Indlela eyiyo yokwenza i-2-a-Days

Umxholo

• Vary Ubungakanani
• Ukwahlula iCardio kunye namandla
• Vuka ngeCardio ukunciphisa umzimba
• Gcina iCardio kamva ukuze ukhule ngakumbi
• Tshintshela kwi-Complex kunye neentshukumo ezilula
• Gcina iiseshini zifutshane kwaye zahlule
• Uphengululo lwe

Ukuphinda-phinda ukusebenza kwakho ngeseshoni yakusasa neyasemva kwemini kungathatha iziphumo kwinqanaba elilandelayo-ukuba usebenzisa indlela elungileyo. Ukubeka nje esinye iseshoni eshushu emva kokuba uphume eofisini xa wenze umceli mngeni ngokulinganayo ngaphambi kokuba umsebenzi uholele ekulimaleni kwezihlunu zokonakala kwemisipha kunye nezinye iziphumo ezinganqwenelekiyo njengokuncipha kwemetabolism kunye nokuziva uphele tu.

Yenziwe ngokufanelekileyo, nangona kunjalo, "ukongeza uqeqesho olongezelelekileyo kunokwenza wonke umahluko kwihlabathi ukuba uhleli nje ekufumaneni iziphumo, njengokulahla amanqatha omzimba," utshilo u-Andrew Wolf, ugqirha womzimba e-Miraval Resort & Spa eTucson , AZ. Gcina ezi zikhokelo zibalulekileyo engqondweni ngaphambi kokuphakamisa i-ante ngomjikelo wesibini wokuzilolonga wosuku.

Vary Ubungakanani

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Ukuzivocavoca uxinzelelo kwiinkqubo zomzimba, ezifuna ixesha lokuphola kwaye zomelele kunakuqala, utshilo uWolf. Ukuba ugqibezela umsebenzi onzima wokuzilolonga kwaye emva koko uwubethe ngakumbi ngokuhlwa, ngokuqinisekileyo uya kugqitywa utshiswe-kwaye mhlawumbi wenzakala. Kwaye ukuba wenza i-cardio kabini ngosuku, unokwaphula izicubu zomzimba, unciphisa ubunzima bomzimba wakho kwaye ngoko ke umetabolism wakho (funda: ukutshisa ikhalori), utsho uStacy Adams, umnini weFitness Together eCentral Georgetown, MD.

Ke ukuba, ngokomzekelo, uthathe iklasi ejikelezayo enzima kusasa, umthambo wakho wasemva komsebenzi kufuneka ube ngaphantsi kakhulu, onokuthi uzive ngathi une-tad wimpy, uNgcuka uyalumkisa. [Thwetha eli cebiso!] "Kodwa hlala ukhumbula ukuba ukuzenzakalisa kuthetha ukuba awusayi kuzilolonga ngosuku endaweni yokuba uzilolonge kabini ngemini."

Ukwahlula iCardio kunye namandla

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Ukwahlula i-cardio kunye ne-weight workouts kunciphisa umngcipheko wokuziqhelanisa ngokugqithiseleyo ngokusebenzisa izihlunu ezahlukeneyo kunye neenkqubo zamandla. UJulie Sieben, ugqirha wezonyango kunye nombhali Iiveki ezintandathu ukuya kuThando ukubaleka.

Vuka ngeCardio ukunciphisa umzimba

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"I-Cardio-specifically high intensity interval training (HIIT)-kunokuba ngcono ukuyenza ekuseni ukuze ukwazi ukonwabela 'i-afterburn' apho imetabolism yakho isebenza ngokugqithiseleyo imini yonke," kusho uSieben, ebhekisela kwi-EPOC okanye ukugqithisa kokusebenzisa i-oksijini. "Oku kunceda utshise iikhalori ezingaphezulu ezisetyenzisiweyo emini." [Thwetha eli cebiso!] Kananjalo akunakufane uhlaziywe emva kokuzilolonga ukuba wenza uqeqesho lwamandla ekupheleni kosuku xa uthelekisa ne-cardio, enokukugcina uphaphile ebusuku, utshilo.

Gcina iCardio kamva ukuze ukhule ngakumbi

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Ukuba uyakonwabela ukusebenza nzima koqeqesho, ungangcono ukonga i-cardio kwimithambo yakho yangokuhlwa, utshilo uJerry Greenspan, umqeqeshi kunye nonyango lomzimba eColumbus, OH. Ngale ndlela uya kukuphepha ukuqeqesha izihlunu eziye zadinwa kwangaphambili ukusuka kwi-cardio workout enzima yasekuseni, oku kuthetha ukuba kukho umngcipheko omncinci wokwenzakala kuba uqeqesho lobunzima lubeka iimfuno eziphezulu kwimisipha, uyachaza.

Tshintshela kwi-Complex kunye neentshukumo ezilula

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Uqeqesho lwamandla kabini ngemini, uGreenspan ucebisa ngokwenza intshukumo ezintsonkothileyo- ezo zibandakanya ngaphezulu kwendibaniselwano enje ngeesquats kunye neempumlo-ngaphambili emini kunye nokuzivocavoca umzimba okulula-ukusebenzisa indibaniselwano enye njengee-biceps curls kunye ne-triceps extensions-ebusuku. Oku kunciphisa amathuba akho okulimala ngokungasebenzi kwezihlunu kamva ngemini ehlawuliswe irhafu kwindlela yokusebenza kwangaphambili. Ukuzivocavoca okuntsonkothileyo kubandakanya amandla omzimba apheleleyo afana nalawo enziwa kwi-CrossFit WODs, ke ukuba uhlala ubetha ibhokisi, gxila kumaqela amancinci emisipha ngexesha leseshoni yakho.

Gcina iiseshini zifutshane kwaye zahlule

Ingcinga

Ungadluli kwimizuzu engama-45 ngokuzilolonga, u-Adams ucebisa. "Ukusebenza okufutshane, okunamandla ngakumbi kukunika iziphumo ezingcono kwaye kuyenzeka ngakumbi kwiinjongo zakho zexesha elide zokugcina iziphumo." Ukusebenza ngaphezulu kwemizuzu engama-45 kuqala ukusebenzisa izihlunu zepetroli, ezinokucothisa imetabolism yakho, uyacacisa. Kwaye cwangcisa iiseshini zakho ubuncinci iiyure ezintandathu ukuya kwezisibhozo ngokushiyana ukuze unike umzimba wakho ixesha elininzi kangangoko unakho ukuze uchache phambi kokuba uye kuyo kwakhona.

Uphengululo lwe