Kulimbitsa Thupi Kwabwino Kwambiri kwa HIIT: Maphunziro Okhazikika Kwambiri Kwa Oyamba

Zolimbitsa thupi za HIIT zatchuka kwambiri m'zaka zaposachedwa, ndipo pazifukwa zomveka.

Gawo loyenera la HIIT ndilabwino kwambiri ndipo litha kukupatsani chilichonse chomwe mukufuna mu cardio yachikhalidwe, monga kutentha ma calorie, kuchuluka kwa mapapu, komanso mtima wamphamvu, kungotchulapo zochepa.

Ngakhale zili bwino, mutha kukwaniritsa zotsatirazi ndi masewera olimbitsa thupi afupikitsa poyerekeza ndi gawo lakale la cardio, ndi bonasi yowonjezera kuti thupi lanu likhalebe muzowotcha mafuta panthawi yochira.

Ngati ndinu m'modzi mwa anthu omwe amadana ndi treadmill kapena kugwedezeka poganiza zobvala nsapato zanu ndikupita kothamanga, HIIT ikhoza kukhala "chozizwitsaZolimbitsa thupi zomwe mwakhala mukuyang'ana.

Kodi masewera olimbitsa thupi a HIIT ndi chiyani?

HIIT (high intensity interval training) imakhala ndi masewera afupiafupi, othamanga kwambiri amtima, aliyense amatsatiridwa ndi nthawi yopumula mwachangu.

HIIT ndizovuta kwambiri ndipo mudzatuluka thukuta pang'ono. Maphunziro amtunduwu ndi osinthika modabwitsa - mutha kuzichita mothandizidwa ndi mphunzitsi wanu (yemwe amatha kusintha zochitika zanu kuti zigwirizane ndi zomwe mumakonda), mutha kulowa nawo m'makalasi a HIIT, kapena mutha kuchita nokha mutonthozo la moyo wanu.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena mukumva ngati mutha kukhala bwino, kuyesa 100% m'magawo angapo oyambirira sikuvomerezeka. M'malo mwake, yang'anani pakuchita masewera olimbitsa thupi mwamphamvu kwambiri komwe kumakusangalatsani, ndipo pang'onopang'ono onjezerani mphamvu pamene mukukula.

Chomwe chimapangitsa HIIT kukhala yosangalatsa ndichakuti panthawi yopuma pakati pa nthawi yolimbitsa thupi, ngakhale maola mutamaliza gawo lanu, mutha kutentha mafuta ndi zopatsa mphamvu, kuposa kuthamanga kapena kunyamula zolemera ( ¹ ).

Kulimbitsa thupi kwathunthu kwa HIIT kumaphatikiza cardio ndi kulimbitsa thupi ndipo kumapangidwa kuti kulimbikitse thupi lonse, kukulitsa kugunda kwa mtima, ndikulimbikitsa kuchepa thupi.

Ubwino wa masewera olimbitsa thupi a HIIT

Maphunziro a HIIT amafuna kukulitsa kugunda kwa mtima wanu, kukutulutsani thukuta, kukonza mapapu anu, kumanga minofu, ndi zina zambiri. Nawa maubwino ena azaumoyo otengera maphunziro amtunduwu ( ² ) ( ³ ):

• Ikhoza kukuthandizani kukulitsa kagayidwe kanu. Kafukufuku wasonyeza kuti HIIT imathandizira kuchepetsa thupi ndikuwonjezera chidwi cha insulin. Izi zimapangitsa kuti maselo am'thupi lanu agwiritse ntchito shuga m'magazi bwino, zomwe zingapangitse kuti mafuta awonongeke kwambiri.
• Zingathandize kulimbitsa mphamvu ndi chipiriro.
• Ikhoza kuchepetsa kuthamanga kwa magazi.
• Imalimbikitsa ntchito yabwino ya mtima.

