Chimodzi mwazambiri njira zothandiza kuwonda amaonedwa kuti maphunziro apamwamba kwambiri interval. Njira yolimbitsa thupi imeneyi inali maziko a maphunziro ambiri, kuphatikizapo kunyumba. Pulogalamu yodziwika bwino ya Insanity ndi chitsanzo chabwino kwambiri cha maphunziro apamwamba kwambiri.
Izi mkulu mwamphamvu interval maphunziro?
Maphunziro apamwamba kwambiri apakati kapena HIIT (Maphunziro apamwamba kwambiri apakati) ndi njira yophunzitsira, yomwe imasinthasintha nthawi yayitali komanso yotsika kwambiri. Mwachitsanzo, mumathamanga sprint kwa masekondi 30 pamlingo waukulu, ndikuchira kwa masekondi 60, kuchepetsa liwiro kuti likhale lolimba. Ndiyeno bwererani ku tempo yofulumira. Njira yophunzitsira iyi imagwiritsidwa ntchito mu mphamvu, komanso maphunziro a aerobic. Komanso, nthawi yolemetsa yolemetsa imatha kukhala yayitali kuposa nthawi yonseyi.
HIIT movomerezeka ndi muyezo wamaphunziro, akudutsa pa liwiro lomwelo. Choyamba, mumawotcha zopatsa mphamvu zambiri chifukwa cha kugunda kwapamwamba. Kachiwiri, thupi lanu limagwiritsa ntchito mphamvu zowonjezera kuti likwaniritse ntchito yamphamvu. Mkulu mwamphamvu interval maphunziro kangapo kothandiza kuposa makalasi ochiritsira. Mphindi 20 HIIT, mutha kuwotcha zopatsa mphamvu zofanana ndi ola limodzi la makalasi a aerobics wamba.
Mapulogalamu amakono amagwiritsa ntchito maphunziro apamwamba kwambiri. Chifukwa chake amalonjeza zotsatira zachangu komanso zapamwamba. Ngakhale theka la ola pa tsiku nthawi zambiri zokwanira kuti kwambiri kusintha mawonekedwe awo 2-3 miyezi. Koma ndikofunikira kumvetsetsa kuti kupirira maphunziro otere kumatha kukhala ndi thanzi la anthu. Chifukwa chake ngati mukuyamba, sikoyenera kuyambitsa pulogalamu ya HIIT nthawi yomweyo. Tikukulangizani kuti muwone: Zolimbitsa thupi zapamwamba kwambiri kwa oyamba kumene.
Ubwino 10 wa HIIT: maphunziro apamwamba kwambiri
1. Pa mkulu mwamphamvu imeneyi maphunziro kuwotchedwa kangapo zopatsa mphamvu zambirikuposa kuchita masewera olimbitsa thupi nthawi zonse. Izi ndichifukwa cha kugunda kwamphamvu komanso bonnthawi yayitali imawononga mphamvu.
2. Kupyolera mu HIIT mudzakhala ovuta kuwotcha mafuta ndi chiopsezo chochepa cha kutaya minofu. Mosiyana ndi masewera olimbitsa thupi ochiritsira.
3. Kuphatikiza apo, mudzawotcha zopatsa mphamvu hours 24-48 pambuyo polimbitsa thupi. Kuchita bwino kwa maphunziro kumawonjezeka kwambiri.
4. Maphunzirowa amathandiza kukulitsa kupirira, monga inu simuli mu mode chitonthozo, ndi pa malire a mphamvu zawo.
5. Oyamba ambiri amaponya mtolo mwa tedium ndi monotony. Maphunziro a pakapita nthawi siwotopetsa komanso osasangalatsa.
6. Thupi lovuta kwambiri kusintha ku ntchito zotere. Kuchita masewera olimbitsa thupi pafupipafupi pambuyo pa magawo 4-5 sikukhalanso ndi mphamvu yofanana. Ndi HIIT mudzatha kupewa zotsatira zakugwa.
7. Mudzafunika nthawi yocheperako, kuti apindule kwambiri ndi phunzirolo. Mwachitsanzo, mu Insanity Max 30 ngakhale theka la ola ndikwanira kukwaniritsa cholingacho.
8. Chifukwa cha maphunziro apamwamba kwambiri, mumasintha kagayidwe kake, kuchepetsa chiopsezo cha mapiri ndi kuyimirira muzotsatira.
9. Mtundu uwu wa katundu ungagwiritsidwe ntchito pa ntchito iliyonse: kuthamanga, kudumpha, kusewera pa ellipsoid, stepper, njinga yoyima. Chinthu chachikulu ndikuwunika momwe kugunda kumayendera.
10. HIIT imawonjezera chidwi cha thupi lanu ku insulin. Izi zidzalola kugwiritsa ntchito bwino kwa ma carbohydrate monga gwero lamphamvu m'malo motumiza ku minofu yamafuta.
Monga mukuonera, kuchita maphunziro apamwamba kwambiri ndi othandiza kwambiri pakuwonda. Munthawi yochepa mupeza zambiri zotsatira zabwino. Mapulogalamu olimbitsa thupi otengera HITT, ndikuwongolera matupi awo.
kuchokera zosavuta HIIT zolimbitsa thupi onetsetsani kuti mukuyesera: 10 Minute Solution ndi Lisa Kinder.