Yadda ake Yin Horon Elliptical HIIT (ƙari, 2 don Gwada)

Wadatacce

• Ribobin Yin Motsa Jiki na HIIT
• Fursunoni na Yin Ayyukan HIIT na Elliptical
• Yadda ake Tsara Ayyukan Elliptical HIIT
• Ayyukan HIIT na Elliptical don Gwadawa
• 35-Minti Elliptical HIIT Workout
• Minti 45 Pyramid Elliptical HIIT Workout
• Bita don

Me kuke samu lokacin da kuke haye injin tuƙi da keke? Na'ura mai elliptical, waccan na'ura mara kyau wacce take da sauƙi har sai kun yi ƙoƙarin daidaita turawa da ja. Yayin da elliptical shine babban ɗakin motsa jiki-bene da zaɓin cardio mai ƙarfi, mai yiwuwa ba shine injin farko da kuke tunanin lokacin da yazo ga horo na tazara mai ƙarfi (HIIT).

Amma abin da ke sa elliptical ya zama injin cardio mai kyau kuma yana sa ya zama mai kyau ga ayyukan HIIT - idan kun yi su daidai. Ga yadda.

Ribobin Yin Motsa Jiki na HIIT

Ɗaya daga cikin manyan fa'idodin elliptical shine cewa yana da ƙarancin tasiri sosai kuma mara nauyi. Wannan babban ƙari ne "ga mutanen da ke da iyakokin da ba sa ba su damar gudu ko yin babban tasiri na motsa jiki na HIIT," in ji Jonathan Higashi, wani mai ba da takardar shaidar NASM a Life Time Laguna Niguel a California.

Amma sarakunan cardio waɗanda kawai ke buƙatar hutu daga tasirin maimaitawa mai gudana ko ɗaruruwan burpee da tsalle -tsalle masu tsalle -tsalle na iya canzawa a cikin injin ba tare da sadaukar da fa'idodin zuciya ba. Kyawun elliptical shine cewa zaku iya daidaita juriya da karkata don taimaka muku isa ga mafi girman ƙarfin ku yadda yakamata don haɓaka aikinku, in ji Higashi. (Mai dangantaka: Ba kwa buƙatar yin Cardio don Rage nauyi -Amma Akwai Kama)

Ɗaya daga cikin binciken na 2010 ya gano cewa za ku iya ƙona adadin adadin kuzari iri ɗaya, cinye adadin iskar oxygen (ma'auni na aikin zuciya), da kuma ƙaddamar da ƙimar zuciyar ku zuwa daidai wannan adadin ko kuna kan elliptical ko treadmill. (Mai dangantaka: Wanne Yafi Kyau: Elliptical ko Treadmill?)

Bugu da ƙari, elliptical yana sanya hannuwanku ta hanyar da keɓaɓɓen keke ko tsani mai tsini ba ya yi, yana mai da shi aikin motsa jiki gaba ɗaya. Yin amfani da hannun na'ura, "zaku iya zaɓar mayar da hankali ga yin amfani da jikinku na sama - haɗa hannunku, kafadu, kirji, da baya - don motsa elliptical," in ji Erika Lee Sperl, masanin ilimin kinesiologist kuma ƙwararren Ƙwararrun Ƙwararru a Minneapolis, MN. Kira ƙarin tsokoki na iya haɓaka ƙarfin aikin motsa jiki na HIIT gaba ɗaya. (BTW, injin tuƙi kuma babban zaɓi ne don ƙarancin tasiri, jimillar zuciya.)

Fursunoni na Yin Ayyukan HIIT na Elliptical

Akwai 'yan matsaloli guda biyu don zuwa HAM akan wannan injin - kuma ba kawai rashin jin daɗin da ke faruwa lokacin da ba za ku iya samun injin da jikin ku su gudana tare daidai ba.

