Kedu ka esi amalite na mgbat? ah? kwes?r? ekwes??

D? ka o kwes?r?, ? b?r? na ?ch?r? ?kwalite ah? ike g? na ah?ike g?, ? ga-ebu n'obi na-emega ah? ihe d? ka ?b?ch? 5 kwa izu, King Hancock, ACSM-CPT, ?s?s? 2 Onye na-enye ihe ?ga nke ?ma na.NEOU, ?r? nkwanye ah?ike, na-agwa Health. Nke ah? nwere ike ?d? ka nke ukwuu, agbanyegh? ugbu a, ?b?ch? ? b?la agagh? ad? mkpa ka ? sie ike, yana usoro mgbat? ah? g? nwere ike ?b? nke ikpeaz? maka obere ihe d? ka nkeji 30.
Otu esi ach?p?ta oge niile dabere na ah?ike g? na oge ? nwetara, kwa. ? b?r? na ? d? ?h?r? na mmega ah?, d?ka ?m?maat?, malite n'ebumnobi pere mpe, d? ka iji ?kw? z?? 10,000 n'ehihie ma ? d?kar?a ala ?b?ch? ise n'izu. Ma ? b?, ? b?r? na usoro iheomume g? anagh? ekwe ka ?b?ch? mmega ah? 5 kwa izu, mee at?mat? maka ?b?ch? 3 wee mara ma ? nwere ike ime ka klas nd? ah? d?kwuo ?k?.
? ga-ach?kwa ?gbanwe ?d? usoro mgbat? ah? ? na-eme n'ime ?b?ch? ise ah?. ? b?r? na ? nwere ike, mee at?mat? maka ?b?ch? 2 ma ? b? 3 nke ikuku ikuku ma n?r? na-ab?gh? ma ? b? ?b?ch? 3 na ?l? akw?kw? ?k? eletrik.
? b?r? na ? na-eme usoro mgbat? ah? ole na ole maka ogologo izu, ? nwere ike ?gwak?ta ?k? eletrik na ikuku ikuku n'?b?ch? nke otu (chee echiche: jog nkeji 20 nke a na-ah? site n'?z? nke 25 mins nke ag?makw?kw? d? ar?). Ag?makw?kw? c as?s? d? elu (HIIT) ma ? b? usoro mgbat? ah? nke sekit nwekwara ike inye aka belata nl?ghachi n'oge, ?b?lagodi na-enye etiti g? nnukwu ?s?s?, Kristian Flores, CSCS, ?k? eletrik dabere na NYC na nch?kwa nt? oyi, na-agwa Health .
Ma ?b?lagodi na ? b? ihe na-ach?si ike ?t?kwas? obi na nr? ah?ike nke otu ?d? na-adabere n'otu usoro mgbat? ah? d? mma, buru nke a n'uche: ma ? nwere ebumnuche nke mbelata ibu ma ? b? ?l? ?k? eletrik, ya b? isi ihe ?g?nye ag?makw?kw? ikuku na ?d? ar? ma ? b? ?k? eletrik n'ime usoro mmega ah? g?.
Otú ? d?, n'ikpeaz?, otu esi ahazi usoro mgbat? ah? g? na ihe ? na-eme maka usoro mgbat? ah? nke onye ah? na-ab?arute n'?z? zuru oke na ihe ? na-enwe mmas? na ya, Flores na-ekwu. ? b?r? na ? kp?r? HIIT as?, nyefee ya. ? b?r? na ? na-enwe mmas? n'?gba egwu na ?nya igwe, gafere ya. ?ch?ta ihe na-at? g? ?t? na mmega ah? g? ga-eme ka ? na-al?ghachi maka ?s?s? ka ukwuu wee r?p?ta nsonaaz?.

Ihe ? ga-eme maka mgbat? ah? cardio:
Ka any? h? ihe gyms ?kachamara ak?r?ngwa na-eji wuo Mpaghara Cardio!

