I-Fat-Sizzling Stairs Workout

-Delile

• Buyekeza kwe-

Ufuna ukufinyelela kwimishini engcono kakhulu ye-Cardio namandla? Thatha ukuzivocavoca kwakho uye esihlabathini, ezitebhisini, nasemagqumeni ukukhulisa ukusha kwakho nezwi lakho ngesikhathi esincane.

Ukuzivocavoca ngezitebhisi akukhahleli nje kuphela, kodwa futhi kukuqinisa njengokunye. Uma uhamba noma ugijima endaweni eyisicaba, ama-glutes akho athatha isihlwathi. Yilapho kufanele ungene ungene futhi ukhuphuke lapho zivutha khona. Kungakho ukukhuphuka izitebhisi kusha ama-calories angama-953 ngehora. Ngokusha okufanayo ebusweni obulinganayo, kuzodingeka ubambe i-sprint yonke. (Guqula Izitebhisi Zakho Zibe Umshini Oshisa Amafutha.)

Okuhlukile ngezitebhisi, kusho uBrandon Guild, umqeqeshi weFulcrum Fitness ePortland, e-Oregon, ukuthi indawo ehlelekile yesinyathelo ngasinye ikwenza ushaye ngezinyawo zakho hhayi ibhola lonyawo lwakho. "Usebenzisa wonke umlenze wakho, hhayi ithole lakho kuphela, ukusunduza," usho njalo. Kufana nokuthi wenza i-lunge ne-rep emshinini wokucindezela umlenze ngazo zonke izinyathelo. Lokho kuqinile okwengeziwe ngokushiswa kwakho.

Futhi, uma uthatha izinyathelo ezimbili ngasikhathi, imisipha yakho inenkontileka-okungukuthi, isebenza ibanga elibanzi, kusho uLewis Halsey, Ph.D., isazi sokuzivocavoca umzimba e-University of Roehampton eLondon. “Okwamanje, izinyathelo ezimfishane nazo zinhle ngoba zidinga ukusebenza kwemisipha ngokushesha,” kusho uHalsey. Ngamanye amagama, ukweqa isinyathelo kudinga amandla amaningi, angenza ngcono ukukhuthazela kwakho, futhi ukushaya zonke izinyathelo kudinga ukuhamba ngezinyawo okusheshayo, okungakwenza usheshe. Kungakho-ke sifake zombili lezi zindlela kulesi simiso-kanye nezinye iziqinisi ezizokusiza ukuthi uthathe ithoni yakho iye ezingeni elilandelayo.

Futhi njengoba izinyathelo zenza konke okwenzayo kube nzima, awudingi ukunikela ithani lesikhathi kubo ukuze babone imiphumela. Abesifazane abahamba behla benyuka izitebhisi imizuzu eyi-10 ngosuku izinsuku ezinhlanu ngesonto bathuthukise ama-VO2 max abo (isilinganiso sokuqina) ngamaphesenti ayi-17 ezinyangeni ezimbili, ngokusho kocwaningo olwenziwe I-British Journal of Sports Medicine.

Isebenza kanjani:

1. Uzodinga okungenani indiza eyodwa enezinyathelo eziyi-10. Unyawo lwakho lonke kufanele lungene esitebhisini, kusho uHalsey. Lokhu kuzokwenza kube lula ukuhamba ngokushesha ngesikhathi sokugijima futhi kukunikeze indawo eyanele yokwenza ukunyakaza kwamandla.

2. Izandla zokubamba ngesandla nazo ziyisihluthulelo. Bamba kancane ujantshi wangaphandle ngendlela eya phezulu naphansi kuze kube yilapho umzimba nengqondo yakho kujwayela ukunyakaza, kululeka uHalsey. Ungayibamba futhi njengoba ukhathala.

3. Izitebhisi zikakhaphethi zingadonsa kakhulu kunalezo ezingenalutho, ngakho-ke musa ukwehlisa izindiza zasendlini. Bazophinde banikeze indawo ethambile yezandla zakho ngesikhathi sokuphusha namadiphu, kusho uHalsey.

Isiteji sakho sokuzivocavoca

Shisa amakhalori engeziwe futhi uqinise imisipha eyengeziwe ngalo mjikelezo wemizuzu engama-32 odalwe umqeqeshi u-Brandon Guild.

Imizuzu engu-0 kuya kwemi-3

Zifudumeze ngokugijima kalula uye phezulu naphansi. Gcina amahlombe akho ehlehla naphansi, bese uzama ukubheka phambili kunokuba ubheke ezinyaweni zakho.

Imizuzu emi-3 ukuya kweyisi-6

Yenza ama-reps ayi-10 ngakunye kokuhamba okungezansi. Phinda isifunda izikhathi eziningi ngangokunokwenzeka.

Buyekeza kwe-