ʻO ka hoʻomaʻamaʻa ʻana i nā alapiʻi momona

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Makemake ʻoe e kiʻi i ka cardio ʻoi loa a me nā lako ikaika ma nā wahi āpau? Lawe i kāu hoʻolālā i ke one, nā ʻanuʻu, a me nā puʻu e hoʻonui i kou puhi a me ke kani i ka manawa liʻiliʻi.

ʻAʻole nā ​​hana i ke alapiʻi e kīkiʻi wale i kāu pū, paʻa lākou e like me ka mea ʻē aʻe. Ke hele wāwae ʻoe a holo paha ma ka honua pālahalaha, ke hiamoe nui nei kāu mau glute. ʻO ka wā ia ʻoe e ʻeli ai a piʻi i ke ahi lākou. ʻO ia ke kumu o ka piʻi ʻana i ke alapiʻi e hoʻopau i nā 953 calories i kēlā me kēia hola. No ke ahi like ma ka ʻili pae, pono ʻoe e paʻa i kahi sprint holoʻokoʻa. (E hoʻolilo i kāu Stairwell i kahi mīkini kuni momona.)

He aha nā mea e pili ana i nā alapiʻi, i ʻōlelo ʻia ʻo Brandon Guild, he mea hoʻomaʻamaʻa no Fulcrum Fitness ma Portland, Oregon, ʻo ia kahi pae pae pālahalaha o kēlā me kēia ʻanuʻu e hoʻopiʻi iā ʻoe me kāu midfoot ma mua o ka popo o kou wāwae. "Hoʻohana ʻoe i kou wāwae holoʻokoʻa, ʻaʻole kāu bipi keiki wale nō, e hoʻokuke aku," wahi āna. Me he mea lā ke hana nei ʻoe i kahi lunge a me kahi rep ma ka mīkini kaomi wāwae me kēlā me kēia ʻanuʻu. ʻOi loa kēlā o ke kūpaʻa keu me kāu burn.

Eia kekahi, inā e hana ʻoe i ʻelua mau ʻanuʻu i ka manawa, ʻokoʻa kou mau ʻiʻo-ʻo ia hoʻi, e hana ana-ma kahi ākea ākea, wahi a Lewis Halsey, Ph.D., he physiologist hoʻoikaika kino ma ke Kulanui o Roehampton ma Lākana. "I kēia manawa, ʻoi aku ka maikaʻi o nā kaʻi pōkole i koi lākou i ka hoʻoneʻe ʻana i nā mākala wikiwiki," wahi a Halsey. I nā huaʻōlelo ʻē aʻe, ke kāpae ʻana i kahi ʻanuʻu e koi ai i ka mana hou aku, hiki ke hoʻomaikaʻi i kou ahonui, a ʻo ke kuʻi ʻana i kēlā me kēia ʻanuʻu koi i ka wāwae wikiwiki, i hiki ai iā ʻoe ke kamaʻilio. ʻO ia ke kumu i hoʻokomo ai mākou i nā ala ʻelua i kēia hana maʻamau-me kekahi mau mea hoʻoikaika e kōkua iā ʻoe e lawe i kāu toning i kahi pae aʻe.

A no ka mea ʻoi aku ka paʻakikī o nā ʻanuʻu i nā mea a pau āu e hana ai, ʻaʻole pono ʻoe e hoʻolaʻa i kahi ton o ka manawa iā lākou e ʻike i nā hopena. ʻO nā wahine i hele i luna a i lalo i nā ʻanuʻu no 10 mau minuke i ka lā ʻelima mau lā o ka pule i hoʻomaikaʻi i ko lākou VO2 max (kahi ana o ke olakino) e 17 pākēneka i loko o ʻelua mau mahina, e like me kahi noiʻi i ka ʻO British Journal of Sports Medicine.

Pehea e holo ai:

1. Pono ʻoe ma kahi o hoʻokahi lele me nā kaupae he 10. Pono kou wāwae holoʻokoʻa ma kahi hehi wāwae, wahi a Halsey. E maʻalahi kēia i ka neʻe wikiwiki ʻana i ka wā o ka holo ʻana a hāʻawi iā ʻoe i kahi lumi e lawa ai ka neʻe ʻana o ka ikaika.

2. ʻO ke kīpale kī kekahi. E hoʻopaʻa māmā i ke kaʻaahi waho ma ke ala i luna a i lalo a hiki i kou kino a me kou lolo i ka neʻe ʻana, ʻōlelo ʻo Halsey. Hiki iā ʻoe ke lālau iā ia ke luhi ʻoe.

3. Hiki paha ke ʻoi aku ka ikaika o nā alapiʻi Carpeted ma mua o nā keiki ʻole, no laila mai hōʻemi i nā lele i loko. Hāʻawi lākou i kahi ʻoluʻolu no kou mau lima i ka wā o kaomi a me nā kūpenu, wahi a Halsey.

ʻO kāu hana ʻanuʻu

E hoʻopau i nā mea ʻoi aku ka nui a paʻa i nā mākala me kēia papa hana he 32 mau minuke i hana ʻia e ka mea hoʻomaʻamaʻa ʻo Brandon Guild.

0 a 3 mau minuke

Hoʻomehana me kahi jogging maʻalahi i lalo a i lalo. E mālama i kou poʻohiwi i hope a i lalo, a hoʻāʻo e nānā pololei i mua ma mua o kou mau wāwae.

3 a 6 mau minuke

Hana i 10 reps i kēlā me kēia neʻe ma lalo. E hana hou i ke kaapuni i nā manawa i hiki iā ʻoe.

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