High intensity interval training (HIIT) ingenye yezindlela ezidume kakhulu zokushisa amakhalori muva nje.
Nakuba lolu hlobo lokuqeqeshwa lunezinzuzo zalo kanye nezithiyo zalo, kulesi sihloko sizogxila ekunikezeni enye indlela ephephe kakhulu yokwenza ku-treadmill.
Yini i-HIIT?
Un uhlelo lokuqeqesha okusekelwe ku-aerobic routines, emfushane kodwa kukhulu kakhulu, nokululama okungaphelele.
Isekelwe ekucindezeleni umthamo wethu wamandla ohlelweni lwe-phosphagen kanye nohlelo lwe-lactic glycolytic. Umzimba wethu usebenzisa lezi zindlela lapho ubhekene nemizamo enamandla aphakeme kanye nesikhathi esifushane kakhulu. I-HIIT igcizelela kakhulu lezi zinhlelo, ukungenelela kumetabolism, okuzothi ngokuhamba kwesikhathi kuzovuna ukusebenza kwezemidlalo: imizamo edlula i-90% ye-VO2MAX ikhuthaza ukukhululwa kwe-hormonal (i-hormone yokukhula, i-testosterone, i-catecholamines, i-endorphin ...).
Izigaba zokwenza i-HIIT
Ukushisa
Kulesi sigaba sizolungisa umzimba ukuthi wenze umsebenzi ophumelelayo, ukusuka esimweni sokuqala sokuphumula kuya ekusebenzeni okuqhubekayo komzimba, ngaleyo ndlela ukwandisa ukushaya kwenhliziyo, ukugeleza kwegazi nomoya-mpilo emisipha nokwandisa izinga lokushisa.
Lesi sigaba sibaluleke kakhulu ngoba sizogwema ukulimala okungenzeka.
Ukwenza ukufudumala okusebenzayo kwalokhu kuqeqeshwa okuqondile, singaqala ngokuhamba ku-treadmill. Njengoba isikhathi sihamba, sizohamba kancane kancane ukwandisa isivinini,eza ukuzogijima, ngisho kancane.
Le ngxenye akufanele ihlale isikhathi eside kakhulu, ingadluli imizuzu eyi-10.
umsebenzi osebenzayo
Le ngxenye yilapho umsebenzi wangempela. Lesi sigaba kufanele sakhiwe ngezikhawu ezimbili:
- ijubane eliphezulu. Kule ngxenye kuzoba lapho umfutho uphezulu kakhulu.
- izinga lokutakula. Kule ngxenye sizokwehlisa umfutho ukuze kamuva siqale esinye isikhawu ngesigqi esiphezulu.
Emuva kokuzola
Lesi sigaba sisekelwe ekuhambeni kancane kancane ukunciphisa umfutho. Lokhu kuzoholela ekwehleni komfutho wegazi ngaphezu kokubuyisela inhliziyo kumazinga aseduze ne-basal. Ngaphezu kwalokho, ikhuthaza ukuhlanganisa kanye nokukhishwa kwezinto ngenxa ye-energy metabolism.
Le ngxenye kufanele ihlale ifana nokufudumala.
Ngokuvamile kwenziwa kanjani ku-treadmill?
Ngokuvamile, uma sifuna ukwenza ukuqeqeshwa kwesikhashana okuphezulu kakhulu ku-treadmill, sizosetha i-treadmill ibe isivinini esimaphakathi ukuze uthole isivinini sokutakula, kanye nesivinini esiphezulu ngokufanele sejubane eliphezulu.
Lokhu kunezinkinga zakho, kusukela i-treadmill ayenzi ushintsho olusheshayo ngesivinini, uma kungenjalo ukuthi yehla noma inyusa isivinini ngokuqhubekayo. Lokhu kanye nokungakhululeki ukushintsha isivinini uma sinesigqi esiphezulu (njengoba izikrini zivame ukuthintwa) kanye ne- kungenzeka ukukhubeka engxenyeni yesigqi esiphezulu yenza lokhu kuqeqeshwa kungabi enye indlela enhle kakhulu.
Enye indlela ephephile yokwenza ku-tape
Kulokhu, kunenye indlela ephephe kakhulu futhi esebenza ngempumelelo yokwenza i-HIIT kumshini wokunyathelisa. Lokhu kusekelwe ekuvumeleni ngaphandle kokuqala i-tape, futhi phusha itheyiphu ngomzimba wakho (njengoba umshini unikeza ukumelana, kodwa awuvimbeli ama-roller). Ngale ndlela, singakwazi ukulawula isivinini esihamba ngaso ngokwamandla esiwasebenzisayo, ngaleyo ndlela siphephe kakhudlwana.
Ukuze sibuyele esilinganisweni sokuthola kabusha kufanele sisebenzise amandla amancane kuphela, ngakho-ke i-treadmill izohamba ngesivinini esiphansi.
Kulesi simo, ngenxa yokumelana okukhulu okunikezwa umshini, kuhle ukusebenzisa isilinganiso 3:1 mayelana nezinga lokutakula - izinga eliphezulu. Isibonelo, amasekhondi angu-10 wejubane elisheshayo namasekhondi angu-30 wejubane lokutakula.
Okulandelayo, ngishiya ividiyo lapho ungabona khona ukuthi ungayenza kanjani le ndlela ehlukile.
[YouTube]https://www.youtube.com/watch?v=kSuMmsmGYPk[/YouTube]