HIIT (HIIT): maubwino ndi zovulaza, magwiridwe antchito azinthu zopepuka

Mitundu yambiri yamphamvu yamasewera ndi masewera olimbitsa thupi, yotulutsidwa kamodzi kuchokera pagwero limodzi, imagawika tsopano kukhala mitsinje yambiri. Lingaliro lamasewera silimayima, limangopereka malangizo atsopano ndi maphunziro. Zina mwa maderawa ndizodziwika bwino, zambiri zomwe amachita komanso mayina amachitidwe pamilomo ya aliyense. Chitsanzo chabwino ndi crossfit, yomwe tidalemba kale kale.

Njira yodziwikiratu yophunzitsira yomwe idakhala yotchuka ndi magwiridwe ake apamwamba komanso kupha kosavuta - iyi HIIT (kapena eng. HIIT). Njira yophunzitsira iyi ndi imodzi mwazinthu zabwino kwambiri njira zabwino zowotchera mafuta munthawi yomweyo, kulimbitsa minofu ndi chitukuko cha kupirira.

Monga mukudziwira, chimodzi mwazinthu zovuta kwambiri poyesera kuonda ndi kupeza malire pakati pa kuchepa thupi ndikusunga minofu. Ndipo izi ndizosatheka kuzikwaniritsa mukamachita zolimbitsa thupi zolimbitsa thupi. Ngakhale kulimbitsa thupi kwa HIIT-mwachitsanzo, mafuta oyaka kwambiri osatayika minofu. Tiyeni tiwone mbali zonse zomwe zikukhudzana ndi kagwiritsidwe ntchito, mawonekedwe ndi magwiridwe antchito amakalasi a HIIT.

Zambiri pazakuchita kwa HIIT

Tsopano, HIIT imayimira maphunziro apamwamba kwambiri (Eng. Kuphunzitsa Kwanthawi Yaikulu Kwambiri - HIIT). Ndi njira yophunzitsira, lingaliro lofunikira lomwe ndikusintha kochita masewera olimbitsa thupi (aerobic) ndi masewera olimbitsa thupi kwambiri (anaerobic). Osasokonezedwa ndi HIIT ndi masewera ena molowera ku WIT (maphunziro apamwamba), zomwe zimakhudza kugwiritsa ntchito zolemera zapambuyo pobwereza kangapo. Ndi njira ziwiri zosiyana zamasewera zomwe sizofanana kwenikweni.

Chofunika cha HIIT (HIIT) chimakhala pophatikiza pulogalamu imodzi njira ziwiri zomwe zikuwoneka ngati zotsutsana pakuphunzitsidwa: aerobic ndi anaerobic. Kwa kanthawi kochepa, thupi limapitirira malire a aerobic, timalowa m'dera la anaerobic; mu nthawi iyi pali kudya kwambiri chakudya monga mafuta. Kutalika kwakanthawi kotalikiraku (masekondi 10-15) ndikusintha pakatikati pa zinthu zochepa kwambiri, zomwe zimatenga nthawi yayitali; yataya kale mafuta.

Ntchito yolemetsa kwambiri, kenako nthawi yayitali, kenako mwamphamvu etc., chifukwa maphunzirowa amatchedwa "nthawi". Kuphatikiza apo, maphunziro oterewa amakhala otentha nthawi zonse ndipo nthawi zambiri amatambasula. HIIT imathetsa vuto losatha kwa aliyense amene akufuna kumanga minofu: momwe mungaphatikizire pulogalamu yanu yolimbitsa thupi popanda kusokoneza mphamvu ndi minofu.

Chosangalatsa ndichakuti, njirayi idapangidwa zaka makumi angapo zapitazo, koma idakhala yotchuka posachedwa.

HIIT ndiyabwino kuposa cardio?

Maluso a HIIT, chifukwa cha gawo lake lamphamvu kwambiri, imayambitsa machitidwe amthupi, omwe amapitilira maola 24 pambuyo pa kulimbitsa thupi. Zimayambitsa zabwino mthupi mosiyanasiyana - pamakhala kuwonongeka kwamafuta ndikulimbitsa kwathunthu kwa minofu ndi minyewa, ndikuwonjezera kupirira, kulimbitsa thupi komanso mphamvu.

