Njira Imodzi Yopezera Zambiri pa Ntchito Yanu ya HIIT

Zamkati

• Gawo 1: Dzilimbikitseni
• Gawo 2: Pezani Mitsempha yambiri
• Onaninso za

Ngati mukudziwa bwino zaubwino wamaphunziro othamanga kwambiri (HIIT), koma mukumva ngati sizikugwira ntchito zodabwitsa zomwe zikuyenera, zikhomo ziwirizi ndi zanu. Umu ndi momwe mungadzikankhire nokha m'maganizo ndi mwakuthupi kumalo oyenera kupuma-komwe mpweya wamatsenga wa HIIT umachitika.

Gawo 1: Dzilimbikitseni

M'malo mochita mantha pogwira ntchito yanu, khalani okondwa kuwona momwe mungadzikankhire nthawi iliyonse. Chomwe chimapangitsa HIIT ndikuti chimakupatsani mwayi kuti mukhale wolimba osati mwakuthupi komanso kwamaganizidwe. Zimamanga malingaliro anu m'njira yomwe mwina simunakumanepo nayo. Chifukwa chake tsatirani zovutazo mwanjira yayikulu-gwiritsani ntchito zomwe ndimatcha "mzere wodabwitsa." Mukudabwa ngati mungathenso kuyambiranso nthawi isanakwane kapena mukwaniritse zomwe zikuchitika mgululi, ngakhale zikuwonjezera kukonda kwanu kapena kudumpha kwanu. Awa ndimatsenga enieni a chizolowezi cha HIIT-malingaliro anu akangokwera, thupi lanu limatsatira. (Werengani zambiri: Njira Zochirikizira Sayansi Zokankhira Kutopa Kwambiri)

Chilimbikitso china: Ndi nthawi zolimba kwambiri, kumbukirani kuti nthawi zonse mumakhala mukudikirira. Mosiyana ndi machitidwe ena ophunzitsira, monga ma cardio okhazikika kapena magulu okwezera zolimbitsa thupi, minofu yanu imatha nthawi yocheperako ikukumana ndi mavuto. Koma kuphulika kwapang'onopang'ono kumapangidwira kuti awafikitse kuntchito yapamwamba mofulumira kwambiri (ndi inu mumapeza phindu la kutentha kwakukulu kwa caloric ndi mphamvu zowonjezera). Nthawi zotsalazo zimakupatsani mwayi woti mudzichiritse pomwe mukufunikira-ndipo kudziwa kuti kuyenera kukuthandizani kulimba mtima pantchito izi. Kuphatikiza apo, mukamadzimva kuti mulimba nthawi iliyonse mukadzikankhira, ndipamenenso mumazindikira kuti malire anu alibe malire. (Pano pali chinsinsi china chokhala ndi HIIT yolimbitsa thupi kwambiri nthawi zonse.)

Gawo 2: Pezani Mitsempha yambiri

Kutulutsa kwatsopano: HIIT itha kukuthandizani kwambiri kuti mukhale ndi minofu yolimba. Ndizomwe mumachita masewera olimbitsa thupi momwe mungapangire magawo anu ndikubwezeretsa kwachangu. Anthu ambiri amalephera kuchita HIIT ngati ma sprints panjira kapena pa chopondera, koma pali mphamvu zomwe zimapangitsa kuti thupi lanu lizigwira ntchito mofananamo ndi kuphulika kwakanthawi, komwe kumapangitsanso mitundu yazofunikira pamankhwala omwe amawapangitsa kumanganso mwamphamvu komanso mwamphamvu. Mwachitsanzo, nthawi yochulukirapo-yotheka (AMRAP) ya burpees imatha kupanga minofu kuchokera phewa mpaka ng'ombe. (Yesani kulimbitsa thupi kwa AMRAP kwa mphindi 15.) Mtundu wamaphunziro amtunduwu umagwira kwambiri ulusi wamiyendo yolimba, womwe umayankha mwachangu mukakhoma msonkho motero ndiosema ziboliboli. Ndipo ngati mukufuna kukweza mapinduwa, kuwonjezera kukana ndi zolimbitsa thupi kapena chitsulo pang'ono nthawi zonse kumakhala lingaliro labwino.

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