Lokhu kuzivocavoca nge-HIIT kuzokunika amandla okunqoba noma yini eza ngendlela yakho kuleli sonto

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Phakathi koKhetho lukaMongameli lwango-2020, ubhubhane olubonakala lungapheli, kanye nokulwa nokungabi nabulungiswa kwezinhlanga, kungenzeka futhi ngokuphelele kulungile uma usuphenduke ibhola eliphelele lezinzwa. Ngokwezinga elithile, akunakwenzeka ukugcina ingqondo yakho ingagijimi, kepha kunezinto ongazenza ukukusiza uzizwe ungacabangi kangako - futhi le HIIT ekhethekile yemizuzu engama-45 namandla okusebenza kuzokwenza lokho nje.

Okufakiwe ku Umumo's Instagram Live, lokhu kuvivinya umzimba okugcwele kwaklanywa ngu-Mary Onyango, umqeqeshi womuntu siqu eNew York City, futhi kumayelana nokukusiza ukuthi uqinise amandla - ngokomzimba nangokwengqondo. “Kukho konke okwenzeka kuleli zwe njengamanje, kunzima ukuthi ungazizwa sengathi ushaywa kaningi,” kusho u-Onyango. "Yize kulula kakhulu ukugwinywa ebubini, inhloso yami ngalokhu kuzivocavoca ukukhuthaza abantu ukuthi inhliziyo yabo igijime futhi impompe igazi ukuze banciphise ukucindezeleka ngendlela enempilo futhi ephumelelayo." (Okuhlobene: Ungaziphazamisa Kanjani Futhi Uhlale Uzolile Ngenkathi Ulindele Imiphumela Yokhetho, Ngokusho Kwesibonakaliso Sakho)

Ukuyihlehlisa, ukujima kuqala ngomjikelezo we-Tabata wemizuzu eyi-10 owenziwe ukunyakaza okubili: ama-crunches namaphaphu epulangwe ashintshana. Ngemfashini ejwayelekile yokuzivocavoca kwe-Tabata, uzokwenza ngakunye kwalokhu kunyakaza imizuzwana engama-20, bese uphumula imizuzwana eyi-10. (Kusha ku-Tabata? Zama le nselelo yokuzilolonga yesitayela se-Tabata yezinsuku ezingama-30 ezokujulukisa sengathi alikho kusasa.)

Ukusuka lapho, ukuvivinya umzimba kuhlukaniswe ngamabhulokhi amathathu, ngalinye elihlanganisa imizuzu emithathu yokuqeqeshwa kwamandla, imizuzu emibili ye-cardio, umzuzu owodwa womsebenzi oyinhloko, okulandelwa ukubuyisela umzuzu owodwa. Ibhulokhi yokuqala igxile emzimbeni ongezansi futhi ihlanganisa ukunyakaza okufana namabhuloho anamathele, ama-dumbbell halos ukuya kuma-squats, ama-dumbbell squat jumps, kanye nokuthintwa kwe-dumbbell plannk toe. Vimba izinhloso ezimbili zomzimba ongaphezulu ngokuzivocavoca okufana namadolo ane-dumbbell ngaphezulu, i-squat enama-dumbbell curls, ama-squats, kanye nama-skaters. Bese uvimba izici ezintathu uchungechunge lokunyakaza okuhlanganisiwe okubhekise emzimbeni ophezulu nangaphansi. (Okuhlobene: Izinzuzo Ezinkulu Kakhulu Zengqondo Nomzimba Zokusebenza)

Ukujima kugcina ngesiphetho semizuzu eyisithupha esakhiwe ukunyakaza okuthathu: ompompi behlombe be-inchworm, ama-burpees ayingxenye, kanye nama-squats. Yenza umsebenzi ngamunye umzuzu owodwa, ingqikithi yemizuliswano emibili, kungabikho ukuphumula phakathi. (Okuhlobene: Le Workout ye-10-Minute Finisher Yakhelwe Ukukhipha Imisipha Yakho)

Uma umnyakazo uthola inselele kakhulu, u-Onyango uthi vele ulahle ama-dumbell usebenzise isisindo somzimba wakho: "Usazosebenza izicubu ezifanayo, kancane kancane." Kwividiyo yokuzivocavoca, ubuye afake ukuguqulwa okuhlukahlukene okuhlukile kokuhamba ngakunye, ukuqinisekisa ukuthi inqubo iyatholakala kuwo wonke amazinga wokuqina.