Zochita zolimbitsa thupi zoyera kwambiri zomwe sizingadzitame sizingadzitamande, mafuta amawotchedwa panthawi yophunzitsira, koma osati pambuyo pake. Likukhalira kuti HIIT imapereka chiwonongeko cha mafuta pafupipafupi komanso pophunzitsa, komanso mukachira pambuyo pa kulimbitsa thupi pophatikiza maluso monga ma aerobics ndi kuphunzitsa mphamvu. HIIT siyothandiza kwambiri pakuchepetsa thupi, komanso imapulumutsa nthawi yayikulu poyerekeza ndi zolimbitsa thupi zomwezo: kulimbitsa mphindi 30 pa HIIT - uku ndikulimbitsa thupi kwakutali.

Kuphatikiza apo, maphunziro a aerobic ali ndi zoyipa. Kuwonongeka kwa mafuta komwe kumayambitsa, njirayi imagwiritsa ntchito mphamvu, mphamvu yochulukirapo yomwe thupi limatha kuphatikizira "kuwononga" minofu ya minofu (ndichifukwa chake othamanga marathon ndi "shrunken" minofu). HIIT ilibe zovuta izi, m'malo mwake, izo zimathandizira kulimbitsa ndikukula kwa minofu, yomwe imathandizira thupi lanu. Kuphatikiza apo, kuchita masewera olimbitsa thupi pafupipafupi kwa HIIT kukulitsa chidwi cha thupi ku insulin, zomwe zimapangitsa kuti munthu azidya kwambiri chakudya chomwe chingasanduke mafuta.

Ubwino wa maphunziro a HIIT:

  • Maphunziro a HIIT ndi othandiza kwambiri katatu poyerekeza ndi kuwotcha mafuta kuposa kulimbitsa thupi kwa Cardio pang'onopang'ono.
  • Mudzawotcha mafuta ndi mafuta osati panthawi yolimbitsa thupi ya HIIT, komanso mkati mwa maola 24 mutamaliza.
  • HIIT imathandizira kulimbitsa ndikukula kwa minofu.
  • Ndi HIIT mutha kuonda chifukwa cha mafuta, osati minofu, yomwe imathandizira thupi lanu.
  • HIIT imathandizira kulimbitsa minofu ya mtima ndikusintha dongosolo lamtima (anthu athanzi).
  • Kuphunzitsa kalembedwe ka HIIT kumathandizira kukulitsa nyonga komanso kupirira nthawi imodzi.
  • HIIT imathandizira kuthamanga kwa thupi ndipo imathandizira kukula kwa hormone.
  • Kuphunzitsa HIIT kumatha kuchepa, osagwiritsa ntchito zida zina zolimbitsa thupi.
  • Kulimbitsa thupi kwa HIIT ndikofupikitsa munthawi yake kuposa kulimbitsa thupi kwa cardio, motero kumakhala kothandiza kwambiri.
  • Kulimbitsa thupi HIIT kumawonjezera mphamvu ya insulin, zomwe zimapangitsa kuti munthu azidya kwambiri chakudya.

Zovulaza ndi zotsutsana HIIT

Ngakhale maubwino angapo a HIIT, dongosolo lamaphunzirowa siloyenera aliyense. Njira ya HIIT ndiyolimba, makamaka pamachitidwe amtima, ndipo ili ndi zotsutsana zingapo:

  • Simungachite HIIT kwa anthu omwe ali ndi mavuto osiyanasiyana azaumoyo wamtima.
  • Anthu onenepa kwambiri, omwe ali ndi mafuta ambiri muyenera kuyamba ndi njira zina, zophunzitsira mofatsa, ndikungofika pamtundu winawake, wopangidwira HIIT. Kupanda kutero, kuthekera kochulukitsa dongosolo lamtima chifukwa cha thupi lalikulu.
  • Komanso, simungayambe makalasi kwa anthu a HIIT, ngakhale mukukhala ndi masewera, koma pakadali pano ali mu rastrineobola. Choyamba muyenera kupezanso mawonekedwe (makamaka kuthekera kwa aerobic) ndipo pambuyo pake kuti mutenge HIIT.