òtù Obi ?t? America na-at? aro otu nar? nkeji iri ise nke ihe omume d? omimi na-agafegh? oke na-ekwek? n'izu (nke a b? usoro mgbat? ah? ise, nkeji 30), ma ? b? nkeji iri asaa na ise nke jup?tara na ihe omume nd? kwek?r? na izu. ?r? ?r? na ogo a na-enye g? ohere ijide obi obi g? nke ?ma n'otu oge na-enyere g? aka ?l?so ?n?d? d? iche iche d? ka ?r?a shuga ?g?. Na mgbakwunye, ? na-enye g? ohere iweli njirimara na iwe ?k? ma mee ka ah? ike ?kp?kp? g? d?kwuo mma.
? b?r? na ? na-ar? ?r? ?b?ch? 3 n'izu, ihe mgbaru ?s? maka usoro mgbat? ah? nke ikuku ga-akawanye nj?, Hancock kwuru. "Ka ?d? omimi kar?, obere oge nke mgbat? ah?," ka ? na-ekwu. "? b?r? na ? ch?r? eserese ruo ogologo oge, gafere na mbelata omimi."
Kp?mkwem ihe ? na-eme maka ikuku ikuku na-ab?akwa ruo n'ihe ?ch?r? ime, Hancock kwuru. Ma nke a b? ?gba egwu, ?nya igwe, ?gba ?s?, ?r? elu, ma ? b? jiri ?kw? gbagoo na ala steep? nke ?l? condominium g? - ? b?r? na ? na-abawanye ego obi obi g?, ? ga-ab? d? ka ikuku ikuku.
Hancock na Flores kwenyere na kacha akw?kw? nd? akw?kw? nd? na usoro mgbat? ah? siri ike b? HIIT na Tabata. Tabata b? ?d? HIIT siri ike kar?a nke enwere ike mechaa na-enwegh? ma ? b? jiri nha. ? na-ag?nye ?r? ?r? maka sek?nd 20, izu ike maka 10, na ikwughar? maka 8 izugbe.
Nd? na-eme egwuregwu Elite ejirila nkuzi as?s? mmemme c ruo ?t?t? af? iji kwalite ar?m?r? ha n'ozuzu yana na ezi ihe kpatara ya. ? b? ezie na ?kw? na-aga n'ihu na-ab? mgbat? ah? d? elu nke ikuku, c mmemme mm?ta as?s? na-eme ihe ?kw? na-enwegh? ike: ? na-enye onye ? b?la cardio na mmega ah? anaerobic. N'okwu d? iche iche, Tabata na HIIT nwere ike gbaa ab?ba ?k?, welie obi akwara ?bara na njirimara ng?g?, ma wulite ah? ike n'otu oge.
N'ihi na ? na-ar? ?r? siri ike site na usoro mgbat? ah? HIIT, ? nwere ike ?se ?s?s? siri ike n'ime nkeji 25 ruo 30. "Nke kachas? mkpa, ?kwes?r? ?t?ghar? uche na nlebara anya na HIIT ka ? na-ar? ?r? na mb? nke na-eduga g? na mmet?ta ah? na-ad?gh? ah?kebe mgbe nke ah? gas?r? na-enye ?gw?gw? zuru oke nke onwe g? iji deomi mb? nd? ah?," Hancock na-ekwu.

Ihe ? ga-eme maka mgbat? ah? ike:
H? ihe ak?r?ngwa d? na Mpaghara Ike nke gyms ?kachamara?

? nwere ike ime elu, ala, ma ? b? mkpok?ta ah? na-elekwas? anya n'?b?ch? ?z?z? ike g?. Iji nweta uru kachas? na mgbat? ah? ike g?, Flores na-at? aro mgbat? ah? ab?? nkeji 30 nke na-elekwas? anya n'ah? dum ma na-ag?nye mmeghar? ah? - mmega ah? na-ar? ?r? ?t?t? akwara n'otu oge.

"Ka ? na-enwekwu ah? ike, ch?kwuo ?bawanye ?da nke nn?k? g?, nke p?tara ?ba ?ba ar? ejiri na ng?k?ta nke mmega ah?," Flores na-ekwu. ?ga n'ihu na-aga n'ihu n'?z? d? otú a ga-eduga n'inweta ike d? mma na ?mep?ta akwara.
? b?r? na ? nwere ?t?t? ?b?ch? maka ike ma ch?? ?gbaji ya (kar?s?a ma ? b?r? na ? na-ach? ?malite ah? ike), ? nwere ike ?me ?b?ch? elu na ?b?ch? ah? d? ala, nke Hancock na-at? aro.
N'?b?ch? ah? d? elu, chee echiche maka ?kwanye na ?d?r? mgbat? ah?, Hancock kwuru. Ntughar? na-aga n'ihu na-ag?nye ?gba elu, ?p? obi, ma ? b? ijiji obi. Mmega ah? na-ad?kp? g?nyere ah?r?, ?d?r? elu, mgbaka mgbada, na nd? na-egwu mmiri ma ? b? nd? supermen. ? nwekwara ike ?gwak?ta na bicep na triceps mmeghar? ?b?ch? nd? a, Hancock kwuru. Maka ?b?ch? ah? d? ala, chee echiche banyere ime squats, lunges, na mgbat? ah?, d? ka ihe nd? nw?r? anw?, ? na-at? aro.

