As your stamina improves, your ‘sprints’ can be faster or done up hills to intensify the workout. Just make sure you perform three sprints each time.
当你的耐力有所提高之后,你可以提高“冲刺”的速度或者在斜坡上冲刺,以加强运动的强度。一定要确保每次运动中有三次冲刺。
Stair climbing
爬楼梯
A great activity for bottom and leg toning which intensifies the health benefits of jogging by forcing your body to work against gravity.
爬楼梯是一项极好的运动,能够锻炼你的臀部肌肉和腿部韧带,在慢跑之后爬楼梯能够通过迫使身体对重力做功加强健身的效果。
Find a stairwell in a building with at least four full floors. Ensure your whole foot lands on each step and walk back down during recovery periods.
在一个建筑物理找到一段有四阶台阶以上的楼梯。保证你的脚总是完全踏在台阶上了,接着退下来、作为舒缓运动。
After a gentle warm-up, sprint hard up the stairs as fast as you can for 20 (building to 30) seconds, then slowly recover as you walk back down. Repeat three times.
在温和的热身运动之后,以你能达到的最快的速度冲上楼梯,时长约为20-30秒,接着慢慢走下来以恢复。
Cycling
骑自行车
Build intensity into the ride by intermittently switching to a higher gear and cycling very hard uphill for three 20 and then 30-second bursts.
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