Tsindikaninso, chatsopano pamasewera kuti achite HIIT ndikutsutsana kuti ayambe kuyeseza zofunikira zamasewera komanso mawonekedwe athupi, makamaka potengera kupirira kwamatenda amtima ndi kupuma.

Mphindi 15 Kutentha Kwamafuta HIIT | Palibe Zida | Wophunzitsa Thupi

Kuti zigwirizane zolimbitsa thupi HIIT

Kulimbitsa thupi kwa HIIT kuli koyenera kwa abambo ndi amai omwe akufuna kuthana ndi mafuta mwachangu ndikusintha minofu ndi kulimbitsa thupi. Ochita masewerawa omwe amayamba kuphunzira mchitidwewu ayenera kukhala ndi masewera olimbitsa thupi komanso ophunzitsidwa bwino pamtima. Ndipo sipangakhale mavuto ndi thanzi la mtima, kunenepa kwambiri komanso kuvulala kosalekeza - njirayi ndiyovuta.

Kuchita HIIT ndi kwa iwo omwe akufuna:

HIIT ya kuchepa thupi ndi kuwongolera kunenepa

HIIT ndi njira yothandiza kwambiri yowotchera mafuta - kwenikweni cholinga ichi chokhazikitsidwa ndiopanga koyambirira, ndipo ndicho chachikulu. Mfundo ya HIIT yokhudza kuchepa thupi yafotokozedwa kale pamwambapa. Katundu woloza ma aerobic ndi anaerobic amagwira ntchito mu njira zamagetsi zamagetsi zomwe zimayambitsidwa panthawi yayitali kwambiri zimathandizira kukulitsa kulimbitsa thupi ndikuchepetsa mafuta amthupi m'masiku opanda maphunziro.

Zotsatira za kafukufuku wina ku Canada mu 1994 ndipo zidapitilira milungu 20 gulu lolamulira lomwe limagwira ku HIIT lataya mafuta nthawi 9 (!) kuposa gulu lomwe limachita cardio pafupipafupi.

Zotsatira zakugwiritsa ntchito HIIT kwa minofu

Mtundu wophunzitsira HIIT umathandizira pakuwonekera kwa minofu yake, komanso masewera othamanga, bola ngati ophunzitsidwawo alibe chidwi ndi "mphamvu zoyera" monga kukweza mphamvu, komanso kupsinjika kwa minofu, monga kumangirira thupi. Otsutsa ambiri (othamanga mtunda waufupi) amawoneka okongola pamasewera, chomwe ndi chitsimikiziro chosazungulira kuti katunduyo ndi wofanana ndi HIIT yothandiza pakukula kwa minofu.

Kwa othamanga omwe, mu maphunziro awo a HIIT akufuna kuyang'ana minofu, pali mapulogalamu okhala ndi mphamvu, omwe amalimbitsa kupirira kwamphamvu kwa minofu ndikupangitsa kuwonjezeka pang'ono kwa minofu. Kapangidwe ka mapulogalamuwa kumaphatikizapo zolimbitsa thupi zolemera: kettlebells, dumbbells of weight weight, kuphatikiza zotere, ndiye mphamvu ndi masonboro ngati ma deadlifts.

Minofu yothandizira imathandizanso chifukwa cha kutayika kwa mafuta.

Kulimbitsa thupi HIIT

Dongosolo lapa "average" la kulimbitsa thupi la HIIT, osaganizira zamaphunziro (opitilira mtima kapena mphamvu zambiri) motere:

  1. Konzekera (Kutalika kwa mphindi 5-10).
  2. Maphunziro a HIIT, yomwe imakhala ndi zinthu ziwiri: katundu wolimba kwambiri komanso masewera olimbitsa thupi ochepa. Zinthu ziwirizi zidzayenda limodzi. Itha kugwiritsidwa ntchito pamagawo onse awiriwo. Mwachitsanzo, njinga yomwe mumayenera kuyigwiritsa ntchito poyeserera, kuyesetsa kwambiri (gawo lalikulu), kenako chinthu chomwecho, koma mwamphamvu pang'ono, kuchepetsa kukana pang'ono (gawo lotsika kwambiri). Njira ina: gawo lolimba kwambiri kuti lichotse 16 makilogalamu kettlebell, komanso kupumula pang'ono; thupi, kuyesera kuti apume ndi kudzipezanso mphamvu kulowa gawo lotsika kwambiri; ndiye kuzungulira kwatsopano.
  3. Mangirirani mahatchi kugaleta ndi kutambasula (Kutalika kwa mphindi 10).

