Yadda ake Samun Mafi yawan Ayyukan Gudun Hirarku

Wadatacce

• Yi amfani da Dokokin 15
• Gina A Isasshen Lokacin Maidowa
• Ci gaba da Motsawa
• Bita don

Horon tazarar yana ƙone calories kuma yana gina tsoka. Idan kuna yin tsaka -tsakin ku a kan waƙa ko mashin, duk da haka, yin ƙarfi yana da sauƙin faɗi fiye da yadda aka yi. Anan, masu ilimin motsa jiki William Smith da Keith Burns suna ba da nasihu don cin mafi yawan tseren ku, don haka zaku iya girbe duk fa'idodin alherin horo na HIIT.

Yi amfani da Dokokin 15

Bayan na farko 15 zuwa 30 seconds na kowane lokaci tazara, jiki yawanci yana shiga cikin yanayin hypoxic, wanda tsokoki ba su da isasshen iskar oxygen, aikin ya fara raguwa, da lactate (wanda ke sa ku ciwo bayan motsa jiki). ) yana haɓakawa, in ji Smith. Don horar da jikin ku don amfani da iskar oxygen da kyau, fara da tazara na daƙiƙa 15 kuma ƙara daƙiƙa 15 duk lokacin da kuke motsa jiki har sai kun buga minti ɗaya. (Mai alaƙa: Wannan 15-minti 15 Matsakaicin Ƙwararren Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa

Gina A Isasshen Lokacin Maidowa

Nufin rabo na 1: 4: Idan tazarar tseren ku na minti ɗaya ne, yakamata murmushin dawowa ko yin tsere ya zama huɗu. Ga alama mai yawa? "Yana dau tsawon haka jiki ya shirya don turawa na gaba," in ji Burns. "In ba haka ba, za a yi wa tseren tsere na gaba." Kuma ka guji yin ƙarfi sosai lokacin da ya kamata ka fara murmurewa. Ya kamata ku iya faɗi cikakken jumla, in ji Smith. Ba ku raguwa ba; kana barin jikinka ya kara yawan lokutan aikinsa. (Ƙari akan wannan bayanin, gano dalilin da yasa murmurewa ke da mahimmanci kamar babban motsa jiki.)

Ci gaba da Motsawa

Da zarar kun daina motsa jiki, jikin ku har yanzu yana ci gaba da cinye ƙarin iskar oxygen, sake gina tsokar ku, da sake cika ɗakunan ajiyar mai-duk suna ƙona kalori. (Wataƙila kun ji wannan da ake kira "sakamako bayan ƙonewa.") Don sauƙaƙe aikin, yi tafiya na 'yan mintuna kaɗan, shimfiɗa tsokar ku, kuma tashi tsaye don motsawa kowane minti 30 zuwa 60 na sa'o'i masu zuwa. "Wannan yana ba da damar tsokokin ku su murmure yadda yakamata," in ji Smith.

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