Uhlelo nokusebenza kokuqeqeshwa kwe-HIIT kokushiswa kwamafutha

Ukuzivocavoca kwe-Hiit - kuyini? Lokhu kuqeqeshwa kuzokuvumela ukuthi wehlise amakhilogremu athe xaxa futhi uqinise umzimba wakho ngesikhathi esifushane kakhulu. Lo mbhalo uchaza umongo wokuqeqeshwa, izinzuzo zawo ngaphezu kwabanye, futhi unikezela nangesethi yokuzivocavoca.

Ukuzivocavoca kwe-Hiit - kuyini?

Ukuzivocavoca kweHiit noma i-HIIT kumelela ukuqeqeshwa kwesikhawu esiphakeme. Le ndlela isuselwa kokusemqoka kokusebenza okufushane kakhulu nezikhathi ezinzima kakhulu.

Isibonelo sokuqeqeshwa kwe-HIIT: kungakapheli ikota yehora, kwenziwa inhlanganisela equkethe ama-sprints amasekhondi ayi-15, ukuhamba ngamandla imizuzu eyi-10-15.

Kunezinketho ezimbili zokuqeqeshwa kwe-HIIT: i-cardio noma i-aerobic namandla noma ukuqeqeshwa kwe-anaerobic.

Izimiso eziyisisekelo zokuqeqeshwa kweHiit

Uhlelo olukhulu lokuqeqesha lubandakanya izinhlelo ze-5-15. Kuyadingeka ukuqala ukuzivocavoca ngokuzifudumeza, bese uqeda nge-hitch.

Izimiso eziyinhloko ze-HIIT zifaka:

• ukubalwa komthwalo ongaba khona kusekelwe ekukhawulweni kwenhliziyo okulinganiselwe. Isilinganiso senhliziyo esiphezulu = 207- (07 * yobudala). Ngokuya ngemizwa yakho, kungenzeka ukunquma ukushaya kwenhliziyo esikhathini esilula nesinzima, kepha kungcono umqeqeshi akwenze lokhu;
• kulabo abasanda kuqala, isilinganiso sokuvivinya okunzima kuya kokulingene ngu-1: 3. Bese, ngokuhamba kwesikhathi, ubude besigaba esinzima buyanda futhi nesikhathi sokutakula siyancipha;
• ngaphambi kokuqeqeshwa, ungadli ukudla okuqukethe i-L-carnitine (ikhofi, ushokoledi, izishisi ezinamafutha). Zandisa inani lokushaya kwenhliziyo futhi zikhuphule umfutho wegazi, ongathinta impilo;
• ngesikhathi sokuqeqeshwa, kungavunyelwe ukuphuza iziphuzo zemidlalo eziqukethe ama-carbohydrate asheshayo;
• ngemuva kwekilasi kungcono ukugeza kunokuya ku-sauna noma kubhavu;
• ukuzivocavoca okunamandla kuyaphikisana nokudla okune-carb ephansi.

Ubuhle nobubi

Izinzuzo eziyinhloko zokusebenzisa i-Hiit yilezi:

• Isikhathi esincane sichithwa emakilasini. Ucwaningo lukhombisa ukuthi isikhawu semizuzu emine se-HIIT sisebenza ngempumelelo eyi-10% kunokusebenza. Emaminithini ayi-16 ukuqeqeshwa, ungathola imiphumela engcono kunokuthi ugijime izikhathi ezi-3 ubude.
• Isebenzisa amakhalori amaningi. Ukusebenza kwe-HIIT kusha ama-calories angaphezu kwangu-6 kuye kwangama-15% kunokuvivinya umzimba okujwayelekile. Ingxenye eyodwa yamakhalori isetshenziswa ngesikhathi sokuzivocavoca kanti enye ngesikhathi sokusebenzisa oksijini ngokweqile ngemuva kokuzivocavoca. Njengoba ukuqeqeshwa kwe-HIIT kukhulu, ngemuva kwayo umzimba kufanele wenze umzamo wokululama. Lokhu kudinga ukusetshenziswa kwamandla okwengeziwe, kulokhu, ama-calories ashiswa amahora ambalwa ngemuva kokuzivocavoca.
• Ukusebenza kwezemidlalo kuba ngcono. Lokhu kuqeqeshwa kusetshenziselwa ukwandisa isivinini, ubugagu, amandla.
• Ukutholakala. Kunezinhlelo zokuqeqeshwa ezikhethekile zezimo zasekhaya. Ukuqeqeshwa kwe-HIIT akudingi noma iyiphi enye imishini ekhethekile.