Nthawi yonse yolimbitsa thupi ya HIIT nthawi zambiri imakhala mphindi 15 mpaka 30 kupatula kutentha ndi kuzizira. Kwa iwo omwe akuyamba kumene kuchita masewera olimbitsa thupi a HIIT nthawi yayitali kwambiri ndi masekondi 10-15 otsika kwambiri 3-5 nthawi zochulukirapo. Ndi kusintha kwa mawonekedwe amthupi a nthawi yayitali kwambiri kumatha kukulira komanso kutsika pang'ono.

ONANI kuchuluka kwamaphunziro HIIT sikuyenera kupitilira 3-4 pa sabata. Kuchita masewera olimbitsa thupi pafupipafupi kumakhudza dongosolo lamtima ndi dongosolo lamanjenje chapakati. Zotsatirazi zitha kuyambitsa maphunziro owonjezera, komanso kukhumudwa kwakukulu.

Kuwerengera kwa kugunda kwamphamvu

Kuwerengera kofunikira kwambiri komwe muyenera kuchita musanaphunzitse HIIT ndi kukula kwa kugunda. Kugunda kwa mtima panthawi yamphamvu kwambiri kuyenera kukhala 80-90% pazipita; otsika kwambiri - 60-70%.

Tengani nambala yokhazikika ya 0.7, timachulukitsa zaka za othamanga, kenako ndikuchotsa nambala yomwe yatulukayo kuchokera nambala 207. Zotsatira zake ndizokulira mtima kwa munthu. Itha kugwiritsidwa ntchito kuwerengera magwiridwe antchito: 80-90% ya chiwerengerocho kukhala gawo lamphamvu kwambiri (oyamba sayenera kukweza kwambiri kuposa 80%), 60-70% yotsika kwambiri. Monga tingawonere pazomwe zanenedwa, osadziletsa ku HIIT kulikonse.

Mwachitsanzo, kwa zaka 35: 207 - (0,7 * 35) = kumenyedwa kwa 182,5 pamphindi (kuthamanga kwambiri kwa mtima). Momwemo, panthawi ya HIIT iyenera kutsatira izi: 146-165 BPM chifukwa champhamvu kwambiri, 110-128 kumenya pa mphindi gawo lotsika kwambiri.

Malangizo kwa oyamba kumene ku HIIT

Zatsopano kwambiri pamasewera a HIIT ndizotsutsana, zomwe tatchulazi. Chifukwa chake, malangizo onse otsatirawa kwa oyamba kumene mu HIIT:

  1. Phunzirani kudziletsa koyambirira komanso kofunikira kwambiri pakuwerengera kwamphamvu zamaphunziro. Pazinthu izi, mutha kugwiritsa ntchito tracker yolimbitsa thupi kapena kuwunika kwa kugunda kwa mtima.
  2. Mukanakhala kuti mumachita zolemba zamakalata izi, mumazipeza. Lembani kapangidwe kake ka maphunziro, kutalika kwake komanso kwenikweni, mukangotaya mafuta, kulemera (dzilemereni kamodzi pa sabata) komanso kuchuluka kwa thupi.
  3. Lonjezani katundu wamaphunziro pang'onopang'ono, kuti musawononge thanzi. Osayamba pomwepo kwa theka la ola ma HIIT marathoni ndikuchita masewera olimbitsa thupi.
  4. Pankhani yogwiritsira ntchito zida zamasewera ndi zochitika zosiyanasiyana (monga momwe zimakhalira ndi magawo a HIIT), konzekerani zipolopolo zonse pasadakhale, panthawi yolimbitsa thupi kuti muchite izi zatsimikizika kamodzi. Ngakhale zili bwino, ngati mutapeza zolimbitsa thupi kuti zichitike, mwachitsanzo, ndodo imodzi yolemera yemweyo.
  5. Kusiyanasiyana kwamaphunziro ndi chinthu chabwino, koma osachigwiritsa ntchito molakwika. Kuchita masabata ambiri mosiyanasiyana komanso mosazolowereka sikuthandiza.
  6. Koma sitiyenera kuganizira zolimbitsa thupi zomwezo, kuyesa kuyesa machitidwe osiyanasiyana, kuphatikiza zida zolimbitsa thupi. Kuphatikiza apo, simuyenera kuchepetsa maphunziro anu okha omwe mumawakonda kuti akhale ndi zotsatira zabwino, muyenera kutuluka m'malo abwino.