Maphunziro a HIIT

Chimodzi mwazinthu zabwino kwambiri za HIIT komanso zomwe zimapangitsa kuti ipezeke ndikusiyanasiyana kwazinthu zomwe imapereka. HIIT imatha kusinthidwa tsiku lililonse, kupanga masewera osangalatsa komanso ovuta omwe angasinthidwe malinga ndi zosowa zanu ndi zomwe mumakonda.

Popeza gawo la HIIT nthawi zambiri limakhala lalifupi kuposa makalasi amtundu wa cardio, mutha kuphatikizira panthawi yanu yopuma masana kapena kuwonjezera ngati kulimbitsa thupi mwachangu komanso kothandiza mukaweruka kuntchito.

Ngati mukufuna kudziwa za maphunziro amtunduwu, pali makanema ambiri aulere pa intaneti omwe amapezeka ndi milingo yosiyanasiyana yamphamvu komanso nthawi yayitali, kuti muyesere ndikuwona ngati amakukondani.

Mapulogalamu a pa intaneti a HIIT ndi njira yotchuka yochitira masewera olimbitsa thupi omwe angakuthandizeni kukwaniritsa zolinga zanu zaumoyo mwachangu.

Ngakhale HIIT imasiyanasiyana, nayi mitundu ina yamasewera olimbitsa thupi yomwe imaphatikizidwa muzolimbitsa thupi za HIIT.

# 1: mapapu apamwamba

Zochita izi ndizoyenera kugwira ntchito m'chiuno, glutes, quads, hamstrings, ndi pachimake.

1. Yambani kuyimirira ndi mapazi anu motalikirana m'lifupi.
2. Ikani manja anu m'chiuno mwanu ndikupita patsogolo ndi mwendo wanu wakumanja. Onetsetsani kuti msana wanu ukhale wowongoka ndikutsitsa m'chiuno mpaka miyendo yonse ili pamtunda wa 90 degree.
3. Bweretsani mwendo wanu wakumanja pamalo ake oyamba.
4. Pitani patsogolo ndi mwendo wanu wakumanzere ndikubwereza.

# 2: ma burpees

Burpees amadziwikanso kuti "squat lunges." Ndiwochita masewera olimbitsa thupi apamwamba komanso apansi, kugwira ntchito mikono yanu, chifuwa, quads, hamstrings, ndi abs.

1. Yambani poyimirira ndiyeno yendani pamalo otsetsereka ndi manja anu pansi.
2. Bweretsani mapazi anu pamalo a thabwa ndikukweza manja anu.
3. Nthawi yomweyo lumphani mapazi anu m'malo a squat ndikuyimirira (kapena kudumpha). Bwerezani ngati mukufunikira.

#3: kulumpha squats

Kudumpha squats kumathandiza kumveketsa ana anu ang'ombe, hamstrings, glutes, core, ndi quads.

1. Yambani ndi squat wamba.
2. Phatikizani pachimake chanu ndikudumpha mophulika.
3. Mukatera, tsitsani thupi lanu kuti libwerere kumalo a squat.

# 4: kukankha-mmwamba

Pamodzi ndi abs, kukankhira kumatengedwa ngati chithunzithunzi cha zinthu zonse zolimba. Kukankhira kumathandizira kumveketsa mapewa anu, ma triceps, ndi minofu ya pectoral.

Mukachita bwino, kukankha kumalimbitsa minyewa yanu yam'mbuyo ndi m'mbuyo.

1. Yang'anani pansi pa thabwa, ikani manja anu motalikirana ndi mapewa ndikuwongola manja anu. Gwirizanitsani ma glutes anu ndi minofu yapakati.
2. Ikani mapazi anu m'njira yabwino kwambiri kwa inu (mwina palimodzi kapena m'lifupi mwamapewa). Mipira ya mapazi iyenera kupindika.
3. Pindani manja anu ndikutsitsa thupi lanu mpaka mphuno, chifuwa, kapena mphumi kukhudza pansi.
4. Tambasulani manja anu ndikukweza thupi lanu. Kubwereza.

