Indlela Yokwenza I-Elliptical HIIT Workout (Plus, 2 ukuze uzame)

-Delile

• Izinzuzo Zokwenza Ukusebenza Kwe-Elliptical HIIT
• Ububi bokwenza i-Elliptical HIIT Workouts
• Indlela Yokuklama I-Elliptical HIIT Workout
• I-Elliptical HIIT Workouts okufanele uyizame
• I-35-Minute Elliptical HIIT Workout
• 45-Minute Pyramid Elliptical HIIT Workout
• Buyekeza kwe-

Uthola ini uma weqa umshini wokunyathela ngebhayisikili? I-elliptical, lowo mshini ongabonakali obonakala ulula uze uzame ukuxhumanisa ukudonsa nokudonsa kwakho. Nakuba i-elliptical iwukuyisisekelo se-gym-floor kanye nenketho ye-cardio eqinile, cishe akuwona umshini wokuqala ocabanga ngawo uma kuziwa ekuqeqeshweni kwe-high-intensity interval (HIIT).

Kepha okwenza i-elliptical ibe umshini omuhle we-cardio futhi kukwenza kube kuhle ekusebenzeni kwe-HIIT — uma ubenza kahle. Nakhu ukuthi kanjani.

Izinzuzo Zokwenza Ukusebenza Kwe-Elliptical HIIT

Enye yezinzuzo ezinkulu ze-elliptical ukuthi kunomthelela ophansi kakhulu futhi awunasisindo. Lokho kuhle kakhulu "kubantu abanokulinganiselwa okungabavumeli ukuthi bagijime noma benze umsebenzi we-HIIT onomthelela omkhulu," kusho uJonathan Higashi, umqeqeshi womuntu oqinisekiswe yi-NASM eLife Time Laguna Niguel eCalifornia.

Kodwa izindlovukazi ze-cardio ezidinga nje ikhefu ekubambeni umthelela wokugijima noma amakhulu ama-burpee nama-squat jump reps nazo zingashintsha emshinini ngaphandle kokudela izinzuzo zenhliziyo nemithambo yegazi. Ubuhle be-elliptical ukuthi ungakwazi ukulungisa ukumelana nokuthambekela ukukusiza ukuthi ufinyelele amandla akho aphezulu kahle ukuze wandise ukuzivocavoca kwakho, kusho uHigashi. (Okuhlobene: Awudingi Ukwenza I-Cardio Ukwehlisa Isisindo — Kepha Kukhona Okubanjwayo)

Ucwaningo olulodwa lwango-2010 luthole ukuthi ungashisa inani elifanayo lamakhalori, udle inani elifanayo lomoya-mpilo (isilinganiso somsebenzi wenhliziyo), bese uphakamisa izinga lokushaya kwenhliziyo yakho ngezinga elifanayo noma ngabe uku-elliptical noma i-treadmill. (Okuhlobene: Yikuphi Okungcono: I-Elliptical noma iTreadmill?)

Futhi, i-elliptical ibamba izingalo zakho ngendlela ibhayisikili elimile noma izitebhisi ezingenzi ngayo, okwenza kube ukujima komzimba wonke. Usebenzisa izingalo zomshini, "ungashintsha ngokukhetha ukugxila kwakho ekusebenziseni umzimba wakho ongaphezulu-ohlanganisa izingalo zakho, amahlombe, isifuba nomhlane-ukunyakazisa i-elliptical," kusho u-Erika Lee Sperl, isazi se-kinesiologist kanye Nochwepheshe Oqinisekisiwe Wokuthuthukisa Ukusebenza IMinneapolis, MN. Ukubiza imisipha eminingi kungakhuphula umfutho wokuzivocavoca kwe-elliptical HIIT ngokuphelele. (I-BTW, umshini wokugwedla futhi uyinketho enhle yomphumela ophansi, i-cardio yomzimba wonke.)

Ububi bokwenza i-Elliptical HIIT Workouts

Kunezithiyo ezimbalwa ekuhambeni kwe-HAM kulo mshini — hhayi nje ubunzima obenzeka lapho ungeke ukwazi ukwenza umshini nomzimba wakho ugeleze kahle ngendlela efanele.