Mitundu yamaphunziro a HIIT

Zochita zomwe mungaphunzitse kalembedwe ka HIIT, ndizosiyana kwambiri: mutha kugwiritsa ntchito ma aerobics oyera (kuthamanga, kupalasa njinga, njinga yoyimilira), kulimbitsa thupi ndi thupi lanu (squats, push-UPS, kukoka-UPS), ma plyometric exercises (zambiri ya kudumpha). Muthanso kuphatikiza zolimbitsa thupi za HIIT zokhala ndi zolemera zaulere ndikutsimikiza pakukula kwa kupirira kwamphamvu: ndi ma dumbbells, ma barbells ndi kettlebells. Zonsezi za HIIT mutha kuphatikiza zolimbitsa thupi m'njira zosiyanasiyana.

Komabe, ku HIIT pali mitundu iwiri yayikulu yamaphunziro. Mtundu woyamba, ndikugogomezera kukulitsa kupirira kwa ma aerobic. Ndi dongosolo lino mutha kugwiritsa ntchito masewera othamanga kapena olumpha, komanso zolimbitsa thupi ndi kulemera kwanu. Mtundu wachiwiri - ndikugogomezera kukula kwa minofu ndi kupumula kwa thupi. Apa choyambirira chizikhala zolimbitsa thupi zolemera komanso zolimbitsa thupi zolemera. Mutha kuphatikiza zolimbitsa thupi zosiyanasiyana mma chilengedwe, moganizira kuthekera kwawo ndi zosowa zawo.

Kusiyana kwamitundu iwiri yamaphunziro mu izi: mphamvu ya HIIT magawo a microtrauma opangidwa ndi ulusi wa minofu ndiolimba kwambiri, ndipo ngati ndi choncho, nthawi yakuchira imafunikira zambiri. Ngati aerobic HIIT itha kuchitidwa mpaka kanayi pa sabata, kuchuluka kwamphamvu nthawi zina kumachepetsa mpaka 4 (apa, palinso zovuta zina, Amethodisti ena amakhulupirira kuti kusintha kwakukulu kwama kagayidwe m'thupi kumafunikira kulimbitsa thupi katatu).

Nthawi zambiri, yesetsani kuchita masewera olimbitsa thupi nthawi zonse, ndipo mosiyana gawo lolimba kwambiri limakhala locheperako.

Ndondomeko zolimbitsa thupi HIIT

Zitsanzo zakugawana nthawi yophunzitsira kutengera cholinga chachikulu cha maphunziro:

  1. Mphamvu ndi maphunziro a massoniana. Nthawi 2-3 pa sabata, magawo asanu: masekondi 5-10 a gawo lamphamvu kwambiri (zolimbitsa thupi ndi "chitsulo"), mphindi 20-2 zochepa (mutha kugwiritsa ntchito kuyenda mwachangu).
  2. Kuphunzitsa mphamvu ndi kupirira kwa ma aerobic. 3 pa sabata, ma 5-8 masekondi: masekondi 20-30 a gawo lamphamvu kwambiri (mwachitsanzo, masewera olimbitsa thupi), masekondi 45 mpaka 60 otsika kwambiri (mwachitsanzo, kubowoleza magetsi).
  3. Kuchita masewera olimbitsa thupi. 3-4 pa sabata, masentimita 5-8: masekondi 10-30 a gawo lamphamvu kwambiri, mphindi zochepa zochepa 1-3 (njira yabwino - kupindika + Kuthamanga).
  4. Kuphunzitsa kuti musunge mawonekedwe. Katatu pa sabata, masekondi 3-4: masekondi 5-10 othamanga kwambiri, masekondi 20-30 otsika kwambiri (mutha kugwiritsa ntchito masewera olimbitsa thupi, mwachitsanzo, kulumpha chingwe pakanthawi kochepa kwambiri; mphamvu yochita masewera olimbitsa thupi + kuchita masewera olimbitsa thupi).

