Izitebhisi zeFat-Sizzling Workout

Umxholo

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Ngaba uyafuna ukufikelela kwezona zixhobo zibalaseleyo ze-cardio kunye namandla naphi na? Thatha ukuzilolonga kwakho entlabathini, kwizinyuko, nakwiinduli ukukhulisa ukutshisa kunye neethoni yakho ngexesha elincinci.

Ukuzilolonga ngezitepsi akukhabe nje i-butt yakho, bayayiqinisa njengenye into. Xa uhamba okanye ubaleka kumhlaba othe tyaba, ubuqaqawuli bakho buthatha isiqaqa. Kuxa kufuneka ungene kwaye unyuke apho bavutha khona. Yiyo loo nto ukubaleka izinyuko kutshisa iikhalori ezingama-953 ngeyure. Ngokutshisa okufanayo kumgangatho wenqanaba, kuya kufuneka ubambe i-sprint yonke. (Guqula i-Stairwell yakho ibe nguMatshini oTshisa.)

Into eyahlukileyo ngezinyuko, utshilo uBrandon Guild, umqeqeshi weFulcrum Fitness ePortland, eOregon, kukuba indawo ethe tyaba kumanyathelo ngamanyathelo ikubangela ukuba ugadle ngeenyawo zakho endaweni yebhola yonyawo lwakho. Usebenzisa umlenze wakho uphela, hayi nje ithole lakho ukuzityhala, utshilo. Ingathi wenza i-lunge kunye ne-rep kumatshini wokushicilela umlenze ngamanyathelo onke. Yinto eninzi eyongeziweyo eyongezelelweyo ngokutshiswa kwakho.

Kwaye, ukuba uthabatha amanyathelo amabini ngexesha, izihlunu zakho zinekhontrakthi-oko kukuthi, usebenza kuluhlu olubanzi, utshilo uLewis Halsey, Ph.D., ugqirha womzimba kwiYunivesithi yaseRoehampton eLondon. "Okwangoku, amanyathelo amafutshane nawo alungile kuba afuna ukusebenza ngokukhawuleza kwemisipha," utshilo uHalsey. Ngamanye amazwi, ukutsiba inyathelo kufuna amandla angakumbi, anokuphucula unyamezelo lwakho, kwaye ukubetha inyathelo ngalinye kufuna unyawo olukhawulezileyo, olunokukwenza ukhawuleze. Yiyo loo nto sifake zombini iindlela kule nkqubo-kunye nezinye zokuqinisa eziya kukunceda ukuba uthathe ithoni yakho iye kwinqanaba elilandelayo.

Kwaye ekubeni amanyathelo enza ukuba yonke into oyenzayo ibe nzima, awudingi ukunikela itoni yexesha kubo ukuze ubone iziphumo. Abasetyhini abahamba benyuka izinyuko imizuzu eli-10 ngosuku iintsuku ezintlanu ngeveki baphucule i-VO2 max yabo (umlinganiso wokomelela komzimba) ngeepesenti ezili-17 kwisithuba seenyanga ezimbini, ngokophando olwenziwe Ijenali yaseBritane yoNyango lwezeMidlalo.

Ingaba isebenza kanjani:

1. Uya kudinga inqwelo moya enye ngamanyathelo ali-10. Lonke unyawo lwakho kufuneka lulingane xa unyathela, utshilo uHalsey. Oku kuyakwenza lula ukuhamba ngokukhawuleza ngexesha lokubaleka kwaye ikunike igumbi elaneleyo lokwenza amandla.

2. Ukubamba izandla nako kubalulekile. Bamba kancinci uloliwe ongaphandle kwindlela enyukayo naphantsi de umzimba wakho nengqondo ziqhele intshukumo, u-Halsey ucebisa. Unako kwakhona ukuyibamba njengoko udinwa.

3. Izinyuko ezinekhaphethi zinokuba nomtsalane ngakumbi kunaleyo ingenanto, ngoko sukucutha iinqwelomoya ngaphakathi. Baza kubonelela ngomphezulu othambileyo wezandla zakho ngexesha le-pushups kunye nediphu, utshilo uHalsey.

Ukujima kwakho ngezinyuko

Tshisa iikhalori ezininzi kwaye uqinise izihlunu ngakumbi ngale mizuzu engama-32 yesiqhelo eyenziwe ngumqeqeshi uBrandon Guild.

Imizuzu emi-0 ukuya kwezi-3

Ukufudumala ngokulula ngokulula kunye nokuhla. Gcina amagxa akho emva nasezantsi, kwaye uzame ukujonga ngqo phambili kunokuba ujonge ezinyaweni zakho.

Imizuzu emi-3 ukuya kwezi-6

Yenza i-10 reps nganye yokuhamba ngezantsi. Phinda isekethe kaninzi kangangoko unako.

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