenza i-elliptical ibe ngumatshini we-cardio elungileyo ikwenza ukuba ulungele ukusebenza kwe-HIIT-ukuba ubenza ngokuchanekileyo. Nantsi indlela.

Iinkonzo zokwenza i-Elliptical HIIT Workout

Enye yezinto eziphambili ze-elliptical kukuba yimpembelelo ephantsi kakhulu kwaye ingathwali ubunzima. Oku kukudibanisa okukhulu "kubantu abanezithintelo ezingabavumeli ukuba baqhube okanye benze umsebenzi ophezulu we-HIIT," utsho uJonathan Higashi, umqeqeshi wobuqu oqinisekisiweyo we-NASM kwiLife Time Laguna Niguel eCalifornia.

Kodwa ookumkanikazi be-Cardio abafuna nje ikhefu ekusebenzeni okuphindaphindayo okanye kumakhulu eburpee kunye ne-squat jump reps banokutshintsha kumatshini ngaphandle kokuncama izibonelelo zentliziyo. Ubuhle be-elliptical kukuba unokuhlengahlengisa ukuxhathisa kunye nokuthambekela ekukuncedeni ukuba ufikelele kumandla akho aphezulu ngokufanelekileyo ukuze wandise ukuzilolonga kwakho, utshilo uHigashi. (Idibeneyo: Awudingi ukwenza iCardio ukunciphisa umzimba-Kodwa kukho ukubanjwa)

Olunye uphononongo luka-2010 lufumanise ukuba ungatshisa inani elilinganayo leekhalori, udle umlinganiselo ofanayo weoksijini (umlinganiso womsebenzi wentliziyo), kwaye unyuse izinga lokubetha kwentliziyo yakho kwinqanaba elifanayo nokuba ukwi-elliptical okanye kwi-treadmill. (Eyeleleneyo: Yeyiphi Engcono: Elliptical okanye Treadmill?)

Kwaye, i-elliptical ibamba iingalo zakho ngendlela ibhayisekile emileyo okanye isitepsi esingenziyo, iyenza ibe ngumzimba wonke. Ukusebenzisa iingalo zomatshini, "unokukhetha ngokukhethayo ugxininise ekusebenziseni umzimba wakho ophezulu-ubandakanya iingalo zakho, amagxa, isifuba, kunye nomva-ukuhambisa i-elliptical," utshilo u-Erika Lee Sperl, isazi se-kinesiologist kunye neNgcali yoPhuculo oluqinisekisiweyo IMinneapolis, MN. Ukubiza izihlunu ezininzi kunokunyusa ukuqina kwe-elliptical HIIT yokuzilolonga iyonke. (I-BTW, umatshini wokubheqa lukhetho olukhulu kwifuthe eliphantsi, umzimba opheleleyo we-cardio.)

Umthengi wokwenza i-Elliptical HIIT Workout

Kukho iingxaki ezimbalwa zokuya kwi-HAM kulo matshini-kwaye ingeyiyo nje into engathandekiyo eyenzekayo xa ungakwazi ukufumana umatshini kunye nomzimba wakho ukuba uhambe kunye ngokuchanekileyo.

"Enye yeendlela ezisezantsi zokwenza i-elliptical HIIT Workout kukuba uphulukana nezibonelelo ezinokubakho zomzimba wakho ukuze ulungelelanise kwaye usabele kwimpembelelo ebekwe kwimisipha nakumalungu akho," utshilo uHigashi. Impembelelo ibalulekile kuba ibeka uxinzelelo ngakumbi emaqatheni, emadolweni, esinqeni, kunye nasesinqeni, kunye namathambo azihlanganisayo, utshilo uSperl. "Xa iqhutywe ngokufanelekileyo, ngefomu elungileyo, kwaye ngokumodareyitha, inqanaba elithile leempembelelo libalulekile kwimpilo yethambo," uyachaza. (Jonga: Kutheni ukubaleka kunokuphucula impilo yakho yethambo)

Ukwahamba ngenqwelomoya enye kwi-elliptical, efana nokubaleka. "Sivame ukwenza okuninzi-kokubini kubomi bethu bemihla ngemihla kunye nokuzivocavoca okuqhelekileyo-kwindiza ye-sagittal (ehamba phambili ukuya ngasemva)," kusho uSperl. "Uqeqesho kwiindiza ezininzi zokuhamba-njengangaphambili (ukuhamba ngasekhohlo ukuya ekunene) kunye nokuhamba (kubandakanya ukujikeleza okujikelezayo) -kunceda ukujikeleza amandla omzimba wakho kunye nokunqanda ukwenzakala."

