Yakanakisa HIIT Workout: Yakanyanya Kusimba Kupindirana Kudzidziswa Kune Vanotanga

HIIT Workouts yave kuwedzera kukurumbira mumakore achangopfuura, uye nechikonzero chakanaka.

Yakakodzera HIIT sesheni inoshanda zvakanyanya uye inogona kukupa zvese zvauri kutsvaga mune yechinyakare cardio, senge macalorie ekupisa, kuwedzera mapapu, uye moyo wakasimba, kutaura zvishoma.

Kunyangwe zvirinani, iwe unogona kuzadzisa izvi mhedzisiro nekupfupika maworkout uchienzaniswa neyekare cardio sesheni, neiyo yakawedzerwa bhonasi iyo muviri wako unogara mumafuta ekupisa maitiro panguva yekupora.

Kana iwe uri mumwe weavo vanhu vanovenga treadmill kana flinches pakufunga kwekupfeka shangu dzako uye kuenda kunomhanya, HIIT inogona kunge iri "chishamisoCardio Workout iwe wanga uchitsvaga.

Chii chinonzi HIIT Workout?

HIIT (yakakwirira intensity interval kudzidziswa) ine yakatevedzana mapfupi, akanyanya kusimba maekisesaizi emwoyo, imwe neimwe inoteverwa nenguva inokurumidza yekuzorora.

HIIT ndeyezve kusimba uye iwe zvechokwadi uchadikitira zvishoma. Rudzi urwu rwekudzidziswa zvakare rwakasiyana-siyana - unogona kuzviita nerubatsiro rwemurairidzi wega (uyo anogona kugadzirisa zviitiko nekumhanya kwako), unogona kujoina makirasi eHIIT, kana unogona kuzviita wega mukunyaradza kwehupenyu hwako.

Kana iwe uri mutsva kuita maekisesaizi kana kunzwa sekunge unogona kuwana chimiro chiri nani, kuedza 100% muzvikamu zvekutanga hazvikurudzirwe. Pane kudaro, tarisa pakuita maekisesaizi ari pakati nepakati anonzwa zvakanaka kwauri, uye zvishoma nezvishoma wedzera kusimba sezvaunosimba.

Chii chinoita kuti HIIT inakidze ndechekuti panguva dzekuzorora pakati penguva dzemaekisesaizi, uye kunyange maawa mushure mekunge wapedza chikamu chako, unogona kupisa mafuta uye macalorie, kunyange kupfuura kumhanya kana kusimudza masimbi ( ¹ ).

Iyo yakazara HIIT Workout inosanganisa cardio nekudzidziswa kwesimba uye yakagadzirirwa kukurudzira muviri wese, kuwedzera kurova kwemoyo, uye kukurudzira kuonda.

Benefits yeHIIT Workouts

Kudzidziswa kweHIIT kune chinangwa chekuwedzera kurova kwemoyo wako, kuita kuti udikitira, kuvandudza mapapu ako, kuvaka mhasuru, uye zvimwe zvakawanda. Heano mamwe mabhenefiti ehutano ekutora iyi mhando yekudzidziswa ( ² ) ( ³ ):

• Inogona kukubatsira kuwedzera metabolism yako. Zvidzidzo zvakaratidza kuti HIIT inobatsira kuderedza uremu hwemuviri ichiwedzera insulin senitivity. Ichi chiito chinoita kuti masero emuviri wako ashandise glucose yeropa zvakanyanya, izvo zvinogona kukurudzira kurasikirwa kukuru kwemafuta.
• Inogona kubatsira kuvaka simba uye kutsungirira.
• Inogona kuderedza BP.
• Inokurudzira zvirinani zvemoyo.

HIIT kudzidzira maekisesaizi

Chimwe chezvinhu zvakanakisa nezveHIIT uye chinoita kuti iwanikwe ndeyekusiyana kwezviitiko zvainopa. HIIT inogona kuchinjwa zuva rega rega, ichigadzira kunakidzwa uye kunetsa Workout iyo inogona kugadziridzwa kune zvaunoda uye zvaunofarira.

