Kuphunzitsa mopepuka kuwotcha mafuta

Zamkati

• Momwe mungapangire maphunziro opepuka a HIIT
• Zochita 1: Kokani ndi mawondo othandizidwa
• Zochita Zachiwiri: Magulu okhala ndi mpira
• Zochita 3: Kutambasula mkono
• Zochita 4: Mlatho wokwera
• Zochita 5: Kutsogolo

Kuchita masewera olimbitsa thupi kuti muwotche mafuta munthawi yochepa ndi kulimbitsa thupi kwa HIIT komwe kumakhala ndi masewera olimbitsa thupi omwe amachotsa mafuta am'deralo mphindi 30 zokha patsiku mwachangu komanso mosangalatsa.

Maphunzirowa akuyenera kuyambitsidwa pang'onopang'ono, chifukwa chake, amagawika magawo atatu, kuwala, pang'ono komanso gawo lotsogola lolola kusintha kwakanthawi kwa thupi kulimbitsa thupi, kupewa kuvulala kwa minofu ndi mafupa. Chifukwa chake, ndikofunikira kuti mupititse patsogolo gawo lawo mwezi uliwonse kuti mukhalebe olimba komanso kukulitsa kukula kwa minofu.

Musanayambe gawo lililonse la maphunziro a HIIT, tikulimbikitsidwa kuti tichite mphindi 10 zakutentha kuti mukonzekeretse mtima, minofu ndi malo.

Momwe mungapangire maphunziro opepuka a HIIT

Gawo lowala la maphunziro a HIIT limawonetsedwa kwa iwo omwe samaphunzitsa pafupipafupi ndipo amayenera kuchitidwa katatu pasabata, kulola tsiku limodzi lopuma pakati pa kulimbitsa thupi kulikonse.

Chifukwa chake, patsiku lililonse lochita masewera olimbitsa thupi ndikulimbikitsidwa kuti mupange magawo 5 obwereza obwereza a masewera olimbitsa thupi aliwonse, kupumula mphindi 2 pakati pa seti iliyonse komanso nthawi yocheperako pakati pa masewera olimbitsa thupi.

Zochita 1: Kokani ndi mawondo othandizidwa

Kukhazikika ndi mtundu wa masewera olimbitsa thupi omwe amathandizira kukulitsa mphamvu yaminyewa m'manja mwanu ndikuwongolera m'mimba mwanu. Kuti muchite phazi muyenera:

1. Gona pansi ndi mimba yako pansi;
2. Ikani manja anu pansi ndi mulifupi paphewa padera.
3. Kwezani mimba yanu pansi ndikukhazikika thupi lanu, ndikuthandizira kulemera kwanu pa mawondo ndi manja anu;
4. Pindani mikono yanu mpaka mutakhudza pachifuwa chanu pansi ndikukwera, ndikukankhira pansi ndi mphamvu ya mikono yanu;

Munthawi ya ntchitoyi ndikofunikira kuteteza kuti chiuno chisakhale pansi pamzere wa thupi kuti zisavulaze msana, chifukwa chake ndikofunikira kuti m'mimba muzikhala ndi mgwirizano nthawi yonseyo.

Zochita Zachiwiri: Magulu okhala ndi mpira

Masewera olimbitsa thupi a mpira ndikofunikira kukulitsa minofu yolimba ndikusinthasintha m'miyendo, m'mimba, matako, kumbuyo kumbuyo ndi m'chiuno. Kuti muchite bwino squat muyenera:

1. Ikani mpira wa Pilates pakati pa msana wanu ndi khoma;
2. Sungani miyendo yanu paphewa ndikutambasula manja anu patsogolo;
3. Pindani miyendo yanu ndikubwezeretsa m'chiuno, mpaka mutakhala ndi mbali ya 90 degree ndi mawondo anu, kenako ndikwere.

Kukhwinyata ndi mpira kumatha kuchitidwa ndikunyamula cholemera pafupi ndi chifuwa chako, ngati sizingatheke kugwiritsa ntchito mpira wa Pilates, komabe, pankhaniyi simuyenera kudalira khoma.

Zochita 3: Kutambasula mkono

Kutambasula kwa mkono wokulirapo ndi njira yothandiza kukulitsa kulimba kwa minofu yamikono, makamaka ma biceps ndi ma triceps. Kuti muchite izi muyenera:

1. Ikani kumapeto kwake kwa zotanuka pansi pazidendene zanu ndipo gwirani kumapeto ena ndi dzanja lanu kumbuyo kwanu;
2. Tambasulani dzanja lomwe likugwira zotanuka, kusunga chigongono osasunthika kenako kubwerera kumalo oyambira;
3. Sinthani zida pambuyo pobwereza 15.

Kuti muchite izi ndikulimbikitsidwa kugwiritsa ntchito lamba wachitsulo wokwanira kufikira kumapazi mpaka mapewa osatambasulidwa. Komabe, ngati sikutheka kugwiritsa ntchito zotanuka, mutha kugwira cholemera ndi dzanja lanu kumbuyo kwanu.

Zochita 4: Mlatho wokwera

Kulimbitsa thupi pakwezeka kumathandiza kulimbitsa ntchafu, minyewa yam'mbuyo ndi mbuyo kuti ichitike moyenera muyenera:

1. Gona pansi manja anu ali mbali yanu, miyendo yanu ili yokhotakhota ndikupatukana pang'ono;
2. Kwezani matako anu momwe mungathere osasuntha phazi lanu ndikubwerera poyambira.

Kuti mukulitse chidwi cha ntchitoyi, ndizotheka kuyika sitepe kapena mulu wa mabuku pansi pa mapazi anu.

Zochita 5: Kutsogolo

Mbali yakutsogolo ndi masewera olimbitsa thupi abwino kwambiri ogwiritsira ntchito minofu yonse yam'mimba popanda kuvulaza msana kapena kukhazikika kwanu. Kuwonera:

Mukamaliza gawo ili la maphunziro a HIIT owotcha mafuta, yambani gawo lotsatira ku:

• Maphunziro apakati owotcha mafuta