Ukusebenza okuphezulu okungu-5 kwamaKhalori

-Delile

• Ama-Plyometrics
• Ukujima Okufushane
• Ama-Supersets
• Ukuqeqeshwa kweTabata
• I-Kettlebell Workouts
• Buyekeza kwe-

Ake siyeke ukujaha: Uma kukhulunywa ngokuzivocavoca umzimba, sifuna ukujima okushisa amakhalori amaningi ngesikhathi esifushane. Faka lezi zinhlobo zokuqina esimisweni sakho, bese ubuka amakhilogremu endiza.

Ama-Plyometrics

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Qhubeka-ugxumele ngakho: Ukunyakaza okuqhumayo njengokugxuma kwebhokisi kanye nojeke begxuma kusiza ukwakha imisipha eqinile kuyilapho ushisa amakholori angu-10 ngomzuzu. Isihluthulelo ukugcina ukunyakaza kwakho kushesha futhi uhlale kancane ukuze uhlanganyele emilenzeni nemisipha ewumgogodla njengoba ushaya phansi. Zama le vidiyo yokuzivocavoca yemizuzu engu-10 yePlyoJam.

Ukujima Okufushane

Izithombe ze-Getty

Awukaze ubonakale ukwazi ukuzivocavoca ngokuqinile? Usengabona imiphumela noma unemizuzu nje yokujuluka-kufanele nje ukhuphule umfutho wakho. Ucwaningo lwakamuva luthole ukuthi ukuzivocavoca imizuzu engama-20 kungadala ushintsho ku-DNA yemisipha yakho, kufaka phakathi imetabolism kanye nemiphumela ye-afterburner, kanti ezinye izifundo zikhombise ukuthuthuka kuzimpawu eziningi zezempilo esikhathini esingaphansi kwesikhombisa. Icebo ukuzivocavoca ngamandla akho amakhulu ekuqhumeni kwemizuzwana engama-30, kulandelwe isikhathi sokululama. Umsindo ulawuleka, akunjalo? Zama lo mzuzu wokuzilolonga we-HIIT wemizuzu eyisikhombisa (wena yenza ube nesikhathi sakho!).

Ama-Supersets

I-Thinkstock

Uhlobo lokuqeqeshwa kwesikhawu esiphakeme (i-HIIT), ama-supersets wukuqeqeshwa kwesifunda okubhangqa amasethi wokuzivocavoca amabili ahlukene, eyodwa ilandelana futhi ingenakho ukuphumula phakathi. Lokhu kwandisa ingxenye ye-cardio yanoma iyiphi isimiso sokuqeqesha amandla, kukusiza ukuba wakhe imisipha futhi uchithe amafutha ngesikhathi esincane.

Ukwenza ama-supersets, khetha izinhlobo ezimbili zokuhamba ukubhangqa, kungaba ukusebenza ngokufana noma ukuphikisa amaqembu emisipha. Yenza isethi ngayinye ngenani lakho elivamile lokuphindaphinda futhi uphumule umzuzu owodwa kuphela uma usuqede isethi ngayinye ephezulu (ukuhamba kokubili).

Ukuqeqeshwa kweTabata

I-Thinkstock

Ungavumeli igama elizwakalayo eliyinqaba likwethuse: I-Tabata iwuhlobo oluthile nje lwe-HIIT-eyodwa eshisa, ngokwesilinganiso, amakhalori angu-13.5 ngomzuzu. I-Tabata isebenza kanjena: imizuzu emine yokuqeqeshwa ngamandla, kushintshana phakathi kwemizuzwana engama-20 yokuqeqeshwa okuphezulu nemizuzwana engu-10 yokuphumula. Izame imizuliswano emibili noma emithathu. Qalisa ngokunye kokujima kwethu kwe-Tabata.

I-Kettlebell Workouts

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Kunzima ukungahambi kahle ngokuzivocavoca nge-kettlebell. I-American Council on Exercise ithole ukuthi, ngokwesilinganiso, ungashisa amakhalori angama-400 ngemizuzu engama-20-ukhulume ngokushesha! Isizathu: ukunyakaza kwezinhlelo eziningi. "Esikhundleni sokuvele wehle uye phansi, uzohamba uye ngapha nangapha, ngakho-ke kusebenza kakhulu," kusho uLaura Wilson, umqondisi wezinhlelo zeKettleWorX. "Ngokungafani ne-dumbbell, ama-kettlebells alingisa ukuthi uhamba kanjani empilweni yangempela." Ulungele ukuqalisa ngokujima kwakho kwe-kettlebell? Lokhu kuzivocavoca kweketela lensimbi yemizuzu engama-25 yilokho okudingayo.

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Buyekeza kwe-