I-5 ephezulu yokusebenza kweCalori

Umxholo

• IPlyometri
• Ukusebenza okufutshane
• Ukutya okuphezulu
• Uqeqesho lweTabata
• I-Kettlebell Workouts
• Uphengululo lwe

Masisike ekuleqeni: Xa kuziwa kwimithambo, sifuna ukuzilolonga okutshisa ezona khalori kwelona xesha lifutshane. Faka ezi ndidi zokomelela kwinkqubo yakho, kwaye ujonge iipawundi ezibhabha zibaleka.

IPlyometri

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Yiya phambili-tsiba ngenxa yayo: Iintshukumo zokuqhushumbe ezinje ngebhokisi yokutsiba kunye nokutsiba iijack kunceda ukwakha izihlunu ezomeleleyo ngelixa utshisa iikhalori ezili-10 ngomzuzu. Isitshixo kukugcina iintshukumo zakho ngokukhawuleza kwaye uhlale ngokuthambileyo ukuze ubandakanye umlenze kunye nezihlunu ezingundoqo njengoko ubetha emhlabeni. Zama le vidiyo ye-PlyoJam yokuzilolonga yemizuzu eli-10.

Ukusebenza okufutshane

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Ungaze ubonakale ukwazi ukulingana kukuzilolonga okuqinileyo? Usenokubona iziphumo nokuba unemizuzu yokubila-kuya kufuneka ukonyuse amandla akho. Uphononongo lwakutsha nje lufumanise ukuba imizuzu engama-20 yokuzilolonga inokubangela utshintsho kwi-DNA yemisipha yakho, kubandakanya imetabolism kunye neziphumo zasemva kokutshisa, ngelixa ezinye izifundo zibonise ukuphuculwa kweempawu ezininzi zempilo kwisithuba nje esisixhenxe. Icebo kukuzilolonga kwi-30-yesibini, kulandele ixesha lokubuyisela. Izandi ezilawulekayo, akunjalo? Zama le mizuzu isixhenxe yokuzilolonga nge-HIIT (wena yenza ube nexesha layo!).

Ukutya okuphezulu

Ingcinga

Ifom yoqeqesho lwexesha eliphakathi (HIIT), iiseti ezipheleleyo kukuzilolonga ngokudibanisa iiseti ezimbini zokuzilolonga, elinye emva kwelinye kungekho kuphumla phakathi. Oku kunyusa into ye-cardio yayo nayiphi na indlela yokuqeqesha amandla, ekunceda ukuba wakhe izihlunu kwaye uchithe amanqatha ngexesha elincinci.

Ukwenza ii-supersets, khetha ezimbini iintlobo zeentshukumo zokubhanqa, nokuba zisebenza ngokufanayo okanye zichasene namaqela emisipha. Yenza iseti nganye yesixa sakho esiqhelekileyo sokuphindaphinda kwaye uphumle umzuzu kuphela emva kokuba ugqibe isuperset nganye (isibini sokuhamba).

Uqeqesho lweTabata

Ingcinga

Ungavumeli igama elingaqhelekanga likoyikise: I-Tabata luhlobo oluthile lwe-HIIT-enye etshisayo, i-avareji, i-13.5 calories ngomzuzu. I-Tabata isebenza ngolu hlobo: imizuzu emine yoqeqesho oluphezulu, itshintshana phakathi kwemizuzwana ye-20 yoqeqesho olukhulu kunye nemizuzwana ye-10 yokuphumla. Zama iijikelezo ezimbini okanye ezintathu. Qalisa ngomnye wokuzilolonga kweTabata.

I-Kettlebell Workouts

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Kunzima ukungahambi kakuhle ngokuzilolonga kwekettlebell. I-American Council on Exercise yafumanisa ukuba, ngokomyinge, unokutshisa i-400 calories kwimizuzu engama-20-thetha ngokukhawuleza! Isizathu: iintshukumo ezininzi. “Endaweni yokuhla unyuka, uya kuhamba uye kwicala kwaye ngaphakathi nangaphandle, ngoko kusebenza ngakumbi,” utshilo uLaura Wilson, umlawuli wenkqubo yeKettleWorX. "Ngokungafaniyo ne-dumbbell, ii-kettlebells zilinganisa indlela ohamba ngayo kubomi bokwenyani." Ngaba ukulungele ukuqalisa nge-kettlebell yakho yokuzilolonga? Lo mzuzu we-25 we-kettle workout yinto oyifunayo.

Okungakumbi kuPOPSUGAR Fitness:

Izidlo ezili-10 zeProtein-Packed

Kutheni iimbaleki kufuneka zoQeqesho lwaMandla

Iindlela ezi-3 zokulala ezixinzelelekileyo kuwe

Uphengululo lwe