"Okunye okwehlisile ekwenzeni ukuzivocavoca okwe-elliptical kwe-HIIT ukuthi ulahlekelwa yinzuzo engaba khona yomzimba wakho ngenxa yokuzivumelanisa nokusabela kumthelela obekwe emisipheni nasemalungeni akho," kusho uHigashi. Umthelela ubalulekile ngoba ubeka ingcindezi emaqakaleni, emadolweni, ezinqeni nasesinqeni, kanye nasemathanjeni ahlanganayo, kusho uSperl. "Uma iqhutshwa kahle, ifomu elifanele, futhi ngokulinganisela, izinga elithile lomthelela libalulekile empilweni yethambo," kuchaza yena. (Bheka: Kungani Ukugijima Kungayithuthukisa Impilo Yakho Yethambo)

Uhamba futhi endizeni eyodwa yokunyakaza kwi-elliptical, efana nokugijima. "Sivame ukwenza okuningi - kokubili ezimpilweni zethu zansuku zonke nasezivivinyweni ezivamile - endizeni ye-sagittal (iya phambili emuva)," kusho uSperl. "Ukuqeqeshwa ezindizeni eziningi ezinyakazayo—njengangaphambili (ukusuka kwesobunxele kuye kwesokudla) nokuphambana (okuhlanganisa nokunyakaza okuzungezayo)—kusiza ukuhlanganisa amandla omzimba wakho nokunqanda ukulimala.”

Indlela Yokuklama I-Elliptical HIIT Workout

Ukuvuselela okusheshayo: Ukuvivinya umzimba kwe-HIIT kwenziwa izikhathi ezimfushane zokuzivocavoca okunamandla okulandelwa yizikhathi zokululama ezingaqinile kakhulu. "Ukuqina" kungalinganiswa ngejubane, ukuphuma kwamandla, izinga lokushaya kwenhliziyo, nokunye okuguqukayo, kepha enye yezindlela ezilula zokukala ukukala isilinganiso sakho sokuzikhandla okubonakalayo (RPE) esikalini kusuka ku-1 (kulula kakhulu / okuncane umzamo ophansi) ukuya ku-10 (umzamo onzima kakhulu/ubukhulu), kusho u-Higashi. Ngesikhathi sakho esifushane somsebenzi, kufanele usebenze ku-RPE eyisishiyagalolunye noma eyishumi. (Awukalungeli ukusebenza kanzima kangako? Kunalokho cabangela lokhu kuvivinya okusaqanda kwabaqalayo.)

Kulungele: Njenganoma yikuphi okunye ukuzivocavoca, i-warmup ibalulekile-ikakhulukazi ngoba usuzokwenza konke okusemandleni. "Ukuzifudumeza kwakho kufanele kuthathe cishe imizuzu engu-8 kuya kwengu-12 futhi kube nokwanda okuqhubekayo ngamandla ukuze kuthi lapho kuphela ukufudumala, i-RPE yakho ifinyelele kwabayisikhombisa kwabayishumi," kusho uHigashi. Lokho kusho ukuthi ubungeke (kodwa mhlawumbe ungathandi) ube nengxoxo, futhi kungenzeka ukuthi usuqale ukwephuka izithukuthuku. “Lokho kusiza ukwandisa izinga lokushisa lomzimba wakho, ukugeleza kwegazi, nokusetshenziswa kwamafutha, okuzokusiza ukuthi usebenze isikhathi eside nangokwengeziwe,” kuchaza uHigashi. Landela ukufudumala kwakho ngemizuzu emibili kuya kwemihlanu yokutakula ukuze uthuthukise umzimba wakho ukuze uthole ukujima kwangempela.

Ubude: Ngokuphathelene nokuthi ukuqeqeshwa kwakho kwe-HIIT kufanele kube isikhathi esingakanani, ubuncane bemizuzu engu-10 (ngaphandle kokubala ukufudumala!) Kungasebenza ngempumelelo, kusho uSperl. "Lokho kungahlukaniswa kube yizikhawu uma nje kuyimizuzu emine kanye nemifushane ngemizuzwana emihlanu kuya kweyishumi," kwengeza uHigashi. (Okuhlobene: Uyini Umehluko Phakathi Kwe-HIIT neTabata?)