Zachidziwikire, ziwerengerozi ndizofala, pakuchita, ndizosankha zambiri.

Chakudya mukamachita HIIT

Kuphunzitsa HIIT ndikuwotcha mafuta sizitanthauza kudzipha nokha, m'malo mwake, muyenera kudya bwino, kupeza mapuloteni okwanira, mafuta ndi chakudya. Chakudya cha othamanga yemwe amachita HIIT chiyenera kukhala choyenera, ndikofunikira kuti thupi lilandire mapuloteni okwanira ndi ma carbs kuti azigwiritsa ntchito bwino. Kuchita HIIT ndikusala kudya ndikolakwika.

Mukamachita masewera olimbitsa thupi, kuwoneka kouma mkamwa ndi kukhosi kumatha kumwa ndikumwa pang'ono (pang'ono - madzimadzi ochulukirachulukirachulutsa mtima).

Pambuyo pa mphindi 30-40 mutatha masewera olimbitsa thupi kuti mumwe kugwedezeka kwa mapuloteni. Momwemo, ngati ndi mapuloteni a whey. Kenako, mutatha maola 1.5 mutatha kulimbitsa thupi idyani chakudya chonse - makamaka nyama kapena nsomba ndi masamba ndi zipatso. Zonsezi ziyenera kukhala zatsopano, kapena zotentha (koma zosakola).

Ndikofunika kugwiritsa ntchito zowonjezera zowonjezera mafuta (mwachitsanzo, caffeine), ma multivitamini, BCAAs, L-carnitine.

Chosangalatsa: pophunzitsa HIIT sikuletsedwa nthawi ndi nthawi kudya chakudya "chopanda thanzi" (chakudya chofulumira, ndi zina zambiri). Kuchita bwino kwa maphunziro ndikuti onse "amawotcha" osakhudza zotsatira zake. Koma, zowonadi, ngati mukufuna kuonda, ndibwino kuti musamuzunze.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Zolakwitsa zazikulu pophunzitsa HIIT:

  1. Kugwiritsa ntchito makamaka kutetezera masewera olimbitsa thupi a odnosemjannyj mukamachita masewera olimbitsa thupi. Mphamvu zawo sizokwanira, ndibwino kuti apange chisankho mokomera mayendedwe a mnohosloinykh.
  2. Laced gawo lolimba kwambiri la maphunzirowo, motero, kutaya kwamphamvu. Palibe chifukwa chochitira gawo lolimba kwambiri kuposa masekondi 30.
  3. Palibe kupumula kokwanira pakati pa zolimbitsa thupi. Ena amaphunzitsa ndikuyesera masiku osaphunzitsira kukonzekera ma jog, ndi zina zambiri, kuwalimbikitsa ndi izi kotero kuti kuwotcha mafuta kumapita mwachangu. Izi ndizolakwika, minofu ndi CNS sizitha kuchira kupsinjika kwamaphunziro, kuti muthe kupita kuzowonjezera.
  4. Kuperewera kwa masewera olimbitsa thupi ndi otentha.
  5. Kuwonjezeka mofulumira kwambiri kwa katundu. Kuchulukitsa zovuta pang'onopang'ono.
  6. Kukula kwa kulimbitsa thupi nthawi ina. Makalasi am'mawa ku HIIT ndiwothandiza kwambiri potentha ma calories.

Mafunso ndi mayankho okhudza kulimbitsa thupi kwa HIIT

1. Kodi HIIT imagwira ntchito motani pochepetsa thupi?

Inde, HIIT ndi njira yabwino kwambiri yokwaniritsira kunenepa kwambiri kuposa mulingo wamafuta owotchera thupi nthawi zonse pazotsatira zamaphunziro osiyanasiyana munthawi za 4-9.

