Yuav Ua Li Cas Feem Ntau Ntawm Koj Cov Kev Sib Tw Sprint Ua Haujlwm

Zoo Siab

• Siv Txoj Cai ntawm 15
• Tsim kom muaj sijhawm txaus rov qab
• Txav Mus
• Ntsuam xyuas rau

Kev qhia luv luv ua rau cov calories thiab tsim cov leeg. Yog tias koj tab tom ua koj lub sijhawm ntawm kev khiav lossis treadmill, txawm li cas los xij, kev siv zog los ntawm kev hais tau yooj yim dua li ua. Ntawm no, tawm dag zog tus kws kho mob lub cev William Smith thiab Keith Burns muab cov lus qhia rau ua kom feem ntau ntawm koj qhov kev sib tw, yog li koj tuaj yeem sau tag nrho cov txiaj ntsig zoo ntawm HIIT kev qhia.

Siv Txoj Cai ntawm 15

Tom qab thawj 15 mus rau 30 vib nas this ntawm tag nrho-tawm lub sijhawm, lub cev feem ntau nkag mus rau hauv lub xeev ib nrab hypoxic, uas cov leeg tsis tau txais oxygen txaus, kev ua tau zoo pib txo qis, thiab lactate (uas ua rau koj mob tom qab koj workout. ) txhim tsa, Smith hais. Txhawm rau qhia koj lub cev kom siv cov pa oxygen ntau dua, pib nrog 15-thib ob sib nrug thiab ntxiv 15 vib nas this txhua lub sijhawm koj tawm dag zog kom txog thaum koj ntaus ib feeb. (Related: Qhov no 15-feeb Treadmill Speed ​​Workout Yuav Muaj Koj Nyob Hauv thiab Tawm Ntawm Qhov Chaw Ua Si hauv Flash)

Tsim kom muaj sijhawm txaus rov qab

Lub hom phiaj rau qhov sib piv 1: 4: Yog tias koj lub sijhawm sib tw khiav yog ib feeb, koj txoj kev taug rov qab los yog khiav yuav tsum yog plaub. Zoo li ntau? "Nws yuav siv sij hawm ntev rau lub cev los npaj rau kev thawb tom ntej," Burns hais. "Txwv tsis pub, cov kev sib tw hauv qab no yuav raug cuam tshuam." Thiab tsis txhob mus nyuaj heev thaum koj yuav tsum tau rov qab los. Koj yuav tsum muaj peev xwm hais tau ib kab lus tag nrho, Smith piav qhia. Koj tsis slacking; koj tab tom tso koj lub cev kom ua tiav lub sijhawm ua haujlwm. (Ntau dua ntawm qhov kev ceeb toom, nrhiav seb vim li cas kev rov zoo tsuas yog ib qho tseem ceeb raws li kev tawm dag zog.)

Txav Mus

Thaum koj tau tso tseg kev tawm dag zog, koj lub cev tseem tsis khoom siv cov pa ntxiv, rov tsim koj cov leeg, thiab rov ua nws cov khw muag roj-txhua yam uas hlawv calories. (Koj tau hnov ​​​​qhov no hu ua "cov nyhuv tom qab hlawv.") Txhawm rau pab cov txheej txheem, taug kev ob peb feeb, ncab koj cov leeg, thiab sawv ntsug thiab txav mus rau txhua 30 mus rau 60 feeb rau ob peb teev tom ntej. Smith hais tias "Qhov no tso cai rau koj cov leeg kom rov zoo," Smith hais.

Ntsuam xyuas rau