"Daya daga cikin kasala don yin aikin motsa jiki na HIIT shine ka rasa yuwuwar fa'idodin jikinka don daidaitawa da amsa tasirin da aka sanya akan tsokoki da haɗin gwiwa," in ji Higashi. Tasiri yana da mahimmanci saboda yana sanya ƙarin damuwa a kan idon sawu, gwiwoyi, kwatangwalo, da ƙashin ƙugu, da kuma ƙasusuwan da ke haɗa su, in ji Sperl. "Lokacin da aka gudanar da shi yadda yakamata, tare da tsari mai kyau, kuma cikin matsakaici, wani matakin tasiri yana da mahimmanci ga lafiyar ƙashi," in ji ta. (Duba: Me yasa Gudu Zai Iya Inganta Lafiyar Ƙashin ku)

Hakanan kuna motsi a cikin jirgi ɗaya na motsi akan elliptical, kama da gudu. "Muna yawan yin abubuwa da yawa - a cikin rayuwarmu ta yau da kullum da kuma a cikin motsa jiki na yau da kullum - a cikin jirgin sama na sagittal (motsawa gaba da baya)," in ji Sperl. "Horarwa a cikin jirage masu motsi da yawa - kamar na gaba (motsi hagu zuwa dama) da ƙetare (gami da motsi na juyawa) - yana taimakawa don haɓaka ƙarfin jikin ku da kuma kawar da raunin da ya faru."

Yadda ake Tsara Ayyukan Elliptical HIIT

Saurin wartsakewa: Aikin motsa jiki na HIIT yana ƙunshe da gajerun lokutan motsa jiki mai ƙarfi wanda ke biye da lokutan murmurewa marasa ƙarfi. Ana iya auna "ƙarfi" ta hanyar sauri, fitarwar wutar lantarki, bugun zuciya, da sauran masu canji, amma ɗayan mafi sauƙi hanyoyin da za a iya auna shi ita ce ta ƙididdige ƙimar aikin ku (RPE) akan sikelin daga 1 (mai sauqi / kaɗan zuwa ƙananan ƙoƙari) zuwa 10 (matuƙar wuya / ƙoƙari mafi girma), in ji Higashi. A lokacin takaitattun lokutan aikinku, yakamata kuyi aiki a RPE na tara ko goma. (Ba a shirye don tafiya da wahala ba? Maimakon yin la'akari da wannan aikin motsa jiki na masu farawa.)

Dumama: Kamar dai tare da kowane irin motsa jiki, ɗumi-ɗumi yana da mahimmanci-musamman saboda kuna gab da yin ƙoƙari sosai. "Ya kamata dumin ku ya kasance a ko'ina daga minti takwas zuwa 12 kuma ya ƙunshi karuwa a hankali ta yadda a ƙarshen dumin, RPE ɗinku ya kamata ya kai bakwai cikin 10," in ji Higashi. Wannan yana nufin za ku iya (amma wataƙila ba za ku yi) tattaunawa ba, kuma wataƙila kun fara karya gumi. Higashi ya ce "Wannan yana taimakawa haɓaka yanayin jikin ku, zub da jini, da amfani da mai, wanda zai taimaka muku yin aiki tsawon lokaci da wahala." Bi dumi-duminku tare da lokacin dawowa na mintuna biyu zuwa biyar don fidda jikin ku don ainihin motsa jiki.

Tsawon: Dangane da tsawon lokacin da aikin HIIT ɗin ku ya kamata ya kasance, mafi ƙarancin mintuna 10 (ba ƙidayar dumama ba!) na iya yin tasiri, in ji Sperl. Higashi ya kara da cewa "Za a iya raba wannan tazara tsakanin mintuna hudu da na gajere a dakika biyar zuwa 10," in ji Higashi. (Mai alaƙa: Menene Banbancin HIIT da Tabata?)