2. Kodi ndizotheka kuphunzitsa HIIT tsiku lililonse?

Ayi, mulimonsemo, izi zingabweretse mavuto ndi mtima wamitsempha komanso kuwongolera. Mafupipafupi a maphunziro a dongosololi nthawi zambiri amakhala katatu pa sabata (nthawi zina, mutha kuwonjezeka mpaka 3). Choyamba, minofu, kuvulala pang'ono panthawi yayitali yamaphunziro imafunikira nthawi yochira. Chachiwiri, kufunika kopumitsa dongosolo lamanjenje.

3. Ndi bwino kuchita masewera olimbitsa thupi kapena HIIT?

Ngati cholinga ndikukwaniritsa bwino pakati pa kuwotcha mafuta ndikukwaniritsa mawonekedwe abwino am'mimba, ndiye kuti HIIT ndiye chisankho chabwino kwambiri, chothandiza kwambiri kuposa cardio.

4. Kodi ndiyenera kuchita cardio ngati mukuchita HIIT?

Ayi, sizongopindulitsa, koma zowopsa. Zotsatira zake HIIT imaposa phindu lomwe lingakhalepo chifukwa chogwiritsa ntchito ma cardio pafupipafupi. Kumbali inayi, cardio yowonjezera imalepheretsa kuchira pambuyo pa HIIT, idzachepetsa zotsatira zake ndipo zitha kubweretsa zovuta komanso zovuta pamtima.

5. Nchiyani chimasiyanitsa HIIT ndi kulimbitsa thupi pa "TABATA Protocol"?

Protocol Yophunzitsa TABATA ndiimodzi mwamitundu ya HIIT. Ku TABATA afotokozera momveka bwino kukula kwake: masekondi 20 a gawo lamphamvu kwambiri, masekondi 10 opumira. Pali mizere isanu ndi itatu, kotero kuzungulira TABATA kuli mphindi 8. Kuzungulira koteroko kwa mphindi 4 kungakhale pang'ono. TABATA ndi imodzi mwamaphunziro odziwika kwambiri pochepetsa thupi.

Werengani zambiri za TABATA

6. Kodi ndingathe kuchita HIIT ngati mukugwira ntchito yolemera?

HIIT - osati kumanga thupi. Njirayi imatha kukulitsa mphamvu ndi kuchuluka kwa minofu, makamaka iwo omwe sanachitepo ndi "iron" ndi kuphunzitsa mphamvu. Koma kukula uku kumafaniziridwa ndikumanga thupi kumakhala kopepuka, kukhala wamphamvu mwamphamvu hypertrophy monga omanga olimbitsa thupi omwe akuchita HIIT pa sagwira ntchito.

Kuchita masewera olimbitsa thupi HIIT mumayendedwe amagetsi (kugwiritsa ntchito zolemera ndi thupi lanu) kumakupatsani kunenepa pang'ono - komabe, maphunziro m'dongosolo lino, nthawi zambiri amakwaniritsidwa. Ndani sakukhutira, iwo omwe amasankha kumanga thupi.

7. Kodi mungaphatikize bwanji maphunziro a HIIT ndi mphamvu?

Njira yabwino kwambiri ndikuphunzitsira HIIT m'njira yamagetsi, phindu ndi njira iyi yomwe imapatsa mwayi. HIIT imapatsa mphamvu kupirira kwamphamvu komanso mphamvu zazikulu. Komabe, kuti mukhale olimba ngati ma powerlifters ndi ma weightlifters, kuchita HIIT ndizosatheka - dongosololi kuti likhale ndi mphamvu yayikulu silikufuna.

Ngati mukufuna kuphatikiza maphunziro olimba pakukula kwa minofu ndi maphunziro a HIIT, ndibwino kuwagawa m'masiku osiyanasiyana. Mwachitsanzo, katatu pa sabata ndikuchita zolimbitsa thupi kawiri pa sabata HIIT.

Chitsanzo cha kulimbitsa thupi kwa HIIT kuti muchepetse kunenepa

Tikukuphunzitsani za HIIT kunyumba kuti muchepetse kunenepa. Pochita izi mutha kusinthasintha kwamphamvu kwambiri komanso kwakanthawi kochepa kuti muwotche mafuta ndikuwonetsa thupi. Kwa makalasi simufunikira zida zowonjezera. Pulogalamuyi idapangidwa kuti izikhala ndi ophunzira apakati.