Izikhawu: Uma kukhulunywa ngezikhawu, indawo enhle onayo nge-rest rest ye-1: 1 — isb. Imizuzwana engama-30 yomsebenzi elandelwa yimizuzwana engu-30 yokuphumula. Kepha kuya ngezinga lakho lokuqina, ungahle ufune ukulungisa lelo nani. "Uma usaqala, kungase kudingeke ukuthi wehlise umsebenzi futhi wandise izikhathi zokuphumula udale isilinganiso esingu-1:2 (okungukuthi imizuzwana engu-30 yomsebenzi elandelwa umzuzu owodwa wokuphumula)," kusho u-Higashi. "Uma ubheke ukuzibekela inselelo, ungakhetha ukwenza umsebenzi omningi ngokuphumula okuncane (okungukuthi umzuzu owodwa wokusebenza namasekhondi angu-30 wokutakula)." (Gcina konke lokhu engqondweni uma uthatha umsebenzi wakho we-HIIT uye ku-treadmill noma ithrekhi, futhi.)

Ukubuyisela: Futhi musa ukweqa noma unciphise izikhathi zakho zokutakula! "Uma uyiphusha ngempela futhi ufika ku-RPE ka-9-10 phakathi nezikhawu zomsebenzi, ishayele phansi iye ku-6-7 (noma ngisho nephansi) phakathi nezingxenye ezivaliwe," kusho uSperl. Lokho kunikeza ukushaya kwenhliziyo yakho isikhathi sokuncipha nomzimba wakho ukusula umkhiqizo wemetabolism — i-carbon dioxide ne-lactate — ukuze ubuyele ngqo kulokho kukhuphuka okuphezulu obukucindezela nje.

I-Elliptical HIIT Workouts okufanele uyizame

Usukulungele ukuzama i-elliptical HIIT Workout? Zama enye yale mizila emibili engezansi, noma uyisebenzise njengohlaka lokuklama ukuzivocavoca kwakho kwe-elliptical HIIT. Ingxenye ehamba phambili: Njengoba zisuselwe ku-RPE (hhayi ezingeni lokuthambekela noma lokumelana) ungahumusha kalula lokhu kusebenza kwe-HIIT kweminye imishini ye-cardio, efana ne-rower noma i-treadmill, nayo.

I-35-Minute Elliptical HIIT Workout

Ungalungisa i-bot ukuthambekela nokumelana nokho okudingayo ukuze uzuze i-RPE oyifunayo kusuka ku-1-10 (nge-10 kube ngumzamo omkhulu).

• Ukuzifudumeza (imizuzu eyi-10):
  • 2 imizuzu: RPE kwezingu-3
  • 2 imizuzu: RPE kwezingu-4
  • 2 imizuzu: RPE kwezingu-5
  • 2 imizuzu: RPE kwezingu-6
  • Imizuzu emi-2: RPE kwezingu-7
• Ukubuyisela: imizuzu emi-5, i-RPE ye-3-4
• I-HIIT Workout (imizuzu engama-20, sebenzela ukuphumula isilinganiso se-1: 1):
  • Umzuzu ongu-1: I-RPE yokungu-9-10 kokungu-10
  • Iminithi elingu-1 (ukutakula): RPE kokungu-3-4 kokungu-10
  • Phinda izikhathi ezingu-10

45-Minute Pyramid Elliptical HIIT Workout

Ngokudlala ngezikhathi zezikhawu, usasebenza ku-1: 1 work to rest ratio, kepha uphonsela inselelo umzimba wakho ukuthi ugcine isikhathi eside 'sesikhathi' sokwakha ukuqina kwakho. (P.S. Ungenza ukuqeqeshwa kwe-HIIT kwesitayela sephiramidi ngokuvivinya umzimba futhi.)

• Ukuzifudumeza (imizuzu eyi-10):
  • 2 amaminithi: RPE koku-3
  • 2 imizuzu: RPE kwezingu-4
  • 2 imizuzu: RPE kwezingu-5
  • 2 imizuzu: RPE kwezingu-6
  • Imizuzu emi-2: RPE kwezingu-7
• Ukubuyisela: imizuzu emi-5, i-RPE ye-3-4
• I-HIIT Workout (imizuzu engama-30):
  • 1:00 ku / 1:00 isephulelo
  • 2:00 on / 2:00 off
  • 3:00 ku / 3:00 isephulelo
  • 4:00 ku / 4:00 isephulelo
  • 5:00 on / 5:00 off

Buyekeza kwe-