HIIT: ndi chiyani, maubwino ndi momwe mungachitire kunyumba

Zamkati

• Ubwino wa HIIT
• Momwe mungapangire masewera olimbitsa thupi a HIIT
• HIIT kunyumba
• 1. Wopanda
• 2. Burpee
• 3. Kulumpha Jack
• 4. Kuthamangira pamalopo ndikukwera kwamondo

HIIT, yemwenso amadziwika kuti Mkulu mwamphamvu Interval Training kapena maphunziro apamwamba kwambiri, ndi mtundu wa maphunziro omwe amachitika ndi cholinga chofulumizitsa kagayidwe kake, motero, kulimbikitsa kuwotcha mafuta, kuphatikiza pakuphunzitsanso komwe kumalimbikitsa kukonza kwa thupi.

HIIT imatha kupereka zotsatira zambiri munthawi yocheperako maphunziro chifukwa zolimbitsa thupi ziyenera kuchitidwa mwamphamvu kwambiri. Kuphatikiza apo, ndikofunikira kuti maphunziro azichitidwa motsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi, kuti achepetse chiwopsezo chovulala, ndipo ndikofunikira kuti munthuyo atsatire chakudya choyenera kuti akwaniritse cholingacho, chifukwa mwanjira imeneyi ndizotheka kupeza bwino zotsatira ndi zabwino zambiri.

Ubwino wa HIIT

Kuti mukhale ndi maubwino a HIIT, ndikofunikira kuti munthuyo azilemekeza nthawi yopuma komanso yochita ndikuchita zochitikazo kawiri pamlungu. Ubwino waukulu pantchito zamtunduwu ndi:

• Kuchuluka kagayidwe;
• Kukonda kuwotcha mafuta, kuchepetsa kuchuluka kwa mafuta amthupi;
• Kulimbitsa thupi;
• Kupititsa patsogolo mphamvu zamagetsi;
• Nthawi zonse kuthamanga kwa magazi;
• Kuchulukitsa kwa oxygen.

Kuphatikiza apo, monga zochitika zina zakuthupi, HIIT imalimbikitsanso munthu kukhala wosangalala, imawonjezera nkhawa, imapatsa mphamvu kupilira kwa minofu, imachepetsa kupsinjika ndi nkhawa komanso imalimbikitsa kulimbitsa chitetezo chamthupi. Phunzirani za maubwino ena olimbitsa thupi.

Momwe mungapangire masewera olimbitsa thupi a HIIT

Maphunziro a HIIT amatha kusiyanasiyana kutengera zomwe munthuyo akufuna, chifukwa chake kuchuluka kwa ma seti ndi nthawi yoperekera ndi kupumula zitha kukhala zosiyana. Nthawi zambiri, zimawonetsedwa kuti zolimbitsa thupi zomwe zimachitika mwamphamvu kwambiri ziyenera kuchitidwa kwa masekondi 30 mpaka 1 miniti kenako munthuyo ayenera kupumula nthawi yomweyo, yomwe imatha kukhala chabe, ndiye kuti, kuyimitsidwa, kapena kugwira ntchito, momwemonso zolimbitsa thupi zimachitika koma mwamphamvu kwambiri.

Zochita za HIIT ziyenera kuchitika motsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi, chifukwa ndikofunikira kuti zizichitidwa pamlingo woyenera wa mtima, womwe uli pakati pa 80 mpaka 90% pafupipafupi kwambiri, momwemo thupi limayenera kutenga zambiri mpweya wochita ntchitoyi, zomwe zimapangitsa kuti thupi liwonjezeke. Ngakhale kuti imagwiritsidwa ntchito kwambiri pamaphunziro a aerobic, makamaka kuthamanga ndi kupalasa njinga, HIIT itha kugwiritsidwanso ntchito pochita masewera olimbitsa thupi a anaerobic, monga masewera olimbitsa thupi.

Kuphatikiza apo, HIIT itha kugwiritsidwa ntchito pophunzitsira bwino, momwe masewera olimbitsa thupi amagwirira ntchito minofu yonse nthawi imodzi, kuchitidwa mwamphamvu kwambiri ndikukonzanso mawonekedwe athanzi. Mtundu wina wa masewera olimbitsa thupi omwe amagwiritsa ntchito maziko a HIIT ndi mtanda, chifukwa malingalirowa amachitika mwamphamvu pakusinthana kwakanthawi kantchito ndi kupumula, ndipo cholinga chake ndi kukonza mphamvu yamatenda amthupi komanso kulimbitsa thupi. Dziwani zambiri za mtanda.

