Olee otú iji bido na ah?ike kwes?r? ekwes??

N'ezie, ? b?r? na ?kwes?r? ?kwalite ?k?l?t? g? na ah? ike g?, ?kwes?r? imezu ihe d? ka ?b?ch? 5, King HCOCK, ?s?s? 2 ?ga nke ?ma naNeu, ?r? na-ah? maka ah?ike, na-ekwu ike. Nke ah? ga - ab?kad? d? ka nke ukwuu ugbu a kar?a kwes?r? ?d? ogologo, ? ga - ab?r?r? ?r? mgbat? ah? g? nwere ike ?b? nke ikpeaz? d? ka nkeji iri at?.
Kedu ka ? ga - esi ch?p?ta na ? nwere ah? ike na oge ? nwetara, kwa. ? b?r? na ? d? ?h?r? iji met?ta obere ebumnuche, d? ka nz??kw? 10,000 na-eme n'ehihie, ehihie kwa izu. Ma ? b?, ? b?r? na oge ? b?la anagh? anabata ?b?ch? 5 kwa ?b?ch? n'izu, ebumnuche ?b?ch? 3 na ?kwa ma ? b?r? na ? nwere ike ?me ka nd? ah? d? ukwuu.
Ghanguzo na-egosi na ? ga-emer?r? ngwak?ta nke ?d? usoro ?r? ? na-eme na ?b?ch? 5. ? b?r? na ? nwere ike, nzube maka ?b?ch? 2 ma ? b? at? nke aerobic ma wep?ta ihe ?z? ma ? b? ?b?ch? at? na ?l? akw?kw? eletrik.
? b?r? na ? na-eme usoro mgbat? ah? oge niile n'izu, ? nwere ike ?k?k?ta ?k? eletrik na aerobic na ?b?ch? nke ?b?ch? ah? (na-ah? na nkeji iri ab?? na ise site na minit 25 Ag?makw?kw? ?m?m? d? omimi CENT (Hiit) ma ? b? usoro sekit na-eme ka ? laghachite n'oge, ? b?r? na ? na-enye g? etiti oge, CSC - nke na-egosi ike ?k? eletrik na onye nkuzi.
Ma d? ka ? na-anwa ?t?kwas? obi na nr? na-eme ka ? b?r? nke na-eme ka ? b?r? nke a na-eme ka ? b?r? nke a, ? b? ihe ga-enyere g? aka ma ? b? na eletrik eletrik ma ? b? eletrik na-emega g?.
N'ikpeaz?, ?z? ? na-eme usoro mgbat? ah? na ihe ? na-eme maka usoro mgbat? ah? na-eme ka ?z? niile ? na-eme ka ihe niile ? na-enwe na-enwekar? ihe ? na-enwe. ? b?r? na ? kp?r? Hiit, gafere ya. ? b?r? na ? na-agba egwu na ?nya isi, na-agafe ya. ? na-at? g? ?t? maka mmega g? ga-eme ka ? na-ab?aghachi ?s?s? ma na-akpata ya.

Ihe ? ga-eme maka ?r? cardiots:
Ka any? lee ihe ak?r?ngwa ?r? ?kachamara na-eji ?l? cardio!

Nd? America obi na-at? aro otu nar? na iri ise nke mita nke morime na-agbanwe agbanwe na izu (nke a b? usoro ?r? mgbat? ah?), ma ? b? iri asaa na ise nke oge izu iri asaa na ise. Na-ar? ?r? na ogo a na-enye ohere ka obi d? g? mma n'otu oge n'otu oge ah? na-enyere g? aka imeri ?n?d? d? iche iche d? ka ?r?a shuga. Na mgbakwunye, ? na-enye ohere iweli uche g? na iwe ma na-emekwa ka ah?ike g?.
? b?r? n '? na-ar? ?r? ?b?ch? 3 n'izu, ebumnuche na usoro mgbat? ah? g? nke ukwuu iji nwee nnukwu ike, Hancock kwuru. ? s?r?, "Omimi d? omimi kar?, ? na-ad? mkp?mkp? oge mgbat? ah?. "? b?r? na ?ch?r? eserese ogologo oge, na-agafe na oke mbelata."
Kpamkpam ihe ? na-eme maka aerobic otu ugboro ?z? na-ab?akwa n'?z? niile ? ch?r? ime, Hancock na-ekwu. Nke a b? ?gba egwu, ?ny?nya, na-agba ?s?, ?r?go, ma ? b? ?kw? elu na ala g? na-akw? ?gw? obi g? mgbe ah?, ? na-abawanye ka automic obi g?.
Hackock na flores kwenyere na usoro ?r? mgbat? ah? kachas? ike na ike d? ike b? Hiit na Tabata. Tabata b? nnukwu ihe egwu nke SEIT nke enwere ike ?mecha ma ? b? na ibu. ? na-ag?nye ar?m?r? maka sek?nd iri ab??, izu ike maka 10, na imeghachi maka af? asat?.
Nd? na-ah? maka nd? na-eme egwuregwu na-eme ka nd? omenkà a na-ag? akw?kw? na ?t?t? af? iji welie ?r? ha na ebumnuche ha. Mgbe ? n? na ?kw? na-aga n'ihu na-enwegh? isi na-enwegh? isi, ag?makw?kw? c prografing na-eme ihe na ?kw? enwegh? ike: ? na-enye cardio cardio na mgbat? nke ? b?la. N'okwu d? iche, Tabata na Hiit nwere ike ire ab?ba, mee ka obi d? peronary na ns?, ma r?? akwara niile n'otu oge.
N'ihi na ? na-ar? ?r? nke na-ar? ?r? mmega ah? siri ike, ?nwegh? ike ?me ihe siri ike na-ese ihe osise na-as? ?s?s? na 25 ruo 30 mins. Hancock kwuru, s?: "Nke kachas? mkpa, ?kwes?r? ?t?ghar? uche na Hiit.