Phakathi kokubi kokuqeqeshwa kwe-HIIT, kufanelekile ukugqamisa:

1. Ukuzinikela okugcwele komzimba kuyadingeka kuze kube ukukhathala okuphelele. Akuwona wonke umuntu ongamelana nomthwalo omkhulu kangaka. Abaningi abakulungele ukunikela ngakho konke okusemandleni abo ukuze behlise amakhilogremu ambalwa.
2. Kukhona ingozi ethile. Ukuvivinya umzimba ngokweqile kokuqala kungadala isifo esihambisana nokubhujiswa kwemisipha yamathambo. Ukugwema lokhu, umthwalo kufanele wenyuswe kancane kancane. Futhi, ngaphansi kwengcindezi enkulu, ingozi yokulimala iyanda.
3. Umzimba uthatha isikhathi eside ukululama. Isikhathi esincane sokutakula amahora angama-24 phakathi kokuzivocavoca.
4. Ithuba lokuphazamiseka kwamahomoni. Lapho uzivocavoca ngokusebenza kahle okukhulu, ukukhiqizwa kwenqwaba yamahomoni kuyanda: i-testosterone, i-endorphin, i-cortisol nezinye. Imithwalo emikhulu ingukucindezeleka komzimba, futhi lapho kunezelwa ezinye izimo ezicindezelayo (ukucindezeleka ngokomzwelo, ukucindezeleka emndenini), kuba nengozi yokungasebenzi kahle kwe-adrenal gland, okuholela ekuwohlokeni, ukuphazamiseka kokulala neminye imiphumela engemihle.

Yini ephumelela kakhulu ekwehliseni isisindo - i-Hiit Workout noma i-cardio?

Izifundo eziningana zikhombisile ukuthi ukuqeqeshwa kwe-HIIT kusebenza kakhulu ngokuya ngesisindo kunokuvivinya umzimba okulingene. Ngemuva kokuzikhandla okukhulu, umzimba udinga amandla amaningi ukuze ululame, ngenxa yalokhu, kudliwa amakhalori amaningi.

Kodwa-ke, ucwaningo luye lwabonisa nokuthi ukuqeqeshwa kwe-HIIT kunezinzuzo ezimbalwa kuphela kune-cardio. Lokhu kungenxa yokuthi i-HIIT idinga umzamo omkhulu nobuhlungu, okungewona wonke umuntu ongakwenza.

Kulabo abangenaso isikhathi esiningi, i-HIIT iyimiphumela emihle kakhulu, kanti kokunye, izivivinyo ze-calio ezinempilo zifanelekile, ezinendlela ende yokuncipha, kepha ephephe kancane.

Ngakho-ke, konke kuncike kokuthandayo. Into esemqoka ukuthi izivivinyo aziyona ingozi empilweni futhi azibangeli imizwa emibi.

Isethi yokuzivocavoca kokusebenza kwe-Hiit

Ukuzivocavoca kufanele kwenziwe izikhathi ezingama-3-4 ngesonto imizuzu engama-30. Awukwazi ukuphumula phakathi kokuzivocavoca umzimba. Ukuphumula kungenzeka phakathi kwemibuthano imizuzu emi-2.

Uhlelo lokuqeqeshwa kwe-HIIT luqukethe:

• ukufudumala;
• ingxenye enkulu;
• hitch.

Njengokuzifudumeza, ungenza:

• ukuzungeza emajoyini wezitho, isinqe kuzo zombili izinkomba izikhathi eziyishumi;
• squats ukujula izikhathi eziyishumi;
• ukweqa okuphezulu izikhathi eziyishumi.