#5: okwera mapiri

Okwera mapiri akhoza kukhala amodzi mwa mitundu yovuta kwambiri ya masewera olimbitsa thupi a HIIT. Amathandizira kugunda kwa mtima wanu, kuwapangitsa kukhala amodzi mwamasewera abwino kwambiri pakuwotcha zopatsa mphamvu ndikukuthandizani kuti muchepetse mafuta.

Okwera mapiri amagwiritsa ntchito minofu yosiyanasiyana, kuphatikizapo abs, biceps, chifuwa, delts, obliques, quadriceps, ndi hamstrings.

1. Kuti muyambe, lowetsani malo apamwamba a thabwa.
2. Yambitsani pachimake chanu ndikubweretsa bondo lanu lakumanja kutsogolo ndi pansi pa chifuwa chanu.
3. Pitirizani kusinthana miyendo ndikukwera mayendedwe mpaka mutamva ngati mukuthamanga (kapena kukwera phiri).

# 6: mapapu am'mbali

Kusuntha uku ndi njira yotsimikizika yosinthira ntchafu zanu zamkati ndi ma glutes ndikuthandiza kuthetsa kupsinjika m'chiuno ndi m'chiuno.

1. Yambani ndikuyika mapazi anu m'lifupi mwake m'lifupi ndikuyika phazi lanu lakumanja motalikira momwe mungathere.
2. Ikani chiuno pansi ndi kunja ndikuwongola mwendo wanu wakumanzere.
3. Bwererani kumalo oyambira ndikuchita zomwezo kumbali ina.

#7: Ma Jacks Odumpha

Kudumpha kumatha kukubwezerani ku ubwana wanu. Kulimbitsa thupi lonseli kungakhale njira yosangalatsa komanso yosavuta yotenthetsera. Komanso, ngakhale kuti ndi otsika kwambiri, awonetsa kuti ma jacks odumpha amathandizira kuti minyewa ikhale yolimba. ( ⁴ ).

1. Imani ndi mapazi anu pamodzi ndipo manja anu ali m'mbali mwanu.
2. Maondo anu pang'ono ndi kudumpha.
3. Mukadumpha, tambasulani miyendo yanu ndi kutambasula manja anu pamwamba.
4. Bwererani pamalo oyamba. Bwerezani ngati mukufunikira.

#8: Tabata

Tabate ndi mtundu wa maphunziro a HIIT omwe nthawi iliyonse yolimbitsa thupi imakhala mphindi 4. Munthawi imeneyi, mudzamaliza kuzungulira 8, munjira ya 20-10: magawo ophunzitsira a masekondi 20, olekanitsidwa ndi kupumula kwa masekondi 10.

Tabate imapangidwa ndi kuphatikiza kwa zolimbitsa thupi zomwe zafotokozedwa pamwambapa ndi zina zambiri, zomwe zimachitika mwachangu kwambiri kuti mukwaniritse zotsatira za HIIT.

Tabate ndiwotchuka kwambiri chifukwa masewera olimbitsa thupi amakhala pakati pa mphindi 15 ndi 30 zokhala ndi zotsatira zofanana ndi nthawi yayitali yolimbitsa thupi.

Maphunziro a HIIT ndi Keto

Ziribe kanthu kuti mumadya zakudya zotani, zakudya zotani, kapena moyo wotani, kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri la moyo wanu.

Ngati mukuyamba ulendo wanu wa keto, HIIT ikhoza kukhala yothandiza pa moyo wanu watsopano.

Sikuti mudzakhala ndi nyonga komanso mphamvu zambiri, komanso muthandizira ketosis pothandizira thupi lanu kuwotcha ma carbohydrate osungidwa ndikuchotsa masitolo anu a glycogen ( ⁵ ).

Ngati ndinu wotsatira wa HIIT kale, zakudya za ketogenic zitha kukhala njira yabwino yothandizira moyo wanu wokangalika komanso moyo wanu. Zolinga zochepetsera thupi.

Ngati mukukhala moyo wokangalika kwambiri, CKD (chakudya cha cyclical ketogenic) kapena TKD (chakudya chokhazikika cha ketogenic) Iwo akhoza kukhala njira yabwino kwambiri yopezera mphamvu zomwe mukufuna.