Uyenza njani i-Elliptical HIIT Workout

Ukuhlaziya ngokukhawuleza: Ukuzilolonga kwe-HIIT kwenziwa ngamaxesha amafutshane omsebenzi onzima olandelwa ngamaxesha angaphantsi kokubuyisela. "Ubunzulu" bunokulinganiswa ngesantya, ukuphuma kwamandla, ukubetha kwentliziyo, kunye nezinye izinto eziguquguqukayo, kodwa enye yeendlela ezilula ukuyilinganisa kukubeka inqanaba lomlinganiso owaziwayo (RPE) kwisikali esivela ku-1 (kulula kakhulu / kuncinci ukuya umzamo ophantsi) ukuya kwi-10 (ubunzima kakhulu / umzamo omkhulu), utsho u-Higashi. Ngexesha elifutshane lomsebenzi wakho, kufuneka usebenze kwi-RPE yesithoba okanye ishumi. (Awukulungelanga ukuya kulukhuni? Endaweni yoko qaphela ukuzivocavoca kwe-elliptical kwabaqalayo.)

Shushubeza: Njengawo nawuphi na omnye umsebenzi, ukufudumala kubalulekile-ngakumbi kuba sele uza kwenza umzamo omkhulu. "Ukuzifudumeza kufuneka kuhlale naphi na ukusuka kwimizuzu esibhozo ukuya kweli-12 kwaye kubandakanye ukonyuka okuthe ngcembe kokuqina ukuze kuthi xa kuphela ukufudumeza, i-RPE yakho ifikelele kwisixhenxe kwali-10," utshilo uHigashi. Oko kuthetha ukuba unakho (kodwa mhlawumbi ungathandi) ukuba nencoko, kwaye mhlawumbi sele uqalisile ukubila. "Oku kunceda ukwandisa umzimba wakho, ukuhamba kwegazi, kunye nokusetyenziswa kwamafutha, okuya kukunceda usebenze ixesha elide kwaye unzima," kuchaza u-Higashi. Landela ukufudumeza kwakho ixesha lokuphulukana nemizuzu emibini ukuya kwemihlanu ukuze ubonise umzimba wakho ukuba uzilolonge ngokwenene.

Ubude: Ngokumalunga nokuba i-HIIT yakho yokuzivocavoca kufuneka ibe yithuba elingakanani, ubuncinci bemizuzu eyi-10 (ngaphandle kokubala ukufudumala!) Inokusebenza kakuhle, utsho uSperl. "Oko kunokwahlulwa ngokwemizuzu ukuya kuthi ga kwimizuzu emine kunye nefutshane kwimizuzwana emihlanu ukuya kweli-10," wongeza uHigashi. (Eyeleleneyo: Yintoni uMahluko phakathi kweHIIT kunye neTabata?)

Izikhewu: Xa kuziwa kumakhefu, indawo elungileyo onokuthi uqale ngayo uphumle umyinge we-1: 1-okt. Imizuzwana engama-30 yomsebenzi ilandelwa yimizuzwana engama-30 yokuphumla. Kodwa kuxhomekeke kwinqanaba lakho lokuqina, unokufuna ukuhlengahlengisa umlinganiso. "Ukuba usaqala, ungadinga ukunciphisa umsebenzi kwaye wandise amaxesha okuphumla ukwenza umyinge we-1: 2 (okt imizuzwana engama-30 yomsebenzi elandelwa ngumzuzu omnye wokuphumla), utshilo uHigashi. "Ukuba ujonge ukuzicela umngeni, ungakhetha ukwenza umsebenzi omninzi uphumle kancinci (okt umzuzu omnye wokusebenza unemizuzwana engama-30 yokufumana kwakhona)." (Gcina konke oku engqondweni ukuba uthatha uqeqesho lwakho lwe-HIIT kwitreadmill okanye umkhondo, nawo.)

