Mwinamwake mwawonapo zingwe zakuda zazingwe zomwe zili pafupi kuzungulira masewera anu, pafupifupi ngati wophunzitsira wanu akutsitsa chipinda cholemera muyekha. Musadandaule, iye sali. Zingwe zazitalizi, zolemera kwambiri zothandizira zimakhala ngati chida chodabwitsa chopangira ntchito yophunzitsira bwino (HIIT).
Ndipotu, phunziro la 2015 lofalitsidwa mu Journal of Strength ndi Conditioning Research , lapeza kuti mphindi 10 zochita masewera olimbitsa thupi khumi ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri zotsatiridwa ndi mphindi khumi ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri zimapuma mpweya wa 163 mphindi. Tangoganizirani izi kwachiwiri-ngakhale kuti kuchuluka kwa ntchito yomwe inachitikira pamapeto a mphindi 10 kunali 2.5 mphindi, kuyendetsa zingwe kunali kovuta kwambiri kuti kuwonjezereka kwa mtima kukhale "mwamphamvu".
Kuonjezera apo, pamene ambiri amagwiritsa ntchito zojambula zamtundu zikuwoneka ngati akuwombera kwambiri mikono (mumayenera kusuntha manja anu kuti muzichita masewera olimbitsa thupi, pambuyo pake), mungadabwe kudziwa kuti akufunikanso kuti mutengere mbali yanu yonse. Ndipotu, maphunziro ena a 2015 omwe adafalitsanso mu Journal of Strength ndi Conditioning Research anapeza kuti zovuta zogwiritsira ntchito zingwe zinali zothandiza pakuchita zofuna za kunja ndi spinae erector kudera lakumtunda kwa msana, kuphatikizapo mapewa ndi pang'ono , the glutes.
Mwa kuyankhula kwina, ngati mukuyang'ana njira yowunikira ma calories komanso kupititsa patsogolo thanzi la mtima pamene mukuwongolera mphamvu zanu ndikukhala ndi mphamvu yapamwamba, simungapite molakwika ndi maphunziro azingwe. Pali machitidwe ambiri omwe mungasankhe, koma ganizirani kuyamba ndi zotsatira zisanu ndi zitatu zotsatirazi.
1 - Mafunde Osiyana
Diana Mitrea, mphunzitsi wokhayokha ku New York City, akupereka kugwiritsa ntchito mafunde ena, maunyolo a zingwe, ndi mafunde a dzanja limodzi monga mbali yaifupi ya Tabata . Mutha kuona zochitika zonse zitatu zomwe zikukhudza Mitrea Instagram. Pangani masekondi asanu ndi atatu mphindi makumi asanu ndikugwira ntchito ndipo masekondi khumi mupume, mutembenuke pakati pa zochita zanu kuti muzichita masewera olimbitsa thupi kawiri. Kumbukirani kuti mukamapanga mafunde omwe ali ndi manja amodzi (malemba angapezeke m'munsimu), muyenera kuyang'ana mbali iliyonse ya thupi lanu mosiyana, kotero mutengeke kawiri musanatuluke njinga.
Mafunde ena ndi ena mwa machitidwe otchuka kwambiri a zingwe. Pofuna kusunthira, pezani pakati pa chingwe pozungulira chinthu cholimba, monga mtengo kapena chithandizo cha squat, ndi kukoka mbali zonse ziwiri zachingwe molunjika kotero kuti ambali ndi mbali.
Imani wamtali, mapazi anu ali patali patali, ndipo gwirani chingwe chimodzi pa chingwe. Bwerani mawondo anu pang'ono ndikukoka mapewa anu mmbuyo musanalowetse maziko anu. Kuchokera pa malo awa, kukwapula mkono umodzi mmwamba, kulenga kayendetsedwe ka mawonekedwe pamtunda wa chingwe, ndipo pamene mubweretsanso pansi, mkwapula mkono wotsutsana. Pitirizani kupanga kayendetsedwe kameneka kakuyenda mwamsanga monga momwe mungathere pamene mukupitiriza kulamulira thupi lanu lonse.
2 - Nsonga Zamawawa
Kusunthira kwotsatira ku Mitrea kuwonetsa masewera olimbitsa thupi atatu a Tabata ndi chingwe chowombera. "Taganizirani izi ngati chinthu chimodzi chachikulu," akutero.
