Impela wake wezwa HIIT, kodwa awukazi ukuthi ungayisebenzisa kanjani ekusebenzeni kwakho. I-HIIT imele i-High Intensity Interval Training, noma yini efanayo: eUkuqeqeshwa kwesikhawu sokuqina okuphezulu.
Lolu hlobo lokuqeqeshwa ngempumelelo kakhulu ekushiseni amafutha kanye nokwenza ngcono ukumelana kwakho; nakuba Akufanele uzilolonge izikhathi ezingaphezu kwezi-3 ngesonto, ukunikeza imisipha yakho isikhathi sokululama.
Kufanele ngizilolonge kanjani i-HIIT?
Akuwona wonke umuntu ongayijwayeza futhi uzodinga umthamo omncane ukuze ungagcini ukhathele ekupheleni kweseshini. Kuzodingeka wenze izikhawu ezimbalwa zokuqina okuphezulu okuphambaniswe namakhefu asebenzayo (ibanga eliphakathi/eliphansi).
Nasi isibonelo: uma unquma ukuzijwayeza ukugijima kwe-HIIT, ungenza imizuliswano emi-5 ngomfutho ongu-80-90% (ama-sprints) imizuzwana engama-40. Bese, thola amandla futhi nomoya ngokuhamba ngokushesha noma ngokugijima kancane (ukuphumula okusebenzayo). Ngakho, 5 imizuliswano. Kuzwakala kuwubuwula, kodwa uzobe uphusha umzimba wakho ufinyelele emkhawulweni womthamo wawo futhi uba nzima ngomjikelezo ngamunye.
Ngokwezifundo ezimbalwa, lolu hlobo lokuqeqeshwa lusebenza kahle kakhulu ekulahlekelweni kwamafutha ngoba luvuselela ukudalwa kwe-mitochondria futhi luthuthukise ukusetshenziswa kwe-glucose. ngisho, thina izogcina imetabolism isebenza amahora ambalwa ngemva kokuba usukwenzile.
Yiziphi izindlela ezingcono kakhulu zokuzijwayeza?
- Ibhayisikili lomoya noma Ibhayisikili Lomoya. Ungazama ukuqeqeshwa okunamandla kakhulu ngebhayisikili elivamile, kodwa uma unethuba, zama ibhayisikili lomoya. Umoya uzoba yisithiyo ozoyizonda kulo lonke ukuqeqeshwa, ukuqina kuphezulu kakhulu futhi uzogcina usufuna amaphaphu amasha. Yiqiniso, i-adrenaline ekugcineni ...
- i-treadmill egobile. Yiqiniso, ungakwazi ukuqeqesha endaweni evamile yokuzivocavoca (ukwengeza umthambeka owengeziwe uma ufuna) noma ungaphinde ugijime epaki. Okujabulisayo wukuzama lolu hlobo lwe-treadmill egobile, lapho uzilawulela umfutho ngokwejubane ogijima ngalo. Okusho ukuthi, ngeke kudingeke ukuthi umaka i-km ngehora ofuna ukuligijima, njengalapho ku-treadmill yendabuko.
- Elliptical. Kungenye yezinketho eziphephe kakhulu futhi ngesikhathi esifanayo kunconywa kancane. Uma ufuna ukuqala, iphelele, kodwa imbalwa kakhulu imisipha esebenzayo futhi uzodinga amandla amaningi ukuze ubekezelele ukuqeqeshwa okufana nalokhu.
https://www.youtube.com/watch?v=mLA68V7obrU
- I-Remo. Lolu khetho lufeza lokho cishe okungekho okunye: sebenza kakhulu umzimba ophezulu naphansi. Ngakho umthelela we-metabolic uzoba nesihluku futhi, ngaphezu kwalokho, ingozi yokulimala iphansi kakhulu.
- Okunye okukhethwa kukho. Ungakwazi futhi ukuzijwayeza i-HIIT ngokubhukuda, ukugibela ama-slide, ukuphotha noma yimuphi omunye uhlobo lwezemidlalo olusekelwe ku-cardio.