Tazara: Idan ya zo tsakanin tazara, wuri mai kyau don farawa shine tare da aiki don samun rabo na 1: 1 - watau. 30 seconds na aiki ya biyo bayan 30 seconds na hutawa. Amma dangane da matakin lafiyar ku, kuna iya daidaita wannan rabo. Higashi ya ce "Idan kai mai farawa ne, ƙila za ku buƙaci rage aikin kuma ƙara lokacin hutu don ƙirƙirar rabo na 1: 2 (watau 30 seconds na aiki da biye da minti ɗaya na hutu)," in ji Higashi. "Idan kuna neman ƙalubalantar kanku, zaku iya zaɓar yin ƙarin aiki tare da ƙarancin hutawa (watau minti ɗaya na aiki tare da 30 seconds na murmurewa)." (Kiyaye duk wannan a zuciyarsa idan kun ɗauki aikin motsa jiki na HIIT zuwa injin tuƙi ko waƙa, kuma.)

Farfadowa: Kuma kada ku tsallake ko rage lokacin murmurewa! Sperl ya ce "Idan da gaske kuna tura shi kuma kuna zuwa RPE na 9-10 yayin ayyukanku, danna shi zuwa 6-7 (ko ma ƙasa) yayin sassan kashewa," in ji Sperl. Wannan yana ba ku lokacin bugun zuciyar ku don ragewa kuma jikin ku don share abubuwan da ke haifar da metabolism-carbon dioxide da lactate-don haka zaku iya komawa zuwa wannan babban ƙarfin da kuke kawai murkushewa.

Ayyukan HIIT na Elliptical don Gwadawa

Shirya don gwada aikin motsa jiki na HIIT? Gwada ɗayan waɗannan ayyukan yau da kullun da ke ƙasa, ko amfani da su azaman tsari don tsara aikinku na HIIT mai ƙyalli. Mafi kyawun sashi: Tunda sun dogara ne akan RPE (kuma ba matakin karkatawa ko matakin juriya ba) kuna iya sauƙaƙe fassara waɗannan ayyukan motsa jiki na HIIT zuwa wasu injunan cardio, kamar mai tuƙi ko injin tuƙi, suma.

35-Minti Elliptical HIIT Workout

Kuna iya daidaita bot da karkata da juriya duk da haka kuna buƙata don cimma RPE da ake so daga 1-10 (tare da 10 kasancewa matsakaicin ƙoƙari).

• Warm-up (minti 10):
  • Minti 2: RPE na 3
  • Minti 2: RPE na 4
  • Minti 2: RPE na 5
  • Minti 2: RPE na 6
  • Minti 2: RPE na 7
• Farfadowa: Minti 5, RPE na 3-4
• Horon HIIT (mintuna 20, aiki don ragin hutun 1: 1):
  • Minti 1: RPE na 9-10 cikin 10
  • Minti 1 (murmurewa): RPE na 3-4 daga cikin 10
  • Maimaita sau 10

Minti 45 Pyramid Elliptical HIIT Workout

Ta hanyar yin wasa tare da lokacin tazarar, har yanzu kuna aiki a cikin aikin 1: 1 don hutawa rabo, amma ƙalubalanci jikin ku don ɗaukar lokaci mai tsawo na 'a' lokaci don gina ƙarfin ku. (PS Kuna iya yin motsa jiki na HIIT irin na pyramid tare da motsa jiki na jiki ma.)

• Warm-up (minti 10):
  • Minti 2: RPE na 3
  • Minti 2: RPE na 4
  • Minti 2: RPE na 5
  • Minti 2: RPE na 6
  • Minti 2: RPE na 7
• Maidowa: mintuna 5, RPE na 3-4
• Horon HIIT (mintuna 30):
  • 1:00 on / 1:00 kashe
  • 2:00 na / 2:00 na yamma
  • 3:00 na / 3:00 na yamma
  • 4:00 on / 4:00 kashe
  • 5:00 on / 5:00 kashe

Bita don