“Ngifuna ukuhlomisa abantu ukuthi bazi uma kuningi kakhulu,” kusho u-Onyango. "Kulungile ukusho ukuthi unenkinga yokubamba umoya noma ukuthi ulahlekelwa yifomu. Yima kaningi ngendlela ofuna ngayo. Inhloso ukukwazi ukwakha ukuze usebenzise wonke umzuzu."

Ngaphezu, ukuzivocavoca umzimba kuklanyelwe nokuthi kwenziwe ngejubane lakho. Ngakho ungenza kube nzima noma kube lula njengoba ufuna. "Ufuna ukuzama ukwenza noma yikuphi phakathi kwe-10-12 reps yokuzivocavoca ngalunye, kepha lokho kumaka nje," esho. "Ekugcineni, kubaluleke kakhulu ukulalela umzimba wakho."

Ukujima kwemizuzu engu-45 kuphonsela inselelo yonke imisipha yomzimba, ngakho ukufudumala nokupholisa kubalulekile, kuchaza u-Onyango. "Empeleni ngicabanga ukuthi lokho kubaluleke kakhulu kunokuzivocavoca kwangempela," uyanezela. "Ukufudumala kubeka isibonelo sokuthi umzimba wakho uzohamba kanjani."

U-Onyango uphakamisa ukuthi uzifudumeze okungenani imizuzu emihlanu futhi wenze umnyakazo ohambisa imisipha namalunga ukunyakaza okugcwele. "Cabanga ngokwelula okuvula izinkalo namahlombe, ukuphonsela inselelo ukuhamba kwehlombe, umlilo ingaphakathi lakho nokufudumala kwenhliziyo yakho," esho. (Lezi zivivinyo zokuzifudumeza kungaba yindawo enhle yokuqala.)

Indawo epholile nayo ibalulekile. "Ngaphandle kokuvumela imisipha yakho nokushaya kwenhliziyo ukuthi kuzole, ukupholisa kubaluleke kakhulu kuwena ngokwengqondo," esho. "Ikuvumela ukuthi uphinde ugxilise ingqondo yakho, ubuyele kwinto engokoqobo, futhi uzilungiselele noma yini ezokwenzeka ngaphambi kosuku lwakho. Kufanele uyisebenzise njengokuzindla ukuze usanda ukuhlela imicabango yakho." (Okuhlobene: Ungakulungiselela Kanjani Ngokwengqondo Noma yimuphi Umphumela Wokhetho Lowe-2020)

Izimpahla eceleni, ithemba elikhulu lika-Onyango ukuthi uzijabulise ngokwenza lo msebenzi futhi kukusiza ukuthi ubeke eceleni izinkathazo zakho eceleni bese ugxila kuwe. "Bengifuna ukuphonsela abantu inselelo yokuthi bathuthe ngendlela ehlukile nangendlela ehlukile," esho. "Ngiyethemba ukuthi ukuzivocavoca umzimba kuvumela abantu ukuthi bakhululeke, baphumule, futhi kuleyo mizuzu engama-45, bakhohlwe konke okwenzekayo ezimpilweni zabo." (I-BTW, i-Doomscroll Is Ruining Your Mood - Nakhu Okuyikho nokuthi Ungakuyeka Kanjani)

Ngaphezu kwakho konke, kumayelana nokuba nesikhathi esimnandi: "Ungazithathi ngokungathi sína ngokweqile. Uma ukhathala, kuhle. Uma wenza iphutha, qala phansi futhi. Musa nje ukuzishayisa phansi, ngoba sekwanele lokho kuqhubeka. "

Uma uzizwa ukulungele ukuthola ukujuluka kwakho no-Onyango, shaya ukudlala ku-Workout engenhla noma uye ku Umumo Ikhasi le-Instagram ukuze ufinyelele ukujima okugcwele - futhi uma ufuna izindlela ezengeziwe zokubalekela ingcindezi yokhetho, nalu uhlu lwadlalwayo lokukhathazeka ngokhetho namathiphu ezempilo yengqondo ukuze unqande ukucindezeleka kwakho.

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