5 HIIT Workout Apps Ya Kamata Zazzagewa Yanzu

Wadatacce

• Mafi kyawun Aikin Aiki na DIY HIIT: J&J Official 7 Minute Workout
• Mafi Kyawun Kwarewar Koyarwa Mai Kyau: Nike Training Club
• Mafi kyawun Ayyuka na Musamman: Fitbit Coach
• Mafi kyawun Koyarwar Ƙarfin Ƙarfin HIIT: Keelo
• Mafi kyawun Kayan Kayan Kayan Aiki: 'Yan Wasan Minti 12
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Kuna sha'awar fa'idodi da yawa na HIIT amma ba ku san inda zan fara ba? Abin godiya, Apple's App Store da Google Play suna cike da ƙa'idodin da ke ba da tabbacin ayyukan motsa jiki da za su ba ku gumi, kuma yawancin waɗannan abubuwan na yau da kullun sune horo na tazara mai ƙarfi (HIIT).

Me ya sa ya kamata ku gwada su: Masu bincike a Cibiyar Ayyukan Dan Adam a Orlando sun nuna cewa kawai minti bakwai na HIIT zai iya taimakawa wajen rage kitsen jiki yayin da yake inganta haɓakar insulin, VO2 max (yadda jikin ku ke amfani da oxygen sosai), da kuma dacewa da muscular.

"Kimiyyar da ke bayan motsa jiki bakwai, 10-, ko 15 na motsa jiki shine kashi 100 cikin 100," in ji Pete McCall, C.S.C.S., masanin ilimin kimiyar motsa jiki a San Diego. "Waɗannan ƙa'idodin suna da kyau ga mutanen da ke son yin aiki a gida kuma su koyi yadda ake haɗa motsa jiki mai ƙarfi."

Akwai fa'ida ɗaya kawai: Ayyukan motsa jiki na HIIT suna da kyau kamar ƙoƙarin da kuke ba su. "Idan da gaske kun tura kanku, idan kuka ce, 'Zan yi aiki na mintuna bakwai kawai amma zan yi matukar wahala kamar yadda na iya,' a nan ne mintuna bakwai na iya samun sakamako mai mahimmanci," in ji McCall . (Mai alaƙa: Menene Banbancin HIIT da Tabata?)

Waɗannan ƙa'idodin guda biyar sune babban farawa don nutsewa cikin duniyar DIY HIIT. "Yi amfani da su azaman kayan koyo," in ji McCall. "Za su ba ku wasu manyan ra'ayoyin kewaye, kuma koyaushe za ku iya yin gyare -gyare da za su yi muku aiki yayin da kuke samun kwanciyar hankali."

Mafi kyawun Aikin Aiki na DIY HIIT: J&J Official 7 Minute Workout

Kyauta, iTunes da Android

Idan kuna neman gwada wasu sabbin motsi, wannan app (wanda daraktan ilimin motsa jiki a Johnson & Johnson Human Performance Institute ya tsara) yana da ɗakin karatu na atisaye 72 waɗanda za'a iya haɗawa da daidaitawa sama da 1,000 bambancin motsa jiki. Sauti mai tsanani? Hakanan aikace-aikacen motsa jiki na HIIT yana ba da ayyukan da aka saita 22, ko za ku iya zaɓar "wasan motsa jiki" dangane da kimanta matakin dacewarku. Menene ƙari, kowane motsa jiki yana ba da alamun sauti a duk lokacin motsa jiki don taimaka muku kiyaye madaidaicin tsari. (Wannan ƙalubalen HIIT na zuciya na kwanaki 30 shima ya cancanci gwadawa.)

Mafi Kyawun Kwarewar Koyarwa Mai Kyau: Nike Training Club

Kyauta, iTunes da Android

Kuna so ku iya yin aiki tare da mashahuran masu horarwa kamar Joe Holder ko Kirsty Godso? Ƙungiyar horarwa ta Nike tana ba da wasanni sama da 175 kyauta-daga ƙarfi da juriya zuwa motsi da yoga-waɗanda 'yan wasan Nike suka yi wahayi zuwa gare su, kamar Serena Williams da Chloe Kim, kuma masu horar da Nike suka tsara (kuma aka nuna!) Hakanan zaka iya ƙirƙirar shirin horo na musamman dangane da burin ku, kuma app ɗin zai daidaita ayyukan ku gwargwadon ci gaban ku. (A takaice dai, yawan amfani da manhajar, zai fi kawo muku.) Kowane motsi yana zuwa da bidiyo, don haka za ku san ainihin abin da za ku yi koda kuwa aikin motsa jiki ne da ba ku taɓa gwadawa ba.

Mafi kyawun Ayyuka na Musamman: Fitbit Coach

Kyauta tare da siyan-in-app, iTunes da Android

Kuna buƙatar Fitbit don wannan aikace-aikacen motsa jiki na HIIT (kuma mafi kyawun agogon Fitbit), amma saka hannun jari ya cancanci hakan. Fitbit Coach yana keɓance kowane motsa jiki da kuke yi ta app ta hanyar ba da shawarar motsa jiki dangane da ayyukan yau da kullun da na'urar ku ke bi. Ayyukan motsa jiki na mintuna bakwai zuwa 60 sun zo tare da keɓaɓɓen bidiyo da koyawa mai jiwuwa, kuma ra'ayoyin ku bayan motsa jiki zai taimaka wa ƙa'idar ta tantance irin wahalar tura ku a gaba. Haɓakawa zuwa sabis na ƙima don $ 39.99 yana ba ku cikakkiyar shekara na buƙatu, shirye-shiryen da aka keɓance don taimaka muku yin sauti, rage siriri, ko samun ƙarfi. (Fitbit kuma ya haɗu tare da Adidas don kawo abubuwan motsa jiki na musamman zuwa wuyan hannu.)

Mafi kyawun Koyarwar Ƙarfin Ƙarfin HIIT: Keelo

Kyauta; iTunes

Duk ayyukan motsa jiki na HIIT na Keelo suna ƙasa da mintuna 20 kuma yawancin nauyin jiki ne kawai, kodayake wasu na iya buƙatar dumbbells, kettlebells, ko wasu kayan aikin motsa jiki na asali. Har yanzu, kuna iya yin imel cikin sauƙi ga ƙungiyar masu horarwa don shawarwari kan zaɓuɓɓuka da shawarwari game da motsin motsa jiki, zaɓin nauyi, ko ma irin motsa jiki da za ku yi a wannan rana. Abin da ba za ku yi ba shine ku damu da komai sai dai tabbatar da cewa kun bugi ƙarfin ku-app ɗin yana nuna muku ainihin abin da za ku yi da umarnin bidiyo.

Mafi kyawun Kayan Kayan Kayan Aiki: 'Yan Wasan Minti 12

$2.99 ​​tare da in-app sayayya, iTunes da Android

Wannan aikace-aikacen motsa jiki na HIIT yana ba da darussan 185 da aka yi daga 35-da nauyin jiki da ƙaramin kayan aikin da ke zuwa tare da cikakkun kwatance da zanga-zangar bidiyo. Amma kuma ya haɗa da lokacin tazara da agogon gudu don ƙwararrun HIIT a shirye don ƙirƙirar nasu motsa jiki. Idan ka haɓaka zuwa wurin motsa jiki na Super Athlete akan $4.99 a wata, zaku sami damar yin amfani da ƙarin ayyukan motsa jiki na HIIT 200, da ƙarin haske game da yanayin motsa jiki da tunatarwa don taimaka muku cimma burin ku.

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