UBuyiselo: Kwaye musa ukutsiba okanye unciphise amaxesha akho okufumana kwakhona! "Ukuba uyityhala ngenene kwaye ufika kwi-RPE ye-9-10 ngexesha lomsebenzi, yicofe uye kwi-6-7 (okanye nangaphantsi) ngexesha lamaqhekeza," utshilo uSperl. Oko kunika isantya sentliziyo yakho ixesha lokunciphisa kunye nomzimba wakho ukucima i-byproducts ye-metabolism-i-carbon dioxide kunye ne-lactate-ukuze ukwazi ukubuyela emva kobo bukhulu buphezulu obubutyumzayo.

I-Elliptical HIIT Workouts ukuba uzame

Ngaba ukulungele ukuzama ukuzilolonga kwe-HIIT? Zama enye yezi ndlela zimbini zingezantsi, okanye uzisebenzise njengesakhelo sokuyilwa komzimba wakho we-elliptical HIIT. Elona candelo lingcono: Kuba zisekelwe kwi-RPE (kwaye ingeyiyo inqanaba lokuthambeka okanye lokuxhathisa) unokuguqulela ngokulula oku kuzilolonga kwe-HIIT kwabanye oomatshini be-cardio, abanje ngebheqa okanye i-treadmill, nayo.

35-Umzuzu wokuSebenza we-HIIT

Ungahlengahlengisa i-bot ukuthambeka kunye nokumelana nangona ufuna ukuze ufezekise i-RPE oyifunayo ukusuka kwi-1-10 (kunye ne-10 ibe ngumzamo omkhulu).

• Ukuzifudumeza (imizuzu eli-10):
  • Imizuzu emi-2: I-RPE yesi-3
  • Imizuzu emi-2: I-RPE ye-4
  • imizuzu emi-2: RPE ye-5
  • Imizuzu emi-2: I-RPE ye-6
  • Imizuzu emi-2: I-RPE ye-7
• Ukubuyisela kwakhona: imizuzu emi-5, i-RPE ye-3-4
• Ukusebenza kwe-HIIT (imizuzu engama-20, sebenzela ukuphumla umyinge we-1: 1):
  • 1 umzuzu: I-RPE ye-9-10 kwi-10
  • Umzuzu omnye (ukubuyisela kwakhona): I-RPE ye-3-4 ngaphandle kwe-10
  • Phinda amaxesha ali-10

Imizuzu engama-45 yePyramid Elliptical HIIT Workout

Ngokudlala ngexesha lezithuba, usasebenza ku-1: 1 umsebenzi wokuphumla, kodwa ucela umngeni kumzimba wakho ukugcina ixesha elide 'lexesha' lokwakha amandla akho. (P.S. Unokwenza iphiramidi-style ye-HIIT yokuzilolonga kunye nemithambo yomzimba.)

• Ukuzifudumeza (imizuzu eli-10):
  • Imizuzu emi-2: I-RPE ye-3
  • Imizuzu emi-2: I-RPE yesi-4
  • Imizuzu emi-2: I-RPE ye-5
  • Imizuzu emi-2: I-RPE ye-6
  • Imizuzu emi-2: I-RPE yesi-7
• Ukubuyisela kwakhona: imizuzu emi-5, i-RPE ye-3-4
• Ukusebenza kwe-HIIT (imizuzu engama-30):
  • 1:00 kwi / 1:00 off
  • 2:00 kwi / 2:00 off
  • Ngo-3: 00 nge-3: 00 ekhutshiwe
  • 4:00 kwi / 4:00 off
  • 5:00 on / 5:00 off

Uphengululo lwe