Kedu ihe d? iche n'etiti igwe Smith na oke efu na squats?

Hack Squat ma ? b? Barbell Squat, Kedu nke b? "Eze nke Ike ?kw?"?

Mgbe ? ga-ezu ike ?b?ch?:

?nye opekata mpe otu ?b?ch? ma ? b? ?b?ch? ezumike d? oke mkpa iji kwe ka etiti g? ka mma na wughachi ya. Hancock na-at? aro ka ? m?? ?gw? ego obi obi g? izu ike (RHR) ka ? nwee ike ?h? mgbe agbakechara g? nke ?ma ma kwadebere iji kwado mgbat? ah? na-esote.
?t?t? nd? na-ah? maka ah?ike na smartwatches ga-egwu ?gw? obi obi wee wep?ta ngh?ta na ?gw? ezumike g?. RHR g? b? ?d? ?n?d? obi obi g? na-ak? mgbe ? n? na nt?r?nd?. ?z? RHR d? ala nke obi obi g? na-esi na-agbap?takwu ?bara na obere mb?. Nke a b? mgbaama p?r?iche nke ? na-ad?wanye mma, na obi mgbawa g? na-esiwanye ike.
? b?r? na ? na-enyocha RHR g? mgbe niile, ? nwere ike ?ma na ? na-an?gide na-abawanye ruo awa ma ? b? ikekwe ?b?ch? ole na ole ka mgbat? ah? d? ike. Nke ah? b? ?b?ch? ? b?la, n'agbanyegh? ma ? b?r? na RHR g? ruru ise d? ka nkeji (bpm) ma ? b? kar?a kar?a RHR g?, mgbe ah?, ? ????ga-emebiga ihe ókè. Were ?b?ch? ezumike ? b?la ?z? wee chere ruo mgbe RHR g? ga-alaghachi na ego ya kwa ?b?ch? tupu ? gawa ?z? na mgbat? ah?.
? b? ezie na ?b?ch? ezumike na-at? aro oge na-enwegh? ?r? site na aerobic na ike, ? nagh? at? aro na ? ghagh? ime n'enwegh? obi ab?? ? b?la. Jiri ?b?ch? izu ike g? maka ?gbaghar? ?f?f?, ?gbat? ma ? b? ime mmeghar? d? nro d? ka ?gafe ng?ng? iji mee ka ?bara g? na-eru, Hancock kwuru.
? na-ekwu, "? d? ka ? na-ar?si ?r? ike na-elek?ta etiti g? ka ? nwee ike ?mep?ta mb? na-eduzi ebumnuche g?, ma ? na-esiwanye ike ma ? b? na ? b?gh? n'ezie, na-ewulite m?z?l? na-ad?gh? ala ala, na-ad? mma, ma ? b? na-ebelata ibu," ka ? na-ekwu. "? d? oke mkpa na ?m? mmad? na-a?a nt? na ah? any?, ? d?kwa oke mkpa nke ? na-agwak?ta ya na ?g?nye ?d? d? iche iche."
? b?r? na ? na-enwe mmas? n'?gba ?s?, ? ga-aga n'ihu na-ad? mkpa ka ? gosip?ta na ?z?z? nkuzi ole na ole. ? b?r? na ? na-enwe mmas? ibuli ibu d? ar?, ? ga-aga n'ihu na-ach? ka ? nweta ego obi mgbawa g? na ikuku ikuku ?z?. "Ah? any? kwes?r? ikwek? n'ihe nd? na-akpata nr?gide, ya mere ? d? oké mkpa ijik?ta ihe nd? na-eme ka ? d? mkpa iji chekwaa etiti ah? na-agbanwe," ka ? na-ekwu.