High intensity interval training (HIIT) ndiyo imwe yenzira dzakakurumbira dzekupisa macalorie nguva pfupi yadarika.
Kunyangwe rudzi urwu rwekudzidziswa rune mabhenefiti arwo uye zvimhingamupinyi zvawo, muchinyorwa chino tichatarisa pakupa imwe nzira yakachengeteka yekuzviita pane treadmill.
Chii chinonzi HIIT?
Un hurongwa hwekudzidzisa iyo yakavakirwa pane aerobic routines, pfupi asi zvakanyanya, nekupora kusina kukwana.
Inobva pakudzvanya simba redu rekuita pane phosphagen system uye lactic glycolytic system. Muviri wedu unoshandisa nzira idzi kana takatarisana nekuedza zvine simba rakanyanya uye nenguva pfupi. HIIT inosimbisa zvakanyanya masisitimu aya, inopindira mumetabolism, iyo mukufamba kwenguva ichafarira kuita kwemitambo: kuedza kunopfuura 90% yeVO2MAX kunokurudzira kuburitswa kwehomoni (kukura kwehomoni, testosterone, catecholamines, endorphins ...).
Zvikamu zvekuita HIIT
Kuchenesa
Muchikamu chino tichagadzirira muviri kuita basa rinoshanda, kuenda kubva kune yekutanga mamiriro ekuzorora kuenda kune inofambira mberi activation yemuviri, nokudaro kuwedzera kupuruzira, kuyerera kweropa uye okisijeni kumamhasuru uye kuwedzera tembiricha.
Ichi chikamu chakakosha zvikuru sezvo chichadzivirira kukuvara kunogona kuitika.
Kuti tiite kudziya kunoshanda kweiyi dzidziso chaiyo, tinogona kutanga nekufamba pane treadmill. Nekufamba kwenguva, tichaenda zvishoma nezvishoma kuwedzera kukurumidza, ndichiuya kuzomhanya, kunyange zvishoma.
Ichi chikamu hachifanirwe kugara kwenguva refu, kwete kupfuura maminitsi gumi.
basa rinoshanda
Chikamu ichi ndipo pane basa chairo. Ichi chikamu chinofanira kuumbwa nezvikamu zviviri:
- kumhanya kwepamusoro. Muchikamu ichi pachava apo kusimba kuri kwepamusoro.
- kupora rate. Muchikamu chino tichadzikisa kusimba kuti gare gare titange imwe nguva ine mutinhimira wepamusoro.
Dzokera kune kudzikama
Ichi chikamu chinobva pakuenda zvishoma nezvishoma kuderedza kusimba. Izvi zvinotungamira mukuderedzwa kweropa mukuwedzera kudzosera moyo kumatengo ari pedyo nebasal. Mukuwedzera, inokurudzira kuunganidza uye kubuda kwezvinhu semugumisiro wesimba metabolism.
Ichi chikamu chinofanira kugara chakafanana nekudziya-up.
Inowanzoitwa sei patreadmill?
Kazhinji, kana isu tichida kuita yakakwira-yakanyanya kupindirana kudzidziswa pane treadmill, isu tichaisa treadmill kune yepakati kumhanya yekudzoreredza nhanho, uye zvakaringana kumhanya kwepamusoro.
Izvi zvine zvipingamupinyi zvayo, kubvira iyo treadmill haiiti shanduko yekukurumidza mukumhanya, kana kusiri kuti inodzikira kana kuwedzera sipidhi zvishoma nezvishoma. Izvi pamwe chete nekusagadzikana kwekuchinja kumhanya kana isu tiri mumhanzi wepamusoro (sezvo masikirini anowanzo kubata) uye pamwe chete mukana wekugumburwa muchikamu chepamusoro rhythm chinoita kuti kudzidziswa uku kusava imwe nzira yakanaka.
Imwe nzira yakachengeteka yekuzviita patepi
Muchiitiko ichi, pane imwe yakachengeteka uye inoshanda zvakanyanya imwe nzira yekuita HIIT pane treadmill. Izvi zvinobva pakurega pasina kutanga tepiuye sunda tepi nemuviri wako (sezvo muchina wacho unopa kuramba, asi hauvharidzi ma rollers). Nenzira iyi, tinogona kudzora kumhanya kwatinoenda maererano nesimba ratinoita, nokudaro tichiva takachengeteka zvikuru.
Kuti tidzokere kuhuwandu hwekudzoreredza tinongofanira kushandisa simba shoma, saka treadmill inoenda nekumhanya kwakaderera.
Muchiitiko ichi, nekuda kwekupikisa kukuru kunopiwa nemuchina, zvinokurudzirwa kushandisa chiyero 3:1 maererano nehuwandu hwekudzoreredza - chiyero chepamusoro. Semuenzaniso, 10 masekondi ekumhanya nekukurumidza uye 30 masekonzi ekudzoreredza kumhanya.
Tevere, ini ndinosiya vhidhiyo iyo iwe yaunogona kuona maitiro ekuita iyi imwe nzira.
[YouTube] https://www.youtube.com/watch?v=kSuMmsmGYPk[/YouTube]