Umjikelezo wokuqala wokuzivocavoca wenziwa ngaphandle kokuphumula:

1. Squat gxuma. Isikhundla sokuqala: hlala phansi ngamathanga akho afane naphansi, beka izingalo zakho emzimbeni. Yeqa phezulu, welula izingalo zakho phezulu. Buyela endaweni yokuqala. Phinda kuze kube izikhathi ezingama-25, kuya ngokulungiselela.
2. Ukucindezela ama-triceps. Hlala onqenqemeni lwesihlalo. Phumula izandla zakho esihlalweni. Yehlisa izinkalo zakho ukuze zibe nesisindo. Phumula izinyawo zakho phansi. Yenza ama-push-up aguqukayo, ugoba izindololwane zakho ngemuva kwakho. Phinda izikhathi ezingama-20.
3. Plank gxuma. Thatha isikhundla sepulangwe: isikhundla sokulala, ukuphumula ezinyaweni nasezintendeni. Yenza ijezi ngemilenze yakho phambili nezinyawo zakho phansi. Phinda izikhathi eziyi-10-20.
4. Ukubhukuda. Lala phansi ngesisu. Izingalo nemilenze kulingisa ukuhamba kwababhukudi imizuzwana engama-30-60. Ijubane kufanele lenyuke kancane kancane.
5. A gxuma ngokunwebeka kanyekanye izingalo. Sukuma uqonde izandla zakho ezinhlangothini zakho. Jump, ngenkathi usakaza imilenze ezinhlangothini bese ujoyina izingalo ngaphezulu kwekhanda. Buyela endaweni yokuqala. Phinda imizuzwana engama-30 kuye kwangama-60.

Ngemuva kokuqeda umbuthano owodwa, udinga ukuphumula imizuzu emi-2, bese uphinda umbuthano amahlandla ama-2 ngaphezulu. Bese kwenziwa i-hitch.

Uhlelo lokuzivocavoca lwe-Hiit lokushisa amafutha - isibonelo

Lolu hlelo lwesampula kufanele lwenziwe kathathu ngesonto. Kubandakanya izingxenye ezimbili: amandla kanye ne-metabolic. Ukuqeqeshwa kwamandla kwenziwa ngoMsombuluko nangoLwesihlanu, umzimba ngoLwesithathu.

Ukulungiselela ukuqeqeshwa

Ngaphambi kokuqala ukujima, kufanele uyilungiselele:

1. Kuhle ukuthatha ikhefu emsebenzini owedlule.
2. Lungiselela ngokomzwelo ukujima okulandelayo.
3. Ungathatha ukudla amahora amathathu ngaphambi kwekilasi.
4. Emaminithini angama-20. ngaphambi kokuqala ukuvivinya umzimba, kufanelekile ukuphuza ingilazi eyodwa yesiphuzo sezithelo, i-compote noma ukhokho.

Kulungele

Ukuzifudumeza kuqukethe izivivinyo ezintathu. Inguquko isuka kokunye iye komunye kufanele yenzeke ngaphandle kokuphazamiseka.

Le yindlela imibuthano emithathu eyenziwa ngayo:

• Izikwele. Sukuma ume uqonde, izinyawo zihlukaniswe ububanzi behlombe, izingalo zolulelwe phambili ezingeni lehlombe. I-squat ngangokunokwenzeka, udonsela i-pelvis yakho emuva futhi ugcine umqolo wakho uqonde. Bamba umzuzwana bese ubuyela endaweni yokuqala. Phinda izikhathi ezingama-20.
• Ukuzivocavoca Okushaqisayo. Beka izinyawo zakho ububanzi behlombe ku-projectile. Bamba izibambo. Izintende kufanele zibhekane. Donsela izibambo ezinhlangothini. Kulokhu, emuva kufanele kube yisicaba, futhi izindololwane kufanele zicindezelwe ngokuqinile emzimbeni. Buyisela izandla zakho emuva. Phinda izikhathi ezingama-20.
• Ukugxuma. Beka izinyawo zakho eduze komunye nomunye. Amadolo awaqinisile. Bamba izandla zakho sengathi kunentambo kuzo. Izintende zibheke phezulu. Gxuma sengathi ungaphezu kwentambo imizuzwana engama-45.