Muyambira pamalo omwewo pamene mudayambitsa mafunde osakanikirana-mukugwira mbali imodzi ya chingwe m'dzanja lililonse, miyendo pambali pambali, mawondo akugwa pang'ono, ndi pamtima wapakati-koma nthawi ino mudzamenya manja onse awiri pamwamba pa mapewa anu pamtunda pamene mukukweza matondo anu ndikukwera pa mipira ya mapazi anu. Kuchokera ku malo oterewa, "mudzabweretsa zingwe zonse pansi," Mitrea akuti, pamene mukugwedeza manja awiri pansi. Yambani mwamsanga kusunthira, ndikukwapula manja anu kumtunda pamene mukuwonjezera thupi lanu kuti mupitirize ntchitoyi. Kuti muyambe kuimba, Mitrea akuwonetsa kumvetsera kupuma kwanu, "Tengani zovuta kwambiri pamene mukuwonjezera ndikufika pa zingwe mmwamba, ndi kutuluka kwakukulu pamene mukuwatsitsa."
3 - Mafunde Omwe Akhazikika Pamodzi
Zochita zojambulazo zokha zimagwira kale ntchito yaikulu yowunikira maziko anu, makamaka zakuya, kuthandizira minofu ya m'mimba mwanu. Mafunde a Mitrea omwe amagwiritsa ntchito dzanja limodzi amachititsa mpikisano wokhala ndi mphako ndikukufunsani kuti mukhale ndi malo amodzi pamene mukulimbanitsa pa mkono umodzi ndikuyendetsa mzere wathanzi ndi chingwe cha nkhondo ndi dzanja lanu. Kumbukirani, mudzafunika kuchita masewerawa kumbali iliyonse, choncho malizitsani kukonzekera ndi dzanja lanu lakumanja, kenako musinthe kumanzere kwanu.
Khalani pamalo apamwamba ndi manja anu pansi pa mapewa anu, miyendo yanu yowonjezereka, ndipo thupi lanu likhale ndi mzere wolunjika kuchokera kumutu wanu kupita ku zidendene. Pewani kulemera kwanu kumanzere ndi kumapeto kwa chingwe ndi dzanja lanu lamanja. Kusunga ndodo yolimba, yambani kukwapula dzanja lanu lamanja panja, kenako mkati, kupanga mzere wotsalira, wonga njoka pambali yolondola ya chingwe. Dzanja lanu liyenera kukhala lokwezeka, koma ndi bwino ngati chingwecho chimakhudza pansi. Tengerani zonse musanayambe kusinthana mbali.
4 - Kusintha kwa njoka
Monga momwe Mitrea amagwiritsira ntchito masewera atatu a Tabata, mautumiki atatu otsatirawa ndi abwino kwa Tabata ina kapena njira ina iliyonse yophunzitsa maphunziro. James Shapiro, mphunzitsi wa ku New York City, akuti zinthu zitatu izi ndizo zomwe amakonda kuti apange mphamvu zowonjezera thupi kuti asapange kayendedwe ka plyometric, monga kuponderezedwa. Izi zimapangitsa mphamvu kuphunzitsa anthu omwe sali okonzeka kapena okhoza kuchita zozizwitsa.
Njoka yoyamba yosiyana ndi njoka imakhala yofanana ndi mafunde osuntha. Imani ndi mapazi anu mozungulira patali, mawondo anu ndi chiuno mwakachetechete pang'ono, akugwedezeka mu squat theka, mapewa anu mmbuyo, mumutu wanu mukugwira nawo, mutagwira chingwe chimodzi pa chingwe. Koma mmalo mokwapula manja anu mmwamba ndi pansi, nthawi ino inu mukwapula mikono yonse mmbuyo mozungulira kumbali imodzi musanawombedzeretsenso iwo kachiwiri, kuti chingwe "chiwombane" palimodzi pamene inu mumayambitsa mafunde akutsatira. Pitirizani kuyendetsa mkati ndi kunja kwa nthawi yanu yonse.
5 - Nkhondo Yopambana ku Russia
Mwinamwake mwakhala mukuchita zopotoza ku Russia ndi mankhwala osokoneza bongo kapena mankhwala, koma Shapiro akuwonetsa kuti ntchitoyi imakhala yovuta kwambiri pamene mukuyenera kuyendetsa kayendetsedwe ka chingwe chosasunthika.
Kupanga chingwe cha nkhondo Russian zopotoka, khalani pansi, mawondo anu akuwerama, zidendene pansi. Ikani nokha kotero mathero onse awiri a chingwe ali kunja kwa mchiuno chanu chakumanja. Gwirani mapeto amodzi pamanja, choncho dzanja lanu lamanzere likufikira kudutsa thupi lanu, ndipo manja anu ndi zingwe zikukhudza. Mudzasunga manja anu pamodzi ndi zingwe zikuyenda mozungulira pazochitika zonsezi. Mukakonzeka, khulupirirani pang'ono pamutu mwanu-msolo wanu uyenera kukhala wolunjika. Muwendo wamadzimadzi, mkwapulo zida zomangira manja ndi thupi lanu kotero kuti chingwe chimasinthasintha miyendo yanu kumbali yanu ya kumanzere. Nthawi yomweyo muzikwapula manja anu ndikuyendetsa miyendo yanu kachiwiri, mutenge chingwe kumanja kwanu. Pitirizani kuyendetsa uku kwa nthawi yonseyi.