Sezvo musangano weHIIT uchiwanzova mupfupi pane echinyakare cardio makirasi, unogona kuisanganisira mukuzorora kwako kwemasikati kana kuiwedzera sekukurumidza uye kunoshanda kurovedza muviri mushure mebasa.

Kana iwe uchida kuziva nezverudzi urwu rwekudzidziswa, kune matani emahara emahara mavhidhiyo epamhepo anowanikwa ane akasiyana mazinga ekusimba uye nguva, kuti iwe uedze uye uone kana ichinyatsokufarira iwe.

Pamhepo tsika HIIT zvirongwa isarudzo yakakurumbira yemaitiro-akagadzirwa maekisesaizi anogona kukubatsira iwe kusvika pahutano hwako zvinangwa nekukurumidza.

Nepo HIIT ichisiyana, heano mamwe emhando dzakajairika dzemaekisesaizi anosanganisirwa mune yakajairika HIIT Workout.

# 1: classic mapapu

Ichi chiitiko chakanakira kushanda chiuno chako, glutes, quads, hamstrings, uye core.

1. Tanga kumira netsoka dzako dzakafaranuka.
2. Isa maoko ako pahudyu yako uye tora danho rinodzorwa mberi negumbo rako rorudyi. Iva nechokwadi chekuchengeta musana wako wakatwasuka uye udzikise chiuno chako kusvika makumbo ese ari pa90 degree angle.
3. Dzosa gumbo rako rekurudyi kunzvimbo yaro yepakutanga.
4. Enda mberi negumbo rako rekuruboshwe uye dzokorora.

#2: mabhebhi

Burpees anozivikanwawo se "squat lunges." Iwo maekisesaizi epamusoro uye epasi emuviri, kushanda maoko ako, chipfuva, quads, hamstrings, uye abs.

1. Tanga munzvimbo yakamira uye wozoenda munzvimbo ye squat nemaoko ako pasi.
2. Dzorera tsoka dzako panzvimbo yepuranga uye chengetedza maoko ako akatambanudzwa.
3. Ipapo svetuka tsoka dzako kumashure munzvimbo ye squat uye simuka (kana kusvetuka). Dzokorora sezvinodiwa.

# 3: svetuka squats

Kusvetuka squats kunobatsira kuridza mhuru dzako, hamstrings, glutes, musimboti, uye quads.

1. Tanga ne squat yenguva dzose.
2. Batanidza musimboti wako uye svetuka zvinoputika.
3. Kana wangomhara, dzikisa muviri wako udzokere kunzvimbo ye squat.

# 4: push-ups

Pamwe chete neabs, push-ups inoonekwa seye epitome yezvinhu zvese kusimba. Mapush-ups anobatsira kusimbisa mapendekete ako, triceps, uye pectoral tsandanyama.

Kana waitwa nemazvo, push-ups inosimbisa yako yepakati uye yekudzikisa musana mhasuru.

1. Kutarisana nevhu panzvimbo yepuranga, isa maoko ako paupamhi hwemafudzi uye chengeta maoko ako akatwasuka. Batanidza yako glutes uye core tsandanyama.
2. Isa tsoka dzako nenzira yakanyatsokunakira iwe (zvichida pamwe chete kana upamhi hwemapfudzi zvakaparadzana). Mabhora etsoka anofanira kukotamiswa.
3. Penda maoko ako uye udzikise muviri wako kusvika mhino yako, chipfuva, kana huma yako yabata pasi.
4. Tambanudza maoko ako uye simudza muviri wako. Kudzokorora.

#5: vanokwira makomo

Vanokwira makomo vanogona kuve imwe yemhando dzakaoma kwazvo dzeHIIT maekisesaizi. Ivo vanoita kuti kurova kwemwoyo wako kuende, zvichiita kuti ive imwe yeakanakisa maekisesaizi ekupisa macalorie uye kukubatsira kurasikirwa nemafuta.