HIIT kunyumba

Ngakhale amachitirako masewera olimbitsa thupi, HIIT itha kuchitidwanso kunyumba, bola ngati ingayendetsedwe bwino ndi akatswiri azolimbitsa thupi, popeza izi ndizotheka kuchepetsa ngozi zovulala.

Kunyumba, ndizosangalatsa kuchita masewera olimbitsa thupi omwe amachitidwa ndi kulemera kwa thupi lomwe, monga squats, zoimbira, kulumpha ma jacks ndikuyenda patsamba, mwachitsanzo. Kuti mupeze maubwino, ndikofunikira kuti zolimbitsa thupi zikuchitika mwamphamvu ndipo ntchito ndi nthawi yopuma zimalemekezedwa. Chifukwa chake, zina mwazochita zomwe zingachitike ndi izi:

1. Wopanda

Squat ndi masewera olimbitsa thupi omwe amatha kuchitidwa mosavuta kunyumba mwamphamvu kwambiri. Kuti muchite squat moyenera, muyenera kukhazikitsa mapazi anu moyang'ana kutsogolo, m'lifupi mwa phewa ndikuchita mayendedwe, ngati kuti mukhala pampando kapena pa benchi.

Kuti muwonjezere kulimbitsa thupi, ndikofunikira kuti munthuyo abwerezabwereza pamasekondi 30, mwachitsanzo. Kenako, muyenera kupumula nthawi yofananira ndikubwereza zochitikazo, kuyesera kuchita squat yofanana ndi kale.

2. Burpee

Burpee ndichinthu chophweka chomwe chimachitika kunyumba osagwiritsa ntchito zida. Ntchitoyi imakhala ndi kuyenda mwachangu kugona ndi kudzuka, ndikofunikira kulabadira momwe mungadzukire kuti pasakhale chiopsezo chovulala, tikulimbikitsidwa kuti tizichita pafupifupi masekondi 30 mpaka 1 miniti, kupumula nthawi yomweyo ndikubwereza zolimbitsa thupi.

Chifukwa chake, kuti achite masewera olimbitsa thupi, munthuyo ayenera kuyimirira ndikutsitsa thupi pansi, kupumitsa manja ake pansi ndikuponyanso mapazi kumbuyo. Kenako, munthuyo ayenera kukhala pansi ndikunyamula pansi, ndikulumpha pang'ono ndikukweza manja awo m'mwamba. Ndikofunika kuti ntchitoyi ichitike mwachangu komanso mosalekeza, koma osataya mayendedwe ake.

3. Kulumpha Jack

Ntchitoyi, yomwe imadziwikanso kuti kulumpha jacks, Zimathandiza kuwonjezera kugunda kwa mtima, pokhala masewera olimbitsa thupi a HIIT. Kuti achite zodumphadumpha, munthuyo ayenera kuyimirira atatseka miyendo ndi manja moyang'ana ntchafu kenako ndikutsegula ndikutseka miyendo nthawi imodzimodziyo kuti mikono ikwezedwa pamwamba pamutu ndikubwerera pamalo oyambira. Kuti apange gululi, munthuyo amayenera kudumpha pang'ono.

4. Kuthamangira pamalopo ndikukwera kwamondo

Kuthamangira pamalopo kumatha kusintha kuthamanga panja kapena pa chopondera pomwe simungathe kutuluka mnyumbayo. Kuti muthe kuthamanga motere, munthuyo amangoyenera kuyimirira pamalo amodzi ndikuyenda, koma osasunthika. Kuphatikiza apo, ndikofunikira kukweza mawondo, popeza motere kulimbitsa zolimbitsa thupi, kuchuluka kwa kugunda kwa mtima, kuchuluka kwa mpweya wa oxygen ndikufulumizitsa kagayidwe kake.

Ntchitoyi iyenera kuchitidwa kwa masekondi 30 mpaka 1 miniti, nthawi zonse kukhala ndi chimodzimodzi, kenako munthu ayenera kupumula nthawi yomweyo kenako, ayambenso kuyenda.