6 - Zilonda Zopanda Pushup Oblique Zokha
Zochita zomalizira zomwe Shapiro ananena ndi dzanja limodzi-pushup oblique slam. Izi zimakhala zofanana kwambiri poyikira mafunde omwe amatsindiridwa ndi Mitrea, koma kusintha kosavuta kumbali ndi mafunde akutha kumangotentha kwambiri zofuna zanu.
Yambani pamalo apamwamba omwe mwatsatanetsatane ndi chingwe cha nkhondo ndi manja anu pansi pa mapewa anu, miyendo yanu itambasulidwe, ndipo thupi lanu likhale ndi mzere wolunjika kuchokera ku zidendene kupita kumutu. Sungani kulemera kwa mkono wanu pafupi ndi chingwe cha nkhondo, kenaka fikani mkono wanu wosiyana pansi pa thupi lanu kuti mutenge mbali imodzi ya chingwe. Kuchokera pa malo awa, mudzakwapula dzanja lanu kumtunda, kutsogolo kwanu, kenako pansi ndi mphamvu, "akuwombera" chingwe pansi. Mwangomangirira mkono wanu mobwerezabwereza ndikupitiriza. Pambuyo pokonzekera mbali imodzi, sinthasintha malo anu ndikuchita zochitikazo kumbali ina.
7 - Zomveka Zokwiya
Zochitika ziwiri zomalizazi zimachokera kwa Rachel Lucas, mphunzitsi wa Gronk Fitness ku Boston Sports Clubs. Amaphunzitsa mwakachetechete ndi zingwe za nkhondo pamagulu ochizira thupi, koma amakondanso kuwonjezera zingwe pamene akugwira ntchito ndi makasitomala awo omwe amaphunzitsa kuti apereke mofulumira kwambiri wa cardio pakati pa masewera olimbitsa thupi. Ngati mukuyendera dera lanu lochita masewero olimbitsa thupi, kapena mukuyang'ana njira yowonjezerapo kuphunzitsa, mumapanga masekondi 15 mpaka 30 izi zimayenda nthawi zonse mumayendedwe anu.
Kutentha kwakukulu kumakhala kofanana ndi mafunde osakanikirana, koma kukhazikitsa ndi kosiyana kwambiri, kukukakamizani kuti mukhale ndi sumo yochepa pamene mukupanga mafunde osakanikirana. Yambani ndi mapazi anu mochuluka kuposa kusiyana kwam'mbali, zala zanu zazing'ono zinayang'ana panja pa madigiri 45. Bwererani kumbuyo m'chiuno ndipo mudzichepetseni mu sumo. Gwirani chingwe chimodzi cha chingwe mmanja mwawo ndikupanga mafunde osuntha, akukwapula manja anu mmwamba ndi pansi mu njira yotsatizana pamene mukugwiritsira ntchito chingwe chochepa.
8 - 180-Slams Jump Drum
Mwinamwake zovuta zolimbitsa thupi pazndandanda izi, 180 digiri ya kulumpha kulumphira ndi anthu okha omwe angathe kuchita bwino kulumpha.
Imani kotero thupi lanu lasinthidwa madigiri 90 kuchoka kumapeto kwa chingwe, kotero kuti zingwe zikulozera kumanzere kwanu. Ikani mapazi anu mozungulira patali patali. Sewerani pansi ndi kugwira mbali imodzi ya chingwe m'dzanja lililonse, kuti dzanja lanu lamanja lifike kudutsa thupi lanu lonse. Mufuna kusunga manja anu ndi zingwe pamodzi panthawiyi. Imani, ndi kusintha malingaliro anu kotero kuti mapeto a zingwe ali kunja kwa chiuno chanu chakumanzere, mapewa anu ndi mchiuno akuyang'ana kutsogolo, lalikulu ndi mapazi anu.
Mukamayenda mozungulira, imbani mchiuno mwako ndikugwada, ndikudumpha pang'ono musanayambe kukwera mumlengalenga. Pamene mukudumphira mmwamba, muthamange pamutu mwanu pamene mutasinthasintha mapazi anu, m'chiuno, ndi mapewa madigiri 180. Dziko mofewa ndi mawondo anu ndi chiuno mwakachetechete pang'ono, akuyang'anizana mosiyana ndi kumene inu munayambira, ndipo pamene mukuyenda, mutambasula manja anu, mukuwombera zingwe pansi pamene mumadzichepetsera mumalo ena. Yambani mwamsanga mumlengalenga, ndikukweza manja anu kachiwiri pamene mutembenuza thupi lanu madigiri 180 kumbuyo kwanu. Pitirizani ntchitoyi kwa nthawi yonseyi.