Vanokwira makomo vanoshandisa mhasuru dzakasiyana-siyana, kusanganisira abs, biceps, chest, delts, obliques, quadriceps, uye hamstrings.

1. Kutanga, pinda mune yakasarudzika plank chinzvimbo.
2. Activate core yako uye uunze ibvi rako rekurudyi kumberi uye pasi pechipfuva chako.
3. Ramba uchishandura makumbo uye tora nhanho kusvikira iwe uchinzwa sokuti uri kumhanya (kana kukwira gomo).

# 6: mativi mapapu

Kufamba uku inzira yechokwadi yekusimudza zvidya zvako zvemukati uye glutes uchibatsira kudzoreredza kushushikana muhudyu uye groin nzvimbo.

1. Tanga nekuisa tsoka dzako pafudzi-paupamhi uye woisa tsoka yako yekurudyi pakufara sezvinobvira.
2. Donhedza chiuno pasi uye kunze uye ruramisa gumbo rako rekuruboshwe.
3. Dzokera kunzvimbo yekutanga uye uite mutsara wakafanana kune rumwe rutivi.

# 7: Kusvetuka Jacks

Kusvetuka kunogona kukudzosera kuhudiki hwako. Ichi chiitwa chemuviri wakazara chinogona kuve chinonakidza uye chiri nyore nzira yekudziya. Zvakare, kunyangwe iwo akadzikira muhuwandu, majeko ekusvetuka akaratidzwa kuvandudza tsandanyama kutsungirira. ( ⁴ ).

1. Mira netsoka dzako pamwe chete uye maoko ako akazorora pamativi ako.
2. Zvishoma pfugama mabvi ako uye svetuka.
3. Paunenge uchisvetuka, tambanudza makumbo ako uye tambanudza maoko ako pamusoro.
4. Dzokera kunzvimbo yepakutanga. Dzokorora sezvinodiwa.

#8: Tabata

Tabate imhando yeHIIT yekudzidziswa umo imwe neimwe nguva yekurovedza muviri inotora 4 maminetsi. Munguva iyi, iwe unopedza 8 kutenderera, mune 20-10 pateni: 20-yechipiri nguva dzekudzidzira, dzakaparadzaniswa negumi-sekondi kuzorora.

Tabate inoumbwa nemusanganiswa wezviitwa zvakatsanangurwa pamusoro uye nezvimwe, zvinoitwa nekumhanya kunoputika kuti uwane yakanyanya HIIT mhedzisiro.

Tabate inofarirwa zvikuru sezvo kurovedza muviri kwakajairwa kunopera pakati pemaminetsi gumi nemashanu nemakumi matatu nemhedzisiro yakafanana neyekare echinyakare cardio masesheni.

HIIT uye Keto kudzidziswa

Hazvina mhosva kuti ndechipi chikafu, chirongwa, kana mararamiro aunotevera, maekisesaizi chikamu chakakosha chehupenyu hwako.

Kana iwe uri kutanga rwendo rwako rweketo, HIIT inogona kunge iri yekuwedzera inoshanda kumararamiro ako matsva.

Kwete chete iwe uchave nehumwe simba uye simba, asi iwe zvakare unozotsigira ketosis nekubatsira muviri wako kupisa makabhohaidhiretsi akachengetwa uye kupedza zvitoro zveglycogen ( ⁵ ).

Kana iwe uchitova muteveri weHIIT, chikafu che ketogenic chinogona kunge chiri nzira inoshanda yekutsigira mararamiro ako anoshanda uye yako. uremu zvinangwa.

Kana iwe uchirarama hupenyu hunoshanda, CKD (iyo cyclical ketogenic kudya) kana the TKD (yakanangwa ketogenic kudya) Vanogona kunge vari sarudzo yakakwana yekukupa simba raunoda.