Gawo la HIIT loperekedwa limakhala ndi maulendo atatu. Kuzungulira kulikonse kumatenga mphindi 7. Mutha kusintha zolimbitsa thupi motsika kwambiri (masekondi 45) ndikuchita masewera olimbitsa thupi mwamphamvu kwambiri (masekondi 15). Zochita za Cardio kuzungulira kamodzi zimabwerezedwa. Muyenera kuchita masewera olimbitsa thupi kwa masekondi 15 pamlingo woyenera kwambiri.

Chiwembu chakupha chilichonse:

Onaninso kuchita masewera olimbitsa thupi m'mizere yomweyo ndi chinthu chomwecho. Mwachitsanzo, koyambirira koyamba mumakwaniritsa masekondi 45 "Squat" mosadukiza, kenako masekondi 15 amachita "Kulumpha kusinthana manja ndi miyendo mpaka" pamlingo wambiri, kenako kuchita masekondi 45 a "Push-UPS" pang'onopang'ono , kenako masekondi 15 amachita "Kudumpha mikono ndi miyendo yoswana kwambiri", ndi zina zambiri.

Zina zonse pakati pa masewera olimbitsa thupi sizaperekedwa. Kupumula pakati pa kuzungulira ndi mphindi imodzi. Nthawi yonse yophunzitsira popanda kutentha ndi kutentha - pafupifupi mphindi 1. Ngati mukufuna kuwonjezera masewera olimbitsa thupi, bwerezani mzere uliwonse kawiri. Ngati mukufuna kuchepetsa maphunziro, chepetsani kuchuluka kwa masewera olimbitsa thupi kapena kuzungulira. Ngati zolimbitsa thupi zilizonse zikukusowetsani mtendere, ndiye kuti muzisintha kuti zigwirizane ndi kuthekera kwanu kapena kusintha zina.

Kwa wotchi yoyimitsa mutha kugwiritsa ntchito kanema wa kanema pa youtube:

Momwe mungalimbikitsire zochitikazo:

Kulimbitsa thupi kwa oyamba kumene kunyumba

Ulendo woyamba

Zochita za Cardio: Kulumpha kuswana kwa manja ndi mapazi (bwerezani kuzungulira koyamba konse malinga ndi chiwembu chomwe chatchulidwa pamwambapa).

Zochita 1: Squat

Chitani 2: Kankhani-UPS (mutha kukankha-UPS pamabondo)

Kapena kukankhira-UPS pamabondo

Zochita 3: Lunge (mwendo wakumanja)

Zochita 4: Lunge (mwendo wakumanzere)

Kulimbitsa thupi 5: Kupotoza mu lamba

Zochita 6: Bridge ndi mwendo wokweza (mwendo wakumanja)

Zochita 7: Bridge ndi mwendo wokweza (mwendo wakumanzere)

Kuzungulira kwachiwiri

Zochita za Cardio: Kuthamanga ndikutukula maondo ake (yomwe imabwereza kuzungulira kwachiwiri konse malinga ndi chiwembu chomwe chatchulidwa pamwambapa).

Zochita 1: Sumo squat

Ntchito 2: Kuyenda mu bala

Zochita 3: Tembenuzani kumbuyo

Zochita 4: Bweretsani lunge (mwendo wakumanzere)

Zochita 5: Climber Mountain

Zochita 6: Mbali yammbali (mwendo wakumanja)

Zochita zolimbitsa thupi 7: Mbali yammbali (mwendo wakumanzere)

Kuzungulira kwachitatu

Zochita za Cardio: Kudumphira kuphwandoko (yomwe imabwereza kuzungulira kwachitatu konse monga tafotokozera pamwambapa).

Zochita 1: Squat pa mwendo umodzi (mwendo wakumanzere)

Zochita Zachiwiri: Squat pa mwendo umodzi (mwendo wakumanja)

Zochita 3: The Diver

Zochita 4: Kangaude wamatabwa

Zochita 5: Mapapu oyenda (mwendo wakumanja)

Zochita 6: Mapapu oyenda (mwendo wakumanzere)

Zochita 7: Wosambira

Onaninso:

Kuchepetsa thupi, Kuti muthe kulimbitsa thupi kwakanthawi, Cardio kulimbitsa thupi

Siyani Mumakonda