Dumbbell HIIT Workout

Steveloper

Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Ukuqeqeshwa kwe-HIIT kukodwa kunezinzuzo ezimangalisayo. Uma kuhlanganiswe nezisindo kunikeza isici esisha ngokuphelele ekusebenzeni kwakho, okukuvumela ukuthi usebenze umzimba wakho ogcwele ngesikhathi esifushane. I-HIIT enesisindo ingashisa amafutha nama-calories phakathi nangemuva kokujima, yakhe imisipha, futhi ithuthukise impilo yenhliziyo. Ukuqeqeshwa kwesikhawu sokuqina okuphezulu kunikeza ithrekhi esheshayo esebenza ngempumelelo (futhi ejuluka kakhulu) ekulahlekelweni kwamafutha. Ukuzihlanganisa kungenye yezindlela eziphumelela kakhulu zokwandisa ukushiswa kwamafutha nokuthuthukisa impilo yenhliziyo. Futhi ilungele abasaqalayo.

Njengalokhu kuqeqeshwa kwe-HIIT ye-dumbbell yasekhaya, kungenziwa ngokungaguquguquki noma kuphi lapho unendawo eyanele yokungena ku-burpee noma ukushwiba isisindo nxazonke. I-HIIT enesisindo ingashisa amafutha nama-calories phakathi nangemuva kokujima, yakhe imisipha, futhi ithuthukise impilo yenhliziyo. Lesi sitayela sokuzivocavoca sibizwa nangokuthi 'ukuqeqeshwa kokumelana ne-metabolic'. Uma ugxile kuphela ku-cardio, ngaphandle kokuqeqeshwa kwamandla, ngokuvamile ulahlekelwa kokubili amafutha nemisipha. I-cardio eningi kakhulu ingase ibambezele i-metabolism ngenxa yokulahlekelwa isisindo semisipha ethambile. Lokhu kungenzeka kakhulu ngenkathi kukhawulwa ikhalori. Kungenye yezindlela ezingcono kakhulu zokujima kwabesifazane. Sinikeza izivivinyo ezifanele ze-toning zomzimba kwabesifazane.

Ngenxa yokuzivocavoca kwe-dumbbell hiit uzothola okungaphezu nje komzimba ozozilolonga ngawo futhi ulungele ngokushesha. Ama-Dumbbells ayindlela enhle yokushisa ama-calories futhi akhe imisipha, ngakho-ke akubeka ethubeni elihle lokunciphisa isisindo. Ngezakhiwo zokwakha imisipha ezinikezayo ekuzilolongeni, uzokwazi ukushisa ama-calories hhayi nje phakathi neseshini, kodwa nangemuva kwesikhathi eside.
Izinhlelo zabaqalayo zokuphakamisa izinsimbi zabesifazane ziyizinqubo zokujima eziklanyelwe ukulahlekelwa kwamafutha ngokushesha ekhaya.

Ingabe ubambekile ekhaya nepheya elilodwa kuphela lama-dumbbell alula? Lezi zinhlelo zezinsuku ezingama-30 zisebenzisa ukuqeqeshwa okuhlangene kanye nokuzivocavoca umzimba ukuze zikusize uzuze imiphumela. Cha, ama-dumbbell alula ngeke azizwe eyinselele ekuqaleni, kodwa uma uqeqesha kahle, lawo ma-dumbbell azokwenza ukuthi usebenze kanzima kunalokho obukulindele. Khumbula ukuthi ukuzivocavoca kwethu kusekelwe kuphela ekusebenziseni ipheya elilodwa lama-dumbbell kanye nesisindo somzimba wakho. Ngakho-ke awekho ama-rack noma ibhentshi, awekho amabhendi, futhi azikho ezinye izinketho njengebha yokudonsa noma isiteshi sokucwilisa.

Faka uhlelo lwethu loshintsho lwamaviki angu-4, oluklanyelwe ukukusiza ululame futhi uqine nge-cardio encane kanye nokucosha nokubeka phansi izinto ezinzima - okunye okwaziwa ngokuthi ukuziqeqeshela amandla.