Isigaba samandla

Ingxenye yamandla isebenza ukukhuthazela kwemisipha:

1. Izikwele. Izinyawo ububanzi bamahlombe zihlukaniswe. Thatha i-kettlebell enesisindo esisuka ku-12 kuye ku-18 kg. I-projectile kufanele ibe sesifubeni nezindololwane zikhombe phansi. Yehla ngangokunokwenzeka, ngenkathi izindololwane endaweni ephansi zithinta amathanga angaphakathi. Buyela endaweni yokuqala nge-jerk. Kuyadingeka ukwehla kancane, futhi ukhuphuke ngokushesha. Phinda izikhathi 10-12.
2. Umugqa We-Dumbbell. Ungazendlale izinyawo zakho kabanzi. Ncika phambili. Thatha i-projectile ngesandla sakho sokudla (isisindo 6-10 kg). Donsela igobolondo eceleni. Indololwane isondele emzimbeni. Phinda izikhathi eziyi-8-10. Shintsha izinhlangothi.
3. Ibhayisikili. Lala ngomhlane. Dabula umhlane nemilenze yakho phansi. Izandla zingemuva kwezindlebe. Ukuqondisa i-abs yakho, letha indololwane yakho yangakwesokudla edolweni lakho lesobunxele. Ngemuva kwalokho ushiye indololwane uye edolweni langakwesokudla. Qhubeka amasekhondi angama-20

Ingxenye ye-metabolic

Ukuzivocavoca kwenziwa ngokushesha okukhulu ngangokunokwenzeka:

• Traster usebenzisa i-projectile. Thatha amagobolondo anesisindo esisuka ku-4 kuye ku-6 kg. Sukuma uqonde, izinyawo zihlukaniswe ububanzi behlombe. Bese ungena ku-squat, bese uvuka, ngenkathi uphakamisa izingalo zakho ngama-dumbbells ngaphezulu kwekhanda lakho. Bese izingalo ziwela emahlombe. Phinda izikhathi eziyi-15.
• Ungena epulatifomu. Yima phambi kwesiteji sesinyathelo. Beka unyawo lwakho lwesobunxele emsamo. Izandla zisokhalweni. Khuphuka ukuphakama ngokuqondisa umlenze wakho osekelayo.
• Ukugcizelelwa kunamanga, ukugcizelela kungukuphanga. Ukuze squat. Izintende phansi. Yeqela endaweni yokulala. Buya. Phinda izikhathi eziyi-8.

Qedela ukuzivocavoca nge-hitch.

Izibuyekezo zokwehlisa isisindo somzimba

Phakathi kokubuyekezwa kokusebenza kokusebenza kwe-HIIT kukhona:

Ukuzivocavoca okunjalo kuyabiza, kuyasebenza futhi akusidli isikhathi.

USvetlana, oneminyaka engama-25

Ukusebenza kwe-HIIT kuyasebenza ekwehliseni isisindo. Angitholanga maphutha. Ekuqaleni kwakunzima kakhulu, ngangicabanga ukuthi angikwazi ukululeka. Kepha kungisebenzele !!! Njengomphumela - khipha ama-5 kg ​​ngenyanga!

U-Elena, oneminyaka engama-40

Basiza ukuqinisa umzimba ngempela. Ncoma wonke umuntu. Kepha noma kunjalo, qaphela, kubaqalayo ngikweluleka ukuthi uzame i-cardio kuqala, bese udlulela ku-HIIT.

USamira, oneminyaka engama-30 ubudala

Ukuzivocavoca umzimba kukusiza ukuthi wehlise isisindo ngendlela efanele nangesikhathi esifushane. Phakathi kwamaphutha, umuntu angaveza ingozi yokulimala. Ngalimala emlenzeni ngesikhathi sokuqeqeshwa, ngachitha isikhathi esiningi ngilulama.

UMargarita, oneminyaka engu-18

Umzimba uyafakwa embossed bese upontshwa phezulu. Amandla nokukhuthazela aqeqeshiwe. Kepha labo abangakaze badlale ezemidlalo kudingeka baqaphele. Ukuzivocavoca okunzima kakhulu kwabaqalayo.

U-Alexandra uneminyaka engama-20

Ukusebenza kwe-HIIT kuzokuvumela ukuthi wehlise wonke amakhilogremu angeziwe ngesikhathi esifushane, uthuthukise amandla nokukhuthazela. Into esemqoka ukubuka izindlela zokuphepha ukuze ungalimali.

Bukela ividiyo: No Equipment INTENSE FULL BODY CRUSHER - HIIT WORKOUT I no repeat I stronger together (Novemba 2024).