Ihe ? ga-eme maka ike ?r?:
Lee ihe ak?r?ngwa d? na mpaghara ike nke nd? ?kachamara?

You nwere ike ?me ah? d? elu, nke d? ala, ma ? b? ng?k?ta ma ? b? ng?k?ta uche na ?b?ch? ?z?z? g?. Iji nweta ?r? kachas? g? n'?r?, Flores na-egosi mgbat? ah? nkeji iri at? nke na-eme ka ah? dum lekwas?r? anya - na-ar? ?r? na-ar? ?r? na-ar? ?r? ?t?t? m?z?le n'otu oge.

F? aros kwuru, s?: "Ka ? na-enweta ah? ike, ebumnuche ?bawanye olu nke nn?k? g?, nke p?tara ?bawanye ibu ah? eji na ng?k?ta na-eziga mmega ah?. Na-aga n'ihu na-aga n'ihu n'?z? d? otú a ga-eduga g? ike inweta ike d? mma na nke an? ah?.
? b?r? na ?nwere ?t?t? ?b?ch? maka ike ma ch?? imebi ya (kar?s?a ma ? b?r? na ? na-ach? ?me akwara), ? nwere ike ?me ?b?ch? ah? d? elu na ?b?ch? ah? d? ala, nke na-egosi na ha na-egosi.
N'?b?ch? ah? nd? d? elu, chee echiche banyere ?nya ?gb? ma d?p?ta mmega ah?, Hancock kwuru. Pubili na-akpali ego na-ag?nye mkp?chi, uphesgb? mmiri, ma ? b? ijiji obi. K?p?ta mmega ah? g?nyere ah?r?, sere, lat-d?ta, na nd? na-egwu mmiri ma ? b? kar?a. I nwekwara ike ?gwak?ta bicep na triceps na-aga n'?b?ch? nd? a, Hancock kwuru. Maka ogologo ?b?ch? ah?, chee echiche na-eme squats, ?nw?, na omume hande, d? ka nd? nw?r? anw?, ? na-at? aro.

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

Mbanye anatagh? ikike ma ? b? barbell squat, nke b? "eze nke ike"?

Mgbe ? ga-eji oge ezumike:

Ikwe ka ? d?kar?a ala otu oge ma ? b? ?b?ch? izu ike d? oke mkpa ikwe ka etiti g? dabawanye ma wughachi ya. Hackock na-at? aro ka ? na-ag? akw?kw? obi g? (Rhr) ka ? wee nwee ike ?h? mgbe ? gbakere na-agbake iji mee ka mmega ah? na-esote.
Imirikiti nd? na-ah? maka ah?ike na smartwatches ga-egwu egwu na-akw? ?gw? ?gw? obi ma na-esite na ego g?. Uche g? b? ihe at? na-ak? g? na-eti mkpu mgbe ? na-eme nt?r?nd?. Wayz? Rhir d? ala na obi g? na-eme ka ? na-ekunyere ?bara. Nke a b? akara p?r? iche nke ? na-eme ka ah?ike, obi g? na-esikwu ike.
? b?r? na ? na-ach?p?ta rhir g? mgbe niile, ? nwere ike ?mara na ? na-an?gide na-am?ba ?t?t? awa ma ? b? ikekwe ?b?ch? mgbat? ah?. Nke ah? b? kwa ?b?ch?, agbanyegh? na Rhr g? d? ka nkeji ise (BPM) ma ? b? ?z? d? ka ? ga - enwekar?. Were ?b?ch? izu ike nd? ?z? ma chere ruo mgbe Rhr g? na-alaghachi ?gw? kwa ?b?ch? tupu ? na-aga na mgbat? ah?.
? b? ezie na ?b?ch? nt?r?nd? na-enye oge na-enwegh? ?r? site na aerobic na ike, ? nagh? at? aro ka ? ga-enwe obi ab??. Jiri ?b?ch? izu ike g? maka ?f?f?, gbat?r?, ma ? b? na-eme ngaghar? d? nro d? ka ije ije na-agaghar?, Hancock kwuru.
? na-ekwu, s?: "? d? ka ilek?ta etiti g? ka ? nwee ike iwep?ta mb? nd? na-eduzi ebumnuche g?, ma ? b?r? na ? na-agbasi mb? ike, na-eme ka ? d? mma, ma ? b? ?belata ibu," ka ? dabara, ma ? b? na-agbada, "ka ? na-ebelata," ka ? na-ewuli elu, ma ? b? na-agbada, "ka ? na-ewuli elu, ma ? b? na-agbada," ka ? na-ebelata, ma ? b? na-agbada, "ka ? na-ebelata, ma ? b? na-agbada, ma ? b? na-agbada. "? d? oke egwu na ?m? mmad? na-ad?r? uche gaa na ah? any?, ? d? oke mkpa nke ? na-akpalite ya ma g?nyere ?d? d?gas? iche iche."
? b?r? na ? na-agba ?s? ?s?, ? ga-aga n'ihu na ?ch?r? at?mat? na ?z?z? ole na ole. ? b?r? na ? na-eweli oke ibu, ? na-aga n'ihu iji nweta coronary g? na-akw? ?gw? maka autobic. ? s?r?, "Ah? any? kwes?r? ime ka nd? na-akpata nr?gide, n'ihi ya, ? d? mkpa ijik?ta nd? na-emegide nd? na-emej? iji chekwaa mgbanwe ah?.