Uqeqesho oluphezulu lwekhefu (HIIT) yenye yezona ndlela zidumileyo zokutshisa iikhalori kutshanje.
Nangona olu hlobo loqeqesho lunezibonelelo zalo kunye neentsilelo zalo, kweli nqaku siza kugxila ekunikezeni enye indlela ekhuselekileyo yokwenza kwi-treadmill.
Yintoni iHIIT?
Un inkqubo yoqeqesho esekelwe kwi-aerobic routines, emfutshane kodwa kakhulu, kunye nokuchacha okungaphelelanga.
Isekelwe ekucinezeleni amandla ethu amandla kwinkqubo ye-phosphagen kunye nenkqubo ye-lactic glycolytic. Umzimba wethu ubhenela kwezi ndlela xa ujongene neenzame ezinokuqina okuphezulu kunye nexesha elifutshane kakhulu. I-HIIT igxininisa kakhulu ezi nkqubo, ingenelela kwi-metabolism, eya kuthi ekuhambeni kwexesha ithande ukusebenza kwezemidlalo: iinzame ezidlula i-90% ye-VO2MAX zikhuthaza ukukhululwa kwehomoni (ihomoni yokukhula, i-testosterone, i-catecholamines, i-endorphins ...).
Izigaba ukwenza HIIT
Ukufudumeza
Kweli nqanaba siya kulungiselela umzimba ukuba wenze umsebenzi osebenzayo, ukusuka kwimeko yokuqala yokuphumla ukuya ekusebenzeni okuqhubekayo komzimba, ngaloo ndlela ukwandisa i-pulsation, ukuhamba kwegazi kunye neoksijini kwiimisipha kunye nokwandisa ubushushu.
Esi sigaba sibaluleke kakhulu kuba siya kuphepha ukulimala okunokwenzeka.
Ukwenza ukufudumala okusebenzayo kolu qeqesho oluthile, sinokuqala ngokuhamba kwi-treadmill. Njengoko ixesha lihamba, siya kuhamba ngokuthe ngcembe ukwandisa isantya, ndiza kubaleka, nangakumbi.
Le nxalenye ayifanele ihlale ixesha elide, ingadluli kwimizuzu eyi-10.
umsebenzi osebenzayo
Le nxalenye apho i umsebenzi wokwenene. Esi sigaba kufuneka senziwe ngamathuba amabini:
- isantya esiphezulu. Kule nxalenye iya kuba apho ubukhulu buphezulu.
- izinga lokubuyisela. Kweli candelo siza kunciphisa ukuqina ukuze kamva siqale elinye ikhefu ngesingqisho esiphezulu.
Buyela ekuzoleni
Esi sigaba sisekelwe ekuhambeni ngokuthe ngcembe ukunciphisa ubunzulu. Oku kuya kukhokelela ekunciphiseni uxinzelelo lwegazi ngaphezu kokubuyisela intliziyo kumazinga asondele kwi-basal. Ukongezelela, ikhuthaza ukuhlanganiswa kunye nokukhutshwa kwezinto ngenxa ye-metabolism yamandla.
Le nxalenye kufuneka ihlale ifana nokufudumala.
Yenziwa njani kwitreadmill?
Ngokuqhelekileyo, ukuba sifuna ukwenza uqeqesho lwekhefu eliphezulu kwi-treadmill, siya kumisela i-treadmill ukuya kwisantya esiphakathi kwisantya sokubuyisela, kunye nesantya esiphezulu kwisantya esiphezulu.
Oku kunemiqobo yayo, ukusukela oko i-treadmill ayenzi utshintsho olukhawulezileyo kwisantya, ukuba akunjalo ukuba iyancipha okanye inyuse isantya ngokuqhubekayo. Oku kunye nokungonwabi ukutshintsha isantya xa sikwisingqisho esiphezulu (kuba izikrini zihlala zichukunyiswa) kunye ukubakho kokukhubeka kwinxalenye yesingqisho esiphezulu yenza olu qeqesho lungabi yinto elunge kakhulu.
Enye indlela ekhuselekileyo yokuyenza kwiteyiphu
Kule meko, kukho enye indlela ekhuselekileyo nesebenzayo ngakumbi yokwenza i-HIIT kwi-treadmill. Oku kusekelwe ekuvumeleni ngaphandle kokuqala iteyiphu, kwaye tyhala iteyiphu ngomzimba wakho (ekubeni umatshini unika ukuchasana, kodwa awuthinteli ii-rollers). Ngale ndlela, sinokusilawula isantya esihamba ngaso ngokwamandla esiwasebenzisayo, ngaloo ndlela sikhuseleke ngakumbi.
Ukubuyela kwisantya sokubuyisela kufuneka sisebenzise amandla amancinci kuphela, ngoko ke i-treadmill iya kuhamba ngesantya esisezantsi.
Kule meko, ngenxa yokuchasana okukhulu okunikezelwa ngumatshini, kuyacetyiswa ukuba kusetyenziswe umlinganiselo 3:1 malunga nezinga lokubuyisela - izinga eliphezulu. Ngokomzekelo, imizuzwana ye-10 yesantya kunye nemizuzwana ye-30 yesantya sokubuyisela.
Okulandelayo, ndishiya ividiyo apho unokubona ukuba ungayenza njani le ndlela.
[YouTube] https://www.youtube.com/watch?v=kSuMmsmGYPk[/YouTube]