Babban horon tazara (HIIT) yana ɗaya daga cikin shahararrun hanyoyin ƙona calories kwanan nan.
Duk da cewa irin wannan horon yana da fa'idarsa da illolinsa, a cikin wannan labarin za mu mai da hankali ne kan bayar da mafi aminci madadin yin shi a kan injin tuƙi.
Menene HIIT?
Un tsarin horo wanda ya dogara ne akan ayyukan motsa jiki, a takaice amma mai tsananin gaske, tare da rashin cikawa.
Ya dogara ne akan ƙaddamar da ƙarfin ƙarfin mu akan tsarin phosphagen da tsarin lactic glycolytic. Jikinmu yana komawa ga waɗannan hanyoyin idan aka fuskanci ƙoƙari tare da tsayi mai tsayi kuma tare da ɗan gajeren lokaci. HIIT yana jaddada waɗannan tsarin sosai, yana shiga tsakani a cikin metabolism, wanda a cikin dogon lokaci zai fi dacewa da aikin wasanni: ƙoƙarin da ya wuce 90% na VO2MAX yana inganta sakin hormone (hormone girma, testosterone, catecholamines, endorphins ...).
Matakan yin HIIT
Dumama
A wannan lokaci za mu shirya jiki don aiwatar da ingantaccen aiki, tafiya daga farkon yanayin hutawa zuwa ci gaba da kunna jiki, don haka ƙara yawan bugun jini, zubar jini da oxygen zuwa tsokoki da kuma ƙara yawan zafin jiki.
Wannan lokaci yana da matukar muhimmanci tun lokacin da zai guje wa raunin da zai yiwu.
Don aiwatar da dumama mai inganci don wannan takamaiman horo, zamu iya farawa ta hanyar tafiya a kan tudu. Yayin da lokaci ya wuce, za mu tafi sannu a hankali yana ƙaruwa da sauri, zuwa tsere, har ma da ɗan ƙara.
Wannan bangare bai kamata ya dade da yawa ba, bai wuce minti 10 ba.
aiki mai tasiri
Wannan bangare shine inda ainihin aiki. Wannan lokaci ya kamata ya ƙunshi tazara biyu:
- babban taki. A cikin wannan bangare zai kasance inda ƙarfin ya fi girma.
- yawan dawowa. A wannan bangare za mu rage ƙarfin zuwa daga baya fara wani tazara tare da babban kari.
Komawa cikin nutsuwa
Wannan lokaci ya dogara ne akan tafiya sannu a hankali rage ƙarfi. Wannan zai haifar da raguwar hawan jini baya ga mayar da zuciya zuwa rates kusa da basal. Bugu da ƙari, yana inganta haɓakawa da kuma fitar da abubuwa a sakamakon sakamakon makamashi na makamashi.
Wannan bangare ya kamata ya kasance daidai da dumama.
Ta yaya ake yawan yin shi akan injin tuƙa?
Yawanci, idan muna son yin horon tazara mai ƙarfi akan injin tuƙi, za mu saita injin ɗin zuwa matsakaicin matsakaici don saurin dawowa, da kuma babban saurin gudu don babban taki.
Wannan yana da nasa drawbacks, tun injin tuƙi baya yin canji nan take cikin sauri, idan ba haka ba yana raguwa ko ƙara saurin ci gaba. Wannan tare da rashin jin daɗi don canza saurin lokacin da muke cikin babban rhythm (tun da galibi ana taɓa allo) kuma tare da yiwuwar yin tuntuɓe a cikin babban juzu'i ya sa wannan horon ba shine mafi kyawun madadin ba.
Mafi aminci madadin yin shi akan tef
A wannan yanayin, akwai mafi aminci kuma mafi inganci madadin yin HIIT akan injin tuƙi. Wannan ya dogara ne akan bari ba tare da fara tef bada kuma tura tef din da jikinka (tunda injin yana ba da juriya, amma baya toshe rollers). Ta wannan hanyar, za mu iya daidaita saurin da muke tafiya daidai da ƙarfin da muke yi, ta haka za mu kasance mafi aminci.
Don komawa zuwa ƙimar dawowa kawai dole ne mu yi amfani da ƙananan ƙarfi, don haka maƙalar za ta tafi da ƙananan gudu.
A wannan yanayin, saboda babban juriya da injin ke bayarwa, yana da kyau a yi amfani da rabo 3:1 game da ƙimar dawowa - babban ƙimar. Misali, daƙiƙa 10 na saurin gudu da daƙiƙa 30 na saurin dawowa.
Na gaba, na bar bidiyo wanda a ciki zaku iya ganin yadda ake yin wannan madadin.
[Youtube]https://www.youtube.com/watch?v=kSuMmsmGYPk[/Youtube]